Top Supplements to Manage Insulin Resistance with PCOS: What Works and Why
Understanding Insulin Resistance and PCOS | Can It Be Prevented | Treating PCOS and Insulin Resistance | How Supplements Can Help | Top Supplements for Insulin Resistance with PCOS | Popular Products | Tips for Maximizing the Benefits | Wrapping Up | Warnings And Side Effects | Disclaimer
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of women worldwide. While it’s known for causing symptoms like irregular periods, acne, and excess hair growth, one of the biggest challenges women with PCOS face is managing insulin resistance. Insulin resistance is when the body doesn’t respond well to insulin, leading to higher blood sugar levels and often contributing to weight gain, difficulty losing weight, and other health complications.
Managing insulin resistance is crucial for improving PCOS symptoms and overall well-being. While lifestyle changes like diet and exercise are essential, supplements can also play a key role in supporting insulin sensitivity. This blog explores the best supplements for managing insulin resistance in PCOS, why they work, and how they fit into a broader approach to managing this condition. Whether you’re just starting your PCOS journey or looking for additional support, this guide can help you understand how supplements can make a positive difference.
Understanding Insulin Resistance and PCOS:
PCOS, or Polycystic Ovary Syndrome, is one of the most common hormonal disorders in women of reproductive age, affecting approximately 1 in 10 women globally. While PCOS is often recognized for symptoms like irregular menstrual cycles, acne, weight gain, and excess hair growth, a deeper and less visible issue is insulin resistance. This underlying metabolic problem not only worsens PCOS symptoms but also increases the risk of developing more severe health conditions like type 2 diabetes, heart disease, and metabolic syndrome. Understanding insulin resistance and its link to PCOS is crucial for effective management. (1)
What is Insulin Resistance?
Insulin is a hormone the pancreas produces that helps your body use sugar (glucose) for energy. It acts like a key, allowing glucose to enter your cells. Insulin resistance occurs when your body’s cells don’t respond effectively to insulin, meaning the “key” doesn’t work as well as it should. As a result, the pancreas produces more insulin to try and keep blood sugar levels under control. Over time, this excess insulin can lead to higher blood sugar levels, weight gain, increased androgen (male hormone) levels, and a worsening of PCOS symptoms. (1,2)
How Insulin Resistance Affects PCOS:
Insulin resistance is not just a separate issue; it is deeply connected to how PCOS affects the body:
- Hormonal Imbalance: Insulin resistance can lead to higher insulin levels in the blood, which triggers the ovaries to produce more androgens (like testosterone). This hormonal imbalance can worsen PCOS symptoms such as irregular periods, acne, and excessive hair growth. (3,4)
- Weight Gain and Difficulty Losing Weight: Insulin resistance makes it easier for the body to store fat, particularly around the abdomen, which can be a common concern for women with PCOS. This weight gain further aggravates insulin resistance, creating a vicious cycle difficult to break. (5,6)
- Impact on Ovulation and Fertility: Higher insulin levels interfere with the normal function of the ovaries, leading to irregular or absent ovulation. This can make it challenging for women with PCOS to conceive. (4,7)
- Increased Risk of Other Health Conditions: Over time, insulin resistance can lead to type 2 diabetes, high blood pressure, high cholesterol, and an increased risk of cardiovascular disease. (1,2)
Why Does Insulin Resistance Happen in PCOS?
While the exact cause of insulin resistance in PCOS isn’t fully understood, several factors contribute to its development:
- Genetic Predisposition: Genetics plays a significant role in both PCOS and insulin resistance. If you have a family history of type 2 diabetes or PCOS, your risk of developing insulin resistance increases. (4,8)
- Hormonal Imbalances: Elevated insulin levels are a common feature of PCOS, which can exacerbate insulin resistance. The excess insulin also stimulates the ovaries to produce more androgens, contributing to a hormonal feedback loop. (9,10)
- Inflammation: Women with PCOS often have higher levels of inflammation, which is linked to insulin resistance. Chronic low-grade inflammation can interfere with how insulin functions in the body. (11,12)
- Obesity and Fat Distribution: Although not all women with PCOS have this issue, many have an increased amount of visceral fat (fat around the organs), which is closely associated with insulin resistance. However, even women with PCOS who are at a healthy weight can experience insulin resistance due to underlying hormonal and genetic factors. (4,13)
- Lifestyle Factors: Sedentary lifestyle choices, poor diet (especially diets high in refined carbohydrates and sugars), and lack of physical activity can worsen insulin resistance in women with PCOS. (14,15)
Can It Be Prevented?
While PCOS itself cannot be fully prevented due to genetic and hormonal factors, there are steps you can take to manage or reduce insulin resistance:
- Lifestyle Modifications: Regular exercise, a balanced diet low in refined sugars and high in fiber, and maintaining a healthy weight can significantly improve insulin sensitivity. (16)
- Dietary Choices: A low-glycemic diet that stabilizes blood sugar levels can help manage insulin resistance. Focus on whole grains, lean proteins, healthy fats, and plenty of vegetables. (17,18)
- Weight Management: Even a modest weight loss of 5-10% can improve insulin sensitivity and reduce PCOS symptoms. (19)
- Stress Management: Chronic stress can exacerbate insulin resistance by increasing cortisol levels, so incorporating stress-reducing activities like yoga, meditation, or deep breathing exercises can be beneficial. (20)
- Medical and Supplement Support: Besides lifestyle changes, certain medications and supplements can help manage insulin resistance effectively.†
Understanding how insulin resistance and PCOS are connected is the first step in managing symptoms and improving overall health. In the next sections, we’ll explore how supplements can support managing insulin resistance and which ones are backed by research.
