If you’re living with PCOS and also struggle with anxiety, you’re not alone. Anxiety is one of the most common (but least talked about) symptoms of polycystic ovary syndrome. It’s not “just in your head”, there are real biological reasons why PCOS can impact your mood and mental health.

Let’s break down why it happens, and the nutrition, supplement, and lifestyle changes that can help you feel calmer and more in control.

Why PCOS Can Cause Anxiety

woman anxiety symptoms PCOS stressed — Hormonal imbalances can affect everything, including how your brain functions and how you cope with stress.
Here’s how PCOS contributes to anxiety:
Insulin resistance: This is common in PCOS and can trigger blood sugar highs and crashes that make anxiety worse.
High androgens (like testosterone): These can disrupt brain chemistry, leading to mood swings and irritability.
Cortisol dysregulation: PCOS often goes hand-in-hand with a heightened stress response, which can make it harder to stay calm under pressure.
Inflammation and gut issues: Chronic inflammation and dysbiosis (imbalanced gut bacteria) are common in PCOS and are strongly linked to anxiety and low mood.

3 Nutrition Changes to Reduce Anxiety with PCOS

1. Balance Your Blood Sugar

Unstable blood sugar is a major anxiety trigger. Avoid skipping meals and make sure every plate includes protein, fibre, and healthy fats.

How to: Swap cereal for a protein smoothie with chia, berries, and nut butter.

2. Increase Magnesium-Rich Foods

Magnesium calms the nervous system and helps regulate cortisol. Focus on foods like leafy greens, pumpkin seeds, dark chocolate (85%+), avocado, and legumes.

Magnesium also supports better sleep, which is crucial for anxiety management.

3. Ditch the Blood Sugar Bombs

Refined carbs, sugary snacks, and caffeine can worsen anxiety symptoms. Instead, opt for complex carbs like oats, quinoa, lentils, and sweet potatoes, which provide lasting energy without the crash.

3 Supplements That May Help

Always speak to a practitioner before starting new supplements, especially if you’re on medication.

1. Magnesium Glycinate

Gentle on digestion and especially helpful for anxiety, sleep, and PMS symptoms common with PCOS.

2. Lemon Balm

A calming herb that can help reduce feelings of anxiety and tension. Often used in teas or tincture form.

3. L-Theanine

Found in green tea, this amino acid promotes a sense of calm focus without drowsiness. Ideal for daytime anxiety or stress relief.

3 Lifestyle Changes to Support Mental Health with PCOS

1. Nervous System Regulation

Regularly practice calming techniques like deep breathing, yoga and walking in nature. These reduce cortisol and improve resilience over time.

2. Prioritise Quality Sleep

PCOS can disrupt sleep patterns, and poor sleep fuels anxiety. Aim for 7–9 hours of consistent, high-quality rest - try magnesium, reading before bed, a cool bedroom and reduce blue light with screen-free wind-down routines.

3. Track Your Symptoms

Keeping a cycle and mood journal can help you spot patterns, reduce overwhelm, and feel more in control. It’s also incredibly helpful when working with a practitioner like myself.

You Don’t Have to Manage PCOS & Anxiety Alone

Your symptoms are valid - and treatable. With the right support, you can balance your hormones, reduce anxiety, and feel more like yourself again.

Working with a women’s health nutritionist can help you uncover your personal triggers and create a plan that’s sustainable and tailored to you. Book a free introductory call to get started - I’d love to support you on your journey.

BOOK YOUR FREE INTRO CALL TODAY

Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.