In one of his reels, PCOS mentor Drew Baird highlighted a list of everyday foods that might help women struggling with facial hair caused by polycystic ovary syndrome (PCOS). “If you’re struggling with facial hair because of your PCOS,” he said, “there are lots of things you can do naturally to slow, or stop the growth moving forward! The best place to start is with these foods: flax seeds, chia seeds, spearmint tea, walnuts, and green tea with cinnamon and ginger.”This simple advice touches on a growing scientific conversation, whether diet can influence hormone levels in PCOS. Several studies suggest that these foods might indeed play a measurable role in balancing androgens, improving insulin sensitivity, and supporting metabolic health. Here’s what the research says.

Hormone-friendly foods that can tame PCOS facial hair

1. Flax seedsFlax seeds have become a popular topic among researchers studying hormone-related conditions. They are particularly rich in lignans, a class of plant compounds that mimic oestrogen and can modulate the body’s hormone metabolism. A clinical case study published in Author Manuscript followed a 31-year-old woman with PCOS who consumed 30 grams of ground flaxseed daily for four months. Her total testosterone dropped from 150 ng/dl to 45 ng/dl, and free testosterone declined from 4.7 ng/dl to 0.5 ng/dl.The participant also reported less facial hair growth by the end of the study period. Researchers suggested that flaxseed’s lignans increase the levels of sex hormone-binding globulin, which binds and reduces free testosterone in circulation. The reductions observed were significantly greater than those achieved in previous dietary interventions, suggesting that flaxseed could have potent antiandrogenic potential. Although the study involved only one participant, it remains an important foundation for further research into dietary modulation of hormones in PCOS.2. Chia seedsChia seeds are another of Drew Baird’s recommendations, valued for their high fibre and omega-3 fatty acid content. A report by Healthshots, supported by findings in the Journal of Food Science and Technology, describes how chia seeds slow digestion and regulate blood sugar levels by delaying glucose absorption. This effect stabilises insulin levels, a critical factor since insulin resistance contributes to increased androgen production in PCOS.Beyond insulin regulation, chia seeds contain anti-inflammatory compounds that can help counter oxidative stress, a condition linked to hormonal imbalance. Their fibre and protein content also promote satiety, supporting weight management, another key element in PCOS care. While research on chia seeds and PCOS is still limited, their metabolic benefits suggest they may indirectly help restore hormonal balance and reduce symptoms such as hirsutism over time.3. Spearmint teaFew herbal remedies have attracted as much scientific curiosity for PCOS as spearmint tea. A study published in Phytotherapy Research investigated its effects in a randomised controlled trial involving 42 women with hirsutism. Participants drank spearmint tea twice daily for 30 days. By the end of the study, both free and total testosterone levels had significantly decreased, while luteinising hormone (LH) and follicle-stimulating hormone (FSH) levels increased.Although visible hair reduction was not yet clinically significant over the short duration, participants reported a clear subjective improvement in hirsutism. Researchers explained that the slow hair growth cycle likely requires longer treatment for visible effects, but the hormonal evidence confirmed spearmint’s antiandrogenic action. These findings suggest that spearmint tea could become a gentle, natural complement to clinical treatments for women dealing with androgen-related symptoms of PCOS.4. WalnutsNuts like walnuts have a complex nutritional profile that can impact multiple hormonal pathways. A study published in the European Journal of Clinical Nutrition explored how 31 women with PCOS responded to a six-week diet including either walnuts or almonds. Both nuts improved lipid metabolism and increased levels of adiponectin, a hormone that enhances insulin sensitivity.Walnuts, in particular, raised sex hormone-binding globulin (SHBG) concentrations, which in turn reduces the amount of free testosterone circulating in the blood. Almonds were also found to lower the free androgen index, suggesting that both nuts support hormonal regulation. These changes occurred without significant weight loss, indicating that dietary fat quality, not just calorie restriction, plays a role in balancing PCOS-related hormone profiles.5. Green teaGreen tea is often recommended for its metabolism-boosting and antioxidant properties, and its potential role in PCOS management is now being investigated more closely. A systematic review published in Reproductive Biology and Endocrinology evaluated studies examining green tea extract (GTE) and its effect on hormonal and metabolic parameters in PCOS. The analysis found evidence that GTE could help reduce body weight, improve insulin sensitivity, and lower both luteinising hormone and testosterone levels.Animal studies also indicated improvements in ovarian function and tissue health, although more controlled human research is needed to confirm these effects. The bioactive catechins in green tea, especially epigallocatechin gallate (EGCG), are believed to reduce oxidative stress and inflammation, two major drivers of PCOS symptoms. These findings highlight green tea as a potential adjunctive therapy that supports both metabolic and reproductive health.

