PCOS & Thyroid Nutrition Support UK
PCOS and underactive thyroid (hypothyroidism) connection
Nutritionist advice for PCOS & thyroid health
If you’ve been managing Polycystic Ovary Syndrome (PCOS) for years and now find your energy, mood, or weight harder to maintain, your thyroid could be part of the picture.
Many women with PCOS also experience an underactive thyroid (hypothyroidism) or thyroid autoimmunity — two conditions that can slow metabolism, affect hormone balance, and make weight management even more challenging.
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I’m Lisa Smith, a BANT-registered nutritionist and health coach based in Manchester, offering online thyroid and PCOS nutrition support across the UK.
My approach focuses on restoring balance by identifying the root drivers behind fatigue, weight gain, and hormonal changes — not through restriction, but through practical, evidence-based nutrition and lifestyle steps.
Personalised Nutrition Plans for PCOS & Thyroid Health
Thyroid Support
Gut Health Support
Blood Sugar Balance
Energy Balance
Online Thyroid Nutritionist
How Food Impacts Your Thyroid Health
Nutrition Programmes​ for Thyroid Health
The food you eat can have a profound effect on your thyroid function.
Certain nutrients, such as iodine, selenium, zinc, and vitamin D, are essential for proper thyroid health.
However, it’s not just about adding the right foods; it’s also about understanding potential triggers, like gluten, inflammatory foods, and excessive sugar, which may exacerbate thyroid issues.
A nutritionist can help you...
As an experienced nutritionist specialising in thyroid health, I use an evidence-based, functional medicine approach to create personalised nutrition plans.
These plans are designed to support your thyroid function, address nutrient deficiencies, and improve your overall wellbeing.
The Connection Between PCOS and Thyroid Imbalance
The thyroid gland plays a vital role in regulating metabolism, energy, and menstrual cycle hormones. Research shows that women with PCOS are more likely to experience thyroid issues such as:
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Underactive thyroid (hypothyroidism) – when the thyroid doesn’t produce enough hormones to support metabolism and energy.
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Hashimoto’s thyroiditis – an autoimmune condition that can lead to fluctuating or low thyroid function.
Both can worsen symptoms commonly seen in PCOS, such as:
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Fatigue and low mood
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Irregular or heavy periods
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Weight gain (especially around the middle)
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Hair loss or thinning
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Feeling cold or sluggish
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Constipation or dry skin
When thyroid function slows, your body uses energy less efficiently, which can make it harder to manage weight even with good nutrition and exercise habits.
Common Symptoms When PCOS and Thyroid Issues Overlap
Nutrition Advice for Managing PCOS & Thyroid Problems
If you have PCOS and also experience:
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Persistent fatigue or poor sleep quality
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Sluggish metabolism or weight gain despite eating well
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Feeling cold, especially in hands and feet
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Low mood, anxiety or brain fog
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Thinning outer eyebrows or hair loss
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Constipation or dry skin
…it’s worth exploring your thyroid function more closely.
These symptoms aren’t “just PCOS” they could be your body’s way of telling you that something deeper is affecting your hormone balance and energy.
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Struggling with constant cravings and energy crashes with PCOS? Many women with PCOS experience blood sugar imbalances that drive cravings, weight gain, and fatigue.
My Free Crush Cravings Meal Plan is designed to support blood sugar balance with satisfying, high-protein meals that nourish your body – no diets, no calorie counting.
Why Nutrition Matters for Thyroid & PCOS Health
The 12-Week Hormone Shift Method
Nutrition plays a powerful role in supporting thyroid hormone production, conversion, and balance — and can help reduce the underlying inflammation and insulin resistance linked to PCOS.
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A targeted nutrition strategy can:
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Support the conversion of thyroid hormones (T4 to the active T3) through key nutrients such as selenium, zinc, and iron.
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Stabilise blood sugar levels to reduce fatigue, cravings, and stubborn weight gain.
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Lower inflammation that can disrupt ovulation and hormone signalling.
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Support liver and gut health, which are both essential for hormone metabolism and detoxification.
My aim is to make this practical. I help you build balanced meals with enough protein, fibre, and micronutrients to support energy, metabolism, and hormone function — without cutting out whole food groups or following extreme diets.
