HERBS + SUPPLEMENTS FOR PCOS
EVIDENCE-BASED OPTIONS TO SUPPORT YOUR JOURNEY
If you’re managing PCOS, you’ve likely come across herbal and supplement options that claim to help with everything from hormone balance to energy levels and insulin sensitivity. But with so many options out there, knowing what’s truly effective—and safe—can feel overwhelming.
I’m here to break down some of the best-researched herbs and supplements for PCOS. We’ll look at how they work, what the science says, and how to consider which options might fit into your plan. Remember, it’s always best to check in with a healthcare provider before starting any new supplement, especially if you’re on medications or have other health conditions.
Myo-Inositol and D-Chiro Inositol
Inositols are natural compounds related to B vitamins and are among the most widely recommended supplements for PCOS. Studies show that myo-inositol and d-chiro inositol can help improve insulin sensitivity, restore ovarian function, and support ovulation in women with PCOS.
How They Works
These compounds support the body’s insulin signaling pathways, helping improve the body’s response to insulin. In turn, they may lower androgen levels and help regulate menstrual cycles.
Research Evidence
A 2017 meta-analysis found that myo-inositol was effective at reducing insulin resistance and improving menstrual regularity in women with PCOS. Using a blend of myo- and d-chiro inositol (usually at a 40:1 ratio) is common practice, as this combination mirrors the natural balance found in the body.
Berberine
Berberine is an alkaloid found in plants like Berberis vulgaris (barberry) and has been studied for its powerful effects on blood sugar and insulin sensitivity, similar to metformin.
How It Works
Berberine supports insulin sensitivity, reduces androgen levels, and can improve gut health by promoting healthy bacterial balance.
Research Evidence
Studies show that berberine can reduce insulin resistance, support weight loss, and may even improve lipid profiles in women with PCOS. One study found that berberine was as effective as metformin in improving insulin sensitivity and had added benefits for cardiovascular health.
Potential Side Effects
Berberine is generally safe for short-term use but may cause digestive discomfort for some. It’s best taken in cycles (e.g., a few months on, followed by a break) and monitored by a healthcare provider.
Vitex agnus-castus (Chasteberry)
Vitex is one of the most well-known herbs for hormonal balance, often used to support regular cycles, reduce PMS, and support ovulation. However, it may be more effective for women with PCOS who have lower levels of luteinizing hormone (LH) and may not be ideal for all PCOS types.
How It Works
Vitex influences the pituitary gland, helping to balance hormone production by increasing progesterone and supporting ovulation.
Research Evidence
Some studies suggest that Vitex can help regulate menstrual cycles and alleviate symptoms related to PMS. However, evidence for its effectiveness in PCOS specifically is mixed, so it’s often recommended with guidance based on your unique hormone levels and PCOS type.
Who Might Benefit Most
Vitex is most often used in women with irregular cycles or amenorrhea (absent periods) but may be less effective if high androgens or elevated LH are a primary concern.
Omega-3 Fatty Acids (Fish Oil)
Omega-3s, especially those from fish oil, offer powerful anti-inflammatory benefits, which can be particularly helpful in PCOS if inflammation is one of your primary drivers.
How They Work
Omega-3s help reduce inflammation, improve insulin sensitivity, and support cardiovascular health.
Research Evidence
A study published in the Journal of Clinical Endocrinology & Metabolism found that omega-3 supplementation reduced testosterone levels in women with PCOS, potentially helping with symptoms like acne and hirsutism. Other studies indicate that omega-3s may help regulate menstrual cycles and reduce triglycerides, which are often elevated in PCOS.
Tip for Use
If possible, aim for a supplement with high levels of EPA and DHA (the most active forms of omega-3s) and consider pairing it with an anti-inflammatory diet for optimal results.
N-Acetyl Cysteine (NAC)
NAC is an amino acid precursor to glutathione, one of the body’s most important antioxidants. It has been studied for its effects on insulin sensitivity, inflammation, and even fertility in women with PCOS.
How It Works
NAC helps improve insulin sensitivity and reduce oxidative stress, supporting overall metabolic health and potentially improving ovulation rates.
Research Evidence
Several studies have shown that NAC can improve insulin sensitivity and support ovulation, making it beneficial for women with insulin-resistant PCOS. In one study, NAC was found to improve ovulation rates nearly as effectively as metformin.
Who Might Benefit Most
NAC is particularly helpful for women with insulin-resistant PCOS and may be a good option for those looking to support fertility.
Cinnamon
Yes, this common kitchen spice has evidence backing its role in improving insulin sensitivity, especially for women with PCOS who experience irregular cycles.
How It Works
Cinnamon may improve insulin sensitivity by slowing the breakdown of carbohydrates and reducing blood sugar spikes after meals.
Research Evidence
A small study published in Fertility and Sterility found that women with PCOS who took cinnamon supplements had more regular menstrual cycles than those who took a placebo. While it’s not a cure-all, cinnamon can be a simple and accessible addition to a PCOS-friendly diet.
How To Use It
Try adding cinnamon to smoothies, oatmeal, or warm beverages. Cinnamon supplements are also available, but it’s best to choose a high-quality option and follow dosage recommendations.
Honorable Mentions: Other Herbs and Supplements
While the following herbs and supplements aren’t as widely studied, many women with PCOS find them beneficial:
Spearmint Tea
Some studies suggest that spearmint tea can reduce testosterone levels, which can help with hirsutism and acne. Drinking two cups per day is a simple way to try it out.
Ashwagandha
Known for its adaptogenic properties, ashwagandha can help manage stress, which is important since high cortisol can worsen PCOS symptoms.
Vitamin D
Many women with PCOS are low in vitamin D, which plays a role in insulin sensitivity and hormone balance. Supplementing may be beneficial, especially if blood tests show a deficiency.
Choosing the Right Supplements for Your PCOS Journey
While herbs and supplements can be incredibly supportive, it’s essential to remember that they work best as part of a comprehensive approach. Supplements are tools—they can enhance the foundation of a balanced diet, regular movement, and stress management, but they aren’t a substitute for these core lifestyle elements.
If you’re considering adding herbs or supplements to your PCOS management plan, I’d love to help guide you through options that suit your unique needs. Working together, we can create a holistic plan that aligns with your health goals and helps you take control of your PCOS in a sustainable, empowering way.
The information provided on this page is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. While I aim to offer insights and recommendations to support your health, it is important to consult with your healthcare provider before making any changes to your diet, lifestyle, or supplement routine. Every individual is unique, and only your healthcare provider can assess your specific needs and guide you on what is safe and appropriate for your personal health situation.