Treating PCOS and Insulin Resistance:
Treating PCOS and managing insulin resistance involves a multifaceted approach tailored to each individual’s symptoms and health goals. The goal is to address hormonal imbalances, improve insulin sensitivity, and alleviate daily life symptoms. While lifestyle changes are critical, medical treatments are often necessary to provide additional support. Here’s a look at the standard medical treatments commonly used to manage PCOS and insulin resistance.
Typical Medical Treatments for PCOS:
- Hormonal Birth Control:
- Purpose: Birth control pills, patches, and hormonal IUDs are often prescribed to regulate menstrual cycles, reduce excess androgen levels, and manage symptoms like acne and excess hair growth. (21)
- How It Works: These medications help balance hormones, reduce the frequency of cyst formation on the ovaries, and provide cycle control by providing a steady dose of estrogen and progestin.†
- Benefits and Considerations: Birth control can help alleviate many PCOS symptoms, but it does not directly address insulin resistance. Side effects can include mood changes, weight gain, or increased blood pressure in some individuals.†
-
Anti-Androgen Medications:
- Purpose: Drugs like spironolactone are used to reduce the effects of excess androgens, helping with symptoms like acne, hair thinning, and hirsutism (excessive hair growth). (22)
- How It Works: Anti-androgens block the action of male hormones in the body, providing relief from some of the more visible symptoms of PCOS.†
- Benefits and Considerations: These medications are effective for managing cosmetic symptoms but need to be used with birth control due to the risk of birth defects if taken during pregnancy.†
-
Fertility Treatments:
- Purpose: For those trying to conceive, medications like clomiphene citrate (Clomid) or letrozole are often prescribed to stimulate ovulation. In some cases, injectable hormones or in vitro fertilization (IVF) may be recommended. (23)
- How It Works: These medications help induce ovulation, increasing the chances of pregnancy in women who experience irregular or absent ovulation due to PCOS.†
- Benefits and Considerations: Fertility treatments can be highly effective, but they come with emotional and financial costs, as well as potential side effects that should be discussed with a healthcare provider.†
Common Medical Approaches to Insulin Resistance in PCOS:
- Metformin:
- Purpose: Metformin is one of the most commonly prescribed medications for managing insulin resistance in PCOS. It helps improve insulin sensitivity, lowers blood sugar levels, and may aid in weight management. (24)
- How It Works: Metformin reduces the liver’s glucose production and increases the body’s sensitivity to insulin, making it easier for cells to absorb and use glucose.†
- Benefits and Considerations: Metformin can help regulate menstrual cycles, improve ovulation, and reduce androgen levels. Common side effects include gastrointestinal discomfort, such as nausea and diarrhea, which often improve over time.†
-
Thiazolidinediones (e.g., Pioglitazone):
- Purpose: These medications are sometimes used as an alternative to metformin, particularly in individuals who do not respond well to it. They work by increasing insulin sensitivity in muscle and fat tissues. (25)
- How It Works: Thiazolidinediones help lower blood sugar by making the body more responsive to insulin, combating insulin resistance.†
- Benefits and Considerations: While effective, these medications are less commonly used due to concerns about side effects, including weight gain and potential cardiovascular risks.†
-
Lifestyle Recommendations:
- Purpose: A healthy lifestyle is a cornerstone of managing insulin resistance and PCOS, often recommended alongside medication. (26)
- How It Works: Diet and exercise help improve insulin sensitivity, support weight management, and reduce the risk of related health conditions like type 2 diabetes.†
- Benefits and Considerations: Regular physical activity, especially strength training, and cardiovascular exercise helps the body use insulin more effectively. A balanced diet rich in whole foods, lean proteins, healthy fats, and low-glycemic index carbohydrates can further stabilize blood sugar levels.†
How Supplements Can Help:
Managing insulin resistance in PCOS often requires more than just medications and lifestyle changes; supplements can offer additional support by improving insulin sensitivity, reducing inflammation, and balancing hormones. While supplements aren’t a substitute for medical treatment, they can complement standard approaches and provide a more holistic way to address PCOS symptoms. Here’s how supplements can help and what you should know before adding them to your routine.
Why Consider Supplements for Insulin Resistance in PCOS?
Supplements are gaining popularity as a natural way to manage insulin resistance in PCOS because they target the root causes of the condition. Many supplements are designed to:
- Enhance Insulin Sensitivity: Certain supplements help the body use insulin more efficiently, improving blood sugar control and reducing high insulin levels contributing to PCOS symptoms.†
- Support Hormonal Balance: Supplements can help regulate hormones, lower androgens, and improve menstrual regularity, often disrupted by insulin resistance in PCOS.†
- Reduce Inflammation: Chronic inflammation is common in PCOS and can worsen insulin resistance. Anti-inflammatory supplements can help ease this underlying issue.†
- Support Weight Management: Some supplements can also aid in weight management by improving insulin function and balancing blood sugar, making it easier to lose weight or prevent further weight gain.†
Top Supplements for Insulin Resistance with PCOS:
While lifestyle changes and medical treatments are foundational in managing PCOS and insulin resistance, supplements can provide targeted support to enhance insulin sensitivity, reduce inflammation, and promote hormonal balance. Below are some of the top supplements that have shown promise in helping women with PCOS manage insulin resistance effectively.
