Top 5 Spices and Herbs For PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a chronic endocrine condition that can cause irregular periods and hormone imbalances.

It should first be managed through diet and lifestyle changes, followed by additional therapies if needed, such as starting medications or fertility treatments if you’re trying to conceive.  

PCOS symptoms are linked to imbalanced hormone levels, with androgen hormones (male sex hormones) being higher than normal. 

This can lead to metabolic and physical changes, like insulin resistance, excess hair growth on the face and body (hirsutism), weight gain, acne, and baldness or hair thinning on the scalp. 

In addition to lifestyle changes, some people may want to try herbs and supplements to alleviate PCOS symptoms. 

Keep reading to learn about five spices and herbs that may help with PCOS symptoms so you can decide if they’re a good option for you. 

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Benefits of Herbs for PCOS

Everyone’s goals for managing PCOS will be highly individualized based on their current health status. 

Still, most people will benefit from an eating and lifestyle plan that supports healthy insulin function, stable blood sugar levels, weight control, and low inflammation. 

Fresh herbs are a great addition to a PCOS meal plan.

They add flavor to food and are rich in vitamins, minerals, and antioxidants, which can reduce inflammation. 

However, most health studies use herb supplements containing high concentrations of isolated compounds.

Some of these products, which we’ll review below, may benefit your blood sugar and inflammation levels, but more research is needed. 

Remember that some herbs aren’t safe to take alongside other medications, and you should ask your healthcare provider if starting a supplement is safe. 

5 Spices and Herbs for PCOS Management

Below are five herbal supplements that may alleviate PCOS symptoms.

Always follow the dosage instructions on any supplement package, and immediately stop using a product if you experience unusual side effects. 

1. Cinnamon

Several varieties of cinnamon are made into oral supplements because they contain antioxidants that reduce inflammation, which may benefit people with PCOS.   

Although the exact mechanism of inflammation and PCOS isn’t fully understood, reducing inflammation may decrease the risk of future health complications. 

Some research suggests that taking cinnamon can improve insulin sensitivity, but the best results were observed in women with PCOS who took cinnamon supplements with metformin (diabetes medication). It’s also important to mention that this study's participants lost weight, which can further improve insulin sensitivity. 

Dosage

Taking 1.5g daily (or three 500mg capsules) for three to eight weeks, combined with other lifestyle and nutrition changes, may lower blood sugar levels and decrease insulin resistance. 

There’s no information on the maximum dosage, but health authorities report ingesting a high dose of cinnamon long-term can lead to gastrointestinal problems or allergic reactions. 

2. Milk Thistle

Milk thistle has a long green stem and purple flower. It looks similar to a flowering chive plant, but the taste is mild and sometimes described as sweet or milky. 

It’s been heavily studied for its role in supporting liver health, which may benefit people with PCOS who are thought to be at higher risk for liver conditions, such as metabolic dysfunction-associated steatotic liver disease (formally non-alcoholic fatty liver disease). 

Maintaining a healthy liver reduces your risk of other conditions, such as cardiovascular disease, type 2 diabetes, and metabolic syndrome. 

You don’t need to take milk thistle if you have PCOS, but it might be helpful if you’ve also been diagnosed with mild fatty liver. 

Dosage

Research suggests that people can take up to 700mg daily without experiencing toxicity, although some people may experience nausea and diarrhea.

You can ask your pharmacist for a personalized recommendation.  

Some people may experience an allergic reaction to milk thistle if they’re allergic to mold, ragweed, and other plants in the same family.

It’s also contraindicated while taking certain medications, including valium, warfarin, Prozac, losartan, torsemide, and most NSAIDs. 

3. Ashwagandha

Ashwagandha (withania somnifera) may indirectly help by improving other health factors commonly affected by PCOS.

