Earlier this week I posted Part One of the Honest, Hairy Truth, a look at hirsutism and PCOS. This is an issue that so many of us have, to varying degrees, and it really knocks our self-esteem and femininity. Part one looked at how we can manage hirsutism from a medical perspective but you knew I’d incorporate diet into this discussion, didn’t you? Well, that’s because I think diet is crucial in managing all aspects of PCOS, including hirsutism. Let’s have a look at why this is the case:
Insulin and Testosterone
We know that high insulin levels work on our ovaries to create testosterone. The more insulin you have, the more testosterone you have. The more testosterone you have, the more unwanted hair you have. You see where I’m going, right?
We have to manage our insulin levels in order to manage our hair growth. I’ve written a couple of previous articles that can guide you in terms of what your PCOS Diet should look like and how you can get started on your PCOS diet.
IGF-1 and Hirsutism
I’ve also written about why your PCOS Diet needs to be dairy free. Well, here’s another reason: Research has shown that the growth phase of the hair follicle is strongly influenced by IGF-1 (that pesky hormone found to be in dairy products). The more IGF-1 you have, the more likely you are to develop hisutism. On a side note, IGF-1 has also been linked to acne. (1)
I know many women have been in contact with me regarding giving up dairy. I really believe that it is crucial in managing your PCOS. Dairy is simply not helpful for you or your body. There are many dairy alternatives out there so give it some thought.
Spearmint tea
Recent research shown that women with PCOS who drank 2 cups of spearmint tea per day for 1 month showed much lower testosterone levels than the control group. The study concluded that spearmint tea is a helpful natural treatment for hirsutism in PCOS. (2)
Supplements
There are some supplements that have been shown to aid in the metabolism of glucose and are therefore often used in the management of PCOS. Please note that I am not a doctor and you should check with your doctor before starting on these supplements, particularly if you are already taking insulin sensitizing drugs like metformin.
Myo-Inositol
Myo Inositol was once thought to be one of the B vitamins and is a carbohydrate. It’s really important in signaling messenger cells, in particular, insulin signals. So, it is involved in insulin and the way that glucose is managed in the body.
Studies have shown that after 6 months of taking myo-inositol, hirsutism was dramatically improved, along with many other symptoms of PCOS. (3) Another study concluded that “Myo-inositol is a simple and safe treatment that is capable of restoring spontaneous ovarian activity and consequently fertility in most patients with PCOS.” (4) Sounds promising for those of us who are trying to conceive!
N-acetyl cysteine (NAC)
NAC is an important antioxidant and is also involved in insulin response and action. One study found that women who were treated with NAC had improved peripheral insulin levels as well as decreased free testosterone. Decreased testosterone will help to decrease hirsutism. (5)
If you do decide to take NAC, you need to drink at least 6-8 glasses of water per day to prevent Cysteine renal stones.
Omega 3
I have already written an article on the impact that Omega 3 has on testosterone. You can read it here.
Let’s sum it up
Hirsutism is an unpleasant symptom of PCOS that knocks our femininity and self esteem. It can be treated in a number of ways:
- Medical drugs
- Hair removal – shaving, waxing, electrolysis or laser hair removal
- Diet – lower your insulin levels, ditch the dairy and have 2 cups of spearmint tea a day!
- Supplements – Myo-inositol, N-acetyl cysteine and Omega 3
Hirsutism is one of the PCOS symptoms that will take a while to go away. Sticking to a good diet, exercising and taking supplements will all help so don’t feel despondent if you don’t see results straight away. Give it some time and use the Ferriman-Gallway Score to monitor your progress.
I’m currently taking myo-inositol, Omega 3, drinking loads of spearmint tea and being really careful with my diet. What are you doing to manage your hirsutism? Leave me a comment below!
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123 Responses
I haven’t had any issues with hair with my PCOS but i have the acne. Does anyone know of anything that had helped them with this? I take inositol already and recently starting with evening primrose.
Can you let me know fewer I can get inositol from please?
Any natural health shop should have Inotisol. You can also purchase it online.
What does should I take of inositol to reduce hair growth?
Hello,
I am suffering from hair on my face and chin. Does anyone have any recommendations as to what I should or should not be eating to help decrease it? My endocrinologist put me on Glumetza for acne recently and I wonder if anyone has been given this for hirsutism.
Thanks,
Radha
Cut down on sugars, foods containing sugars/ fructose/ glucose, and any foods that may cause a spike in insulin as it may cause a peak in testosterone.
licorice extract is supposed to help lower or balance testosterone. Seeing as it is herbal, you may want to take 50 ml 2x per day in water.
I have multiple intolerance’s along side my PCOS. So I have to watch out for foods that may cause Inflammation, it can apparently trigger insulin resistance.