Functional Testing for PCOS and Thyroid Health
For some women, symptoms persist despite normal GP blood tests.
This is where functional testing can provide deeper insights.
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I may recommend:
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Comprehensive thyroid panels (TSH, Free T3, Free T4, antibodies, reverse T3)
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Nutrient testing for selenium, zinc, iodine, vitamin D, and B12
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Hormone panels to assess oestrogen, progesterone, testosterone, and cortisol
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The DUTCH test to understand hormone metabolism and adrenal function
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Blood sugar or insulin testing if energy and weight remain stuck
These insights allow for more targeted, personalised nutrition and lifestyle support.
How I Support You
Through 1:1 online consultations, I help you:
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Understand the link between your thyroid and PCOS symptoms
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Build balanced meals to support metabolism, energy, and hormone balance
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Identify simple lifestyle changes to reduce stress and support sleep
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Use functional tests where appropriate for a more personalised plan
My 12-week Hormone Shift Method is designed to help women restore balance step by step — with weekly guides, accountability, and realistic food-first strategies that fit into everyday life.
When to Seek Support
Get support that looks at the bigger picture
I work with women with PCOS, hormonal imbalances and thyroid issues, locally in Manchester and online across the UK, to help balance hormones and regulate metabolism.
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If you’re experiencing:
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Persistent fatigue, low mood, or brain fog
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Irregular or heavy periods
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Weight gain that won’t shift
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Hair loss, feeling cold, or constipation
— it’s worth exploring how your thyroid and PCOS are connected.
You don’t have to feel stuck or frustrated with your symptoms. With the right support, it’s possible to improve energy, metabolism, and hormone balance naturally through food and lifestyle changes.
Book a discovery call below.​ Or download your Free Hormone Health Snapshot to start exploring your symptoms today.​
Thyroid Testing
As a qualified online nutritionist and health coach, I work with high quality supplement companies and leading laboratories to offer a wide range of advanced functional tests.
Functional health testing can be helpful for sub-clinical conditions, especially where medical tests are normal yet you still have gut symptoms and feel unwell.
Thyroid health testing can give a valuable insight into the potential root causes of thyroid symptoms such as weight gain, fatigue, irregular or heavy periods.
Add a thyroid test to your programme:
• Key markers: TSH (thyroid-stimulating hormone), FT3, FT4, TPO, TgAb (thyroid antibodies), and B12, vitamin D, ferritin & hs-CRP
• Testing method: Finger prick blood test
Prices may vary. Other health tests are also available.
Online Thyroid Nutritionist FAQ's
Your Thyroid Health Questions Answered
What is the thyroid, and why is it important for my health?
The thyroid is a small, butterfly-shaped gland located in your neck, but it has a significant role in regulating your metabolism, energy levels, and overall hormone balance. It produces thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3), which influence how your body uses energy. If your thyroid isn't functioning properly, it can lead to weight gain, fatigue, hair thinning, and other symptoms. Maintaining a healthy thyroid is crucial for your energy, metabolism, and overall well-being.
What are the common signs of thyroid problems?
Common signs that your thyroid may not be functioning optimally include: Unexplained weight gain or difficulty losing weight Fatigue or low energy levels Hair thinning or hair loss Dry skin or brittle nails Cold intolerance (feeling cold all the time) Mood changes, including depression or anxiety Constipation Irregular periods or fertility issues If you're experiencing any of these symptoms, it may be worth getting your thyroid function checked by a healthcare professional.
How does thyroid health affect weight loss?
Your thyroid hormones play a key role in regulating your metabolism. When your thyroid is underactive (hypothyroidism), it can slow down your metabolism, making weight loss more challenging. On the other hand, an overactive thyroid (hyperthyroidism) can lead to weight loss. If you're struggling with weight management and suspect thyroid issues, it’s essential to work with a healthcare professional to test your thyroid function and develop a nutrition plan that supports thyroid health and boosts metabolism.
What foods are good for thyroid health?
