Author: Tallene

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common in women of reproductive age. The hormonal imbalances create excess testosterone, cortisol, and insulin, leading to symptoms including hair loss, facial hair, irregular periods, acne, and difficulty losing weight.

Weight gain and weight loss issues go hand in hand for women with PCOS. There are two big reasons for this: insulin resistance and inflammation. Low-grade chronic inflammation drives insulin resistance further, and both lead to weight gain, specifically in the midsection.

Insulin resistance occurs when the body’s cells—especially in the muscles, fat, and liver—don’t respond properly to insulin, the hormone responsible for regulating blood sugar levels. As a result, the body produces even more insulin to compensate, leading to elevated insulin levels.

For many women with PCOS, this excess insulin can trigger increased hunger and cravings (even after a full meal!) and encourage fat storage, particularly around the belly. If that wasn’t enough, these elevated insulin levels and high blood pressure can also put you at risk of developing type 2 diabetes and cardiovascular disease. These factors can make weight loss feel frustratingly difficult—but the good news is that insulin resistance can be managed with the right strategies!

Not all PCOS Cysters are overweight or obese, but sustainable weight loss can help those who are. However, “eat less and exercise” isn’t helpful advice for women struggling to lose weight with PCOS. Over-exercising and restrictive eating can destabilize blood sugar levels, which is a big no-no when trying to manage insulin resistance and lose weight.

Despite the difficulties accompanying Polycystic Ovarian Syndrome (PCOS), it’s possible to manage PCOS symptoms and lose weight naturally. 

Here’s how!

How to Successfully Lose Weight with PCOS

Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition or wish to make dietary/lifestyle changes, please consult your doctor first. 

To learn more about how many carbs are right for your body, I can help you discover your carb tolerance range in The Cysterhood.

3. Get plenty of fiber .

If you thought the only purpose of fiber was to keep your bowel movements regular, think again! As well as relieving constipation and filtering out excess hormones, fiber plays a key role in lowering cholesterol and keeping your blood sugar stable, making it easier to lose weight. 

Fiber-rich foods not only provide volume but also take longer to digest, making you feel fuller and energized for longer and with fewer calories!

High-fiber foods include: 

• Almonds
• Oats
• Quinoa
• Chickpeas
• Lentils
• Broccoli
• Carrots
• Bananas
• Avocado

4. Eat enough protein and healthy fats . 

Protein helps to stabilize blood sugar levels and keep insulin down by blunting the absorption of carbohydrates/sugars. Specifically having a high-protein breakfast can set you up for having blood sugar stability for the rest of the day. I like to aim for 30g in the morning!

Adding protein to most of your meals is a nutritious and filling way to aid sustainable weight loss. 

High-protein foods include: 

• Fish, such as salmon or mackerel
• Poultry, such as chicken or turkey 
• Beans 
• Lentils 
• Nuts and seeds

Healthy fats like avocado, nuts, flaxseeds and olive oil are also great additions to a PCOS-friendly diet as they can help to reduce inflammation. 

5. Eat 3-4 times per day.

How often do you reach for the snacks out of boredom at random times of the day? 

Every time we eat, our insulin levels rise—that’s completely normal! But when we snack or graze throughout the day, insulin stays elevated. When insulin remains high for too long, it can interfere with fat burning, making it harder to lose weight.

As a registered dietitian with PCOS, I suggest having 3 balanced meals (breakfast, lunch and dinner) along with one snack in between lunch and dinner. You’re less likely to have cravings throughout the day when your meals are balanced and you’re prepared for your afternoon snack.

6. Limit sugary and processed foods .

Processed foods often contain added sugars, unhealthy fats, excess salt, and artificial additives like flavor enhancers or thickeners. And while there’s nothing wrong with enjoying a treat now and then, consistently eating a diet high in processed and sugary foods can contribute to weight gain, hormonal dysregulation, and other health issues.

Prepare for your afternoon snack by swapping the processed, sugary snacks with food pairs that can help with blood sugar, for example, a carb paired with protein or a healthy fat. I’ve got plenty of low-sugar snack recipes that you can check out in The Cysterhood.

8. Fill nutrient gaps with PCOS-friendly supplements.

No matter how balanced and intentional your diet is, nutrient gaps are inevitable. There are just a lot of daily vitamins and minerals that support our body’s essential functions! A gluten- and dairy-free diet combined with strategic supplements can not only help with weight loss, but they can also relieve other symptoms of PCOS, including acne, menstrual irregularity, mood issues, fatigue, and more.

I recommend taking NSF-certified supplements specifically formulated for PCOS to give yourself the best chance of success! You can find just that at Ovafit. Here are the supplements I recommend:

• Ovasitol
• Berberine Advanced
• Multivitamin
• Omega-3
• Curcumin
• CoQ10

9. Get quality sleep.

Last but certainly not least, the importance of rest cannot be overstated! Sleep deprivation, even after one night, exacerbates insulin resistance. Numerous studies have examined the link between sleep and weight. Lack of energy and sleepiness typically leads to a higher sugar and caffeine intake, leading to weight gain and less exercise. 

You should aim for 8-9 hours of sleep a night to reduce stress, maintain a healthy weight, boost your immune system and lower your risk of serious health problems, like diabetes and heart disease. 

