8 SUPPLEMENTS TO SUPPORT PCOS DURING PERIMENOPAUSE AND MENOPAUSE

Treating PCOS (Polycystic Ovary Syndrome) during perimenopause and menopause is rarely discussed online. It involves treating PCOS symptoms that can be magnified by the hormonal shifts triggered by perimenopause and menopause, i.e. acne, facial hair-growth, head hair thinning, and weight-gain. It also involves managing long-term metabolic issues—such as insulin resistance and cardiovascular health—while simultaneously addressing menopausal symptoms like estrogen and progesterone decline, increased DHT (Dihydrotestosterone, an androgen hormone derived from testosterone), hot flashes, brain fog, bone loss, and sleep disturbances. 

Addressing PCOS during this significant life phase involves a comprehensive approach that considers both the hormonal imbalance and metabolic factors associated with PCOS and the estrogen decline of menopause. Lifestyle interventions, such as diet and exercise, are generally considered foundational. Dietary approaches often focus on low-glycemic, high-fiber foods to support metabolic health. Regular physical activity also plays a key role in managing insulin resistance and supporting overall well-being. In addition to lifestyle modifications, certain supplements are sometimes considered to support specific aspects of health in women with PCOS transitioning through menopause:

• Myo-inositol: This compound is often discussed in relation to supporting hormonal balance, insulin sensitivity, and blood sugar regulation, which are ongoing concerns in PCOS. It may also have potential benefits for sleep quality.

• Berberine: Berberine has shown promise in improving insulin sensitivity, which can be particularly beneficial for women with PCOS and those experiencing perimenopause. Its ability to help lower high blood sugar levels can aid in weight management and reduce belly fat, a common concern during this stage of life. Additionally, berberine may positively impact cholesterol and triglyceride levels, contributing to overall cardiovascular health. By addressing these metabolic markers, berberine offers a holistic approach to managing symptoms associated with hormonal changes in women over 40.

• Vitamin D3 + K2: Essential for bone health, which becomes particularly important post-menopause, Vitamin D3 paired with K2 also plays a role in immune function. Combining Vitamin D3 with K2 enhances calcium absorption and utilization in the body, promoting optimal bone health and cardiovascular function, Many women with PCOS have low levels of Vitamin D, and maintaining adequate levels may be related to insulin regulation.

• Magnesium: This mineral is involved in various bodily functions, including sleep, stress response, overall hormone regulation, and insulin balance. Different forms of magnesium are available, with Magnesium Bisglysinate being the form recommended to be best absorbed by the digestion system.

• Omega-3 Fatty Acids: These fatty acids are recognized for their role in addressing chronic inflammation and supporting cardiovascular health, which is a significant consideration as estrogen levels decrease during menopause. DHA and EPA are important omega-3 fatty acids for women dealing with PCOS during perimenopause and menopause because they help reduce inflammation, support hormonal balance, and may alleviate symptoms such as mood swings and hot flashes.

• Calcium: These nutrients are important for maintaining bone density and strength, particularly after menopause when the risk of bone loss increases. Calcium citrate in particular is highly bioavailable and easy to digest in the stomach, making it an ideal choice for women over 40 to support bone health as estrogen levels decline, which can lead to increased bone density loss. It is best taken with Vitamin D to enhance calcium absorption and with Vitamin K2 to help direct calcium to the bones and teeth, preventing arterial calcification.

• Inulin Fiber: Inulin fiber offers several benefits for managing insulin resistance and promoting weight loss, including improved insulin sensitivity, support for weight management through increased feelings of fullness, and enhancement of gut health by fostering beneficial bacteria. It also helps lower blood sugar levels and may reduce LDL cholesterol, contributing to better heart health.

• Pumpkin Seed Oil: A natural oil with anti-inflammatory properties that is rich in zinc and essential fatty acids, which can help regulate hormone levels, by blocking dihydrotestosterone (DHT) and its negative effects on hair follicles and facial skin, thereby potentially reducing acne, hair thinning, and unwanted facial hair growth in individuals with PCOS during perimenopause and menopause. Additionally, the oil's ability to nourish hair follicles can support hair growth and thickness, counteracting the effects of hormonal changes associated with this life stage.

Here are a few more supplements that may also be considered for managing specific symptoms of:

• Hormonal Balance: Certain adaptogens or herbs like Ashwagandha or Black Cohosh are sometimes discussed in the context of supporting overall hormonal balance, managing stress, and helping with falling asleep and sleeping through the night.

• Androgen Management: If symptoms persist related to high androgens, such as chin acne, hair thinning, or unwanted facial hair, certain herbs like Saw Palmetto, Spearmint Tea, or Nettle Root may be considered to help block excess DHT.

• Weight & Metabolism: Alpha Lipoic Acid, Chromium, and L-Carnitine are sometimes mentioned in discussions about supporting metabolism and insulin resistance. 

Important Considerations:

• Medical Supervision: It is essential to consult with a healthcare provider before beginning any new supplement regimen. Supplements can potentially interact with medications such as Metformin or Hormone Replacement Therapy (HRT). A healthcare professional can provide guidance tailored to your individual health needs and existing treatments.

• B12 Monitoring: For individuals taking Metformin for PCOS, regular monitoring of Vitamin B12 levels is recommended, as this medication can sometimes be associated with deficiencies.

• Lifestyle First: Supplements are generally viewed as complementary to a healthy lifestyle. Focusing on a low-glycemic, high-fiber diet and engaging in regular physical activity are considered fundamental strategies for managing PCOS symptoms and metabolic health into menopause. 

-Thriving At 50+🤎

This is for informaitonal purposes only and is not intended to be medical advice. It is essential to consult with a healthcare provider before beginning any new supplement regimen.

*As an affiliate, we may earn a commission from qualifying purchases made through links within this post at no additional cost to you. This allows us to keep this website and our social pages thriving with new daily content! 🫶