How to Use Supplements for PCOS

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders in women of reproductive age. Affecting approximately 1 in 10 women globally, PCOS presents itself in various forms, each with its own set of symptoms, hormonal imbalances, and underlying causes. Understanding the different types of PCOS and tailoring a diet to address these imbalances is crucial for managing symptoms and improving overall health.

In this post, we’ll explore the most important foods to avoid for each type of PCOS from a functional medicine perspective, while also offering evidence-based supplements and beneficial foods to help balance your hormones naturally.

Concerned you have a hormone imbalance but not sure how to find out? Download my FREE hormone guide to figure out your symptoms once and for all!

Get the Hormone Guide

Types of PCOS

1. Adrenal PCOS

Adrenal PCOS is driven by excess androgen production from the adrenal glands. This type of PCOS is typically associated with high stress levels, poor adrenal function, and imbalances in cortisol. Women with adrenal PCOS may experience symptoms such as excess body hair (hirsutism), scalp hair thinning, acne, and irregular periods.

Foods to Avoid for Adrenal PCOS

  • Caffeine: Excessive caffeine can stimulate cortisol production, exacerbating adrenal stress. It’s best to avoid caffeinated beverages like coffee and energy drinks.
  • Refined Sugars: Refined sugars and processed carbs cause blood sugar spikes and crashes, which can lead to further cortisol imbalances.
  • Alcohol: Alcohol places additional stress on the liver, impairing its ability to detoxify and regulate hormones.
  • Processed Foods: These often contain trans fats and additives that may disrupt hormone function and contribute to inflammation.

Beneficial Foods for Adrenal PCOS

  • Adaptogenic Herbs: Foods like ashwagandha, maca root, and holy basil can help regulate cortisol levels and support adrenal health.
  • Healthy Fats: Avocados, olive oil, and omega-3-rich foods (like salmon and flaxseeds) nourish the adrenals and promote hormone balance.
  • Leafy Greens: Rich in magnesium, spinach, kale, and Swiss chard help calm the nervous system and reduce stress.

Supplements for Adrenal PCOS

  • Ashwagandha: Known for its adaptogenic properties, ashwagandha can help lower cortisol and support adrenal function.
  • Vitamin C: High-dose vitamin C can reduce cortisol levels and improve adrenal function.
  • B Vitamins: B5 and B6 are especially helpful for adrenal support and stress management.

2. Post-Pill PCOS

Women with post-pill PCOS develop symptoms of PCOS after discontinuing birth control pills. The synthetic hormones in birth control pills can suppress natural hormone production, and once the pill is stopped, the body may take time to rebalance itself. Common symptoms include acne, hair thinning, and irregular cycles.

Foods to Avoid for Post-Pill PCOS

  • Soy: While soy is a good source of plant-based protein, it can interfere with estrogen levels and disrupt hormonal balance, particularly in women who have just stopped taking the pill.
  • Dairy: Some women find that dairy exacerbates acne and hormonal imbalance due to its potential to increase androgens.
  • Refined Grains: White bread, pasta, and other refined grains can spike blood sugar, which in turn elevates insulin levels and can worsen hormonal imbalances.

Beneficial Foods for Post-Pill PCOS

  • Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts help the body detox excess estrogen and promote hormone balance.
  • Flaxseeds: Rich in lignans, flaxseeds help balance estrogen levels by supporting estrogen metabolism.
  • High-Fiber Foods: Fiber-rich foods like oats, quinoa, and chia seeds can help regulate insulin levels and improve digestive health.

Supplements for Post-Pill PCOS

  • Inositol: A combination of myo-inositol and D-chiro-inositol can help improve ovarian function and regulate insulin.
  • Zinc: Zinc supports healthy skin and can reduce acne related to hormonal imbalances.
  • DIM (Diindolylmethane): Found in cruciferous vegetables, DIM supports the body’s ability to detoxify estrogen and may help with hormonal acne.

3. Inflammatory PCOS

Inflammatory PCOS is marked by chronic low-grade inflammation throughout the body. This type of PCOS is often associated with symptoms like weight gain, acne, fatigue, and insulin resistance. Chronic inflammation can exacerbate the symptoms of PCOS and interfere with hormone regulation.

