Polycystic ovary syndrome (PCOS) is the most common hormone-related disorder in women of reproductive age. According to the Journal of Preventive Medicine and Hygiene, about 12–18 per cent of women are affected, though the exact percentage can vary based on how it's diagnosed and the population being studied.

Did you know that no matter your weight—whether you're considered a healthy weight, overweight, or obese—if you have PCOS, there's a strong chance you also have insulin resistance? A 2018 research shows that 70-95 per cent of obese women with PCOS have insulin resistance, while even 30-75 per cent of women with PCOS who are lean also experience it. So why is this such a major concern, and how does it affect  PCOS?
Insulin resistance is a key factor because it can lead to Type 2 diabetes, which brings with it a range of serious health issues affecting your circulatory, nervous, and immune systems. What's more, recent studies suggest that insulin resistance may not just be a symptom of PCOS—it could actually be a driving force behind the hormonal imbalances that characterise the condition.

 

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Here are supplements that can fix the issue and can help with PCOS:

Essential Supplements For PCOS 

Omega-3 Fatty Acids

Omega-3 fatty acids, especially from fish oil, are well-known for their anti-inflammatory powers, making them an excellent supplement for supporting overall health and managing conditions like PCOS. Fish-based omega-3s are more easily absorbed by the body compared to plant-based sources, meaning they pack a bigger punch in terms of benefits. For women with PCOS, this translates into reduced inflammation and better regulation of hormones. 

In fact, a 2024 clinical trial has shown that omega-3s can help manage autoimmune responses, decrease disease activity, and reduce the need for anti-inflammatory drugs. Incorporating these fats into your diet or supplement routine can not only boost heart health but also support more balanced hormonal levels, which is crucial for managing PCOS symptoms.

When it comes to PCOS specifically, omega-3s offer relief in areas that many women struggle with—insulin resistance and cholesterol imbalances. Research has found that these fatty acids can help lower insulin resistance, which is a common issue in women with PCOS, and improve cholesterol levels, reducing the risk of heart disease. If you’re struggling with these metabolic concerns, omega-3s can be a valuable ally. While you can get omega-3s from food sources like fatty fish (think salmon, mackerel, and sardines) or plant-based options like flaxseeds and walnuts, a supplement can ensure you’re getting enough of these beneficial fats if your diet isn’t quite there. 

 

Related story: 5 Common Myths About PCOS—Debunked

 

Inositol

Inositol, particularly myo-inositol, has become a go-to natural supplement for many women managing PCOS, thanks to its ability to improve insulin sensitivity and support hormone balance. For those dealing with high insulin levels, which are often a struggle in PCOS, inositol helps the body process glucose more efficiently, as per Root Functional Medicine. But that’s not all—myo-inositol also helps lower testosterone levels, which can reduce symptoms like acne and unwanted hair growth. Although the benefits take time, typically around 6 months or more to see noticeable changes in things like acne or hair growth, it’s a well-tolerated supplement with long-term benefits. Many women have found it to be a helpful addition to their daily routine, as it addresses both metabolic issues and hormonal imbalances.

What makes inositol especially powerful for PCOS is its dual action. Not only does it improve insulin resistance, but it also works to restore more regular menstrual cycles, something that’s often disrupted in women with PCOS. And if you're dealing with the frustrating side effects of elevated testosterone levels—like skin issues or excessive hair growth—inositol may help bring those under control. While results are gradual, the combination of its effects on blood sugar and hormones makes it a solid, holistic approach to managing PCOS. Plus, inositol is naturally found in foods like beans, nuts, and fruits, so you can also support your body’s needs through diet, though supplements can help bridge the gap if necessary.

 

Related story: How To Manage PCOS With Diet And Exercise

 

Berberine

Berberine is one of those hidden gems in natural health that’s been gaining attention, especially when it comes to managing insulin resistance, which is a major concern in PCOS. Derived from plants like Goldenseal, berberine helps the body improve insulin sensitivity, which can lead to better blood sugar control and lower insulin levels. 
A 2024 study published in the European Journal of Endocrinology examined the effects of berberine supplementation in 89 women with PCOS, comparing it to both metformin and a placebo. The results were striking—berberine proved to be just as effective as metformin in lowering insulin and glucose levels. In addition to improving insulin sensitivity, berberine also helped reduce LDL (bad cholesterol) and increase HDL (good cholesterol) levels, providing cardiovascular benefits alongside its metabolic improvements. These findings suggest that berberine could be a valuable alternative to metformin for managing insulin resistance and improving lipid profiles in women with PCOS.

