Polycystic ovary syndrome (PCOS) is a common cause of ovarian dysfunction in women with anovulation.
The prevalence of vitamin D deficiency in women with PCOS is about 67-85 per cent, with serum concentrations of 25(OH)D <20 ng/ml3.
Low 25(OH)D levels may intensify the symptoms of PCOS, including insulin resistance, ovulatory and menstrual irregularities, lower pregnancy success rate, hirutism, hyper-androgenism, obesity and elevated cardiovascular disease risk factors.
Many observational studies suggest a possible role of vitamin D in an inverse association between vitamin D status and metabolic disturbances in PCOS. It may help women with PCOS, by regulating menstrual cycles and fertility.
In vitamin D-deficient women with PCOS, vitamin-D supplementation can lower the abnormally elevated serum AMH (Anti-Mullerian hormone) levels and increase serum anti-inflammatory soluble receptor. There is some, but limited, evidence for beneficial effects of Vitamin D supplementation on menstrual dysfunction and insulin resistance in women with PCOS.
Vitamin D deficiency may play a role in exacerbating PCOS, and there may be a place for Vitamin D supplementation in the management of this syndrome, but current evidence is limited and additional randomized controlled trials are required to confirm the potential benefits of Vitamin D supplementation in this population.
Foods Rich In Vitamin D
Vitamin D is the only nutrient your body produces when exposed to sunlight.Spending time out in the sun is the best way to get your daily dose of vitamin D.However, sufficient sun exposure is difficult for many people to achieve.
But, the foods that are rich in vitamin D are as follows :
Salmon is a popular fatty fish and a great source of vitamin D. According to the USDA Food Composition Database, one 3.5-ounce (100-gram) serving of salmon contains between 361 and 685 I.U of vitamin D.
Herring and Sardines
Herring is a fish eaten around the world. It can be served raw, canned, smoked or pickled. This small fish is also one of the best sources of vitamin D.
Many people enjoy canned tuna because of its flavor and easy storage methods. Canned tuna packs up to 236 I.U of vitamin D in a 3.5-ounce (100-gram) serving. It is also a good source of niacin and vitamin K.
Cod Liver Oil
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be the key to obtain certain nutrients that are unavailable in other sources. It’s an excellent source of vitamin D — at about 450 I.U per teaspoon. It is also a good source of niacin and vitamin K.
Oysters are delicious, low in calories and full of nutrients.100-gram serving of wild oysters has only 68 calories and contain 320 I.U of vitamin D. It is also a good source of copper and zinc.
Shrimps are very low in fat. However, they still contain a good amount of vitamin D — 152 I.U per serving. They also contain beneficial omega-3 fatty acids, although at lower amounts than many other foods rich in vitamin D.
Whole eggs are another good source, as well as a wonderfully nutritious food. While most of the protein in an egg is found in the white, the fat, vitamins and minerals are found mostly in the yolk.
Mushrooms are the only plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light. However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Though vitamin D2 helps to raise blood levels of vitamin D, it may not be as effective as vitamin D3.
Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish. Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient, like- cow milk, soy milk, yoghurt, orange juice, cereals etc.
This is how you can combat PCOS by eating plenty of these vitamin-D rich foods, a great way to make sure you have enough of this important nutrient.
(Read more about —> The connection between PCOS and Gut Health)