Episode #144: The Power of Nutritional Supplements in Managing PCOS

Welcome back to the PCOS Repair Podcast, where today we’re diving into a research review of an article titled The Effects of Nutritional Supplementation on Oxidative Stress and Hormonal and Lipid Profiles in a PCOS-Affected Female. This is a fascinating article for several reasons, but the main focus is on how supplementation—and even natural sources of key nutrients like vitamin D and omega-3s—can impact oxidative stress in PCOS. So, we’ll cover those nutrients and how they can be obtained through food as well.

Let’s start with oxidative stress. You may or may not have heard of it, but it’s the reason people recommend antioxidants. Oxidative stress refers to the harmful effects of things like environmental toxins—not just the stress you feel mentally, but the kind that damages your cells. It can accelerate cell aging, cause cellular damage, and increase the risk of disease. In other words, it speeds up the body’s aging process.

This article explores how specific, well-chosen supplements—or nutrient-dense foods rich in vitamins, minerals, probiotics, and antioxidants—can help reduce oxidative stress and improve PCOS symptoms. So if you’ve ever wondered whether supplements like vitamin D, omega-3 fatty acids, or selenium can really make a difference, this episode is for you.

Here’s what we’re covering:

• What oxidative stress is and why it matters for PCOS
• Biomarkers that indicate oxidative stress
• Which supplements are the most effective
• The connection between inflammation, oxidative stress, and insulin resistance
• And how some supplements may even influence gene expression in PCOS

By the end of this episode, you’ll have a clearer picture of how nutrition can be used as a tool to reduce oxidative stress and support your PCOS journey from a different angle. So let’s get started!

What is Oxidative Stress?

Oxidative stress happens when your body has more free radicals than antioxidants to neutralize them. Free radicals are unstable molecules that can damage your cells, proteins, and even DNA. While some oxidative stress is normal, too much can cause chronic inflammation, increase insulin resistance, and throw off your hormones—all of which are key concerns for women with PCOS.

For women with PCOS, oxidative stress worsens existing insulin resistance and can increase androgens, contributing to symptoms like acne, hair loss, and fertility issues. It also plays a role in chronic inflammation, which adds to metabolic complications, cardiovascular risks, and difficulty with conception. Oxidative stress can even affect egg quality and ovulation.

How is Oxidative Stress Measured?

In the study, researchers looked at the following biomarkers to assess oxidative stress:

• MDA (Malondialdehyde): A byproduct of oxidative damage to fat, often elevated in women with PCOS.
• TAC (Total Antioxidant Capacity): Measures the body’s overall ability to fight oxidative stress. Lower levels are seen in PCOS.
• GSH (Glutathione): A powerful antioxidant. Women with PCOS often have low levels of it.
• NO (Nitric Oxide): Plays a role in blood flow and insulin sensitivity, and is often imbalanced in PCOS.

Nutritional Supplementation & Oxidative Stress

Research shows that certain vitamins, minerals, and antioxidants can help bring the body back into balance. The most studied ones include:

1. Vitamin D

Vitamin D is commonly low in women with PCOS and is linked to higher insulin resistance, inflammation, and hormone imbalances. Supplementation improves insulin sensitivity and lowers inflammation. Studies suggest that a consistent, low daily dose (under 1,000 IU) is more effective than high doses taken occasionally.

If your vitamin D levels test fine in the summer but you’re low on sun exposure during the winter, it might be worth testing in the off-season to get a better idea of your year-round levels.

2. Omega-3 Fatty Acids

Found in salmon, flaxseeds, and walnuts, omega-3s are known for their anti-inflammatory benefits. Supplementing with omega-3s has been shown to lower testosterone, improve insulin sensitivity, and reduce inflammation. They’re even more effective when paired with vitamin D.

3. Selenium

Selenium supports thyroid function, insulin sensitivity, and inflammation regulation—all of which are vital in PCOS. Studies recommend around 200 mcg/day, but it’s important not to exceed this, as too much can worsen insulin resistance. Testing your selenium levels can help determine the right dose.

4. Probiotics

The gut microbiome has a huge impact on inflammation, insulin sensitivity, and hormone regulation. Probiotic strains like Lactobacillus and Bifidobacterium have been shown to reduce oxidative stress and inflammation. When paired with selenium, the benefits are amplified.

5. Melatonin

Although melatonin is known for regulating sleep, it also acts as a strong antioxidant. Supplementing with melatonin has been shown to lower testosterone, improve fertility markers, and reduce inflammation. While it’s not often recommended long-term, it’s worth discussing with your provider—especially if you struggle with sleep.

Oxidative Stress, Inflammation & Insulin Resistance

Oxidative stress and chronic low-grade inflammation go hand in hand. Women with PCOS often show elevated levels of inflammation markers like:

• CRP (C-reactive protein): Indicates general inflammation
• IL-6 (Interleukin-6) and TNF-a (Tumor Necrosis Factor Alpha): Both worsen insulin resistance and interfere with ovulation

These labs aren’t always specific, but if you’re someone who loves tracking data, they can be interesting to monitor alongside symptoms and supplement changes.

Supplements & Gene Expression

This article also explored how supplements can influence gene expression in women with PCOS:

• Omega-3s support IGF-1, which helps with egg development and follicle maturation
• Selenium influences genes like PPAR-y and GLUT1, both of which impact insulin sensitivity
• Melatonin reduces pro-inflammatory gene expression

This is an exciting area of research, showing us how lifestyle and nutrition can influence genetic expression in PCOS.

Final Thoughts

Oxidative stress is a key player in the hormonal, metabolic, and fertility challenges of PCOS. Fortunately, nutritional supplements—especially vitamin D, omega-3s, selenium, probiotics, and melatonin—can help reduce that oxidative damage.

Just remember, not all supplements are created equal. Choose high-quality, third-party tested brands whenever possible. If you want help selecting reliable supplements, I have a free PCOS Supplement Guide you can download at PCOSsupplements.com, or you can find the link in the show notes below. You can also message me over on Instagram @nourishtohealthy, and I’d be happy to send it your way.

Managing oxidative stress can improve fertility, energy, hormone balance, and your overall PCOS journey. I hope you found this research spotlight helpful, and I’ll see you in the next episode.

Until next time, bye for now.