Benable — create shareable lists of things you recommend!

E.g., products you love, local businesses, travel recs - you can add anything to a Benable list!

Discover

All Things To Help PCOS & PMDD

46 items

Amie Bartlett

Living with PCOS and PMDD for the past few years has been incredibly challenging. From hormonal imbalances, fatigue, and mood swings to irregular cycles and emotional lows, it’s been a constant struggle to feel balanced and in control of my body. Aft...

Sections

Daily Morning Vitamins

Nightly Routine

Teas

Fitness

Mindset

PCOS Relief

Daily Morning Vitamins

Some daily vitamins to help fill the gaps in your diet, support energy, balance hormones, and keep your body functioning at its best with PCOS & PMDD because feeling good starts from within. ✨💊

Vitamin D is important for PCOS because it helps regulate hormones, supports insulin sensitivity, and boosts mood - key factors in managing symptoms and improving overall health. ☀️✨

Vitamin D

Magnesium is powerful because it targets both the physical symptoms (like cramps, fatigue, insulin resistance) and the emotional symptoms (like anxiety, mood swings, poor sleep) of PCOS and PMDD - making it a simple but effective addition to daily ca...

Magnesium

Zinc is a powerhouse mineral - supporting hormone balance, mood regulation, skin health, fertility, and inflammation. For PCOS and PMDD, it works on both the physical symptoms (like acne, cramps, fatigue) and the emotional side (like mood swings, anx...

Zinc Supplement

Helps regulate cycles in PCOS and improves mood, depression, and inflammation linked to PMDD.

Omega-3 Fatty Acids & the Important Role They Play

Berberine is one of the few supplements shown to directly support the reduction of visceral (abdominal) fat in women with PCOS, making daily use beneficial.

Berberine

L-carnitine isn’t a cure for PCOS, but it can be a helpful supplement to support energy, metabolism, insulin function, and reproductive health when used alongside diet, exercise, and other treatments.

L-Carnitine

Nightly Routine

A night routine is a gentle way to tell your mind and body it’s time to rest - promoting better sleep, less stress, and a more peaceful tomorrow. Which is extremely important to those with PCOS and/or PMDD. 🌙✨

✅ For both PCOS and PMDD, sleep isn’t just rest - it’s an essential part of symptom management, hormone regulation, and emotional wellbeing. The better sleep app can help you track your sleep cycle and give you pointers and tips on how to sleep bette...

BetterSleep | Top-Rated Sleep App and Meditation App

A white noise machine won’t directly “treat” PCOS or PMDD, but by improving sleep quality, stress regulation, and hormone balance, it can make a noticeable difference in how manageable symptoms feel day-to-day.

White Noise Machine | Better Sleep

A small change that makes a big difference! Silk pillowcases are gentle on both skin and hair, helping reduce friction that can cause breakage, frizz, and sleep lines. They keep hair smooth and skin hydrated, so you wake up feeling refreshed and look...

Silk Pillowcase

Protect your hair while you sleep! A silk bonnet helps reduce friction, preventing breakage, frizz, and split ends. It keeps hairstyles intact and locks in moisture, so you wake up with smoother, healthier-looking hair. An easy, nighttime self-care s...

Silk Bonnet

Give your delicate under-eye area some extra love overnight! An eye sleeping mask helps hydrate, reduce puffiness, and minimize the appearance of fine lines while you sleep. I love using it as part of my nighttime routine—it’s like a mini spa treatme...

Black Contour Sleep Mask

Scents have such a powerful way of shifting your mood and creating a calming space. I love using diffusers with essential oils to set the tone for my self-care nights—lavender for relaxation, eucalyptus for clarity, or vanilla for cozy vibes. It’s su...

Diffusers

Essential oils are little drops of self-care magic. From calming lavender and chamomile to energizing peppermint or citrus, they can instantly shift your mood, ease stress, and enhance your self-care rituals. I love adding a few drops to my diffuser,...

Essential Oils

Nothing completes a self-care night like getting lost in a great book. Whether it’s a gripping novel, an inspiring read, or a comforting favorite, reading gives your mind a chance to unwind, escape, and recharge. Pair it with a cozy blanket and a war...

