PCOS & Nutrition: How Food Can Help you Feel Better and Take Control
September is PCOS Awareness Month, a time to highlight one of the most common hormonal conditions affecting women. Polycystic Ovary Syndrome (PCOS) impacts an estimated 1 in 10 women of reproductive age. It is linked to irregular menstrual cycles, hormonal imbalances, insulin resistance, fertility challenges, and symptoms such as acne, unwanted hair growth, and weight fluctuations.
While PCOS is complex and multifactorial, nutrition plays a powerful role in managing symptoms and improving long-term health outcomes. The good news? You don’t have to navigate it alone — working with a registered dietitian who specializes in women’s health can help you build a tailored plan that truly works for your body.
Why Nutrition Matters with PCOS
Many women with PCOS experience insulin resistance, which means the body struggles to use insulin effectively. This can lead to higher blood sugar levels, weight gain (especially around the midsection), and a greater risk for type 2 diabetes. Nutrition strategies can help reduce insulin resistance, balance hormones, and support a healthy cycle. (Moran et al., 2011; Teede et al., 2018).
Some key ways nutrition can help include:
- Balancing blood sugar: Choosing high-fiber carbohydrates, pairing carbs with protein, and spacing meals throughout the day can help stabilize energy and mood while reducing insulin spikes.
- Supporting hormone health: Certain nutrients (like omega-3 fatty acids, vitamin D, and antioxidants) may reduce inflammation and support hormone balance.
- Improving fertility outcomes: Research shows that nutrition changes — when individualized — can improve ovulation frequency and fertility in women with PCOS.
The Role of Inositol
One supplement with growing research behind it for PCOS is inositol. Specifically, myo-inositol and D-chiro-inositol are two naturally occurring compounds in the body that act as insulin sensitizers. Check out Thorne’s Ovarian Care supplement.
What the research says:
- Inositol may improve insulin sensitivity, helping to regulate blood sugar levels.
- It has been shown to support more regular menstrual cycles and ovulation.
- Some women also notice improvements in acne, hair growth, and mood.
Typical dosing:
- A standard studied dose is 2 grams of myo-inositol + 50 mg of D-chiro-inositol, taken twice daily (for a total of 4 grams myo-inositol + 100 mg D-chiro-inositol per day) Nordio & Proietti, 2012.
- Supplements are often combined with folic acid, which may further support reproductive health.
As with all supplements, it’s essential to talk with a qualified health professional before starting, since quality and dosing can vary across brands, and your individual needs may differ.
Why Work with a Dietitian?
PCOS is not one-size-fits-all, and generic advice doesn’t always translate to real results. A dietitian who specializes in women’s health can:
- Assess your unique symptoms, lab results, and lifestyle factors.
- Help you build a nutrition plan that balances blood sugar without feeling restrictive.
- Provide supplement guidance (like inositol, vitamin D, or omega-3s) based on the latest research and your personal needs.
- Support you with realistic meal planning and mindset shifts to reduce stress around food.
- Collaborate with your healthcare team to improve long-term outcomes — from fertility to metabolic health.
Takeaway
If you’re living with PCOS, know that nutrition is not about dieting harder or restricting more — it’s about creating balance, supporting your hormones, and working with your body. With the right strategies, many women see improvements in their cycles, energy, fertility, and overall health.
Working with a registered dietitian can give you the personalized tools and support you need to feel empowered, not overwhelmed.
This September, in honor of PCOS Awareness Month, consider taking the next step in your health journey. Your future self will thank you.
