5 Evidence Based Supplements for PCOS

Polycystic Ovary Syndrome (PCOS) affects approximately 1 in 5 women of reproductive age and is a leading cause of anovulatory infertility. It’s characterised by elevated androgens, irregular or absent ovulation, and often insulin resistance - though its presentation can vary depending on the root cause. While lifestyle and nutrition changes form the foundation of PCOS management, targeted supplementation can play a valuable role in supporting hormonal balance, cycle regulation, and fertility.

Here are five evidence-based supplements that may support women with PCOS:

1. Myo-Inositol

Myo-Inositol is one of the most studied and well supported supplements for PCOS. It acts as an insulin sensitising agent and plays a key role in improving ovarian function. Research has shown that supplementing with 2–4g daily can:

• Restore ovulation in up to 72% of women with PCOS [1]
• Improve insulin sensitivity [2]
• Lower testosterone levels [3]
• Enhance egg quality and fertility outcomes [4]

Dosage Tip: 2g twice daily, away from food, is often recommended for best results.

2. Magnesium Glycinate

Magnesium is involved in over 300 enzymatic processes, and many women with PCOS may have lower levels due to insulin resistance, stress, or poor dietary intake. Magnesium glycinate, in particular, is highly bioavailable and well tolerated.

Benefits for PCOS may include:

• Improved insulin sensitivity [5]
• Reduced inflammation [6]
• Better sleep and reduced anxiety [7]
• Relief from headaches, muscle cramps, and PMS symptoms

Recommended Intake: 300-400 mg per day.

3. N-Acetyl Cysteine (NAC)

NAC is a powerful antioxidant and glutathione precursor that has shown benefits for fertility and metabolic health in PCOS.

Clinical studies have found that 1,800 mg daily (divided into 600 mg three times per day) may:

• Increase ovulation and pregnancy rates [8]
• Improve insulin resistance and lipid profiles [9]
• Support egg quality and reduce oxidative stress

4. Zinc

Zinc plays a crucial role in hormone production and regulation. Research has shown that women with PCOS often have lower zinc levels and may benefit from supplementation.

Benefits include:

• Reduction in hirsutism and acne [10]
• Improved ovulation and cycle regularity [11]
• Enhanced insulin sensitivity [12]

It’s important to test your blood levels for deficiency before starting supplementation. For long-term use, it may also be beneficial to take a small amount of copper alongside it to maintain mineral balance.

Recommended Dose: 30-60 mg per day (ensure proper testing before high doses).

5. Fish Oil (Omega-3 Fatty Acids)

Omega 3s are anti-inflammatory and hormone modulating fats that may benefit multiple PCOS symptoms.

Studies have shown:

• Reduction in testosterone and LH levels after 6 months [13]
• Improved menstrual regularity [14]
• Support for cardiovascular and metabolic health

Recommended Dose: 1 tsp of high-quality fish oil or 1,000-2,000 mg of EPA/DHA daily.

Final Note

While these supplements are backed by promising research, they are most effective when used as part of a comprehensive plan that includes nutrition, lifestyle, and appropriate testing. Always consult your health professional before beginning new supplements - especially if you are taking medications or trying to conceive.

References:

1. Unfer, V. et al. (2017). Myoinositol: A new perspective in the treatment of metabolic syndrome. Gynecological Endocrinology.
2. Pizzo, A. et al. (2014). Comparative evaluation of myoinositol and D-chiro-inositol in PCOS women: a randomized controlled trial. Gynecological Endocrinology.
3. Gerli, S. et al. (2007). Randomized, double blind placebo-controlled trial: effects of myoinositol on ovarian function and metabolic factors in women with PCOS. European Review for Medical and Pharmacological Sciences.
4. Raffone, E. et al. (2010). Insulin sensitiser agents alone and in combination with metformin for the treatment of PCOS. Human Reproduction.
5. Guerrero-Romero, F. & Rodríguez-Morán, M. (2004). Hypomagnesemia and insulin resistance: pathophysiologic mechanisms. Archives of Medical Research.
6. Barbagallo, M. et al. (2003). Magnesium and inflammation: recent insights. Magnesium Research.
7. Boyle, N.B. et al. (2017). The effects of magnesium supplementation on stress and anxiety: a systematic review. Nutrients.
8. Salehpour, S. et al. (2012). N-acetylcysteine, a novel remedy for PCOS: a double-blind, randomized clinical trial. International Journal of Fertility and Sterility.
9. Masha, A. et al. (2009). N-acetylcysteine for hyperinsulinemia in PCOS. Gynecological Endocrinology.
10. Jamilian, M. et al. (2015). Zinc supplementation improves endocrine outcomes in women with PCOS: a randomized, double-blind trial. Biological Trace Element Research.
11. Oner, G. & Muderris, I.I. (2011). Zinc administration in PCOS: effects on androgen levels and hirsutism. European Journal of Obstetrics & Gynecology.
12. Khani, B. et al. (2016). The effects of zinc supplementation on insulin resistance in PCOS patients. Journal of Human Nutrition and Dietetics.
13. Cussons, A.J. et al. (2009). Omega-3 supplementation reduces testosterone in women with PCOS. Steroids.
14. Khani, B. et al. (2017). Fish oil improves menstrual cyclicity in PCOS. International Journal of Reproductive BioMedicine.

This article is for educational purposes only and is not intended as medical advice. Please consult a qualified health professional before starting any supplement regimen.