In this post, I plan to share some of the best supplements for PCOS that can reduce insulin resistance, boost fertility, improve your mood and more!
If you suffer from Polycystic Ovarian Syndrome, or PCOS, you should know that there are a number of vitamins and herbs that can help reduce the symptoms of PCOS.
To be clear, I always recommend maintaining a healthy weight and following a diet that promotes steady blood sugar levels as the first steps in managing PCOS, but natural supplementation is a great way to further reduce (and even reverse!) your PCOS symptoms when used safely and as part of a healthy lifestyle.
*Disclaimer: Always talk to your doctor before taking any supplements, vitamins or herbs, especially if you are pregnant or breastfeeding. This post contains affiliate links*
What Is PCOS?
Polycystic Ovarian Syndrome is a hormonal imbalance in women who experience high androgen levels (increased testosterone and/or DHEA). Women with PCOS also suffer from ovulatory dysfunction or lack of ovulation due to irregular or non-existent periods. Besides causing issues with fertility and menstruation, PCOS sufferers can also experience:
-excess hair growth (both facial and on the body)
-skin tags
-weight gain and obesity
-difficulty losing weight
-insulin resistance (inability to efficiently metabolize sugars in the blood)
-elevated insulin levels
-high blood sugar levels
-high cortisol levels caused by high stress
-depression or poor mood
-acne
Women with PCOS are also at higher risk of developing diabetes and cardiovascular disease.
My PCOS Symptoms + Diagnosis
Do you suffer from irregular/missed periods, excess hair growth, acne or weight gain? You could have Polycystic Ovarian Syndrome, otherwise known as PCOS.
Can PCOS Be Cured?
Unfortunately, there is no cure for PCOS. However, through proper diet, weight management and exercise, many of the symptoms and health risks of PCOS can be significantly diminished or reversed.
I myself was diagnosed with pre-diabetes due to insulin resistance from PCOS in my mid-twenties, which scared the living daylights out of me. I instantly began to cut out excess sugars, processed carbohydrates (e.g white bread) and starches like pasta, rice and potatoes.
By reducing my sugar intake and stabilizing my insulin levels, I quickly lost several pounds and my blood sugar levels went back into the normal range once I re-took my blood glucose test. By losing even more weight several years later, I was able to regulate my periods naturally and have two successful pregnancies.
If you believe you might be suffering from PCOS, the best thing to do is to get tested. Female hormone testing will help you understand if there are any hormonal imbalances present that may be causing your symptoms.
I am living proof that you can reduce and even reverse the impacts of PCOS, so do not lose hope! You can read more about how I lost weight with PCOS and why managing your blood sugar levels are so important in the link below:
How To Lose Weight With PCOS In 6 Steps
Losing weight with PCOS is not impossible! Find out how I did it in 6 steps.
A Healthy Diet Can Help PCOS
Many women with PCOS suffer from insulin resistance, which means that PCOS sufferers do not process sugars in the blood as efficiently as others. Insulin resistance leads to higher levels of insulin circulating in the body, because the body’s natural response to not being able to process sugars in the blood is to pump out more insulin.
These elevated insulin levels then throw our reproductive hormones out of whack – hence, the irregular periods – and makes it quite easy for women with PCOS to gain weight too.
If you suffer from insulin resistance from pre-diabetes or PCOS, you need to read up on these 10 ways to reverse insulin resistance without medication.
10 Ways To Reverse Insulin Resistance Naturally
This is why understanding how insulin resistance affects PCOS is so important in managing PCOS symptoms and health risks. Again, while there are a number of supplements that can help manage PCOS, which I will discuss below, I highly recommend focusing on a healthy diet that encourages stable blood sugar levels as the first step to treat PCOS.
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10 Natural Supplements To Improve PCOS
Inositol
Inositol is a B vitamin that is considered one of the best supplements for PCOS for many reasons. The two main types of inositol effective for PCOS are called myo-inositol and D-chiro-inositol, which have found be quite effective in combination with one another. A study of this vitamin suggests that supplementation with inositol can reduce insulin resistance, improve ovarian function and fertility and reduce androgen levels.
Inositol has also been found to help reduce blood triglyceride levels, high blood pressure, excess belly fat and high insulin levels, making it a powerful supplement in the fight against PCOS.
Combining myo-inositol and d-chiro inositol in the 40:1 ratio has been found to greatly improve insulin resistance and fertility and can be found in the supplements included below.
BUY IT: MYO-INOSITOL + D-CHIRO INOSITOL 40:1 SUPPLEMENT
BUY IT: OVASITOL PCOS SUPPLEMENT
Zinc
Many women with PCOS, especially with insulin resistance caused by PCOS, have been found to be zinc deficient. Inadequate zinc levels can increase your risk of having high blood sugar and diabetes, so having enough zinc in your system is key for PCOS.