Losing weight when you have PCOS can be challenging, as many women struggle with sleep disturbances. However, some of the habits you establish during the day, like keeping cortisol low with slow, weighted workouts or maintaining a PCOS friendly diet so you’re not on a blood sugar rollercoaster, can help you get better quality sleep throughout the night.

10. Build a support squad.

Losing weight can be tough, and navigating the symptoms of PCOS can make it even tougher. That’s why it’s so important to surround yourself with a supportive community that understands what you’re going through. Consider joining a PCOS support group or finding a friend who is also looking to improve their health. Having someone to talk to and rely on can make all the difference. In The Cysterhood app, everyone is invited to join my private Cysterhood group where Cysters get to share their wins, their setbacks, and their PCOS journey while cheering and supporting each other. It’s also a great place to learn from each other’s experiences and get your questions answered by me!

11. Talk to a healthcare professional.

PCOS is often accompanied by insulin resistance and weight gain, making it all the more challenging to shed the pounds. Speaking to a healthcare professional who specializes in PCOS can provide you with personalized advice on diet, exercise, and medication that could be beneficial for people with PCOS. They can also assess your cortisol levels to ensure that your weight loss plan takes your unique needs into account. Additionally, discussing sleep apnea and other health conditions can assist long-term goals. Start your journey with guidance and support from healthcare professionals who know how to manage PCOS.

With the right approach, you can create a diet and lifestyle that makes you feel fantastic from the inside out. 

When you’re trying to lose weight with PCOS, it’s about so much more than just what we see in the mirror. Even just a little weight loss can improve SO many difficult, chronic symptoms. This is why I am so passionate about helping Cysters like you take control and reverse PCOS through natural lifestyle changes! For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister and our handy blog posts on PCOS Weight Lost.org. 

People every day are getting more familiar with polycystic ovary syndrome (PCOS). Since it’s one of the most common conditions affecting women of childbearing age, pretty much everyone knows at least one woman who struggles with the effects of PCOS. However, the only symptoms of PCOS most people know about are infertility and weight gain. There is a lot more to PCOS than this! 

It’s true that these are definitely challenging symptoms of PCOS, but beyond infertility and high body mass index, PCOS can also cause mood swings, mental health disorders, sleep issues, hair loss, acne, fatigue, and more. Recently, health research has revealed a link between PCOS and ADHD. 

PCOS And ADHD: The Overlooked Connection

If you’re a Cyster with ADHD or if you think you might have ADHD, this post will help you understand the correlation between PCOS and ADHD and hopefully help you find some relief. Here’s what Cysters need to know about PCOS and ADHD:

What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder. Like PCOS, medical professionals are not sure what causes ADHD. 

Often, when we hear about ADHD, we think of wild children with lots of big emotions and problems paying attention. However, ADHD doesn’t exhibit itself the same in every person and ADHD usually continues into adulthood, especially if left untreated.  

That being said, women rarely receive treatment before adulthood, because women are often not diagnosed until their 30s or 40s, whereas men are usually diagnosed before age 12. This is because women normally fall into the “inattentive” ADHD category that doesn’t have the fidgetiness and hyperactiveness that are identified at young ages. 

As mentioned, ADHD can continue into adulthood, and adults with ADHD show symptoms differently than children. Here are some signs you may have ADHD as an adult:

Symptoms of ADHD in Adults 

• Careless mistakes and lack of attention to detail
• Always starting new tasks before finishing others
• Disorganization
• Problems relaxing and being calm
• Talks over people and struggles to sit quietly 
• Mood swings and irritability 
• Issues handling stress
• Extreme impatience
• Takes big risks regardless of safety or consequence
• Trouble focusing and paying attention
• Easily distracted
• Consistently losing items
• Forgetfulness

Can PCOS Cause ADHD Symptoms?

Research findings suggest that women with PCOS often experience worsened symptoms of ADHD and are, in general, more likely to be diagnosed with ADHD than other women. Our hormones play a key role in our behavior management, so imbalances in the endocrine system can affect the same parts of the brain that ADHD does. 

This can aggravate all of your ADHD symptoms, but it can specifically increase fatigue, irritability, and sleeping difficulties. These worsening side effects can also put Cysters at a higher risk of depression and anxiety disorders. 

Can a Mother’s PCOS Increase the Risk of ADHD in Children?

Research seems to show that mothers with PCOS are much more likely to have children with ADHD than a mother without the disorder. This is especially evident in girls! Doctors think this may be because of high levels of androgens in the body of a mother with PCOS. This exposure could be the reason for the link between maternal PCOS and ADHD. The study showed that children born to mothers with PCOS are 2.3 times more likely to have ADHD than a child born in other circumstances. 

(Side note: Studies also show that PCOS, can not only be a risk factor for a child developing ADHD, but it increases the child’s chances of being diagnosed with Autism Spectrum Disorders [ASDS].)

Factors That Contribute To The Link Between ADHD And PCOS

Hormone Imbalances

It seems like the main factor that could link ADHD and PCOS is hormone imbalance. Both estrogen and progesterone (the female sex hormones) influence dopamine and serotonin. These two chemicals are often the culprits of ADHD symptoms. 

Low dopamine and serotonin as a result of fluctuating estrogen and progesterone can negatively impact cognitive functioning—including energy, memory, learning, and emotional regulation. Luckily, restoring natural hormone balance can help relieve ADHD and PCOS symptoms. 

