12 PCOS Supplements & Vitamins for Hormone Balance

Polycystic Ovary Syndrome (PCOS) is both a hormonal and metabolic condition. That’s why the first line of treatment typically involves nutritional and lifestyle adjustments. 

But for many PCOS patients, that’s only part of the puzzle. 

Why? Because in addition to nutritional and lifestyle changes, emerging research also suggests that certain vitamins and supplements can be part of the PCOS solution, helping to regulate cycles, improve insulin sensitivity, and promote hormone balance.

So in this article, we’re exploring 12 of the most promising PCOS supplements to figure out what they do, the specific symptoms they can help with, and what the science really says. 

What Is PCOS? (Polycystic Ovarian Syndrome)

Polycystic ovarian syndrome (PCOS) is a hormone and metabolic condition that affects nearly 1 in 10 women of reproductive age and is among the leading causes of infertility. 

PCOS is characterized by hormone imbalance and blood sugar regulation problems. Women with PCOS have high levels of androgens, or male sex hormones, as well as an imbalance of estrogen and progesterone. This underlying hormonal imbalance can lead to the following symptoms: 

• Polycystic ovaries

• Irregular periods

• Chronic lack of ovulation

• Excessive hair growth on the face and body (hirsutism)

• Increased acne

• Unexplained weight gain

It’s not clear what exactly causes PCOS, but it likely involves a mix of genetic and environmental factors. However, when diagnosed, PCOS can be managed with lifestyle changes, dietary supplements, and in some cases, medication. 

Managing PCOS With Hormone Tracking

Because PCOS is complex and looks different for everyone, hormone tracking can be one of the most helpful tools for managing the condition. 

The best way to do this is by testing your hormones from home, which is often cheaper and more convenient than visiting your doctor’s office. 

Mira’s own Fertility Panorama Lab Test is one option worth considering. This test measures the following five key fertility hormones in a finger-prick sample of blood: 

• Prolactin

• Free testosterone

• Anti-mullerian hormone (AMH)

• Thyroid-stimulating hormone (TSH)

• Free thyroxine (fT4)

After testing, you’ll receive a personalized report with actionable insights into your menstrual cycle regularity, overall hormone balance, and thyroid functioning, which can be helpful if you suspect you might have PCOS or an underlying hormone disorder. 

If you’d like to monitor your hormones more closely in your day-to-day life, you can also use the Mira Monitor to test for luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen metabolite (E3G), and progesterone metabolite (PdG) on a regular basis. This can be helpful for planning a pregnancy with PCOS or monitoring the hormonal impact of certain PCOS treatments. 

Can Supplements Really Help PCOS?

The most common treatments for PCOS are usually based on lifestyle modifications, like exercise and diet, but this also includes nutrient supplementation therapy. 

It’s important to note, though, that dietary supplements are regulated differently around the world and can actually interfere with other treatments and medications. It is always best to speak to your doctor before taking any supplement, especially if you are trying to conceive or hope to conceive in the future.

Safety aside, several vitamins and minerals help regulate hormonal imbalances and promote ovulation, which can be especially helpful if you have PCOS. 

PCOS Supplements

The following supplements are commonly used to help women with PCOS and have the most evidence-based support behind them. Most work to manage insulin resistance, metabolism, and hormone balance, but they can have a range of other health benefits.

Fish Oil

Inflammation and insulin resistance are two key factors in PCOS, and both can negatively impact fertility as well as your general health. 

Fish oil has anti-inflammatory properties and can improve insulin resistance, making it a key supplement for anyone with PCOS. Research has also demonstrated that supplementing with fish oil can help improve ovulation, ovarian reserve, and overall fertility.

Aside from helping with PCOS treatment, fish oil has a host of other health benefits for women, including brain and eye development for a developing baby, as well as preventing heart disease and declining mental function.

• When to consider fish oil: If you have chronic inflammation and/or insulin resistance.

• Best form: Gel capsules

• How long until results: Timeline varies, can take up to 3 months.

• Warnings: Should not be taken alongside blood thinners. Ask a doctor about dosage if you are pregnant or breastfeeding. 

Probiotics

Research has found an association between PCOS and the gut microbiota, but the underlying link is still unclear.

Probiotics help create a healthier balance of gut bacteria by introducing live microorganisms that support a diverse gut microbiome. This can help those with PCOS, with studies showing that your gut microbiome plays a role in metabolism, although the effects are modest.

Probiotics also help improve hormonal balance and reduce inflammation, a key contributor to insulin resistance. Research has shown that taking probiotic supplements can help women with PCOS and may help with other symptoms by stabilizing the menstrual cycle and balancing hormone levels.

• When to consider probiotics: If you have chronic inflammation and/or insulin resistance.

• Best form: Capsules, powders are also convenient for mixing with smoothies or drinks.

