The 7 Best Supplements If You Have PCOS

If you have polycystic ovary syndrome (PCOS), you’ve likely been told to lose weight, change your diet, and exercise. While these can help, they can also be a frustrating recommendation. This is especially true if some of them — like weight loss — feel out of your control. But not all PCOS treatments need to be hard. 

Many people with PCOS are curious about supplements and how they fit into PCOS management. While supplements can’t replace diet and exercise, there’s some good evidence that certain ones may be beneficial for PCOS. 

How can supplements benefit someone with PCOS?

Research suggests that supplements can help with PCOS in a number of different ways. The best supplements for PCOS do at least one of the following:

• Fill nutritional gaps: Nutrient deficiencies tend to be more common in people with PCOS. Reversing these deficiencies can support better energy levels and metabolism.

• Improving insulin sensitivity: This can help with blood sugar as well as weight management. 

• Reduce inflammation: PCOS is often linked to higher levels of inflammation throughout your body. This can lead to symptoms like puffiness, facial redness, acne, bloating, headaches, moodiness, and joint pain.

• Support ovulation and fertility: One of the diagnostic criteria of PCOS is irregular or absent menstrual cycles. This makes fertility more challenging for some. High levels of androgens (hormones like testosterone) can also disrupt menstrual cycles in women with PCOS.

In the next section, we’ll break down how each supplement works.

7 best supplements for PCOS

Below are seven supplements with some of the most promising research to date. 

1. Myo-inositol and D-chiro-inositol

What is it? Myo-inositol (MI) and D-chiro-inositol (DCI) are compounds found in your body that help with hormone signaling and insulin regulation. You can get inositol from foods like fruits, grains, beans, and nuts.

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What does the research show? In a review of nine different studies, researchers found that MI and DCI improved insulin levels and insulin sensitivity. And another study found that MI had a similar effect on insulin sensitivity as Metformin, a medication used to treat PCOS and diabetes. These insulin-sensitizing effects may also help with menstrual cycle regularity, ovulation, egg quality, and pregnancy rates.

What are the risks? Inositol is a fairly low-risk supplement. For some, it may cause stomach upset at first. Common side effects include nausea, gas, bloating, and diarrhea.

If you have a sensitive stomach, you may want to start with half the recommended amount and increase your dose over time.

How much should you take? The research finds that a 40 to 1 ratio of MI to DCI is most beneficial for insulin resistance and fertility in PCOS. Recommended doses can vary. Studies look at doses that range from 550 mg to 4,000 mg of MI and 13.8 mg to 100 mg of DCI. Whichever dose you choose, consider splitting it into 2 doses, morning and night. This may help maximize the insulin-sensitizing effects.

Is it worth a try? The MI and DCI combination is a good supplement to start with if you have PCOS. It has more research support than other supplements. It also has very few side effects. 

2. Vitamin D

What is it? Vitamin D is a fat-soluble vitamin your body gets from sun exposure and foods like fatty fish, egg yolks, and fortified dairy products. Vitamin D deficiency is common in PCOS. It affects up to 85% of women with the diagnosis.

What does the research show? Experts believe that raising vitamin D levels may help improve some of the metabolic changes associated with PCOS. But it’s still unclear how this impacts PCOS symptoms. A large review of the literature found that vitamin D supplements improved ovulation and pregnancy rates. It also lowered early miscarriage rates.

What are the risks? Vitamin D is safe as long as you take the recommended amount. But very high doses of vitamin D can be toxic. High doses can lead to dangerously high calcium levels, kidney failure, or abnormal heart rhythms. 

How much should you take? The recommended daily intake of vitamin D for adults is 600 IU (15 mcg). If your vitamin D levels are low, you may need a higher dose. A healthcare professional can recommend the right amount for you. For reference, people diagnosed with vitamin D deficiency often take 5,000 IU to 6,000 IU daily — or 50,000 IU per week. 

Is it worth a try? Vitamin D deficiency is common in women with PCOS. Since vitamin D plays a number of important roles in your body, this is a good supplement to consider. But before you start taking one, ask your healthcare team to test your vitamin D level. That way, you can take the amount that’s right for you.

3. Omega-3 fatty acids

What is it? Omega-3 fatty acids are naturally found in fatty fish, nuts, seeds, and fortified foods like eggs. They’re one of the good types of fat that keep your heart and brain healthy.

What does the research show? A review of nine different studies found that omega-3 fatty acids improved insulin resistance and cholesterol levels in women with PCOS. Larger studies are still needed to confirm these benefits.

What are the risks? If you have heart disease, check with your healthcare team before taking omega-3 supplements. They can increase your risk of atrial fibrillation, an abnormal heart rhythm. For most people, omega-3 supplements are safe. They have a fishy taste to them, which can cause fishy breath or sweat. Other possible side effects include nausea, heartburn, and diarrhea.

How much should you take? The National Institutes of Health recommends 1.1 g to 1.6 g of omega-3s (1,000 mg to 1,600 mg). When you look at the label, know that both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) forms of omega-3 contribute to your total intake. 

Is it worth a try? If you don’t get much omega-3 in your diet, a supplement may be helpful. But when it comes to PCOS, the benefits are still unclear. Still, women with PCOS are at higher risk for high cholesterol and heart disease. So, this one may help prevent heart disease over time.

4. Magnesium

What is it? Magnesium is a mineral that you get from food. It plays a key role in everything from nerve and muscle function to blood sugar regulation.