The bigger picture: Diet as a tool for hormonal balance

Each of these foods, flax seeds, chia seeds, spearmint tea, walnuts, and green tea, appears to influence PCOS symptoms through unique biochemical pathways. Flax and walnuts affect androgen-binding proteins, chia seeds and green tea regulate insulin and inflammation, and spearmint tea directly reduces circulating testosterone. Collectively, they represent a promising area of dietary research in managing PCOS-related hirsutism.While these natural interventions are not substitutes for medical care, they demonstrate how accessible, food-based strategies can complement existing treatments. As more evidence accumulates, the role of diet in hormonal health may become as fundamental as medication, highlighting how nutrition can reshape the way we approach endocrine conditions like PCOS.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also Read | How global travel is fueling a rise in skin diseases and what you can do to stay safe

While creatine is considered a safe and well-researched supplement, it does come with potential side effects. When taking more than the recommended 3 to 5 grams a day—such as during the loading phase—you may experience stomach upset, water retention, and slight weight gain. With prolonged use at high levels, you could also experience muscle cramps, electrolyte imbalances, kidney issues, and elevated liver enzymes.

Taking higher doses of creatine may cause digestive upset. Researchers have found that taking about 10 grams per day may trigger gastrointestinal (GI) symptoms like stomach upset, diarrhea, bloating, and nausea.

This side effect is less likely to occur with standard doses. If you are taking higher doses of creatine and have digestive issues, try reducing the amount you take.

Taking higher doses of creatine during a loading phase, or about 20 grams a day for five to seven days, may cause you to retain water. Typically, this water weight is temporary and will go away after you begin the maintenance phase of 3 to 5 grams daily.

If you want to avoid water retention, stick to the recommended dose of 3 to 5 grams per day and skip a loading phase. You will still experience positive results—just not as quickly.

It is not uncommon to gain a little weight when taking creatine. Some of this weight gain is temporary and related to water retention. Your weight may increase by two to six pounds during a loading phase. This weight gain is usually temporary and will go away once you switch to a maintenance dose.

You may also gain a small amount of weight due to an increase in muscle mass. This muscle weight gain improves your body composition and helps with fat loss, and should not be a cause for concern.

Because creatine is filtered through your kidneys, there is a risk of kidney issues, especially if you have existing kidney conditions. If you do have pre-existing kidney disease, do not supplement with creatine without talking with a healthcare provider.

If you have normal kidney function, you can likely use creatine without any issues. The rise in creatinine levels is usually only temporary, but it can still be helpful to talk with a healthcare provider.

Some research has found that supplementing with creatine can reduce the risk of muscle injuries. However, other studies have found that creatine supplementation may lead to increased muscle cramping or muscle strains.

The key to reducing these risks is to stay hydrated, pay attention to your body, and make adjustments. Some muscle cramping may be caused by overuse or a lack of water.

Creatine causes water retention and pulls water away from the rest of your body. If you do not stay well hydrated while supplementing with creatine, this may cause an electrolyte imbalance. Monitor your water intake, especially if you live in a hot climate or you frequently do high-intensity exercises.

Although rare, there have been some reports of elevated liver enzymes from taking creatine. If you are taking another medication or supplement metabolized by your liver, or if you have an existing liver condition, talk to a healthcare provider before supplementing with creatine.

