The Top Must-Have Supplements for PCOS: A Wellness Guide for Women

Polycystic Ovary Syndrome (PCOS) affects at least 1 in 10 women of reproductive age, yet it often goes underdiagnosed or misunderstood. From weight gain and irregular cycles to acne, anxiety, and infertility—PCOS can impact almost every area of a woman’s health.

While lifestyle changes, nutrition, and exercise form the foundation of managing PCOS, the right supplements can play a crucial role in restoring balance to hormones, improving insulin sensitivity, and supporting emotional well-being.

Here’s a breakdown of the top science-backed supplements every woman with PCOS should consider, and how they work.

1. Inositol (Myo-Inositol and D-Chiro-Inositol)

Why it’s essential: Inositol is one of the most well-studied supplements for PCOS, especially for insulin resistance, ovulation, and egg quality.

  • Improves insulin sensitivity
  • Promotes regular ovulation
  • Supports fertility and egg health
  • Reduces testosterone levels (and related symptoms like acne and hair growth)

Dose: 2,000 mg Myo-inositol + 50 mg D-chiro-inositol (in a 40:1 ratio) twice daily
Supported by over 20 clinical trials, including a 2016 study published in Gynecological Endocrinology which found inositol improves menstrual regularity and fertility in women with PCOS.

2. Magnesium (Taurate or Glycinate)

Why it’s essential: Magnesium is a master mineral that supports blood sugar balance, mood, sleep, and stress—all of which are often dysregulated in PCOS.

  • Improves insulin sensitivity
  • Reduces anxiety and PMS symptoms
  • Supports sleep and cortisol regulation
  • Lowers inflammation

Best forms:

  • Taurate – for blood sugar and heart health
  • Glycinate – for anxiety, mood, and sleep
    Magnesium deficiency is common in PCOS due to insulin resistance increasing urinary loss (Barbagallo et al., 2015).

3. Omega-3 Fatty Acids (EPA/DHA)

Why it’s essential: Omega-3s from fish oil or algae oil are anti-inflammatory and support hormone production, metabolism, and skin health.

  • Reduces androgen levels and acne
  • Improves insulin sensitivity and lipid profile
  • Supports mood and cognitive function
  • May aid in weight management

Dose: 1,000–3,000 mg/day of EPA/DHA combined
A 2020 meta-analysis in Reproductive Biology and Endocrinology found that omega-3s significantly reduced testosterone and improved menstrual regularity in women with PCOS.

4. Vitamin D3 + K2

Why it’s essential: Up to 85% of women with PCOS are deficient in vitamin D, which is crucial for insulin function, ovarian health, and mood.

  • Improves insulin sensitivity
  • Supports regular menstrual cycles
  • Enhances fertility and mood
  • Supports bone and immune health

Dose: 2,000–4,000 IU of vitamin D3 with K2 (to support calcium metabolism)
Vitamin D deficiency is associated with more severe PCOS symptoms and insulin resistance (Wehr et al., 2011).

5. N-Acetyl Cysteine (NAC)

Why it’s essential: NAC is a powerful antioxidant that supports detoxification, liver health, and ovulation.

  • Improves egg quality and ovulation rates
  • Reduces insulin resistance
  • Lowers inflammation and oxidative stress
  • Supports detox of excess hormones via the liver

Dose: 600–1,200 mg once or twice daily
A 2015 study in Obstetrics and Gynecology International showed NAC improves fertility outcomes in women with PCOS, sometimes outperforming metformin.

6. Zinc

Why it’s essential: Zinc plays a key role in hormone regulation, immune health, and skin balance.

  • Reduces androgens (which helps acne and hirsutism)
  • Supports immune and thyroid function
  • Enhances insulin sensitivity
  • Improves mood and reduces inflammation

Dose: 15–30 mg/day (as zinc picolinate or bisglycinate)
Zinc has been shown to reduce hair loss and acne in women with PCOS when used consistently over 8–12 weeks.

7. Berberine

Why it’s essential: Berberine is a plant compound that works similarly to metformin, without the side effects.

  • Supports insulin sensitivity and glucose regulation
  • Promotes weight loss and lipid balance
  • Improves ovulation and fertility
  • Reduces inflammation

Dose: 500 mg, 2–3 times per day (with meals)
Research shows berberine improves ovulation and metabolic markers in PCOS patients and may outperform metformin in certain cases (Zhang et al., 2010).

Optional Add-Ons

  • Probiotics: Support gut health and hormonal detox
  • Spearmint Tea/Extract: May lower testosterone and reduce hirsutism
  • Chromium Picolinate: Enhances glucose metabolism
  • Ashwagandha: Balances cortisol and supports thyroid/adrenal health

Final Thoughts

Supplements alone won’t “cure” PCOS—but the right ones can support your body’s natural healing processes, reduce frustrating symptoms, and help you feel more in control of your health.

For most women, a foundational supplement stack might look like this:

✔️ Myo-inositol + D-chiro-inositol
✔️ Magnesium (taurate or glycinate)
✔️ Omega-3s
✔️ Vitamin D3/K2
✔️ NAC or Berberine (depending on fertility or metabolic focus)

Disclaimer:
This blog is for informational and educational purposes only. It does not replace medical advice. Always speak with your doctor or a qualified health practitioner before starting a new supplement, especially if you are on medication or trying to conceive.

References

  • Barbagallo, M., et al. (2015). Magnesium and insulin sensitivity. Current Opinion in Clinical Nutrition & Metabolic Care.
  • Zhang, Y., et al. (2010). Berberine improves glucose metabolism in women with PCOS. European Journal of Endocrinology.
  • Wehr, E., et al. (2011). Vitamin D deficiency in PCOS women and its relationship to insulin resistance. Clinical Endocrinology.
  • Unfer, V., et al. (2016). Inositol and PCOS: Overview and future directions. Gynecological Endocrinology.