What are the best supplements for PCOS?

PCOS (Polycystic Ovary Syndrome) is a type of hormone imbalance in women that affects how the ovaries work, leading to a wide range of symptoms. If you’ve been diagnosed with PCOS, you’ve probably crawled the internet, trying to understand what dietary supplements you should take to help manage the condition. 

The symptoms of PCOS can include the following: 

• Hirsutism (i.e. hair loss) and unusual hair growth, caused by excess male sex hormones (androgens) 
• Acne 
• Inflammation (e.g. joint pain)
• Fatigue 
• Irregular or absent menstrual cycle 
• Elevated insulin levels, caused by insulin resistance
• Weight gain, and slow or difficult weight loss 
• Fertility issues

There are many medications, treatments, and therapies available to help ease PCOS symptoms. But what if you want to manage it naturally, without birth control pills? 

You’re in the right place, Cyster! As a registered dietician with PCOS, I’ve spent years researching, training, and recommending the most effective, evidence-based supplements to help you cut through the noise. 

Here’s my definitive list of the best supplements for PCOS.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content. 

What Are The Best Supplements for PCOS?

Curcumin 

Turmeric has numerous health-boosing benefits. What’s more, there’s a comprehensively researched theory speculating that turmeric could ease PCOS symptoms.

Curcumin is the bright yellow pigment found in turmeric, known for its natural anti-inflammatory properties. Research suggests that curcumin can help in the management of inflammatory conditions and improve systemic markers of oxidative stress, which is recognized to play a key role in the pathophysiology of disorders like PCOS. 

Studies have shown…

• Curcumin stimulates bile production in the gallbladder, which is used by the liver to eliminate toxins as it filters the blood. Improved liver health is important for women with PCOS. We’re at higher risk of non-alcoholic fatty liver disease (NAFLD) due to factors such as excess abdominal weight, high triglycerides, high LDL cholesterol, and high consumption of fat, sugar, and refined foods caused by cravings/high insulin levels. 

• Curcumin is a powerful antioxidant that neutralizes free radicals, which are highly reactive molecules thought to cause ageing and certain conditions. Curcumin also boosts the body’s own antioxidant enzymes – it’s a win-win!

• Curcumin improves the endothelial lining of blood vessels, which plays a huge part in preventing heart disease, blood clotting, and regulating blood pressure. 

• Curcumin may fight depression. It can increase brain-derived neurotrophic factors (BNDF), which are typically low in people with depression. Curcumin may boost serotonin and dopamine, which could lead to mood improvements. 

Our very own Ovafit curcumin formula provides the most bioavailable curcumin, so you’re getting maximum effectiveness at a minimum dose. You’ll benefit from 100% absorption from 300mg, whereas other existing turmeric sources provide around 12% absorption from 1500mg. 

Find out more and order it here. 

Coenzyme Q10 

CoQ10 (also known as coenzyme Q10) is a vitamin-like compound that your body produces naturally. The cells use CoQ10 for growth and maintenance. As a powerful antioxidant, CoQ10 protects the cells in the body by neutralizing free radicals, which reduces oxidative stress in the body.

Coenzyme Q10 is known to lower blood pressure levels, enhance immune system functions, and play a critical role in the functioning of the reproductive system. Emerging research indicates that CoQ10 may be highly beneficial for women with PCOS, as it could help to improve ovulation, fertility, and lower insulin levels. 

• CoQ10 may improve insulin resistance in PCOS Cysters, as well as metabolism and hormonal balance.

• It can lower inflammatory markers, like C-reactive protein.

• At 100mg daily (our dosage), studies show a significant positive impact on glucose metabolism, insulin resistance, and LDL cholesterol levels.

• Over time, the mitochondria, the powerhouse of the cell, don’t use CoQ10 properly. Supplementing has been shown to reduce oxidative stress and improve egg quality. Increased concentrations of CoQ10 are correlated with higher grade embryos and better embryo development in IVF.

