Author: Tallene

When you’re a woman with polycystic ovarian syndrome (PCOS), finding relief from your symptoms can be overwhelming. Often, doctors push you toward hormonal birth control, which has a long list of potential side effects. Trading symptoms of PCOS for symptoms of hormonal birth control and other harsh medications doesn’t really feel like healing, does it?

Luckily, there are a number of natural ways for women with PCOS to relieve their symptoms and take control of their life again. Many essential oils that potentially hold PCOS-fighting properties. These oils can help support Cysters by stimulating the limbic system (emotion center) and reducing stress while we work on managing PCOS symptoms and root issues (inflammation, hormone imbalance, and insulin resistance). Pretty cool, right?

Today, I’m discussing all things essential oils and polycystic ovary syndrome (PCOS)! When linked with other diet, exercise, lifestyle, and mindset changes, essential oils have been shown to help Cysters ease the effects of polycystic ovarian syndrome. Here’s the best oils for PCOS and how to use them:

8 Essential Oils For PCOS

Cinnamon

Many Cysters struggle with insulin resistance, which is when your body can’t properly process glucose and the result is fatigue, weight gain, irregular periods, and other difficult symptoms. Cinnamon has been found to help regulate blood sugar and cholesterol. Having the scent of cinnamon present in your home in a essential oil diffuser is not only pleasant, but it may be a reminder for you to add cinnamon to your tea to support your blood sugar!

Thyme

Low progesterone levels are also common in women with PCOS. This leads to irregular periods, fertility issues, sleeping problems, and more. Thyme can help support progesterone balance and help to alleviate these symptoms. Thyme essential oils may also have progesterone-balancing benefits. Try adding a couple of drops to a bath or body lotion.

Rosemary

Rosemary oil is thought to be an important essential oil for any woman dealing with hair loss. Studies show that it can help promote hair growth and strengthen your hair. Add a few drops of coconut oil or shampoo for a relaxing and effective scalp massage. 

Sandalwood

Another common hormonal imbalance for Cysters is high testosterone levels. These elevated levels of androgens (male hormone) can cause acne, excess body hair, mood issues, and irregular periods. 

Some doctors and researchers have gathered that sandalwood essential oil can help balance testosterone levels and alleviate these symptoms. Try it in a diffuser or in lotion to feel these effects. 

Clary Sage

Research suggests there is a lot clary sage essential oil can do for PCOS. It’s been shown to potentially help lower stress hormones (cortisol), boost hair growth, reduce acne, and relieve period pain. 

Most studies recommend inhaling clary sage for the best effects. You can also apply it to your skin by mixing it with a carrier oil like coconut or olive oil. 

Geranium

Anxiety, acne, and fertility issues are some of the most challenging symptoms of PCOS. Though essential oils can’t cure these for you, some oils like geranium essential oil can help support your PCOS body and give you symptom relief. You can inhale germanium, apply it topically with lotion or carrier oil, and add it to warm baths. 

Lavender

Even if you’re not into essential oils, you’ve probably heard of lavender essential oil! That’s because it’s really popular for relaxation. 

Studies have shown that a little lavender in a diffuser, in a lotion, or added to a bath can help with anxiety, depression, sleeping issues, unwanted hair growth, and even PMS symptoms. 

Ylang-Ylang

Here’s one more for anxiety and depression. Across several studies, ylang-ylang essential oil has been shown to help balance cortisol levels to ease mood issues. Plus, it’s thought to support hair growth and fertility as well. Mix it with a carrier oil or lotion and massage it into the skin to see if you notice these benefits!

Spearmint

Spearmint herbs have been shown to help big time with regulating testosterone levels! We use the actual herb in our Testosterone Relief Tea, but the essential oils can helpful as well. Diffusing a few drops of spearmint essential oils can have similar hormone-balancing benefits!

How To Use Essential Oils for PCOS

We’ve discussed some ways you can use each essential oil, but what are all the options? We’ll list them below! Note: Ingesting essential oils is not on this list. It’s not safe as it can lead to serious poisoning with only a few drops. Please do not follow any internet advice that asks you to drink or swallow any essential oils. Instead, try using essential oils this way:

Diffuser

The most popular way to use essential oils is in a diffuser! With a diffuser, you can get the pleasant aroma of your essential oils and reap the benefits of inhaling them all day. You just fill the diffuser with water, add 5-10 drops of oil, and turn it on. Of course, make sure to read your diffuser’s specific directions. Then, put it in a high-traffic area of your home or in your bedroom – depending on where you spend most of your time. 

Bath

For a luxurious bath, add essential oils. However, don’t add the oil straight to the bath, as this could potentially cause skin irritation! Instead, dilute a few drops in jojoba oil, olive oil, or coconut oil. A tablespoon of carrier oil and 10 drops of essential oil is generally a good ratio. Swirl it into your bath water before getting in. Then, enjoy your bath and the soothing aroma. 

Topical

Again, pure essential oils may cause skin irritation. With that in mind, if you’re going for a topical salutation, don’t apply the pure oils directly to the skin. Instead, mix them with a carrier oil like coconut oil, which is already really good for your skin, and apply it that way. The oils you buy should have a dilution ratio guide, so study that before you rub the oils on your skin. 

Products

If the dilution process is too complicated for you, search for quality products that have essential oils already inside. These include lotions, serums, creams, and more. This can be a really convenient way to get some of the benefits essential oils offer, without the hassle. Just be sure to do your research to make sure they’re trusted, high-quality brands. 

Where To Apply Essential Oils For Hormone Balance?

So, you’re wondering if essential oils can help balance hormones for women with PCOS? The answer is, they might! Applying essential oils to certain areas of the body can potentially help alleviate symptoms such as menstrual cramps, stress, and anxiety. Some recommended areas to apply essential oils include the lower abdomen and lower back for cramps, and the neck and shoulders for stress and anxiety. Other areas that may be helpful include the inner ankles, wrists, and behind the ears. Just remember to dilute the essential oils with carrier oil before applying them to your skin to avoid any irritation. However, it’s always a good idea to talk to your healthcare provider before trying any new treatment, including essential oils.

What Essential Oil Is Good For Inflammation?

Inflammation is caused by a variety of factors, including exposure to endocrine-disrupting chemicals. To help reduce inflammation, you might want to try using drops of lavender essential oil. Lavender has anti-inflammatory properties and can help soothe irritated skin. Another essential oil that may be helpful is rosemary essential oil. This oil also has anti-inflammatory properties and can be used topically to help reduce swelling and inflammation. Just remember to dilute the essential oils with carrier oil before applying them to your skin to avoid any irritation.

Does Essential Oil Expire?

Essential oils do have an expiration date, just like other products. The shelf life of essential oils can vary depending on factors such as quality, properties, purity, storage conditions, and usage frequency. Some essential oils may last longer or shorter than others, with the average shelf life being 1-3 years from the date of purchase. However, certain essential oils such as sandalwood, vetiver, and patchouli that contain a high percentage of sesquiterpenes and/or sesquiterpenols can have a shelf life of 4-8 years. To determine if an essential oil has expired, you can look for the expiration date on the bottle or check for signs such as a change in color, thickening of the oil, or a rancid smell. It’s important to dispose of expired oils properly and recycle the containers.

Research shows that essential oils may help ease your PCOS symptoms. 

For more ways to naturally heal your polycystic ovarian syndrome, check out my blog and podcast! And, once you start the process of reversing your PCOS, join the Cysterhood, a community of women just like you seeking lasting change in their bodies and disorder. We can do it together!

Polycystic ovary syndrome (PCOS) describes when a woman of reproductive age has chronic hormonal imbalances. It sounds simple, but PCOS can make living life to the fullest pretty difficult. As you may know from my blog, PCOS is reversible, including symptoms like fatigue, mood swings, irregular periods, weight gain, acne, and infertility. Long-term complications like type-2 diabetes, sleep apnea, and endometrial cancer can even arise in some women with PCOS. Needless to say, women with PCOS don’t necessarily have it “easy”.

Though you can’t be cured of PCOS, you can manage it with the help of a great diet. Because of the nuances of PCOS, you can’t choose just any exercise and diet on the internet and expect to lose weight (if that’s your goal) and feel better. However, understanding what foods you need and what food you don’t, will help you start making smart PCOS diet choices. Then, you can get the rest of your healthy eating guide using our Meal & Workout Plan!

Let’s start with foods you should avoid. Start ditching these from your diet ASAP and make room for PCOS-fighting foods instead. Here are the foods to avoid when trying to reverse and heal your PCOS:

7 Top Foods To Avoid With PCOS

If you’re battling PCOS, you probably have other nutrition goals aside from losing weight. You want your food to help you feel better! Just like there are grocery items that will fuel you and ease your symptoms, there are foods out there that have the potential to worsen your symptoms. 

With that being said, although this is a list of foods to avoid, I understand that life happens. No matter our health goals, it’s always about progress, not perfection. If you decide to have some of these foods, it’s not going to “ruin” anything. PCOS is something we have to manage long-term, so our eating habits should be something we are comfortable with, rather than something that makes us feel restricted and stressed.

Women with PCOS often struggle more with insulin resistance, high blood sugar, and high cholesterol (depending on the type of PCOS you have; take the quiz to find out.) All these things can be manipulated via diet—for better or for worse.

How Does Diet Affect PCOS?

As mentioned, women with PCOS often struggle with insulin resistance. Insulin is a hormone created by the pancreas and it helps glucose get to the cells in your muscles, fat, and liver to be used for energy. However, if someone is insulin resistant, their cells don’t receive the glucose they’re supposed to. When this happens, the glucose can’t be used, removed, or stored and it raises your blood sugar levels, LDL cholesterol, blood pressure, cortisol levels, and your weight in response to the inflammation. (Learn more about the signs of inflammation here.)

Lots of foods can worsen insulin resistance, namely inflammatory and sugary foods. However, if insulin resistance occurs, the cells won’t receive the glucose they’re supposed to! 

Below, we’ll discuss foods to avoid if you have PCOS that will help increase your insulin sensitivity and lower inflammation!

What Foods To Avoid When You Have PCOS

Gluten

Although not all women with PCOS are sensitive to gluten, it’s worth giving the gluten free diet a try for at least 30 days to see if it’s right for you. Gluten creates inflammation in everyone, however not to the same degree. Some people are better at processing gluten than others. Since PCOS is an inflammatory condition, if you are sensitive to gluten, it can exacerbate your symptoms like bloating, cystic acne, brain fog, fatigue, skin rashes and weight gain.

