5 Effective Tips To Get Pregnant If You Have PCOS

Polycystic Ovary Syndrome (PCOS) is one of the leading causes of infertility, affecting 1 in 10 women of reproductive age (CDC). If you have PCOS, you might feel frustrated or even hopeless about getting pregnant. The irregular ovulation, hormonal imbalances, and insulin resistance that come with PCOS can make conception challenging—but not impossible.

The good news? Many women with PCOS go on to have healthy pregnancies with the right approach. Whether you're just starting your fertility journey or have been trying for a while, these five science-backed tips can help improve your chances of getting pregnant.

Weight plays a huge role in fertility, especially for women with PCOS. Studies show that even a 5-10% weight loss can significantly improve ovulation and increase pregnancy rates (American Society for Reproductive Medicine).

Why? Because excess weight contributes to insulin resistance, which disrupts ovulation and leads to irregular or missed periods. Losing a small amount of weight can help regulate your menstrual cycle and balance hormone levels while improving egg quality.

A healthy diet isn't just about losing weight—it directly impacts your hormones, insulin levels, and ovulation. The best diet for PCOS is one that stabilizes blood sugar and reduces inflammation.

Prioritize whole foods – Focus on lean proteins, healthy fats, and fiber-rich carbs like vegetables, whole grains, and legumes. Cut down on processed sugars – High sugar intake spikes insulin, which worsens PCOS symptoms. Choose low-glycemic index (GI) foods – Foods like quinoa, lentils, and non-starchy vegetables help prevent blood sugar crashes. Add anti-inflammatory foods – Omega-3-rich foods like salmon, walnuts, and flaxseeds help regulate hormones.

A study published in The Journal of Clinical Endocrinology & Metabolism found that women with PCOS who followed a low-GI diet had improved ovulation rates compared to those on a standard diet.

One of the biggest challenges with PCOS is irregular ovulation—or sometimes, not ovulating at all. But that doesn’t mean pregnancy is out of reach.

Here’s how to track ovulation with PCOS:

For some women, lifestyle changes alone might not be enough to jumpstart ovulation. Fertility medications such as letrozole, clomiphene citrate, or gonadotropins can often improve the chances of releasing a healthy egg.

Metformin, a medication often prescribed for Type 2 diabetes, has also shown promise in managing insulin resistance in PCOS and improving menstrual regularity. But like all medications, these should be used under your healthcare provider’s supervision.

Trying to conceive with PCOS can feel like an emotional rollercoaster. Stress, especially chronic stress, can negatively affect ovulation and hormonal balance. Activities like meditation, therapy, journaling, and connecting with a supportive community can help manage the emotional weight of infertility.

Even short mindfulness sessions can lower cortisol (the stress hormone) levels, which could positively impact reproductive hormones. Sometimes the healthiest step is to pause and be kind to yourself during this journey.

While PCOS may complicate the road to parenthood, it is far from a dead end. Science-backed strategies like managing weight, regulating blood sugar, using medical ovulation aids, and nurturing emotional well-being can all shift the odds in your favor. Many women with PCOS conceive naturally or with some assistance — so the journey might be bumpy, but it’s absolutely possible. You can consult with a fertility specialist for more guidance.