One aspect that is absolute key in managing PCOS symptoms and nurturing our fertility, is addressing nutrient gaps. We all have different diets, lifestyles and preferences and so our nutrient gaps are very individual.
However, today I want to dig into the most common nutrient deficiencies with PCOS - what they are, why they happen, how to spot them and - most importantly - what foods to eat on a regular basis to rectify them.
Vitamin D
The sunshine vitamin! Sadly, when we suffer with PCOS, we're at a higher risk for low vitamin D. And let's be honest, living in the UK isn't particularly helpful (anyone else thinking about turning on the heaters again?).
Vitamin D is important for bone health, immune function, and the regulation of insulin, which is key in PCOS. It also plays a role in mood regulation and overall metabolic health. However, insulin resistance and excess weight, both common factors in PCOS, have been linked to lower vitamin D levels.
Symptoms of deficiency include fatigue, bone pain, muscle weakness, and mood changes. Ensuring adequate levels of vitamin D almost always requires supplementation and it's important to get the dosage of that supplementation personalised to your needs to ensure you get an adequate supply without running the risk of toxicity. Foods that are rich in vitamin D include fatty fish (think salmon, mackerel. anchovies, sardines, herring), fortified dairy products and eggs.
Iron
Iron is essential for the production of haemoglobin, which carries oxygen in the blood. It also supports energy production and cognitive function. However, prolonged and heavy periods, which are incredibly common with PCOS, may lead to deficiency through excessive blood loss. On top of that, chronic inflammation and insulin resistance can affect iron metabolism.
Signs of iron deficiency include fatigue, weakness, pale skin, shortness of breath and dizziness. To ensure adequate iron levels, try to include iron rich foods in your diet. Animal based foods such as red meat, poultry or fish/seafood allow for higher absorption. If you don't eat meat, try to include plenty of lentils, legumes, nuts and seeds.
Magnesium
Did you know that magnesium is required for around 300 biochemical processes in the human body? Mind blowing right?? In the context of PCOS and fertility, magnesium helps to lower inflammation throughout the body, helps to improve insulin resistance, and helps to soothe nervous system (anyone else feel pretty frazzled sometimes with PCOS?).
Whilst certain foods used to be a good source of magnesium, farming methods and food processing have contributed to a depletion of magnesium in the soil, meaning that it's much harder for us to get magnesium through diet alone. On top of that, stress (either mental or physical) as well as certain medications have been linked to depleted magnesium levels.
Common signs of magnesium deficiency include muscle cramps, anxiety, irritability, fatigue, weakness and irregular heartbeats. If you're considering supplementation, I recommend speaking to a nutrition practitioner who can advise on the best formulation for your individual needs.
B12
B12 is crucial for nerve function, red blood cell production, and DNA synthesis as well as being important for brain health and energy production.
Meat, egg and dairy eaters tend to get sufficient levels of B12 in their diet, however if you follow a mostly (or completely) plant based diet, you may find that your levels are below where we'd want to see them, particularly in the context of fertility. Plus, if you are on Metformin, you are also at an increased risk of B12 deficiency.
Signs of B12 deficiency include anemia, fatigue and weakness, If you follow a vegetarian or vegan diet, you may find that deficiency will not manifest for a number of years as stocks within the body slowly run out.
Zinc
Zinc supports immune function, wound healing, DNA synthesis, and cell division. In the context of PCOS and fertility, it is also a key player when it comes to hormone balance and overall reproductive health as well as thyroid function which is often impaired in women with PCOS.
Zinc also plays a key role in insulin sensitivity and, whilst the mechanism is still not fully understood, research indicates that women with PCOS and insulin resistance have lower levels of zinc.
Signs of zinc deficiency include hair loss, acne, poor wound healing and weakened immune function. So if you find that you are often under the weather, or struggling to recover from illness or infection, it may be time to take a closer look at your zinc levels.
Foods rich in zinc include meat, shellfish, legumes, nuts, seeds and whole grains.
Omega 3
Omega 3 is so important for our overall health. However, chronic inflammation in women with PCOS has been shown to deplete levels of omega 3 fatty acids with the potential to result in deficiency. And, with omega 3 playing a key role in lowering inflammation and supporting hormone balance, we want to make sure that our stores of this important nutrient are always well stocked.
Signs of omega 3 deficiency include increased inflammation, hormone imbalance, poor cardiovascular health and mood disorders.
Foods rich in omega 3 fatty acids include fatty fish (salmon, mackerel, sardines, herring, anchovies), nuts, seeds, eggs, avocado and olive oil.
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