Nutrition Made Simple


February 20 2021



Polycystic ovarian syndrome or PCOD among women is increasing at an alarming rate, with almost 50 million women across the world being affected by it. One of the major causes will remain to be a sedentary lifestyle and improper diet. If it remains to be untreated, it increases the chances of infertility and type-2 diabetes.  

The common symptoms of which are:

  • Irregularities and many abnormalities in menstruation
  • Acne, mostly on the lower chin
  • Weight gain, obesity
  • Abnormal hair growth in places like face, jawline, chin, neck, back, belly or breasts.
  • Difficulties in conceiving and infertility
  • Darkened patch of skin in armpits, neck
  • Excessive hair loss and pattern baldness like men.

So, the question is, how to fight PCOD or PCOS without taking combined birth control pills or any hormone therapies, that is in the unconventional and healthier way free from side effects or any negative outcomes?

Given below are some natural interventions, minerals, herbs and food habits recommended according to detailed researches and clinical trials which was done throughout the years:


Element mainly used for blood sugar balancing, having food rich in chromium will not only keep glucose levels normal but also has proven to be helpful in cases of insulin resistance. Foods that contain high chromium levels are whole grain products, nuts, green beans, broccoli, coffee, meat, brewer’s yeast, eggs etc. 

Vitamin D

Present in meat, fish, eggs and milk, hyperandrogenism caused due to vitamin D deficiency is an emerging factor in women having PCOD and PCOS. 

How to take?

Consume red meat, oily fish, egg yolks and less processed food like canned or packaged chicken or meat. 

Vitamin C

Mainly known for its antioxidant and immunity-boosting properties, according to researchers, vitamin C is said to increase ovulation, maintain hormonal progesterone levels and cure other abnormalities related to PCOS. 

How to take?

Consume citrus fruits, papaya, tomatoes, kale, guavas etc. 


Vitamin B9 and folate are considered as important compounds for addressing infertility issues in women having PCOD and PCOS. Vitamin b9 deficiency can cause memory loss and since it is not found via natural sources it is important to take B9 supplements for proper body functioning.

How to consume?

Supplements or chickpeas, kidney beans, broccoli, brussels sprouts, peas, cabbage. 

Magnesium and zinc 

PCOS, if not cured may increase the chances of potential heart diseases, stroke etc and low magnesium and zinc levels often cause type 2 diabetes. Clinical studies have also proven that including foods rich in magnesium or similar supplements are said to show considerable improvements in the blood insulin and glucose levels thus mitigate PCOD. 

How to consume?

Consume yogurt, avocados, banana, whole grains, nuts, dark leafy greens etc. 

Essential fatty acids

Essential fatty acids can’t be produced by the human body thus it is necessary to include a diet which is rich in DHA, EPA ETC. As mentioned, hyperlipidemia and decreased HDL levels are a consequence of PCOS and fatty acids like EPA AND DHA helps to increase the levels of high-density lipoprotein(HDL). Omega 3 fatty acids are also said to lower inflammation, fatigue, decrease the male hormone testosterone levels, combat hair loss and acne caused by PCOS. 

How to consume?

Foods that are rich in omega 3 fatty acids are salmon, tuna and sardines. These are also found from plant sources like chia, flax seeds and walnuts, however, it is slightly hard to absorb, unlike the fish alternatives. 


It is said to be a proven cure for type 2 diabetes, decrease insulin resistance. It can be consumed through cakes, milkshakes, cookies etc. 

Fenugreek (Methi seed)

Consuming soaked methi seeds in an empty stomach or consuming cooked fenugreek leaves helps in utilising the insulin that is secreted by the pancreas for preventing obesity, thus inducing weight loss. 

How to consume?

Soak fenugreek seeds in water or boil them in water and drink the juice in empty stomach. 


According to reports, flaxseed supplementation in women having PCOD has shown a potential decrease in BMI, free androgens and hirsutism.  

How to consume?

Add a teaspoon of flaxseeds which are ground into your cereal, or into other baked goods or yogurt. You can also try our Flaxseed oil capsules which is rich in  Omega 3 and 6 fatty acids. 

