PCOS isn’t just about hormones – here’s what the research says

From diet myths to fertility breakthroughs, discover new insights and real strategies for managing PCOS.

Polycystic Ovarian Syndrome (PCOS) affects up to 1 in 10 women of reproductive age. Yet despite how common it is, many people living with PCOS feel unheard, misunderstood, and overwhelmed by the day-to-day challenges. From irregular cycles and fertility struggles to weight changes, acne, and anxiety, PCOS is more than just a hormonal imbalance... It can take a real toll on confidence, relationships, and quality of life.

The good news? Research is moving quickly, and there are more tools than ever to help you take control of your health.

PCOS and the Bigger Picture: Beyond Hormones

Recent research confirms what many women already know: PCOS isn’t just about ovaries. It affects the whole body. Studies show that PCOS can be linked to higher rates of insulin resistance, weight gain, and even cardiovascular risk factors (Zhu 2022). And it isn’t just the physical side. Women with PCOS often report higher levels of anxiety and depression, underlining the need for compassionate care that addresses both mind and body (Estermann 2023).

That’s why experts are pushing for more holistic treatment options like combining medical care with counselling, nutrition support, and lifestyle coaching. Because managing PCOS isn’t about one pill or one diet. It’s about finding what works

for you.

PCOS Diet Plans: What the Research Says

The myth about weight loss and PCOS

If you’ve ever been told “women with PCOS can’t lose weight,” the science says otherwise. A 2022 study showed that women with PCOS and those without lost the same amount of weight on a structured program – debunking the myth that weight loss is impossible (Kataoka 2022).

Fibre and ketogenic diets

Research suggests a few promising diet approaches. A pooled review of studies on the ketogenic diet found improvements in hormones and weight for women with PCOS (Khalid 2023). High-fibre diets and insulin-sensitizing strategies are also being explored (Manzoor 2022).

Exercise for PCOS: HIIT, Resistance Training, and More

If you’ve ever been told “women with PCOS can’t lose weight,” the science says otherwise. A 2022 study showed that women with PCOS and those without lost the same amount of weight on a structured program – debunking the myth that weight loss is impossible (Kataoka 2022).

On the movement side, high-intensity interval training (HIIT) has been tested in multiple trials. Far from “causing stress” as some myths suggest, HIIT actually improved cycle regularity, fitness, and even lowered cortisol levels (Mohammadi 2023; Patten 2022).

The key? Find an activity you enjoy and can stick with – whether that’s weights, yoga, brisk walks, or structured HIIT workouts.

Supplements for PCOS: New Research and Options

Medication can play an important role with oral contraceptives, insulin sensitizers, and anti-androgens as frontline options (Tang 2023). But growing evidence suggests certain supplements may also help:

• Inositol and resveratrol: A 2023 trial found improved menstrual regularity and acne with this combination.

• Quercetin: Showed promise in improving fertility outcomes in women undergoing IVF (Vaez 2023).

• Magnesium: Linked to better energy and emotional wellbeing (Jaripur 2022).

• Probiotics: Some studies suggest benefits for menstrual cycles and hormone balance (Kaur 2022).

While results vary, these findings highlight that support for PCOS is expanding, and it isn’t a one-size-fits-all approach.

Practical Lifestyle Tips for PCOS Management

• Track your cycles: Apps or journals can help you and your care provider spot patterns.

• Nourish, don’t punish: Focus on balanced meals rich in whole foods, protein, and fibre.

• Move regularly: Consistency matters more than perfection.

• Support mental health: Counselling, mindfulness, and stress management can make a huge difference.

• Build your team: A naturopathic doctor, dietitian, or therapist can offer personalized strategies.

PCOS and Mental Health: Why Support Matters

Living with PCOS can feel isolating. The symptoms are real, the emotional weight is heavy, and the advice online can be confusing at best. But remember, your experience matters, and there are evidence-based options to support you.

If you’re struggling with PCOS and want a plan that addresses the whole picture – hormones, mood, digestion, and lifestyle – I’d love to help.

✨ Book an appointment with me, Dr. Catherine Rabo, ND, and let’s start making sense of PCOS together.

