Approximately 1 in 10 people with ovariesexternal link, opens in a new tab navigate life with polycystic ovary syndrome (PCOS) and live with its frustrating symptoms, like irregular periods, stubborn acne, unexpected weight gain, or nagging fatigue. PCOS isn’t just a hormonal hiccup. It’s a complex condition that can throw your metabolism, mood, and fertility out of whack. But here’s some good news: you’re not stuck relying solely on prescribed medications to feel better if you don’t want to be.
Some supplements have been evidenced by science as possible supports to help people manage their hormonal health and PCOS symptoms. You can think of them as allies in tackling insulin resistance, reducing inflammation, or suppressing androgens that lead to acne or hair growth you may not want. Science backs the role of certain supplements for PCOS management, such as inositol’s role in balancing blood sugar levels and vitamin D’s assistance with mood. But not every supplement lives up to the hype.
This guide aims to cut through the noise and focus on what works, based on clinical studies and expert recommendations. You’ll learn how to safely integrate supplements into your routine, alongside lifestyle tweaks like nutrition and stress reduction, to create a holistic plan that may work for you.
Understanding PCOS and the Role of Supplements
PCOS is a hormonal disorder where your body produces higher-than-normal levels of androgens for someone with a uterus and ovaries. This can lead to a domino effect of symptoms, including irregular periods, ovarian cysts, insulin resistance, acne, and increased body hair growth. PCOS is also a metabolic issue and a syndrome of inflammation, which can cause symptoms like fatigue and mood swings.
Why Supplements?
People with PCOS often have nutritional deficiencies that can make symptoms worse. For example, up to 85% of people with PCOS are deficient in vitamin Dexternal link, opens in a new tab, which is linked to insulin resistance and inflammation; low levels of magnesium are linked to poorer glucose metabolism and mood swings; and inositol is crucial for insulin signalling, but many with PCOS don’t get enough from diet alone.
Supplements can help fill these gaps, and may act like a “reset button” for your metabolism and hormones. They’re not a cure, but they can support your body by potentially improving insulin sensitivity, reducing inflammation and reducing androgen levels.
Key Supplements for PCOS
Inositol
Inositol, also known as vitamin B8, is a type of sugar that your body uses to develop and grow cells. However, it is also the most effective supplement in managing PCOS. This vitamin-like compound improves insulin resistanceexternal link, opens in a new tab and is found in two forms, myo-inositol and D-chiro-inositol. While research on the effectiveness of this supplement is ongoing, intake can aid withexternal link, opens in a new tab insulin sensitivity, increase ovulation frequency, reduce cholesterol and improve cholesterol levels.
Vitamin D
Vitamin D isn’t just for healthy bones and teeth; it’s a key vitamin for handling several PCOS symptoms. More than 80% of people diagnosed with PCOS exhibit a vitamin D deficiencyexternal link, opens in a new tab, which has been associated with heightened insulin resistance, increased inflammation, and menstrual irregularities (Thomson et al., 2012). Incorporating vitamin D supplementation may enhanceexternal link, opens in a new tab insulin sensitivity, improve lipid profiles, lower androgen levels, and improve ovulation induction.
- Food Sources: Fatty fish, fortified dairy, and mushrooms.
- Pro-tip: Aim for 10–15 minutes of sun exposure 3x/week as it helps your body to produce vitamin D3, which helps your body regulate insulin sensitivity.
Omega-3 Fatty Acids
Omega-3s are essential fatty acids that can assist with heart, eye and brain health. Most importantly, Omega-3s may play a key role inexternal link, opens in a new tab reducing inflammation, decreasing triglycerides and blood pressure. Research has shown that omega-3 supplementationexternal link, opens in a new tab reduced testosterone levels by 15% and improved cholesterol profiles in a group of nearly 600 people. They also support mood and brain health, a win-win for hormonal and mental well-being. For people with PCOS, high testosterone levels drive symptoms like acne, while imbalanced cholesterol increases long-term heart risks. Omega-3s may help combat insulin resistance and chronic inflammation commonly seen with PCOS.
- Sources: Fatty fish (salmon, sardines), algae oil (vegan-friendly), or flaxseeds.
- Pro-tip: Pair with vitamin E to prevent oxidation of omega-3s in the body.
Magnesium
Magnesium plays multiple physiological roles, including potentially helping with premenstrual symptoms, enhancing sleep quality, and optimizing insulin function. Approximately 60% of individuals with PCOS exhibit magnesium deficiencyexternal link, opens in a new tab, correlating with exacerbated insulin resistance and heightened anxiety levels.
- Dietary sources: Leafy greens (e.g., spinach), pumpkin seeds, and high-cacao dark chocolate (≥85%).
- Pro-tip: There are different types of magnesium. Magnesium glycinate often does best for folks when it comes to stress reduction and improving sleep quality. Magnesium citrate tends to be more beneficial for addressing constipation (which is also helpful to know if you have the opposite problem, so you don’t increase diarrhea).
Berberine
Berberine is a plant extract used in Chinese herbal medicine to treat infections, type 3 diabetes and cancer. It is also often an effective supplement in managing weight (to the degree anyone can), insulin resistance and glucose metabolismexternal link, opens in a new tab. Berberine works similarly to the diabetes drug metformin by activating AMP-activated protein kinase (AMPK), an enzyme that regulates metabolismexternal link, opens in a new tab. Berberine supplementation canexternal link, opens in a new tab:
- Decrease insulin resistance, blood sugar levels, inflammation and cholesterol.