Luckily, gluten-free has become pretty popular in the last few years, so there are a lot of options out there for high-quality gluten-free foods. I have carefully curated a library of gluten free recipes to search through as well!

Dairy

If you’re struggling with insulin resistance and high testosterone, consider trying to go dairy free. That includes avoiding milk, cheese, creams and other dairy products. Dairy has been shown to increase androgen levels and exacerbate insulin resistance due to it’s hormone content.

Dairy is full of nutrients, which is ideal for babies and children who need to grow. The hormones in dairy products also trigger a metabolic reaction that tells our bodies to “grow” too. This isn’t ideal for women with PCOS who are already metabolically compromised and tend to have trouble losing weight. Dairy also has a protein called casein, which acts on your brain’s opiate receptors and makes you feel addicted to dairy products like cheese.

Consider following a dairy free lifestyle to see if it helps you improve your PCOS symptoms.If you need help to understand what foods contain dairy, check out this post for help! 

Processed Food

Processed food like pre-packaged cakes, cookies, and pies are often high in calories, unhealthy fats, and additives, while being low in nutrients and fiber. All these ingredients can cause a significant inflammatory and insulin response in the body.

Processed foods, especially those high in refined carbohydrates like white bread, sugary snacks, and sodas, can cause rapid spikes in blood sugar levels. This triggers a surge in insulin production from the pancreas, which over time can lead to insulin resistance. Insulin resistance can worsen the symptoms of PCOS and disrupt hormonal balance.

High insulin levels trigger many of your PCOS symptoms and put you at a greater risk for long-term complications like type 2 diabetes and cardiovascular disease.

Sugar

If you don’t want your blood sugar levels to increase, you should limit the sugar. Your body is already struggling to process glucose (sugar), so giving your body more sugar to manage can worsen your PCOS symptoms of fatigue, constant hunger, weight gain, and more.  

Though you may think a sugary drink when you start to feel tired will give you energy, it definitely won’t last or be worth it! Consider limiting your sugar intake as much as possible if you have PCOS. (Get more details on managing natural sugars vs added sugars in this episode of A Cyster & Her Mister.) 

Red Meat

Let’s be clear: you don’t need to stop eating red meat altogether, because there are benefits to consuming this protein. However, I recommend trying to limit it to 2-3 times a week and opting for fish or white meat instead. (And, always go antibiotic/hormone-free). This is because red meat has been shown to trigger an inflammatory response. 

Again, though, unlike some of the other foods on this list to avoid, red meat does also have benefits. So, try avoiding highly processed meats and instead grab high-quality hormone-free, antibiotic-free, and sustainably produced red meat for the best nutritional value and lowest inflammatory risk. This is a food to avoid eating every day, but not to cut out altogether! 

Alcohol

First of all, alcohol is not our liver’s friend. Our liver is responsible for our body’s hormone balance. Any extra hormones produced in the adrenal system are removed by the liver. Women with PCOS are at a higher risk for having non alcoholic fatty liver disease. Drinking alcohol will not do anything to help with that.

Unfortunately, with PCOS, our bodies often experience hormonal excess that causes imbalance, so limiting your liver functions can prevent your body from properly balancing hormones. This, of course, may worsen many of your PCOS symptoms like acne, irregular menstrual cycles, excess hair growth, and more. I recommend limiting alcohol or cutting it out altogether and seeing if your symptoms improve. 

Caffeine

Caffeine is another ingredient women with PCOS should limit. The purpose of caffeine is to keep us alert and focused, right? Cysters specifically desire this extra energy, since sleeping problems and fatigue are chronic PCOS symptoms. However, caffeine probably won’t give you the burst of energy you’re looking for. In fact, for many Cysters, caffeine makes you wired & tired! 

This is because caffeine works by prompting your adrenal system to create more cortisol. Your cortisol hormone is balanced with melatonin in our bodies to keep us alert but calm. However, cortisol is known by another name: the stress hormone. We call it that because cortisol is also produced when our body experiences stress. 

When this happens, it’s our bodies trying to keep us safe. When stress levels rise, our bodies think there’s an oncoming threat we need to be prepared to conquer. To be as ready as possible pumps us full of extra cortisol, which makes us feel wired and anxious. And, if you remember, inflammation breeds more cortisol too. So, if caffeine is also challenging your body to create more cortisol, you’ll likely experience adrenal fatigue if you’re using coffee as your energy source all day. That means caffeine can make you more tired, jittery, and anxious.

Consider avoiding or limiting these foods to better manage your PCOS symptoms. 

Our diet has a profound impact on our health and wellbeing. This goes for everyone, but it’s especially true for women with PCOS. Avoid the foods on this list, and instead opt for beneficial PCOS-fighting foods! You can find my pantry must-haves here and don’t forget to download The Cysterhood App. 

There, you can join our Cysterhood program which gives you access to healthy eating tips, a comprehensive meal plan, a huge recipe catalog, regular accountability meetings, and more. It’s the best way to take control of your PCOS and start taking steps to reversing it. 

It’s time to take back your body, Cysters!

There are few health foods as trendy, delicious, and nutritious as avocado. It’s a super versatile fruit (yes, a fruit!) that adds texture, flavor, color, and a ton of health benefits to any type of dish. So, as you’re making your grocery list for PCOS-friendly foods that’ll satisfy your health goals and your cravings, definitely put avocados on the list. 

We’ll get into the specific health benefits avocados hold for Cysters like you and me. But, first, I’ll share some of my favorite avocado recipes for PCOS. Each one of these meals includes other motivated ingredients that pack in more nutritional value that’ll help you get to your health goals faster. So, without further ado, here are 10 avocado recipes for PCOS: 

10 Avocado Recipes For PCOS

Sweet Potato Salad with Avocado Pesto 

I love this sweet potato salad because it could be a healthy lunch or a healthy snack! It’s a great idea to add one snack to your day to keep your meals balanced and your tummy full. But, that snack must be motivating, healthy, and filling. Otherwise . . . you’ll be reaching for another snack in an hour. 

This recipe is super easy to make and the main ingredients include sweet potatoes, eggs, bacon, and the homemade avocado dressing. Sweet potatoes are high in fiber and antioxidants, and eggs and bacon are all protein. This is a perfectly balanced dish that’s tasty and filling! 

Tuna Avocado Sandwich 

Those omega-3 fatty acids are so important. This recipe uses another fatty fish, tuna, mixed with avocado to create a yummy and healthy meal! Other ingredients include lemon juice, celery, sweet relish, green onions, lettuce, and your choice of bread. If you’re going gluten-free, use Keto bread or lettuce leaves in place of the whole-grain bread it calls for. It’s still just as tasty, just a little healthier! 

Spicy Avocado Wrap

No bland food allowed in your house? No problem. This dish isn’t just packed with flavorful ingredients. It’s also spicy with kicks of chili lime and garlic! The recipe calls for vegan “chicken,” but you could totally use real chicken. Outside of that, you’ll need wraps, avocados, red peppers, coriander, cloves, lime, and chili powder. Yum!

Grilled Salmon with Avocado Salsa 

This recipe includes two superfoods: salmon and avocado. Salmon is packed with omega-3 fatty acids and healthy fat. The omega-3 reduces insulin sensitivity, inflammation, and blood pressure – among a slew of other things. And, the fatty acids help with blood sugar! You also get all the benefits from the avocado, so it’s the perfect PCOS meal! 

This dish also has no added sugars, and it’s gluten-free and dairy-free. It’s just well-seasoned salmon, with a salsa of avocado, red onion, limes, and fresh cilantro. Yum! You can whip this up super fast and feel no guilt (or discomfort) from this delicious meal. 

Avocado Frosting on a Cupcake

What about a good ol’ cupcake? You wouldn’t even notice that you swapped out milk (dairy) when you try this frosting recipe. Don’t tell your party guests either! Grab avocados, and mix them with cocoa powder, vanilla, and a little maple syrup. It makes for a hit at any party, especially when you tell everyone after they’ve eaten it that they just had avocado mousse frosting! Surprise!

Maki Sushi 

Sushi rolls are so tasty to eat and super fun to make. This recipe is gluten-free and includes protein and fiber in the form of shiitake mushrooms. Other ingredients rolled into the seaweed include cabbage, cucumbers, brown rice, and avocado, of course! 

These veggies are so healthy for you and they taste amazing in the carrot ginger dipping sauce. So no need to go with cucumber-only vegan sushi rolls that don’t fill you up and don’t provide enough health benefits. Try these maki sushi rolls instead! 

Breakfast Tacos

Finding tasty, balanced, and easy breakfasts can be so tough. I think it’s one of the hardest parts of diet meal planning! Luckily, these breakfast tacos provide a perfect morning fill-up. 

Just fill a tortilla of your choice with scrambled eggs, green onions, cilantro, bacon, avocado, and shredded cheddar cheese. (You could omit the cheese easily for a dairy-free alternative.) There’s tons of filling protein, healthy fats, and helpful fiber. 

Black Bean & Avocado Toast

Here’s one more breakfast option. After all, this wouldn’t really be an avocado recipe post without avocado toast on the list. Well, this version is Mexican inspired with black beans, cherry tomatoes, red onions, white onions, avocados, and Mexican seasonings. 

Black beans contain ever-important folate as well as fiber and potassium, while tomatoes are anti-inflammatory and rich in vitamins B and E. That mixed with the benefits of the avocados makes this the perfect choice for a PCOS breakfast or snack! 

Chocolate Avocado Pudding

Hey, what about dessert? I know. It’s one of the hardest parts about being on a diet, but, Cysters, there are options. This chocolate avocado pudding recipe is vegan, gluten-free, and dairy-free, yet still totally delicious. 

The ingredients include avocados, coconut cream, cacao powder, maple syrup, and vanilla extract. And before you say it, no, chocolate isn’t actually bad for you! Sugar is bad for you. Raw cacao powder has tons of antioxidants and vitamins to support your journey to a healthier life. It helps regulate blood pressure and it reduces inflammation! Plus, the other ingredients aren’t bad for you either. That makes this chocolate pudding totally PCOS-friendly!

Salmon Stuffed Avocados

Fish and avocado always make the perfect combo. For this recipe, you make a salmon mixture using nonfat plain Greek yogurt, celery, parsley, lime juice, mayo, dijon mustard, salt, pepper, and salmon. You mix it all together and spoon it into half of an avocado. If you use canned salmon, this dish requires no cooking at all. Fast. Healthy. Delectable. 