This article is for educational purposes only and is based on current research. It is not intended to replace medical advice. Please consult your healthcare provider for personalized guidance.

References

Estermann, J., Bitterlich, N., Weidlinger, S., Bachmann, A., Sourouni, M., & Stute, P. (2023). Unmet clinical needs in women with aesthetic manifestations of polycystic ovary syndrome: A cross-sectional study. Journal of Women’s Health. https://doi.org/10.1089/jwh.2022.0497

Jaripur, M., Ghasemi-Tehrani, H., Askari, G., Gholizadeh-Moghaddam, M., Clark, C. C. T., & Rouhani, M. H. (2022). The effects of magnesium supplementation on abnormal uterine bleeding, alopecia, quality of life and acne in women with PCOS: A randomised clinical trial. Reproductive Biology and Endocrinology, 20(1), 110. https://doi.org/10.1186/s12958-022-00982-7

Kataoka, J., Larsson, I., Lindgren, E., Kindstrand, L., Edén Engström, B., Oskarson, J., Schmidt, J., & Stener-Victorin, E. (2022). Circulating anti-Müllerian hormone in women with severe obesity with and without PCOS and the effect of a one-year weight-loss intervention. Reproductive Biology and Endocrinology, 20(1), 153. https://doi.org/10.1186/s12958-022-01022-0

Khalid, K., Apparow, S., Mushaddik, I. L., Anuar, A., Rizvi, S. A. A., Habib, A., … (2023). Effects of ketogenic diet on reproductive hormones in women with polycystic ovary syndrome: A systematic review and meta-analysis. Journal of the Endocrine Society, 7(10), bvad112. https://doi.org/10.1210/jendso/bvad112

Kaur, I., Suri, V., Sachdeva, N., Rana, S. V., Medhi, B., Bagga, A., … Singh, A. (2022). Efficacy of multi-strain probiotic along with dietary and lifestyle modifications on women with polycystic ovary syndrome: A randomised, double-blind, placebo-controlled study. European Journal of Nutrition, 61(8), 4145–4154. https://doi.org/10.1007/s00394-022-02959-z

Manzoor, F., Nisa, M.-U., Shakoor, A., Hussain, L., Mahmood, A., & Younas, A. (2022). Effect of sodium alginate supplementation on weight management and reproductive hormones in polycystic females. Food & Function, 13(19), 9847–9855. https://doi.org/10.1039/d2fo01539k

Mohammadi, S., Monazzami, A., & Alavimilani, S. (2023). Effects of eight-week high-intensity interval training on metabolic, hormonal and cardiovascular indices in women with PCOS: A randomised controlled trial. BMC Sports Science, Medicine and Rehabilitation, 15(1), 47. https://doi.org/10.1186/s13102-023-00653-z

Patten, R. K., McIlvenna, L. C., Levinger, I., Garnham, A., Hiam, D., Moreno-Asso, A., & Stepto, N. K. (2022). High-intensity training elicits greater improvements in VO₂max than moderate-intensity continuous training in women with polycystic ovary syndrome: A randomised clinical trial. Human Reproduction, 37(5), 1018–1029. https://doi.org/10.1093/humrep/deac047

Tang, Z., Guan, J., Mao, J., Han, L., Zhang, J., Chen, R., & Jiao, Z. (2023). Quantitative risk–benefit profiles of oral contraceptives in women with polycystic ovary syndrome: A model-based meta-analysis. European Journal of Pharmaceutical Sciences, 190, 106577. https://doi.org/10.1016/j.ejps.2023.106577

Vaez, S., Parivar, K., Amidi, F., Rudbari, N. H., Moini, A., & Amini, N. (2023). Quercetin and polycystic ovary syndrome; inflammation, hormonal parameters and pregnancy outcome: A randomised clinical trial. American Journal of Reproductive Immunology, 89(3), e13644. https://doi.org/10.1111/aji.13644

Zhu, T., & Goodarzi, M. O. (2022). Causes and consequences of polycystic ovary syndrome: Insights from Mendelian randomization. Journal of Clinical Endocrinology & Metabolism, 107(3), e899–e911. https://doi.org/10.1210/clinem/dgab757