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If you have polycystic ovary syndrome, you’re more likely to have a vitamin D deficiency.
Vitamin D has tons of benefits in the body, and as it turns out, there may be a link between PCOS and a deficiency in vitamin D. A cross-sectional study published in PLoS ONE journal found that women with PCOS are more likely to have lower vitamin D levels than healthy controls.
Unfortunately, this vitamin deficiency can aggravate common - and distressing - PCOS symptoms like irregular periods, facial hair, and weight gain.
But don't worry - you can take charge of your health and address this deficiency.
Below, we'll investigate the connection between PCOS and vitamin D, and give you practical tips for supplementing.
5 benefits of vitamin D for PCOS
Getting enough Vitamin D supports better bone health, hormone balance, reproductive health, and mood regulation.
As per this Pennington Biomedical Research Center presentation, vitamin D can protect against certain cancers, high blood pressure, and cardiovascular disease. Plus, research shows getting enough vitamin D provides beneficial effects against oxidative stress.
Along with taking a daily supplement, consuming vitamin D-rich foods is another way to up your intake. But here’s the thing, according to the National Institute of Health’s vitamin D fact sheet, it's not that easy to get vitamin D from food:
“Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets.”
When it comes to PCOS specifically, Vitamin D has been shown to be incredibly beneficial. It’s been proven to help restore ovulation, regulate menstrual cycles, reduce fasting insulin levels, and lower testosterone levels.
Moreover, because polycystic ovary syndrome is associated with a vitamin D deficiency, it’s even more important to make sure you’re getting adequate amounts of this vitamin.
That being said, vitamin D isn’t a cure for PCOS. The reality is polycystic ovary syndrome is a condition that will require lifelong management. Research shows women with PCOS have higher levels of androgens and insulin resistance even after menopause.
However, it's not all bad news. There are several treatment options that can manage PCOS symptoms - these include diet, exercise, medication, and supplements. I know this to be true.
By making changes to my diet, exercising regularly, and taking the right vitamins, I've been able to reverse most of my symptoms. My periods are now regular, my skin is clear, and the most important thing - my mental health has improved dramatically. Of course, I finally decided to prioritise my emotional well-being. That included regular therapy sessions, yoga, and meditation.
Look, I'll be real with you: I don't always stick to all the self-care routines I'd like to. But, I've learned to recognise when I need help and I'm not afraid to reach out for it.
One vitamin that has been a staple for me in the last couple of years is vitamin D. Decades of research back up vitamin D's multiple benefits for PCOS, and I'll get into some of them below.
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1. Promotes ovulation
Vitamin D plays an important role in reproductive health. Not getting enough vitamin D has been tied to ovarian dysfunction and ovarian cancer.
Researchers also believe a vitamin D deficiency may be linked with ovulatory dysfunction in women with PCOS.
A systematic review of the research published in the Journal of Reproductive Immunology found:
“The examined literature highlighted an association between PCOS and vitamin D deficiency, with hormonal imbalances observed. An accumulation of pro-inflammatory AGEs was linked to disrupted follicular development culminating in diminished rates of ovulation.”
Conversely, vitamin D supplementation may improve ovulatory function in women with PCOS, according to the 2022 Nutrients journal.
Additionally, a study of 300 women published in the 2019 Evidence Based Women's Health Journal investigated the effect of Vitamin D on ovulation in women with PCOS. They found women with PCOS who supplemented with vitamin D had higher ovulation rates.
2. Regulates menstrual cycles
Taking vitamin D supplements may regulate your periods. When you have PCOS, your periods can be super unpredictable. Honestly, I didn't even realise I was pregnant with my son at first because my periods were so erratic back then.
One review of the research published in Complementary Therapies in Clinical Practice looked at the outcomes of randomized controlled trials. The authors found:
“Evidence from available RCTs suggests vitamin D supplementation may be beneficial for follicular development and menstrual cycle regulation in patients with PCOS. Additional high-quality RCTs are required to confirm the effectiveness of vitamin D on PCOS.”
While I supplement with vitamin D and have managed to regulate my periods, I also made a ton of lifestyle changes. I cleaned up my diet and started exercising regularly for the first time...ever. The results were amazing.
When I was pregnant with my third child, I knew right away my period was late. I could pinpoint the exact date I conceived my baby girl, precisely because my periods were regular. Bottom line: I can't credit my regular periods to vitamin D.
3. Reduces insulin resistance
Research has established a link between vitamin D and insulin sensitivity.
PCOS is associated with insulin resistance, where your body doesn't respond properly to insulin. In fact, insulin resistance is thought to be the underlying cause of many PCOS symptoms, including weight gain and irregular periods.
