Polyphenols and PCOS: A Natural Approach to Wellness
Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, disrupting hormonal balance, fertility, and overall well-being. While medical interventions play a crucial role, exploring natural remedies can complement conventional treatments. Enter polyphenols—the colourful compounds found in plants that may hold promise for managing PCOS symptoms as they are said to have beneficial properties such as protecting the body against disease, inflammation and cancer. This blog post will explore what polyphenols are and if they have a role to play in managing or treating PCOS symptoms? Let’s dive in….
What Are Polyphenols?
Polyphenols are a diverse group of compounds found naturally in plants, which are said to be like nature's superheroes. They can be powerful antioxidants that act to neutralise free radicals which can cause damage to your cells and increase risk of diseases, as well as a multitude of other reported benefits. Although there are many different types of polyphenols, each with a slightly different function, their common factor is that they are all found in plants. They're abundant in fruits, vegetables, tea, dark chocolate, and even red wine and are often responsible for the pigmentation of fruits and vegetables, giving them their vibrant colours.
Polyphenols & Foods
More than 8000 different polyphenols have been identified, which can be grouped into different categories according to their chemical structure (1). The most common groups include:
Phenolic acids (2)
Flavanoids
Stilbenes
Lignans
Tannins
Polyphenols are found naturally in plant-based diets by including foods such as:
Fruits (berries, apples, grapes, etc.)
Vegetables (olives, peppers, broccoli, red onions, artichokes, spinach, etc)
Nuts and seeds (flaxseeds, walnuts, almonds, hazelnuts, pecans)
Grains (wheat, oats, rye)
Legumes (black beans, soybeans)
Spices and herbs (cocoa powder, turmeric, cinnamon, cloves.)
As you can see, there are many natural sources of polyphenols, making it relatively easy to include polyphenols in your diet if you cook fresh and include lots of plant foods.
You may also consider taking a polyphenol supplement, which might be in the form of a capsule or a powder. However these supplements may bring side effects, such as limiting iron absorption (3, 4), which are generally not a concern when having polyphenols from food.
The Polyphenol - PCOS Connection
We can see that polyphenols are abundant in the diet, especially plant-based diets, but how does this relate to PCOS? And can polyphenols help manage PCOS symptoms?
The many potential ways polyphenols may influence PCOS pathways and symptoms are explored below, helping us to understand the polyphenol - PCOS connection:
Polyphenols and Insulin Sensitivity:
Up to 80% of those with PCOS also experience insulin resistance, which can be a key factor in the progression of PCOS. Therefore reducing insulin levels is an important part of PCOS management.
Eating foods rich in dietary polyphenols may lower the risk of heart disease and other metabolic issues by reducing cell damage and inflammation in the body. Specifically, a polyphenol catechin, which is found in green tea, is thought to improve insulin sensitivity and reduce fasting blood glucose levels (5). In addition, anthocyanins, polyphenols found in berries like blueberries and strawberries may reduce insulin resistance (6). All positive results if you have PCOS and insulin resistance!
Polyphenols, Oxidative Stress and Inflammation:
Oxidative stress, an imbalance between free radicals (harmful molecules) and antioxidants (think bodyguard for your cells!) in the body which can lead to cell damage and inflammation. Both oxidative stress and low grade chronic inflammation are common in those with PCOS, and can contribute to the worsening of many PCOS symptoms like acne, irregular menstrual cycles and insulin resistance.
One of the great things about polyphenols is their anti-inflammatory properties, especially quercetin, a flavonoid found in onions, apples, and red grapes, which can reduce oxidative stress, and cocoa flavonoids (yes, dark chocolate!) which have been linked to reduced inflammation and improved endothelial function (7,8) - which translates to healthier blood vessels and better health overall!
Polyphenols and Hormonal Balance:
Hormonal imbalances, like abnormal LH/FSH levels, and high androgen levels (like testosterone) are hallmark features for many with PCOS. The good news is polyphenols may be a great addition to your tool kit if you are trying to improve these hormone levels.
Resveratrol, a polyphenol which is abundant in red grapes and red wine, has been found to help regulate androgen levels and improve ovulation.
Curcumin, the active compound in turmeric, has also been linked to positive effects on hormone receptors resulting in hormonal balance. Additionally, quercetin has been linked to improvements in hormones like LH and testosterone, as well as insulin resistance and ovulation (7, 9).
Polyphenols and Gut Health:
Emerging research shows a link between pcos and gut health, and polyphenols may also have a beneficial effect on this too!
Only about 5-10% of polyphenols consumed are absorbed by your body, which means the rest reaches your gut and interacts with the gut microbiome. Polyphenols act as prebiotics and have positive effects on the bacteria in the gut. Anthocyanins, catechins and resveratrol have all been linked to regulating gut microbes - so be sure to include sources such as grapes, berries and red cabbage as well as green tea and chocolate (10, 11, 12,).
So given all the potential health benefits of including polyphenols in your diet, it seems like a no-brainer that we should try to include them if we can. If you are trying to include dietary sources of polyphenols from fruits and vegetables then it is best to include at least five portions a day (12).
Our Top Ways to Include Polyphenols in Your Diet
1. Green Tea: If it is something you enjoy, then try to include a cup of green tea daily. Its catechins (especially EGCG) support metabolism, reduce inflammation, and enhance insulin sensitivity, as well as reduce androgen levels.
2. Berries: Blueberries, strawberries, and raspberries are polyphenol powerhouses. Anthocyanins in berries may improve insulin sensitivity and reduce oxidative stress.
3. Dark Chocolate: Yes, you read that right! Dark chocolate (70% cocoa or higher) contains flavonoids. A small portion occasionally may benefit heart health and mood.
4. Red Wine: Resveratrol in red wine has garnered attention for its potential health benefits. Remember, moderation is key—excessive alcohol intake can worsen PCOS symptoms.
5. Turmeric: Curcumin fights inflammation and may help restore hormonal balance. Try adding turmeric to curries, soups, or lattes.
Cooking Tips
● Herbs and Spices: Boost your meals with oregano, thyme, rosemary, and cinnamon. They're rich in polyphenols.
● Colorful Plates: Aim for a rainbow on your plate—different colors mean diverse polyphenols.
● Variety Matters: Don't stick to just one source. Mix it up!
Conclusion
While polyphenols won't magically cure PCOS, they can be valuable allies in managing symptoms. Including foods like berries, green tea, turmeric, soy, vegetables and grains, which are good sources of polyphenols, is likely to add health benefits anyway so it is a good idea to include these foods in your diet and they might just add to how you manage your PCOS.
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References
Plant polyphenols as dietary antioxidants in human health and disease.
Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial.
Potential Role of Quercetin in Polycystic Ovary Syndrome and Its Complications: A Review
Cocoa Polyphenols and Inflammatory Markers of Cardiovascular Disease
Role of polyphenols in remodeling the host gut microbiota in polycystic ovary syndrome
Could polyphenols be an effective treatment in the management of polycystic ovary syndrome?