The Best Supplements for PCOS

Find out which PCOS supplements can help manage your symptoms

Polycystic Ovarian Syndrome (PCOS) is a challenging endocrine disorder that affects many women worldwide, causing a range of disruptive and distressing symptoms. These symptoms encompass irregular menstrual cycles, skin issues like acne, hair-related problems such as hair loss and excessive hair growth (hirsutism), and more. While dietary and lifestyle modifications are essential for managing PCOS, Melissa Groves Azzaro, a Registered Dietitian Nutritionist and the owner of The Hormone Dietitian, suggests that supplementation can be a valuable strategy in addition to these changes to alleviate PCOS symptoms.

It is important to note that currently, there is no known cure for PCOS. However, there is substantial evidence to support the notion that certain supplements can help mitigate its symptoms. It is worth mentioning, though, that not all supplements are well-studied or suitable for everyone dealing with PCOS. Therefore, the choice of supplements should be based on the specific type of PCOS one has (yes, there are different types) and the individual symptoms experienced.

To compile a comprehensive list of the best supplements for PCOS, we consulted leading dietitians specializing in PCOS, conducted an extensive review of research to identify effective and safe supplements (regardless of what might be promoted on social media), and thoroughly assessed numerous products to select those most suited to your needs.

A Note on Supplements:

Before delving into our top supplement recommendations for PCOS, it’s important to understand that dietary supplements are only minimally regulated by the FDA and may not be suitable for everyone. They can also interact with other supplements or medications you might be taking. Therefore, we strongly advise you to consult with a healthcare provider before incorporating any new supplements into your regimen.

Our Top Supplement Recommendations

1. BEST OVERALL: Needed Women’s Multi

If you’re unsure where to start with PCOS supplementation, we recommend Needed Women’s Multi as the top overall PCOS supplement. This comprehensive multivitamin can help bridge nutritional gaps in your diet by providing essential vitamins, minerals, and antioxidants that may be beneficial for PCOS symptoms. Of particular note are the levels of vitamin B12, folate, vitamin D, zinc, and magnesium, which are often deficient in individuals with PCOS. What sets Needed Women’s Multi apart is that it includes these nutrients in highly absorbable forms like L-methylfolate, methylcobalamin, and magnesium bisglycinate.

However, it’s important to be aware that this supplement does not contain iron or omega-3 fatty acids, which are found in some other multivitamins. Needed Women’s Multi omits these components due to their better absorption when taken separately. If iron and omega-3s are areas of concern for you, you may need to consider additional supplements. The recommended daily serving size for Needed Women’s Multi is three capsules, which may be more than other multivitamins that typically require one or two pills.

2. BEST INOSITOL: Theralogix Ovasitol Inositol Powder Supplement

Inositol is a crucial supplement for individuals with PCOS, especially those dealing with insulin resistance—a common hallmark of the condition. Inositol can naturally be found in various foods, including fruits, beans, grains, and nuts. Research has shown that inositol can help decrease insulin resistance, regulate blood sugar levels, and promote balanced hormone levels. Theralogix Ovasitol Inositol Powder is an excellent choice for a PCOS supplement as it provides the optimal 40:1 ratio of 2000 mg of myoinositol and 50 mg of d-chiro-inositol. This combination has been shown to improve insulin sensitivity and support ovulation.

For individuals seeking enhanced menstrual cycle regularity, it is recommended to use Ovasitol for at least three months, and it can even be taken during pregnancy for additional blood sugar-balancing benefits. This product is NSF Contents Certified, indicating it undergoes third-party testing for contaminants and ingredient amounts. It is also gluten-free and free of dyes and additives. Ovasitol comes in an unflavored powder form, making it easy to mix into your preferred hot or cold non-carbonated beverage, and is available in both single-serve packets and large canisters.

3. BEST VITAMIN D: HUM Here Comes the Sun Vitamin D3 Immune System Support Supplement

Vitamin D deficiency is not uncommon, and it is associated with various metabolic conditions, including insulin resistance, diabetes, and cardiovascular disease—conditions that often overlap with PCOS. Research has shown that supplementing with high-dose vitamin D may help reduce testosterone levels, thereby decreasing unwanted hair growth (hirsutism) and promoting more regular menstrual cycles in individuals with PCOS.

HUM Here Comes the Sun Vitamin D3 is a third-party tested supplement that offers a potent dose of 2000 International Units (IU) of vitamin D in a single vegan softgel. However, it’s important to note that the appropriate dosage of vitamin D for PCOS can vary from person to person. To determine your specific needs, it’s recommended to have your vitamin D levels checked by a healthcare professional.

4. BEST BERBERINE: Thorne Berberine 1,000 mg

Insulin resistance is a significant concern for many individuals with PCOS, and berberine is a compound derived from the goldenseal root that has gained attention for its potential to improve blood glucose levels. Research indicates that berberine can effectively lower fasting glucose, post-meal glucose, hemoglobin A1c, LDL, and triglyceride levels in individuals with type 2 diabetes. Given its impact on glucose regulation, berberine may be a valuable consideration for those with insulin-resistant PCOS.