• CoQ10 supplementation for individuals taking Clomid for ovulation has shown to significantly improve fertility, ovulation, and pregnancy rates. One study showed pregnancy rates were 6% with Clomid and 37% with Clomid + CoQ10.

Our OvaFit Metabolism Plus Daily Multi includes 100 mg of Coenzyme Q10 (CoQ10), a powerful antioxidant that supports cellular energy production, metabolic health, and overall wellness in women with PCOS.

• Supports Metabolic Health: CoQ10 helps support mitochondrial function and energy production, while research suggests it may also benefit insulin sensitivity and oxidative stress, two important factors in PCOS management.
• Rigorously Quality-Tested: Our formula undergoes rigorous testing for purity, potency, and ingredient accuracy to help ensure you’re getting the nutrients and amounts listed on the label.
• Combined with Vitamin E: Metabolism Plus Daily Multi also includes 40 mg of vitamin E, another important antioxidant. Research has explored the potential benefits of combining CoQ10 and vitamin E for supporting antioxidant defenses and metabolic health in women with PCOS.

Find out more and order it here. 

Omega-3s 

Omega-3s are anti-inflammatory, hormone-balancing, mood-boosting fatty acids that must be absorbed from natural sources or supplements. They’re essential nutrients that you absorb from food to help build and maintain a healthy body. 

Studies show that omega-3s are beneficial for PCOS Cysters as they may improve insulin sensitivity, reduce hirsutism (PCOS-related hair loss), help regulate periods, reduce fatty liver risks, improve hair and skin, reduce testosterone, and reduce inflammation. 

Unfortunately, people with PCOS  cannot efficiently absorb omega-3s from seeds and nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Thankfully, you can skip this conversion step by taking fish oil supplements.

When choosing an omega-3 supplement, quality matters! Look for high-quality fish oil that undergoes rigorous testing for purity, potency, and potential contaminants like mercury and PCBs. It’s also important to check that the amounts of EPA and DHA match what’s listed on the label. Whenever possible, choose sustainably sourced fish oil from reputable manufacturers that prioritize quality and transparency.

Metabolism Plus Daily Multi

The multivitamin is the ultimate all-rounder! When you have PCOS, getting all the vitamins and minerals your body needs can be challenging. Plus, certain medications used to manage PCOS, like metformin, can lower vitamin B12 levels over time.

That’s why I recommend considering a comprehensive daily multivitamin to help fill common nutritional gaps and give your body the support it needs.

Our very own OvaFit Metabolism Plus Daily Multi is specifically formulated for women with PCOS by a Registered Dietitian (me!) who understands firsthand what it’s like to manage this condition.

Here’s what makes it special:

• 20+ Targeted Nutrients: Packed with essential vitamins, minerals, and CoQ10 to support hormone balance, metabolism, energy, and overall PCOS health.
• Formulated Specifically for PCOS: Includes nutrients like vitamin D3, chromium, zinc, and magnesium to support normal insulin function, metabolic health, and energy production.
• High-Quality Ingredients: Features carefully selected, bioavailable forms of nutrients, including chelated minerals and active forms of important B vitamins.
• Rigorous Quality Testing: Every batch undergoes testing for purity, potency, and ingredient accuracy to help ensure what’s in the bottle matches what’s on the label.
• Convenient Daily Support: Instead of juggling a bunch of individual supplements, you get important nutrients together in one easy-to-take formula.

What’s in Metabolism Plus Daily Multi?

Vitamin A (900 mcg RAE) & Vitamin C (100 mg)

• Vitamin A supports healthy skin, immune function, and normal cellular growth.
• Vitamin C is a powerful antioxidant that helps protect your cells from oxidative stress while supporting collagen production and iron absorption.
• Both vitamins play important roles in maintaining overall health and helping your body function at its best.

Vitamin D3 (50 mcg / 2,000 IU)

• Vitamin D plays an important role in hormone function, immune health, and bone strength.
• Low vitamin D levels are common among women with PCOS and may be associated with insulin resistance and other metabolic concerns.
• Maintaining adequate vitamin D levels can help support normal immune function, calcium absorption, and overall wellness.

