Disclosure: This information is not medical advice and is for informational purposes only. Always talk to your healthcare provider before making changes to your wellness routine.
Living with PCOS (Polycystic Ovary Syndrome) isn’t just about managing symptoms — it’s about learning to support your body in a way that works for your lifestyle. When I was diagnosed with PCOS in 2013, I was not provided with guidance on how to manage the syndrome. It went a little something like this: “You have PCOS and may have trouble conceiving if you ever decide to have kids. You’ll want to talk with a fertility specialist if/when the time comes.” I walked out of the appointment feeling frustrated, scared for the future, and unsure of what this means for my daily living. Coupled with the fact that I was a college student and on a very limited income with minimal resources, I felt utterly lost.
Fast forward to 2025 and I can confidently say that I’ve learned to advocate for myself, ask questions, and absorb as much information as possible to make the best medical decisions for my body!
After all of these years’ worth of researching and trying different approaches, I’ve curated a daily routine that helps me manage the ups and downs of PCOS more naturally. From supplements and sleep tools to gentle fitness and cycle tracking, here are my favorites that have actually helped.
Inositol for Hormonal Balance and Ovulation
Inositol is one of the most-researched supplements for PCOS. Myo-inositol and D-chiro-inositol in a 40:1 ratio help support insulin sensitivity and regulate ovulation.
A 2017 meta-analysis published in Gynecological Endocrinology found that inositol supplementation improved ovulation and metabolic health in women with PCOS — reducing insulin resistance and serum testosterone.
I take this daily and saw improvements in mood and cycle regularity within a few months.
Oura Ring for Cycle & Sleep Tracking
The Oura Ring gives me valuable insights into sleep, recovery, and temperature trends that align with cycle phases.
Why it’s PCOS-friendly:
Quality sleep and stress management are essential for hormonal balance. Oura also integrates directly with the Natural Cycles app.
Natural Cycles App for Fertility Awareness
I use Natural Cycles to track ovulation and cycle phases, even when irregular. It works with the Oura Ring to provide insights based on body temperature and trends.
A clinical trial published in Contraception (2021) found it to be as effective as hormonal birth control when used correctly.
It’s been a game-changer for understanding my luteal phase, ovulation timing, and PMS patterns.
Protein Powder to Stabilize Blood Sugar
Balancing insulin is key with PCOS, and starting the day with a protein-rich shake helps me stay full and reduce cravings.
My go-to is this plant-based protein powder — clean ingredients, great taste, and easy on digestion.
A 2022 study in Nutrients confirmed that protein intake improves glucose control and hormone regulation in women with PCOS.
Berberine Gummies for Glucose Support
Berberine is a natural supplement often compared to metformin — supporting insulin sensitivity and helping regulate blood sugar.
A 2018 study reviewed the Effect of Berberine on PCOS Patients with Insulin Resistance and found that berberine improved insulin action and lowered androgen levels in PCOS patients.
I take the gummies with meals to help reduce post-meal spikes.
Walking Pad for Gentle Movement
Daily low-impact movement supports metabolic health and reduces inflammation — two key areas in PCOS management.
This walking pad lets me move while working and easily reach my step goals.
A 2020 systematic study showed the effects of exercise on hormones in women with PCOS and that moderate aerobic activity improved insulin sensitivity and reduced androgens.
I aim for 5k–8k steps/day minimum — it’s a huge energy booster!
Spearmint Tea for Reducing Androgens
Spearmint tea is a soothing herbal remedy that may reduce symptoms like acne and facial hair caused by high testosterone.
A 2010 study in Phytotherapy Research showed that drinking 2 cups of spearmint tea daily significantly lowered free testosterone levels in women with PCOS.
I drink it most evenings as part of my wind-down routine.
Magnesium Glycinate for Stress & Sleep
Magnesium Glycinate helps with sleep quality, anxiety, muscle relaxation, and even insulin regulation.
A 2020 systematic review in Journal of Women’s Health linked magnesium supplementation with improved insulin sensitivity and reduced inflammation in women with PCOS.
I take it before bed to support restful sleep and lower cortisol levels.
Coming Soon: Cycle Syncing Meal Prep Guide
Want to align your meals with your cycle? I’m working on a Cycle Syncing Meal Prep Guide designed to help you fuel your body based on hormonal shifts throughout your cycle. I’ve been doing this for the past year, and I’ve noticed a huge difference in regulating my energy levels.
You can sign up for updates and grab it when it launches at my Products Page.
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