Are you struggling with weight loss due to PCOS? You are certainly not alone, hey cyster I am right there with you. I know how hard it can be to lose or even maintain a healthy bodyweight without feeling like you have to be incredibly strict with your diet. I know how hard it is when you want to eat better but cravings or severe hunger take over and it all just feels too hard.
I know the feelings of a bloated sore stomach and belly fat that seems to just hang on no matter what you do.
Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, between 6-20% of women are affected by this condition. PCOS patients commonly show elevated BMI and waist circumference, alongside insulin resistance, impaired glucose metabolism, hypertension, and metabolic syndrome. All of the above make it difficult for PCOS sufferers to maintain a healthy body weight which can in turn lead to obestiy related health concerns such as type 2 diabetes.
Studies show that 50% of PCOS sufferers are obese . So if you are struggling with your weight I really want you to realise that it’s not your fault and your struggles are real and valid. But I also hope that this information will help to make you feel empowered that you can make some changes to your lifestyle and diet to see weight loss improvements to bring back to a body you feel healthy and confident in. You are not broken and it’s not hopeless.
After thinking I was going through menopause at the age of 40 when I lost my menstrual cycle, and after a year of testing I was diagnosed with PCOS. So two years later I am still in the trenches of this work myself and I don’t pretend to know it all, but I do want to share what I am finding, researching and practicing along the way on my own PCOS journey. I too am on a mission to be able to lose a little extra weight but in a way that supports my lifestyle and my mental health too as I just cannot buy into overly restrictive dieting in this phase of my life.
I wanted to share this guide as I have been working on discovering some of the best supplements, that can help to support your energy levels and cravings so you can not only achieve your fitness and weight loss goals, but reduce some of the symptoms that are associated with PCOS.
I also want to preface this and say straight up that there is no supplement that is going to be your saving grace and make the weight just fall off you. I know you are also likely seeing people losing dramatic amounts of weight with weight loss drugs GLP1’s such as Ozempc and Wegovy. And they may be an option for some people but these drugs don’t come without a cost. Both financially and to your health and there are risks. So I do belive in exploring natural alternatives first and foremost.
So the best PCOS supplement for weight loss is never going to make the weight fall off. You are also going to have to put in the work to make some changes to your diet and lifestyle too, however I do believe that finding the right supplements for you and your PCOS root cause help to support your journey to losing weight and being able to keep it off too.
PCOS supplements can help address hormonal imbalances that occur with PCOS and there are a few individual supplements that have been shown in the research to have benefits by targeting the root cause of weight gain. These supplements may help regulate insulin levels, decrease inflammation, and improve metabolism. But with so many options available, it can be overwhelming to choose the right ones for you.
That’s where this guide comes in. I will be diving into science behind PCOS and how it affects your weight, as well as the various supplements that have been proven to be effective in managing PCOS-related weight gain. In this guide I’ll also be covering nutrition changes along with natural supplements for support, but you may also want to consider speaking with your medical professional too should you need medication.
Please note that this is a guide to share some of the techniques and supplements that I have come across on my own PCOS journey, which is forever ongoing. I am a health coach and NOT a medical professional so please use this information as part of your own research and with the guidance of a medical professional or dietitian.
**** Disclaimer – this article contains affiliate links. Which just means I may make a small comission should you choose to buy a product using my links at no extra cost to you. I appreciate your support in helping me to continue making free content for you. I promise to only ever share products I truly love and believe in.
What is PCOS and how does it affect weight loss?
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age, characterized by a range of symptoms including irregular menstrual cycles, excess androgen levels, and polycystic ovaries. The condition is linked to insulin resistance, which can lead to weight gain and make it challenging for women to lose weight. Insulin resistance occurs when the body’s cells become less responsive to insulin, resulting in higher levels of insulin in the bloodstream. This not only contributes to weight gain but can also increase the risk of developing type 2 diabetes. It was for this reason I wanted to test my own blood glucose levels and why I experimented using a Continuous Glucose Monitor, you can read more about that HERE.