• How long until results: Improvement in digestion within 2-4 weeks, metabolic benefits may take up to 12+ weeks.

• Warnings: Safe for most cases, speak with your doctor before taking during pregnancy.

Zinc

Zinc is an essential mineral for all humans and plays a role in many bodily functions, including cell growth, hormone release, and reproductive functions. In fact, it is essential for the proper functioning of the reproductive system in both males and females, and zinc deficiency can have serious health implications. 

Less is known about its impact on the female reproductive system, but studies have suggested zinc deficiency could play a role in several conditions that affect menstruation.

Women with PCOS have shown positive results from zinc supplementation, especially in terms of insulin resistance, but it’s also been shown to help other PCOS symptoms like acne, hair growth, hair loss, as well as improve hormonal imbalances and ovulation.

• When to consider zinc: If you have insulin resistance, struggle with acne or hirsutism, or if your cycles are irregular.

• Best form: Capsules

• How long until results: 8-12 weeks

• Warnings: Safe in most scenarios, but ask your doctor about dosage while pregnant. Long-term, high-dose supplementation should be avoided to prevent copper deficiency. 

• Symptoms of iron deficiency: Irregular or absent periods, hair loss, acne, and inflammation. 

Vitamin D

Vitamin D isn’t found in the foods we eat, so most people need to supplement it in some other way. Whether that’s through getting adequate sunshine or vitamins, getting enough vitamin D may lower inflammation, improve insulin resistance, and regulate your menstrual cycle.

Studies show that up to 85% of women with PCOS experience vitamin D deficiency, so adding this to your treatment plan may be particularly helpful. Vitamin D is critical to your endocrine system and also helps regulate the absorption of calcium. Supplementing with vitamin D can help with menstrual regularity and ovulation for women with PCOS, in addition to its many other benefits.

• When to consider vitamin D: If you experience irregular menstrual cycles, if you have insulin resistance, or if you live in an area with limited sun exposure. 

• Best form: Capsule

• How long until results: 8-12 weeks

• Warnings: Safe in most scenarios, but ask your doctor about dosage while pregnant. Long-term, high-dose supplementation should be avoided to prevent vitamin D toxicity. 

• Symptoms of deficiency: Fatigue, low mood, irregular periods, lack of ovulation.

Inositol

Up to 70% of women with PCOS have some level of insulin resistance. Insulin is the hormone that helps regulate blood sugar levels, and your body depends on those receptors working properly for a balanced metabolism. 

While most know about insulin’s role in blood sugar regulation, it also plays a role in signaling the ovaries to produce certain hormones. When the signaling system isn’t working properly, the body reacts by producing even more insulin, which causes a host of knock-on effects that can impair follicle development and disrupt ovulation. 

Inositol, as a supplement, is well known for its ability to improve insulin resistance and has been well studied. Its host of other benefits, like promoting egg quality and improving ovarian function, make it one of the best supplements for women with PCOS — especially when formulated in a 40:1 ratio of myo-inositol and D-chiro-inositol.

• When to consider inositol: If you have insulin resistance, irregular periods, irregular ovulation, and if you’re actively TTC with PCOS. 

• Best form: Capsules or powder

• How long until results: Insulin sensitivity improvements may appear as early as 8-12 weeks, improvements in cycle regularity may take up to 3-6 months.

• Warnings: Safe in most scenarios, but ask your doctor about dosage while pregnant.

Resveratrol

You’ve likely heard much of the hype around this supplement from headlines claiming the benefits of red wine for cardiovascular health. A compound found in various plants, resveratrol acts like an antioxidant as a defense against free radicals and oxidative damage in the body. Oxidative stress is linked to many disorders and certainly plays a role in PCOS, though the exact relationship is still unclear.

In women with PCOS, supplementing with resveratrol has shown benefits for hormone balance and fertility, as well as improving insulin resistance. Although it’s well-tolerated as a supplement, not much is known about the risks to pregnant women or babies in utero, and it could interact with other supplements or medications.

• When to consider resveratrol: If you have high androgen symptoms (such as acne, excess facial/body hair, or hair loss from the scalp) and/or insulin resistance. 

• Best form: Capsules

• How long until results: 3-6 months

• Warnings: May not be safe to take while pregnant or breastfeeding, may not be suitable to take with blood-thinning medications. 

Carnitine (ALC)

Another antioxidant, carnitine, or Acetyl L-Carnitine (ALC), helps the body turn fat into energy. Low levels may be linked to several common traits of PCOS, like insulin resistance and higher levels of androgens. Carnitine has proven to be effective at managing issues with inflammation and glucose metabolism.

Although more research is needed in the area, researchers are impressed with carnitine’s impact on PCOS markers, and it is a popular supplement used for weight loss. 

• When to consider carnitine: If you have insulin resistance, androgen-related symptoms, and/or you’re struggling to maintain a healthy weight. 