Insulin Resistance

Insulin resistance could be another contributor to worsening ADHD symptoms in Cysters. When you’re insulin resistant, your body can’t properly process glucose. Instead of the glucose getting absorbed into the cells and converting to energy, it’s absorbed into the body and turns to fat and enters your bloodstream. Of course, that’s how we get high blood sugar! 

Rises and drops in blood sugar also affect the brain, including serotonin and dopamine production. Often, these fluctuations will cause fatigue and trouble focusing, which are two common challenges for people with ADHD. For insulin resistance treatments, check out this episode of A Cyster and Her Mister podcast.

Compromised Gut Health

Our gut health actually is a big contributor to proper serotonin production in our brands. Without the right balance of bacteria, your body may not make enough serotonin to maintain a healthy brain. We see a similar relationship between PCOS symptoms and gut health, so this could be a link between the two disorders!  

Inflammation

Inflammatory foods like gluten, dairy, added sugars, and food dyes can cause an autoimmune response in your body. This is when your immune system attacks healthy cells, misinterpreting the inflammatory foods as toxins. 

A little bit of inflammation when you’re fighting an illness isn’t a big deal, but chronic inflammation can lower your immune system, trigger weight gain, worsen gut health, cause chronic pain, and aggravate ADHD and PCOS symptoms. If you think you may be struggling with inflammation, hear about the signs of inflammation on my podcast. And, learn more about going dairy-and gluten-free on the blog. 

Low-Quality Sleep 

We all get cranky if we don’t get enough sleep. This is especially true for people with ADHD and PCOS. Since our brain health is already volatile due to hormone imbalance, poor sleep can just add to it. Plus, low-quality sleep has also been shown to worsen insulin resistance. All this means getting better sleep is super important to maintain your health and relieve symptoms of ADHD and PCOS. 

Poor Diet

Nutrient deficiencies can cause unpleasant symptoms in anyone, but women with ADHD and PCOS may have specific problems maintaining the right levels of vitamins and nutrients. (Like omega-3 fatty acids and magnesium.) On top of that, cravings and impulse problems from PCOS and ADHD may mean you’re putting a lot of foods in your body that are hurting you rather than helping you.

You can naturally reverse symptoms of PCOS with the right diet and supplements. As a nutritionist who specializes in PCOS, I recommend an anti-inflammatory, gluten- and dairy-free diet. Since PCOS can worsen symptoms of ADHD, as you heal your PCOS, you’ll likely see improvements in your ADHD as well. For meal plans and support, download The Cysterhood App. 

Stress

The final possible link between PCOS and ADHD is chronic stress. Cortisol is our stress hormone and it can be overproduced in response to inflammation, crappy sleep, poor gut health, improper diet, and other hormone imbalances. (Yes, everything we’ve discussed so far!) 

These high levels of cortisol can then snowball into cognitive problems, insulin resistance, gut problems, chronic inflammation, and other hormone imbalances. This jump-starts a vicious stress cycle that’s hard to break! Prioritizing self-care and positive lifestyle changes can make all the difference to reduce your PCOS and ADHD symptoms and regain healthy cognitive functioning.  

How the Menstrual Cycle Affects ADHD?

Many women with ADHD notice their symptoms don’t stay the same all month. Focus, motivation, energy, and emotional regulation can shift depending on where they are in their cycle.

This happens because hormones like estrogen and progesterone affect important brain chemicals. One of the biggest is dopamine, which plays a major role in attention, motivation, and executive functioning. As hormone levels rise and fall throughout the month, ADHD symptoms can temporarily improve or become more noticeable.

Here’s how each phase of the menstrual cycle may affect ADHD symptoms:

Menstruation (Days 1-5)

During menstruation, both estrogen and progesterone are at their lowest levels. These hormones play a big role in neurotransmitters associated with focus, executive functioning, motivation, emotional stability, and energy. So for women with ADHD, the lack of support from these hormones can make symptoms temporarily worse.

Common experiences include:

• Low energy and fatigue
• Difficulty focusing 
• Feeling mentally overwhelmed 
• Slower processing speed
• Reduced motivation

Follicular Phase (Days 6-14)

The follicular phase technically begins on day one along with menstruation, but its effects become more noticeable after bleeding ends. During this phase, estrogen levels gradually rise. This increase supports dopamine and other neurotransmitters in the brain, helping improve focus, mental clarity, and motivation.

Common experiences include:

• Improved concentration
• Better task initiation
• Increased motivation
• Clearer thinking and problem-solving
• Greater mental stamina

Ovulation (Days 15-25)

Right before ovulation, estrogen reaches its highest point in the entire menstrual cycle as the body prepares to release an egg. This hormonal surge increases dopamine activity in the brain, which can temporarily make ADHD symptoms easier to manage. In fact, many women report that they feel the most mentally sharp and motivated during ovulation.

Common experiences include:

• Strong focus and productivity
• Higher energy levels
• Improved mood
• Greater confidence and sociability
• Easier organization and planning

Luteal Phase (Days 25-28)

During the luteal phase, estrogen drops, and progesterone becomes the dominant hormone. While progesterone supports certain calming neurotransmitters, it does not boost dopamine the way estrogen does. As a result, many women with ADHD notice their symptoms gradually becoming more challenging again, especially in the days leading up to their period.

