Polycystic Ovarian Syndrome (PCOS) is the most common reason for irregular periods in women of child-bearing age. These irregular periods can make conceiving a challenge, due to unpredictable (and sometimes, lack of) ovulation. The good news is that most PCOS can be treated successfully and women can restore regular periods with evidence-based lifestyle changes (1).
If you are looking to increase your chances of getting pregnant with PCOS, keep reading below as we share the steps backed by science and our experience in helping women with PCOS re-gain their regular periods.
PCOS is an inflammatory condition (2). In order to effectively treat PCOS, we need to take a personalized approach to reducing system-wide inflammation. In addition, the majority (around 70%) of women with PCOS have insulin resistance as an underlying cause. The 30% without insulin resistance usually have PCOS driven by non-insulin related inflammation, stress/adrenals, or sometimes are misdiagnosed and actually have hypothalamic amenorrhea.
Reducing inflammation, improving insulin resistance, optimizing nutrient intake, managing stress, and working to become more in touch with your body are integral pieces to re-gaining a regular menstrual cycle and increasing chances of natural conception.
Here are 5 things you can do to restore a more regular menstrual period and increase your chances of getting pregnant with PCOS naturally.
#1 Blood sugar balance
Blood sugar balance means more than avoiding carbs. It means balancing every meal and snack to include protein, healthy fats, and fiber. Carbs do not have to be completely avoided, but complex carbs from vegetables are preferred. Try not to include simple carbs like processed foods with added sugars in your diet. It can be helpful to think of the 3 main macronutrients as being protein, fat, and fiber (instead of carbohydrate) because this highlights the importance of including complex carbs vs. simple sugars.
The second key with carbs is to avoid eating naked carbs, meaning eating carbs without adding in fat to slow the insulin response that leads to blood sugar imbalances. Healthy fats, like olive oil, coconut oil, avocado, ghee, nut butter, and nuts not only help balance blood sugar, they are important for hormone production as well.
There is no need to be extreme here and attempt the ketogenic diet or other very-low carbohydrate diets. While some women will lose weight rapidly and improve insulin sensitivity on the ketogenic diet, we tend not to recommend it for women with PCOS who are trying to conceive for a variety of reasons, including:
1) It can be difficult to maintain long-term and there is very little research on if the ketogenic diet is safe during early pregnancy.
2) Temporary changes lead to temporary results.
3) There is a higher prevalence of eating disorders in women with PCOS and the highly restrictive ketogenic diet can be triggering for some (3).
Most women with PCOS do well when keeping carbohydrates at 100-150 grams per day or less (which is about 25-38% of total calories from carbohydrate when looking at a 1600 calorie diet). but this is highly variable depending on a woman’s current height, weight, physical activity levels, and personal goals. A shorter, inactive woman with severe insulin resistance is going to need less carbohydrates than a woman who is taller and doing cardio and strength-training 5 times per week. We would personalize this recommendation at Root.
#2 Eat Nutrient Dense Foods
Eat a variety of nutrient-dense foods daily and don’t eat the same foods every single week. Eat the colors of the rainbow and a combination of high quality animal proteins (like salmon and pastured eggs) and plant-based proteins like lentils, beans, and hemp seeds. Leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage, and Brussels sprouts), and berries (which are lower in glycemic index than other fruits) should also make regular appearances on your menu.
#3 Helpful supplements
Supplements that help with insulin sensitivity and hormone balance are helpful to restore regular periods.
Myo-inositol and D-chiro inositol are relatives to the B-complex vitamins. These vitamin-like compounds have been shown to improve insulin sensitivity, reduce food cravings, reduce inflammation, lower androgens, and improve egg quality in women with PCOS (4,5).