• Best form: Capsules or powders

• How long until results: 8-12 weeks

• Warnings: May not be safe to take while pregnant or breastfeeding, may not be suitable to take with blood-thinning medications.

• Symptoms of deficiency: Low energy, fatigue, difficulty losing weight

NAC (N-Acetyl-Cysteine)

Like other antioxidants, NAC works to reduce inflammation and oxidative stress in the body. 

Because women with PCOS tend to have higher levels of both, this is a great supplement to consider for treatment. NAC has also been shown to lower testosterone levels, improve insulin resistance, and boost fertility. It works by increasing the production of glutathione, an important antioxidant that helps reduce inflammation and protect cells from damage.

NAC also helps regulate your menstrual cycle by promoting hormone balance and liver detoxification. 

• When to consider NAC: If you have irregular cycles, insulin resistance, androgen-related symptoms, and/or you’re actively TTC with PCOS.

• Best form: Capsules

• How long until results: 8-12 weeks

• Warnings: May not be safe to take while pregnant or breastfeeding.

Berberine

This herbal extract, known for treating inflammation, diabetes, high cholesterol, and infertility, can be particularly helpful for women with PCOS. Aside from health benefits like decreasing cholesterol and improving insulin resistance, it can also increase ovulation rates and improve fertility treatment outcomes.

Commonly used in the treatment of metabolic diseases, some studies have even shown it to be as effective as metformin, a drug used to treat high blood sugar that is also prescribed to many women with PCOS for similar reasons. Berberine may help to balance your body’s endocrine responses, and while most people can tolerate it, you should always consult with your healthcare provider before taking berberine. It can interact with other medications and is not intended for long-term use.

• When to consider berberine: If you have insulin resistance, prediabetes, or type 2 diabetes.

• Best form: Capsules

• How long until results: 8-12 weeks

• Warnings: Not recommended during pregnancy or breastfeeding. Should not be combined with certain medications (such as blood sugar medication and blood thinners) without medical supervision. 

Magnesium

Some people call magnesium the miracle mineral due to its involvement in over 300 chemical reactions in the body and its role in the proper growth and maintenance of bones. It also affects heart health and muscle function, along with a host of other processes in the body. 

Getting enough of this mineral is not only critical for your overall health, but it’s especially important for women with PCOS, as they are more likely to be magnesium-deficient than the general population. Not only can it help with insulin resistance caused by PCOS, but it can also reduce inflammation and minimize PMS symptoms.

• When to consider magnesium: If you have insulin resistance or struggle with stress, anxiety, and/or fatigue.

• Best form: Capsules and powders

• How long until results: 4-8 weeks

• Warnings: Not recommended for PCOS patients with kidney disease. Always check with a doctor if taking while pregnant or breastfeeding. 

• Symptoms of deficiency: Fatigue, anxiety, irritability, poor sleep, and insulin resistance.

Vitamin B12

Vitamin B12 helps lower inflammation in the body by regulating the amino acid homocysteine. Homocysteine levels are often elevated in PCOS patients, and higher levels are associated with reduced fertility, low birth weight, poor egg quality, miscarriage, and hypertension. Supplementing with Vitamin B12 targets these levels to correct hormonal imbalances and improve fertility. 

Some medications prescribed for PCOS, like metformin, can even drain your body of B vitamins, making Vitamin B12 an essential supplement with a wide range of benefits for anyone with PCOS.

• When to consider vitamin B12: If you’re taking metformin for PCOS management, if you frequently feel fatigued, or if you’re actively TTC with PCOS.

• Best form: Capsules

• How long until results: Energy improvements may be felt within a few weeks, improvements in fertility and inflammation may take up to 2-3 months.

• Warnings: Generally safe for everyone and safe to take while pregnant. May interact with certain medications, such as PPIs (proton pump inhibitors). 

• Symptoms of deficiency: Fatigue, low energy, brain fog, poor concentration, irregular periods, inflammation. 

Vitamin B9 (Folate)

Folate or Vitamin B9 also helps regulate the amino acid homocysteine and lower inflammation. It is essential for egg quality and growth, implantation, fetal growth, and organ development. It is especially useful if you’re trying to get pregnant and helps with mood and fatigue in addition to reducing high homocysteine levels. 

Addressing underlying inflammation with B vitamins can reduce your risk for heart disease and even help with reproductive issues.

• When to consider vitamin B9 (folate): If you are actively TTC with PCOS and/or if you struggle with inflammation, irregular cycles, infertility, low mood, or low energy. 

• Best form: Capsules

• How long until results: Mood-related improvements can occur within 4-8 weeks, inflammation improvements may take up to 3 months.

• Warnings: Safe for most women and should be taken during pregnancy to prevent birth defects.