Avocado Benefits For Females With PCOS

So, why avocados? I’ve discussed the health benefits of the other ingredients in the recipes, but what’s so good about avocados for PCOS? Here’s why you definitely want to add avocados to your diet:

Anti-Inflammatory 

First of all, avocados are anti-inflammatory. SO much of our PCOS discomfort comes from inflammation. Digestive issues, headaches, joint pain, weight gain, fatigue, and food sensitivities could all be because you have chronic low-grade inflammation. Eating lots of healthy fats like avocados, nuts, flaxseeds, and olive oil can help relieve a lot of your aggravating symptoms. 

Improves Metabolism

A lot of you who are altering your diet because of PCOS are doing so, because you want to lose weight. Losing weight with PCOS is tough, it’s not as simple as working out and controlling your portions. Luckily, avocados improve your metabolism, blood sugar and will support healthy weight loss by making you feel satisfied for longer! 

Energy Boosting

I don’t think there are many women in The Cysterhood who would not say they could have used more energy at some point (especially while quitting caffeine!) Of course, we need to get good sleep, but there are only so many hours in the day, especially if you have busy families or demanding careers. 

Avocados and other healthy fats, though, are energy substrates! If you’re chronically feeling tired and fatigued, avocados in your diet can help improve your productivity and performance throughout the day. Plus, when you have more energy, you have a better mood to tackle working out (as well as the other challenges of living with PCOS)!

Blood Sugar Balancing

Avocados don’t cause spikes in blood pressure. They’re low in carbs and high in fiber. This is great for women with PCOS since we naturally have an insulin resistance. Keeping your blood pressure in check will fight off cravings and help keep your weight in check! 

Hormone Regulating 

This is perhaps one of the greatest benefits of avocados. They help regulate hormones, specifically cortisol, and estrogen. Balancing cortisol reduces stress, and balancing estrogen prevents weight gain, fatigue, and mood swings. So, not only will avocados help you feel great physically, but emotionally too. 

How To Tell If An Avocado Is Bad?

Avocados ripen quickly due to their high-fat content, which makes them sensitive to temperature changes and susceptible to oxidation and spoilage. When determining if an avocado is ready to eat, look for dark green skin that gives slightly when pressed. Avoid overripe avocados with dark spots or flesh that are turning brown. If you need to speed up the ripening process, keep your avocados stored at room temperature. Try and keep it at room temperature until it reaches a bright green color and gives slightly when pressed.

Once the avocado is ripe, cut it open by slicing lengthwise around the seed and gently twisting the two halves apart. To remove the seed, carefully strike it with a knife and twist it out. Then, use a spoon to scoop out the avocado flesh and enjoy! Remember to check for any brown spots on the flesh before consuming. If you’re afraid to accidentally cut unripe avocados, remember that waiting until they’re fully ripe can help avoid damaging the fruit.

By following these tips, you can easily cut an avocado and enjoy its fresh, creamy goodness.

Avocados are the perfect health food to include in your daily PCOS diet! 

Whether you want to feel better, lose weight, or get other PCOS symptoms under control, the food you eat has all the power. This means you can switch up your diet and see better results. 

If you are interested in learning about more life with PCOS, check out our blog PCOS and Chill. Or, if you’re a podcast listener, binge all the episodes of Cyster and Mister. All of these resources are here to help you gain relief and joy in your PCOS journey with totally doable lifestyle changes. We can do this together, Cysters!

Polycystic ovarian syndrome (PCOS) is an endocrine abnormality that affects a woman’s hormones. The imbalance of hormones causes a long list of unfavorable symptoms that makes living with PCOS difficult. Weight gain, hair loss, irregular menstrual cycles, fertility issues, fatigue, and more are all negative side effects that come with polycystic ovarian syndrome. 

Thankfully, there are many ways to naturally heal your PCOS. I was able to reverse my own PCOS by changing my diet, lifestyle, exercise-habits, and mindset. Now, my symptoms are well-managed and I can help other Cysters like you overcome their PCOS diagnosis!

Supplements are one of the best ways you can support your PCOS lifestyle changes to make a real impact on your health and wellbeing. Since vitamin D deficiency is common in Cysters like us, I suggest you get a blood test to see if supplementing your vitamin D intake is a good idea. Your doctor may recommend the amount that is suitable depending on your levels. There are multiple types of vitamin D, so I’m dedicating my post today to discussing the differences and sharing some of my top vitamin D supplement brands!

Best Form Of Vitamin D For PCOS

There are two forms of vitamin D. There is vitamin D2 and vitamin D3. (Vitamin D2 is commonly known just as “vitamin D”.) Vitamin D2 is cheaper to produce, so it’s more widely available. It comes from plant sources like wild mushrooms. Vitamin D3, on the other hand, is derived from animals. It comes from fish oil, liver, and eggs. You can also get vitamin D3 from the sun.   

Both forms of vitamin D are great for the body. When consumed, vitamin D2 and D3 are converted to calciferol, which is where all the benefits of vitamin D come from. Though both produce calciferol, vitamin D3 creates almost double the calciferol that vitamin D2 does. That means more health benefits for your body.

So, what form of vitamin D is best? Vitamin D3 is more effective and therefore a better choice for a woman with PCOS who is likely experiencing low levels of vitamin D. Below, I have some great vitamin D3 supplements to choose from! They vary in concentration, so consult with your doctor on the amount of vitamin D that’s right for you before choosing a supplement. 

By the way, it’s important to consult your doctor and get lab work done to understand how much vitamin D you actually need. Why? Because vitamin D is not a water-soluble vitamin. This means that if you have too much, you won’t just pee it out like some other vitamins. Vitamin D stores in your body and you want to closely monitor your intake to make sure that you’re taking the right amount for your body.

Vitamin D and Female Hormones

Research has found that vitamin D isn’t just a vitamin. In the body, it actually functions more like a hormone regulator. The brain, ovaries, uterus, and adrenal glands all have vitamin D receptors. This means that vitamin D directly plays a role in how your body makes, releases, and uses hormones—specifically estrogen, progesterone, and testosterone. 

In a randomized double-blind placebo-controlled trial, vitamin D3 supplementation significantly improved hormone balance and menstrual regularity in women with polycystic ovary syndrome (PCOS). The women received 50,000 IU of vitamin D3 once weekly for 12 weeks to increase their serum vitamin D levels. 

The result? Cysters in the intervention group showed higher sex hormone binding globulin (SHBG) levels, which is the hormone responsible for binding to androgen and lowering testosterone levels in the female body. This had a domino effect, helping to balance progesterone and estrogen too! 

Vitamin D plays a meaningful role in female hormone health by helping the body regulate estrogen, progesterone, and androgens more effectively. When vitamin D levels are adequate, hormone signaling tends to be clearer, cycles more consistent, and imbalances easier for the body to correct. For women with PCOS especially, supporting healthy vitamin D levels can be a simple but powerful part of a larger hormone-balancing approach.

Vitamin D Deficiency and PCOS

As I stated earlier, Cysters are way more likely to experience a vitamin D deficiency than women without PCOS. Studies show that up to 85% of women with PCOS don’t have high enough serum vitamin D levels. This is significantly more than the general population. 

This is why it’s so important to have a good supplement routine with PCOS. Research examining the impact of vitamin D-deficient women with PCOS shows that these low vitamin D levels are a big deal. In fact, they’re at least partly to blame for the chronic hormone imbalances, insulin resistance, and menstrual irregularity so many of us go through. 

Luckily, just one natural supplement boosting those vitamin D levels can help so much! Here are some of the potential benefits of taking vitamin D:

Vitamin D3 Benefits For PCOS

• Strengthens your bones
• Boosts your immune system 
• Improves brain function 
• Boosts mood
• Aids in weight loss
• Help lower blood pressure
• Reduces inflammation 
• Improves oral health 
• Increases hair growth 
• Lowers cholesterol levels
• Reduces insulin resistance 
• Inhibits growth of cancer 
• Improves fertility 
• Lowers risk of type 2 diabetes 

Vitamin D3-K2 Benefits for Women with PCOS

When you start shopping for supplements, you’ll find vitamin D3 often paired with K2. Vitamin K2 is obviously a type of vitamin K that helps direct the absorption of calcium and activate the bone-building protein in vitamin D3. Basically, it’s a good supportive addition to vitamin D3 or calcium supplementation. 

Most women with PCOS probably don’t need vitamin K2, but it may be something to consider if you’re in perimenopause or menopause. At this point, declining estrogen levels can impact bone health, leading more women to take action to protect their aging bodies. It can also be useful for women taking vitamin D3 long-term, to ensure it remains effective. 

Here’s what the addition of vitamin K2 can do for your vitamin D3 supplement:

Prevents Calcium Buildup in Arteries

Increased calcium absorption is a beneficial effect of vitamin D3, but without proper regulation, that calcium can accumulate in soft tissues like arteries. Vitamin K2 activates matrix Gla protein, which helps keep calcium out of blood vessel walls and directs it toward bones instead. This is especially important for women with PCOS who supplement vitamin D long-term or have elevated cardiovascular risk.

Promotes Steady Blood Sugar Levels

Vitamin K2 plays a role in glucose metabolism by activating osteocalcin, which helps improve insulin sensitivity and insulin secretion. For women with PCOS, this can support more stable blood sugar levels and reduce insulin spikes—an important factor in managing energy, cravings, inflammation, and hormone balance.

Aids Liver Hormone Clearance

The liver is responsible for clearing excess hormones, including androgens and estrogen metabolites. Vitamin K2 supports liver enzyme function and overall metabolic efficiency, helping the body process and eliminate hormones more effectively. This can be especially helpful for women with PCOS who struggle with sluggish hormone clearance or estrogen-androgen imbalance.

Does D3 and K2 Help You Lose Weight?

Not directly. Vitamin D3 can definitely help with insulin resistance and other metabolic markers that contribute to weight gain, but adding vitamin K2 doesn’t offer significant improvement to those effects. For more beneficial supplements, read this post on the best PCOS supplements for weight loss. 

Is Raw Vitamin D3 Better?

“Raw” vitamin D3 isn’t automatically better than regular vitamin D3. It’s mostly a marketing term. What matters most is that the supplement provides vitamin D3 (cholecalciferol), the form your body uses most effectively, and that it’s taken in a way that supports absorption. Factors like proper dosing, using an oil-based formula, and pairing vitamin D3 with supportive nutrients such as vitamin K2 or magnesium have a much bigger impact on results than whether the product is labeled raw.