Common experiences include:

• Low energy or fatigue
• Difficulty focusing
• Feeling mentally overwhelmed
• Slower processing speed
• Reduced motivation

Link Between ADHD and Chronic Fatigue

Around 62% of people with ADHD struggle with chronic fatigue. There are actually quite a few reasons for this.

First of all, ADHD is often linked to lower dopamine activity in the brain. Since dopamine helps regulate motivation and alertness, everyday tasks with ADHD can require much more mental effort. Over time, that constant effort can lead to burnout and fatigue.

Additionally, up to half of adults with ADHD struggle with sleep. Of course, poor sleep quality leads to excessive daytime tiredness. Then there’s the exhaustion that comes from increased sensitivity to environmental stimuli, social demands, and emotional stress that many people with ADHD experience. Altogether, it can be a recipe for chronic fatigue.

If all that wasn’t enough, things can become even more complicated when ADHD overlaps with conditions like PCOS. Hormonal imbalances and metabolic issues can further wear down the body’s energy systems. The result? Even more intense daytime sleepiness and fatigue.

Struggling with this? Here’s how to treat PCOS fatigue.

Does ADHD Cause Weight Gain?

ADHD doesn’t directly cause weight gain, but many of its symptoms can make maintaining a healthy weight more difficult. Issues with impulse control, dopamine regulation, and executive functioning can all influence eating habits, activity levels, and daily routines.

For example, people with ADHD may be more likely to experience impulsive eating or frequent snacking. This is especially true when seeking quick dopamine boosts from highly palatable foods like sugar and refined carbohydrates. At the same time, difficulties with planning, grocery shopping, and meal preparation can make it harder to maintain consistent, balanced eating habits. (Download The Cysterhood app to help with that.)

Energy regulation can also play a role. Chronic fatigue, sleep disruptions, and mental burnout may reduce motivation for physical activity. At the same time, irregular routines can lead to skipping meals, followed by overeating later in the day. As a result, people with ADHD are about 70% more likely to have obesity than those without the condition.

In women with ADHD, weight challenges may be even more significant when the condition overlaps with PCOS. Cysters are already predisposed to struggle with weight due to underlying metabolic and hormonal issues, so ADHD can simply add fuel to the fire.

There is a link between PCOS and ADHD, which can worsen the symptoms of both disorders. 

Though living with ADHD or PCOS (or both) has its challenges, you can manage your symptoms naturally and reach all your health goals. I was able to reverse my PCOS and reclaim my life using the right diet, exercises, and mindset shifts, and I want to help you too using The Cysterhood App, the blog, and the Cyster and Her Mister podcast. Check out all the content and let’s heal together! 

Searching “PCOS and pregnancy” online brings up millions of results—many of them confusing, conflicting, or downright overwhelming. If you’ve ever gone down a Google rabbit hole, you’re not alone!

But here’s the truth: While PCOS (Polycystic Ovary Syndrome) can impact fertility, it’s also one of the most treatable causes of infertility. With the right approach, many women with PCOS go on to conceive and have healthy, thriving pregnancies. Let’s break down what you need to know to support your body and fertility every step of the way.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have fertility problems, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor or a fertility specialist first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences experienced by any person reading this educational content. 

First up…how does PCOS affect getting pregnant? 

Polycystic ovary syndrome (PCOS) is a common endocrine condition that affects women of reproductive age. These women with PCOS have hormonal imbalances that interfere with the growth and release of eggs from the ovaries (ovulation). In a normal menstrual cycle with ovulation, a number of eggs mature in follicles in the ovaries. The ripest egg is released into one of the fallopian tubes, where it meets the sperm if there is any. 

Many of us Cysters have irregular periods, or no periods at all because the ovaries aren’t getting the right hormonal signals from the pituitary gland. Abnormal levels of androgens (often referred to as “male” hormones) disrupt the monthly cycle of ovulation and menstruation. If a healthy egg isn’t released, it can’t be fertilized by sperm, meaning you can’t get pregnant. 

Can PCOS cause pregnancy complications? 

Women with PCOS may have a higher risk of certain pregnancy complications, especially if symptoms like insulin resistance or inflammation haven’t been addressed before conception. Some of the most commonly reported complications include gestational diabetes, high blood pressure during pregnancy, preterm delivery, miscarriage, and preeclampsia.

But take a deep breath, Cyster…this doesn’t mean these outcomes are guaranteed.

With the right combination of lifestyle shifts, early screenings, and regular check-ups, many of these risks can be managed or even prevented. In fact, most complications tend to be tied to common PCOS co-factors like insulin resistance, weight gain, or inflammation, not the diagnosis itself. That means there’s so much you can do to support a healthy pregnancy before it even begins.

For example, research shows that women with insulin resistance or a higher BMI may face a slightly elevated risk of early pregnancy complications, but when those root issues are addressed ahead of time, their chances of a healthy pregnancy increase significantly.

And yes! Plenty of Cysters go on to have smooth pregnancies and healthy babies.

According to international, evidence-based guidelines for PCOS, lifestyle factors like blood sugar balance, anti-inflammatory nutrition, sleep, movement, and cutting out smoking or alcohol are some of the most effective ways to boost fertility and support your body through each trimester.

At the end of the day, a healthy pregnancy with PCOS is 100% possible—and you deserve a care plan that honors your unique body and journey.