High blood pressure, or hypertension, affects nearly half of U.S. adults and increases the risk for heart disease and stroke. Blood pressure is an important indicator of metabolic health and healthy blood pressure is less than 120/80 mm Hg. The top number (systolic) measures pressure when your heart beats, while the bottom (diastolic) measures it between beats. 

While lifestyle and medications play the biggest roles in managing it, small daily habits—like sipping green tea—may also have an impact. We spoke with nutrition experts to find out how drinking green tea affects your blood pressure and who should avoid it, plus tips to add it to your routine. 

How Green Tea Affects Blood Pressure

May Relax Blood Vessels and Improve Circulation

Much of green tea’s heart-healthy blood pressure benefits come from antioxidant compounds called catechins—these polyphenols help blood vessels stay flexible and open. “One compound in particular, epigallocatechin gallate (EGCG), boosts nitric oxide and promotes vasodilation, helping your blood vessels relax,” says Bess Berger, RDN. When your blood vessels relax, or vasodilate, your blood pressure lowers—a short-term effect that supports smoother circulation.

“While catechins are one type of tea polyphenol, the blood pressure–lowering effects of green tea are probably attributable to a combination of all of the plant compounds it contains instead of an individual few,” adds Qianzhi Jiang, Ph.D., RDN. 

Though some research suggests that green tea may lower blood pressure in both healthy individuals and those with hypertension, the results are inconsistent, and further long-term studies are needed to confirm these findings.

Helps Protect Arteries from Long-Term Damage

While green tea may help blood vessels relax in the moment, its bigger advantage may come from how it protects them over time. The same polyphenols that give green tea its antioxidant strength appear to guard arteries against oxidative stress and low-grade inflammation—two drivers of the slow, silent damage that can increase blood pressure with age.

“Green tea’s catechins support blood vessel health by reducing inflammation and improving how your vessels function,” says Devon Golem, Ph.D., RD, LDN. Over time, that can translate to more supple arteries that expand and contract more easily, helping your heart pump blood efficiently.  

The result isn’t an overnight change in blood pressure but a gradual, protective effect that keeps arteries healthy and resilient in the long run.

Caffeine Can Temporarily Raise Blood Pressure

Although green tea generally has less caffeine than coffee—about 30 milligrams of caffeine in an 8-ounce cup of green tea versus 95 mg in the same serving of coffee—it’s still a stimulant that can cause a short-term increase in blood pressure. “If you’re super-sensitive to caffeine, green tea could cause a temporary bump in blood pressure right after drinking it,” says Berger. This effect typically fades within a few hours as your body metabolizes the caffeine. 

For most people, this short-term spike doesn’t cancel out green tea’s long-term cardiovascular benefits. Research suggests that the long-term benefits of drinking green tea likely outweigh the short-term effect caffeine may have on blood pressure.

If you’re prone to caffeine jitters, switching to decaf green tea can be a good option. You’ll still get many of the same beneficial antioxidants, as one review compared caffeinated and decaffeinated green tea extract supplements and found no difference in blood pressure effects.

How Much Green Tea Should You Drink Daily?

There’s no official guideline for how much green tea to drink for blood pressure benefits. “The majority of the studies used three to four cups of green tea daily, and greater reductions in blood pressure were observed with longer use—more than three months,” explains Jiang. 

Brewing matters, too. Jiang says that most of green tea’s polyphenols are released within the first five minutes of steeping, so letting your tea sit for a few minutes can help you get the most benefit from each cup.

“Overconsumption is very rare from green tea beverages,” says Jiang. However, green tea extracts may lead to side effects, including nausea, abdominal discomfort and increased blood pressure. Experts agree: It’s better to drink green tea than to take supplements that contain green tea extracts. 