10 Best Vitamin D Supplements for PCOS

Ovafit PCOS Multivitamin

For women with PCOS, the best way to get vitamin D3 is through Ovafit’s PCOS Multiviatmin. It’s one of the only supplements specifically designed for women with PCOS! That means the nutrients and doses actually reflect what our bodies need—not a generic, one-size-fits-all formula. Ovafit is also third-party tested, so you know the ingredients are clean, accurate, and safe. That matters with PCOS, where consistency and quality can make a real difference in how your body responds to supplementation.

Another reason Ovafit is such a strong option is that vitamin D3 works best when it’s taken alongside other supportive nutrients. It especially needs magnesium, which helps activate vitamin D so your body can properly use it. Ovafit includes these complementary vitamins and minerals, making absorption and effectiveness much better than taking vitamin D3 alone.

Finally, from a practical and financial standpoint, a PCOS-focused multivitamin is far more cost-effective than buying a bunch of individual supplements separately. You don’t need to juggle a dozen bottles that only include one nutrient each. Ovafit provides a majority of the key vitamins and minerals needed to support hormone balance, metabolic health, and overall PCOS healing all in one simple daily supplement.

Pure Encapsulations: Vitamin D3

Pure Encapsulations is one of my favorite vitamin brands. It fits inside your PCOS healing diet, since it’s gluten- and dairy-free. This supplement also has no artificial sweeteners, coatings, artificial colors, GMOs, or soy. It has everything you need and nothing you don’t. And, it’s vegetarian!

You can get Pure Encapsulations in a bottle of 60, 120, or 250 capsules. Since you only need to take one capsule a day, you can get enough capsules for over half a year with one purchase. Plus, these supplements are very reasonably priced. 

HUM: Here Comes the Sun

HUM plays on the fact that vitamin D3 comes from the sun with its “Here Comes the Sun” supplement title. This is another quality supplement that’s free of gluten, GMOs, artificial colors, artificial sweeteners, artificial flavors, and artificial preservatives. It’s also vegan! HUM uses only the best clean ingredients that are triple-tested for purity and quality. However, these softgels do come at a premium price. 

Care/Of: The Sunny D3

If you’re bad at keeping up with your vitamin routine, Care/Of is a great resource, because they ship your vitamins to you. They have a vegan and vegetarian vitamin D supplement that’s under $10 for a 30 day supply. It has no unnecessary fillers, it’s gluten-free and non-GMO. If you prefer a subscription model, Care/Of makes getting your vitamin D super easy. 

NOW Vitamins D3

NOW produces affordable, clean vitamins of all types. If you need a supplement that’s hypoallergenic, NOW has even fewer allergens than some of the others previously listed. It’s free of corn, dairy, eggs, gluten, GMOs, and soy. It’s also GMP Quality Assured. (It is not vegan or vegetarian.) NOW has a variety of vitamin D3 supplements that vary in potency and type. You can find softgels and chewables!

Dr. Brighten: Vitamin D3/K2

Dr. Brighten has been on our show, Cyster and Her Mister, a few times and she’s a fantastic resource for fertility advice and premium supplements. She’s all about hormone balance for women, so you know her supplements will serve you well! This vitamin D3 supplement is in a liquid form you add to a beverage. 

Her vitamin D3 supplement is non-GMO, GMP compliant, and gluten-free. It also includes vitamins K1 and K2, which is smart because vitamin D3 promotes the production of proteins that thrive on vitamin K. So, to avoid a vitamin K deficiency as you up your vitamin D3 game, consider a vitamin K/vitamin D3 combo like this. (Or, consider taking a separate vitamin K supplement.) Overall, this is a great high-quality supplement choice, though it comes at a pretty high price. 

Designs for Health: Vitamin D Supreme

Designs for Health Vitamin D Supreme includes vitamin K1 and K2 as well. With a two-in-one formula, you’re bound to pay more, and Designs for Health is one of the priciest supplements on our list. However, it comes in a glass bottle and it has no gluten, dairy, soy, or GMOs. They’re manufactured in the United States at a GMP-registered facility, which is definitely a plus and makes the price well worth it. 

Pure Encapsulations: Vitamin D3

This is another vitamin D3 supplement for Pure Encapsulations, but this one is a tasty liquid if taking pills is not your thing. Plus, it’s vegan, unlike the capsule form. Similar to other Pure Encapsulation supplements, it doesn’t contain wheat, eggs, tree nuts, peanuts, gluten, artificial colors, artificial flavors, artificial sweeteners, coatings, shellacs, GMOS, and unnecessary binders, fillers, and preservatives. 

Garden of Life: Raw Vitamin Code D3

If you’re looking for one supplement that has multiple functions, you’ll be happy to hear that this vitamin D3 supplement also includes probiotics and digestive enzymes. (Both are great for PCOS. Read our post about the best probiotics for PCOS here.) Garden of Life uses only organic, whole food products and doesn’t include the stuff you don’t want: gluten, GMOs, synthetic binders, and any artificial sweeteners, colors, or additives are out. It’s all clean! 

Thorne Vitamin D3

Thorne vitamins are another affordable supplement brand. The D3 is free from lactose, preservatives, gluten, eggs, tree nuts, peanuts, dairy, soy, fish, or shellfish. Their supplements are well-researched and are the only brand to be manufactured in collaborating with the Mayo Clinic. It’s a great product, but it is not vegan or vegetarian. If you follow either lifestyle, choose one of the other supplements on this list. 

Designs for Health: Liposomal D Supreme Vitamin D3 Liquid

This is another Designs for Health D3 and K1/K2 supplement, but this is in a liquid form. It’s made of only clean ingredients and it’s still in that tinted glass bottle. We also love that it’s non-GMO, vegetarian, and gluten-free. However, this liquid supplement is not vegan, if that’s something you’re looking for.

Vitamin D3 is the best form of vitamin D.

If you’re a woman dealing with PCOS, you want as much natural support as possible. When combined with the right lifestyle, exercise, and diet changes, supplements like vitamin D3 can help your PCOS reversal journey! (Find more of the best natural supplements for PCOS here.) If you don’t want to go at it alone, join the Cysterhood. We’re a community of women learning to live and thrive with polycystic ovary syndrome (PCOS) together! 

Polycystic ovary syndrome (PCOS) is a disruption of the endocrine system that affects around 5 million women in the U.S. Women with PCOS can struggle with managing the side effects of PCOS. These symptoms include body hair growth, infertility, irregular periods, fatigue, mood swings, issues with weight loss, and more. If these side effects sound familiar, it may be because many of these PCOS symptoms are similar to that of hypothyroidism, another endocrine disorder. 

Because of the similarities between hypothyroidism and PCOS, people have often speculated if they’re at all related. Well, we’re going to use this post today to break down the relationship between polycystic ovarian syndrome and hypothyroidism. 

PCOS And Hypothyroidism

The thyroid gland is a butterfly shaped gland in your neck that plays a huge role in our digestion, mental health, metabolism, reproduction, and menstruation. It influences nearly every part of our body! This is because all of our tissues and organs have thyroid receptors, which means a problem with the thyroid dominos into problems all over our body.

When a person has hypothyroidism, something is preventing their thyroid from working at max power. The underactive thyroid then creates a series of issues throughout the body. This is really similar to PCOS, where chemical imbalances prevent normal biological functions. Like hypothyroidism, the root cause of PCOS can vary. You can find the different types of PCOS and where the symptoms stem from in our previous blog HERE.

Are PCOS and Hypothyroidism Related?

Women with PCOS are more likely to be diagnosed with hypothyroidism. It’s unsurprising that one endocrine disorder could lead to another, because the imbalance of a single hormone can cascade into a series of hormonal imbalances as your body tries to adjust and compensate. 

There are 4 ways PCOS may be triggering hypothyroidism: 

Auto-Immune Disease

There are lots of evidence-based theories about whether or not PCOS is an autoimmune disorder. However, the classification really doesn’t matter, because PCOS is associated with auto-immune symptoms and a weakened immune system. In these compromised immune states, you can develop hypothyroidism because your system’s antibodies may attack your own tissue, including your thyroid gland. Over time, this weakens your thyroid function. 

Estrogen Dominance

Estrogen dominance is a common symptom women with polycystic ovary syndrome (PCOS) encounter. This is when the female sex hormone is overproduced causing unwanted hair growth, acne, irregular periods, and infertility.

Estrogen dominance can also prevent your thyroid hormones from reaching its receptors by blocking the connection points. When this happens, you could develop hypothyroidism as your tissue and organs are prevented from getting the appropriate amount of thyroid hormones. 

Stress

Elevated stress hormones (AKA cortisol) is also common with PCOS. This comes from both general PCOS hormonal imbalance and from PCOS comorbidities. High levels of stress in the body can also reduce your thyroid function. Chronic stress can disrupt the normal functioning of the HPA axis, which regulates the body’s response to stress through hormone release. Stress can potentially impact the production and regulation of thyroid hormones.

Gluten

If you’ve been following me for a while, you know that I recommend trying a gluten-free diet to help combat PCOS. You can learn more about why in our article titled “Can Gluten Trigger PCOS Symptoms?” Gluten could be causing inflammation, and that triggers an autoimmune response and the elevation of stress hormones. 

Specifically, there was a study done on the connection between gluten and the thyroid. It showed that gluten contains a protein called gliadin, which closely resembles proteins of the thyroid gland through something called “molecular mimicry.” Your body can’t always tell the gliadin molecule and the thyroid molecule apart, so every time you eat gluten, your immune system attacks your thyroid as well as the gliadin protein. That combined with the high stress levels can wreak havoc on both your thyroid and PCOS-related symptoms. 

The PCOS and Thyroid Link

There are lots of ways PCOS and hypothyroidism could be linked. We know they’re definitely connected, though we’re not certain how. It’s best to consult your doctor if you’re experiencing the symptoms of hypothyroidism. And, ensure you get full labs done on your thyroid when confirming a diagnosis. Many basic lab tests only test two of the possible thyroid hormones—you need data on all of them- a full thyroid panel. 

Find the best solution with your physician, but know there are natural ways to reverse your symptoms and get yourself balanced again. For more on the connection between hypothyroidism and PCOS, check out this episode of A Cyster and Her Mister. Below, we’ll discuss those natural treatment methods I was referring to! 

PCOS And Hypothyroidism Symptoms

• Increased insulin resistance
• Irregular menstrual cycles
• Abnormal hair growth
• Male-pattern baldness 
• Infertility 
• Fatigue 
• Weight gain 
• Body aches
• Dry skin 
• Depression 
• High cholesterol
• Chronic colds
• Feeling cold 

PCOS And Hypothyroidism Treatment

Dairy- and Gluten-Free Anti-Inflammatory Diet

We already discussed how inflammation can cause an auto-immune response in the body. It can also slow down the conversion of a few of your thyroid hormones. This is why a gluten- and dairy-free anti-inflammatory diet should be considered to help boost thyroid function. 