Thorne Berberine 1,000 mg stands out as a PCOS supplement choice because it combines berberine HCl and highly absorbable berberine phytosome. Research suggests that doses of 500 mg taken two or three times daily can be effective for glucose regulation, making the suggested two-capsule dose of this supplement, which equals 1,000 mg in total, appealing. However, berberine may cause gastrointestinal discomfort in some individuals and has several drug interactions. Moreover, it is not recommended for use during pregnancy or breastfeeding. Therefore, it is crucial to work closely with a healthcare provider to determine if berberine is a suitable PCOS supplement for your specific needs.

5. BEST NAC: NOW NAC 600 mg Veg Capsules

N-acetyl cysteine (NAC) is a compound derived from an amino acid that plays a role in the production of glutathione, a powerful antioxidant. Some research suggests that NAC may have a positive effect on insulin receptors, which is significant for individuals with PCOS as insulin resistance is a common issue. In fact, certain studies have shown that supplementing with NAC could result in improved blood cholesterol levels, lower fasting blood glucose, and reduced fasting insulin levels, potentially even more effectively than metformin.

NOW NAC 600 mg Veg Capsules offer an affordable option for a NAC supplement for PCOS. Additionally, the dosing can be adjusted to meet your specific needs. This supplement provides 600 mg of NAC per capsule, along with minerals like molybdenum and selenium, which aid in the conversion of NAC to glutathione. The appropriate dosage of this supplement should be discussed with and guided by a healthcare provider. It’s important to note that the capsules are relatively large, which some individuals may find challenging to swallow. Moreover, NAC can interact with certain medications, including blood thinners and blood pressure medications, making it essential to consult a healthcare professional before incorporating it into your regimen.

6. BEST OMEGA-3: Nordic Naturals Ultimate Omega 2X

Omega-3 fatty acids are essential for overall health and can be particularly beneficial for individuals with PCOS. These fatty acids can help reduce inflammation, improve heart health, lower insulin levels, and decrease androgen levels—all of which are prominent concerns or risks for individuals with PCOS. However, obtaining sufficient omega-3s through diet alone can be challenging, especially for those who don’t regularly consume fatty fish like salmon, sardines, tuna, or anchovies.

Nordic Naturals Ultimate Omega 2X is a high-quality omega-3 supplement that is third-party tested for purity and quality. This product is Friend of the Sea Certified, which signifies a commitment to responsible sourcing of fish and marine life. While there is no established recommendation for the precise dosage of omega-3s for PCOS, some research has suggested daily intake of 2,000 mg, and in some cases, up to 3,000-4,000 mg, may be beneficial.

Nordic Naturals Ultimate Omega 2X offers a total of 2150 mg of omega-3s, with 875 mg sourced from DHA and the remainder from EPA. This dosage exceeds that of many standard omega-3 supplements. To enhance the experience, this supplement is lemon-flavored, which can make it more pleasant to consume. It’s important to note that the omega-3s in this product come from wild-caught anchovies and sardines, making it unsuitable for vegans and some vegetarians. Additionally, fish oil can interact with certain medications, so it’s crucial to consult with a healthcare professional before adding it to your routine to determine the appropriate dose for your needs.

7. BEST FOR STRESS: The Women’s Dietitian Cortisol Calmer

Beyond physical symptoms, individuals with PCOS often grapple with mental and emotional health challenges. This includes body dissatisfaction, low self-esteem, stress related to irregular periods, fertility concerns, and the frustration of trying various diets without success. Anxiety and depression are also more prevalent among those with PCOS. Consequently, it is worthwhile to consider supplements that focus on calming the nervous system and supporting stress management.

The Women’s Dietitian Cortisol Calmer is a specialized supplement designed by a dietitian to address these stress-related aspects of PCOS. It contains a blend of herbs and nutrients targeted at stress support. However, it’s essential to note that this supplement is not recommended for use during pregnancy or breastfeeding, and each of its herbal components may interact with certain medications. Therefore, it is crucial to consult with a healthcare provider before incorporating it into your regimen.

In Conclusion:

PCOS is a complex and challenging condition, but with the right dietary and lifestyle adjustments, along with targeted supplementation, many individuals can effectively manage their symptoms. The supplements recommended above have been carefully selected based on their potential to address specific aspects of PCOS, such as insulin resistance, hormonal imbalances, and stress. However, it is paramount to approach supplementation with caution, consult with a healthcare provider, and monitor your progress to ensure that your chosen supplements are safe and effective for your unique needs.

In summary, while PCOS may present a multitude of challenges, there are various strategies, including dietary supplementation, that can help improve the quality of life for those living with this condition. Each individual’s experience with PCOS is unique, so working closely with healthcare professionals and dietitians is key to developing a personalized approach to symptom management and overall health and well-being.