How to have a healthy pregnancy with PCOS 

Managing Weight with PCOS (Especially Before Pregnancy)

Weight gain is a common struggle for many women with PCOS, and it’s not just about diet or exercise—it’s about what’s happening hormonally. PCOS can cause insulin resistance, which means your body isn’t using insulin efficiently. In response, your pancreas produces more insulin, which can trigger hunger, increase fat storage (especially around the belly), and make weight loss feel frustratingly difficult.

If you’re trying to conceive, even a small amount of weight loss—just 5–10% of your current body weight—can help improve insulin sensitivity and reduce the risk of complications like gestational diabetes. And while there’s no one-size-fits-all approach to PCOS weight loss, many Cysters find that reducing gluten and dairy can ease inflammation, stabilize blood sugar, and help manage cravings.

That’s why we often recommend trying a gluten- and dairy-free anti-inflammatory approach for at least 30 days to see how your body responds. It’s not about restriction—it’s about figuring out what fuels your body best so you can feel better, have more energy, and support your fertility. But what is most important is that you and your doctor are on the same page for what is the ideal diet for you and your baby. Be sure to check-in with your doctor and dietitian before taking the next steps.

A helpful tip? Build your meals around foods that keep your blood sugar stable—like fiber-rich veggies, lean proteins, healthy fats, and slow-digesting carbs.

If you’re looking for support, check out The Cysterhood App! You’ll find PCOS-friendly recipes, meal plans, and guidance for four different carb ranges—so you can discover what works best for your unique body.

Eat regularly 

What you eat now will help your baby grow and develop healthily, giving them the best possible start in life. Make sure you eat regularly – 3 meals a day and a couple of snacks in between if necessary. Eating foods that are rich in fiber, protein, iron, calcium, and healthy fats will keep you and your baby as strong and healthy as possible. Needless to say, smoking and drinking alcohol should be cut out altogether! 

Protein-rich foods include: 

• Beans 
• Legumes
• Fish (but watch out for mercury levels)
• Eggs 
• Meat (but avoid liver)
• Poultry 
• Nuts 

When preparing meat during pregnancy, always make sure it’s cooked all the way through—no pink centers or runny juices. Cook until it’s steaming hot to reduce the risk of harmful bacteria.

It’s great to include a variety of protein sources like poultry, beef, and fish, but stick to two portions or less of oily fish per week (like salmon, mackerel, or trout). These types of fish are rich in omega-3s, which are amazing for your baby’s brain development, but too much may expose you to environmental toxins, so moderation is key. And don’t shy away from healthy fats while cooking—your body needs them now more than ever! Use options like olive oil or avocado oil to support hormone production and nutrient absorption while keeping your meals nourishing and satisfying.

Fiber-rich foods include: 

• Whole grains
• Avocados 
• Beans 
• Broccoli
• Berries
• Dried fruits
• Apples 

When you reach for the snacks, opt for nutritious options such as: 

• Salad vegetables, such as celery, cucumber, or carrot
• Hummus with vegetable sticks
• Fruit
• Ready-to-eat apricots, figs or prunes 

For a more exhaustive list of PCOS-friendly snacks, check out our blog post on PCOS snack ideas. 

Limit caffeine 

It’s a good idea to limit your caffeine intake while pregnant, as high levels have been linked to pregnancy complications. If you’re drinking coffee and caffeinated beverages because you’re tired, try boosting your energy levels by taking walks outside to get vitamin D (something us Cysters are usually deficient in) and eating a balanced, PCOS-friendly diet where you pair your carbs with protein and/or a fat. 

Gentle exercise 

Regular, pregnancy-safe exercise can have a hugely positive effect on your blood glucose levels and lower the risk of gestational diabetes. Try to aim for around 150 minutes of moderate-intensity exercise a week. This should raise your heart rate, make you breathe a little faster, and make you feel warmer. Try to practice something you enjoy, be it yoga, pilates, walking after meals or slow, weighted workouts. 

Take the right supplements.

Nutrient deficiencies are pretty common for any person, but especially a woman with PCOS. The root issues of this condition can impact your body’s absorption of important vitamins and minerals, so it’s SO important you get the right supplements to support your body and keep it working at its best. Here are my favorite supplements for fertility, which you can get at Ovafit! Be sure to talk to your doctor about adding these to your routine.

• Purely Prenatal (Multivitamin + CoQ10)
• Curcumin
• Omega-3
• Ovasitol
• Berberine

Speak to your healthcare provider 

If you have PCOS and get pregnant, work with your health care provider to promote a healthy pregnancy and delivery. If you are concerned about your symptoms or worried about complications, always speak to your doctor. The risk of these complications can be reduced by monitoring PCOS symptoms, making healthy lifestyle changes, and taking extra care during your pregnancy. You can also discuss fertility treatments for women with PCOS, including, intrauterine insemination (IUI), in vitro fertilization (IVF), or an ovarian surgery called laparoscopic ovarian drilling (LOD.)

With or without PCOS, it’s sadly not always clear why pregnancy complications arise. Despite this, avoiding alcohol, giving up smoking, staying physically active, and managing your weight are key factors in contributing to healthy pregnancy in women with PCOS. 

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts on PCOS Weight Loss. 

If this blog post was helpful, you may also like: 

• How to increase ovulation with PCOS
• Does PCOS reduce egg quality? 
• How to regulate periods with PCOS 

Polycystic Ovary Syndrome (PCOS) is a complex endocrine condition that affects a woman’s hormone balance, fertility, menstrual cycle, and more. Higher levels of androgens (for example, high testosterone levels) can cause a host of symptoms, including acne, hair loss, excessive hair growth, and weight gain. 