- Myo-Inositol and D-Chiro Inositol
- Berberine
- Omega-3 Fatty Acids
- Chromium Picolinate
- Vitamin D
- Magnesium
- Alpha-Lipoic Acid (ALA)
- N-Acetylcysteine (NAC)
- Choline
- B Vitamins (B6, B12, Folate)
- Coenzyme Q10 (CoQ10)
1. Myo-Inositol and D-Chiro Inositol:
What Is Inositol:
Inositol is a naturally occurring substance found in various foods and produced by the body. It is considered part of the vitamin B complex and is involved in several critical functions, including:
- Cell Membrane Integrity: Helps maintain the health and function of cell membranes. (27)
- Insulin Sensitivity: Plays a role in improving the body’s response to insulin, which is crucial for managing blood sugar levels. (28)
- Neurotransmitter Function: Supports brain health and mood regulation. (29,30)
Types of Inositol:
There are several forms of inositol, but the two most commonly discussed in the context of PCOS and insulin resistance are Myo-inositol and d-chiro-inositol.
| Function | Benefits | Dosage | |
| Myo-Inositol | Myo-inositol is the most prevalent form of inositol in the body and is essential for insulin signal transduction and cellular function. It helps improve insulin sensitivity and may support ovarian function, making it a common choice for managing PCOS symptoms. (28,31) | Research suggests that myo-inositol can help regulate menstrual cycles, improve ovulation, and reduce androgen levels. It may also help reduce insulin resistance, a key issue in PCOS. (32,33,34) | Typical doses used in studies range from 2 to 4 grams per day. (28) |
| D-Chiro Inositol | D-chiro-inositol is another form of inositol involved in insulin signaling and glucose metabolism. It is less abundant in the body than Myo-inositol and plays a role in converting glucose into energy. (28,31) | D-chiro-inositol has been shown to improve insulin sensitivity and support metabolic health. It may help reduce symptoms such as weight gain and irregular menstrual cycles. (32,33,34) | Common doses used in research vary from 200 to 600 milligrams per day. (35) |
Combining Both Forms:
Research suggests combining Myo-inositol and d-chiro-inositol may offer enhanced benefits compared to taking either form alone. By leveraging the strengths of each type, the combined approach can potentially address insulin resistance and hormonal imbalances more effectively. (28,31,34)
2. Berberine:
What is Berberine:
Berberine is an alkaloid with a long history of use in traditional medicine, especially in treating digestive and metabolic disorders. It has been studied for its ability to support metabolic health, regulate blood sugar levels, and improve insulin sensitivity. Berberine works by activating AMP-activated protein kinase (AMPK), an enzyme that plays a crucial role in regulating metabolism, glucose production, and lipid metabolism. This activation can help improve insulin sensitivity, reduce blood sugar levels, and support weight management. (36,37,38)
Benefits of Berberine:
- Insulin Sensitivity: Berberine has been shown to enhance insulin sensitivity, making it a useful supplement for managing insulin resistance and type 2 diabetes. (36,38)
- Blood Sugar Control: Studies suggest that berberine can help lower blood glucose levels by improving glucose metabolism and reducing insulin resistance. (39,40)
- Cholesterol Levels: It may also support healthy cholesterol levels by reducing LDL (bad cholesterol) and triglycerides.(36,38,41,42)
- Anti-Inflammatory Effects: Berberine has anti-inflammatory properties that can help reduce inflammation, which is beneficial for managing PCOS symptoms and overall health. (36,38,43,44,45,46)
Absorption Issues:
One of the challenges with berberine is its poor bioavailability. This means that only a small amount of the compound is absorbed into the bloodstream and utilized by the body after ingestion. To combat this, you’ll often find berberine in the form of Berberine HCL (Berberine hydrochloride) and Super Berberine or Berberine Cyclodextrin Complex. These formulations combine berberine with other compounds to enhance its bioavailability.†
Dosage: Typically, 500 mg taken two to three times daily with meals. However, starting with a lower dose to assess tolerance is advisable. (47)
For more information on Berberine, check out our blog!
3. Omega-3 Fatty Acids:
What are Omega-3 Fatty Acids:
Omega-3 fatty acids are polyunsaturated fats that are crucial for various bodily functions. They cannot be produced by the body and must be obtained through diet or supplements. There are three primary types of omega-3s:
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
- Alpha-Linolenic Acid (ALA)
| Sources: | Functions: | |
| Eicosapentaenoic Acid (EPA) | EPA is predominantly found in fatty fish such as salmon, mackerel, sardines, and anchovies. It can also be obtained from fish oil supplements.† | Anti-Inflammatory Effects: EPA is known for its potent anti-inflammatory properties, which can help reduce inflammation associated with insulin resistance and PCOS. (48)Cardiovascular Health: It helps in lowering blood triglycerides, reducing blood pressure, and improving overall heart health. (49) Mental Health: EPA may support mental well-being by potentially reducing symptoms of depression and improving cognitive function. (50) |
| Docosahexaenoic Acid (DHA) | DHA is also found in fatty fish and is available through fish oil and algae supplements.† | Brain Health: DHA is a major structural component of the brain and retina. It supports cognitive function, memory, and overall brain health. (51) Cell Membrane Integrity: DHA is crucial for maintaining the fluidity and function of cell membranes, which can enhance cellular communication and metabolic processes. (52) Reproductive Health: DHA plays a role in hormone production and can support reproductive health, which is relevant for managing PCOS. (53) |
Benefits of Omega-3 Fatty Acids for Insulin Resistance and PCOS:
- Improved Insulin Sensitivity: Omega-3 fatty acids, particularly EPA and DHA, can enhance insulin sensitivity, helping the body respond better to insulin and manage blood sugar levels more effectively. (54)
- Reduced Inflammation: Both EPA and DHA have anti-inflammatory properties that can help reduce chronic inflammation, which is often elevated in individuals with PCOS. This reduction in inflammation can improve insulin resistance and overall metabolic health. (55,56)
- Hormonal Balance: Omega-3s can support hormonal balance by affecting the production of prostaglandins, which are hormone-like substances that influence various bodily functions, including inflammation and reproductive health. (57)
- Support for Heart Health: Omega-3s help lower triglycerides, reduce blood pressure, and support heart health, mitigating some of the cardiovascular risks associated with PCOS. (49)