A review article published in the Journal of Physiology and Pharmacology 2021 shows a vitamin D deficiency is linked with insulin resistance. Additionally, animal studies have found vitamin D may improve insulin sensitivity:
“Thus, VD3 supplementation might be helpful in the reduction of insulin resistance and metabolic syndrome in PCOS…A number of randomized, controlled clinical trials have demonstrated a therapeutic effect of VD3 on insulin resistance and lipid profiles in PCOS women.”
My tests have shown normal insulin levels are normal, but again I try to stick to an insulin resistance diet while taking daily supplements. And this approach has worked pretty well for me.
I also try to listen to my body. Whenever I deviate from my regular eating style and cheat with fast foods, I feel tired and my skin breaks out.
4. Lowers excess hair
Studies show vitamin D can play a role in reducing testosterone levels and excess body hair.
You probably know this: women with PCOS can have higher levels of testosterone and this can cause excess body and facial hair growth. This condition is called hirsutism. Elevated levels of male hormones can also cause other PCOS symptoms such as acne, menstrual irregularities, and infertility.
According to the Journal of Ovarian Research:
“Our results provided evidence that vitamin D and probiotic co-supplementation for 12 weeks in women with PCOS significantly improved hirsutism and total testosterone concentrations.”
Another study published in the Journal of Obstetrics and Gynecology Research found that vitamin D decreased androgen levels among vitamin D-deficient women with PCOS.
5. Boosts mental health
A lot of evidence shows that vitamin D has tons of positive effects on your mood and overall brain health.
Research suggests depression is strongly tied to a vitamin D deficiency. In one review, a team of researchers from Italy and the United States of America, report that vitamin D may help regulate neurotransmitters, which are chemicals in the brain that transmit signals between nerve cells.
Another analysis published in the CNS Drugs journal found vitamin D supplementation can relieve symptoms of depression and anxiety.
According to this randomized clinical trial, vitamin D improved mental health among women with PCOS.
One review of the literature shows that vitamin D is essential for brain health, and can protect against Alzheimer’s and dementia.
I’ve supplemented with vitamin D for a couple of years now and I feel like it has improved my overall mood.
Additionally, I’ve used other hormone balance supplements, including magnesium and licorice root.
Vitamin D and polycystic ovary syndrome: Frequently asked questions
Below, you'll find answers to the most common questions about vitamin D and polycystic ovary syndrome.
Is vitamin D good for PCOS?
Studies have shown that women with PCOS may have lower levels of vitamin D.
A meta-analysis found that serum levels of vitamin D were lower in women with PCOS than in those without.
There’s also evidence to suggest that vitamin D supplementation may improve insulin resistance, a common issue for women with PCOS, according to the International Journal of Endocrinology.
Other research suggests vitamin D supplementation can boost fertility and mental health in PCOS patients.
Is vitamin D deficiency common in PCOS?
Evidence suggests women with PCOS may be at higher risk of vitamin D deficiency, according to the Reproductive Sciences journal.
Other research estimates that up to 85% of women with PCOS are lacking vitamin D.
Vitamin D deficient PCOS women tended to have a higher degree of insulin resistance and elevated male hormones, according to research.
Other factors such as diet, sunlight exposure, and lifestyle may also contribute to vitamin D deficiency
How much vitamin D is needed for PCOS?
The amount of vitamin D you need for PCOS could be different depending on your age, weight, and other factors.
Per experts from Georgia State University:
"There is no standard dosage specifically for PCOS. However, research suggests women with PCOS consume 400 IU of vitamin D supplementation and 1000 mg of calcium daily for three months to improve fertility, lower the risk of diabetes, and alleviate the risk of other symptoms associated with PCOS."
A good rule of thumb is to have bloodwork done to measure your vitamin D levels before you start taking any supplements.
Does vitamin D increase testosterone PCOS?
There is some evidence to suggest that vitamin D may have a positive effect on total testosterone levels if you have PCOS.
PCOS causes hormone imbalance, and one of those imbalances is high levels of androgens, including testosterone.
Several studies have investigated the relationship between vitamin D and testosterone levels in women with PCOS. For instance, a 2020 study published in the Frontiers in Endocrinology found low levels of vitamin D were associated with increased testosterone levels. However, study authors note that evidence is mixed: some research shows vitamin D can lower testosterone, while studies found vitamin D had no effect on testosterone.
Another study, published in the Egyptian Journal of Hospital Medicine, found vitamin supplementation could decrease androgens and hirsutism in PCOS patients.
Supplement with vitamin D to manage your PCOS symptoms
If you have PCOS like me, vitamin D supplementation might help manage your symptoms.
I know PCOS can be a real pain to deal with, but studies have shown that vitamin D can help ease the worst of it. Not only that, but vitamin D can guard against several other serious illnesses. So, adding a vitamin D supplement and eating vitamin D-rich foods could boost your overall health.
Of course, it's always a good idea to reach out to your doctor before starting any new supplements. Explain your concerns, ask for which tests they recommend, and work together to find a treatment plan that's best for you.
Featured image credit: Photo by Andres Siimon on Unsplash
