10 Best PCOS Supplements For Managing Symptoms

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects reproductive-age women.

The condition is characterized by irregular menstrual periods, excess androgen levels (male sex hormones), and insulin resistance. 

While a balanced diet and regular physical activity are essential for PCOS, certain dietary supplements can also be beneficial.

Keep reading for a comprehensive guide to common nutritional deficiencies in women with PCOS and which vitamins and minerals may help alleviate symptoms.

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Can Supplements Help With PCOS? 

While supplements are not a cure, research suggests that certain vitamins and minerals may address specific symptoms and nutritional deficiencies commonly associated with PCOS. 

Many studies show tremendous improvements in PCOS with treatment therapies like lifestyle modifications, dietary changes, and supplementation. 

Specific benefits include:

• Higher ovulation rate.
• Improved insulin sensitivity.
• Weight loss.
• Improved menstrual cycle regularity.
• Decreased androgen levels.
• Lowered cholesterol.

Before starting any new vitamins or supplements, it’s important to consult with your healthcare provider or dietitian to ensure that the supplement is safe for you, will benefit your situation, and won’t react with any medications.

Common Nutritional Deficiencies In Women With PCOS 

Studies have noted several common nutritional deficiencies among women with PCOS, which are thought to play a role in the development of the condition, especially insulin resistance.

Common nutrients people with PCOS tend not to eat enough of include:

• Vitamin D.
• Omega-3.
• Inositol.
• Calcium.
• Chromium.
• N-acetyl cysteine.
• Magnesium.
• Zinc.

Essential Supplements For Women With PCOS

Read on to learn what scientific research says about the following supplements for PCOS. 

Inositol

Inositol, particularly Myo-inositol and D-chiro-inositol, is emerging as a promising supplement for women with PCOS due to its beneficial role in improving insulin sensitivity and ovarian function. 

Clinical studies suggest that inositol helps regulate menstrual cycles, supports ovarian health, and may improve fertility in women with PCOS by helping restore insulin sensitivity.

A systematic review of 26 trials found that inositol worked just as well as metformin in treating PCOS with no or minimal side effects.

The study recommends adding inositol to the treatment guidelines for PCOS.

The typical dose is around 2 grams per day, with a 40:1 ratio of Myo-inositol to D-Chiro-inositol, although the dose may vary depending on individual needs. 

Vitamin D

Research has found that 67%-85% of women with PCOS are deficient in vitamin D. 

However, adequate vitamin D levels are essential for maintaining healthy blood sugar levels, a common concern with PCOS.

Supplementing with vitamin D may help stabilize blood sugar levels by improving insulin sensitivity, reduce androgen levels, and restore regular menstrual cycles. 

One study found that high dosing of vitamin D at 4000 IU for 12 weeks made improvements in:

• Blood sugar levels.
• Insulin sensitivity.
• Cholesterol level.
• Hormone function.

Omega-3 Fatty Acids

Researchers have recently explored the possibility of using omega-3 fatty acids as a therapeutic supplement for treating PCOS.

They believe omega-3 may be able to regulate an abnormal gene expression involved in PCOS.

An analysis of several studies on omega-3 as it relates to PCOS shares that omega-3’s ability to reduce inflammation is what helps improve insulin sensitivity.

They also suggest that omega-3 supplementation may help reduce cholesterol (high cholesterol is common among women with PCOS). 

It must be noted that some omega-3 studies have shown inconsistencies, and ongoing research is still needed. 

Daily dosages in the clinical trials ranged from 900 mg to 4000 mg of omega-3 fatty acids.

Other Beneficial Supplements For PCOS 

Below are some other supplements you may find helpful in managing PCOS.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an antioxidant that plays an important role in reducing inflammation. 

An eight-week study of overweight women with PCOS found that 200 mg daily of CoQ10 helped reduce inflammation markers and improve cardiovascular health. 

A systematic review found that women who supplemented with CoQ10 had better insulin sensitivity, lower cholesterol, and improved sex hormone levels. 

While more research is needed, it’s still beneficial to talk with your medical provider or dietitian about supplementing with CoQ10. 

N-Acetyl Cysteine

N-acetyl cysteine (NAC) is an antioxidant supplement that acts as the precursor to glutathione, another strong antioxidant.