- Mood and Cognitive Function: Given their role in brain health, EPA and DHA can also contribute to better mood regulation and cognitive function, which can be beneficial for overall well-being. (50)
Dosage: The effective dosage of omega-3s can vary. A common recommendation is 1000 to 3000 mg per day, but it’s best to follow the dosage instructions on the supplement label or consult with a healthcare provider.†
4. Chromium Picolinate:
What is Chromium:
Chromium is an essential trace mineral that enhances the action of insulin, a hormone critical for glucose metabolism. It helps regulate blood sugar levels by improving insulin sensitivity, which is particularly beneficial for managing insulin resistance and conditions like PCOS. (58)
Chromium Benefits:
- Improved Insulin Sensitivity: Chromium has been shown to enhance insulin function, which can help reduce insulin resistance. (58,59,60)
- Blood Sugar Control: Chromium helps maintain steady blood sugar levels by improving how the body uses insulin, reducing the risk of spikes and crashes that can exacerbate PCOS symptoms. (58,59,60,61)
- Weight Management: Chromium’s role in improving insulin sensitivity can also support weight loss efforts, which is often a key part of managing PCOS symptoms. (58,59,60,61)
- Reduced Inflammation: Chromium’s effects on blood sugar and insulin may indirectly help reduce inflammation, a common issue in PCOS. (62)
Typical Dosage: Common dosages range from 200 to 1,000 micrograms per day, depending on individual needs and health goals. A daily dose of 200 to 400 micrograms is often recommended for managing insulin resistance and PCOS, but it’s best to consult with a healthcare provider for personalized advice. (59)
5. Vitamin D:
What is Vitamin D:
Vitamin D is a group of fat-soluble secosteroids that are vital for maintaining calcium and phosphate balance in the body. (63) The two main forms of vitamin D are:
- Vitamin D2 (Ergocalciferol):
- Found in some plant sources and fungi, such as mushrooms.†
- Often used in fortified foods and some supplements.†
- Vitamin D3 (Cholecalciferol):
- Produced in the skin in response to sunlight exposure and found in animal sources like fatty fish, liver, and egg yolks.†
- Considered the more effective form for raising blood levels of vitamin D.†
Benefits of Vitamin D:
- Bone Health: Vitamin D is essential for calcium absorption and bone metabolism. It helps maintain bone density and prevent conditions like osteoporosis and rickets. (64,65)
- Immune Function: Vitamin D plays a critical role in modulating the immune system. It enhances the pathogen-fighting effects of monocytes and macrophages—white blood cells involved in the immune response. (66)
- Mood Regulation: Adequate levels of vitamin D are associated with a lower risk of mood disorders, including depression. This is particularly relevant for individuals with PCOS, as mood disturbances are common. (67)
- Metabolic Health: Vitamin D influences insulin sensitivity and glucose metabolism. Low levels of vitamin D have been linked to increased risk of insulin resistance and type 2 diabetes. (68)
Vitamin D and Insulin Resistance:
- Insulin Sensitivity: Research suggests that vitamin D can improve insulin sensitivity by affecting insulin receptor function and reducing inflammation. Adequate vitamin D levels may help the body respond more effectively to insulin, thereby improving blood sugar control. (69)
- Glucose Metabolism: Vitamin D has been shown to influence glucose metabolism by modulating the function of pancreatic beta cells, which produce insulin. Sufficient vitamin D levels can support healthy glucose levels and reduce the risk of developing type 2 diabetes. (70)
- PCOS Management: Women with PCOS often have lower vitamin D levels. Supplementing with vitamin D may help manage PCOS symptoms by improving insulin sensitivity, reducing inflammation, and supporting overall metabolic health. (71)
Dosage: The recommended daily allowance (RDA) for vitamin D varies based on age, sex, and health conditions. Common dosages range from 600 to 2000 IU per day, but higher doses may be needed for deficient individuals. Always follow the supplement label’s dosage instructions or consult a healthcare provider. (72)
6. Magnesium:
What is Magnesium:
Magnesium is a mineral essential for over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, blood glucose levels, and blood pressure. It also supports protein synthesis, bone development, and DNA synthesis. (73,74,75)
Benefits of Magnesium:
- Blood Sugar Control: Magnesium plays a key role in glucose metabolism and insulin sensitivity. (76)
- Metabolic Health: Magnesium contributes to overall metabolic function by supporting enzymatic reactions involved in energy production and nutrient metabolism. It helps regulate blood sugar levels and supports efficient energy use. (77)
- Bone Health: Magnesium is vital for bone formation and maintenance. It helps regulate calcium levels and supports bone density, which is important for overall skeletal health. (78)
- Muscle Function: Magnesium helps regulate muscle contractions and relaxations. It can reduce muscle cramps and spasms, which are common in individuals with PCOS. (79)
- Mood Regulation: Magnesium has been linked to mood stabilization and mental health support. It may help reduce symptoms of depression and anxiety, which are often associated with PCOS. (80)
Magnesium and Insulin Resistance:
- Improving Insulin Sensitivity: Research indicates that magnesium supplementation can enhance insulin sensitivity, making it easier for the body to manage blood glucose levels. Low magnesium levels are associated with an increased risk of developing insulin resistance and type 2 diabetes. (76,81)
- Reducing Inflammation: Magnesium has anti-inflammatory properties that can help reduce chronic inflammation, which is often elevated in individuals with insulin resistance and PCOS. (81)
- Supporting Glucose Metabolism: Magnesium plays a role in regulating glucose metabolism by influencing insulin action and glucose uptake by cells. Adequate magnesium levels can support better blood sugar control and overall metabolic health. (81)
Choosing the Right Magnesium Supplement:
- Form: Select a form of magnesium that suits your needs and digestive tolerance. Magnesium citrate and magnesium glycinate are often preferred for their high absorption and gentleness on the digestive system.†
- Dosage: The recommended daily allowance (RDA) for magnesium varies based on age and sex. For adults, it typically ranges from 310 to 420 mg per day. Higher doses may be required for those with deficiencies or specific health conditions, but it’s important to consult with a healthcare provider for personalized recommendations. (73)
For more information on Magnesium, check out our blog!
