PCOS and Menopause

PCOS is often considered a long-term condition, and while symptoms can change over time, menopause does not necessarily make them disappear altogether.

In the UK, the average age of menopause — defined as 12 months without a period — is around 51. Research suggests that women with PCOS may experience menopause a little later, on average 2–4 years after women without PCOS. However, it can sometimes be harder to recognise perimenopause in women with PCOS, as irregular or missed cycles are already common.

How PCOS and menopause symptoms can overlap

Some of the changes associated with perimenopause can mirror PCOS symptoms, such as irregular cycles, weight gain around the middle, insulin resistance, or increased hair growth. Because oestrogen and progesterone naturally decline during perimenopause, women with PCOS — who may already have lower levels of these hormones — may find some symptoms feel more noticeable in the short term.

One potential positive is that androgen levels also tend to decline with age, and some women with PCOS may see improvements in acne, hirsutism, or even more regular cycles as they transition through perimenopause.

Research suggests hormone changes can bring about differences such as:

• Menstrual changes: Women with PCOS may notice their cycles becoming shorter and more regular, while those without PCOS may experience increasing irregularity.
• Hair and skin: Acne and hirsutism may improve, although thinning hair can still persist.
• Insulin sensitivity: Insulin resistance may continue into menopause, which can be linked with higher risk of type 2 diabetes and changes in weight.
• Cardiovascular health: Some studies suggest that women with PCOS have higher levels of inflammatory markers during and after menopause, which may be associated with an increased risk of cardiovascular disease and stroke.

The bigger picture

Menopause does not “cure” PCOS, but hormonal changes during this life stage can shift which symptoms are more prominent. While ovulation naturally comes to an end (which resolves cycle-related symptoms), other aspects of PCOS may persist or evolve.

Continuing to focus on nutrition, movement, stress management, and lifestyle habits that support hormone balance and overall health can be valuable at this stage of life. It’s also important to keep up with regular GP health checks.

If you’d like to explore how nutrition and lifestyle support may help during PCOS and menopause, you’re welcome to book a free call with us.

Please note: we do not diagnose or treat PCOS or menopause. Nutrition and lifestyle support can complement medical care, but diagnosis and treatment should always be discussed with your GP.

PCOS and Fertility

Polycystic Ovary Syndrome (PCOS) is one of the most common hormone-related conditions in women of reproductive age. In the UK, it is estimated to affect around 1 in 10 women. PCOS can be associated with irregular menstrual cycles and ovulation problems, which may make it more difficult to conceive.

The good news is that with appropriate medical support — and attention to lifestyle factors — many women with PCOS go on to conceive and have healthy pregnancies.

How PCOS may affect fertility

• Irregular ovulation: In PCOS, hormonal changes such as higher levels of androgens (e.g. testosterone) can sometimes disrupt the regular release of eggs (ovulation).
• Egg development: Hormonal imbalance may also influence how eggs mature, which can affect fertility.
• Conception challenges: The combination of less frequent ovulation and possible changes in egg development can make natural conception more difficult for some women.

Support options for PCOS and fertility

• Nutrition and lifestyle: Research suggests that dietary changes, regular movement, stress management, and supporting healthy inflammation responses may help improve overall wellbeing and support more regular cycles in some women with PCOS.
• Medical treatments: Ovulation induction medications are sometimes prescribed by doctors to encourage egg release.
• Assisted conception: If other approaches are not effective, treatments such as IVF may be recommended by fertility specialists.

Important considerations

• Early conversations: Raising fertility concerns with your GP or specialist early can help ensure the right investigations and support are in place.
• Individual approaches: PCOS presents differently from person to person. The most appropriate strategy will depend on personal health, symptoms, and medical guidance.

The positive news

Although PCOS is often considered a long-term condition, it can be managed, and many women with PCOS do have healthy pregnancies.

If you’d like to explore how nutrition and lifestyle support may fit into your wider fertility journey, you’re welcome to book a free call with us at PCOS Clinics.

Please note: we do not diagnose or treat PCOS or fertility issues. Nutrition and lifestyle approaches can complement medical care, but diagnosis and treatment should always be discussed with your GP or fertility specialist.

PCOS in Teens

Polycystic Ovary Syndrome (PCOS) is one of the most common hormone-related conditions in women of reproductive age. In the UK, it is estimated to affect around 1 in 10 women.