What does the research show? Research suggests that higher magnesium levels are associated with lower blood sugar, insulin resistance, and testosterone levels in women with PCOS. But it’s still unclear if magnesium can help alleviate PCOS symptoms. In a small trial that compared magnesium to a placebo, women with PCOS saw no difference in symptoms like hirsutism or sleep quality. But many other studies show that magnesium helps with sleep in general.

What are the risks? The most common side effects of magnesium are nausea, bloating, cramping, and diarrhea. If you have kidney disease, you shouldn’t take magnesium supplements before checking with your healthcare team.

How much should you take? The recommended daily amount of magnesium for women is 320 mg. You may need to take a smaller dose to avoid stomach discomfort.

Is it worth a try? Magnesium has potential to help with insulin resistance and sleep. It’s also an abundant mineral found in foods like avocados, nuts and seeds, dark chocolate, fruits, and vegetables. So, you might get enough from a balanced diet.

5. Berberine

What is it? Berberine is a compound found in plants like goldenseal, Oregon grape, and barberry. It’s popular for weight loss, heart health, and blood sugar control. 

What does the research show? There’s a good amount of new research that suggests berberine can help with weight gain and other symptoms common in PCOS. 

One study compared metformin, Ml, and berberine. While MI had the greatest impact on blood sugar control, berberine had the most significant impact on:

• Weight-related measures like BMI, waist circumference, and waist-to-hip ratio

• Hormones like testosterone, androgens, and sex hormone-binding protein

• Cholesterol including triglycerides, low-density lipoprotein (LDL), very-low-density lipoprotein (VLDL), and high-density lipoprotein (HDL)

A research review of over 1,000 women with PCOS found that berberine improved insulin sensitivity and reduced fat around the midsection. This is the type of fat that can increase risk for heart disease and metabolic syndrome. It also helped improve ovulation rate, increasing the chance of getting pregnant. 

What are the risks? The most common side effects of berberine are nausea, abdominal pain, constipation, and diarrhea. It’s not recommended if you’re pregnant or nursing because it can impact liver function in infants. Berberine has the potential to interact with medications, so check with a healthcare professional.

How much should you take? Most studies found taking at least 1,000 mg per day was most beneficial for weight loss. Doses range from 500 mg to 1,500 mg per day, taken in 2 to 3 doses.

Is it worth a try? Berberine may help multiple aspects of metabolic health affected by PCOS — like blood sugar, cholesterol, and weight. But more research is needed to understand the long-term effects. Don’t take berberine if you’re pregnant or nursing.

6. Zinc

What is it? Zinc is a mineral found in animal and plant-based foods like meat, fish, eggs, nuts, and beans. It plays a role in many bodily functions, like insulin resistance, hormones, and menstrual symptoms.

What does the research show? A review of several studies found that zinc levels are often low in women with PCOS. Researchers also found that zinc supplements improved insulin resistance, cholesterol, and even period pain. But it’s important to note that zinc is often studied with other nutrients, so it’s hard to tell if zinc alone is the reason for these effects.

What are the risks? Though zinc is an important nutrient in your diet, more isn’t better. So, be careful not to overdo it on zinc. Taking too much zinc can cause nausea and vomiting, dizziness, and loss of appetite. It also affects copper absorption, which can lead to anemia (low blood counts) over time. 

How much should you take? The recommended daily intake for zinc is 8 mg, rising to 11 mg to 12 mg if you’re pregnant or nursing. If you take a multivitamin, check the label. There may be zinc already in it.

Is it worth a try? If you have a zinc deficiency, this supplement could help improve insulin resistance, cholesterol, and period severity. But given the risks associated with high zinc doses, it’s worth checking with your healthcare team before adding it to your supplement plan.

7. CoQ10

What is it? CoQ10 is an antioxidant that protects your body from free radicals. CoQ10 is naturally found in your body but it can also be taken as a supplement to help with things like fertility. 

What does the research show? One review study looked at the impact of CoQ10 in over 400 women experiencing infertility (including some with PCOS). When compared to placebo, CoQ10 increased pregnancy rate. 

Another study found similar benefits for women undergoing fertility treatments like invitro fertilization (IVF). Pretreatment with CoQ10 improved egg-retrieval numbers, increased pregnancy rate, and lowered the chance of miscarriage. 

What are the risks? CoQ10 is a relatively low-risk supplement. Side effects like difficulty sleeping and stomach upset are possible, especially at higher doses. If you take a blood thinner or insulin, check with your healthcare team before starting CoQ10.

How much should you take? There’s no general recommendation for CoQ10. The doses in research studies range from 100 mg to 600 mg. 

Is it worth a try? CoQ10 is a promising option for women with PCOS who are trying to get pregnant. But more studies are needed to know how much CoQ10 is needed to improve fertility rates, and if it works better for certain populations of women.

Are there any supplements you should avoid with PCOS?

There are no specific supplements you should avoid for PCOS. But it’s important to be cautious with any supplements that contain herbs or proprietary blends. They’re more likely to cause side effects, allergic reactions, and interactions with prescription medications. 

Proprietary blends are a combination of nutrients and/or herbs in one supplement. These blends often don’t list the exact amount of each ingredient. When you don’t know exactly how much of something you’re getting, it’s easier to take too much. You may also have trouble figuring out what exactly is working and what’s not necessary.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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