My Favourite Supplements for PCOS: What Does the Research Suggest?

Polycystic Ovary Syndrome is one of the most common hormonal conditions affecting women, yet no two experiences are alike. Alongside lifestyle changes, medical support and alternative therapies like acupuncture, some supplements may offer additional benefits in managing symptoms such as irregular cycles, insulin resistance, and inflammation.

While supplements aren’t a “one-size-fits-all” solution, research suggests that the following may be helpful for many women with PCOS.

Inositol (Myo-Inositol & D-Chiro Inositol)

Inositol is a sugar found in the body and in some foods which plays a key role in supporting insulin sensitivity and ovulation regulation. Clinical studies suggest that a balance of Myo-inositol and D-chiro inositol may help improve menstrual regularity and egg quality, particularly for women undergoing IVF or IUI.

Vitamin D

Vitamin D deficiency is common in women with PCOS and has been linked to insulin resistance, low mood, and irregular cycles. Supplementing with Vitamin D3 may support hormonal balance, bone health, and overall well-being. Vitamin D3 also plays a key role in healthy thyroid function.

Magnesium

Magnesium supports more than 300 biochemical processes in the body. For women with PCOS, it may help with blood sugar control, sleep, stress regulation, and muscle relaxation. Many women find it particularly useful for PMS-related symptoms like menstrual cramping, headaches and irritability.

Omega-3 Fatty Acids

Found in fish oil and algae supplements, omega-3s are known for their anti-inflammatory properties. For PCOS, they may support hormone regulation, mood stability, and metabolic health, while also reducing inflammation that can worsen symptoms.

N-Acetyl Cysteine (NAC)

NAC is a powerful antioxidant that may help improve insulin sensitivity, egg quality, and ovulation frequency. Research also suggests NAC may support liver health, which is important for hormone metabolism.

Zinc

Zinc plays a vital role in hair, skin, and hormonal health. For women with PCOS, zinc supplementation may help reduce acne, hair thinning, and excess hair growth (hirsutism).

A Gentle Word of Caution

Supplements can be powerful tools, but they aren’t without risks. Dosage, quality, and individual health needs vary greatly. What works well for one person may not be appropriate for another. That’s why it’s always best to seek personalised guidance before starting new supplements, especially if you’re trying to conceive or are pregnant.

Supporting PCOS Holistically

In addition to supplements, many women find value in a holistic approach that includes acupuncture, Chinese herbal medicine, diet, stress reduction, and lifestyle changes. Together, these can support hormonal health, reduce symptoms, and improve overall well-being.

Next Steps

As an AHPRA-registered acupuncturist on the Gold Coast, I support women with PCOS through personalised treatments, cycle regulation, and preconception care. If you’d like to explore how acupuncture and Chinese medicine may complement your PCOS journey, I welcome you to book your first session.