PCOS Diet & Supplements: The Ultimate Guide

Polycystic Ovary Syndrome (PCOS) affects millions of people with ovaries around the world. Unfortunately, receiving an accurate diagnosis and finding a supportive treatment plan can often feel confusing, frustrating, or even invalidating. If you’ve been feeling dismissed or overwhelmed in your journey with PCOS, you’re not alone. What’s the role between PCOS, diet & supplements?

In this article, we’ll break down what PCOS really is, how it’s diagnosed, and how nutrition, lifestyle changes, and targeted PCOS diet supplements can play a powerful role in helping you feel better—without the shame, restriction, or diet culture.

What is PCOS?

PCOS is a hormonal condition that affects ovulation, androgen levels (often referred to as “male” hormones like testosterone), and metabolic health. It’s one of the most common endocrine disorders in women and people assigned female at birth (AFAB), affecting up to 13% of reproductive-aged individuals globally.

Despite the name, not everyone with PCOS has ovarian cysts. Diagnosis is based on a combination of clinical signs, not just imaging.

How is PCOS Diagnosed?

As of 2023, the internationally accepted Rotterdam Criteria require two out of three of the following:

• Ovulatory dysfunction (irregular or absent periods)
• Clinical and/or biochemical signs of hyperandrogenism (such as acne, excess hair growth, or elevated testosterone levels)
• Polycystic ovaries on ultrasound OR elevated Anti-Mullerian Hormone (AMH) levels

Other conditions with similar symptoms—like thyroid dysfunction or hypothalamic amenorrhea—must be ruled out before diagnosis.

Common Symptoms of PCOS

• Irregular or absent periods (may affect fertility)
• Weight gain or difficulty losing weight
• Acne
• Hirsutism (excessive hair growth)
• Scalp hair thinning
• Sugar cravings and insulin resistance
• Mood disorders like anxiety and depression

The Role of Insulin Resistance

It’s estimated that up to 70% of people with PCOS experience insulin resistance, which leads to high insulin levels in the blood (hyperinsulinemia). High insulin levels may:

• Trigger the ovaries to produce more androgens
• Lower SHBG (Sex Hormone Binding Globulin), increasing free testosterone
• Worsen symptoms like acne, hair growth, and irregular periods

Why Dieting Doesn’t Help

People with PCOS are often told to lose weight to “fix” their symptoms, but research shows that restrictive dieting often leads to increased stress, disordered eating, and worsened hormone regulation.

Factors like insulin resistance, reduced metabolic flexibility, and altered appetite hormones (like ghrelin and leptin) mean that weight changes are not simply about willpower.

Instead, a weight-inclusive approach focused on sustainable habits and symptom management is far more effective.

The Gut Health Connection

Emerging research suggests a strong link between PCOS and gut health. People with PCOS often have:

• Reduced microbial diversity
• Low levels of beneficial bacteria like Akkermansia and Lactobacillus
• Increased intestinal permeability (“leaky gut”)

This imbalance may worsen inflammation, hormone metabolism, and insulin resistance—creating a feedback loop.

Supporting gut health through a high-fibre, plant-rich diet and probiotics can help break the cycle. Some PCOS diet supplements, like omega-3s and inositol, may also support a healthy gut environment.

The Role of PCOS Diet & Supplements

Nutrition Strategies

1. Balancing Blood Sugar

Up to 70% of people with PCOS experience insulin resistance—meaning their cells don’t respond well to insulin, a hormone that helps manage blood sugar levels. When insulin levels rise, it can trigger increased androgen production (such as testosterone), which can disrupt ovulation and worsen symptoms like acne, irregular cycles, and unwanted hair growth.

Ways to support healthy blood sugar levels:

• Focus on low-glycemic index foods, such as whole grains, legumes, and non-starchy vegetables. These help minimize blood sugar spikes and crashes.
• Build balanced meals by including a source of protein, healthy fat, and fiber-rich carbohydrates at every meal or snack.
• Try the plate method: ¼ of your plate protein, ¼ complex carbs, and ½ colorful vegetables.

2. Reducing Inflammation

PCOS is often accompanied by low-grade chronic inflammation, which can worsen insulin resistance and contribute to hormonal imbalance. Fortunately, your daily food choices can have a big impact.

Anti-inflammatory foods and habits to consider:

• Fruits & veggies: Go for colour! Include cruciferous veggies (like broccoli), berries, grapes, cherries, citrus fruits, tomatoes, and pomegranate.
• Herbs & spices: Turmeric, ginger, cinnamon, oregano, garlic, green/black tea, and many others offer powerful anti-inflammatory compounds.
• Whole, unprocessed carbs: Sweet potatoes, lentils, squash, beans, and fresh fruit (as opposed to juice or dried fruit).
• Nuts & seeds: Almonds, walnuts, flax, chia, sesame, and pumpkin seeds are all great additions.
• Healthy fats: Prioritize omega-3s (from fatty fish, chia, flax, hemp) and monounsaturated fats (like olive oil and avocado) over processed and saturated fats.
• Gut support: Incorporate fermented and prebiotic foods to help reduce systemic inflammation through better gut health.
• Lifestyle factors: Manage stress, aim for consistent sleep, and drink alcohol in moderation (no more than one drink per day, ideally less).

