How front-loading your nutrition with protein and fibre can regulate insulin and lower androgens.

Why Breakfast Is Crucial With PCOS

PCOS isn't just about one hormone — it's a whole-body picture. Nutrients like myo-inositol, vitamin D, omega-3s, folate, B12 and zinc can support insulin signalling, hormone balance and inflammation, while fibre and balanced meals help keep cravings and energy swings in check.

PCOS Support

Support hormones, insulin sensitivity and cycle symptoms

The foundation for a happy gut, stable energy, and long-term heart health

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system -
            it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. 
            A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Fibre

The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.

There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intake

Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.

Chia seeds

Lentils

Oats

Pear

Wholemeal bread

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

The fundamental nutrient for building new cells and supporting healthy development

Vitamin B9, or Folate, plays a fundamental role in building and repairing your body. It is essential for creating new cells and forming DNA—the blueprint for all cell growth and function.

This role becomes especially critical during periods of rapid growth, which is why Folate is so important for a healthy pregnancy. For this reason, a folic acid supplement (the synthetic form of folate) is strongly recommended for women who are planning a pregnancy or are in the early stages.

Like other B vitamins, Folate is water-soluble, meaning your body can't store large amounts. A consistent intake of folate-rich foods is key to keeping your cellular repair and renewal systems well-supplied.

Vitamin B9 (Folate)

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Avocado

Black beans

Spinach

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific zinc RDAs for different life stages.

Beef

Cashews

Cheese

Pumpkin seeds

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.

Anchovies

Herring

Sardines

Supports insulin signalling, hormone balance, and PCOS management

Myo-inositol is a vitamin-like compound that your body uses as part of its internal signalling system.
    It plays a key role in how cells respond to insulin and other hormones, which is why it has become an important focus in supporting conditions linked to insulin resistance, such as PCOS.

    Although small amounts are made in the body and found in foods like fruits, beans, and whole grains, higher intakes are often studied in supplement form when targeting hormone and cycle-related symptoms.

Myo-inositol

Review finding that myo-inositol can improve ovulation, menstrual regularity, and metabolic markers in women with PCOS.

Review explaining how myo-inositol improves insulin sensitivity and androgen balance in PCOS.

An observational study reports that myo-inositol supports ovulation and cycle regularity in PCOS.