A review of studies suggests that NAC can help reduce inflammation, improve insulin sensitivity, and decrease testosterone levels.

These effects may have the beneficial outcome of improving fertility for women with PCOS. 

Several studies also indicate that NAC may have comparable effects to metformin (a gold-standard medication for PCOS).

Magnesium 

Magnesium is an essential mineral that plays numerous functions in the body.  

According to a review of research, women with PCOS tend to have lower levels of magnesium than women without PCOS. 

Supplementing with magnesium has been shown to help reduce testosterone levels and improve hormone balance.

Experts believe this occurs due to magnesium’s ability to improve insulin sensitivity and reduce inflammation.

Some people experience side effects such as nausea or diarrhea when they take magnesium supplements.

It’s recommended to stay under 350 mg per day. 

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Calcium

Calcium plays an important role in helping regulate the menstrual cycle.

Calcium deficiency may be linked to insulin resistance and obesity, both of which are common with PCOS. 

Several studies have noted that women with PCOS who are also obese tend to have lower calcium levels than women without PCOS. 

A systematic review of six studies suggests that supplementing with calcium and vitamin D may improve insulin sensitivity and help restore regular menstrual cycles. 

However, ongoing research is needed to confirm these findings. 

Zinc

Zinc is an important trace mineral that helps break down proteins, carbohydrates, and fats. 

It also plays several roles in making, storing, and secreting insulin–an important hormone in blood sugar regulation. 

Studies have shown that women with PCOS tend to have low levels of zinc, which can lead to diabetes, overweight, and high cholesterol.

Supplementing with zinc has shown beneficial effects on PCOS, such as improving insulin resistance, cholesterol, and inflammation.

B Vitamins

B vitamins, especially B6, B12, and folic acid, play an important role in regulating homocysteine (Hcy) levels, an amino acid associated with increased cardiovascular and reproductive risks in PCOS. 

Studies have found a positive link between high levels of Hcy and insulin resistance.

Having low B vitamins also puts you at risk for developing insulin resistance and obesity. 

Women with PCOS may benefit from folate supplementation.

This is especially crucial if they are taking metformin, as the medication tends to deplete vitamin B and folate levels, which increases the risk for heart disease.

Chromium  

Chromium is a trace mineral that helps break down carbohydrates and stabilize blood sugar and insulin. It may also be involved in healthy weight management.

These actions may help women with PCOS improve their insulin resistance and better manage their weight. 

However, research on chromium for PCOS is still limited, and more information is needed for specific recommendations. 

Guidelines For Choosing And Taking Supplements

When choosing a supplement, it’s important to consider several safety factors, as the Food and Drug Administration (FDA) doesn’t regulate dietary supplements in the same way it regulates pharmaceutical drugs. 

Manufacturers are responsible for ensuring their product’s label information is truthful, not misleading, and safe.

Look for manufacturers who use third-party testing, as this testing can provide you with an added layer of quality assurance. 

Also, check that the supplement is made in a facility that adheres to the Good Manufacturing Practices (GMP or cGMP), a list of standards outlined by the World Health Organization (WHO). 

Always discuss new supplements and vitamins with your medical provider or dietitian and take them as directed.

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Takeaway

PCOS is a complex set of symptoms related to hormonal imbalances.

Research has discovered that following a healthy lifestyle of regular physical activity, eating a balanced diet, and avoiding foods that worsen insulin resistance has a positive effect on managing PCOS symptoms. 

Supplements may also be a beneficial therapy for PCOS. Studies have found that many women with PCOS are deficient in necessary nutrients, which may play a role in causing PCOS.

Before starting supplementation, be sure to talk with your medical provider or dietitian to ensure the supplement fits your needs and won’t interact with any medications. 

Research the manufacturer for third-party testing and Good Manufacturing Practices when purchasing supplements. 

How A Dietitian Can Help

A PCOS registered dietitian is an expert in nutrition and can identify any gaps in your diet that may benefit from supplementation. 

They can provide evidence-based recommendations tailored to the complex nutrient needs of PCOS.  

With their knowledgeable understanding and guidance, you may be able to better manage your PCOS symptoms. 

Find a dietitian who accepts insurance through Nourish. 

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