Crack the code of your PCOS: Tailored diet, supplements & testing

Polycystic Ovary Syndrome (PCOS) is a complex and multifaceted condition that affects approximately 10% of women worldwide. While it is best known as a leading cause of ovulatory infertility, PCOS also involves metabolic challenges such as insulin resistance, inflammation, and hormone imbalances that can impact overall health and well-being.

From a functional medicine perspective, PCOS is not a one-size-fits-all diagnosis. Each woman presents with her own unique pattern of hormonal imbalance and symptoms, even if they share a common diagnosis. Some women may struggle more with elevated androgens, while others may have dominant insulin resistance or poor estrogen detoxification.

This variability means that treatment needs to be personalised, not only with diet, but especially with targeted supplements and lifestyle strategies tailored to the individual’s underlying imbalances.

With the right tools, including comprehensive functional hormone testing, women with PCOS can gain deep insight into their estrogen metabolism, androgen levels, and adrenal function. This allows for a customised approach to restoring hormonal balance and supporting fertility.

Importantly, PCOS is not a life sentence. In many cases, symptoms can be significantly reduced — or even reversed — through the right combination of diet, supplementation, and lifestyle interventions.

Key strategies for managing PCOS naturally

1. Balance blood sugar

Focus on whole, unprocessed foods with low glycemic impact: think non-starchy vegetables, healthy fats, and high-quality proteins.

Include fibre-rich foods like chia seeds, flaxseeds, legumes, and leafy greens to stabilise blood sugar levels.

Eliminate refined sugars and processed carbs that spike insulin and contribute to hormonal imbalance.

2. Follow an anti-inflammatory diet

Emphasise omega-3 fatty acids from sources like wild-caught fish, walnuts, and flaxseeds.

Include a colourful variety of vegetables rich in antioxidants and polyphenols.

Consider reducing or eliminating gluten and dairy if they contribute to bloating, skin issues, or inflammation.

3. Use targeted nutritional supplements

Depending on your symptoms and hormone levels, supplements may include:

• Myo-inositol & D-chiro-inositol: to improve insulin sensitivity and support ovulation.
• Magnesium: to help regulate blood sugar, support relaxation, and ease PMS symptoms.
• Berberine: a natural alternative to metformin that supports glucose control and lipid metabolism.
• Vitamin D: essential for hormonal balance, immune function, and reproductive health.

But remember — supplements should be personalised. What works for one woman may not be effective or necessary for another. Testing can help guide the most effective plan.

4. Exercise and move regularly

Strength training and resistance exercises improve insulin sensitivity and support metabolic health.

Moderate HIIT (high-intensity interval training) can enhance fat burning and hormonal regulation.

Low-impact practices like yoga, Pilates, and walking are excellent for reducing cortisol and supporting nervous system regulation.

5. Prioritise stress management and sleep

Chronic stress raises cortisol, which contributes to insulin resistance and hormone imbalance.

Aim for 7–9 hours of quality sleep per night in a dark, cool, screen-free environment.

Practice stress-reduction techniques such as breathwork, meditation, journaling, or time in nature.

The role of functional hormone testing

Every woman with PCOS is different. Even when symptoms appear similar, the underlying hormonal imbalances can vary dramatically. That’s where functional testing can be a game-changer.

With tools like the DUTCH test, we can assess:

• sex hormone levels and metabolites (estrogen, progesterone, testosterone)
• estrogen detox pathways (phase I and II liver detoxification)
• adrenal hormones (cortisol, DHEA, cortisol patterns throughout the day)
• melatonin and sleep support

This information gives us a blueprint to build a truly personalised treatment plan, helping to optimise fertility, mood, energy, and cycle regularity.

A hopeful outlook: Reversing PCOS naturally

While there is no "cure" for PCOS in the conventional sense, many women are able to reverse their symptoms and regain hormonal balance through consistent, tailored interventions. A low-carb or ketogenic-style diet, combined with targeted supplements like inositol, magnesium, and adaptogens, can dramatically improve insulin sensitivity, ovulation, and even pregnancy rates, especially for those undergoing IVF.

By looking beyond symptom suppression and addressing root causes, a functional medicine approach can empower women to take control of their health, improve fertility, and feel confident in their bodies again.

Take the next step

If you're feeling overwhelmed by the endless advice on PCOS, you don’t have to figure it out alone. Functional testing and individualised support can uncover the exact imbalances at play in your body. Together, we can create a nutrition, supplement, and lifestyle plan tailored to your needs.

Ready to take control of your hormones and fertility? Reach out to a practitioner or book a personalised consultation or functional hormone test today.

References

• Palafox-Gómez, C., Ortiz, G., Madrazo, I., López-Bayghen, E. (2023). Adding a ketogenic dietary intervention to IVF treatment in patients with polycystic ovary syndrome improves implantation and pregnancy. Reproductive Toxicology, 116, 108420. doi:10.1016/j.reprotox.2023.108420
• Unfer, V., Facchinetti, F., Orrù, B., et al. (2017). Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials. Endocrine Connections, 6(8), 647-658. doi:10.1530/EC-17-0183
• Mavropoulos, J. C., Yancy, W. S., Hepburn, J., Westman, E. C. (2005). The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Nutrition & Metabolism, 2, 35. doi:10.1186/1743-7075-2-35
• Morgante, G., Massaro, M. G., Di Sabatino, A., Cappelli, V., De Leo, V. (2022). The impact of inositol in women with polycystic ovary syndrome. Frontiers in Endocrinology, 13, 1011546. doi:10.3389/fendo.2022.1011546
• Sam, S. (2007). Obesity and Polycystic Ovary Syndrome. Obstetrics and Gynaecology Clinics of North America, 34(1), 1-12. doi:10.1016/j.ogc.2006.12.014