Fatigue and PCOS: what can I do?

Why Does PCOS Make You So Tired?

While fatigue isn’t always the first symptom people think of with PCOS, many women know how debilitating it can be. Insulin resistance, anxiety, poor sleep, and hormonal imbalances all contribute to the daily exhaustion you may feel. Let’s explore why PCOS can drain your energy — and how to get it back.

How PCOS Increases Fatigue

PCOS (Polycystic Ovary Syndrome) is a condition that affects your cycles, hormones, and metabolism. Around 70% of women with PCOS experience insulin resistance, which disrupts how your body processes energy. This, combined with hormonal shifts, stress, and sleep issues, creates the perfect storm for chronic fatigue.

Hormonal Imbalances

PCOS is linked to excess androgens (testosterone, DHEA), which disrupt menstrual cycles and can cause acne, irregular bleeding, or hair growth.

• Energy drain: Multiple ovulation attempts and heavy, irregular periods use more energy and may cause iron deficiency — worsening fatigue.

• Mental fatigue: Skin or weight changes can impact self-esteem and sleep quality.

Insulin Resistance

Blood sugar highs and lows cause energy crashes — often mid-morning or after meals. Women with insulin resistance may feel dizzy, weak, or overwhelmingly sleepy. This can also drive weight gain, making it harder to stay active.

👉 Solution: Our Sugar Balance supplement supports normal blood sugar regulation (chromium) to help reduce energy dips.

Stress, Anxiety and Depression

Living with PCOS isn’t just physical — the constant appointments, tests, and lifestyle adjustments are emotionally exhausting. Chronic stress raises cortisol, disturbing your circadian rhythm and sleep. Over time, this can lead to anxiety or even depression.

Inflammation

Low-grade chronic inflammation is common in PCOS and can show up as bloating, headaches, muscle aches, or persistent fatigue. This state of “always on alert” consumes energy and affects neurotransmitters like serotonin, which regulate mood and sleep.

Sleep Apnoea

Women with PCOS are at higher risk of sleep apnoea, especially with obesity. Interrupted breathing at night prevents deep, restorative rest and leads to morning exhaustion. If you suspect this, seek medical advice.

Solutions to Boost Energy with PCOS

Support Hormonal Balance

• Balanced meals: Combine protein, complex carbs, and fibre for steady energy.

• Omega-3s: Fatty fish, walnuts, or an Omega-3 supplement may help reduce inflammation.

• Spearmint tea: Shown in clinical trials to lower free testosterone, which may ease hirsutism and support ovulation.

👉 Supplements like Ovastart (myo- & D-chiro-inositol + zinc + B vitamins) can also support ovulation, cycles, and skin health.

Check Micronutrient Deficiencies

• Iron → heavy periods can cause anemia.

• Vitamin D → low levels affect mood and energy.

• Vitamin B12 & B9 (Quatrefolic®) → essential for energy metabolism.

• Magnesium → supports stress resilience and reduces fatigue.

Always confirm with blood tests before supplementing.

Manage Insulin Resistance

• Start your day with a protein-rich breakfast.

• Eat whole or semi-whole grains instead of white bread/rice/pasta.

• Try the food order method: vegetables → protein → carbs.

• Move daily — even a short walk after meals improves blood sugar control.

👉 Studies show inositol supplements can support healthy insulin function in women with PCOS.

Improve Sleep Quality

• Aim for 7–9 hours per night.

• Get morning daylight to regulate melatonin.

• Eat light, digestible dinners.

• Try calming rituals (yoga, journaling, herbal tea) instead of screens.

• Consider melatonin only under professional advice.

Care for Your Mental Health

Managing PCOS can be mentally draining. Protect your energy by:

• Introducing new habits gradually.

• Allowing flexibility — enjoy holidays or nights out without guilt.

• Prioritising joy: activities, nature, friends, creativity.

• Seeking professional support if needed.

• Considering adaptogens like saffron or ashwagandha (with medical guidance).

Find Your Energy with SOVA 💜

At SOVA, we know how exhausting PCOS can feel. That’s why we’ve developed natural, science-backed solutions to help you feel like yourself again.

👉 Take our free 2-minute quiz to discover the best supplements for your energy, cycles, and skin.