Top 4 Nutrients Every Woman with PCOS Needs More Of

If you’re doing your best to eat well but still feel tired, moody, or stuck in your body, you’re not alone. PCOS isn’t just a hormone condition, it’s also linked to nutrient depletion, blood sugar disruption and chronic inflammation. And that means your body may be missing key nutrients it needs to thrive.

In this blog, I’m sharing the top 4 nutrients I consistently see low or suboptimal in women with PCOS, and the food-first strategies I use in clinic to help rebalance them.

Why Nutrient Deficiencies Are Common in PCOS

There are a few reasons why nutrient gaps are more likely in women with PCOS:

• Insulin resistance increases inflammation and depletes key antioxidants

• Gut issues (like SIBO or IBS) can affect absorption

• Hormonal contraceptives can deplete B vitamins, magnesium, and zinc

• Restrictive diets often leave out essential nutrients (especially gluten-free, dairy-free or low-carb approaches)

• Chronic stress burns through magnesium, B vitamins and zinc

1. Magnesium – for Cravings, Mood and Blood Sugar

Magnesium plays a vital role in blood sugar control, insulin sensitivity, energy, and calming the nervous system. It’s often called the “anti-stress” mineral, and for good reason.

Signs You Might Be Low

• Cravings for chocolate or carbs

• Muscle cramps or twitchy legs

• Poor sleep

• Anxiety or low mood

• Constipation

Best Food Sources

• Dark leafy greens (spinach, kale, chard)

• Pumpkin seeds, almonds, cashews

• Dark chocolate (85%+)

• Avocado

• Beans and lentils

Note: Magnesium is often depleted by stress, caffeine, and high blood sugar levels, all common in PCOS. A supplement may be helpful in some cases, especially in the form of magnesium glycinate to help with sleep or citrate to help with constipation.

2. Zinc – for Skin, Immunity and Ovulation

Zinc is essential for hormone production, skin health, immunity and egg quality. Many women with PCOS are low in zinc, especially if they’ve been on the Pill or have digestive issues.

Signs You Might Be Low

• Skin breakouts, slow healing or scarring

• Frequent colds or sore throats

• Loss of taste or smell

• Thinning hair

• Irregular cycles or no ovulation

Best Food Sources

• Pumpkin seeds, sunflower seeds

• Shellfish (especially oysters)

• Red meat and poultry

• Chickpeas and lentils

• Eggs

Tip: Zinc is harder to absorb from plant-based foods, so vegetarians may need extra support. Always take zinc with food to avoid nausea.

3. Omega-3s – for Inflammation, Mood and Hormone Balance

Omega-3 fatty acids (EPA and DHA) are anti-inflammatory fats that support hormone production, brain health, mood and period health. Most women don’t get enough – and in PCOS, where inflammation is often higher, the demand is even greater.

Signs You Might Be Low

• Dry skin or scalp

• Low mood or brain fog

• Joint aches or PMS

• Heavy or painful periods

• High triglycerides or cholesterol

Best Food Sources

• Oily fish (sardines, salmon, mackerel, anchovies, herring)

• Flaxseeds and chia seeds (for ALA – a precursor to EPA/DHA)

• Walnuts

• Algal oil (for plant-based omega-3 supplements)

Food First Tip: Aim for 2–3 servings of oily fish per week. If not eating fish, a high-quality omega-3 supplement may be needed.

4. B Vitamins – for Energy, Detox and Hormone Metabolism

The B vitamin family is involved in everything from ovulation and egg health to stress response, detoxification and energy production. They’re especially important for oestrogen clearance, liver support and reducing homocysteine levels, all key in PCOS.

Signs You Might Be Low

• Fatigue or energy dips

• Brain fog

• PMS or irregular cycles

• Low mood or anxiety

• Tingling hands/feet or poor memory (B12-specific)

Best Food Sources

• Eggs and dairy

• Whole grains (quinoa, oats, brown rice)

• Leafy greens

• Meat, fish, and seafood

• Nutritional yeast (especially for vegans)

Note: If you’ve taken hormonal contraception or have gut issues, B12 and folate may be low. Active forms like methylfolate and methylcobalamin are often better absorbed.

Honourable Mentions: Iron and Vitamin D

Many of the women I work with are also low in iron (especially if they have heavy periods or follow a plant-based diet) and vitamin D (due to limited sun exposure and absorption issues).

Both are key for mood, metabolism and hormone regulation. These two need to be tested before supplementing as high amounts of some nutrients may do more harm than good. Test, don't guess! The NHS advice for Iron deficiency anemia is here.

How to Boost Nutrient Levels without Overthinking It

You don’t need 20 supplements or complicated meal plans to improve nutrient status. Here’s what I recommend:

• Build each meal around protein + colour + healthy fats

• Eat the rainbow daily: variety is key

• Don’t skip carbs, just focus on slow carbs (quinoa, root veg, pulses)

• Use seeds, herbs and spices liberally, small foods, big impact

• Add one anti-inflammatory omega-3 source per day (flax, oily fish, walnuts)

• Consider functional testing if you have ongoing symptoms like fatigue, hair loss or irregular cycles

Next Steps

If you suspect nutrient gaps are holding you back from feeling your best with PCOS, it’s worth investigating further. You can start with a food-first plan, or explore optional testing to check for deeper imbalances.

Want to know if nutrient gaps could be affecting your hormones?

Download your Hormone Health Snapshot – a practical checklist of signs, symptoms and starting points to feel more energised and in control.

Feeling stuck, tired, or bloated even though you eat well?

Book a free 30-minute discovery call to explore whether my personalised PCOS programme could help support your nutrient needs, hormones, and metabolism.

A Final Word

These key nutrients aren’t magic bullets, but when combined with a personalised plan, they can create real change. If you’ve been doing “all the right things” but still don’t feel right in your body, this is where we look deeper. And you don’t have to do it alone.

Updated in June 2025 to reflect new PCOS research and nutrition strategies.

Please note: This blog is for informational purposes only and does not replace personalised medical advice.