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While nothing can replace eating a nutritious diet, research suggests that taking targeted supplements for PCOS can play an important role in improving symptoms.
If you’re reading this, you’re probably familiar with PCOS, but for those who aren’t, PCOS stands for polycystic ovarian syndrome. It’s the most common hormonal condition among U.S. women of reproductive age.[*]
This disorder is characterized by higher-than-normal levels of certain hormones, including pituitary hormones and testosterone. As a result of imbalanced hormones, troubling symptoms can develop, including thinning hair on the scalp, acne, weight gain, irregular periods, and hair growth in all the wrong places.
PCOS is also a top cause of infertility in women, accounting for about 25-30 percent of all cases.[*] While experts say the causes of PCOS are complicated, research suggests insulin resistance and hormone regulation are key factors.
So, what are the best supplements for PCOS? That’s the question we’ll be answering in this guide. Here are ten evidence-based, effective supplements for PCOS.
If there’s one supplement that tops every PCOS supplement list, it’s inositol—a water-soluble vitamin with a similar structure to glucose.
Around 64 percent of women with PCOS have some degree of insulin resistance, which means their bodies make insulin—a hormone responsible for controlling blood sugar levels—but can’t use it effectively.[*] Insulin resistance can cause hormonal imbalances that create many issues associated with PCOS, including impaired egg development and irregular menstrual cycles.[*] As such, a key component of managing PCOS is addressing insulin resistance.
Fortunately, inositol has been shown to significantly help in this regard. A 2021 systematic review and meta-analysis (the highest quality of research available) found that myo-inositol was as effective as the drug metformin at improving fasting insulin and insulin resistance, as well as normalizing testosterone levels.[*]
As a result, women with PCOS typically receive many benefits when taking inositol, including improved menstrual regulation, improved egg quality, reduced acne, and enhanced mood.[*] Supplementing with inositol is especially crucial for women with PCOS, as research suggests they have naturally lower inositol levels.
It’s important to note that there are two primary forms of inositol: myo-inositol and d-chiro-inositol. Taking a supplement that has a myo-inositol to d-chiro inositol ratio of 40:1 is ideal, as this mimics the natural ratio in the body. This ratio has been shown to work better than taking either myo- or d-chiro inositol alone.[*]
Probiotics don’t just help with digestion—they can play an important role in managing PCOS. A large 2020 systemic review and meta-analysis found that probiotic supplements improved hormonal and inflammatory markers in women with PCOS.[*]
Research has also shown that insulin resistance, sex hormone concentrations, and obesity may affect women’s gut health.[*]
In this way, taking probiotics work two-fold. They improve hormone and inflammatory markers, which reduce PCOS symptoms, and protect the gut from the negative effects of PCOS.
Diindolylmethane (DIM) is a phytonutrient found in cruciferous vegetables such as broccoli, kale, cabbage, and Brussels sprouts. While DIM is derived from cruciferous veggies, you would have to eat tons of these vegetables to match what can be found in a DIM supplement.
DIM supports those with PCOS by helping the liver rid of excess sex hormones in the body, creating hormonal balance.[*] As hormones become more balanced, PCOS symptoms reduce.
Omega-3 fatty acids are associated with numerous health benefits, including many for people with PCOS. Several studies have demonstrated that omega-3 supplements can help women with PCOS improve insulin resistance, total cholesterol, testosterone, and inflammatory and antioxidant markers.[*][*][*]
Omega-3 supplements come in several forms. Fish oil is the most common type of omega-3 supplement on the market. Those who prefer a vegan supplement can opt for an algae-based omega-3 supplement or flaxseed oil.
Coenzyme Q10 (or Co-Q10) is an exceptionally important nutrient that’s required for cells to function optimally. Even at a relatively low dose of 100mg daily, Co-Q10 can have a significant positive impact on glucose metabolism, insulin resistance, and LDL-cholesterol levels.[*] Additionally, research suggests that at higher doses, Co-Q10 can support women with PCOS by improving egg quality, ovulation, and their ability to become pregnant.[*]
Magnesium is an essential mineral that many women with PCOS are significantly lacking. In fact, women with a magnesium deficiency are 19 times more likely to have PCOS.[*]
Having optimal magnesium levels offers many benefits to women with PCOS, including reduced pain and inflammation, better sleep, reduced anxiety, and less severe PMS symptoms. But the most significant benefits of magnesium for women with PCOS are likely its ability to lower blood pressure and improve insulin resistance.[*]
When choosing a magnesium supplement, choose a chelated form, which means they’re bound to compounds like amino acids.