Although there isn’t a ‘cure’ for PCOS, a combination of nutrition, exercise, and lifestyle changes can help women with PCOS live almost symptom-free. But trying to regulate your hormone imbalances and fulfill your nutritional needs as a PCOS Cyster can feel overwhelming. 

If you have vitamin and mineral deficiencies (which many PCOS Cysters do), it’s difficult to get all your required nutrients from meals alone. So taking vitamin supplements can help to compensate for any deficiencies you may have. As well as manage PCOS-related symptoms and reduce triggers. 

Check out the best vitamin supplements you can take for PCOS. 

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content. 

How To Choose The Best Vitamins For PCOS?

• Get lab work to determine what deficiencies you have. 
• Identify the root issues you’re dealing with based on your PCOS type. (Take the quiz!)
• Make sure the supplements are NSF-certified. 
• Avoid supplements with fillers, additives, and other junk. 
• Ensure the supplements are compatible with your PCOS diet. (gluten- and diary-free)
• Confirm they won’t conflict with other medications or supplements you’re taking. 
• Discuss all new supplements with your doctor.

Here are some of the bset supplements for PCOS:

Inositol 

Inositols are holy grail supplements for PCOS Cysters. In fact, they can curb intense cravings, improve insulin levels, ease inflammation, enhance egg quality, reduce cholesterol, and aid healthy weight loss. Quite the all-rounder, right? 

In addition, Inositols are one of the most researched supplements for PCOS. The combination of D-Chiro inositol (DCI) and Myo-inositol in a 40:1 ratio is also known to improve egg quality and ovarian function. DCI can improve insulin resistance, which is common in women with PCOS. This combined approach targets both the metabolic and ovarian aspects of the condition.  Ovasitol is a 100% pure inositol supplement made in the 40:1 ratio. It’s made from vitamin B8 and has also been shown to improve egg quality and ovulation. 

It’s good to know that studies also show that inositol is just as effective in PCOS women as metformin, except metformin has been shown to have five times more side effects. Consider consulting your doctor to see if Ovasitol is the right fit for you.

Here’s a summary of how inositol can help with PCOS:

• Improves insulin sensitivity
• Supports regular ovulation
• Reduces androgen levels 
• Regulates menstrual cycles
• Enhances egg quality and fertility
• Betters mood
• Reduces anxiety
• Improve thyroid function

Multivitamin

You can’t go wrong with an all-in-one! Having PCOS can rob the body of nutrients, due to vitamin/mineral deficiencies caused by birth control medication, or dietary choices (i.e. eating foods that aggravate inflammation). Support your body by taking a daily multivitamin, so you can plug small but critical nutritional gaps in your diet. 

Our very own Ovavit MetaMutli multivitamin has been specifically formulated for women with PCOS. 

Check out the lowdown: 

• It provides a full range of over 20 key nutrient essentials that promote your body’s ability to efficiently convert carbohydrates into energy and manage your metabolism. 

• It’s specifically made for PCOS women to support immune health, metabolism, bone health, and more.

• The majority of minerals in this formula come in a ‘chelated’ form for better absorption and bioavailability. This is also super important as not all multivitamins are chelated, rendering them almost ineffective. 

• It’s independently tested and certified by NSF International to guarantee that the quantities of vitamins and minerals contained in each dose are consistent with the label.

• PCOS robs us of essential nutrients that are critical for metabolic health. This multivitamin is designed to fill nutrient gaps that exacerbate PCOS problems like hair loss, cystic acne, fatigue, and weight gain.

Order it here. 

Vitamin D

Let’s hear it for the sunshine vitamin! Vitamin D plays a key role in PCOS management, as it’s known to improve levels of hormonal, oxidative stress, and inflammatory parameters in PCOS. However, many PCOS Cysters (and many people in general!) are Vitamin D deficient. 

Taking Vitamin D supplements can help target a host of PCOS symptoms and risk factors. 

• May support the immune system and fight inflammation
• May improve insulin resistance
• May help prevent Type 1 and Type 2 diabetes
• May help with weight loss 
• May help battle depression
• May aid menstrual regulation
• May reduce male hormone levels 

To make sure our Cysters get the right dosage they need, we made sure to include it in OvaFit’s MetaMulti multivitamin!

Omega-3 Fish Oil 

Omega-3s are anti-inflammatory, hormone-balancing, mood-boosting fatty acids that must be absorbed from natural sources. People with PCOS are unable to efficiently process the Omega-3s found in seeds and nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Thankfully, you can skip this conversion step by taking a fish oil supplement.  

The effects of omega-3s are powerful; they’re associated with lowering androgen/testosterone levels (no more facial hair and acne!), lowering triglyceride levels, (a type of blood fat – too much of which can increase the risk of heart disease), lowering blood pressure, reducing inflammation (goodbye, joint pain!) and also improving your mood. 

In fact, our very own Omega-3 Ovafit supplement has been specially formulated for PCOS Cysters. This purified fish oil supplement, made from wild-caught Alaska Pollock, is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). And highly concentrated for maximum nutritional benefits. 

