If you are pregnant or undergoing fertility treatment, consult your medical provider. Use caution with metformin or anticoagulants, as some ingredients may enhance insulin sensitivity or affect blood clotting.

Many new prenatal vitamins have entered the market which have methylated folate instead of folic acid. Methylated folate is a downstream metabolite of folic acid. Although some people may have difficulty metabolizing folic acid (associated with a genetic mutation, MTHFR), it is very important to realize that only folic acid has been shown to prevent NTD (neural tube defects). Although methylated folate has been shown to result in sufficient blood folate levels, no study exists proving that methylated folate prevents neural tube defects or compares methylated folate vs folic acid. No study like this will ever exist because when something clearly prevents a bad outcome, like a birth defect, you would never allow a group of pregnant people to be at risk for this outcome when you could prevent it. I recommend you take at least 400 mcg of folic acid, in the form of folic acid. If you love a prenatal that has methylated folate, take an additional folic acid supplement. Methylated folate may help a small group of people who have problems metabolizing folic acid when they are not pregnant, but if you are trying to conceive, I recommend adding folic acid as well.

Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition, but the lifestyle changes you make can have a significant impact on how your body functions. In fact, for many patients, lifestyle interventions are the most powerful tool we have, especially when it comes to restoring ovulation, improving metabolic health, and supporting long-term wellness.

Let’s start with the basics: blood sugar balance. Even if you don’t have insulin resistance now, you may still be at higher risk due to PCOS. Prioritize complex, high-fiber carbohydrates like leafy greens, legumes, and whole grains. Avoid sugary drinks, ultra-processed foods, and excessive refined carbohydrates that can spike insulin and worsen androgen production. It’s not about cutting out all carbs, it’s about choosing the right ones that keep blood sugar stable and support hormone balance.

Focus on protein with every meal. Plant-based sources like lentils, tofu, and quinoa are great. If you eat animal protein focus on high-quality sources. Studies show that increasing servings of vegetable based protein over animal protein improve ovulation - so do not fear your plant based options. Protein helps regulate appetite and stabilize blood sugar. Omega-3 rich foods like salmon, walnuts, and chia seeds are also a great way to support inflammation and hormone signaling.

Movement matters. Exercise improves insulin sensitivity, reduces inflammation, and supports ovulation. If you’re burned out or under-fueled, too much high-intensity training can actually make things worse. A mix of strength training, walking, and restorative movement like yoga or Pilates is ideal. Find what feels good and supports consistency.

Sleep is your hormonal reset button. Aim for 7–9 hours per night, create a calming nighttime routine, and limit blue light before bed. Chronic sleep disruption can raise cortisol and worsen insulin resistance.

Minimize exposure to endocrine disruptors. That means ditch plastic food containers, avoid canned goods with BPA linings, and choose phthalate- and fragrance-free personal care products. These small shifts can reduce chemical exposures that mimic or interfere with hormone signaling.

Finally, be patient with your body. PCOS isn’t something to fix, it’s something to work with. And when we support the systems involved like metabolism, ovulation, inflammation, you can start to see real, lasting change.