How to Find the Best Protein Powder for PCOS

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein powder for PCOS.

Discover how to safely meet your protein needs with PCOS.

Last Updated
Jul 22, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Protein Powder for PCOS

Is Protein Powder Good for PCOS?

PCOS, or polycystic ovary syndrome, can make it difficult to achieve or maintain a healthy body weight because it causes insulin resistance.

Insulin is a hormone that regulates the amount of glucose in your bloodstream.

If you are insulin resistant, your cells are resistant to the effects of insulin, which causes your pancreas to produce extra insulin.

Elevated insulin levels, in turn, can contribute to weight gain by increasing hunger, promoting fat storage, and preventing the breakdown of stored fat.

It follows that many women with PCOS try to increase the percentage of their calories that come from protein.

A high protein diet can can help with weight loss for several reasons:

• Protein is the most satiating macronutrient, meaning it keeps you feeling full for longer than nutrients like fats and carbs, which can help curb cravings and overeating (Am J Clin Nutr, 2008).
• Protein increases thermogenesis, or your metabolic rate and energy expenditure (J Am Coll Nutr, 2004).
• Eating protein can help you build muscle and women with more muscle mass have faster metabolisms (burn more calories) (Nutrients, 2019).

And in case you were wondering, research does show that a diet with a higher ratio of protein to carbohydrates has metabolic advantages for women with PCOS (Am J Clin Nutr, 2012).

How Much Protein Do Women With PCOS Need?

Although the optimal protein intake for women with PCOS has not yet been identified, it is safe to say that women with PCOS need to eat at least 0.8 grams of protein per kilogram of body weight per day (Food Funct, 2016).

Clinical studies suggest that a higher protein intake (1.2-1.6 grams per kilogram of body weight) is recommended for women looking to lose weight (Am J Clin Nutr, 2015).

When it comes to eating more protein, women with PCOS should prioritize protein sources like eggs, fish, legumes, meat, nuts, and seeds.

Getting enough protein this way can be challenging, however, especially if you have dietary restrictions, which is where protein powder can help.

Adding protein powder to your diet is an easy way to fill in nutritional gaps and/or meet your total daily protein needs.

That said, not all protein powders are created equal.

What Is the Best Protein Powder for Women With PCOS?

Many protein powders are made with ingredients that can cause painful side effects and long term health problems for women with PCOS.

Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.

🚫 Avoid Food Additives

First of all, women with PCOS often report symptoms similar to those experienced by people with irritable bowel syndrome (IBS), including bloating, diarrhea, and stomach pain.

Many of the food additives used in protein powders can cause or aggravate these digestive symptoms.

Moreover, regularly eating emulsifiers, thickeners, sugar substitutes, and other additives can alter the composition of your gut microbiome (the collection of microorganisms living in your gut) (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which research shows might be at least partially responsible for the pathogenesis of PCOS (Microorganisms, 2022; Front Cell Infect Microbiol, 2023).

Although more research is needed, an imbalance of gut bacteria can cause disorders of lipid, glucose, and steroid hormone metabolism, all of which are linked to the occurrence and development of PCOS.

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid ultra-processed protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

You should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

What is PCOS?

Polycystic ovary syndrome (PCOS) is a common health problem that affects 1 in 10 women of childbearing age.

It is characterized by an imbalance in hormone levels and causes various physical and emotional symptoms.

As you just learned, one of the most common symptoms associated with PCOS is weight gain.

The relationship between PCOS and weight gain is complicated, but for many women, insulin resistance is a key contributor.

The effects of PCOS on overall health extend beyond hormonal and metabolic imbalances, however.

Research has shown that individuals with PCOS are at an increased risk of developing conditions like type 2 diabetes, cardiovascular disease, and endometrial cancer.

It is thus crucial that you understand the impact of PCOS on your hormones and metabolism so you can effectively manage and mitigate these risks.

Lifestyle Changes and PCOS Management

It is worth adding that effectively managing PCOS requires a holistic approach that includes not just medical interventions, but also lifestyle changes.

Here are some key lifestyle change to consider for PCOS management:

• Regular exercise: Engaging in regular exercise is crucial for women with PCOS. Physical activity helps regulate your hormone levels, improve insulin sensitivity, and promote weight management. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as walking, swimming, or cycling. You should also include strength training exercises in your exercise routine to build and maintain muscle mass.
• Stress management: Stress can exacerbate PCOS symptoms, so it is essential to adopt effective stress management techniques. Find activities that help you relax and reduce stress.
• Maintaining a healthy weight: Maintaining a healthy weight is crucial for PCOS management. Excess weight can worsen insulin resistance and hormonal imbalances, leading to more severe symptoms. So, focus on a balanced diet that includes nutrient-rich foods, adequate protein intake, and controlled portions.

And when in doubt, consult with a healthcare professional to find the right lifestyle changes for you.

Sources

1. The American Journal of Clinical Nutrition (Am J Clin Nutr). Protein, weight management, and satiety. 2008.
2. Journal of the American College of Nutrition (J Am Coll Nutr). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. 2004.
3. Nutrients (Nutrients). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. 2019.
4. The American Journal of Clinical Nutrition (Am J Clin Nutr). Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome. 2012.
5. Food & Function (Food Funct). Dietary protein intake and human health. 2016.
6. The American Journal of Clinical Nutrition (Am J Clin Nutr). The role of protein in weight loss and maintenance. 2015.
7. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
8. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
9. Frontiers in Cellular and Infection Microbiology (Front C