While symptoms can start in the teenage years, diagnosing PCOS in adolescents is slightly different from in adults. Current guidelines recommend that for those under 20, doctors look mainly at hormone levels and irregular or absent periods. Ultrasound is not usually advised at this stage, as it has not been found to be reliable in younger women.

Guidelines also note that adolescents who have some features of PCOS, but do not meet the full criteria, may be considered at increased risk. Reassessment is recommended at or before full reproductive maturity (around eight years after starting their first period). This can include girls who had features of PCOS before starting the contraceptive pill, those with persisting symptoms, or those who have gained significant weight during adolescence.

Why early support matters

PCOS is often described as a long-term condition, and its symptoms — such as acne, excess hair growth, hair thinning, or weight changes — can be particularly difficult to cope with during the teenage years.

Although only a GP can make a diagnosis, starting conversations early about nutrition and lifestyle choices may help support overall health and wellbeing in teenagers showing features of PCOS. Parental and family support can also make a big difference in helping young people build positive long-term habits.

The mental health impact

Living with PCOS can sometimes affect mental wellbeing. Research suggests that anxiety, low mood, and depression may be more common in women with PCOS. For teenagers, who are already navigating a time of big changes and pressures, this additional emotional impact may be especially challenging. Supporting both physical and emotional health is therefore important.

Next steps

If you’d like to chat further, we have teen specialists here at our clinic, and we’d be happy to talk with you. Just book a call here.

Please note: we do not diagnose or treat PCOS. Anyone under the age of 16 must have a parent or guardian book and attend the call. Medical advice and diagnosis should always be sought from your GP.

5 Natural Ways to Support GLP 1 in PCOS

Not everyone with PCOS wants to take medication. GLP-1 receptor agonists such as semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) may help with weight loss and insulin resistance, but they are not the only way to influence the GLP-1 pathway.

The body naturally produces GLP-1 in response to food and gut signalling. This hormone helps regulate blood sugar, slow gastric emptying, and promote satiety – all functions that are sometimes disrupted in PCOS. So, it makes sense to explore how nutrition and lifestyle can enhance your body’s own GLP-1 production and responsiveness.

Here are five evidence-based strategies that may support GLP-1 naturally, and benefit PCOS symptoms in the process:

1. Include foods rich in soluble fibre

Soluble fibre slows digestion, helps to balance blood glucose, and supports your gut microbiome – which all in turn can help to enhance GLP-1 secretion. Soluble fibre also plays a role in improving insulin sensitivity and reducing circulating androgens (male hormones, like testosterone).

Good sources include oats, ground flaxseed, chia seeds, cooked apples and pears (with the skin), beans, lentils, avocado and carrots. Aim to include 10g soluble fibre food in your diet every day.

2. Don’t overlook eggs

Research shows that eggs are a source of bioactive peptides that appear to stimulate GLP-1 secretion. In a randomised crossover study, participants who ate eggs for breakfast had significantly higher GLP-1 levels post-meal compared to those who consumed cereal or a croissant-based meal.

Eggs also provide high-quality protein, choline and B vitamins – all of which support hormone balance, liver detoxification, and brain function.

If you don’t eat eggs, other protein sources like tofu, tempeh, fish and legumes may offer similar benefits, although their GLP-1 response has been less studied.

3. Try intermittent fasting – cautiously and mindfully

Time-restricted eating (such as a 10- or 12-hour eating window) may enhance GLP-1 sensitivity and improve insulin signalling. Several small studies suggest that intermittent fasting protocols can lead to increased GLP-1 levels and improved glycaemic control.

However, fasting isn’t suitable for everyone. In women with PCOS who are underweight, have disordered eating patterns, or experience blood sugar crashes, fasting may do more harm than good. It should be approached carefully and always personalised.

4. Incorporate bitter foods and herbs

Bitter compounds stimulate receptors in the gut and tongue that may increase GLP-1 secretion and slow gastric emptying. This includes foods like rocket, chicory, dandelion greens, grapefruit, endive, and radicchio.

Herbal bitters such as gentian and artichoke extract are also under investigation for their potential effects on satiety and post-meal glucose control, although more research is needed in women with PCOS specifically.

5. Support the gut microbiome

Short-chain fatty acids (SCFAs), produced by the fermentation of dietary fibre by gut bacteria, have been shown to stimulate GLP-1 release via interaction with intestinal receptors. A healthy and diverse microbiome may therefore play a central role in regulating GLP-1 naturally.

