How to Choose the Right PCOS multivitamin (+ Best PCOS Multivitamins)

If you have PCOS, the odds are you’re running low on key vitamins.

Research suggests that women with PCOS may lack calcium, potassium,  magnesium , folic acid, vitamin C, and vitamin B12. 

Not getting enough vitamins will manifest in a couple of different ways. Irregular periods, anxiety, high insulin levels, and increased weight gain are all signs your body may be missing one or more vitamins.

Fortunately, you can fix this shortfall  through a combination of diet and PCOS multivitamins. While there is no cure for PCOS, adopting a healthy diet and supplementing with the right vitamins can help you better manage your symptoms.

Below, we look at the factors you need to keep in mind when selecting the best PCOS multivitamin for your needs.

How to find the best multivitamin for PCOS

The market for women’s multivitamins is huge, worth an estimated $53 billion. On the plus side, this means you have a whole host of options. But sorting through all those choices is overwhelming. 

Ahead, we outline a few simple to help you choose the right multivitamin supplement for you. 

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Check your vitamin deficiencies

Blood tests offer concrete data on your nutritional deficiencies.

As mentioned, a PCOS diagnosis is linked with inadequate levels of key vitamins. But no PCOS body is the same. Tests pinpoint exactly which vitamins you need.

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Reach out to your doctor to run a few tests to gain a clearer picture of your own deficiencies. Based on the results, your provider can recommend a personalised PCOS management plan, which will likely include vitamins and diet.  

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Complement with PCOS nutrition

Even the most comprehensive multivitamin can’t compensate for a poor diet. Adopting a healthy PCOS diet is one of the proven ways to manage this hormonal disorder. 

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As Aaron Kassebaum, PharmD, pharmacist, tells the Nebraska Medicine University Health Center:

“Multivitamins are a great supplement to your diet, but they should never be a substitute for a healthy, balanced diet. It’s best to get your nutrients from whole foods like lean meats, fruits and vegetables when possible.”

Scientists have spent decades studying the best eating habits for PCOS. Generally, eating a diet low in processed foods and added sugar will help control your symptoms. That’s because solid PCOS nutrition keeps your insulin and blood sugar levels in check. 

Once I limited my carb and processed food intake and started eating more fresh fruits and vegetables, I saw a major improvement in my PCOS symptoms. Most noticeably, my skin cleared up right away and my periods became regular. This change came after years of frequent acne outbreaks and irregular menstrual cycles. 

Specific recommended diets for PCOS include:

• Anti-inflammatory diet
• Mediterranean diet  

Take the right nutrients 

Choose a multivitamin that’s designed for your specific requirements, recommends the National Institutes of Health (NIH) Office of Dietary Supplements.

A PCOS supplement will differ from regular multivitamins. For example, you’ll see more of a focus on hormone balance and blood sugar control.

Below, you’ll learn the top multivitamins for PCOS, based on research and expert advice:

Inositol

Inositol is a type of sugar alcohol that is naturally found in fruits, grains, and nuts. And it’s also been shown to relieve PCOS symptoms. 

Studies have found that inositol can help improve insulin resistance, reduce testosterone levels, and regulate menstrual cycles. When it comes to PCOS, animal studies found inositol can help with reproductive function.

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I've taken a PCOS supplement including inositol for years. When I fell pregnant, my healthcare professional prescribed a comprehensive multivitamin which included inositol.

Theralogix's supplement Ovasitol is one of the most popular inositol supplements. You can read more about the type of inositol used in Ovasitol here.

 Vitamin D

Vitamin D is an essential nutrient that plays a role in many bodily functions. Thnk bone health, immune function, and hormone regulation. 

Worryingly, the PCOS population is at a higher risk for a vitamin D deficiency, according to research published in the Journal of Clinical Medicine. And this deficiency can lead to insulin resistance, diabetes, and hirsutism. 

Taking vitamin D can ward off serious PCOS-related health problems.A systematic review found vitamin D was linked with improved metabolic health in PCOS. Another paper published in the 2023 Annals of Medicine and Surgery found vitamin D may lower testosterone levels and regulate menstrual cycles. Bottom line, any PCOS multivitamin must contain vitamin D.

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Smoo's hormone balance powder contains vitamin D, along with other key PCOS vitamins like inositol.

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Magnesium

Magnesium supplementation is critical for PCOS. 

Research suggests a connection between PCOS and low magnesium levels. More specifically, a 2021 research analysis found declined magnesium levels were associated with increased male hormones and insulin resistance.

Conversely, magnesium supplements may improve androgen levels and inflammation, per the Metabolites journal.

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Wholesome Story’s 3-in-1 supplement contains magnesium glycinate, the most absorbable form of magnesium. Marketed specifically as a hormone balancing supplement, this multivitamin holds a 4.6 rating on Amazon. A few of the reviewers specifically call out its benefits for PCOS.

Chromium

Chromium is a mineral that is involved in glucose metabolism and insulin signaling. 

A systematic review and meta-analysis found that chromium supplementation can help improve insulin sensitivity, reduce body mass index, and lower testosterone.

N-acetylcysteine (NAC)

N-acetylcysteine (NAC) is an amino acid that comes with tons of health benefits. Not only is it a potent antioxidant, it’s also known for increasing fertility. 

Research shows it may help with ovulation and pregnancy in PCOS.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that are important for inflammation regulation and hormone balance. They have also been shown to offer benefits for PCOS.

According to a paper published in the Reproductive Biology and Endocrinology journal,  omega-3 fatty acid supplementation can help improve insulin levels among the PCOS population. That’s not all: results from clinical trials suggest omega-3 fatty acids can also improve menstrual regularity.

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B Vitamins

Your body needs B vitamins for a whole range of functions, including energy production and brain health.

For PCOS, researchers believe B vitamins can boost fertility but more evidence is needed. Some evidence suggests low B vitamin levels are linked to insulin resistance.

Zinc

Zinc plays a role in preventing colds, healing skin injuries, increasing cognitive function, and more.

While most people get enough zinc through diet, women with PCOS may need to supplement to meet the recommended dosage.

A meta-analysis published in the Journal of Trace Elements in Medicine and Biology found women with PCOS have lower levels of zinc compared to those without.

Vitamin C

A powerful antioxidant, vitamin C is known for keeping our immune systems strong.

An animal study suggests that vitamin C helps with ovarian function in PCOS.

Berberine

Berberine is a natural compound that is found in several plants.

One research review suggests that berberine improves insulin resistance and fertility. 

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Vitamin E

Taking vitamin E may lower inflammation and boost immune health.

According to the research published in the 2022 Gynecological Endocrinology journal, vitamin E supplementation is tied to better levels of glucose and testosterone in women with PCOS. 

Monitor key indicators 

Once you’ve started taking a multivitamin and a PCOS-friendly diet, it’s good practice to check back in on your vitamin levels.

Take note of the specific problem areas and have them tested regularly. Keeping track of your levels lets you know what's working and what’s not. You’ll be able to make changes to your diet or vitamin schedule based on your results. 

Use a multivitamin to improve your PCOS management

The best PCOS supplements can boost insulin sensitivity, promote healthy blood sugar levels, and reduce oxidative stress. In short, it can fix many of the most troubling PCOS symptoms.

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