7. Alpha-Lipoic Acid (ALA):
What is Alpha-Lipoic Acid (ALA):
Alpha-lipoic acid is a naturally occurring compound that functions as an antioxidant and cofactor in energy production. It is synthesized in small amounts in the body and is also found in various foods. ALA is unique because it is both water-soluble and fat-soluble, allowing it to work in various cellular environments. (82)
Benefits of Alpha-Lipoic Acid:
- Antioxidant Protection: ALA is a potent antioxidant that helps neutralize harmful free radicals in the body. By reducing oxidative stress, ALA can help protect cells from damage, which is particularly important for managing chronic conditions and supporting overall health. (83)
- Improving Insulin Sensitivity: Research suggests that ALA can enhance insulin sensitivity and help regulate blood sugar levels. It may improve the body’s ability to use insulin effectively, which is beneficial for managing insulin resistance and reducing the risk of type 2 diabetes. (84)
- Supporting Glucose Metabolism: ALA facilitates glucose conversion into energy. It helps improve glucose uptake by cells and supports overall metabolic function, which is important for maintaining healthy blood sugar levels. (84)
- Reducing Inflammation: ALA has anti-inflammatory properties that can help reduce inflammation in the body. Chronic inflammation is often associated with insulin resistance and PCOS, and reducing inflammation can support better metabolic health. (85)
- Enhancing Nutrient Absorption: ALA can improve the absorption and effectiveness of other antioxidants and nutrients, such as vitamins C and E. This synergistic effect can amplify overall health benefits and support metabolic function. (83)
ALA and Insulin Resistance:
- Insulin Sensitivity: Studies have shown that ALA supplementation can improve insulin sensitivity in individuals with insulin resistance and type 2 diabetes. By enhancing the body’s response to insulin, ALA can help manage blood sugar levels and reduce the risk of complications associated with insulin resistance. (84)
- Blood Sugar Control: ALA can help regulate blood glucose levels by promoting efficient glucose uptake and utilization. This can be particularly beneficial for individuals with PCOS, who often experience fluctuations in blood sugar levels. (84,85)
- Metabolic Health: By supporting glucose metabolism and reducing oxidative stress, ALA contributes to overall metabolic health. It can help improve energy levels, reduce fatigue, and support healthy weight management. (84,86)
Dosage: Typical dosages for ALA supplements range from 300 to 600 mg per day. The optimal dosage may vary based on individual health needs and goals. (87)
8. N-Acetylcysteine (NAC):
What is N-Acetylcysteine (NAC):
N-Acetylcysteine (NAC) is a derivative of the amino acid cysteine and a precursor to glutathione, one of the body’s most important antioxidants. NAC is commonly used as a supplement for its detoxification, antioxidant, and mucolytic properties. (88,89)
Benefits of NAC:
- Antioxidant Support: NAC boosts the production of glutathione, a powerful antioxidant that helps neutralize free radicals and protect cells from oxidative damage. (88,89)
- Detoxification: NAC supports liver health by enhancing the detoxification processes and aiding in the elimination of harmful substances from the body. (90)
- Respiratory Health: NAC has mucolytic properties that help break down mucus in the respiratory tract, making it beneficial for respiratory conditions. (91)
- Insulin Sensitivity: NAC may improve insulin sensitivity and reduce oxidative stress, which can support better blood sugar control and reduce the risk of insulin resistance and type 2 diabetes. (92)
- PCOS Management: Some studies suggest that NAC can help manage PCOS symptoms by improving ovarian function, reducing inflammation, and supporting metabolic health. (93)
Dosage: Typical dosages range from 600 to 1200 mg per day. It’s often recommended to start with a lower dose and increase gradually based on individual tolerance and health goals. (94)
For more information on NAC, check out our blog!