To support this, include a variety of prebiotic-rich foods (onion, garlic, leeks, asparagus, oats, flaxseed), fermented foods (sauerkraut, kefir, yoghurt, miso), and polyphenol-rich foods such as berries and green tea.

For women with PCOS who prefer a natural or food-first approach, there are several well-researched ways to support GLP-1 signalling without medication. These strategies may help with appetite regulation, insulin sensitivity and hormone balance – particularly when combined with a personalised nutrition plan. If you are interested in finding out more, why not book a free call with us here?

**This article is for general information only and is not intended to diagnose, treat or advise on medical conditions. Always speak to your GP or a qualified health professional before starting supplements or changing your medication. BANT-registered nutrition professionals do not diagnose or treat medical conditions, nor do they recommend, prescribe or alter any medication**

5 Top Nutrition Tips While Taking GLP-1 Agonists for PCOS

GLP-1 receptor agonists – including semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) – are growing in popularity among women with PCOS, particularly those who are struggling with insulin resistance and weight management. These medications mimic the body’s natural GLP-1 hormone, which helps regulate blood sugar, slow digestion, and reduce appetite.

While these effects can be beneficial, they also raise important questions about nutrition. With significantly reduced appetite, how can you ensure you’re getting enough nutrients to support energy, hormones and long-term health? And are there specific foods that can support how these medications work?

Here are some evidence-based strategies to help you stay well-nourished while taking GLP-1 agonists.

1. Prioritise protein – even if you're eating less

GLP-1 agonists can make it difficult to eat full meals. This can unintentionally lead to low protein intake, especially if you’re snacking or eating very small portions. However, protein is essential for preserving muscle mass, supporting metabolic rate, regulating blood sugar, and aiding hormone production.

Research suggests women with PCOS may benefit from a protein intake of around 1.2–1.6 g per kg of body weight per day. This is higher than the standard RNI, especially during periods of weight loss. If appetite is low, aim to include 20–30g of protein at each meal – even if the meal is small.

Easy protein-rich options include eggs, fish, Greek yoghurt, tofu, tempeh, pulses, lean poultry, and protein powders made from pea or whey.

2. Don’t forget fibre – especially the soluble kind

Soluble fibre supports digestion, blood sugar regulation and appetite control – all crucial for women with PCOS. It’s also known to stimulate the body’s own GLP-1 release, supporting the same pathway as the medications.

Sources include oats, flaxseed, chia seeds, apples, pears, cooked carrots, beans and lentils. If you’re struggling with volume, a tablespoon of ground flaxseed stirred into porridge, yoghurt or a smoothie is an easy way to increase soluble fibre without adding bulk.

Increased fibre intake is associated with improved insulin sensitivity and lower androgens in PCOS. It also supports gut microbiome diversity – an area increasingly linked with hormone regulation and mood.

3. Watch for micronutrient shortfalls

Reduced appetite and slower digestion can increase the risk of missing out on key vitamins and minerals. Early evidence suggests that long-term GLP-1 agonist use may impact the absorption of B12 and fat-soluble vitamins such as A, D, E and K – particularly in those with existing digestive issues.

Common nutrient deficiencies in PCOS include magnesium, vitamin D, iron, folate and B12. If you’re experiencing fatigue, mood changes or digestive discomfort while on medication, speak with your GP or nutritionist about testing or supplement support.

Eating smaller meals that are nutrient-dense – such as a quinoa salad with avocado and salmon, or a smoothie with spinach, berries and protein powder – can help you meet your needs more easily.

4. Hydration matters – especially with slower digestion

GLP-1 agonists slow the emptying of the stomach, which may increase bloating, nausea or constipation for some women. Staying well hydrated can support digestion and reduce discomfort.

Aim for at least 1.5–2 litres of water daily, and consider herbal teas such as ginger, peppermint or fennel to ease digestive symptoms. A small amount of lemon juice or apple cider vinegar before meals may also support stomach acid and enzyme release – although this should be avoided if you have reflux or gastritis.

If constipation becomes a concern, increasing both soluble fibre and fluid together is key. 