What makes berberine even more exciting is its potential to support fertility. A 2018 research published by the American Diabetes Association has shown that women with PCOS who supplement with berberine may see improved ovulation rates—one study found a 25 per cent  increase after just four months of supplementation. In addition, women who take berberine before undergoing fertility treatments may experience higher pregnancy rates and fewer side effects compared to those on metformin or a placebo. Beyond that, berberine can also help with weight loss, which is often a struggle for women with PCOS. It reduces leptin levels, the hormone that stimulates hunger, making it easier to stick to a healthy eating plan. 

 

Related story: A 15-Minutes PCOS Workout You Can Do Anywhere

 

Chromium

Chromium is a trace mineral that plays an essential role in regulating blood sugar levels by enhancing the action of insulin, the hormone responsible for moving glucose into cells for energy. This makes chromium a particularly beneficial supplement for women with PCOS, as insulin resistance is a hallmark of the condition. Studies have shown that chromium supplementation can improve insulin sensitivity, which helps better manage blood sugar levels and reduce the risk of developing type 2 diabetes. For women with PCOS who struggle with managing their blood sugar or are concerned about their risk of diabetes, chromium may offer a natural way to support metabolic function and improve insulin response.
Beyond its blood sugar benefits, chromium may also help with weight management, which is another common challenge in PCOS. Although chromium can be found in foods like whole grains, broccoli, and lean meats, supplementation may be necessary to achieve therapeutic levels, especially for women with PCOS. 

 

Related story: How I Coped With Heavy Menstrual Bleeding And PCOS

 

Acetylcysteine (NAC)

Acetylcysteine (NAC) is a powerful antioxidant that has gained attention for its ability to support women with PCOS, particularly in relation to insulin resistance, ovarian health, and even fertility. NAC works by increasing levels of glutathione, a potent antioxidant that helps reduce oxidative stress, a common issue in women with PCOS. Oxidative stress can damage cells, increase inflammation, and worsen insulin resistance. By combating this, NAC helps improve insulin sensitivity, which is crucial for managing both the metabolic and hormonal aspects of PCOS. Additionally, NAC has been shown to promote healthy ovary function, which is often disrupted in PCOS, and may help regulate menstrual cycles for women experiencing irregular periods.

NAC’s benefits extend beyond metabolic and ovarian health—it may also support fertility. Research has shown that women with PCOS who take NAC experience improved ovulation and increased chances of pregnancy, particularly in combination with other fertility treatments. One study even found that NAC supplementation helped reduce elevated levels of androgens (male hormones like testosterone), which are commonly seen in PCOS and are responsible for symptoms such as acne and excess hair growth. As an antioxidant, NAC may also have a role in protecting eggs from oxidative damage.

 

Vitamin D

A significant percentage of women with PCOS—between 67 per cent and 85 per cent—are found to have inadequate levels of vitamin D, making supplementation highly recommended for many. Research has shown that vitamin D can help restore normal serum levels of 25(OH)D, a key marker for vitamin D status. For women with PCOS, getting enough vitamin D is particularly important because it helps improve insulin sensitivity, which is crucial for managing metabolic symptoms like insulin resistance and blood sugar imbalances. Inadequate vitamin D levels can worsen these issues, so ensuring you’re getting enough of this vitamin may help to stabilise both blood sugar levels and hormonal balance.

What makes vitamin D particularly valuable for women with PCOS is its impact on reproductive health. Studies have shown that supplementing with vitamin D can improve menstrual regularity, which is often irregular in women with PCOS. After just three months of supplementation, many women report a noticeable improvement in their cycles. Furthermore, vitamin D has been linked to improved fertility and higher pregnancy rates during assisted reproduction treatments like IVF. This makes vitamin D a key supplement for women looking to improve their chances of conception.

 

Magnesium

Magnesium is a mineral that often flies under the radar, but it’s absolutely essential when it comes to managing PCOS, especially for those dealing with insulin resistance. According to 2004 research by Department of Pediatrics, magnesium acts as a cofactor for many enzymes involved in glucose metabolism, meaning it helps the body process and regulate sugar. When magnesium levels are low, insulin resistance can worsen, and it can even contribute to other metabolic issues, including heart disease.

For those struggling with insulin resistance, increasing magnesium intake could offer a much-needed boost. Magnesium is found in a variety of foods, especially those like spinach, almonds, cashews, pumpkin seeds, and whole grains—foods that are delicious and nutritious while packing that magnesium punch. If you’re looking to supplement, it’s important to choose the right form of magnesium to ensure optimal absorption. Magnesium citrate and magnesium glycinate are two of the most bioavailable forms, meaning your body can make the most of them. On the flip side, magnesium oxide should be avoided, as it’s not well absorbed and could cause digestive issues. If you're getting enough magnesium through your diet, there's no need to add a supplement to your diet.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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