Supporting thyroid health with the right foods is crucial. Some of the best foods for thyroid health include: Iodine-rich foods: Iodine is essential for thyroid hormone production. Foods like seaweed, fish, and dairy products are great sources. Selenium: This mineral helps convert thyroid hormones into their active form. Brazil nuts, sunflower seeds, and fish like tuna and sardines are excellent sources. Zinc: Zinc helps regulate thyroid function. Foods like oysters, pumpkin seeds, and lentils are rich in zinc. Vitamin D: Low vitamin D levels can affect thyroid function. Include foods like fatty fish, egg yolks, and fortified dairy products. Healthy fats: Omega-3 fatty acids found in fatty fish (like salmon) and flaxseeds can help reduce inflammation and support thyroid health. However, it’s also important to be cautious with certain foods that may interfere with thyroid function, such as soy, cruciferous vegetables (like broccoli and cauliflower), and gluten, especially if you have an autoimmune thyroid condition.
What foods should I avoid for thyroid health?
Certain foods can interfere with thyroid function, particularly if you have an underlying thyroid condition like Hashimoto’s thyroiditis or Graves' disease. These include: Goitrogenic foods: These are foods that can interfere with iodine uptake, such as cruciferous vegetables (like broccoli, cauliflower, and cabbage), especially when eaten raw in large amounts. Cooking these foods usually reduces their goitrogenic effect. Soy: Soy contains compounds that may interfere with thyroid hormone production, especially for people with hypothyroidism. Gluten: For individuals with autoimmune thyroid conditions (like Hashimoto’s), gluten may trigger an immune response and worsen thyroid function. Highly processed foods: These often contain excess sugar, unhealthy fats, and chemicals that can disrupt thyroid health and contribute to inflammation. Working with a nutritionist to identify and reduce any foods that may negatively affect your thyroid is essential for improving thyroid health.
Can stress affect my thyroid health?
Yes, chronic stress can have a significant impact on thyroid health. Stress increases the production of cortisol, which in turn can interfere with thyroid hormone production and conversion. When your body is under stress, it may also impact your immune system and increase inflammation, both of which can worsen thyroid problems. Incorporating stress-reducing practices, such as mindfulness, yoga, meditation, and regular exercise, can help support thyroid health and overall well-being.
How do thyroid imbalances affect other hormones in my body?
Thyroid imbalances can disrupt the balance of other hormones in your body. For example: Estrogen and progesterone: Hypothyroidism can lead to hormonal imbalances, which may cause irregular periods, low progesterone levels, or fertility issues. Insulin: Hypothyroidism can impact insulin sensitivity, leading to weight gain and an increased risk of developing insulin resistance or type 2 diabetes. Cortisol: An overactive thyroid (hyperthyroidism) can increase cortisol levels, leading to stress, anxiety, and fatigue. Balancing your thyroid hormones through proper nutrition, lifestyle changes, and potential medication can help regulate the other hormones in your body and improve overall health.
What supplements are good for supporting thyroid health?
Certain supplements can help support thyroid function, especially if you have a deficiency in key nutrients. Some beneficial supplements for thyroid health include: Iodine: Essential for thyroid hormone production, but should only be taken with medical guidance, as too much iodine can be harmful. Selenium: A vital nutrient for thyroid hormone conversion. Zinc: Important for thyroid hormone regulation and overall thyroid function. Vitamin D: Helps support thyroid function, especially for those with low levels of vitamin D. Ashwagandha: This adaptogen herb can help regulate cortisol levels and support thyroid health, particularly in cases of hypothyroidism. Before taking supplements, it’s important to discuss them with a healthcare professional to ensure they are suitable for your specific needs.
How can I test my thyroid function?
To assess your thyroid health, your healthcare provider may recommend a blood test to check your thyroid hormone levels. The key markers to look for include: TSH (Thyroid Stimulating Hormone): A high TSH level typically indicates hypothyroidism, while low TSH can signal hyperthyroidism. Free T4: Measures the amount of thyroxine (T4) circulating in your blood. Free T3: Measures the active form of thyroid hormone. Anti-TPO antibodies: This test checks for autoimmune thyroid conditions like Hashimoto's thyroiditis. If you suspect thyroid issues, it’s important to work with a healthcare provider who can interpret these results and guide you in the right direction for treatment.
