Explore the link between PCOS and nutrition with a focus on common deficiencies, the role of gut health, and what to include in your PCOS diet.

Key takeaways

• PCOS is often associated with several nutritional deficiencies, including zinc, vitamin D, and magnesium.
• Nutritionally balanced cells and gut health play a crucial role in managing PCOS symptoms.
• A well-designed PCOS treatment diet can enhance insulin sensitivity and overall cell health.
• Continued advancements in research are crucial in providing the best evidence-based dietary solutions for PCOS management.

Polycystic ovary syndrome (PCOS) is a hormonal condition typically defined by elevated levels of androgens (male hormones) within a woman's body.

Symptoms may range from irregular periods, weight gain, difficulty with weight loss, acne, excess body hair, hair loss, sleep problems and mood swings.

One significant contributing factor to PCOS is insulin resistance, a condition that disrupts the body's natural ability to utilise glucose effectively. This means many women with PCOS have fluctuating blood glucose levels.

Therefore, an important goal of PCOS treatment is increasing insulin sensitivity within the muscles, liver, and cells to stimulate a more active metabolism and enhance overall cell health. This may then in turn help to improve PCOS symptoms and quality of life.

The role of nutrition in PCOS management

Crucial to enhancing insulin sensitivity and managing PCOS symptoms is ensuring that cells are nutritionally replete. This essentially means that your body is receiving all the nutrients it requires for optimal function.

Contrary to popular belief, nutritional status isn't always visible. In many developed nations, individuals can be overweight yet undernourished. A diet rich in processed foods and lacking sufficient amounts of vegetables, fruits, nuts, seeds, berries, and lean meats often leads to one or multiple nutritional deficiencies.

Health conditions related to PCOS, such as type 2 diabetes, tend to increase the risk of nutritional deficiencies. A diet high in sugar, processed foods, salt, and trans fats puts additional strain on the body to process these substances. As a result, the body not only suffers from insufficient nutrients but also requires more to manage the increased demands, creating a perpetuating cycle.

Common nutritional deficiencies in PCOS

In PCOS, deficiency in various vitamins and minerals is quite common. If you're worried, it is essential to consult a medical professional to find out your current situation. It is also highly beneficial to see an accredited practising dietitian to get specific guidance on how to optimise your diet for your PCOS. They may provide you with a meal plan or strategies to boost important nutrients in your meals.

Zinc and PCOS

Zinc deficiency is particularly common among women with PCOS, with studies indicating that up to 75% of women of childbearing age may be deficient in this crucial nutrient.

This deficiency may be connected to the insulin resistance that characterises PCOS, as zinc plays an essential role in glucose regulation and insulin synthesis within the pancreas.  A zinc deficiency can exacerbate PCOS symptoms, making it an important element to consider in a comprehensive PCOS treatment diet.

Foods rich in zinc include:

• Red meat
• Chicken
• Seafood like oysters
• Sunflower seeds
• Fortified cereals

Vitamin D deficiency and PCOS

Despite Australia's abundant sunshine, Vitamin D deficiency is surprisingly common, often due to long working hours and limited sun exposure. As a fat-soluble antioxidant, the body uses more Vitamin D when its antioxidant requirements increase.

Vitamin D also plays a pivotal role in enhancing insulin sensitivity, with research indicating that Vitamin D supplementation can boost insulin sensitivity by up to 54%.

Foods high in vitamin D include:

• Cod liver oil
• Fish such as salmon, tuna and sardines
• Fortified milks and juices
• Beef liver
• Egg yolk

Magnesium deficiency and PCOS

Magnesium is an essential nutrient for all individuals, but it holds particular significance for women with PCOS. This importance stems from its involvement in more than 300 enzyme reactions in the body. This includes the regulation of glucose utilisation and insulin signalling. These functions are crucial in managing PCOS as they help combat insulin resistance.

Some studies suggest that a high magnesium intake may be associated with a reduced risk of insulin resistance and could therefore potentially decrease the risk of PCOS. The mineral also aids in reducing inflammation and mitigating stress - two common issues in PCOS. Despite being plentiful in many foods, an unhealthy diet can quickly deplete the body's levels of magnesium.

Foods high in magnesium include:

• Nuts and seeds such as pumpkin seeds, sunflower seeds, almonds and cashews
• Spinach
• Soy milk
• Black beans
• Potato
• Oats

If you'd like to explore other avenues alongside your nutrition, talk to your doctor or dietitian about magnesium supplementation.

The significance of gut health in PCOS

Maintaining a healthy gut is paramount in managing systemic inflammation, insulin signalling, and glucose regulation. It also influences appetite and food choices, amongst other essential health markers. Recent research suggests a link between probiotic supplementation, improved gut biome diversity, and enhanced insulin sensitivity.

A diverse range of nutrients, phytochemicals, herbs, vitamins, and minerals can support glucose balance, insulin levels, gut health, and help lower inflammation while boosting metabolism.

One practical way to manage PCOS and vitamin deficiency long-term is through a targeted PCOS diet plan and consultation with a dietitian or nutritionist.

The Vively app can provide additional valuable assistance in improving your nutrition and glucose management. This revolutionary tool offers support and insights for people with PCOS looking to improve their blood sugar levels, assisting in the planning and execution of a tailored PCOS nutrition strategy. Speak with your doctor to determine if it is right for you.