Vitamin E (40 mg) & Vitamin K2 (100 mcg)

• Vitamin E is a powerful antioxidant that helps protect cells from oxidative damage.
• Vitamin K2 plays an important role in normal blood clotting and bone health.
• Together, these nutrients provide support for cellular health and overall wellness.

B Vitamins: Vitamin B6 (10 mg), Vitamin B12 (200 mcg), Folate (667 mcg DFE), Thiamin (2 mg), Riboflavin (2 mg), Niacin (14 mg), and Pantothenic Acid (10 mg)

• B vitamins help your body convert the food you eat into energy, making them especially important for normal energy metabolism.
• They support nervous system function, red blood cell production, and overall cellular health.
• Our formula includes methylfolate and methylcobalamin, carefully selected forms of folate and vitamin B12.

Magnesium (25 mg), Zinc (15 mg), Chromium (100 mcg), and Selenium (70 mcg)

• Magnesium supports muscle function, energy production, and normal glucose metabolism.
• Zinc supports immune health, skin health, and normal reproductive function.
• Chromium plays a role in insulin function and the metabolism of carbohydrates, proteins, and fats.
• Selenium supports thyroid hormone metabolism and helps protect cells against oxidative stress.

Coenzyme Q10 (100 mg)

• CoQ10 is a powerful antioxidant that supports mitochondrial function and cellular energy production.
• Research has explored its potential benefits for insulin sensitivity, oxidative stress, and metabolic health in women with PCOS.
• Including CoQ10 alongside essential vitamins and minerals offers additional antioxidant support in one convenient formula.

Additional Nutrients

Metabolism Plus Daily Multi also includes iodine, choline, copper, and boron to provide broader nutritional support.

The best part? You don’t need to buy a separate bottle for every vitamin and mineral! Metabolism Plus Daily Multibrings these important nutrients together in one convenient formula. Just two capsules daily with a meal!

Inositol Complete 40:1

Inositol Complete 40:1 is one of my favorite supplements for PCOS!

It’s a combination of myo-inositol and D-chiro-inositol in a 40:1 ratio, a research-backed blend studied for its potential benefits for insulin sensitivity and hormone balance in women with PCOS.

As a Registered Dietitian and a Cyster myself, I know how frustrating it can feel when you’re dealing with stubborn weight gain, constant cravings, irregular periods, and hormonal imbalances. That’s exactly why I wanted to make this supplement easily accessible to Cysters like us!

Research on inositol has explored several potential benefits for women with PCOS.

Here’s how it may help:

• Supports insulin sensitivity: May help improve how your body responds to insulin and manages blood sugar.
• Supports hormone balance: Research suggests inositol may improve certain hormonal and metabolic markers associated with PCOS.
• Promotes menstrual regularity: Some studies suggest it may help improve cycle regularity, although individual results vary.
• Supports reproductive health: Inositol has been studied for its potential effects on ovulation, but more research is needed to establish its fertility benefits.
• Supports metabolic wellness: By supporting insulin function, inositol may help address some of the metabolic challenges commonly associated with PCOS.

Our OvaFit Inositol Complete 40:1 provides 2,000 mg of myo-inositol and 50 mg of D-chiro-inositol per scoop, in a 40:1 ratio.

It’s unflavored, easy to mix into your favorite drink, and free from unnecessary fillers and additives. Plus, it undergoes rigorous testing for purity and potency!

The suggested use is one scoop twice daily, and consistency is important when building a PCOS supplement routine.

You can shop Inositol Complete 40:1 here!

As always, talk to your healthcare provider before starting new supplements, especially if you’re taking medications or trying to conceive.

Remember, supplements are a fantastic way to plug nutritional gaps, but they’re not a substitute for a healthy diet and lifestyle. They can’t replace the nutritional benefits of foods, but they can provide your body with additional vitamins and minerals to help you stay healthy and symptom-free of PCOS. 

Make sure you consult your doctor before taking a new supplement and follow the manufacturer’s instructions so you’re getting the correct dosage. 

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts on PCOS and Chill.