This diet could have benefits for the PCOS side of things too, it is worth finding out if you are sensitive to gluten and dairy. Many women have lost weight and managed blood sugar levels and seen an overall improvement in symptoms of fatigue, mood swings, acne, irregular menstrual cycles.

You can learn more about how to reverse PCOS with diet on my blog, but also consider joining The Cysterhood. You’ll get new recipes for a meal plan custom suited to your carb tolerance, and you’ll also receive regular new workouts, monthly accountability calls, and access to an amazing community of women just like you fighting PCOS! 

Supplements

No matter how great your diet is, it’s hard to get all the necessary vitamins and minerals. Because of these inevitable nutritional deficiencies, supplements for PCOS and/or hypothyroidism are a good thing to consider. You can find the best natural supplements for PCOS specifically at the link, but below we’ll discuss some that are particularly helpful if you’re struggling with thyroid problems as well. 

Herbs

Herbs are another great way to naturally alleviate symptoms. Some studies have found ashwagandha, gum guggul, and coleus forskohlii to be beneficial for thyroid function. For more on herbs for PCOS, check out this post. 

Essential Oils

Like herbs, essential oils won’t totally cure your PCOS or hypothyroidism. However, when companioned with other solutions on this list, it can support your healing process and relieve symptoms! Spearmint, peppermint, myrrh, rose geranium, and cedarwood can all be beneficial for hypothyroidism. And, many of these double-dip and help alleviate PCOS symptoms, too. You can read more about what essential oils are best and how to use them HERE. 

Hot and Cold Therapy

If you experience aches and pains due to your thyroid issues, hot and cold therapy has been shown to help with that chronic soreness. People report other benefits to hot and cold therapy too, like reduced inflammation, increased energy, better focus, and improved mood—all of which women with PCOS/hypothyroidism need! 

Acupuncture

Studies have also found that acupuncture may help reduce symptoms of hypothyroidism and even help improve thyroid functioning. Other research shows acupuncture may improve fertility, insulin sensitivity, and testosterone balance in women with PCOS. 

Yoga and Self-Care

Since stress is such a big contributing factor to hypothyroidism and the symptoms of PCOS, reducing stress can help you find a lot of relief. Consider yoga or other self-care practices that lower your stress levels for better hormone balance. 

Hormone Medication

A doctor can also help your thyroid problems by prescribing medication that gives your body the missing thyroid hormones it needs to function. Usually, these are levoxyl, sythroid, or tirosint. They help give you a balanced hormonal state as you work on reversing your condition. Talk to your doctor or endocrinologist for more information! 

PCOS And Hypothyroidism Supplements

Vitamin B

Hypothyroidism can affect your vitamin B-1 and B-12 levels. Taking a supplement can replenish your vitamin B levels and relieve symptoms associated with the deficiency. 

Probiotics

Hypothyroidism and PCOS sometimes come with GI problems from poor gut health. For hypothyroidism, this is because your body produces less bile. In turn, nutrients are not broken down and absorbed properly, causing further deficiencies. Probiotics can help with this and certain PCOS symptoms. Here’s our roundup of the best probiotics to talk to your doctor about.

Selenium

Selenium is a necessary trace element for proper thyroid function, however, hypothyroidism can reduce the amount of selenium in the body. A supplement can help keep you balanced.

Zinc

You need thyroid hormones to break down zinc. Therefore, a low functioning thyroid can lead to zinc deficiencies. These low levels of zinc can cause symptoms like hair loss or thinning hair, and a zinc supplement can potentially help with that! 

PCOS And Hypothyroidism Diet Plan

PCOS and hypothyroidism may be linked, but both can be reversed naturally! 

Hypothyroidism and polycystic ovarian syndrome are both endocrine disorders that come with a slew of symptoms that can make day-to-day life really difficult. Luckily, once you know the connection and effects of these hormone disruptions, you can take steps to naturally heal your endocrine problems and get back to being your pre-PCOS self again. Join us every week on the blog and podcast for more PCOS-fighting tips.

When you’re working through symptoms of PCOS, you need all the support you can get. The symptoms of polycystic ovarian syndrome (PCOS) are tough. This is why having people, processes, and potential medications or supplements on your side can make you feel better physically and mentally. 

There are a lot of prescriptions out there for PCOS that can help with some of the symptoms, like insulin resistance, fertility, and inflammation. One of those popular medications used is Ozempic, which is a medication to treat type-2 diabetes. However, there are similar biological issues between a woman with PCOS and an adult with type-2 diabetes. 

Because of the similarities, this diabetes medication has shown some effectiveness in healing a few PCOS symptoms for some women with PCOS. As with all medications, though, there are risks and side effects—and a better natural solution. 

Let’s discuss Ozempic for PCOS and determine if it’s the right choice for you:

What is Ozempic?

Ozempic is an injectable medication mostly used for diabetes! It helps the body regulate blood sugar levels. Doctors prescribe it to patients who need a little help managing insulin, and it’s meant to work when combined with a healthy diet and exercise. 

Ozempic’s goal is to help control weight gain and reduce the risk of major cardiovascular events like heart attack and stroke through the management of insulin. 

How Does Ozempic Work?

Ozempic works by working with your body to maintain proper insulin levels. When your blood sugar rises, the medication kicks in to help your pancreas release insulin. While simultaneously stopping your liver from making more sugar. Ozempic also slows down digestion to further support proper glucose processing.

What Is Ozempic Used For?

• Better management of type-2 diabetes
• To lower blood sugar and A1C
• To lower the risk of cardiovascular diseases, such as stroke, heart attack, and death in adults with known heart disease 
• To aid in weight loss (although Ozempic is not a weight loss supplement)

Ozempic Side Effects

There are side effects with all medications. These are important to know before you make your informed decision. If you are already on Ozempic, call your doctor! Ozempic has side effects including: 

• Nausea
• Diarrhea
• Stomach pain
• Vomiting
• Constipation
• Inflammation of the pancreas
• Changes in vision (i.e. blurred vision) 
• Low blood sugar
• Kidney problems
• Serious allergic reactions (i.e. shortness of breath)
• Gallbladder problems
• Trouble swallowing
• Diabetic retinopathy

Can Ozempic Be Used For PCOS?

Yes, Ozempic can be used to manage PCOS. As you may already know, women with polycystic ovarian syndrome (PCOS) often have insulin resistance, which makes them prone to blood sugar spikes, weight gain, and type 2 diabetes. (You can get an idea if you might have insulin-resistant PCOS by taking this quiz.)

Ozempic is helpful for some Cysters because it can support the insulin production and digestion process. It slows down the digestion of food, which can keep you feeling full and reduce the urge to snack.

Additionally, Ozempic works with your body to help maintain healthy blood sugar and insulin levels to avoid drastic fluctuations that can cause mood swings, depression, anxiety, and fatigue. It sounds like a great medication choice, but understand it doesn’t work for everyone and can come with its side effects. Breastfeeding? Here’s what experts have to say about taking Ozempic while breastfeeding with PCOS.

Ozempic, Metformin, and Ovasitol

Metformin is a similar prescription to Ozempic. Like Ozempic, it has a few side effects that are less-than-ideal and we always recommend a more natural approach to lose weight and manage blood sugar.

Plus, in a study of over 300 women using Ozempic to help alleviate symptoms of PCOS and increase insulin sensitivity, only about 30% of women saw significant long-term improvements in their symptoms. Those are better statistics than metformin. Only 11% of women saw changes using that medication. 

Though those statistics can be discouraging, there are many natural ways of managing your PCOS through diet, exercise, self-care, and a personalized vitamins and supplements regimen. Ovasitol is my favorite PCOS supplement. It’s a natural inositol supplement that works a little differently than Ozempic and metformin. 

Many women with PCOS have a defect in their insulin receptors that reduce the readiness of glucose-consuming cells. When this happens, the body obviously can’t get rid of glucose, which stimulates the body to create more insulin. Cue the PCOS symptoms here!

Ovasitol works to override this issue and ensure that cells are ready to absorb sugar so your body doesn’t need to create more insulin. And, the best part? This natural supplement works for 47% of PCOS women. That means it often works better than both the medications AND it’s all natural. 

Should You Try Ovasitol Instead of Ozempic?

Ovasitol has been shown to curb cravings, improve insulin levels, ease inflammation, enhance egg quality, reduce cholesterol, and aid in healthy weight loss. That covers a lot of PCOS symptoms! It’s not an all-in-one cure, by any means, but with other lifestyle changes and supplement support, you can likely find relief like so many others! 

Of course, make sure you discuss your choice with your doctor. While you wait for your appointment, listen to this podcast episode all about Ovasitol and its benefits over prescription medication.

How to Use Ozempic

If you and your doctor discuss Ozempic and decide it’s the right fit, here’s how you safely take your Ozempic injections:

Step One: Wash Your Hands

You’ll be working with a needle, so make sure your hands are thoroughly washed with warm water and soap, for at least 2 minutes. 

Step Two: Remove the Cap

Remove the Ozempic pen cap and check the liquid inside. The medication should be clear in the cylinder and not cloudy. If it’s cloudy, don’t inject it, and call your doctor. 

Step Three: Attach the Needle

Take the needle container and peel off the top tab. Then, screw it into the pen until it’s nice and tight. Once it’s tight, remove BOTH needle caps. There is both an outer and inner plastic covering. Make sure you remove both, so you can see the needle sticking out. (Don’t discard any pieces.)  

Step Four: Check the Flow

Turn the dial to the dose flow check symbol. Press and hold the dose button. You’ll see a little drop of Ozempic on the needle. You’ll only need to do this once per pen. 

Step Five: Set Your Dose

Turn the dial until you see your dose displayed. 

Step Six: Clean Your Skin

Clean your skin with an alcohol wipe on your thigh, waist, or upper arm, depending on your preference. Dry the skin afterward. 

Step Seven: Inject

Pinch your skin and inject at a 90-degree angle. Make sure the display is visible and press the button. Once it winds down, hold for 6 seconds and remove. 

Step Eight: Prepare for the Next Injection

Put the outer plastic cap back onto the needle and screw the needle off. Discard the needle. Close the pen and put it somewhere safe until your next injection. 

How Long Does It Take For Ozempic To Work?