How Green Tea Interacts with Blood Pressure Medications

While brewed tea in moderate amounts is generally safe, concentrated green tea extracts can interfere with how certain drugs are absorbed or metabolized. Studies show that green tea can reduce the effectiveness of certain blood pressure medications, including the beta-blocker nadolol. It may also interfere with other heart or cholesterol drugs when taken at the same time. These effects are more likely with high intakes or green tea extracts, but brewed tea can still play a role. 

If you take medication for blood pressure or cholesterol, it’s worth checking with your health care provider to make sure that green tea fits safely into your routine. 

Is Green Tea Safe for Everyone?

For most people, a few cups of green tea a day are perfectly safe—and even beneficial—but there are some exceptions. “Caffeine can negatively affect pregnant and breastfeeding women, children and individuals with anxiety, irregular heartbeats, seizures, sleep issues and irritable bowel syndrome,” says Golem.

If you’re pregnant or breastfeeding, keep total caffeine intake under 200 mg per day (about two cups of green tea, depending on strength), or follow your health care provider’s guidance.

People who prefer to limit their caffeine intake can still benefit from drinking decaf green tea, which contains many of the same antioxidants but with less caffeine. While it’s uncommon, concentrated green tea extracts have been linked to liver issues in sensitive individuals, so sticking to brewed tea is the safest way to enjoy its benefits.

Ways to Enjoy Green Tea

• Try It Iced: Brew a few cups ahead and chill them for a refreshing afternoon drink. Add a squeeze of lemon to boost flavor and add some vitamin C. 
• Go for Matcha: This powdered form of green tea offers a concentrated source of antioxidants and a mild caffeine lift. Whisk it into hot water for a traditional preparation, or use it in desserts—think cakes, cookies and pudding. 
• Skip the Sugar: Opt for unsweetened tea to maximize health benefits. If you prefer a sweeter beverage, try a drizzle of honey or sweetener of your choice.
• Infuse It with Flavor: Steep your tea with fresh herbs like mint or basil, or add slices of ginger or orange for a fragrant, spa-like spin.
• Get Creative in the Kitchen: Green tea can also be used in cooking. Jiang notes that in Japan, green tea is sometimes poured over rice and topped with salmon and scallions—a simple dish called ochazuke that adds subtle flavor and antioxidants to your meal.

Our Expert Take

Green tea isn’t a magic fix for high blood pressure, but it can play a small role in supporting heart health—especially when enjoyed regularly as part of a healthy lifestyle. Its polyphenols can help relax blood vessels in the short term and protect them from long-term damage caused by oxidative stress and inflammation.

Experts recommend getting your green tea from the cup, not a capsule. Brewed tea offers the ideal balance of beneficial compounds without the risks associated with concentrated extracts. A few cups a day—paired with other healthy habits like eating a balanced diet, staying active and managing stress—can help keep your blood pressure in a healthy range.

Protein powders are dietary supplements containing protein derived from animal or plant-based sources. These powders can be a convenient way to boost protein intake, as the body needs an adequate amount of protein for optimal functioning. Fat, carbohydrates and fiber are typically removed during the processing of protein powders, while flavorings, stabilizing ingredients, vitamins, minerals and sugar may be added, notes Maddie Pasquariello, a registered dietitian in New York and founder of Nutrition with Maddie.

Animal-Based vs. Plant-Based Protein Powder

Examples of animal-based protein powders include protein sourced from whey, casein and eggs. Animal-based protein “contains all essential amino acids,” says Pasquariello, explaining that amino acids are the building blocks of protein, and the essential ones must be obtained through the diet. Meanwhile, nonessential amino acids can be synthesized by the body using essential amino acids.

Plant-based protein powders include protein sourced from ingredients like peas, rice, pumpkin and hemp. Pasquariello notes that these sources do not, on their own, contain a complete profile of essential amino acids. As such, “[they] must be combined with one another in order to obtain the full profile of essential amino acids,” she explains.

Additionally, plant-based proteins are generally considered safer for the environment than animal-based proteins, according to research. Plant-based protein powder options also typically contain greater amounts of nutrients like fiber and healthy fats.