10 Best Supplements for PCOS Relief: Natural Support for Hormones, Weight, and Fertility

Polycystic Ovary Syndrome, or PCOS, is one of the most common hormonal disorders among women of reproductive age. If you’re dealing with irregular periods, stubborn weight gain, unwanted hair growth, acne, or fertility challenges, you’re not alone. PCOS affects up to 1 in 10 women worldwide, and many are looking for more natural ways to manage it.

One area that’s getting a lot of attention? Supplements.

Natural supplements are not magic pills, but when paired with the right lifestyle changes and medical guidance, they can help support hormone balance, improve insulin sensitivity, reduce inflammation, and even promote regular ovulation. In this article, we’ll walk you through the top 10 science-backed supplements for PCOS, what they do, how they help, and how to choose the right ones for your symptoms.

Let’s dive in.

What Is PCOS and Why Does It Happen?

PCOS is a condition caused by hormonal imbalances in the body. Most women with PCOS have higher-than-normal levels of androgens (male hormones like testosterone), issues with insulin resistance, and sometimes chronic inflammation. These imbalances disrupt the normal function of the ovaries, which can cause missed or irregular periods, infertility, excess facial or body hair (a condition called hirsutism), acne, and more.

Doctors don’t know exactly what causes PCOS, but genetics, lifestyle, and diet all play a role. While it’s not curable, it is very manageable, and many women find relief through a combination of nutrition, exercise, stress management, and targeted supplements.

Can Supplements Help With PCOS?

The short answer? Yes, they can—especially when used smartly and consistently.

Supplements can help correct some of the nutrient deficiencies often seen in women with PCOS. For example, many have low levels of vitamin D, magnesium, or zinc, which can make symptoms worse. Some supplements, like inositol or berberine, help improve the way your body responds to insulin. Others, like omega-3s or spearmint, help calm inflammation or reduce high testosterone levels.

That said, not all supplements are created equal, and not everyone needs the same ones. It’s best to tailor your supplement routine based on your symptoms and always check with a qualified healthcare provider before starting something new—especially if you’re trying to conceive.

The 10 Best Supplements for Naturally Treating PCOS

Let’s now explore the most effective supplements that research and PCOS specialists often recommend.

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

Inositol is often called the “gold standard” of PCOS supplements—and for good reason. It’s a type of sugar naturally found in your body that plays a key role in insulin signaling and egg quality.

Research shows that a specific blend of myo-inositol and D-chiro-inositol (usually in a 40:1 ratio) can help improve insulin sensitivity, support regular ovulation, and boost fertility in women with PCOS. Many women also report improvements in mood, energy, and even skin clarity with consistent use.

Some studies even compare inositol to metformin, a commonly prescribed diabetes drug, and find it to be just as effective with fewer side effects.

2. Omega-3 Fatty Acids (Fish Oil)

Omega-3s are anti-inflammatory powerhouses, and inflammation is a big part of the PCOS picture. If you’re dealing with high testosterone, mood swings, or stubborn belly fat, omega-3 supplements—particularly EPA and DHA from fish oil—can help.

They may also improve menstrual regularity and lower triglyceride levels, which is important because PCOS increases the risk of heart disease later in life. If you don’t eat fatty fish like salmon regularly, a high-quality fish oil supplement can be a game-changer.

3. Magnesium

Magnesium is one of those minerals that quietly does a lot of work behind the scenes. It helps regulate blood sugar, supports good sleep, reduces PMS symptoms, and calms the nervous system.

Women with PCOS are more likely to be low in magnesium, especially if they also have insulin resistance. Adding magnesium glycinate or citrate may help ease cramps, improve insulin function, and even reduce sugar cravings.

If you feel anxious, tense, or have trouble sleeping, magnesium could be a simple but effective addition to your routine.

4. Zinc

Zinc is crucial for hormone regulation, immune support, and skin health. In women with PCOS, zinc supplementation may help reduce acne, support ovulation, and lower levels of unwanted hair growth caused by high androgens.

It’s also helpful for wound healing and thyroid health, both of which can be impacted by PCOS. Zinc is often included in multivitamins, but if you have acne or skin issues, a separate supplement might give you an extra boost.

5. Vitamin D

Vitamin D isn’t just for bones. It acts like a hormone and plays a huge role in immune function, mood, and reproductive health.