3. Supporting Hormonal Health

How you eat throughout the day matters just as much as what you eat. Meal timing and nutrient support can help regulate key hormones involved in PCOS.

Eating every 3–4 hours can help stabilize blood sugar and avoid spikes and crashes in energy. Eating breakfast, in particular, can make a significant difference:

• It helps “wake up” your metabolism and improve insulin sensitivity throughout the day.
• Skipping breakfast may keep cortisol (your stress hormone) elevated longer, which can independently raise blood sugar levels.
• Delaying meals can increase insulin resistance later in the day, leading to more dramatic blood sugar spikes after lunch or dinner.

Although research is still emerging, some studies link irregular eating patterns—such as skipping meals or eating late at night—to a higher risk of metabolic issues. Regular meals and snacks may help support more stable energy and hormones.

Supplements & Herbs For PCOS

While no supplement can “cure” PCOS, evidence-based PCOS diet supplements can support your symptoms and overall hormonal health.

Here are some of the top options:

1. Inositol (Myo- and D-Chiro-Inositol)

What it is: inositols are polyalcohols that support insulin sensitivity and ovulation.

How it helps:

• Improves insulin sensitivity and ovulation
• May reduce testosterone levels and support regular periods
• May improve pregnancy rates in women with PCOS

2. NAC

What it is: N-acetylcysteine (NAC) is a widely recognized antioxidant. NAC is recognized as a precursor to glutathione (GSH).

How it helps:

• may improve insulin sensitivity, reduce testosterone, and increase ovulation and live birth rates.

3. Omega-3 Fatty Acids

What it is: a polyunsaturated fat known for it’s anti-inflammatory properties. Found in foods like fish, nuts and seeds.

How it helps:

• Anti-inflammatory benefits
• May reduce testosterone levels
• May improve menstrual regularity
• May support mood, metabolic markers, and lower androgens

4. Vitamin D

What it is: a fat soluble vitamin found in fatty fish (salmon, mackerel, sardines), egg yolks, mushrooms exposed to sunlight, and fortified foods (milk, orange juice, cereals).

How it helps:

• Often deficient in people with PCOS
• Vitamin D deficiency is linked to menstrual irregularities, infertility, insulin resistance, and elevated testosterone levels.
• Plays a role in insulin sensitivity and hormonal balance
• Supports hormone regulation and immune function

5. B-Group Vitamins (especially B12 & Folate)

What it is: B vitamins play a key role in hormone metabolism, energy production, and managing inflammation. They also help clear homocysteine (Hcy), an inflammatory marker often elevated in PCOS.

How it helps:

• Metformin, a commonly prescribed drug for PCOS, can deplete B12 over time.
• Low B12 = increased inflammation and impaired detox of homocysteine.
• Folate supports cell division, egg quality, and may help with insulin sensitivity and inflammation.

6. Zinc

What it is: a mineral found in foods like oysters, beef, pumpkin seeds, hemp seeds, lentils, cashews, quinoa, and chickpeas.

How it helps:

• Zinc supports hormone balance and acts as an anti-androgen, helping to lower excess testosterone by reducing the activity of 5α-reductase.
• May reduce acne and hirsutism
• Supports immune function and hormone metabolism

7. Berberine

What it is: A plant compound often compared to Metformin for its insulin-sensitizing effects.

How it helps:

• Improves insulin sensitivity and lipid profiles
• May help with weight management and reduce androgen levels.

Always speak with a healthcare provider or registered dietitian before starting any PCOS diet supplements to ensure they’re right for you.

A Non-Diet Approach That Works

Rather than focusing on restriction or weight loss, consider these supportive strategies:

• Move your body in ways that feel good, not punishing
• Balance blood sugar with regular meals that include fibre, fat, and protein
• Support gut health through diverse plant foods, fermented foods, and probiotics
• Reduce inflammation with omega-3s, colourful produce, and anti-inflammatory spices
• Regulate stress through mindfulness, sleep, and self-compassion

PCOS Diet & Supplements: Key Takeaways

Managing PCOS is about more than a number on the scale. By understanding your body, addressing root causes, and incorporating targeted PCOS diet supplements, you can reduce symptoms and improve your overall quality of life—without falling into diet culture traps.

If you’re navigating PCOS, know that you deserve compassionate, evidence-based care that honours your individual needs.

Disclaimer: This blog post is for informational purposes only and is not medical advice. Always speak with a healthcare professional before starting any new supplement or treatment.

References

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