9. Choline:
What is Choline:
Choline is an essential nutrient that is often grouped with B vitamins due to its similar functions. It is a precursor to acetylcholine, a neurotransmitter involved in muscle control, memory, and other cognitive functions. Choline is also crucial for lipid metabolism and maintaining healthy cell membranes. (95)
Benefits of Choline:
- Cognitive Function: Choline is a key component in the production of acetylcholine, a neurotransmitter that supports memory, learning, and overall cognitive function. (95)
- Lipid Metabolism: Choline plays a role in the metabolism of fats by helping transport and metabolize lipids in the liver. This is important for preventing the accumulation of fat in the liver, which can lead to conditions such as non-alcoholic fatty liver disease (NAFLD). (96)
- Cell Membrane Health: Choline is a critical component of phosphatidylcholine, a phospholipid essential for maintaining cell membranes’ structure and function. (95)
- Insulin Sensitivity: Some research suggests that choline may support insulin sensitivity and metabolic health. By improving lipid metabolism and reducing fat accumulation, choline can help manage insulin resistance and support better blood sugar control. (97)
- PCOS Management: Choline can be beneficial for managing PCOS by supporting liver health, improving lipid metabolism, and reducing inflammation. Adequate choline levels may help alleviate some of the metabolic symptoms associated with PCOS. (98,99)
Choline supplements are available in various forms, including:
-
- Choline Bitartrate: A common and affordable form of choline.†
- Alpha-GPC (Alpha-Glycerylphosphorylcholine): A highly bioavailable form that is often used for cognitive support.†
- Citicoline (CDP-Choline): Another highly effective form that supports both cognitive function and overall health.†
Choosing the Right Choline Supplement:
- Form: Select a form of choline that suits your health goals. Alpha-GPC and citicoline are often preferred for cognitive support and higher bioavailability, while choline bitartrate is more cost-effective.†
- Dosage: The recommended daily intake of choline varies based on age, sex, and health conditions. For adults, the adequate intake (AI) ranges from 425 to 550 mg per day. Higher dosages may be used for specific health conditions, but it’s important to consult with a healthcare provider for personalized recommendations. (95)
10. B Vitamins (B6, B12, Folate):
What Are B Vitamins:
B vitamins are crucial for numerous physiological processes, including energy production, red blood cell formation, and nervous system health. Among the B vitamins, B6, B12, and folate (B9) play particularly significant roles in managing insulin resistance and supporting overall metabolic health. Here’s a comprehensive look at these essential nutrients and their impact on conditions like PCOS. (100)
Benefits | Dosage | |
| Vitamin B6 (Pyridoxine) | Metabolism Support: Vitamin B6 is essential for amino acid metabolism and the conversion of food into energy. It aids in the breakdown of proteins and carbohydrates, which is vital for maintaining stable blood sugar levels. (101) Hormonal Regulation: B6 helps regulate hormone levels and is involved in synthesizing neurotransmitters such as serotonin and dopamine. This can be particularly beneficial for managing mood swings and emotional symptoms associated with PCOS. (101,102) Insulin Sensitivity: Adequate B6 levels can support insulin sensitivity and help regulate blood sugar levels. (103) | The recommended daily intake of vitamin B6 for adults is about 1.3 to 2.0 mg. (104) |
| Vitamin B12 (Cobalamin) | Red Blood Cell Formation:Vitamin B12 is crucial for the formation of red blood cells and the prevention of anemia. It helps ensure proper oxygen transport and overall energy levels. (105) Neurological Health: B12 supports nerve function and cognitive health by maintaining the integrity of the myelin sheath, which protects nerve cells. (106) Metabolic Health: B12 plays a role in energy metabolism and the conversion of fats and proteins into energy. It can help support metabolic processes and improve overall energy levels. (107) Insulin Sensitivity: Adequate B12 levels are important for managing blood sugar levels and insulin sensitivity. Deficiency in B12 can lead to metabolic disturbances that may affect insulin resistance. (108) | The recommended daily intake of vitamin B12 for adults is about 2.4 micrograms. (107) |
| Folate (Vitamin B9) | Cellular Function: Folate is essential for DNA synthesis and cell division, making it crucial for overall cellular function and health. It supports the production of healthy red blood cells and prevents anemia. (109) Metabolic Health: Folate plays a role in the metabolism of homocysteine, an amino acid that, at elevated levels, can increase the risk of cardiovascular disease. By managing homocysteine levels, folate supports heart health. (110) Hormonal Balance: Folate is involved in the regulation of hormone levels and can help manage symptoms related to hormonal imbalances, which are common in PCOS. (111) Pregnancy Health: Folate is critical for fetal development and helps prevent neural tube defects during pregnancy. Adequate folate intake is especially important for women with PCOS who plan to conceive. (112) | The recommended daily intake of folate for adults is about 400 micrograms. Women who are pregnant or planning to conceive may require higher amounts, typically around 600 to 800 micrograms. (113) |
11. Coenzyme Q10 (CoQ10):
What is Coenzyme Q10 (CoQ10):
Coenzyme Q10, also known as ubiquinone, is a lipid-soluble antioxidant that is integral to the production of adenosine triphosphate (ATP), the primary energy carrier in cells. It is found in high concentrations in organs that require substantial energy, such as the heart, liver, and kidneys. CoQ10 exists in two main forms: ubiquinone (the oxidized form) and ubiquinol (the reduced form). (114)
Benefits of CoQ10:
- ATP Production: CoQ10 is essential for the production of ATP, the energy currency of the cell. CoQ10 helps improve overall energy levels and combat fatigue by supporting ATP synthesis. (115)
- Free Radical Neutralization: CoQ10 acts as a potent antioxidant, protecting cells from oxidative damage caused by free radicals. This is crucial for reducing oxidative stress, which is often elevated in conditions like insulin resistance and PCOS. (116)
- Heart Function: CoQ10 supports heart health by improving energy production in heart cells, which can help manage cardiovascular risks associated with insulin resistance and PCOS. (117)
- Blood Pressure: Some studies suggest that CoQ10 supplementation may help reduce blood pressure, which is beneficial for overall cardiovascular health. (118)
- Improved Glycemic Control: CoQ10 may help improve insulin sensitivity and glycemic control by reducing oxidative stress and enhancing cellular energy production. This can be beneficial for individuals with insulin resistance and type 2 diabetes. (119)
- Hormonal Balance: CoQ10 may support hormonal balance and reduce symptoms associated with PCOS. Its antioxidant properties help mitigate inflammation and oxidative stress, contributing to better metabolic health. (120)
Forms of CoQ10:
- Ubiquinone: The oxidized form of CoQ10, which is commonly found in supplements. It must be converted into its active form, ubiquinol, in the body. This form is often less expensive and widely available.†
- Ubiquinol: The reduced, active form of CoQ10 that is more readily absorbed and utilized by the body. Ubiquinol is particularly beneficial for individuals with higher oxidative stress or those over 40, as the body’s ability to convert ubiquinone decreases with age.†
Dosage and Recommendations:
- Typical Dosage: The recommended dosage of CoQ10 varies based on individual health needs and conditions. Common dosages range from 100 to 300 mg per day. (114)
- Absorption: CoQ10 supplements are better absorbed when taken with a meal containing fat. Ubiquinol supplements may offer improved absorption compared to ubiquinone, especially for older adults or those with specific health conditions.†
Popular Supplements:
Single-ingredient supplements can be beneficial when managing PCOS and insulin resistance, but comprehensive blends offer a synergistic approach that targets multiple aspects of hormonal and metabolic health. These carefully formulated supplements combine powerful ingredients to support women’s health in unique ways, addressing insulin sensitivity, hormonal balance, and overall well-being. Let’s explore some popular supplement blends specifically designed for women dealing with PCOS and insulin resistance.