Studies show that women with PCOS are often deficient in vitamin D, and low levels can worsen insulin resistance, inflammation, and menstrual irregularity. If you rarely spend time in the sun or live in colder climates, chances are you may be low too.

Getting your vitamin D levels tested is ideal, but even without testing, supplementing with 1000–2000 IU daily is considered safe for most adults.

6. Berberine

Berberine is a plant-based compound that works similarly to metformin, helping the body use insulin more efficiently and regulate blood sugar levels.

It’s especially helpful if you struggle with weight gain, cravings, or prediabetes along with PCOS. Some research also suggests berberine can improve cholesterol levels and support gut health, which is increasingly being linked to hormone balance.

Berberine isn’t for everyone, though—it can cause stomach upset in some people and shouldn’t be used long-term without a break. Still, for many women, it’s one of the most powerful natural tools in the PCOS toolkit.

7. N-Acetyl Cysteine (NAC)

NAC is an antioxidant that helps the body make more glutathione, one of the most important compounds for detox and cellular repair.

It’s especially helpful for women with PCOS who are trying to conceive, as studies suggest NAC may improve egg quality and ovulation. It also helps reduce inflammation and improve insulin sensitivity.

Some early research even shows NAC may be helpful in reducing androgen levels, which could mean fewer breakouts or less hair growth in unwanted areas.

8. Probiotics

Gut health and hormone health are more connected than most people realize. In women with PCOS, poor gut bacteria balance (also called dysbiosis) may worsen insulin resistance, cravings, and inflammation.

Probiotics help restore healthy gut flora, which may improve mood, digestion, immunity, and even weight management. A good quality multi-strain probiotic—especially those containing Lactobacillus and Bifidobacterium species—can be a solid foundation for overall hormone support.

9. Spearmint Extract or Spearmint Tea

Spearmint isn’t just a nice flavor in gum—it’s a gentle herb that may naturally reduce high testosterone levels.

Women who drink spearmint tea daily or take spearmint extract often report a decrease in unwanted facial hair, better skin, and more balanced periods. It’s not as powerful as prescription medication, but it’s a simple, safe place to start for those with mild to moderate symptoms.

10. Chromium

Chromium is a trace mineral that helps regulate blood sugar and improve insulin sensitivity. It’s especially useful if you tend to have intense sugar cravings or energy crashes after meals.

When paired with inositol or berberine, chromium may enhance their effects and help support stable energy and weight management.

Supplements to Avoid or Use With Caution

Not all supplements marketed for PCOS are safe or effective. Some “hormone-balancing” herbs like dong quai, black cohosh, or vitex (chasteberry) can interfere with other medications or worsen symptoms if taken incorrectly.

It's also best to avoid stacking too many supplements without a clear reason. More is not always better—and some ingredients can interact in ways that your body doesn’t appreciate.

Whenever possible, consult a healthcare provider, functional medicine doctor, or registered dietitian familiar with PCOS before starting anything new.

RELATED READ: How to Lose Weight with PCOS: 10 Proven Strategies Backed by Science

How to Choose the Right PCOS Supplements for You

Choosing the best supplements really comes down to your unique symptoms and goals. For example:

• If you’re trying to get pregnant, start with inositol, vitamin D, and NAC.
• If your main struggle is weight or insulin resistance, berberine, magnesium, and chromium may help.
• If hormonal acne or excess hair is your biggest concern, consider zinc, omega-3s, and spearmint.

Also, be sure to buy from brands that use third-party testing for purity and potency. Look for transparent labeling, proper dosing, and minimal fillers.

Lifestyle Habits That Boost Supplement Results

Supplements can work better when you combine them with simple lifestyle upgrades:

• Eat a lower-glycemic diet rich in whole foods and fiber
• Strength train regularly to improve insulin sensitivity
• Get enough sleep (aim for 7–9 hours per night)
• Manage stress through mindfulness, breathwork, or therapy

PCOS is complex, but the good news is this: small, consistent steps really do add up. You don’t need to overhaul your entire life overnight.

Final Thoughts: Can Supplements Cure PCOS?

PCOS isn’t something you “cure”—but it is something you can absolutely manage and thrive with. Supplements are one powerful tool in a larger toolbox. When used intentionally, they can help ease symptoms, support fertility, and make your day-to-day life feel more balanced.