Nicholas Sparks The Wedding

The Biodance Bio-Collagen Real Deep Mask offers a luxurious and effective skincare treatment, particularly beneficial for those seeking to improve skin hydration, elasticity, and radiance - Use 2 times a week for optimal results, these are my favouri...

Best Collagen Over Night Mask

Non greasy, hydrating and leaves your skin with that “glass skin” look - My go to sleep mask once or twice a week x

Water Sleeping Mask - Overnight Hydrating Face Mask

Castor oil is a powerhouse for lashes, brows, and hair growth. Rich in nutrients and fatty acids, it helps strengthen and condition, promoting fuller, healthier-looking hair over time. I love using it as part of my nighttime routine—just a little goe...

Nourishing Lash & Brow Oil

Teas

Benefits of Tea 🍵 🌿 Supports Digestion – Calms the stomach and aids in gut health. 😌 Reduces Stress – Herbal teas like chamomile or lavender promote relaxation. 💧 Hydration Boost – A soothing way to stay hydrated. 💪 Rich in Antioxidants – He...

Green tea is great for PCOS because it’s packed with antioxidants that reduce inflammation, boost metabolism, and help balance insulin levels - supporting healthier hormones and weight management naturally. 🍵🌿

Green Tea

Can help reduce elevated androgen levels (which often cause excess hair growth and acne).Drink 1–2 cups daily. Some studies show noticeable effects in 30 days.

Spearmint Tea

May help regulate blood sugar and improve insulin resistance, common in PCOS. Add a cinnamon stick to hot water or brew cinnamon tea daily or use cinnamon tea bags.

Cinnamon Tea

Anti-inflammatory and naturally caffeine-free; may help with stress-related hormonal imbalance.

Rooibos Tea

Fitness

Exercise is one of the most powerful tools for managing both PCOS and PMDD. For PCOS, regular movement helps improve insulin sensitivity, balance hormones, and support weight management - key factors in reducing symptoms like irregular cycles, fatigu...

✨ Yoga is not a cure, but it’s a powerful tool to help manage symptoms of PCOS and PMDD naturally - reducing stress, balancing mood, and supporting overall hormonal health.

DoYogaWithMe: Free Online Yoga and Health and Wellness Videos

For PCOS, weight lifting directly addresses insulin resistance and hormone imbalance. For PMDD, it eases mood swings and physical discomfort. Together, it’s one of the most effective and empowering forms of exercise you can do.

HER GYMVMT

Set a daily step goal - Your mental health, sleep and metabolism will thank you for it! Anywhere from 10,000 - 15,000 is a goal I try and stick with.

Apple Watch

Mindset

Your mindset shapes how you see the world and yourself. Shifting it can change your whole life - because growth starts from within. 🌱🧠

✨ A self-help journal isn’t just about writing - it’s about creating clarity, building awareness, and supporting emotional and physical well-being. For PCOS and PMDD, it can be a grounding practice that helps you feel more in control of your journey.

Self Discovery Journal

PCOS Relief

✨ PCOS relief is about small, sustainable steps - balancing hormones, managing insulin resistance, and reducing stress. There isn’t a one-size-fits-all cure, but a combination of lifestyle, supplements, and support can make symptoms much more managea...

Laser hair removal doesn’t treat PCOS or PMDD at their root, but it does relieve one of the most visible, frustrating symptoms of PCOS and reduces the self-care stress that can feel heavier during PMDD. It’s about more than hair - it’s about comfort,...

The Best Laser Hair Removal Calgary

Selfcare Items

Self-care isn’t selfish - it’s how we recharge, reconnect, and show up as our best selves. These products have helped my PCOS skin and the health of my hair due to hormonal imbalances. If you want a little self care night, these are your picks! You c...

Scalp scrubbers offer several benefits for hair and scalp health. They exfoliate the scalp, removing dead skin cells and product buildup, which can improve circulation, enhance product absorption, and promote a healthier environment for hair growth. ...

Head Scrubber

The Mielle Deep Conditioner is a game-changer for anyone looking to restore moisture, strength, and softness to their hair. Packed with natural ingredients like rosemary oil, mint, and amino acids, this hair mask deeply penetrates the strands to repa...

Rosemary Mint Strengthening Hair Masque - Deep Moisture For Your Hair

Mielle Rosemary Mint Oil has become a favorite for a reason - it delivers real results. Infused with natural ingredients like rosemary, peppermint, and biotin, this oil is designed to nourish the scalp, stimulate hair growth, and strengthen strands f...