• Symptoms of deficiency: Fatigue, weakness, irregular periods, difficulty getting pregnant, and inflammation

How to Choose PCOS Supplements

Choosing supplements of any kind can be challenging, given the sheer volume of supplements available and the barrage of information about them. 

Monitoring your hormone levels can help you see the whole picture and make informed decisions about what you may or may not need. It can be helpful to find your specific levels with a hormone tracking device like the Mira Fertility Tracker. Mira tracks key fertility hormone concentrations with 99% accuracy and can help you get a complete, personalized hormonal picture with your unique patterns.

When it comes to choosing the best supplements for PCOS, always choose ones of high quality that have been tested by a third party to ensure the quality of the product. Third-party testing is not required by law, but it can be an important indicator that the manufacturer is committed to producing high-quality products. Mira’s own PCOS supplements (always third-party tested) are formulated with the ideal 40:1 ratio of myo-inositol and D-chiro-inositol, which supports ovarian health, promotes hormonal balance, and assists metabolic function. 

If you’re struggling to choose the best supplements for your case, consider consulting a professional who can help. Mira’s Hormone Health practitioners can help you analyze your hormone results and recommend a list of supplements and dosages. Our experts offer a practical and integrative approach to all things fertility – from a TTC plan with action steps to lifestyle changes – including choosing the right supplements to help manage PCOS.

Lifestyle Modifications to Support PCOS Treatment

The way we eat, move, sleep, and handle stress has a profound impact on hormones, metabolism, and overall well-being. While there’s no single “perfect” lifestyle for PCOS, certain fundamental lifestyle factors have consistently been shown to make a big difference in reducing PCOS symptoms. 

By focusing on five key areas (diet, exercise, stress management, sleep, and gut health), you create a strong foundation for managing PCOS naturally. And when paired with targeted supplements, these lifestyle strategies can work even better, helping you regulate your cycle, improve insulin sensitivity, and improve overall fertility.

Diet

A balanced, nutrient-rich diet is one of the most effective treatment strategies for managing PCOS symptoms. Choosing foods that support stable blood sugar and hormone balance can make a big difference in how you feel every day and how your body works. Try to focus on whole grains, lean proteins, healthy fats, and fiber-rich foods, as these help regulate insulin levels and reduce cravings. 

If inflammation is a big challenge for you, following an anti-inflammatory diet rich in fatty fish, nuts, seeds, and leafy greens can help improve your symptoms, especially when combined with fish oil supplements. 

Exercise

Regular physical activity can help regulate your blood sugar, reduce insulin resistance, and balance your hormone levels. If you are struggling to stay consistent with workouts, consider an energy-boosting supplement, like carnitine or vitamin B9 (folate), which can boost your energy levels and metabolism.

Stress Management

Chronic stress can increase cortisol levels, which can increase insulin levels and throw off your overall hormone balance. Over time, this cycle can worsen many PCOS symptoms. 

Incorporating simple daily practices like yoga, meditation, journaling, or even regular walks outside can help calm your nervous system and restore hormone balance, which in turn can improve PCOS symptoms. Supplements like inositol can also be super helpful here, as they can help regulate your mood and reduce anxiety. 

Sleep

Poor sleep quality and irregular sleep patterns can worsen insulin resistance and lead to hormone imbalance. Aim for at least 7-9 hours of quality sleep each night, making sure to maintain a consistent bedtime routine. 

If you find yourself struggling to unwind before bed, consider taking a magnesium supplement. Magnesium supports relaxation, promotes deeper sleep, and over time, makes it easier to maintain a healthy circadian rhythm. 

Gut Health

Your gut influences everything from inflammation, metabolism, and hormone regulation. By supporting your gut health with fiber-rich foods (such as vegetables, fruits, and whole grains) and probiotics (from supplements or fermented foods), you can reduce inflammation, improve insulin sensitivity, and support overall hormone balance. 

Frequently Asked Questions

Can supplements cure PCOS?

PCOS is treatable, and supplements can play an important role in your treatment plan by filling in nutritional or mineral differences. But supplements won’t work alone; for them to have the biggest impact, it’s important that you also focus on real dietary and lifestyle changes.

Are there any side effects of PCOS supplements?

Depending on the supplements you take, you may or may not experience side effects. They are different for each supplement and the person taking them. However, research shows that many nutritional supplements are well tolerated by those with PCOS and produce few (if any) side effects.

How long does it take for supplements to show results in PCOS?

There is no clear-cut answer to this question, since it will depend on individual circumstances. It may take several months to notice improvements, and it will depend on what else you are doing to manage your condition.

Can PCOS supplements interact with other medications?

Always check with your doctor to see if the supplements you are taking will interact with any other medications.

Are PCOS supplements suitable for pregnant women?

It is important to speak with your doctor about any supplements you are taking while pregnant. This way, you can ensure they won’t interfere with other medications and are safe for use during pregnancy.