Does PCOS make you tired? If you’ve been diagnosed with polycystic ovarian syndrome, it’s not surprising if you frequently experience low energy. You’re probably well aware that PCOS fatigue is real.
While we don’t have a complete understanding of why PCOS causes fatigue, we know it’s real. Women with PCOS report experiencing physical and mental fatigue much more frequently than the rest of the population.
In this guide, I’ll explain some of the possible reasons why PCOS causes tiredness. More importantly, I’ll explain what you can do about it, prioritizing natural, holistic solutions.
How Does PCOS Cause Fatigue?
One of the frustrating things about PCOS is that it’s not always easy to tell what’s the cause and what’s the effect. When untreated, PCOS can be extremely disruptive to just about every single one of your body’s processes, including metabolism and sleep.
It’s this total lack of balance that makes it more difficult for your body to function and leads to fatigue and difficulty focusing.
Most experts believe that insulin resistance, one of the most common PCOS symptoms, is a key culprit in PCOS fatigue. Because of insulin resistance, your cells aren’t able to use sugars in your blood for energy. This can cause blood sugar levels to skyrocket but can also make it difficult for your body to draw energy from what you eat.
Other PCOS complications or co-disorders, like nutritional deficiencies, hypothyroidism, weight gain, and increased stress can also make it harder to maintain your energy.
How To Treat PCOS Fatigue Naturally
Don’t let PCOS get you down! It’s entirely possible to restore your vibrancy and energy levels even if you don’t want to rely on prescription medications.
Testing
If you’d like to figure out how to treat your PCOS fatigue, it’s imperative that you have a complete understanding of what type of PCOS you have, as well as what kinds of imbalances and deficiencies are occurring in your body.
The way that PCOS and fatigue intersect is very complex, but it’s also very different from individual to individual. In order to address it correctly, it’s best to first undergo a series of tests to identify hormone levels (and not just sex hormones but also thyroid and cortisol), nutrient balance, and more. Having this kind of in-depth information makes it possible to get to the root cause of your tiredness.
Nutrition
Whether with or without testing, there are some nutritional adjustments that are nearly guaranteed to improve your fatigue. First and foremost, make sure that you’re actually eating! Food is our energy source, so if you’re not getting enough calories in a day, it’s a guarantee that you’ll feel exhausted. And yes, this applies even if you’re trying to lose weight.
In particular, you want to prioritize nutrient-dense vegetables, whole grains, and healthy fats. It’s just as important to reduce your consumption of foods that contribute to blood sugar spikes, like refined sugars, simple carbohydrates, and highly processed foods in general.
It can be difficult to adjust your nutrition when you’re experiencing fatigue, but I’ve put together a post on PCOS-friendly snacks and meals that could make meal planning easier for you.
Mental Health
Stress can sap your energy, and the sheer fact of living with PCOS can be stressful. It’s made worse by the way this condition can dysregulate your cortisol (i.e., stress hormone) levels. That’s why a holistic treatment approach also acknowledges the importance of reducing external sources of stress.
One study showed that cognitive behavioral therapy was effective in reducing psychological fatigue in women with PCOS, but I find that other practices that boost mental health, including other forms of therapy and meditation, can also make a difference.
Gentle Exercise
Exercise can also help address your fatigue and regulate your hormones. It’s particularly important for preventing complications from PCOS like heart disease. However, exercising with too much intensity can actually cause cortisol spikes, which may contribute to PCOS fatigue.
That’s why I recommend choosing gentle exercise that won’t stress your body out too much. What’s too intense is very different from person to person, but activities like hiking, yoga, pilates, light resistance training, and swimming are often excellent choices that’ll help you feel energized rather than drained.
Supplements or Vitamins for PCOS Fatigue
Nutritional deficiencies often go hand in hand with PCOS, and they can exacerbate your tiredness. I generally recommend you undergo testing to figure out exactly which nutrients you’re missing out on.
That said, the following vitamins and supplements are often very beneficial thanks to their ability to reduce insulin resistance, improve metabolism, and regulate hormones.
- B12
- Vitamin D
- Inositol
- Mineral supplements, especially zinc and magnesium
- Omega-3 supplements or oils
Check out my complete guide to supplements for PCOS to learn about other vitamins you might benefit from taking.
Working With a Naturopath To Treat PCOS
If you’d like to treat your PCOS symptoms comprehensively but without resorting to hormonal medications, you might benefit from working with a naturopath.
As a PCOS specialist, I’ve developed a program that addresses every facet of PCOS.
It starts with comprehensive functional medicine testing that then informs your treatment plan. By understanding your symptoms, unique needs, and personal habits, we can create a program that’ll allow you to beat your PCOS fatigue, regain your energy, and create a healthier, happier you!
Book your consultation to get started.