The relationship between PCOS and weight gain is complex. Women with PCOS may experience difficulty in managing their weight due to hormonal imbalances that affect metabolism, appetite regulation, and fat storage. On top of that the increased insulin levels can promote the storage of fat, particularly in the abdominal area, leading to an increased risk of obesity. This creates a frustrating cycle where weight gain actually makes your PCOS symptoms, worse and making your weight loss efforts harder and harder.
Understanding how PCOS affects weight is important for creating an effective weight loss strategy for you as an individual. Women with PCOS often find that traditional diets and exercise programs can leave you feeling frustrated and that weight loss is impossible as all your hard work seems to have little effect, I know you may well have been there too.
Therefore, it’s important to look at a more tailored approach that address the unique challenges posed by the syndrome or your own root cause. By focusing on the underlying hormonal imbalances and insulin resistance, effective interventions that are specific to you can then be identified to support weight loss and overall health.
To dive deeper into root causes and looking at the right path for you, I highly recommend the book PCOS Repair Protocol by Tamika Woods as she really dives into the details of individual root causes and also looks at giving practical advice whilst helping you steer away from the all or nothing approaches you see out there when it comes to managing PCOS.
Understanding the role of supplements in PCOS weight loss
Always remember that a supplement is designed to ‘supplement’ you lifestyle and not be in place of making better nutrition and lifestyle choices. But lets face it, we are human, none of us are perfect and navigating nutrition in the modern age is tough, especially when we are constantly surrounded with so many amazing delicious foods. It can be often hard to say no to.
So work on making improvements too and if they fit then supplements can be used as an addition to those food and lifestyle improvements. Supplements can play a significant role in managing PCOS symptoms and promoting weight loss by targeting specific hormonal imbalances and metabolic challenges associated with the condition.
This is where supplements can provide additional support, helping to address deficiencies, improve insulin sensitivity, and reduce inflammation.
The role of supplements in PCOS weight loss is supported by various research studies that highlight their effectiveness in managing insulin resistance and promoting weight loss. For example, supplements such as inositol and chromium have been shown to improve insulin sensitivity, which can help lower insulin levels and facilitate fat loss. Additionally, certain vitamins and minerals can support hormonal balance and metabolic health, further contributing to effective weight management.
It’s important to note that while supplements can be beneficial, they should not be viewed as a standalone solution. Instead, they should be integrated into a holistic approach that includes a balanced diet, regular physical activity, and lifestyle modifications.
Speaking with a healthcare provider or a registered dietitian is also recommended to determine which supplements are most appropriate for individual needs and to ensure that they are used safely and effectively.
Essential nutrients for PCOS weight loss
A balanced intake of essential nutrients is vital for women with PCOS seeking to lose weight. These nutrients can help regulate hormones, improve insulin sensitivity, and support overall metabolic health. Key nutrients include fiber, protein, healthy fats, and various vitamins and minerals. Each of these plays a specific role in managing PCOS symptoms and enhancing weight loss efforts.
- Fibre– is particularly important for women with PCOS, as it aids in digestion, helps control blood sugar levels, and promotes satiety, which can reduce overall calorie intake. Foods high in fiber, such as whole grains, fruits, and vegetables, should be incorporated into the diet.
- Higher Protein Diet – Protein intake can be beneficial, as it helps maintain muscle mass during weight loss and can lead to increased feelings of fullness.
- Healthy Fats – such as those found in avocados, nuts, seeds, and olive oil, are essential for hormonal balance and can reduce inflammation.
Vitamins and minerals
- Vitamin D – Studies show that 67-85% of women with PCOS are deficient in Vitamin D as high cortisol levels have been shown to deplete vitamin D. Vitamin D is known to help improve insulin secretion and sensitivity.
- Ideal blood level for testing is 87-150nmol/L.
- Reccomended amounts for PCOS is 2000-4000 IU per day according to Woods but you should also get your levels checked with your doctor.
- My personal favourite for Vitmain D alone is Better You
- Vitamin B 6 &12 – Essential nutrient for energy and brain function. Often low in women with PCOS due to poor absorption or uptake and essential to supplement for vegan and vegatarians as it’s found exclusively in animal products.
