Vitamin D For PCOS

Vitamin D is a group of fat-soluble secosteroid. Responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. There are 2 types of D vitamin. One is vitamin D₂ and the other is vitamin D₃, and in humans, they are the most important compounds in this group. Vitamin D₃ is also known as Cholecalciferol, and vitamin D₂ is also referred to as calciferol. 

Also known as the sunshine vitamin, its deficiency is mainly caused by lifestyle disorders, and environment. For example reduced outdoor activities or air pollution. To conclude these 2 factors reduce exposure to sunlight, which is required for ultraviolet-B (UVB) induced vitamin D production in the skin. Also this deficiency is either treated with vitamin D2 or vitamin D3.

On the one hand an estimated 1 billion people worldwide have this vitamin deficiency, and on the other hand this deficiency in women with PCOS is about 67-85 percent as per a study. Low level causes larger ovarian cysts, which is not good in case of PCOS. In other words this vitamin is a crucial component needed to conceive.

A daily vitamin D intake of 1,500 to 2,000 IU to maintain blood levels consistently above the optimal value of 30 ng/mL is suggested for women suffering with PCOS. Vitamin D plays a physiologic role in reproduction including ovarian follicular development, and luteinization via altering anti-müllerian hormone (AMH) signaling. 

Signs, and symptoms of this vitamin deficiency are fatigue, bone pain, muscle weakness, muscle aches, or muscle cramps, mood changes (like depression), overweight or obese, and hair loss. 

Diet Rich In Vitamin-D For PCOS:

Not commonly found in the foods we eat daily or on a regular basis. We must rely on adequate sunshine or supplementation. Supplementing with vitamin D improves insulin resistance, lower inflammation, and helps to normalize menstrual cycle. Women with PCOS are more likely to have vitamin D deficiency. 

In just three to four months, this deficiency can be corrected by dietary supplements. 

Though the best way to get vitamin D is from sunlight/ sunshine, there are few foods rich in vitamin D, and are listed below. It is possible to reach the RDA (Recommended Dietary Allowances) by eating the below listed foods that contain high levels of this vitamin, and work well to cure the deficiency. 

*IU- International Unit

What Weaken Your Vitamin D Level? 

There are many activities, and things that need to be avoided when women with PCOS are suffering from this deficiency. Below are the few mentioned causes that weaken this vitamin level.

1. Use of sunscreens. Sunscreen prevents sunburn by blocking UVB light. So basically sunscreen uses lower vitamin D levels.
2. Being overweight (or obese). Obese may put you at risk for a D vitamin deficiency. 
3. Limited exposure to the sun. As mentioned above, this vitamin is also known as sunshine vitamin, less exposure reduces the skin’s ability to make vitamin D. Even if you do have some exposure to the sun, the total amount of vitamin D you can produce is affected by the season, and time of day.
4. Following a vegan diet. Most natural sources of this vitamin are fish, egg yolks, and milk. One can have low levels of this vitamin when these foods are not eaten.

Plant Sources Of Vitamin D:

The popular conception is that vitamin D is synthesized only in the body, however some vegetables, and crops led to the identification of vitamin D2 in some foods like cottonseed, wheat, and lettuce. 

Contamination of plants with fungi which has a high concentration of ergosterol led to the discovery of “plants contaminated with fungi” as a veritable source of vitamin D2. 

Provitamin D3, and vitamin D2 have been identified in leaves of plants like the genus Solanaceae, and in S. lycopersicum, S. glaucophyllum, and C. annuum. Further there are a lot of herbal preparations done from these plants for the management of diseases caused by this vitamin deficiency. 

Essential Oil To Boost Vitamin D: 

One of the crucial components for your immune system. Including essential oils in your routine improves your skin health, and thus, your skin’s ability to convert sunlight into healthy vitamin D concentrations. Few of the essential oils rich in this vitamin are listed below.

• Lavender
• Eucalyptus
• Geranium
• Tea Tree
• Lemon
• Frankincense
• Pomegranate and
• Myrrh

Takeaway: 

The best way to get this vitamin is from sunlight/ sunshine. In fact it is a hormone rather than a vitamin. Furthermore it helps your body absorb calcium. Mostly produced in the skin in response to sunlight, and is also absorbed from dietary supplements/ foods.

Its supplementation can lower the abnormally elevated serum (AMH) levels. In addition women with PCOS could result in the beneficial effects on menstrual regularity, and ovulation. Equally important it improves insulin resistance, and lower inflammation. In the final analysis lower vitamin D levels are significantly associated with worsening insulin resistance in PCOS.

Disclaimer: 

Firstly for those who suffer from PCOS, it is vital to stay calm. However, it is better to seek an expert’s advice or consult a doctor before beginning any diet or taking any herb or spices. Additionally if you think you may have a medical emergency, call your doctor immediately. We strongly recommend that you consult with your doctor before beginning to take vitamin D supplements.