Remember: the best approach is always personalized. Listen to your body, stay informed, and work with supportive professionals who understand what you’re going through.

Frequently Asked Questions (FAQs)

1. Can I take all these supplements together?

Not necessarily. Some may interact or overlap in their effects. It’s best to start with 2–3 that target your main symptoms, then reassess after 8–12 weeks.

2. How long until I see results from PCOS supplements?

It varies. Some women feel better within a few weeks, while others may need 2–3 months. Fertility-focused results can take longer.

3. What is the best supplement for PCOS and fertility?

Inositol, especially the myo- and D-chiro combination, is the top pick. Vitamin D and NAC also support reproductive health.

4. Which PCOS supplements help with weight loss?

Berberine, inositol, chromium, and magnesium all support better blood sugar control and metabolic function, which can make weight loss easier when combined with the right diet and exercise.

5. What is the most effective supplement for PCOS if I’m not trying to get pregnant?

If you’re not currently trying to conceive, the best supplements focus on balancing hormones, improving insulin sensitivity, and reducing inflammation. Inositol is still a great all-around option, but many women also benefit from magnesium, berberine, and omega-3 fatty acids. These help reduce symptoms like fatigue, irregular periods, weight gain, acne, and mood swings, regardless of fertility goals.

6. Can supplements replace metformin for PCOS?

For some women, certain supplements like inositol and berberine can work similarly to metformin, especially in improving insulin resistance and regulating periods. In fact, studies have shown inositol may be just as effective with fewer side effects. That said, not everyone can or should stop metformin—especially without talking to their doctor first. It’s important to work with a healthcare provider before making that switch.

7. What supplements should I avoid if I have PCOS and thyroid issues?

If you have both PCOS and thyroid conditions (like hypothyroidism), you should be careful with iodine-containing supplements, soy isoflavones, and excessive amounts of selenium or zinc. These can interfere with thyroid function. Stick with PCOS supplements that support metabolism and hormone balance without overstimulating your thyroid, such as inositol, magnesium, and omega-3s.

8. Are there any PCOS supplements that work fast?

Most supplements take 4 to 12 weeks to show noticeable improvements. However, inositol is often one of the fastest to act—some women notice improved cycles or energy within a few weeks. NAC and magnesium may also provide quicker benefits for mood, sleep, and cravings. Just remember: consistency matters more than speed when it comes to hormones.

9. Can supplements help with hair loss or unwanted facial hair from PCOS?

Yes, some can help—especially zinc, spearmint extract, and omega-3s. These may lower androgen levels (like testosterone) or reduce sensitivity to those hormones. Results take time, though. Hair regrowth or reduced facial hair may not be noticeable until 3 to 6 months into regular supplement use. Pairing with lifestyle changes and possibly topical treatments can enhance results.

10. Is it safe to take PCOS supplements long term?

Many PCOS-friendly supplements—like inositol, magnesium, omega-3s, and vitamin D—are safe for long-term use if taken at the correct dose. However, berberine and NAC should be cycled or used under supervision, especially if you’re on medications or trying to conceive. Always review your supplement stack with a healthcare provider every 3–6 months to stay on track and avoid nutrient imbalances.

11. Do I still need to change my diet if I take supplements for PCOS?

Yes—supplements work best when paired with a PCOS-friendly lifestyle. They can support your body’s healing process, but they won’t undo the effects of a high-sugar, ultra-processed diet or sedentary lifestyle. Even small changes—like eating more protein, choosing low-glycemic carbs, and moving your body regularly—can dramatically boost the effects of your supplements.

12. Can teenagers with PCOS take these supplements too?

Some supplements, like inositol, magnesium, omega-3s, and vitamin D, are safe and helpful for teens with PCOS symptoms. However, more potent options like berberine or NAC should only be used under medical supervision. It's also important to focus on building healthy habits and addressing emotional health, especially during the teen years.

13. Can men with PCOS-like symptoms (e.g., insulin resistance or hormonal imbalance) take these supplements?

PCOS is specific to people with ovaries, but many of the same supplements—like inositol, berberine, omega-3s, and magnesium—are also beneficial for men with insulin resistance, prediabetes, or metabolic issues. However, supplements like spearmint (which may lower testosterone) would not be recommended for men.