- Ideal for testing 332-1475 pmol/L
- Magnesium – Involved in over 300 reactions in the body and yet many people PCOS sufferes included are deficient. Can help with glycemic control, stress management and can help improve sleep and muscle relaxation. I swear by a magnesium supplement for helping me to sleep better. My personal favourite again being from Better You
- Omega-3 fatty acids – Essential fats that are known for their anti-inflammatory properties and have been shown to provide numerous health benefits, particularly for women with PCOS. These fats can be found in fatty fish, walnuts, flaxseeds, and chia seeds. Research indicates that omega-3 fatty acids may help improve insulin sensitivity, reduce inflammation, and support hormonal balance, making them a valuable addition to the diet of those with PCOS.
The role of inositol in managing PCOS symptoms and promoting weight loss
Inositol is a naturally occurring sugar alcohol that has gained attention for its potential benefits in managing PCOS symptoms and promoting weight loss. It is particularly known for its ability to improve insulin sensitivity and regulate hormonal imbalances, making it a popular supplement for women with PCOS. Inositol exists in several forms, with myo-inositol and D-chiro-inositol being the most researched in relation to PCOS.
Research indicates that inositol can help restore ovarian function, regulate menstrual cycles, and improve ovulatory function. By addressing these hormonal irregularities, inositol may contribute to weight loss by enhancing metabolic health and reducing insulin resistance. Studies have shown that women taking inositol supplements experienced improvements in insulin sensitivity, which can lead to better weight management and a decrease in body mass index (BMI).
In addition to its metabolic benefits, inositol may also help alleviate other symptoms associated with PCOS, such as anxiety and mood disorders. This can create a more conducive environment for weight loss, as emotional well-being plays a crucial role in maintaining healthy lifestyle choices.
The effectiveness of chromium in PCOS weight loss
Chromium is a trace mineral that is essential for human health, particularly in its role in carbohydrate metabolism and insulin regulation. It has gained attention for its potential benefits in managing PCOS and promoting weight loss, especially for women dealing with insulin resistance. Chromium works by enhancing the action of insulin, which can lead to improved blood sugar control and a reduction in cravings for sugary foods.
Research has shown that chromium supplementation may help improve insulin sensitivity in women with PCOS, leading to better weight management. By stabilizing blood sugar levels and reducing insulin spikes, chromium can help curb appetite and decrease the likelihood of overeating. This is particularly significant for individuals with PCOS, as they often struggle with weight gain related to insulin resistance.
While chromium can be an effective supplement for many, it is important to approach its use with caution. Proper dosage and consultation with a healthcare professional are essential to avoid potential side effects and ensure optimal results. When combined with a balanced diet and regular exercise, chromium supplementation may serve as an effective tool in the weight loss journey for women with PCOS.
L-Caranatine
There have been some studies that have shown the benefits of L-Carnatine for women with PCOS to support weight loss, and supporting blood lipid levels. Though there is conflicting evidence with this supplement and is still an area for further research.
Berberine
Berberine, a bioactive compound extracted from various plants, has been studied for its potential benefits in managing weight and metabolic parameters in women with Polycystic Ovary Syndrome (PCOS). Research has shown several positive effects
Berberine supplementation has been associated with significant reductions in body weight and improvements in body composition among women with PCOS. In a study where participants took 500 mg of berberine three times daily for three months, those in the berberine group experienced greater body fat loss compared to those taking metformin or a placebo.
It’s also been shown to help with insulin sensitivity and blood lipid profiles.
I personally tried using Berberine last year and my experiment didn’t go all that well. I had to stop taking it as it made me feel absolutely awful. I put this down to it lowering my blood sugar levels too low. I have since found that when taking the MyOva Supplement (see below) which also contains Inositol. That when taking these two supplements combined together I noticed significant changes in hunger levels and cravings
Herbal supplements for PCOS weight loss
Herbal supplements have been used for centuries in traditional medicine to support various health conditions, including PCOS. Many herbal remedies are believed to possess properties that can help balance hormones, improve insulin sensitivity, and promote weight loss. Some of the most commonly studied herbal supplements for PCOS include spearmint tea, cinnamon, and medicinal herbs like Vitex (Chaste Tree).