- Assist in weight management and protect against cognitive conditions such as dementia.
- Act as an antibacterial and improve gut health.
Be aware: berberine may cause side effects like nausea, headaches and acne.
Spearmint Tea
Spearmint tea has emerged as a promising supplement for managing PCOS. Specifically, in helping with hyperandrogenism, a condition characterized by elevated testosterone levels. The chemical components of spearmint teaexternal link, opens in a new tab, specifically menthol, exhibit anti-androgenic properties. Regular consumption (which is generally defined as 2 cups daily, steeped for 5–10 minutes) has been shown to significantly reduce free and total testosterone levels in people with PCOSexternal link, opens in a new tab, alleviating symptoms like hirsutism (excess facial/body hair) and acne.
Beyond hormonal regulation, spearmint tea supports metabolic health by enhancing insulin sensitivity and reducing oxidative stress. Its antioxidant propertiesexternal link, opens in a new tab counteract chronic inflammation linked to insulin resistance and ovarian dysfunction.
Scientific Support vs. Hype: Separating Fact from Fiction for PCOS Supplements
Navigating the world of PCOS supplements can feel like scrolling through a social media feed, everyone’s pushing a “must-try” product, but not all of them live up to the buzz. Backed by extensive research, supplements such as inositol, berberine and magnesium are the most effective in treating PCOS. However, there are a few supplements commonly marketed for supporting hormonal health that may not be effective for managing PCOS.
Some of these can include:
- Maca root. While often labelled as a hormone “regulator,” this supplement shows no robust evidence in clinical trialsexternal link, opens in a new tab for improving insulin resistance, androgen levels, or ovulation in PCOS. Although research has highlighted its benefits for menopausal symptomsexternal link, opens in a new tab and improvements in mood and energy, there is no data supporting its use for PCOS-specific issues.
- Ashwagandha. Ashwagandha has proven to reduce stress and anxiety for some people by lowering cortisol, your body’s main stress hormone. While it hasn’t yet been shown to directly treat core PCOS symptomsexternal link, opens in a new tab, its cortisol-lowering effect may be highly relevant. Chronic stress worsens PCOS by driving insulin resistance, inflammation, and androgen production. By managing cortisol, ashwagandha may indirectly support hormonal balance as part of a holistic PCOS approach.
- Vitex (chasteberry)Vitex is a popular supplement for conditions like menopause and PMS. However, while small studies suggest mild progesterone boosts, larger trials show minimal impact on PCOS symptomsexternal link, opens in a new tab. In some cases, it may even disrupt natural hormone regulation.
Although adaptogens like ashwagandha show promise for stress relief, they lack robust PCOS-specific data. While these supplements may support overall wellness, they aren’t substitutes for evidence-backed PCOS treatment strategies like inositol or vitamin D. While these supplements may offer general wellness perks, they shouldn’t replace strategies with stronger evidence, like inositol or vitamin D. Rememeber: always consult your healthcare provider before taking supplements if you can. PCOS is complex, and your regimen deserves precision, not guesswork.
Safety & Interactions
Let’s talk about playing it safe with supplements, because even the best-intentioned choices can backfire if we’re not careful. Think of this like a road trip: you want a reliable map (your healthcare provider or healthcare team) and quality fuel (trusted supplements), not a sketchy shortcut (miracle cures).
Living with PCOS is not a walk in the park. It is always best if you talk to your healthcare provider or pharmacist before adding anything new to your regimen, especially if you’re on medications. Some supplements can interfere with the efficacy or safety of some medications.
Next, let’s consider supplement dosage. As a general rule, always go with the recommended dosage of anything you take. For example, vitamin D is stored in your body. But if you take too much, it can lead to hypervitaminosis Dexternal link, opens in a new tab, a condition where you consume too much vitamin D supplements that can lead to symptoms like nausea, vomiting and high blood pressure. Stick to the recommendation unless your doctor advises otherwise, and get your blood levels checked regularly. Also, if a product promises to “reverse PCOS in 30 days,” run. Real progress takes months, not days.
Quality matters too. The supplement industry isn’t tightly regulated, so opt for brands with third-party testing seals such as the logo for NSF or USP. In some cases, supplements will provide links or QR codes on their packaging to access the third-party test results. These certifications ensure you’re getting what’s on the label, no hidden fillers or sketchy additives. As a pro tip: introduce one supplement at a time. If you start five new pills on Monday and feel wonky by Wednesday, you’ll have no clue which one’s the culprit.
Building Your PCOS Game Plan
PCOS can feel like a neverending puzzle, but guess what? There are many supplements and treatment strategies that you can use to help you thrive. Some supplements, like inositol (myo‑ and d-chiro‑inositol), have the strongest evidence for improving insulin sensitivity and ovulatory function, while vitamin D and omega‑3 fatty acids can support healthy hormonal levels and help reduce inflammation. Remember that supplements typically need at least 3–6 months of consistent use to produce measurable changes in PCOS markers.
Because each person’s needs are unique, partnering with a healthcare provider is essential, especially one familiar with PCOS, to determine appropriate dosages and monitor progress. For trustworthy, evidence‑based information on supplements in general, consider reputable resources such as the Office of Dietary Supplementsexternal link, opens in a new tab and Examine.com. These sites summarize clinical research, provide safety profiles, and update their recommendations regularly, helping you make informed decisions about which supplements might fit your PCOS management plan.