Some women want to go on metformin and that is okay! Other women do not want to go on metformin and that is just as OKAY!
"Why supplement and not treat?"
While metformin improves insulin sensitivity, it is not approved as a first line drug for PCOS.
Research has shown that supplements can improve insulin sensitivity, reduce insulin resistance and improve ovulation, perfect for Insulin Resistant PCOS.
Remember, if you improve your insulin sensitivity, you’re likely going to reduce other symptoms of “hyperandrogenism” (too much testosterone), sugar cravings, weight gain and ovulation.
"What supplements improve insulin sensitivity?"
Inositol (myo-inositol)
The most bioavailable isotype is called myo-inositol which is a “second messenger” of insulin. This supplement is great to increase insulin sensitivity.
Research studies have confirmed that 2-4 grams per day of myo-inositol can improve insulin sensitivity and increase fertility in women with PCOS.
A randomized trial has also shown that PCOS women supplementing on 4 grams of myo-inositol for 14 weeks lost weight, those in the placebo group gained weight. Additional benefits of myo-inositol: helps with anxiety, lowers testosterone and triglyceride levels.
This supplement is available using this link: Inositol (myo-Inositol) Vegetarian Capsules | OCD | Cholesterol Metabolism (justvitamins.co.uk)
SCIENCE ALERT!
If you have learnt about Insulin Resistant PCOS, you should know that insulin resistance causes “hyperinsulinemia” (too much insulin). This insulin acts on ovarian follicles in early folliculogenesis to disrupt ovulation.
In PCOS, insulin action on ovarian follicles increases the activity of the enzyme “epimerase”. This converts myo-inositol to d-chiro-inositol, therefore reducing myo-inositol in these follicles. Research has shown that low myo-inositol (“myo-deficiency”) reduces follicle sensitivity to follicle-stimulating hormone (FSH), essential for folliculogenesis and ovulation.
To remind yourself of the process to ovulation and what follicles are, click the link below.
Supplementing on myo-inositol improves the myo-inositol to d-chiro inositol ratio essential for restoring ovulation in PCOS women. The optimum ratio for myo-inositol and d-chiro inositol is 40:1. Here is an image that may help your understanding.
Vitamin D
Scientific clinical trials have presented that decreased calcium levels in PCOS women, not magnesium, are related to insulin resistance.
Vitamin D is crucial for the absorption and utilisation of calcium; therefore, its supplementation is important to increase insulin sensitivity.
It is recommended that women with Insulin Resistant PCOS take a high-strength vitamin D3 at 400-1000iu.
Vitamin D tablets can be bought from a variety of stores. This includes: Vitabiotics, Just Vitamins, Holland & Barrett, Boots, Tesco's & Sainsbury's. I take these vitamins daily!
Berberine
Berberine has been found to lower blood glucose and increase insulin sensitivity to successfully treat Insulin Resistant PCOS.
It is recommended that women with Insulin Resistant PCOS take 400mg/kg of berberine treatment.
This supplement is available using this link: Berberine HCL with Black Pepper Extract - Focus Supplements
SCIENCE ALERT!
Research has shown that 400mg/kg of berberine treatment activates a signalling pathway in cells called the “PI3K/Akt signalling pathway” and suppresses the “MAPK signalling pathway”. This increases a glucose channel protein expression, called “GLUT4”, which is translocated into the cell membrane to increase glucose transportation into cells. This increases insulin sensitivity.
N-Acetyl-Cysteine (NAC)
NAC (amino acid L-cysteine) is a potent antioxidant "glutathione" molecule. Research has shown that this supplement causes an increased insulin sensitivity and ovulatory responses.
It is recommended that women with Insulin Resistant PCOS take 600mg tablets.
This supplement is available using this link: H&B N-Acetyl Cysteine Capsules | Holland & Barrett (hollandandbarrett.com)
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