5. Build in rest and nourishment – not just weight loss goals

It can be tempting to see rapid weight loss as the main goal while on a GLP-1 agonist. But from a Functional Medicine perspective, weight is only one part of a much bigger picture. Hormone balance, ovulation, stress resilience, gut health and sleep all play critical roles in PCOS outcomes.

Skipping meals, undereating or ignoring hunger signals (even if they’re rare) can leave the body undernourished and stressed – potentially worsening hormone imbalances over time. Wherever possible, choose foods that feel grounding, satisfying and nutrient-rich, even in small amounts.

Slowing down at mealtimes, chewing well and tuning into your body’s cues can also improve digestion and nutrient absorption.

GLP-1 receptor agonists may offer useful support for women with PCOS, particularly where insulin resistance is a key driver. But medications are most effective when paired with thoughtful, individualised nutrition. Prioritising protein, fibre and nutrient density – even in small portions – helps protect your long-term health and hormone balance. If you’re unsure where to start, speak to your GP or feel free to get in touch with us here.

**As always, this article is for educational purposes only and does not replace personalised medical advice. Nutritional therapists do not diagnose or treat medical conditions or recommend medications. If you’re unsure about your nutrition needs while on a GLP-1 agonist, please speak with your GP and a qualified nutritional therapist registered with BANT**

GLP 1 Agonists and PCOS

Weighing Up the Pros and Cons

GLP-1 receptor agonists – such as semaglutide (Ozempic, Wegovy) or liraglutide (Saxenda) – are gaining attention for their effects on weight loss, blood sugar regulation, and insulin resistance. All of these are key issues in PCOS, but these medications were never designed specifically for PCOS. So, how relevant are they, and what does the research say about their benefits and risks to those of us with PCOS?

What are GLP-1 receptor agonists?

GLP-1 (glucagon-like peptide-1) is a hormone naturally produced in the gut, released in response to food, and it plays several important roles - regulating blood sugar, insulin release, appetite and digestion. GLP-1 receptor agonists are medications that mimic the action of this hormone. They were originally developed for type 2 diabetes but are now increasingly prescribed off-label for weight loss and insulin resistance.

GLP-1 agonists work by helping to lower blood glucose by increasing insulin secretion and decreasing glucagon (a hormone that raises blood sugar). They also slow gastric emptying and promote a feeling of fullness, which can lead to reduced food intake and weight loss.

Why are they being used for PCOS?

Some women with PCOS experience insulin resistance, difficulty with weight loss, and increased appetite. There’s a growing body of research suggesting that GLP-1 receptor agonists may improve metabolic, hormonal, and reproductive parameters in PCOS.

Potential benefits:

• Weight loss – especially in those living with obesity or severe insulin resistance
• Improved insulin sensitivity and lower fasting insulin - especially in those with severe insulin resistance
• Reduced appetite 

Potential drawbacks:

• Side effects: nausea, constipation, vomiting, gallbladder issues, and fatigue are commonly reported
• Nutrient deficiencies: reduced appetite can lead to low intake of protein, iron, B12, and fibre
• Loss of muscle mass: rapid weight loss may lead to a decline in lean mass if not well supported
• Cost and access: these medications are not always available on the NHS for PCOS and can be expensive privately
• Unknown long-term effects: most studies in PCOS are under 1 year, and there is no data yet on long-term safety or fertility outcomes

Things to consider

GLP-1 agonists are not a quick fix – they should be paired with dietary and lifestyle strategies to avoid potential nutritional deficiencies or any potential rebound weight gain when stopping the medication. Appetite suppression can also make it hard to eat enough protein or vegetables, which are key for ongoing health.

Also, they are not suitable for everyone. People with a history of pancreatitis, certain thyroid conditions, or gallbladder disease should avoid them. And they should never be used during pregnancy or while trying to conceive.

The research shows that GLP-1 agonists may offer real benefits to some women with PCOS – particularly those who have struggled with insulin resistance and weight for a long time – but they are not without risk. They don’t replace the foundations of hormone support: blood sugar balance, stress regulation, nutrient-dense meals, and regular movement.

If you’re considering medication, it’s important to speak with your GP or endocrinologist. If you’re interested in supporting your body’s own production of GLP-1, check out my blog here.

**This article is for educational purposes only and is not a substitute for medical advice. BANT-registered nutrition practitioners do not diagnose or treat medical conditions, nor do they prescribe or alter medication. Always consult your GP before making any changes to your medications or supplements**