Thorne Ovarian Care:
Thorne Ovarian Care is a targeted supplement designed to support ovarian function, hormonal balance, and metabolic health, making it ideal for women with PCOS and insulin resistance. It combines clinically studied ingredients that work together to enhance insulin sensitivity, reduce inflammation, and support overall ovarian health.
Key Ingredients:
- Folate (667 mcg): Supports cellular function and is crucial for reproductive health, especially in women with PCOS, who often have a higher need for this B vitamin.†
- Coenzyme Q10 Phytosome (150 mg): A highly absorbable form of CoQ10, which supports mitochondrial function and energy production, beneficial for improving insulin sensitivity and reducing oxidative stress.†
- Myo-Inositol (2000 mg) & D-Chiro-Inositol (50 mg): A potent combination that enhances insulin sensitivity, improves ovarian function, and supports hormonal balance, essential for women with PCOS.†
- Wild Blueberry Complex (50 mg), Green Tea Extract (50 mg), and Pomegranate Extract (25 mg): These antioxidant-rich extracts help reduce inflammation, protect cells from oxidative damage, and support cardiovascular health, which is often compromised in women with PCOS.†
Why These Ingredients Work Together: The combination of inositols with CoQ10 and antioxidants provides a comprehensive approach to improving insulin sensitivity and supporting ovarian health. The blend of anti-inflammatory and antioxidant-rich extracts further enhances cellular protection, which is crucial for managing PCOS symptoms.†
How To Take Thorne Ovarian Care:
The manufacturer recommends mixing 1 scoop with at least 8 ounces of water two times daily or as recommended by your healthcare practitioner.
Customer Review By Dana V: “Not sure if this was the reason…but, after starting taking Ovarian Care, my cycles became regular. Buying it again for sure!”
Alani Nu Balance:
Alani Nu Balance is a popular supplement designed to support hormonal balance, healthy weight, and improved insulin sensitivity, particularly for women dealing with PCOS. It includes a mix of powerful nutrients that target insulin resistance, oxidative stress, and hormonal regulation.
Key Ingredients:
- Folate (400 mcg): Supports reproductive health and hormone regulation.†
- Chromium (120 mcg): Enhances insulin action, helping to regulate blood sugar levels and reduce insulin resistance, a key concern in PCOS management.†
- Myo-inositol (2 g): Supports ovarian health, improves insulin sensitivity, and balances hormones.†
- Setria L-Glutathione (250 mg): A potent antioxidant that helps reduce oxidative stress and supports detoxification, which can be beneficial for managing PCOS symptoms.†
- 3,3′-Diindolylmethane (DIM) (150 mg): Supports estrogen metabolism, helping to balance hormones and reduce symptoms related to estrogen dominance often seen in PCOS.†
- Sodium R-Alpha Lipoic Acid (ALA) (100 mg): Enhances insulin sensitivity, reduces inflammation, and supports antioxidant defenses.†
Why These Ingredients Work Together: This blend addresses insulin resistance, oxidative stress, and hormonal imbalances. The combination of chromium, inositol, and ALA specifically targets insulin sensitivity, while DIM and glutathione support hormone balance and detoxification, creating a well-rounded supplement for PCOS management.†
How To Take Alani Nu Balance:
The manufacturer recommends taking 4 capsules once a day with a morning meal.
Customer Review By Taryn: “Balance is an Absolutely an amazing product. Benefits: Helped with my cystic acne and felt that my weight was more easily maintained / less bloating. Gave me that boost of energy and definitely helped with mood.”
Alpha Lion SuperHuman Woman:
Alpha Lion SuperHuman Woman is an advanced formula for hormonal balance, stress reduction, and metabolic health. It’s tailored to enhance overall wellness in women, especially those managing PCOS and insulin resistance, by incorporating adaptogens, antioxidants, and hormone-supportive ingredients.†
Key Ingredients:
- Myo-Inositol (2000 mg): Enhances insulin sensitivity and supports hormonal balance, particularly in women with PCOS.†
- 3,3′-Diindolylmethane (DIM) (150 mg): Aids in estrogen metabolism, helping to balance hormones that can fluctuate with PCOS.†
- KSM-66 Ashwagandha (200 mg): An adaptogen that helps reduce stress and cortisol levels, which can impact insulin sensitivity and hormonal health.†
- Vitex Agnus Castus Extract (250 mg): Supports hormone balance and menstrual regularity, which are often disrupted in PCOS.†
- Magnesium Bisglycinate Chelate (250 mg): A highly absorbable form of magnesium that supports insulin sensitivity, reduces inflammation, and helps manage stress.†
- L-Tyrosine (500 mg) & Acetyl-L-Carnitine (500 mg): Support mental focus, energy, and metabolism, helping to combat fatigue commonly associated with PCOS.†
- Cocoabuterol (100 mg): A cocoa extract that supports metabolic health and may aid in weight management.†
- Zinc Bisglycinate Chelate (30 mg): Supports immune function, reduces inflammation, and aids in hormone regulation.†
Why These Ingredients Work Together: This supplement combines ingredients that support insulin sensitivity, hormonal balance, stress reduction, and metabolic health, making it a comprehensive choice for women with PCOS. The blend of inositol, DIM, magnesium, and adaptogens like ashwagandha provides multi-faceted support, addressing the root causes and symptoms of insulin resistance and hormonal imbalance.†
How To Take Alpha Lion SuperHuman Woman:
The manufacturer recommends mixing 1 scoop with 8-12 oz of water.
