Fueling My Body with PCOS: My Daily Habits + Supplements I Swear By

/ amberebeierbach

(Affiliate links included — see disclosure below)

Living with PCOS for the past 10 years has taught me one thing: it’s not just about “eating healthy” or “working out more.” PCOS changes the game — from how our bodies respond to carbs, to hormone imbalances, to those frustrating energy dips that hit at the worst times.

For me, thriving with PCOS has meant prioritizing daily habits that fuel my body — not punish it — and supporting my health with supplements that actually make a difference. Some of these were recommended by my doctor, and others I’ve found through trial, error, and a lot of late-night research over the past decade.

How I Start My Day: Protein Coffee ☕💪

I’ve never been much of a coffee drinker. About twice a year I might have a cup out for Sunday Brunch and it was almost always as much creamer and sugar as it was coffee. That was until I discovered cold brew. Now I enjoy it a few different ways, including my go to morning drink; Protein Coffee.

Every few days I make a fresh batch of cold brew at home using this cold brew kit. You just fill it with your go to coffee grounds, fill it with water and let it sit in the fridge for 12-24 hours. I usually go for McCafé coffee, but honestly, any brand you love will work.

Here’s my go-to mix:

This combo gives me 30g of protein before I even eat breakfast, which is huge for keeping blood sugar stable with PCOS. Plus, it’s creamy and feels like a treat, so I actually look forward to it.

Hydration Goal: 120oz+ of Water a Day 💧

My daily goal is to drink at least 120 ounces of water because staying well-hydrated is one of the simplest yet most powerful habits I can maintain. Water helps keep my energy up, aids digestion, supports healthy skin, and helps flush out toxins.

For those of us with PCOS, hydration is especially important — it can help improve insulin sensitivity, reduce bloating, and even support hormonal balance. When I don’t drink enough water, I notice more fatigue, cravings, and sluggish digestion.

Having a big, colorful tumbler by my side makes it easier to sip throughout the day, so hitting my water goal feels less like a chore and more like a habit I actually enjoy. I carry my Simple Modern 40oz Tumbler everywhere. I try to fill it once in the morning, once after lunch and then a final time around dinner. Mine is the Kelly Green one, but I’d happily have one in every color if my husband wouldn’t notice. 🤫

Movement: A Work in Progress 🚶‍♀️

Right now, my realistic goal is 8,000+ steps per day. Some days I hit that goal, some days life gets busy and I barely make it halfway there. To keep myself honest, I wear my Fitbit Sense every day to track my steps — but it does so much more, like connecting to my phone for music and monitoring my sleep quality.

With PCOS, I’ve learned that every bit of movement counts — even short walks or chasing the kids around the yard can make a difference. I used to think exercise had to be long and intense to matter, but I’ve shifted my mindset. Finding activities I enjoy — like volleyball and slow-pitch — makes it easier to stay consistent because it feels fun, not like a chore. Plus, playing with friends is a great way to unwind after a busy day.

Movement isn’t just about burning calories for me; it’s a key part of managing my PCOS symptoms. Staying active helps boost my energy levels, improve my mood, and supports insulin sensitivity. It’s all about small steps (literally) that add up to better health.

PCOS and Supplements: Why They Matter

PCOS is different. Our bodies often need extra support for:

  • Insulin sensitivity
  • Hormone balance
  • Inflammation control
  • Gut health

Because PCOS affects so many systems in the body, it can be tough to manage symptoms through diet and lifestyle alone. Supplements are important because they help fill in nutritional gaps, support key body functions that are often out of balance, and provide targeted support where it’s needed most.

For example, many women with PCOS struggle with insulin resistance, which can impact energy levels and weight management. Certain supplements can improve how your body processes insulin and help stabilize blood sugar. Hormonal imbalances can affect mood, skin, and menstrual cycles — supplements can support these areas too. Plus, PCOS is often linked with low-grade inflammation and gut issues, so nutrients that reduce inflammation and promote digestive health play a crucial role in overall well-being.

While a healthy diet is the foundation, the right supplements can make a noticeable difference in energy, cycles, skin, mood, and long-term health for those of us managing PCOS.

My Current Supplement Routine

(Always check with your doctor before starting new supplements — Links go directly to the exact brands I use on Amazon — not sponsored, just sharing what works for me.)

Theralogix Ovasitol
My go-to supplement for insulin sensitivity and hormone support. While I have an IUD and don’t get regular cycles, I still take Ovasitol because it helps balance insulin and supports my overall hormonal health. It’s been a key part of my routine recommended by my doctor. I take the powder form twice a day, mixing it into water with breakfast and again with dinner.

Daily Probiotic
I take one capsule in the morning alongside my protein coffee. Supporting gut health is key for me, and I notice less bloating and better digestion when I’m consistent with this.

Zinc
Helps with skin health, immune function, and hormone balance. I started zinc after reading about its benefits for PCOS-related acne and have been taking one tablet daily, typically with lunch. It’s helped reduce breakouts and supports my immune system.

NAC (N-Acetyl Cysteine)
Supports liver detox, reduces inflammation, and can improve insulin sensitivity — all things I need to manage PCOS. I take one capsule in the morning with my protein coffee. I added NAC after researching its benefits for PCOS and have seen noticeable improvements in my energy and mood.

Magnesium Bisglycinate
Great for sleep quality, muscle recovery, and stress support. This form is gentle on my stomach, so I take one capsule in the morning and then one more in the evening about an hour before bed. It helps me relax and sleep better, especially on stressful days..

Omega-3
For inflammation, brain health, and mood support. I take one capsules daily in the morning. When I skip it for a few weeks, I definitely feel the difference in my joints and overall energy.

Vitamin D
Living in Canada means months of low sunlight, so vitamin D is a must for mood, immune health, and energy. I take a few thousand IU daily in drop form every morning.

Women’s Multivitamin
Covers any nutritional gaps in my diet. I take one tablet daily with breakfast to help fill in those small holes that might be missed in meals.

Fibre Gummies
I usually take two gummies in the morning and one or two more after dinner, depending on how much fiber I’ve gotten from my meals that day. They help keep my digestion regular — plus, they taste great!

I also highly recommend using a good pill organizer to make your life easier — especially if you take supplements multiple times a day. I use this 3-times-a-day pill organizer and refill it every Sunday so I never miss a dose, plus it’s perfect for travel.

The Bottom Line

Managing PCOS isn’t about quick fixes or drastic changes — it’s about stacking small wins every day. For me, that means starting with protein first thing in the morning, moving my body even when life gets hectic, staying well-hydrated, and giving my body the targeted nutrients it needs through carefully chosen supplements.

This supplement lineup has been a game-changer, but I know everyone’s body is different. Use this as a helpful starting point, and always chat with your doctor or nutritionist before making any changes to your routine.

Remember, thriving with PCOS is a journey, not a destination. Small, consistent habits add up to better energy, mood, and overall well-being — and you deserve that. 🌱

Affiliate Disclosure: As an Amazon Associate, I earn from qualifying purchases. This doesn’t cost you anything extra, and helps me continue sharing honest reviews and recommendations. I only link to products I personally use, trust, and believe can support your journey.

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