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Tulsi and Honey 

Introducing tulsi leaves and honey in the diet not only helps in controlling androgen levels but it also helps in moderating the insulin and glucose levels in the body. Thus, excessive facial hair, dark patches in the body caused due to PCOD can be prevented with time. 

How to take?

Taking 1 tbsp of honey with warm water and lemon early in the morning also aids in weight loss.


The Indian gooseberry or Emilia not only boosts immunity but also has a wide range of other benefits like controlling blood sugar levels, reducing acne or dark spots and improves fertility among women. It also gets rid of all the toxins from the body and thus helps in fighting obesity. Drinking amla juice with lukewarm water in an empty stomach has proven to be beneficial among women suffering from PCOD. 

How to take?

1 tbsp of amla juice with warm water twice a day. 

Reishi Mushroom

Apart from minimizing stress levels, it aids in the conversion of testosterone to dihydrotestosterone which is helpful for women having PCOD. 

Aloe Vera 

According to recent studies, the consumption of aloe vera gel was shown to prevent the occurrence of PCO phenotype. Aloe juice detoxifies the system, purifies the digestive tract and restores the ovarian steroid status.

How to consume?

The gel extracted from the plant can be eaten raw or applied over acne scars and dark patches to cure acne caused from PCOD.

Spearmint tea

Studies carried out on individuals consuming spearmint tea and compared to those taking herbal tea for one month and the results showed that the women consuming spearmint tea aided in reducing the free androgen levels and hirsutism, LH and FSH levels were also said to increase. Thus it has anti-androgenic properties. 

How to consume?

Spearmint tea is easily found in stores. 


Besides detoxifying your body, it also acts as a powerful anti-inflammatory agent. It helps in boosting antioxidants in your body by neutralizing free radicals. Thus it normalizes excessive flow, works for premenstrual syndrome and PCOS as well.

How to consume?

Mix half teaspoon of turmeric in milk or warm water and drink it once a day. 

White Peony and Licorice

It boosts ovulation, inhibits androgen levels in the body and promotes fertility in women. White peony also maintains liver health, proper hormone levels and reduces menstrual cramps due to its muscle relaxant properties and when combined with licorice it provides maximum benefits which is essential for the ovary to function normally.

Chamomile and green tea

According to studies done in rats, Chamomile and green tea consumption have proven to lower the symptoms and signs of PCOS. Besides its calming properties, it also helps in maintaining a normal LH/FSH level including hirsutism.

Stinging Nettle Leaf

Helps with acute hair loss, acne, hirsutism and facial hair growth due to elevated testosterone levels and thus is considered as one of the important herbs for curing PCOS.

How to consume?

Dried leaves can be steeped for making tea, the leaves can be added to food or soups for consumption. 


One of the most infamous supplements which have shown similar yet more effective results than that of the chemical compound metformin, thus it helps with elevated glucose and insulin levels and in weight loss.

How to consume?

Easily found in plants like Oregon grape, goldenseal etc.  

Ginger root

Its effects are found to be similar to a Clomid which is a famous drug used to cure fertility among women having PCOS, moreover natural alternatives are free from any side effects and are thus considered as a good alternative to it. Moreover, it boosts immunity, reduces menstrual cramps and its actions are as effective as ibuprofen.

Consumption of Apple Cider Vinegar, Chasteberry (Vitex), nuts like almonds and walnuts helps in maintaining hormonal levels and decreasing androgens. 

Apart from this, it is advised to do regular exercise, yoga or workout; even a 20-minute walk, good sleep and lowered stress levels have shown considerable improvements in such cases. Maintaining a proper high protein and high fibre diet and lowering the carb input will keep the insulin at bay and thus show promising results. Herbal supplements are no wonder considered promising in this matter, mainly due to the fact that it is no side effects or negative outcomes in the body. Besides, it has also been advised to avoid packaged food or meat, too many sugary sweets, candies, carbonated drinks, gluten food and unhealthy fried food items. Therefore, keeping in mind all the Do’s and Don’ts will surely help in easing the decree of this disorder.   

Tagged: Evening-Primrose-Oil, Softgels, Women-Health


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