The days are getting shorter, we’re starting to spend less time outdoors and when we do we wrap up with multiple layers. This can only mean one thing, it’s time to take your daily vitamin D supplement. Although taking a daily dose of vitamin D is important for everyone, it’s especially important for those of us with PCOS.
Let's take a look at the role Vitamin D plays in managing PCOS:
Insulin resistance
PCOS is often associated with insulin resistance, a condition in which the body's cells do not respond well to insulin. Vitamin D supplementation has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes (a condition that women with PCOS are at a higher risk of developing).
Menstrual irregularities
Studies have shown that vitamin D may play a role in regulating the menstrual cycle and that adequate vitamin D levels help promote more regular periods. As many with PCOS struggle with irregular periods, this could be beneficial.
Hormone Regulation
Vitamin D is involved in the regulation of sex hormones, including oestrogen and testosterone. Imbalances in these hormones are common in women with PCOS. Vitamin D supplementation may help balance these hormones, potentially reducing some of the symptoms associated with PCOS, such as excessive hair growth and acne.
Inflammation and Immune Function
Vitamin D has anti-inflammatory properties and plays a role in the functioning of the immune system. PCOS is associated with chronic low-grade inflammation, and vitamin D supplementation may help reduce this inflammation and strengthen the immune system.
Mood and Mental Health
Recent studies have shown that those with PCOS are 80% more likely to suffer with depression and other mood disorders than those without PCOS. Vitamin D is believed to play a role in mood regulation, and supplementation may help improve mood and overall mental health.
Improves fertility and pregnancy outcomes
PCOS is one of the most common reasons for female infertility. There is early research to show that supplementing with Vitamin D can help improve fertility and pregnancy outcomes.
It's important to note that vitamin D deficiency is not unique to individuals with PCOS and can affect people of all genders and ages. If you have PCOS, it's essential to have your vitamin D levels checked by a healthcare provider through a blood test. They can determine whether you have a deficiency and recommend an appropriate supplementation regimen if necessary.
The guidelines recommend taking 10 micrograms (or 400IU) per day during autumn and winter. Your health care provider may recommend a higher dose if you have a deficiency. Those who are at an increased risk for developing a vitamin D deficiency (if you are pregnant, breastfeeding, have a darker skin tone, cover up a lot when in the sun or spend very little time outside even in the summer months) should take a supplement all year round.
You can also include natural dietary sources, however, it’s important that there aren’t very many foods that are naturally high in vitamin D, and they may not provide enough to meet your daily requirements. They include fatty fish (e.g., salmon and mackerel), eggs (specifically the yolks), fortified foods such as milk and some cereals.
Remember that Vitamin D is a fat soluble vitamin meaning it requires fat to be present for absorption, therefore take your Vitamin D supplement with a meal.
Here are some Vitamin D supplements that I recommend to my clients:
Barebiology Vitamin D spray
Rhitrition Vitamin D Spray
Boots Vitamin D tablets
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