Where do you start in trying for results? As mentioned
previously, I have been reading two books: “Fertility, Cycles, and Nutrition” (FCN)
by Marilyn M. Shannon and “The Fertility Diet” (FD) by Jorge E. Chavarro and Walter C.
Willett. Both books have good advice and sensible information regarding diet
and nutrition. They are also acutely aware that one cannot do everything so
they suggest finding what you can handle and starting there.
Therefore, my first focus is on vitamins and mineral
supplements. Why…because I am almost out of my current daily vitamins and
figure it is rather easy once you figure it out. It does not require continued
thought and work like determining a diet and proper eating habits.
PCOS – Polycystic Ovary Syndrome has multiple related health
issues encompassing various nutrients. FCN breaks down some of the key vitamins
and minerals to extra supplement from the general recommendations for fertility
in the beginning of the book.
First suggestion is starting with a
multivitamin/multimineral prenatal as it has a larger quantity of many of the
necessary vitamins and minerals. In my shopping Friday night, I took a look at
what was at Target and Kroger but nothing appeared to have a good amount of
many of the general recommendations. Granted when I reviewed the book and its
suggested multivitamin/multiminerals, I realized it had quantities for 4 or
more capsules.
I will not bore you with all the details but just the extra’s
that it recommends for PCOS and other fertility.
B Vitamins especially Folic Acid
-
B-group vitamin: B1 (500 mg), B6 (500 mg), B12
(2000 mcg) or Folic Acid (348 mcg) in conjunction with Metformin
-
Reduce the amino acid homocysteine which is a
risk factor for cardiovascular disease and insulin resistance.
-
Another study actually showed the administration
of B vitamins (unknown dosage) had a more positive effect on pregnancy than
metformin in PCOS women.
-
Side note: This brings me hopes of getting off
metformin. I definitely am not going to currently increase dosage in hopes that
I can counter the need for extra dosages with vitamins and weight loss.
Vitamin D
-
Another vitamin that correlates to insulin
resistance and high body weight.
-
Interesting find is that this vitamin may
currently be set at a very, very low daily value intake.
-
2,000 IU per day has now been accepted as safe
and beneficial.
-
It is also found to possibly have an anti-cancer
effect as well.
-
Of course the natural way to get Vitamin D is
through sun exposure but that in itself brings about a whole list of concerns
and depending on where you live and time of year may be harder to obtain.
-
Side note: Being light skinned as I am with
melanoma running in the family, it is definitely something I need to watch.
-
Itchy Skin: Still not sure the cause but after
spending several hours out in the sun no matter how much sunscreen, I seem to
itching for the next 3 to 4 days. Sometimes, I feel like I am just going to scratch
all the skin off my legs and arms it is so bad. I have tried various lotions,
aloe, etc to no avail. I am going to try a different sunscreen next time to see
if that helps.
Magnesium, Chromium, Vanadium
-
Help increase insulin sensitivity… “natural ‘hearing
aids’”
-
Recommendation: Magnesium (1000 mg), Chromium
(200-400 mcg), Vanadium (30 mg)
-
Helps with overweight insulin resistance
-
****Chromium picolinate effectiveness for those
with diabetes is so strong that you might have to readjust diabetic medicines.
Essential Fatty Acids especially Omega-3 fatty acids
-
Improves sensitivity to insulin (a large
contributor to PCOS individuals gaining weight)
-
Alpha-linolenic acid (omega-3 essential fatty
acid)
-
Best source is Flax Oil (5 to 10 1 g capsules a
day or 1-2 teaspoons per day (5-10 grams))
-
Cod liver oil (1-2 teaspoons daily) – contains omega-3
fatty acids, Vitamin A, and Vitamin D may also be helpful.
-
** Vitamin E also should be supplemented if you
supplement the essential fatty acids. It prevents oxygen damage to the
molecules.
-
For more info, Dr Atkins’ New Diet Revolution,
Chapter 23 has more info. (Going to see about checking it out of the local
library this week.)
Those are the elements from the PCOS chapter of FCN and a
lot to digest. Look for a follow-up discussion on broader minerals and vitamins
from the FD and also more info from Dr Atkins books once reviewed.
Does anyone have a prenatal vitamin/mineral supplement that
they suggest?
Do you know of a good place to go find vitamin/mineral supplements?
Do you have any experience, knowledge, or suggestions of
your own?
3 comments:
(Kerri sent me): Very interesting...I thought my Vitamin D deficiency (which showed up after having Dominic while living in NC) had to do with my lack of being in Sunny South FL...hmmm...I guess PCOS is the culprit, again! I take 4000 IU per day! (the maximum or I'm super tired the next day). Magnesium is fantastic as you stated...also Milk Thistle is great as well to help with blood sugar dropping too fast...I've continued taking prenatals because they contain the best combination of multis plus folic acid...I use Nature's Pride. I'm not using Metformin right now only because I was taken off 3 years ago due to my being pregnant and then my MD didn't want to put me back on and instead suggest I shed some weight...well...
Hi there! I have been plagued by PCOS for the last 30 years of my life (became symptomatic at age 10 . . . even before the disorder was called PCOS). I have done all of the supplements, I have been on Metformin . . . I have been diagnosed with full-blown type 2 diabetes (that will always be the outcome of untreated PCOS) . . . and I was completely unfertile for over 15 years. The single best thing that helped me was eliminating processed food from my diet. Processed carbs are the devil when you are fighting PCOS . . . I just eat meat, fish, eggs, fruits, and veggies now. And I cook it all myself. I have dropped 105 pounds and I have a 2yo daughter . . . and my diabetes has been "un"diagnosed. Good luck to you!
Raising & Teaching Little Saints...Thanks for the feedback. Definitely will look into the Vitamin D as I am always seeming to be tired. I thought it was due to previous jobs forcing bad sleeping habits, but it does not seem to be improving. I will have to see if the Vitamin D makes a difference. I hear you about shedding weight. I had done that and then gained it all back and now the metformin is not working again. I really don't want to up the dosage and would love to totally get off of it, which is my hope with finding the right vitamin/mineral regimen.
Aislynnsmom.....Thanks! I have been really symptomatic for about 12 years and who knows when it really started. I too was not fully diagnosed until a couple years ago, when the doctor actually checked my insulin levels at fasting compared to my glucose, which thus far has never been high. Processed foods are rough on our bodies, and I have been trying to slowly eliminate many of those.
What types of fish do you eat? I know salmon is one of the best but I just cant handle that much salmon. I tried tonight and had to force it down.
Congrats on the weight loss and the little one! Losing weight and keeping it off is not easy.
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