Taking a chelated form of magnesium, such as magnesium bisglycinate, tends to provide the highest levels of absorption and bioavailability, which is ideal for those trying to correct a deficiency.
Zinc deficiency is widespread in the U.S., but it’s especially prevalent in women with PCOS.[*] This is a serious issue for those with PCOS, as zinc deficiency has been associated with common PCOS symptoms like insulin resistance and abnormal cholesterol levels.[*]
Zinc supplementation helps women with PCOS on many fronts, especially with insulin resistance.[*] Additionally, zinc may help improve hormonal balance, ovulation, and common PCOS symptoms, such as acne, hair growth, weight gain, and hair loss.[*]
As with magnesium, choosing a chelated zinc supplement is recommended for optimal absorption.
All B vitamins are important, however, the most important ones for women with PCOS are vitamins B12 and B9 (folate).
These two vitamins help reduce inflammation by breaking down an amino acid called homocysteine, which is commonly elevated in those with PCOS.[*] By lowering homocysteine levels, you may reduce your risk of reduced fertility, hypertension, and miscarriage.
It’s also important to note that common medications taken by people with PCOS, including birth control and metformin, can deplete your body of B vitamins, including vitamin B12 and folate.[*][*]
When selecting vitamin B12 and folate supplements, choose methylated forms. These methylated forms (methylcobalamin and methylfolate, respectively) are the active versions of these vitamins and are more effectively used by the body.
A whopping 85 percent of women with PCOS are deficient in the sunshine vitamin—vitamin D.[*] This is a big deal, as lower vitamin D levels are associated with worsening insulin resistance in PCOS, independent of other factors like your weight or season.
Since vitamin D is hard to get through food alone, you must rely on adequate sunshine or supplementation to fill your reservoir. Research suggests that supplementing with vitamin D may improve insulin resistance, lower inflammation, and help to normalize your menstrual cycle.[*]
Ashwagandha is an adaptogenic herb, meaning it’s a natural substance that helps the body adapt to stress of any kind. Ashwagandha is best known for its ability to reduce stress, anxiety, and depression.[*][*]
PCOS and stress operate on a two-way street. Stress has been implicated both in the development and worsening of PCOS symptoms.[*] Conversely, PCOS symptoms can increase stress and anxiety. As such, anything that can help reduce your stress levels can benefit you emotionally and physically.
The evidence-based supplements in this article can be a helpful addition to your PCOS management plan. As with any healthy habit, taking these supplements consistently is key to seeing results.
Now, you might be thinking, “That’s a lot of pills to take every day.” That’s a completely valid concern. One way to avoid taking 10+ pills a day is to choose a PCOS supplement that contains several of these important nutrients in one capsule.
One such supplement is Cyster Glow, 
a revolutionary blend of the top clinically-proven ingredients for managing PCOS symptoms. It’s one of the first formulas to combine myo-inositol and d-chiro-inositol in a 40:1 ratio. It also contains many of the effective nutrients in this article, including folate, vitamin D, vitamin B12, chelated magnesium, chelated zinc, and DIM. The ingredients in Cyster Glow work together synergistically to support regular periods, fertility, healthy glucose balance, healthy complexion, and reduced serum testosterone in women with PCOS.
this pharmacist-formulated supplement is vegetarian, gluten-free, non-GMO, GMP-certified, and made in the U.S.A.
If you’re struggling with PCOS, you’re certainly not alone. What’s more, with the right tools, you can significantly reduce your symptoms and live a virtually normal life. Many women with PCOS have even gone on to have happy, healthy pregnancies.
In partnership with your doctor, formulate a plan that includes a healthy diet, stress management, regular exercise, and the addition of targeted supplements. Don’t feel like you need to change everything at once, either. Take small steps and, over time, you’ll surely notice positive changes in your health and well-being.