- Spearmint tea has garnered attention for its anti-androgen properties, which may help reduce elevated testosterone levels in women with PCOS. High testosterone can lead to symptoms such as weight gain, acne, and excessive hair growth. Consuming spearmint tea regularly may help mitigate these symptoms and, in turn, support weight loss efforts. I personally love the Balancing Tea from My Ova
- Cinnamon is another herbal remedy that has shown promise in managing blood sugar levels and improving insulin sensitivity. Studies have suggested that cinnamon can help lower fasting blood glucose levels and improve lipid profiles, making it a valuable addition to the diet of women with PCOS. Additionally, other herbs like Vitex may help restore hormonal balance and regulate menstrual cycles, further supporting weight management.
- Ashwagandha – Ashwagandha is an adaptogenic herb known for its ability to lower cortisol levels, thereby reducing stress and anxiety. Since elevated cortisol can contribute to weight gain and exacerbate PCOS symptoms, managing stress is crucial
- Cayenne Pepper: Cayenne pepper contains capsaicin, which may increase thermogenesis and slightly boost metabolism, help manage appetite and also has anti-inflammatory properties supporting weight management.
Combining supplements with a healthy diet and exercise for maximum results
To achieve effective weight loss and manage PCOS symptoms, it’s essential to combine supplements with a healthy diet and regular exercise. While supplements can provide valuable support in addressing hormonal imbalances and enhancing metabolic health, they work best when integrated into a comprehensive lifestyle approach. This means adopting a balanced diet rich in whole foods, engaging in physical activity, and making sustainable lifestyle changes.
A healthy diet for women with PCOS should focus on whole, unprocessed foods that support hormonal balance and promote weight loss. This includes incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into daily meals. Additionally, reducing processed foods, refined sugars, and unhealthy fats can help stabilize blood sugar levels and improve overall health.
Exercise is equally important in managing PCOS and achieving weight loss goals. Regular physical activity not only helps burn calories but also improves insulin sensitivity and supports mood regulation. Both aerobic exercises and strength training can be effective, and finding an enjoyable routine can enhance adherence and long-term success. By combining the right supplements with a healthy diet and exercise program, women with PCOS can create a holistic approach to managing their condition and achieving their weight loss objectives.
Conclusion: Finding the right PCOS supplements for your weight loss journey
Navigating the journey of weight loss with PCOS can be challenging, and it’s very rarely a one size fits all approach as somethings may work better that others for different people as I came to find out when I tried using Berberine for the first time.
There are also a lot of different supplements I have talked about here. This is why I have personally come to love using the MyOva supplements. As they combine several key ingredients into one or two supplements.
They have a very handy questionnaire on their website that will help identify some of your own root causes, your PCOS symptoms and your own individual goals with using supplementation to help guide you towards the right supplement for you.
I have come to love and kind of rely on their Metabolism which I take in the morning, and then the Balance one that I take in the evening with my evening meal. I have found these both to be incredibly supportive in my own symptoms in helping specifically manage energy and cravings. I just feel a lot more balanced when taking these and I also find that I sleep much better too.
As a tea lover I really loved the tea too.
This is not sponsored I purchase these supplements each month with my own money, but as I came to love these so much I did join their affiliate programme. So if you are interested in trying them out you can find out more about their products HERE
Ultimately, every woman’s experience with PCOS is unique, and finding the right combination of supplements, dietary changes, and lifestyle modifications can help you effctively reduce your symptoms, bring your body back into balance so that you can support healthy weight loss. With dedication and the right support, it is possible to manage PCOS symptoms, achieve weight loss goals, and embrace a healthier, happier you once again.
I hope you have found this post helpful. If so please consider sharing it with your PCOS friends, and if you have any questions, please let me know down in the comments.
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