Polycystic Ovary Syndrome (PCOS) is a complex hormone disorder that is often classified into different types, although I look at PCOS as more of a spectrum. Our stress, hormones, blood sugar, inflammation, and nutrient status can all impact PCOS symptoms such as irregular cycles, facial and body hair growth, acne, thinning hair, polycystic ovaries, weight gain, insulin resistance, and mood changes. Minerals impact our hormones, which means they will impact PCOS. There are six minerals in particular that we want to pay attention to when we are trying to improve our hormones with PCOS. Let’s take a look at them.

1. Magnesium:

• Role in PCOS: Magnesium is essential for metabolic health, particularly in regulating insulin levels. Since insulin resistance is a common feature of PCOS, magnesium’s role in enhancing insulin sensitivity can be crucial.
• Impact: Adequate magnesium levels can help reduce insulin resistance, thereby potentially mitigating some of the metabolic disturbances associated with PCOS.
• Sources: cooked leafy greens, blacks beans, lentils, chickpeas, pumpkin seeds, avocado, dark chocolate/cacao, Greek yogurt

2. Zinc:

• Role in PCOS: Zinc is involved in hormone synthesis, including the synthesis of LH and FSH, which are crucial for ovarian function.
• Impact: Zinc deficiency can disrupt these hormonal pathways, exacerbating the symptoms of PCOS such as irregular menstruation and hyperandrogenism (excess levels of male hormones).
• Sources: beef, pork, lamb, chicken, oysters, crab, shrimp

3. Calcium:

• Role in PCOS: Calcium is integral to the regulation of gonadotropin-releasing hormone (GnRH), which is involved in the secretion of FSH and LH.
• Impact: Disruptions in calcium levels can affect ovulation and menstrual regularity, both of which are often compromised in PCOS.
• Sources: dairy, cooked greens, legumes/beans, sardines, salmon

4. Iron:

• Role in PCOS: Iron plays a role in maintaining proper blood flow and oxygenation to the ovaries. Iron deficiency can lead to anemia, which may worsen the ovulatory dysfunction commonly seen in PCOS.
• Impact: Anemia and iron deficiency can compound the reproductive and metabolic challenges faced by women with PCOS. Iron overload can lead to inflammation and insulin resistance and impact symptoms as well. You can learn more about PCOS and iron overload here.​
• Sources: beef, lamb, pork, chicken, turkey, shellfish, sardines

5. Selenium:

• Role in PCOS: Selenium is important for protecting oocytes from oxidative stress and is involved in thyroid hormone metabolism, which can influence reproductive health.
• Impact: Selenium deficiency can contribute to oxidative stress and thyroid dysfunction, both of which are linked to the exacerbation of PCOS symptoms.
• Sources: brazil nuts, seafood (tuna, sardines, halibut, shrimp, crab), beef, pork, chicken, eggs, dairy

6. Iodine:

• Role in PCOS: Iodine is crucial for the production of thyroid hormones, which regulate many aspects of metabolism and reproductive health.
• Impact: Iodine deficiency can lead to thyroid imbalances, potentially worsening the hormonal and metabolic symptoms associated with PCOS.
• Sources: seaweed (kelp, wakame, nori, kombu), dairy products (milk, cheese, yogurt), seafood (cod, shrimp, tuna, scallops, etc.), iodized salt

Deficiencies in these minerals can exacerbate insulin resistance, hormonal imbalances, and oxidative stress, which will all impact day to day symptoms and fertility. I like using hair mineral testing to assess calcium, magnesium, zinc, and selenium. I use blood labs for iron status and then finally you can use iodine loaded urine testing for an accurate look at iodine levels. Learn more about all of these mineral testing methods in this podcast episode.

​I have a great PCOS handout that you may also find helpful. You can find it here!

3 Ways to Work With Us

Mineral Healing Journey: A 6-Month, High-Touch Program for Women Ready to Rebalance Their Hormones at the Root

If you’re dealing with irregular cycles, PCOS, stubborn weight gain, low energy, thyroid issues, or hormone chaos, and you’re still in your cycling years, this is our most comprehensive hormone recalibration program. We’ll coach you through strategic nourishment, mineral repletion, and strength training to rebuild your metabolism and restore balance.

[Learn More About Mineral Healing Journey]

Nurture Your Fertility

Our 12-Month Advanced Fertility Program for Women Who’ve Tried Everything

If you’ve been trying to conceive for years, have experienced loss, failed cycles, or unexplained infertility, or feel like you’re “doing everything right” but still not getting pregnant, this is for you.

We focus on metabolic repair, mineral balance, inflammation, detoxification, and cellular healing, all tailored to your labs and history for BOTH partners.

[Learn More About Nurture Your Fertility]

Master Your Minerals

Self-Paced Education for Women Who Want to Understand Their Body

If you’re not ready for our group coaching but know your symptoms aren’t random, this is where to start. Master Your Minerals is our comprehensive, self-paced course that teaches you how minerals impact your hormones, metabolism, energy, and fertility.

You’ll get symptom trackers, practical tools, and structured guidance so you can start connecting the dots on your own. This is best for women who are proactive, want education first, and prefer to implement at their own pace.

[Learn More About Master Your Minerals]