Fish oil has been shown to reduce triglyceride levels, reduce oxidative stress and inflammation, and support fertility and egg quality. Many individuals who are eating a western diet are consuming too many omega-6 fatty acids, which are considered to be pro-inflammatory and inadequate omega-3-fatty acids which are considered anti-inflammatory. It can be challenging to regularly consume enough omega-3s to maintain an appropriate omega-6 to omega-3 ratio., so supplementation is often warranted (6,7).
Magnesium helps with relaxation and helps our bodies enzymes work to reduce inflammation. Inflammation can disrupt hormone balance. Women with PCOS are more likely to be deficient in magnesium (8). We wrote more on the best types of magnesium here.
One study showed that NAC worked better than Metformin at improving blood lipids, fasting blood sugar, and fasting insulin levels in women with PCOS (10).
The following deficiencies are commonly seen in women with PCOS:
Metformin is commonly prescribed for women with PCOS to help with blood sugar levels and insulin resistance, but it can come with many unfavorable side effects, including vitamin B12 deficiency. Long-term use of oral contraceptive pills or proton-pump inhibitors such as Prilosec can also increase the risk of B12 deficiency. We like to see levels >600 ng/ml.
Vitamin D is important for a variety of functions in the body. Deficiency is quite common, especially in the Midwest where we don’t get adequate sunlight half of the year. It is important to know your level before supplementing with high doses of vitamin D since it is a fat-soluble vitamin. This recently published study showed that vitamin D deficient women with PCOS were less likely to ovulate and were significantly less likely to carry a healthy baby to term (11). Vitamin D has also been shown to lower testosterone levels in women with PCOS (12). We like to see blood levels between 50-70 nmol/L.
Women with PCOS are more likely to be deficient in Zinc. Zinc is an antioxidant and essential trace metal in the body. It is responsible for hundreds of enzymatic reactions in the body and also is involved in glucose metabolism and insulin signaling.
#4 Gut Health
The root cause of PCOS often starts with inflammation, and inflammation often starts in the gut (where most of our immune system resides).
A healthy gut means removing food sensitivities, imbalance of bad bacteria (that influence our hormones as well!) and replacing fiber and nutrients for a healthy cell lining.
#5 Stress management
Stress and the stress hormone, cortisol, work directly on your brain, influencing whether your brain will secrete the necessary hormones (follicle stimulating hormone, FSH, and Luteinizing hormone, LH) to stimulate ovulation and thus, having your period after ovulation.
Real daily stress reduction, and better sleep will help reduce your cortisol and stop the interference of stress on your hormone balance.
To reduce stress, you might have to schedule a daily stress reduction technique into your day. Go ahead and set an alarm to remind yourself it’s time for you! Spend at least 15-20 minutes daily in self-care, whether it’s meditation, mindfulness, Yoga from home, a soak in Epson salts, or completely unplugging and sitting in a quiet room. Also remember to take deep breaths throughout the day.
#6 Exercise (but not over doing it)
Aerobic exercise is great to improve insulin sensitivity and strength training to build lean muscle mass can help give your blood sugar somewhere to go (other than being stored as fat or staying as blood as high blood sugar.)
High intensity interval training (HIIT) has also been shown to improve insulin sensitivity (13), but if you are full go every day with high intense workouts, you’re not giving your body a chance to recover, and that leads to stress (see #5).
A good balance of aerobic, strength training, and restorative exercise like yoga will help improve insulin resistance and stress management.
In summary, if you want to increase your chances of getting pregnant with PCOS, focus on the following:
1) Identify and treat the root cause of your PCOS (insulin resistance, inflammation, adrenals/stress).
2) Start tracking your period in some capacity
3) Eat for blood sugar balance and add in nutrient-dense foods and appropriate supplements as described above.
4) Manage stress & add in appropriate exercise.
5) Optimize gut health.
Join our PCOS nutrition program, and we’ll guide you and customize these recommendations (and others!) for you. We’ll also help you get to the root cause of your PCOS. If you’d like to work directly with our PCOS nutrition expert dietitians, the PCOS program is perfect for you.