It’s independently tested and certified by both NSF International and the International Fish Oil Standards (IFOS) for content accuracy, purity, and freedom from contaminants such as mercury and PCBs. AlaskOmega® is a refined omega-3 fish oil concentrate and a registered trademark of Organic Technologies.

Order it here. 

Berberine

Want a supplement found to be almost as beneficial as inositol for PCOS? Berberine! In a study of berberine, inositol, and metformin, both natural supplements were found to be way more beneficial than the prescription. That’s pretty incredible! 

Berberine is beneficial, because it activates AMPK (AMP-activated protein kinase), which is basically your body’s metabolic light switch. When it’s activated, your body utilizes glucose properly to burn fat for fuel instead of storing. (That means insulin sensitivity goes way up!) It’s also anti-inflammatory, antimicrobial, and has been shown to androgen/testosterone levels in women with PCOS

Here’s some of what berberine can do for PCOS:

• Improves insulin sensitivity
• Lowers androgens
• Reduces inflammation
• Supports ovulation and fertility
• Improves gut health
• Balances lipids and cholesterol
• Supports liver health 
• Improves thyroid function

Want a beberine made just for PCOS? Try Berberine Advanced, which was made with berberine phytosome, a patented form that’s 10x more bioavailable, and has 550mg per serving, just like in the studies with PCOS women.

Related: Can You Take Berberine and Inositol Together for PCOS?

Curcumin

Curcumin is the active compound in turmeric, and it’s super helpful for improving chronic inflammation and oxidative stress, which are two big contributors to hormonal imbalances and metabolic issues. Because curcumin is an anti-inflammatory holy grail, it’s beneficial for improving insulin sensitivity, lowering androgens, supporting egg quality, balancing mood, fighting fatigue, bettering gut health, and more! 

Order OvaFit’s Curcumin for PCOS here.

CoQ10

CoQ10 is the supplement for fertility. By neutralizing free radicals, transferring more energy to the cells, and improving mitochondrial efficiency, CoQ10 can improve fertility and pregnancy rates in women—especially women with PCOS. It can improve egg quality, boost ovulation, reduce insulin resistance, lower inflammation, reduce androgen levels, and raise energy levels! CoQ10 has also been shown to lower blood pressure and bad cholesterol, which can help prevent cardiovascular disease, a common long-term complication of PCOS. 

This one is included in Ovafit’s Metabolism Plus bundle and Purely Prenatal bundle!

Zinc 

Zinc plays a key role in the production of reproductive hormones.  It helps to balance blood sugar and target PCOS symptoms, like acne. It’s a foundational supplement that’s friendly to our gastrointestinal system and easy to absorb. Because research has shown us how important it is for PCOS, we included in OvaFit’s MetaMulti Multivitamin as well.

An essential nutrient, zinc has many key functions in the body including: 

• Immune function
• Wound healing 
• Protein synthesis
• Thyroid health
• Blood sugar regulation
• Growth and development 

It also helps combat hair loss and unwanted hair growth, which are common PCOS symptoms caused by excess androgens i.e. male hormones. Thanks to a combination of nutrition, exercise, lifestyle, and supplementation, you can control your PCOS symptoms so they don’t control you. Find out more about our bundle of specially formulated PCOS supplements here.

Choose the best quality supplements for PCOS healing!

Managing PCOS naturally take a holistic approach. Intentional lifestyle changes can make a bigger impact on your symptoms than any prescription or procedure could! Just ensure whatever supplements you take are motivated by your blood work and symptoms, approved by a doctor, and the best quality available. You can find all of my NSF-certified supplements specifically formulted for PCOS on Ovafit!

Ice cream, chocolate, cheese… all delicious treats that many of us love! You may have heard that going dairy-free could help alleviate your Polycystic Ovary Syndrome (PCOS) symptoms, but the idea of drastically changing your diet and eliminating foods that bring you enjoyment almost doesn’t sound worth the sacrifice. 

So instead of telling you everything possibly damaging about dairy consumption when you have PCOS, I’m going to give you solutions, tips and ideas for creating incremental positive change in your life, alleviating the symptoms of PCOS, and enjoying your favorite foods at the same time. 

Could going dairy-free help heal PCOS symptoms?

There is no cure for PCOS, and the word “heal” can be misleading. However, going dairy-free can reduce and even reverse your symptoms via decreased inflammation, weight loss, improved insulin sensitivity, and reduced testosterone! And PCOS-friendly meals can be just as delicious and nutritious, I promise! 

Please note that this blog post is not a substitute for official medical advice. If you are concerned about your symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first. 

Dairy: Can I never have it again?

Cheese, ice cream, chocolate… can I never have them again?! 

Not true, Cyster!

If you’ve seen any of our content before, you’ll know that I’m a big advocate for trying dairy and gluten-free anti-inflammatory diets for at least 30 days and reintroducing it back to see if you have a sensitivity to them.

“But why dairy?”

Dairy is just one of those food groups that can have an impact on our insulin levels and inflammation, two root causes of PCOS that we want to keep in control. 

Does dairy affect gut health?

Milk is known to support the rapid growth of baby mammals, providing essential nutrients and hormones to help them thrive. While it’s incredibly nourishing in that context, some of these growth-stimulating properties may not be ideal for women with PCOS, who often already struggle with hormone imbalances and metabolic challenges.