Customer Review By Silvia: “The best for women’s hormone balance. I am convinced that this one is the best. I have tried many different ones and after taking a break from superhuman woman, I realized that my energy, my mood and my skin change back to worse. I ordered it again and boom the first day of taking it again, I am already feeling better. I need this one. I highly recommend this to every women. Thank you for making such an awesome product!”
Tips for Maximizing the Benefits:
Taking supplements for managing insulin resistance with PCOS is a great start, but maximizing their benefits involves more than just swallowing a pill. A holistic approach that combines supplements with lifestyle adjustments can enhance their effectiveness and help you achieve better results. Here are some tips to get the most out of your supplement regimen:
1. Pair Supplements with a Balanced Diet:
Supplements should complement, not replace, a nutritious diet. Focus on eating a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of vegetables. Certain nutrients can enhance the effectiveness of supplements when consumed through your diet.†
- Key Foods for Insulin Resistance:
- Fiber-Rich Foods: Include high-fiber vegetables, whole grains, and legumes to help regulate blood sugar levels.†
- Healthy Fats: Opt for sources like avocados, nuts, seeds, and olive oil, which can help reduce inflammation and improve insulin sensitivity.†
- Lean Proteins: Include chicken, fish, tofu, or legumes to support muscle mass and metabolic health.†
2. Time Your Supplements Wisely:
The timing of your supplements can influence how well they work. For example, some supplements are best absorbed with food, while others are more effective on an empty stomach. Understanding these nuances can help you optimize their impact.†
- Timing Tips:
- Berberine: Best taken before meals to help manage blood sugar spikes.†
- Magnesium: Often recommended before bedtime to support relaxation and improve sleep quality.†
- Vitamin D and Omega-3s: Fat-soluble, so taking them with a meal containing healthy fats can enhance absorption.†
3. Stay Consistent:
Consistency is key to seeing results from supplements. Skipping doses or taking them irregularly can reduce their effectiveness. Establish a routine that integrates supplements into your daily schedule.†
4. Monitor Your Progress:
Track your symptoms and progress over time to assess how well the supplements are working. Keeping a health journal can help you notice patterns, improvements, or any side effects.†
- What to Track:
- Changes in blood sugar levels if monitored.†
- Improvements in energy, mood, or menstrual cycle regularity.†
- Any adverse effects like digestive discomfort or headaches.†
Regular follow-ups with your healthcare provider can also provide insights into how well your regimen is working and if adjustments are needed.
5. Combine with Regular Physical Activity:
Physical activity is a powerful tool for improving insulin sensitivity and managing PCOS symptoms. Combining exercise with the right supplements can boost your results and help you achieve your health goals faster.†
- Recommended Activities:
- Strength Training: Helps build muscle, which increases insulin sensitivity.†
- Cardio: Activities like walking, cycling, or swimming can help regulate blood sugar levels and support weight management.†
- Stress-Reducing Exercises: Yoga or Pilates can help reduce cortisol levels, which may contribute to insulin resistance.†
6. Manage Stress and Sleep:
Chronic stress and poor sleep can worsen insulin resistance and exacerbate PCOS symptoms. Incorporating stress management techniques and prioritizing good sleep hygiene can amplify the benefits of your supplements.†
7. Hydrate Adequately:
Proper hydration supports metabolic function and can help improve the effectiveness of many supplements. Drinking enough water aids in digestion and absorption of nutrients and helps your body process supplements more efficiently.†
8. Be Patient and Realistic:
Supplements are a supportive tool, not a quick fix. Managing insulin resistance with PCOS takes time, and progress can be gradual. Set realistic expectations and celebrate small wins along the way.†
- Mindset Tips:
- Focus on overall improvements in your health rather than quick changes.†
- Acknowledge that setbacks can happen, and don’t be discouraged if progress feels slow.†
Wrapping Up!
And this marks the end of our post on Insulin Resistance with PCOS. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!
Are you looking for more to read? Check out some of our other blogs!
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- Bringing Balance Back: How Thyroid Supplements Can Help You Feel Your Best
- What Is Ashwagandha Good For And Should You Be Taking It Today (Review)
- Do Hair Loss Supplements Really Work? Exploring the Benefits of Nutrafol®
- Supplement Stacking 101: How to combine different supplements for optimal results
- Exploring the Benefits and Risks of Fatty 15: A Guide to Pentadecanoic Acid
Warnings And Side Effects:
Do not exceed the recommended dose. Exceeding recommended serving may cause serious adverse health effects. Not for use by individuals under the age of 18 years. This product is contraindicated in an individual with a history of hypersensitivity to any of its ingredients. If you are pregnant, consult your health professional before using this product. 5-methyltetrahydrofolate (5-MTHF) supplementation is not recommended concurrent with methotrexate cancer therapy, as it can interfere with methotrexate’s anti-neoplastic activity; however, this folate source has not been shown to interfere with the anti-inflammatory activity of methotrexate. An individual taking methotrexate for psoriasis or rheumatoid arthritis can safely take a folate supplement. Discontinue use or call a physician or qualified health care professional immediately if you experience any adverse symptoms. KEEP OUT OF REACH OF CHILDREN.
Disclaimer:
†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.
