Best Supplements for PCOS in 2025: What I Tried and My Honest Results

There's a whole range of PCOS supplements available but the right one for you depends on your needs.

Unlike prescription medication, PCOS supplements offer a more natural way to manage symptoms. One of the positives of this approach is fewer side-effects.

Dietary supplements can address elevated blood sugar, irregular menstrual cycles, excess androgen levels, which in turn are tied to symptoms like acne, hirsutism, and weight gain. The exact cause of PCOS remains unclear, but it is often associated with insulin resistance. Insulin resistance may exacerbate symptoms and increase the risk of developing type 2 diabetes. Below, I get into the exact supplements I used to manage my symptoms.

Why Supplements Can Support PCOS Management

While lifestyle modifications such as diet and exercise are foundational in managing PCOS, dietary supplements can play a crucial role in addressing specific symptoms.

Supplements like inositol for PCOS, vitamin D, omega-3 fatty acids, and others have been studied for their potential to improve insulin sensitivity, reduce inflammation, balance hormones, and support reproductive health. I knew that by incorporating these nutritional supplements into a comprehensive treatment plan I could manage my symptoms and improve my overall well-being. Of course, some women prefer to use birth control to manage their symptoms. And if that works for you and you feel like you're making an informed decision, then go for it. I used birth control for years and while it did the job masking my symptoms well enough, it messed with my mood to the point that it was longer a viable treatment for me.

How I Chose the Right Supplements for My PCOS

My primary goals were to regulate my menstrual cycle and promote weight loss. I also aimed to reduce inflammation and balance androgen levels to address symptoms like acne. Many supplements also work to improve the underlying cause of many PCOS symptoms: insulin resistance. Part of any PCOS treatment plan should focus on keeping blood sugar levels in check and improving insulin sensitivity.

Before starting any supplement regimen, I consulted my healthcare provider to ensure safety and appropriateness. This step was vital to avoid potential interactions with medications and to tailor my approach based on my PCOS diagnosis and individual health profile. As a syndrome, PCOS symptoms may vary from person to perso. This is why it's important to use PCOS supplements based on your bloodwork, for instance.

Top Supplements for PCOS in 2025

I prioritised supplements supported by clinical trials and systematic reviews, focusing on those with proven efficacy for PCOS management. Safety and quality were paramount, so I chose reputable brands with transparent ingredient sourcing and third-party testing.

Inositol (MyoInositol and DChiroInositol)

Inositol, particularly myo-inositol and D-chiro-inositol, has gained recognition as one of the best pcos supplements for weight loss and improving insulin sensitivity. If you've done any kind of research, you'll see this one coming up repeatedly and for good cause. Clinical trials demonstrate that inositol supplements for PCOS can significantly enhance insulin sensitivity, regulate menstrual cycles, and promote ovulation.

I took a combined dose of myo-inositol and  D-chiro-inositol daily. Over several months, I noticed more regular cycles, improved mood, and weight loss. My skin also improved significantly.

Vitamin D

Vitamin D deficiency is common among women with PCOS and is linked to hormonal imbalance and insulin resistance. Supplementing with vitamin D has shown positive effects on blood sugar regulation and mood.

After testing my levels, I started a vitamin D supplement, which helped improve my overall mood, especially during the winter months.

Omega-3 Fatty Acids

Omega3s are well-known for their anti-inflammatory effects and cardiovascular benefits. They are considered among the best natural supplements for PCOS, especially for reducing inflammation and androgen levels.

Incorporating omega-3 supplements supported my efforts in managing weight and inflammation.

Magnesium

It’s a mineral many women are deficient in, and it plays a role in blood sugar regulation, hormone balance, sleep, and even stress management. We know these all areas that can be tricky with PCOS.

When I started supplementing with magnesium, I noticed changes I hadn’t expected. My sleep became deeper and more restful, which made it easier to wake up with energy. Over time, I realised magnesium was helping calm the “wired and tired” feeling I often experienced with PCOS.

Magnesium has become a steady support in my routine. Paired with healthy eating, movement, and stress management, it’s helped me feel more balanced. At first, I took it in capsule form but then switched to powder. It wasn't exactly patalable but my husband and I usually down it with a short of orange juice. I've tried mixing it into my smoothie and could barely get it down.

Ashawagandha

One PCOS supplement that kept coming up in my research was ashwagandha. Known as an adaptogen, ashwagandha helps the body manage stress by regulating cortisol levels. Managing PCOS is all about bringing hormones into balance, and the reality is stress hormones can worsen PCOS symptoms.

When I started taking ashwagandha, I wasn’t expecting a miracle cure, but I did notice subtle shifts. My sleep became deeper, my anxiety felt more manageable, and I had more consistent energy throughout the day. Over time, I felt less “wired but tired,” which I now realise was probably linked to high stress and blood sugar fluctuations. While ashwagandha doesn’t directly “treat” PCOS, supporting stress resilience and hormone balance made a meaningful difference for me.

Of course, everyone’s body is different, and what worked for me may not work the same for you. But in my journey with PCOS, ashwagandha has been one of the gentler, natural tools that helped me feel more in control of my health.

Other Notable Supplements

• Vitex (Chaste Tree): Known for hormonal balancing, especially in regulating menstrual cycles.
• Probiotics: Support gut health, which is increasingly recognized as important in managing PCOS.

Combine Supplements with Lifestyle Changes

Managing PCOS effectively requires a holistic approach that combines dietary changes, physical activity, stress management, and targeted supplementation. Relying solely on supplements without addressing lifestyle factors may limit improvements. A systematic review of clinical trials indicates that combining natural remedies for PCOS with lifestyle interventions yields the best outcomes in terms of weight loss, menstrual regularity, and hormonal balance.

In short, natural supplements for PCOS work best as part of a broader plan that includes diet, exercise, and medical supervision.

Diet Modifications for PCOS Management

Adopting a low-glycemic, nutrient-dense diet helped stabilise blood sugar and insulin levels. Incorporating whole foods, lean proteins, and fiber-rich vegetables was essential. I also reduced my carb intake.

Exercise and Physical Activity

Regular physical activity has been shown to support insulin sensitivity and weight loss. The best exercise is one you can stick with. For me, that's walking (at least 10,000 steps per day) and yoga. Either self-guided or in a class setting.

Consistency and Monitoring

Consistency in supplement intake and lifestyle habits is key. Regular monitoring of blood sugar, hormone levels, and symptoms allowed me to adjust my approach as needed.

Manage PCOS Naturally With the Right Supplements 

Inositol (myo-inositol and D-chiro-inositol), vitamin D, omega-3 fatty acids, ashawagandha and magnesium were instrumental in managing my PCOS symptoms. Combining these with lifestyle changes yielded noticeable improvements in my menstrual regularity and overall well-being.

• Prioritise supplements supported by clinical trials and systematic reviews.
• Choose reputable brands with transparent quality standards.
• Consult healthcare providers for personalised advice.

While PCOS can be challenging, a comprehensive approach that includes the best supplements for PCOS, lifestyle modifications, and medical guidance can significantly improve quality of life. Stay informed, be proactive, and work closely with healthcare professionals to find what works best for you.

Featured image: Photo by danilo.alvesd on Unsplash