Foods to Avoid for Inflammatory PCOS

  • Fried Foods: High in trans fats, fried foods can increase inflammation in the body and contribute to insulin resistance.
  • Sugar-Sweetened Beverages: Sodas, energy drinks, and even sugary fruit juices can spike blood sugar and increase inflammation.
  • Processed Meats: Bacon, sausages, and hot dogs are often high in inflammatory omega-6 fatty acids and preservatives.
  • Artificial Sweeteners: These can disrupt gut microbiota and promote inflammation.

Beneficial Foods for Inflammatory PCOS

  • Turmeric: Contains curcumin, a potent anti-inflammatory compound that can help reduce inflammation in the body.
  • Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that reduce oxidative stress and inflammation.
  • Omega-3 Fatty Acids: Fatty fish like salmon, sardines, and mackerel are rich in omega-3s, which help reduce inflammation.

Supplements for Inflammatory PCOS

  • Curcumin (Turmeric): An anti-inflammatory powerhouse that can help reduce systemic inflammation and improve ovarian function.
  • Omega-3 Fatty Acids: Supplements like fish oil can significantly reduce inflammation and support overall hormone balance.
  • Vitamin D: Low levels of vitamin D have been associated with inflammation and insulin resistance in PCOS.

4. Insulin-Resistant PCOS

Insulin resistance is one of the most common underlying factors in PCOS. When the body becomes resistant to insulin, it leads to higher levels of circulating insulin, which can worsen hormonal imbalances, increase androgen production, and contribute to weight gain, fatigue, and acne.

Foods to Avoid for Insulin-Resistant PCOS

  • High Glycemic Index Foods: Foods that spike blood sugar, such as white bread, pastries, and sugary cereals, should be avoided.
  • Trans Fats: Found in many packaged snacks and fried foods, trans fats can worsen insulin resistance and increase inflammation.
  • Refined Grains: These foods cause rapid spikes in blood sugar and insulin levels, exacerbating insulin resistance.

Beneficial Foods for Insulin-Resistant PCOS

  • Low-Glycemic Index Foods: Non-starchy vegetables, legumes, and whole grains help stabilize blood sugar levels and improve insulin sensitivity.
  • Magnesium-Rich Foods: Spinach, pumpkin seeds, and almonds are great sources of magnesium, which can help improve insulin sensitivity.
  • Cinnamon: Known for its ability to improve insulin sensitivity, cinnamon can be added to smoothies or oatmeal.

Supplements for Insulin-Resistant PCOS

  • Berberine: An herbal supplement that has been shown to improve insulin sensitivity and regulate blood sugar.
  • Magnesium: Magnesium supplementation can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
  • Alpha-Lipoic Acid: A potent antioxidant that can enhance insulin sensitivity and improve metabolic function.

Personalizing Your Diet for PCOS

Whether you have adrenal, post-pill, inflammatory, or insulin-resistant PCOS, a functional medicine approach focuses on addressing the root causes of your hormonal imbalance through diet, lifestyle, and targeted supplementation. By avoiding inflammatory foods, refined sugars, and processed carbs, and by incorporating hormone-balancing foods, you can help mitigate the symptoms of PCOS and support long-term health.

Remember that everyone’s experience with PCOS is unique, so it’s important to work with a functional medicine practitioner or healthcare provider to customize your diet and supplement plan for optimal results.

By understanding the type of PCOS you’re dealing with and adjusting your diet accordingly, you can reclaim your health, balance your hormones, and feel empowered to manage your symptoms effectively.

Don’t miss out! Join the email list.

Sign Me Up!

Love this post? Share it!

Want more? Check out my new guidebook, The Hormone Hacker!

I’m Dr. Alexandra MacKillop, a functional medicine physician, food scientist and nutrition expert.

I specialize in women’s health & hormones, addressing concerns like fertility, PCOS, endometriosis, dysmenorrhea (painful periods), PMS symptoms like bloating and mood changes and more.

If you’re looking for a new way to approach your health, I’m here to help you through it. Click to learn more.