Supplementing with zinc if you have PCOS can help to reduce hair loss/thinning, excess hair growth, inflammation, acne and improve blood sugar levels.
Women who are not pregnant or breastfeeding need about 8 milligrams (mg) of zinc a day, which you can find in a good women’s daily vitamin (check the nutritional value listing on the package) or in a dedicated zinc supplement.
Warning – too much zinc can cause illness. Do not exceed the recommended daily dose unless otherwise directed by a physician.
BUY IT: ZINC
Maca Root
Maca root is a traditional herb that has been used for many years to boost fertility and sex drive. It’s also a well known adaptogen that’s believed to be able to naturally balance hormones. P
art of the cruciferous family (think broccoli and cabbage), Maca root has been found to increase fertility in both men and women, boost the immune system, re-balance your hormones and improve energy, stamina and mental focus.
Specifically, studies have shown red Maca powder to be the best for fertility and hormonal balance and raw Maca powder is recommended over the gelatinized variety to ensure optimal nutrient levels when you take it.
I personally used Maca root for short periods right before I got pregnant with both of my girls, so I do believe that it helped me out in the fertility department, but who knows!
BUY IT: RAW RED MACA ROOT POWDER
Evening Primrose Oil
Evening primrose oil is well known for its ability to reduce PMS symptoms like breast tenderness, bloating, water retention, depression, cramps and headaches.
Its seeds are rich in an omega-6 fatty acid called GLA (gamma-linolenic acid), which is believed to help support a healthy hormone balance and reduce acne, making it a great addition to your PCOS supplement lineup.
BUY IT: EVENING PRIMROSE OIL
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Magnesium
I’ve covered the benefits of magnesium for stress control and better sleep on the blog in my review of the Natural Calm magnesium citrate supplement.
Many women are deficient in magnesium (especially if you follow a ketogenic diet), which is a shame because magnesium promotes:
-hormonal balance
-insulin sensitivity
-lower cortisol levels (cortisol is a hormone that responds to high stress and is usually high in women with PCOS)
-anti-inflammation.
Magnesium can also promote more restful sleep, reduce muscle cramping and improve constipation – definitely a supplement that ticks all the boxes!
BUY IT: NATURAL CALM MAGNESIUM SUPPLEMENT
Fish Oil (Omega-3)
Omega-3 fatty acids are beneficial to everyone because of their ability to reduce inflammation and improve metabolic disorders and cardiovascular disorders.
But for women with PCOS, Omega-3’s also play an important role in insulin sensitivity and ovulation, making it a great dietary supplement to add to your PCOS arsenal.
These fatty acids can reduce testosterone levels, decrease waist size and increase menstruation. 1200mg per day is recommended for full benefits.
BUY IT: OMEGA 3 FISH OIL
Vitamin D
Women with PCOS are often found to be vitamin D deficient, so it’s important to ensure you have optimal vitamin D levels for overall good health and regular ovulation.
Low levels of vitamin D have been found to contribute to diabetes and metabolic syndrome – two risk factors also associated with PCOS. However, regular vitamin D intake has been shown to contribute to better insulin usage, lower bad cholesterol and lower testosterone levels in women with PCOS, as well as improved mood.
A daily dose of 2000IU of vitamin D is a good place to start.
A blood test can further determine what your levels are so the dosage can be adjusted by your doctor.
BUY IT: VITAMIN D3
Berberine
Berberine is a natural plant alkaloid found in goldenseal, barberry, goldthread, and Oregon grape. This extract has been used in ancient Chinese and Ayurvedic medicine for hundreds of years and has been found to improve pregnancy outcomes for anyone trying IVF.
Berberine also lowers triglycerides, increases your good cholesterol, lowers blood pressure and can improve insulin sensitivity. Its natural ability to regulate blood sugar also means it can maintain blood sugar levels before and after meals.
A 1500mg daily dose is the researched dosage shown to support a healthy blood glucose response with each meal, among other benefits. I take Berberine daily and found that it helped control my weight and supported some weight loss after I started using it regularly.
BUY IT: BERBERINE
Holy Basil
Holy Basil is an adaptogen known for regulating blood sugar and insulin and also helps to reduce the negative side effects of stress, which can result in high cortisol levels.
It’s also a great anti-inflammatory and pain reliever and even protects the liver from free radical damage, making it a great supplement for PCOS.
BUY IT: HOLY BASIL
Ashwagandha
Ashwagandha is another popular adaptogen known for lowering blood sugar levels from insulin resistance and high cortisol levels due to excess stress. It also reduces inflammation and boosts energy.
Just a word of warning – this stuff tastes terrible if it’s in natural powder form, so caplets are recommended!
BUY IT: ASHWAGANDHA
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And those are some of the best supplements for PCOS! Which ones have you tried?
*Disclaimer: Always talk to your doctor before taking any supplements, vitamins or herbs, especially if you are pregnant or breastfeeding. This post contains affiliate links*