Hormones in dairy foods, like insulin and A1-casein, trigger metabolic reactions that make us “grow” and gain weight. A1-casein, an inflammatory protein in dairy, converts to casomorphin, which acts on your brain’s opiate receptors, making you feel literally addicted to cheese! It can even cause symptoms like brain fog and fatigue. 

So if you’re trying to cut down your dairy intake and you’re finding it to be a bit difficult to kick that craving, just know that it’s not your fault. The cheese is playing tricks on you!

Does all dairy cause inflammation?

In short, yes! As mentioned earlier, dairy contains a protein called A1-casein. This protein is not only known to cause inflammation but is also hard to digest and excrete. Studies show that A1-casein has also been shown to be an inflammatory trigger for endometriosis too!

Inflammation, one of the 4 types of PCOS, impairs insulin sensitivity. Not only can the A1-casein in dairy affect our level of inflammation, but it also leads to insulin resistance. As a result, the insulin hormone isn’t able to function properly. 

It plays a huge role in PCOS weight loss and signaling ovulation. When we have too much insulin in our bloodstream, it can trigger high testosterone in our ovaries, which might lead us to miss periods and affect our ability to ovulate. 

Easy ways to try going dairy-free

I can’t say I haven’t touched a single piece of dairy for 10 years (I’ll have cheese about once a month or so because it’s all about balance)… but I am predominantly dairy-free (and so are many of the women in The Cysterhood!)

After 30 days of cutting out dairy, myself and our Cysters have noticed…

• A huge improvement in acne (especially cystic acne!)
• A decrease in bloating and belly inflammation
• Less fatigue, brain fog, and cravings
• Losing weight! 

Not only can we lose weight by cutting out dairy and keeping insulin levels low, but we can also reduce our cravings. High insulin levels throughout the day, which dairy can trigger, can lead to intense cravings!

Insulin is a hormone that’s produced by the pancreas, a gland in the abdomen responsible for digestion and blood sugar regulation. Believe it or not, dairy affects our insulin levels as much as bread. Even just a small cup of yogurt can spike your insulin levels as high as a piece of bread (but don’t worry, there are alternatives we can substitute these for!)

It may be tempting to swap dairy products for alternatives like skim milk, but this still has a high insulin index. We know too well that high insulin is both a symptom and a driver of PCOS. High insulin foods can exacerbate insulin resistance – the inability to respond quickly to the hormone, causing glucose to build up in the blood and change the way the body deals with sugar. This is why PCOS Cysters have an increased risk of developing more serious inflammatory conditions like type 2 diabetes and obesity. 

What’s more, cheese and chocolate can be high in saturated fats, which can exacerbate weight gain issues, high blood pressure, and high cholesterol levels in PCOS Cysters. 

“So, does the type of dairy matter?”

You may be asking if it matters if you’re eating full-fat dairy products, low-fat dairy products, fat-free dairy products, or high-fat dairy products, and the truth is, it really doesn’t matter. In fact, low-fat dairy products have more lactose and sugar than high-fat dairy products! Plus, the lack of fat it makes it take longer to digest. That’s why a lot of people with lactose intolerance can still handle things like butter and heavy cream.

This is why it’s better to seek out dairy alternatives instead while doing your dairy-free diet! And, as you start reintroducing dairy products to see if you have a tolerance issue, don’t go to fat-free options thinking they’ll be easier to handle. High-fat and full-fat dairy products may actually be a better option.

“But how am I supposed to find my sources of calcium now?” 

Contrary to popular belief, plenty of foods are rich in calcium, and many don’t contain dairy. Here are a few calcium-rich foods to integrate into your diet if you’re cutting out dairy: 

• Chia seeds
• Soy milk
• Almonds
• Dried figs
• Tofu
• Sunflower seeds
• White beans
• Edamame
• Kale
• Broccoli 
• Sweet potatoes
• Oranges
• Butternut squash 

Need some support saying ‘NO’ to cheese?

Oh, Cyster. I get you!

That’s why we created​ our 4-Week Meal & Workout Plan!

In just 30 days it provides you with an easy-to-follow, step-by-step plan with cooking videos, shopping lists, and an e-cookbook for PCOS Weight Loss! Plus, you have unlimited access which means you can repeat the plan as many times as you’d like.

• If you’re struggling to come up with gluten and dairy-free meals, we’ll show you our fave weeknight meal prep for meals that take less than 30 minutes! 
• If you’re a beginner when it comes to cooking and you don’t know where to start, we’ll show you how to select PCOS-friendly ingredients to stock up your pantry 
• If you struggle to follow Pinterest workouts for PCOS weight loss, join Sirak for real-time full-length slow-weighted workout videos! Just like this one on YouTube!

You can also grab loads of support, here:

• What I wish I knew about dairy
• Do I have to go gluten and dairy-free with PCOS?
• How to start gluten and dairy-free
• Pantry must-haves for PCOS (including a truly delicious dairy cheese alternative!)

Going dairy-free can be a smart choice for Cysters looking to ease PCOS symptoms!

Diets can feel restrictive, but they shouldn’t be! Eating a balanced diet should be a sustainable long-term lifestyle change that supports your health goals. If you’re someone with PCOS your goals probably involve weight loss and symptom management, and a gluten- and dairy-free anti-inflammatory diet can be to getting where you want to go. For tons of delicious PCOS-friendly recipes and meal plans, download The Cysterhood app. It’s the best resource out there for making intentional lifestyle changes to heal PCOS and reverse symptoms. Let’s do this!