I’ve been on a sugar free/ alcohol free/ gluten & dairy free diet for over a year now. I very rarely eat red meat (though I enjoy it) and am extremely careful to purchase hormone and antibiotic free eggs/chicken/meat.
It’s important to avoid the intake of any additional unwanted hormones.
Avoiding refined sugars and opting for honey or agave or maple syrup has been great! Stevia is good too, although not providing the body with actual sugar may also trigger insulin resistance – try using less of your actual sweetner and adding a drop or two of stevia.
Cinnamon will also lower the glycemic index!
6-8 glasses of water + 30 minutes exercise 5 x weekly has really helped keep me trim, but find that if I fall off my routine for 2 weeks I notice a 2-3 lb difference. Compared to a couple summers ago, before the diet change and supplements.
I will definitely try the 2 cups of spearmint tea a day!! and I too take inotisol, evening primrose and EFA fatty acids.
My main issue is irregularity in my cycle. Everything though has shifted, all symptoms have drastically improved!
I highly recommend electrolysis as the #1 hair removal treatment – shaving/ waxing will cause the hair to grow in darker and thicker.
Lazer hair treatment (IPL ESPECIALLY) will most likely trigger more hair growth in women with PCOS – and cream hair removal also loses it’s effects after a while and is filled with harsh chemicals.
I’ve noticed that hair growth is much thinner and less noticeable with electrolysis. mind you, treatment must be regular.. I had to go weekly a year ago, and now every other week – Keeping in mind that my hair growth is very minimal.
hi sophie
what exactly you mean by saying your hair growth is minimal? can you please say the places hair you have on your face? ı mean chin? side burns? cheeks? neck? above lip ? mustache?
looking forward for your answer…
thanx
Upper lip and chin mostly. The hair one the upper lip is darkest, on the chin there are a few dark ones but lots of white ones, and on my jaw line as well.
I’m sitting here pouring over yourself beautifully cultivated website in near tears, of joy. Since I was about 18 I started growing facial hair and now that I am 33, I basically have a full beard and severe hirsuitism on my arms, legs, stomach, pubic and buttocks. I have spent thousands of dollars on laser hair removal treatments and tried for nearly six years to receive a diagnosis of PCOS, but kept getting “turned away” from that because I had regular periods and I’m a 1/4 Italian. The hair growth has caused me significant emotional and relational pain and has caused me to hide away, especially in the summer months, and led to such a deep depression and anxiety. This website gives me SO MUCH HOPE and not just hope, but a feeling of community and understanding. I am so sorry that so many also suffer from this, though I am glad that I am not alone. I have finally found a naturopath that diagnosed me with PCOS after a simple blood test and is setting me up with an herbal program. I bought some spearmint tea (and green tea as directed by my naturopath) and will definitely report back. I also re-started laser hair removal treatments and hope that the combo of the teas, supplements, diet and exercise will KICK THIS STUPID EXCESS HAIR GROWHT out of my life for good!
Hi K,
Please let me know how it works. My daughter is 16 and suffers from the same thing. As a mom, it breaks my heart. She takes it in stride. We use Nair to remove the hair twice a week and will be starting on a serious weight loss and exercise program, plus the above mentioned supplements of Inostol, Folic Acid and spearmint tea. GOOD LUCK to you!
Monica
Hi Monica,
Switch to electrolysis, it’s generally 1-2$ per minute. More costly; however more effective permanently.
Spearamint has helped me alot! within the first month my hair on upper lip has gone to less than half!
Wow, thanks Joelene. Any specific spearmint tea you consume? How long have you been drinking it? So does spearmint tea stop hair growth in its tracks?
I drink just plain in bulk I buy from the health good store cuz I can’t find it in bags locally. But it is cheap and a little goes a long way! Yes I noticed very soon the difference but I still have the odd one pop out I just pluck. But once you stop it seems to come back so be consistent!!
Tarryn, has the consumption of spearmint tea helped you at all with hair growth? I will start drinking it if it helps. Please let me know 🙂
I am allergic to Spearmint… is there any other kind of tea that would help?
Inositol powder helps alot 🙂
Hi Joelene,
Doe Inositol help with excessive facial hair?
Thank you,
Monica
I don’t have excessive facial hair just some on my upper lip, but I know it has helped me a lot!
Hey Tarryn,
I want to ask you that can I use peppermint tea instead of spearmint tea to treat my hirsutism?
Hey!
My question is can you take Inositol and the Primrose at the same time?? I am ultimately looking for help with the cystic acne and weight gain symptoms and was recently told about both of these to try. Any insight would be wonderful 🙂 Thank yo!
Hey Tarryn,
I’ve just been diagnosed at 20 years old and I stumbled upon your site while researching this and wanted to ask about almond milk? Am I allowed to have that?