According to a case study, a woman with PCOS lost 70 pounds and regained her periods after taking Ozempic (semaglutide) for 5.5 months. While trying to avoid the side effects of Ozempic (or most other medications) start with a low dosage and start increasing it over time. So remember, losing weight may help make medications recommended for PCOS work better. I also think it’s worth talking to a registered dietitian to figure out the best weight-loss plan for you.

You should also make note that Ozempic isn’t recommended for patients with type 1 diabetes, as it is designed for type 2 diabetes treatments. The same goes for multiple endocrine neoplasia syndrome, which is a rare genetic disorder that affects hormone-producing glands. And it’s as I always say… Make sure you discuss any/all medical conditions you have with your healthcare provider before starting any new medication. They will definitely know better!

Take control of PCOS symptoms with Ovasitol, Ozempic, or Metformin. Consult your provider.

If you feel like despite your lifestyle changes, you’re failing to make strides, work with your doctor to decide which one feels right for you. Talk with your doctor to get their input and determine the best course of action. I hope you gain some relief soon through a sustainable and effective treatment solution! 

For more information on PCOS healing, check out our blog and podcast! We share regular tips and research to help Cysters thrive. Also, join our Cysterhood for the community, accountability, meal plans, workouts, and so much more. We’re all in this together! 

Infertility is probably the most widely known symptom of PCOS. Those of us with PCOS know there is a lot more to this disorder than struggling to get pregnant. This is something that affects us every day! However, it seems like many women silently suffer until they want to get pregnant, and that’s when we’re often diagnosed with PCOS.

So, how does PCOS affect pregnancy? Is it possible to have a healthy pregnancy with polycystic ovarian syndrome (PCOS)? Today, I’ve dedicated my post to fertility and pregnancy! I’ll walk you through the reality of conceiving and carrying a baby with PCOS. Here we go:   

How PCOS Affects Pregnancy

Infertility

I’ve said it before and I’ll say it again: PCOS is the most common hormonal disorder of women of reproductive age and it can be reversed through lifestyle changes. So, before anyone tells you that you can’t get pregnant with PCOS…listen to this. For some people, PCOS can make it really hard to get pregnant if it goes unmanaged. Irregular periods, hormonal imbalances, and insulin resistance prevents ovulation and contributes to fertility issues. You must change your lifestyle or you can seek fertility treatment in order to conceive. We’ll get to more on this later! Hang tight! 

High Blood Pressure

Many women with PCOS struggle with insulin resistance. This is when your body can’t properly process glucose, which raises your blood pressure and blood sugar levels. The hike in blood pressure increases a Cyster’s chance of developing type 2 diabetes and heart disease. And, when pregnant, it’s even more risky, because your baby is involved! 

During pregnancy, high blood pressure (AKA hypertension) can cause preeclampsia. Not only does preeclampsia make you uncomfortable with headaches, vision changes, shortness of breath, abdominal pain, and nausea, but it puts your child at risk.

Fetal growth restriction, preterm birth, placenta abruption, organ damage, and cardiovascular disease are just some of the potentially fatal results of preeclampsia on your child. You could also experience HELLP syndrome and eclampsia, which are severe progressions of preeclampsia that are life-threatening for the mother and baby. 

Gestational Diabetes

During pregnancy, some women can’t produce high enough insulin levels. This causes gestational diabetes. This means, a woman with PCOS is at much higher risk of developing gestational diabetes because her body already can’t use insulin effectively (if insulin resistance wasn’t managed pre-pregnancy), so also having insulin deficiency on top of that puts them at greater risk. 

Unfortunately, 50% of the women who get gestational diabetes later develop type 2 diabetes. Additionally, gestational diabetes can cause your baby to be born early or be born very large. Low blood sugar in those newborns is common too. And, unfortunately, these children are likely to develop type 2 diabetes themselves later in life! 

Large Birth Weight

As mentioned, high blood pressure causes a large birth weight. This might not seem like a big deal, but large babies increase the risk of birth injury. The infant may not fit through the birth canal, resulting in a c-section birth or other complications. And, once the baby is born, it can have issues with breathing, blood sugar, and jaundice.

Premature Birth

Pregnant women with PCOS are also at an increased risk of delivering prematurely. This is because high blood pressure makes it difficult for oxygen and nutrients to get to the baby. When the baby can’t get what it needs to grow, early delivery occurs. 

Premature birth could result in neurological disorders, lung disease, dental problems, hearing and vision loss, increased risk of infections, intestinal disorders, cerebral palsy, and more. All around, it’s not good. Blood pressure needs to stay low to keep baby safe and healthy. 

Low Apgar Score

Soon after birth, doctors check all the baby’s major vitals and bodily functions. The “Apgar Score” is the result of this test. Apgar is an acronym that represents the five checked categories, which are: 

• Appearance (skin color)
• Pulse (heart rate)
• Grimace response (reflexes)
• Activity (muscle tone)
• Respiration (breathing rate and effort).

Women with PCOS are more likely to give birth to babies with a low Apgar score. This can obviously be an indication of current or future complications during pregnancy. Many of these low scores are due to respiratory issues.

Pass on PCOS

Polycystic ovarian syndrome is caused by a combination of genetic and environmental factors. If PCOS goes unmanaged, it may be passed on through pregnancy. However, this is all the more reason to learn how to thrive with PCOS now. Blaze the trail today, so you can guide your daughter down this path in the future.

Miscarriage and Stillbirth

Miscarriages and stillbirths are the most devastating things a woman could ever experience. You are 50% more likely to have miscarriage or stillbirth if you have PCOS. But, don’t worry, there are lifestyle changes that can significantly improve your chances of a successful pregnancy. We’ll get into that in a moment! Hang tight, girls. A healthy pregnancy is possible.

PCOS Pregnancy Success Rate 

There are lots of treatment options that’ll increase your chances of getting pregnant with polycystic ovary syndrome (PCOS). With each step in the fertility treatment journey, you get closer to your parenthood goals! Here are the monthly success rates for each form of fertility treatment:

• Metaform – 2% 
• Clomid – 15%
• Femara – 15%
• Injectable gonadotropins – 20%
• Intrauterine insemination (IUI) – 25% 
• In-Vitro Fertilization (IVF) – 60% 

As you can see, you can increase your chances of getting pregnant significantly by pursuing fertility treatments. Before you decide to conceive, I recommend you make some lifestyle changes to reduce the risk of pregnancy complications and take supplements that promote healthy ovulation.

Doing so will make sure your body is in good shape for your growing child! Then, go ahead and see a fertility specialist. Here are ways to relieve PCOS symptoms, increase your chances of getting pregnant, and lower the odds of complications. 

What Precautions To Take During Pregnancy With PCOS

Maintain a Healthy Weight

To limit your risk of preeclampsia, gestational diabetes, shoulder dystocia, and unplanned c-sections, maintain a healthy weight throughout your pregnancy. Plus, losing weight after pregnancy is hard enough without significant weight gain! Learn more about losing weight with PCOS here.

Eat Well

Eating foods that support great blood sugar control can relieve your PCOS symptoms and reduce your risk of pregnancy complications. Ensure you’re eating enough and often. However, keep carbs low, reduce your fish intake, and cut dairy and gluten altogether. 

This is a lifestyle change I recommend even beyond pregnancy! Dairy and gluten can exacerbate PCOS symptoms and make us Cysters feel bloated, fatigued and inflamed.

Exercise

Regularly and safely exercising can help you maintain your weight, reproductive hormones, and menstrual cycles. This has been known to lower blood pressure and increase your chances of conceiving. Additionally, exercising while pregnant can help with non-PCOS related symptoms too, like backaches, constipation, bloating, swelling, and energy levels! 

Keep Stress Low

We all know that stress raises blood pressure, and blood pressure pushes mom and baby into dangerous territory. From preeclampsia to diabetes to heart disease, high blood pressure is NO JOKE. Find ways of managing your stress, especially while pregnant, to keep your baby safe. 

Get Good Sleep

You guessed it, not sleeping well can increase your blood pressure. Sleep at least six hours a night (but eight is WAY better). Create a good environment for sleeping too. This will keep your blood pressure low as your body is better able to control stress and metabolic hormones. You may see improvements in weight as well when you start sleeping well! 

Take the Right Supplements

It’s hard to get all the nutrients your body needs to thrive (not to mention the nutrients your baby needs). Even when you are really intentional about your food, you may still need folic acid or biotin supplements to get you all the necessary vitamins and minerals. Check out my past blog posts to determine the best supplements and vitamins.

*It’s important to note you should consult your doctor and potentially run blood tests before starting any new supplements while pregnant! 

Limit Caffeine

Heavy caffeine consumption can lead to pregnancy complications. If you’re frequently feeling PCOS fatigue, I get that you need something to boost your energy. However, caffeine maybe not be the answer. Some lifestyle and diet changes will do wonders to boost your mood and energy without the side effects of caffeine. Learn more about that here.

Reduce the risk of pregnancy complications by making small life changes that make a big impact! 

When you have PCOS, the road to parenthood is long and hard. Ladies, I am here with you. Diet, exercise, and self-care can change your life and help you achieve the life you want most. Start a PCOS diet to maintain a healthy pregnancy and relieve your worst symptoms.

And, don’t forget to join The Cysterhood. There, I’ll teach you exactly how to begin this lifestyle change! Recipes, workouts, accountability sessions, support groups, and more are included in this monthly membership.

If you’re not ready to take the jump, explore our blog and podcast full of free information. Join us, and let’s start healing!

The symptoms of polycystic ovary syndrome (PCOS) aren’t just physical. For many of us, the emotional and psychological impact can be even more overwhelming and more noticeable to those around us. Cysters, you know this better than anyone. Living with a chronic condition like PCOS often comes with a wave of intense emotions that can be hard to manage.

So where do these feelings come from? It’s a question that’s been asked time and time again: Does PCOS cause mood swings? If you’ve ever felt like your emotions are all over the place, you’re not alone. This post is for you. Let’s take a closer look at the connection between PCOS and mood swings, and what it might mean for your mental health.

PCOS and Mood Swings 

Does PCOS cause mood swings?

Yes. PCOS does cause mood swings. There are multiple root issues of PCOS that impact cognitive function and mood. Let’s remember that your mood isn’t just simply a feeling based on what’s going on the outside. Your emotions are actually more deeply rooted in chemical and hormonal processes happening on the inside. That means even if things in your life are going well or you’re doing something you enjoy, your mood can still be unpredictable. Here are a few ways that PCOS triggers mood swings in some Cysters:

Multiple Hormonal Imbalances

Even women without PCOS talk about having mood swings before their period, right? This is because your hormones shift before you menstruate, and it can impact your mood. Well, women with PCOS live in a state of imbalance all the time, leading to all sorts of mood issues. Here are just a few of the hormonal imbalances that may be affecting your emotions.

