Is drinking a cup or two of tea a day the secret to naturally managing your PCOS? As a dietitian who specializes in PCOS (and manages it myself), I find more and more clients are interested in tea as a way to improve their PCOS symptoms.

This article explores the relationship between PCOS and tea, what the research says, and what my top tea picks would be! Let’s jump in!

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Green Tea: For A Healthy Weight

Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which has been studied for its anti-inflammatory and insulin-sensitizing effects. Studies suggest that green tea may help improve insulin sensitivity and reduce testosterone levels—two common struggles for women with PCOS (1, 2).

In addition to these benefits, green tea has been associated with improved weight management. Research published in the Journal of Education and Health Promotion (2017) indicated that green tea supplementation could promote weight loss and improve hormonal balance in women with PCOS.

Furthermore, its antioxidant properties may support reproductive health, potentially enhancing fertility in women with PCOS.

So, it seems like no matter what your goal, most women with PCOS could benefit from sipping on green tea every day. But I would say if your main goal is weight loss with PCOS, green tea is definitely a solid choice.

While green tea is generally considered safe for pregnancy when consumed in moderation (up to 1-2 cups per day), excessive caffeine intake should be avoided. And green tea does caffeine, so you might want to avoid or discuss with your doctor before consuming if you are pregnant.

My Pick: Numi Organic Jasmin Green Tea

Spearmint Tea: For Hormonal Balance

Spearmint tea has garnered interest for its ability to lower androgen levels, which are often elevated in women with PCOS. High androgens can lead to symptoms like hirsutism (excess facial or body hair) and acne.

A randomized controlled trial in Phytotherapy Research (2010) demonstrated that drinking two cups of spearmint tea daily for 30 days significantly reduced testosterone levels and improved hirsutism symptoms in women with PCOS.

There is debate whether spearmint tea is considered safe during pregnancy. It seems it can be ok in moderation if you are past the first trimester. So, at this time I would recommend avoiding spearmint tea if you are trying to conceive with PCOS.

But if you are not trying to conceive and struggle with unwanted hair growth and/ or acne, it seems two cups of spearmint tea daily could be a great idea!

My Pick: Traditional Medicinals Organic Spearmint Tea

Cinnamon Tea: For Insulin Resistance

Cinnamon has been extensively studied for its ability to improve insulin sensitivity, making cinnamon tea a popular choice for women with PCOS.

Numerous studies have found that cinnamon supplementation can reduced fasting blood glucose and improved insulin resistance. (4) While research specifically on cinnamon tea and PCOS is limited, incorporating this warm and comforting beverage into your daily routine if your lab work showed elevated insulin, fasting glucose, or HgA1c (also be sure to check out my free PCOS lab tracker if you’re unsure!)

For women trying to conceive, improved insulin sensitivity is critical, as it can enhance ovulatory function. So, cinnamon tea may indirectly support fertility by addressing insulin resistance, a common underlying factor in PCOS-related infertility.

During pregnancy, cinnamon tea should be consumed with caution and in moderation, as excessive amounts of cinnamon may pose risks. Always consult your healthcare provider for personalized advice.

But, ultimately if insulin resistance and unbalanced blood sugar levels are your main concern with PCOS, cinnamon tea could be a top choice for you!

My Pick: The Republic of Tea Organic Turmeric Cinnamon (Bonus that it has turmeric, also great for reducing inflammation!)

Chamomile Tea: For Sleep and Stress

Women with PCOS often struggle with sleep disturbances and elevated stress levels. Chamomile tea, known for its calming and sleep-inducing properties, can be a valuable addition to a PCOS-friendly lifestyle.

Research in Molecular Medicine Reports (2010) highlights chamomile’s anti-inflammatory and antioxidant properties, which may indirectly benefit PCOS symptoms by reducing oxidative stress and promoting relaxation.

Improved sleep and reduced stress levels can have a positive impact on weight management and hormonal balance, potentially supporting fertility. Chamomile tea is generally considered safe for pregnancy, making it a soothing option for pregnant women with PCOS.

So, if you are someone who is needing to reduce your stress and/ or improve your sleep to improve your hormone imbalance, sipping on a cup of chamomile tea before bed could be the ticket for you!

My Pick: Tazo Organic Calm Chamomile

Rooibos Tea: For Inflammation

Rooibos tea, a caffeine-free herbal tea, is rich in antioxidants like aspalathin. These compounds have anti-inflammatory and insulin-sensitizing properties (6), making rooibos tea a potential ally in managing PCOS.

Although specific studies on rooibos tea and PCOS are lacking, its ability to combat inflammation and support metabolic health makes it a worthwhile consideration.

For weight management, rooibos tea’s role in reducing inflammation and supporting blood sugar control can be beneficial.

So, if inflammation is one of the root causes of your PCOS, rooibos tea can be a great option!

It is also safe for pregnancy, offering a caffeine-free alternative for expectant mothers looking to manage their PCOS symptoms naturally.

My Pick: Organic Positively Tea Company Blood Orange Vanilla Rooibos Tea

Tips for Incorporating Tea Into Your PCOS Routine

• Choose Unsweetened Varieties: To maximize the benefits of tea, avoid adding sugar or sweeteners, which can spike blood sugar levels. If you need a sweetener, stick with stevia.
• Enjoy 2-3 Cups Daily: Most studies showing benefits used doses equivalent to 2-3 cups of tea per day.
• Combine with a Balanced Diet: Drinking tea won’t be a magic solution on its own. But it sure can complement a balanced diet to help manage PCOS symptoms.
• Consult Your Healthcare Provider: Before making significant dietary changes, discuss them with your doctor or dietitian to ensure they’re appropriate for your specific needs, especially if you’re pregnant or trying to conceive.

Final Thoughts

While tea certainly isn’t a cure for PCOS, it can be a beneficial addition to your overall management strategy.

Green tea, spearmint tea, cinnamon tea, chamomile tea, and rooibos tea each offer unique properties that may address key PCOS symptoms such as insulin resistance, high androgen levels, and chronic inflammation.

By incorporating these teas into your daily routine, you can enjoy their soothing effects while supporting weight loss, fertility, and overall health.

Which tea do you think would be best for managing your PCOS?!

References

1. Liu, Kai et al. (2013). “Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials.” The American journal of clinical nutrition vol. 98,2 (2013): 340-8. doi:10.3945/ajcn.112.052746
2. Tehrani, Hatav Gasemi et al. (2017). “Effect of green tea on metabolic and hormonal aspect of polycystic ovarian syndrome in overweight and obese women suffering from polycystic ovarian syndrome: A clinical trial.” Journal of education and health promotion, doi:10.4103/jehp.jehp_67_15
3. Grant, P. (2010). “Spearmint herbal tea has significant anti-androgen effects in polycystic ovary syndrome.” Phytotherapy Research.
4. Ashkar, F., et al. (2019). “The role of medicinal herbs in treatment of insulin resistance in patients with Polycystic Ovary Syndrome: A literature review.” Biomolecular Concepts, 11(1), 57-75.
5. Srivastava, J. K., et al. (2010). “Chamomile: A herbal medicine of the past with bright future.” Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377
6. Nehme, R., et al. (2023). Aspalathus linearis(Rooibos) Targets Adipocytes and Obesity-Associated Inflammation. Nutrients, 15(7), 1751. https://doi.org/10.3390/nu15071751