Nutrition for PCOS: Key Nutrients to Prioritize

Polycystic ovary syndrome (PCOS) is a complex hormonal disorder that affects many women of reproductive age. While there's no one-size-fits-all approach to managing PCOS, nutrition plays a crucial role in alleviating symptoms, balancing your hormones and improving overall health. Let's explore some key nutrients that women with PCOS should prioritize in their diets!

Protein: The Building Blocks of Health

Protein is essential for women with PCOS, as it helps regulate blood sugar levels and promotes feelings of fullness. The amino acids in whole protein sources support the body’s ability to synthesize neurotransmitters like dopamine, serotonin and melatonin. Opt for sources like lean red meat, fish, poultry, legumes, and plant-based proteins like tofu, tempeh and edamame. Consuming adequate protein can also aid in weight management, which is often a concern for those with PCOS. Find my favorite high quality plant-based and whey protein powders on Fullscript.

Fiber: Your Gut's Best Friend

Incorporating dietary fiber daily is crucial for managing PCOS symptoms. Fiber slows digestion, helps control blood sugar, reduces the risk of developing type 2 diabetes, and helps to ensure daily bowel movements which is key to eliminating excess hormones from your system. Add avocado, dark leafy greens, radishes, broccoli, cauliflower, flaxseeds and berries into your meals to boost your fiber intake. Popcorn is my go-to PCOS friendly snack because of its high fiber and low calorie content. Your friendly gut microbes thank you!

Polyphenols: Nature's Antioxidants

Polyphenols are powerful antioxidants found in plant-based foods. They have shown positive effects in attenuating PCOS symptoms by reducing oxidative stress and inflammation. Berries, pomegranate, olives, dark chocolate, and green tea are excellent sources of polyphenols.

Omega-3 Fatty Acids: Fighting Inflammation

Found in fatty fish like salmon and sardines, nuts & seeds like walnuts and chia, omega-3s have anti-inflammatory properties that can benefit women with PCOS for numerous reasons. They can help reduce painful periods, androgens (that cause those unwanted facial and body hairs), and are involved in supporting mood regulation.

B Vitamins: Metabolic Boosters

B vitamins play a crucial role in metabolism and energy production. Avocados, for example, contain several B vitamins, including niacin and folate, which can help regulate metabolism and boost mood. Vitamin B6 is strongly involved in hormone regulation. Prioritize foods like turkey, salmon, potatoes, bananas and avocados. Consider taking a B-complex like this one.

Zinc and Magnesium: Mineral Powerhouses

These minerals are essential for hormonal balance and insulin sensitivity. Nuts and seeds are excellent sources of both zinc and magnesium. Prioritize pumpkin seeds, cashews, turkey, edamame, oysters and other shellfish for zinc. Find magnesium in brown rice, dark leafy greens, avocado, bananas and dark chocolate.

Vitamin D: The Sunshine Vitamin

Vitamin D is crucial for reproductive hormones, inflammation control, and glucose homeostasis. Many PCOS patients have low vitamin D levels, so supplementation may be beneficial. You can find Vitamin D in canned fish like salmon, sardines and mackerel, as well as egg yolks and mushrooms. As always, do your best to get some sunshine daily!

Vitamin C: Antioxidant Support

Vitamin C is a powerful antioxidant that can help combat oxidative stress associated with PCOS. Kiwi, citrus fruits, berries, broccoli, brussel sprouts and leafy greens are great sources. Tip: Vitamin C is best consumed several times throghout the day. Strive to have a kiwi with breakfast and a few strawberries with lunch and greens with dinner.

Cruciferous Vegetables: Liver Detoxification and Hormone Clearance

Cruciferous vegetables contain compounds that support the liver's natural detoxification processes, which are essential for hormone metabolism and clearance. The liver is responsible for processing and eliminating excess hormones, including estrogen, from the body. Crucifers to incorporate into your diet are: arugula, broccoli, brussel sprouts, cabbage, cauliflower, bok choy and radishes.

Inositol: A Game-Changer for Blood Sugar

Inositol deserves special attention for women with PCOS, especially those struggling with blood sugar issues. This vitamin-like substance plays a critical role in insulin signaling and ovulation. A combination of myo-inositol and d-chiro-inositol in a 40:1 ratio has been shown to help restore healthy hormone levels, reduce androgen levels, and improve fertility. Inositol supplementation can be particularly beneficial for women with PCOS who are dealing with insulin resistance. One of my favorite products contains antioxidants and inositol, find it here.

Putting It All Together

To support your health with PCOS, focus on a diet rich in whole foods, including:

Lean proteins (fish, poultry, legumes, soybeans)
High-fiber foods (leafy greens, berries, whole grains)
Healthy fats (avocados, nuts, seeds, fatty fish)
Colorful fruits and vegetables (for polyphenols and vitamins)

While nutrition is crucial, it's just one piece of the puzzle. Regular exercise, stress management, and proper sleep are also vital for managing PCOS. Always consult with a healthcare professional before making significant changes to your diet or starting any new supplement. By prioritizing these nutrients and adopting a balanced, whole-food approach to eating, you can take significant steps towards managing your PCOS symptoms and improving your overall health and well-being. You may have tried all of these things and feel like you haven’t seen the results you’re looking for. That’s a sign that it’s time to dig deeper to discover the root cause of your PCOS with functional hormone testing. For that, I turn to DUTCH testing for the most comprehensive look into hormones. If you’re looking for 1:1 support and a targeted approach to finally heal and feel your best, book a complementary Meet & Greet with me today.

To your health & happiness,