Elevated Androgen Levels:

High testosterone is extremely common in women with PCOS. When women have high levels of androgens (male sex hormones), it can prevent ovulation, throwing off your whole menstrual cycle. And, if your body can’t carry out the menstrual cycle properly, other sex hormones get off balance too. Along with mood swings, elevated androgens can also cause infertility, head hair loss, excess hair growth, and acne.

Low Progesterone Levels:

When women don’t ovulate, their progesterone levels are often low. This can cause anxiety and irritability.

Elevated Cortisol Levels:

Cortisol is the “stress” hormone. It’s meant to balance with melatonin to have us feeling calm but alert. However, Cysters usually have higher cortisol levels than other women, leaving us feeling wired, anxious, irritable, and overwhelmed. I recommend reading our post, “Can High Cortisol Cause Anxiety for Women with PCOS?“

Low Serotonin Levels:

Estrogen is necessary to regulate serotonin, which is our “feel good” chemical. When estrogen is thrown off by an irregular menstrual cycle, it can drop serotonin levels and lead to depression, irritability, and fatigue.

Poor Dopamine Signaling:

High androgens can disrupt dopamine signaling—and dopamine is another key chemical in making us feel joy. Without proper signalling, you may experience mood swings, impulsivity, depression, or ADHD-like symptoms. (Here’s more on PCOS and ADHD.)

Low GABA Activity:

GABA (gamma-aminobutyric acid) helps regulate anxiety, but it needs adequate progesterone levels to do that. Since high androgens prevent progesterone production, GABA is influenced too, contributing to anxiety, restlessness, and irritability.

To determine what hormones need work, consider a comprehensive blood test to check your levels! Cysters get 50% this one at Equilife.

Insulin Resistance

Insulin resistance is another common root issue of PCOS. It’s when your body doesn’t respond correctly to glucose. Instead of converting sugar to energy, it’s stored as fat and absorbed into the bloodstream. When insulin resistance is high, it actually puts our bodies into a sort of fight-or-flight mode and encourages the ovaries to produce more testosterone. It can also increase cortisol levels! So, insulin resistance just adds to the hormonal problem while also making you feel fatigued (because glucose isn’t turning to energy.) Insulin resistance can also cause high blood pressure, type 2 diabetes, and other heart health conditions long term.

Chronic Inflammation

PCOS root issue number three? Inflammation. Normally, this occurs when your body detects a threat like a cut, bacteria, or stress and your immune system sends out distress signals to protect and heal that area. However, with PCOS and other autoimmune disorders, inflammation doesn’t shut off. It just continues, attacking even healthy cells and keeping your body in a constant state of stress. This can mess with things like serotonin and dopamine while also raising your cortisol levels!

PCOS Anxiety And Depression

PCOS Burden

Unfortunately, Cysters, that’s not all. Not only do hormonal imbalances cause mood changes, but often women experience depression and anxiety because of PCOS comorbidities. Whether it’s those extra pounds, unrelenting acne, unwanted hair growth, infertility, or other common symptoms, PCOS can send women into a mental health mess. Poor body image, eating disorders, anxiety, depression, and, of course, chronic mood swings are not uncommon when your daily quality of life is consumed by the effects of PCOS. 

But, Cysters, stay with me. There are PCOS treatment options to balance your hormones and relieve your symptoms. (And, NO, it’s not hormonal birth control pills.) Keep reading, and I’ll walk you through some ways to alleviate your moodiness. If you want to hear about what other women are doing to relieve their mood issues, check out this episode of A Cyster and Her Mister where we break down this very topic of mood swings and read tips from other Cysters out there like us! 

How to Deal with PCOS Mood Swings

Cut dairy and gluten. 

Dairy and gluten may increase inflammation throughout the body. Especially with PCOS. The immune system reacts to lactose, wheat, and rye and causes tons of issues like fatigue, digestive problems, weight gain, chronic pain, and mood disorders. Inflammation overworks your body and will leave you feeling defeated mentally and physically. 

Cutting out dairy and gluten can put you on the path to success. Your immune system and adrenal system alike can stop working in overdrive, which will hopefully improve many of your symptoms of PCOS including mood issues. 

Eat less sugar. 

As we mentioned earlier, insulin resistance is when your body can’t properly process glucose. Your muscles, fat, and liver don’t use the glucose for energy like they’re supposed to. Instead, your pancreas works overtime to make more insulin to help the body break down the glucose. In turn, this makes your blood sugar shoot up. 

So, it’s not uncommon for a woman with PCOS to experience persistent peaks and valleys in her blood sugar levels. The highs cause anger and sadness, while the lows cause anxiousness and nervousness. Beyond that, insulin resistance causes other hormonal imbalances that jerk our emotions around like a ragdoll. Cutting sugar to a minimum will help keep your body from spinning into this cycle of overworking and overproducing. 

Minimize drinking caffeine. 

Women with PCOS aren’t doing any favors by leaning on caffeine as a crutch for energy. When you have PCOS, you often have cortisol dysregulation, and your body can’t take the stimulation of caffeine, leaving you tired the next day because you couldn’t get a restful night of sleep. Your adrenal system is likely already releasing too much cortisol because of inflammation or stress. So, when you add caffeine in there, your body has to work even harder to produce more cortisol. Which doesn’t energize you, but leaves you fatigued and, you guessed it, moody! 

Try acupuncture.

Acupuncture can be a game changer for those struggling with PCOS. I’ve already discussed at length how your body (with untamed PCOS) is brimming with stress hormones. And, studies suggest acupuncture can help calm your body’s fight-or-flight stress response to inflammation, caffeine, and other cortisol producers by releasing calming, feel-good neurotransmitters like endorphins. 

Regular acupuncture can do wonders for chronic anxiety as it helps manage your body’s response to stress. I go often, and I can tell when I’ve missed a few sessions.

PCOS Supplements For Mood Swings

Taking the right supplements will support your body when things are going awry. You can learn more about what vitamins and supplements you should take to manage all of your PCOS symptoms here, but for mood management specifically, here are your best ones:

• Ovasitol: Ovasitol is a mixture of B vitamins made for people with insulin resistance. These B vitamins are vital for stress management, androgen production, and neurotransmitter balance. And, the Ovasitol blend helps with hormone and blood sugar regulation as well. I have seen so much benefit from this supplement. (Use code 292660 for 15% off.) 
• Omega 3: Omega-3 stabilizes serotonin levels and helps with meal satisfaction. So, when you cut out dairy and gluten and are managing that new diet plan, an Omega-3 supplement will help you feel fuller and more satisfied. That’ll prevent you from sending your blood sugar all over with sugary snacks and carbs. 
• Melatonin: When you’re wired and anxious, it’s hard to fall asleep. When you do finally fall asleep, you don’t wake up feeling satisfied. Nope. More anxious! Use a melatonin supplement to help you fall asleep faster and achieve better sleep overall.

Drink green tea. 

Green tea has L-theanine, which is a calming agent that increases alpha brain waves. Make sure it’s caffeine-free, of course. But, try replacing your daily coffee or soda intake with decaf green tea instead. You could see lots of improvements in your mood and other PCOS symptoms. 

Do slow weighted workouts.

You might have learned that a good workout means your pulse is pounding and your heart is racing. For many, that’s true! But, for women of reproductive age with PCOS who are already running hot, more adrenaline, cortisol, and other anxiety-inducing chemicals are NOT good for your mood or your body. Instead, you can do slow weighted workouts to keep a healthy mood and weight. 

Sirak develops PCOS-specific workouts and delivers them to Cysterhood each month. They’re around 30 to 45 minutes long, and with the membership, you also get recipes, weight loss plans, and so much more. Check it out if you’re looking to rewrite your gym life and take control of your PCOS symptoms! 

Mood issues with PCOS are common, but with these tips, I hope you can find relief! 

PCOS is not something you just have to deal with. Cysters, there are so many ways to relieve even your most debilitating symptoms. If you want more answers on how to naturally alleviate the effects of PCOS, listen to my podcast “A Cyster and Her Mister” and browse the blog. Take a step towards recovery with The Cysterhood!

There is no one test or symptom that tells a Cyster they have polycystic ovary syndrome (PCOS). It’s a complicated hormonal problem that has many side effects, including excess hair growth, acne, weight gain, infertility, irregular periods, and more. However, when you look at all your symptoms together, you and your doctor can usually come to a definitive conclusion about a potential PCOS diagnosis. 

One of the earliest and clearest signs of PCOS are those irregular menstrual periods I discussed earlier. PCOS menstrual cycles aren’t just off schedule and frequently skipped, but they can also be painful and heavy. Doctors believe this heavy bleeding comes from imbalances of testosterone, progesterone, and estrogen—the primary sex organs in the body. Usually progesterone is too low, and estrogen and testosterone are both too high. 

This imbalance of hormones increases your blood pressure and insulin resistance while thickening the uterine wall. This is thought to spur heavy bleeding, which is also known as menorrhagia. Women usually bleed 2-3 TB of blood during a cycle, but Cysters can bleed almost twice that and experience clotting, too. If you’re a woman with PCOS, this bleeding can potentially even last seven days or longer. Our post about PCOS blood clots shares why they happen.

If gone untreated, too much bleeding can cause anemia, which can contribute to PCOS fatigue. Plus, that much bleeding can prevent you from living life to the fullest, while you’re constantly trying to manage that heavy flow. So, today, I’m sharing some tips on how to regulate your periods to reduce menstrual bleeding. Here are my tips: 

How To Stop PCOS Period Bleeding

Discuss with your doctor getting tests done. 

Before you go too far in the process, it’s a good idea to get some tests done to see what your underlying issues are. Though an imbalance of sex hormones could definitely be your problem, you could also have an iron deficiency, infection, or other complication that may or may not be associated with PCOS, so it’s best to get the facts. 

Talk to your doctor about getting a basic physical exam, a blood test, a pap test, an endometrial biopsy, and an ultrasound. This should give you the full scope of the problem. If it doesn’t target the cause, though, your doctor may refer you on to a specialist to get a sonohysterography and/or hysteroscopy. 

Consider a gluten- and dairy-free anti-inflammatory diet. 

If you do determine that your PCOS hormonal imbalances are causing your heavy bleeding, consider a new diet. A gluten- and dairy-free anti-inflammatory diet calibrated to your carb tolerance can help you lose weight, improve insulin resistance, and lower blood sugar. All of this may help regulate your hormones and alleviate heavy periods.

