Natural Ways to Support PCOS: What Actually Works?

by Kate Morton

Living with PCOS? You’re Not Alone—And You Have Options

Polycystic Ovary Syndrome (PCOS) affects up to 1 in 10 women. It can cause irregular periods, acne, hair growth, weight struggles, and even fertility challenges. While medications like birth control or metformin are common treatments, many people are also turning to natural therapies to help manage their symptoms, and the good news is, some of them work.

Let’s look at four evidence-supported tools that can complement medical treatment and support your hormones naturally: seed cycling, spearmint tea, strength training, and stress management.

 

1. Seed Cycling: Gentle Hormone Support Through Food

Seed cycling involves eating specific seeds during different parts of your cycle to support your hormones naturally:

  • Flax + pumpkin seeds during the first half (day 1 to ovulation)

  • Sunflower + sesame seeds during the second half (ovulation to your next period)

Why does this matter? These seeds are packed with nutrients like:

  • Lignans (from flax) that may help balance estrogen levels

  • Zinc and vitamin E (from pumpkin and sunflower seeds) can support progesterone and ovulation

While big clinical studies are still needed, smaller research suggests flaxseed and other seeds help with more regular cycles and hormone balance.¹ Seed cycling is low-risk, easy to try, and can be a helpful part of a whole-foods approach to hormone health.

If you have an irregular cycle, check out this blog on seed cycling with an irregular cycle!

 

2. Spearmint Tea: A Natural Way to Lower Androgens

If you deal with excess hair growth or acne related to PCOS, high androgens (male hormones like testosterone) may be part of the issue. That’s where spearmint tea comes in.

In a small study, women with PCOS drank 2 cups of spearmint tea daily for 30 days. The results? Lower testosterone levels and less facial hair.²

How it works: Spearmint may help reduce androgen production in the body. It’s a simple, tasty tool to try alongside other therapies, and it's generally safe.

 

3. Strength Training: The Best Workout for PCOS?

PCOS is closely tied to insulin resistance, which means your body doesn’t respond well to insulin and tends to store more fat—especially around the belly. Strength training (think lifting weights, resistance bands, or bodyweight exercises like squats and push-ups) is one of the best ways to improve insulin sensitivity.

Here’s what the science shows:

  • Strength training helps lower insulin and testosterone levels⁴

  • It builds lean muscle, which helps balance blood sugar and metabolism

  • It may also support ovulation and weight management⁵

Aim for 2–3 strength workouts a week—start small and build up over time.

 

4. Mindfulness and Stress Management: Calming Your Hormones

Chronic stress can make PCOS symptoms worse by increasing cortisol (your stress hormone), disrupting your cycle, and worsening insulin resistance. That’s why stress-reduction practices are essential for hormone balance.

Here are a few science-backed ways to lower stress and support your cycle:

  • Mindfulness meditation: One small study found it helped reduce testosterone levels and improve menstrual regularity in people with PCOS.⁶

  • Yoga: Regular practice may help with anxiety, depression, and hormone health.⁷

  • Breathwork + journaling: These can help calm the nervous system and promote regular cycles.

Even just 10 minutes a day of mindfulness or breathwork can make a difference over time.

 

The Bottom Line

There’s no one-size-fits-all solution for PCOS—but combining medical care with natural, supportive practices like seed cycling, spearmint tea, strength training, and mindfulness can help your body find more balance.

And remember: change takes time. Be patient, stay consistent, and work with a healthcare provider who understands PCOS and supports your goals.

 

Sources:

  1. Flaxseed and menstrual cycle support: J Ovarian Res., 2018

  2. Spearmint tea and testosterone: Phytother Res., 2010

  3. Zinc and vitamin E in seed cycling: Nutr Res Rev., 2019

  4. Strength training and insulin: J Clin Endocrinol Metab., 2011

  5. Strength training and hormones in PCOS: Sports Med., 2021

  6. Mindfulness and hormone regulation: J Psychosom Obstet Gynaecol., 2018

  7. Yoga for PCOS: Int J Yoga., 2013

 

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