Rosemary Mint Scalp & Hair Strengthening Oil

K18 is an AMAZING alternative for hair conditioner - It helps your hair become stronger, softer, smoother, and more elastic hair with reduced breakage and split ends which is also perfect for hair extensions (only use in the ends of the hair not the ...

Full-Size Leave-In Molecular Repair Hair Mask 50mL

The LumiSpa is a facial cleansing and treatment device known for providing instant and long-term skin benefits. The lumispa give you softer, smoother skin after just one use. With consistent use leads to seven clinically proven benefits, including im...

LumiSpa | Facial Cleansing Device

The foaming cleanser is delicate, foaming cleanser that purifies the skin, gently lifting away impurities while nurturing and protecting your skin's natural moisture barrier.

Face Cleansers | Skincare

This daily face wash combines the power of superfood antioxidants from kale, spinach, and green tea for a gentle yet effective cleanse. It clears away makeup, prevents pore buildup, and balances your skin’s pH without causing dryness or stripping. Th...

Kale + Spinach Superfood Face Cleanser

Something I use daily to exfoliate and keep my skin clear from any build up of oil, dirt and pollution from outside. Not to strong of a product and you can really see if get rid of the dirt off your face when used with a cotton pad.

Glycolic Acid 7% Exfoliating Toner

The Ordinary’s Milky Toner stands out as a thoughtful fusion of gentle exfoliation and hydration - perfect for those aiming to elevate their skin’s radiance without over-stripping. At its price point and performance, it’s deserving of a spot in most ...

Saccharomyces Ferment 30% Milky Toner

This is an advanced leveling exfoliation peel - You need to be careful using this as it is very strong but it does incredible work to your skin. I find when I am breaking out and I use this peel for 10 minutes on my face once a week it makes a huge d...

AHA 30% + BHA 2% Peeling Solution

A must have as we age, retinol help keep the fine lined and wrinkles of aging down. You want to use carefully while your skin builds up a tolerance to it. I use 2-3 times a week right now mixed in with my moisturizer.

High-Strength Retinol 1% in Squalane for Fine Lines & Texture

The vitamin c suspension cream brightens and evens your skins tone. While heading into my 30’s vitamin c has always been an important staple in my skincare regimen. Vitamin C is beneficial for skin due to its potent antioxidant properties and role in...

Vitamin C | Backwards aging

The Ordinary Multi-Peptide Eye Serum is a strong contender for anyone seeking a lightweight treatment that targets multiple under-eye concerns. Its blend of peptides, niacinamide, caffeine, and antioxidants addresses wrinkles, puffiness, dark circles...

Target Dark Circles Around Eyes With Multi-Peptide Eye Serum

I love this moisturizer for everyday use, I usually use it day and night and mix it with a serum of choice for the morning and evening as it blends well together and really absorbs into my skin smoothly.

Natural Moisturizing Factors + HA

With its rich, oily texture, classic formulation, and proven ability to fight dryness and reinforce the skin’s barrier, Nivea face cream remains a beloved skincare staple across generations - and for good reason.

Face Moisturizer - NIVEA Canada

Dreaming of smoother, firmer skin? Dermatic effects body contouring lotion is the ultimate addition to your daily routine. This youth promoting, firming lotion is designed to target cellulite as it smooths, firms, and hydrates to unveil your naturall...

Dermatic Firming Cream

Foods

Some foods which are both PCOS and PMDD friendly to help insulin levels, increase protein intake and keep fat intake down.

Eat dark chocolate - It improves your inflammation and insulin! Plus, you can make recipe like a PCOS friendly chocolate mousse!

Dark Chocolate | LINDT

Eat healthy wraps for lunch, they make the best high protein, blood sugar balancing lunches that only take around 5 minutes to make!

High Protein Wraps

Blueberries are a great choice for managing PCOS, as they’re low in calories, help regulate blood sugar levels, and reduce inflammation.

Blueberries

🥚 Why Eggs Are Great for PCOS & PMDD Protein-packed: Helps stabilize blood sugar and manage cravings. Healthy fats: Support hormone balance and menstrual health. Vitamins & minerals: Vitamin D, B6, and choline boost mood, hormone metaboli...

Eggs