Natural and Over-the-Counter Remedies for PCOS
Lifestyle modifications—specifically dietary changes and regular exercise—are the first-line treatment for PCOS and should be implemented before or alongside any pharmacological therapy, as they directly improve insulin sensitivity, hormonal balance, and weight management. 1, 2
Dietary Interventions
The following dietary approaches have demonstrated effectiveness in managing PCOS:
Low glycemic index (GI) foods should form the foundation of your diet, as they improve insulin sensitivity and hormonal balance in women with PCOS 1
Caloric restriction with specific macronutrient distribution: A balanced diet providing 40% energy from carbohydrates, 30% from fats, and 30% from protein can reduce severe PCOS symptoms and improve metabolic balance 3
High-fiber diets enhance insulin sensitivity and metabolic outcomes 1
Omega-3 fatty acid supplementation (available OTC as fish oil or flaxseed oil) improves hormonal parameters 1
Mediterranean diet patterns incorporating antioxidant-rich and anti-inflammatory foods demonstrate benefits for insulin sensitivity and hormonal balance 1
Ketogenic diets may be considered as an alternative dietary approach, though they require careful implementation 1
Exercise Interventions
Physical activity is equally critical as dietary modification:
Both aerobic and resistance exercise enhance insulin sensitivity, facilitate weight loss, and improve metabolic and reproductive outcomes 1
Moderate exercise at least once weekly is a minimum threshold, though more frequent activity yields better results 4
Exercise interventions may reduce the free androgen index (FAI), a key marker of hyperandrogenism in PCOS 5
Weight Management Outcomes
The evidence strongly supports weight-related benefits:
Lifestyle interventions may reduce body weight by approximately 1.68 kg and BMI by 0.34 kg/m² 5
Weight loss consistently reduces insulin resistance and can restore ovulation and fertility in women with PCOS 4
These effects are particularly pronounced in obese women with PCOS 2
Behavioral Modifications
Educational modules and behavioral counseling improve awareness, treatment adherence, and help manage mental health issues related to PCOS 1
Behavioral interventions address the psychological burden of PCOS, which significantly impacts quality of life 1
Important Caveats
Inadequate support is common: Despite the critical importance of lifestyle modifications, many women with PCOS receive insufficient guidance—only 9 out of 35 overweight women in one study had been referred to a dietitian 4
Long-term adherence is challenging: Women should seek ongoing support rather than relying solely on infrequent specialist visits 4
Lifestyle modifications reduce long-term cardiovascular and metabolic disease risk, not just immediate PCOS symptoms 1
While lifestyle changes improve anthropometric, metabolic, and hormonal parameters, no studies have demonstrated effects on live birth rates, though improvements in ovulation have been documented 5