Hormonal / Reproductive

PCOS / Hormonal Imbalance
Shopping & Supplement List

Root cause chain: Insulin resistance → elevated insulin → excess androgens → anovulation → hormonal cascade → skin, cycles, mood, weight affected

Every item is selected for its specific role in the biological chain driving this condition. This is not a generic health food list.

✓ Foods to prioritise
Eggs
Complete protein supporting progesterone production. Choline supports ovarian function directly. Do not avoid the yolk.
Wild salmon and sardines
Omega-3 reduces the systemic inflammation driving insulin resistance. Also supports egg quality.
Leafy greens
Magnesium for insulin receptor function. Folate for ovulation support and foetal health if trying to conceive.
Spearmint tea
Anti-androgenic effect confirmed in clinical trials. Replaces one of the daily hot drinks.
Lentils and chickpeas (moderate)
Low-glycaemic protein with inositol naturally present — the same compound used therapeutically in PCOS.
Cooked broccoli and Brussels sprouts
DIM and sulforaphane support estrogen detox through the liver — reducing estrogen dominance that amplifies PCOS.
Cinnamon
Improves insulin receptor sensitivity. Used in PCOS research for reducing fasting insulin and improving cycle regularity.
Avocado
Healthy fat supporting hormone production. Potassium for adrenal function. Reduces the LDL oxidation associated with insulin resistance.
✕ Foods to eliminate or reduce
Sugar and refined carbohydrates
Primary insulin drivers. Every spike worsens androgen production and anovulation in PCOS. Non-negotiable reduction.
Soy products
Phytoestrogens disrupt the LH/FSH ratio in PCOS. Tofu, soy milk, edamame — avoid during active hormonal treatment.
Dairy (if acne present)
IGF-1 in dairy stimulates androgen production — worsening the acne and hirsutism that characterise PCOS.
Alcohol
Disrupts overnight progesterone production, impairs liver estrogen detoxification, and worsens insulin resistance.
Seed oils
Omega-6 dominant oils drive systemic inflammation that worsens insulin resistance — the root driver of PCOS.
Skipping meals and long fasting
Fasting beyond 14 hours elevates cortisol which stimulates adrenal androgen production — directly worsening PCOS hormonal pattern.
⚗ Supplement protocol
Myo-Inositol + D-Chiro-Inositol
40:1 ratio. Superior to metformin for restoring ovulation and reducing testosterone in clinical trials.
2g myo + 50mg D-chiro, twice daily
Magnesium Glycinate
Insulin receptor cofactor. Deficiency is near-universal in insulin-resistant PCOS.
300-400mg evening
Vitamin D3 + K2
Regulates insulin sensitivity and ovarian function. Deficiency is found in over 70% of PCOS patients.
5000 IU D3 + 100mcg K2 daily
NAC (N-Acetyl Cysteine)
Improves insulin sensitivity and reduces testosterone in PCOS. Also supports glutathione — the primary liver detox antioxidant.
600mg twice daily with food
Omega-3 EPA/DHA
Reduces systemic inflammation driving insulin resistance. Improves egg quality.
2g daily with food
Berberine
Comparable to metformin for insulin sensitisation. Activates AMPK pathway reducing hepatic glucose output.
500mg 3x daily with meals
DIM (Diindolylmethane)
Supports estrogen detox through the liver — reducing the estrogen dominance that amplifies PCOS symptoms.
200-400mg daily with food

Supplements without a root cause map
are expensive guesswork.

This list addresses the known drivers of PCOS / Hormonal Imbalance. A root cause conversation identifies which specific markers are active in your case — and which interventions are most relevant to your biology specifically.

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Not a sales call. A root cause conversation. You will leave with clarity regardless.
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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique — what works for one person may not be appropriate for another. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.