Eat more fiber. 

Our liver is a helpful organ for breaking down excess hormones. To give our liver the boost it needs to ditch extra estrogen and testosterone, try eating more fiber. Research shows that fiber supports our liver in breaking down large hormone concentrations, including estrogen! Some high-fiber foods you can add to your diet include pears, apples, bananas, carrots, beans, chia seeds, and almonds. 

Add cinnamon to your diet, too. 

According to a 2014 study, cinnamon can be beneficial for a number of menstrual problems, including heavy bleeding. So, sprinkle some on your fruit or oatmeal for a tasty treat that may help you with your irregular periods! 

Do the right exercises for your body. 

Since it seems higher body weight can contribute to heavy periods, weight loss is also an effective strategy for kicking heavy bleeding to the curb. If you’ve already made strides in your diet, add exercise too! 

However, a PCOS body often struggles with high cortisol levels (stress hormones) that can worsen hormonal problems, so sticking to cardio and slow-weighted workouts will probably be better than heart-pounding exercises that increase your cortisol levels further. You can find my recommended PCOS exercises HERE. 

Take helpful vitamins and supplements. 

Vitamins and supplements can give our bodies the right support by filling nutritional gaps. Even with a great diet, it’s still hard to get everything you need. When you’re getting enough vitamins and minerals, your body can better regulate itself and improve symptoms. Some of the best vitamins and supplements to consider for heavy periods are:

• B12
• Ovasitol
• Vitamin C
• Iron

Reduce caffeine and alcohol. 

Alcohol and caffeine should both be limited, but for different reasons. Caffeine encourages your adrenal system to produce more cortisol to keep you alert. Cysters’ often already run with higher levels of cortisol, remember, so caffeine can make it worse. This imbalance of hormones can elevate insulin resistance. Both excess hormones and insulin resistance can contribute to heavy period bleeding.

Conversely, alcohol reduces the functioning of your liver and worsens insulin resistance. You need to keep your blood sugars low and your liver working well to keep the proper hormone levels. So, try to reduce your caffeine and alcohol intake, especially near your period. 

Practice self-care. 

I’ve said it quite a few times throughout this post, but high stress levels are no good for you. Stress can give you high blood pressure and sugar while throwing your hormones totally off kilter. But, I know, when you’re dealing with the effects of PCOS, staying at peace is hard. So, try to practice self-care wherever you can. Whether you take a hot bath, journal, or do some yoga, prioritize making yourself feel good every day to limit your period bleeding and ease other PCOS symptoms too.

Get better sleep.

Poor sleeping habits can contribute to stress, high insulin levels, anxiety, depression, stress, and irregular menstrual cycles. Though getting real rest may be difficult for you, try your best to get enough sleep. To get better sleep, consider giving yourself time to wind down, taking a melatonin supplement, sticking to a schedule, and getting out in the sun. For more ways to improve your sleep with PCOS, check out this post. 

Where Can I Get More PCOS Period Help?

If you are looking for more resources, I’ve got them! Check out these episodes of our podcast A Cyster and Her Mister where we talk with the experts about period regulation:

• Reversing PCOS Irregular Periods with Dr. Nirvana
• Fix Your Period with Author Nicole Jardim!
• 10 Tips to Regulate Your Period with PCOS | Real Advice from a Fellow Cyster
• Period Repair Manual with Author Dr. Lara Briden

There are natural ways to improve your heavy menstrual bleeding. 

If you’re dealing with heavy periods, I hope this list will help you find relief. In fact, I hope as you start eating right, exercising often, and sleeping well, you get relief from other PCOS side effects too. It’s totally possible! I did it, and you can too. Join The Cysterhood to get support from our community through your journey, and don’t forget to check back for regular new blog posts and podcast episodes. I’m here to help you heal!

We’ve all been there… we think, “Okay, I have PCOS, so there really can’t be anything else that can happen.” Unfortunately, if we’re not intentional, we can get other complications outside of PCOS. We can experience symptoms that lead to other symptoms. So today we’re going to answer the question: how are PCOS and yeast infections related?

Polycystic ovary syndrome (PCOS) stems from problems with the endocrine system. It affects millions of women of reproductive age. Women with PCOS experience a variety of symptoms, including irregular periods, acne, weight gain, excessive hair growth, infertility, mood swings, and more. The list of symptoms seems never-ending for some women with PCOS, and when you experience a chronic problem, it makes you wonder if it could be tied to your PCOS too.

One issue women with PCOS often experience is frequent yeast infections. Research shows that PCOS does correlate with more yeast infections, but they’re not certain why. Today, I’m dedicating my post to what medical professionals believe the relationship is between yeast infections and PCOS so that you can prevent this fungal infection and treat it well when it happens. Let’s get into it:

How Are PCOS And Yeast Infections Related?

Yeast is a type of fungus that naturally exists in the vagina in small amounts. However, when there’s an imbalance in the vaginal microbiome, it can cause yeast overgrowth and result in a vaginal yeast infection (AKA vaginal candidiasis). Symptoms of yeast infections aren’t fun either. Women with the infection experience some of the following:

• Itching and irritation in and around the vagina
• Burning during sex or while urinating
• Swelling and redness of the vulva
• Pain in the vagina
• Thick, white cottage-cheese-like discharge 
• Watery discharge

Yeast infections are painful and uncomfortable and can make it difficult to go about your day-to-day life. Getting yeast infections frequently isn’t something I’d wish on anyone. Unfortunately, though, Cysters like us seem to be more prone to yeast infections. 

Why is this? Well, yeast infections start due to an imbalance in the vaginal microbiome. And, we know that any imbalance in the body can have a domino effect that causes other things to go off kilter too. The running theory is that these imbalances are likely the cause of recurrent yeast infections! 

Here are some of the problems that may be prompting yeast infections:

Insulin Resistance

Many women with PCOS have insulin resistance, which means their body does not properly process glucose (AKA sugar). This raises your blood sugar levels, which can cause fatigue, weight gain, and put you at risk of diabetes. What it can also do is increase your chances of fungal infections! That’s because fungi like yeast feed on sugar, so too much sugar can easily turn into a yeast infection. 

If you’re unsure if you have insulin resistance, it’s a good idea to learn the different types of PCOS and figure out which one fits your symptoms. 

Birth Control or Other Medications

Among other ways hormonal birth control may negatively affect your body, the changes in estrogen and progesterone can contribute to yeast overgrowth and later yeast infections. 

Other medications may do this too, so talk to your doctor if you feel there may be a correlation between your hormonal medication and your yeast infections. 

Stress

Stress is a difficult beast to manage, and Cysters tend to have difficulting bringing stress hormones back down. Chronic stress from inflammatory foods, insulin resistance, and endocrine disruptors can do a number on your cortisol hormone over time, leaving you feeling fatigued and anxious. When you’re stressed, your blood sugar also go up. Remember, yeast loves sugar, so as your blood sugar increases, so can your risk of yeast infections. 

Hormone Imbalances

Sugar is food for yeast, and estrogen is like yeast’s nagging mother-in-law encouraging it to multiply. As estrogen levels rise beyond normal levels, this relationship between yeast and estrogen can cause yeast overgrowth. Then, comes the infection. This is significant to a woman with PCOS because many of us have estrogen dominance. That imbalance can potentially lead to regular yeast infections. 

Natural Remedies For Yeast Infections In Women With PCOS

Coconut Oil

Coconut oil has been shown to have antifungal properties that can help treat some mild yeast infections. To treat with coconut oil, use only pure, organic coconut oil and apply it directly to the affected area. 

Tea Tree Essential Oil

Like coconut oil, research suggests tea tree oil has antifungal properties. However, you can’t just apply essential oils directly to your skin like you can with coconut oil, which is a carrier oil. To use tea tree oil, mix a few drops with coconut oil and then apply externally only. You can read more about the safe use of essential oils HERE.

Apple Cider Vinegar Baths

Studies show half a cup of apple cider vinegar in a warm bath can also help with yeast infections! Just soak in the tub for 20 minutes and the acidic properties of the vinegar may help kill yeast and other harmful microorganisms. 

Vitamin E

Vitamin E suppositories can also support the treatment of yeast infections, research suggests. It may reduce inflammation and prevent the thinning of the uterine wall. Both of these symptoms can worsen yeast infections and increase your risk of getting them, so getting these conditions under control may help treat and prevent yeast infections. You can buy vitamin E suppositories over the counter, but consult with your doctor before using them. 

Natural Ways to Prevent Yeast Infections For Women with PCOS

Probiotics

Probiotics are all about balancing your bacteria, both in your gut and in your vagina. Taking a regular oral lactobacillus acidophilus probiotic has several benefits, including yeast infection prevention. You can learn more about probiotics HERE.

Vitamin C Supplements

Vitamin C helps build a strong immune system, and a strong immune system helps your body regulate and balance bacteria in the body. Additionally, vitamin C has an antimicrobial quality. So it helps prevent yeast infections in two ways! Consider taking a vitamin C supplement and check out this post for more vitamins you should add to your routine.  

Get More Sleep

Your sleep is closely associated with your stress levels. And, if you remember from earlier, stress can be a cause of yeast infections. Prioritizing good sleep hygiene can help you lower cortisol (stress hormone) levels and maintain a more balanced vagina microbiome. Read this post for ways of bettering your sleep with PCOS!

Reduce Stress

Sleeping better is a great way of reducing stress, but there are other ways of lowering cortisol levels too. Try reducing known stressors in your life, practicing self-care, and limiting the amount of caffeine you drink. This can help lower cortisol, which will help keep blood sugar low, thus preventing yeast infections!

Anti-Inflammatory Diet 

Since yeast feeds on sugar, eating an anti-inflammatory diet that’s low in sugar can help reduce your risk of yeast infections! First, determine your carb tolerance, then consider a gluten- and dairy-free anti-inflammatory diet that suits that carb tolerance. 

Healthy food and lower sugar intake should help keep your body balanced! Not only can it prevent yeast infections, but it can help with other symptoms of PCOS as well. Learn more about a PCOS anti-inflammatory diet and what it could do for you HERE. And, join the Cysterhood which includes tons of great recipes to keep you on track! 

Women with PCOS are prone to yeast infections, but with these tips, you can prevent and treat a yeast infection naturally! 

A yeast infection can be miserable. It’s uncomfortable, painful, and just plain gross. As a woman living with PCOS, you have enough to deal with! Try preventing PCOS with these tips and consider these natural treatment methods if you happen to get one. For more ways to reverse PCOS and relieve symptoms, head to my blog and listen to our podcast.