For example, Ashwagandha supplements may improve an adult’s:

• Resistance to stress (important for maintaining healthy insulin function).
• Blood sugar levels and A1c (a lab value that indicates a three-month average of your blood sugar levels).
• Cholesterol.
• Oxidative stress biomarkers (high levels are linked to inflammation.) 

Although these scientific findings are promising, completing more scientific studies would help us better understand the potential health benefits of ashwagandha. 

Dosage

Research suggests that 250-300mg daily for 24 weeks may be beneficial, although others suggest only taking Ashwagandha for three months (12 weeks). 

If you’re interested in taking this supplement, follow the dosage instructions on the package. 

4. Turmeric

Turmeric root looks very similar to ginger but has a distinct golden hue.

It’s often dried and powdered into supplements but can also be ground and added to soups, stews, and even brewed for hot drinks. 

Turmeric contains a compound called curcumin, which is well-documented to have anti-inflammatory properties.

It may also reduce PCOS symptoms such as insulin resistance, high blood sugar, high androgen levels, and high cholesterol. 

Dosage

Research suggests that women with PCOS should take 500mg to 1500mg daily for a minimum of six weeks to experience benefits.

Capsule sizes vary, so you may need two or three daily.

There’s no official maximum dosage for turmeric, but older research suggests that people start to experience upset stomachs or diarrhea when they go above 6000-8000mg daily. 

5. Fenugreek

Fenugreek has traditionally been used to increase milk supply while breastfeeding and to manage blood sugar levels in diabetes. 

A small study demonstrated that women taking fenugreek and metformin for eight weeks had improved menstrual cyclicity than those taking metformin alone. 

Additional research suggests that women taking a fenugreek supplement for 12 weeks experienced improvements in cholesterol and blood sugar levels, menstrual cycle regularity, number of cysts, and hirsutism score.

However, it’s unclear if these benefits were from fenugreek or a side effect of weight loss that occurred during the study.

More research is needed to understand fenugreek’s potential health benefits for PCOS. 

Dosage

Fenugreek is available in many different forms. 

Five to eight grams daily of powdered Fenugreek appears beneficial, as does one gram of liquid fenugreek extract or 100 grams of germinated seeds. 

It’s unclear how much fenugreek is too much. To stay safe, follow the recommended dosage on supplement packages. 

Potential Risks and Precautions When Using Herbal Remedies for PCOS 

Some herbs may interfere with prescription medications, vitamins, and other herbal products. 

You should talk to your doctor before starting an herbal supplement. 

Pay special attention to fenugreek, turmeric, and milk thistle, as they all interact negatively with some medications. 

Other Natural PCOS Treatment Options

Other natural treatment options for PCOS include: 

• Getting adequate sleep. 
• Practicing mindfulness. 
• Learning stress management techniques. 
• Starting yoga. 
• Meditating.
• Taking probiotics.  

Medications for PCOS

Medications are evidence-based and safe to take for PCOS, and your doctor may recommend pharmacotherapy based on your overall health and symptoms.

Treatments may include starting birth control to manage symptoms or glucose-sensitizing medications if your glucose levels are high. 

Newer research is investigating the possible use of GLP-1 medications to aid weight loss.

This could improve insulin sensitivity and decrease androgen hormone production in PCOS. 

Takeaway

Herbal products and supplements may often improve PCOS symptoms when combined with other evidence-based practices, like regular physical activity, weight loss, and a balanced diet. 

Herbs and other remedies shouldn’t replace medical care but can often fit into your personalized treatment plan.

Review the possible benefits and side effects with your doctor if you want to take an herbal supplement. 

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed health care professional.

They offer comprehensive nutrition counseling to help you manage PCOS symptoms and feel your best. 

You may not know what to expect if you’ve never met with a PCOS dietitian before.

Here are questions to ask: 

• What can I eat to increase my fertility? 
• I heard berberine supplements can help with PCOS—is that true? 
• How can I manage my PCOS symptoms naturally? 
• Can you recommend any foods for PCOS? 

Find a dietitian who accepts insurance through Nourish.