Top 10 Supplements for PCOS: A PCOS Nutritionist’s Guide to Hormone Balance and Symptom Relief
Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women of reproductive age, and yet, so many are left struggling with fatigue, acne, irregular periods, hair loss, weight gain, and mood swings, unsure of where to turn.
As a women’s health nutritionist, I often see how powerful targeted nutrition and supplementation can be in managing PCOS symptoms naturally. But here's the key: PCOS is not a one-size-fits-all condition. It requires personalised care, proper testing, and a root-cause approach.
In this article, I’ll share the top 10 supplements for PCOS, explain how they work, and why working with a specialist is the safest and most effective way to choose the right ones for you.
Why Supplements Matter for PCOS
PCOS is a complex hormonal and metabolic disorder. There are different types of PCOS, including insulin-resistant, inflammatory, post-pill, and adrenal-driven forms - each with different underlying imbalances.
Supplements can:
Support insulin sensitivity
Regulate androgen levels
Reduce inflammation
Improve egg quality and ovulation
Support mood, energy, and gut health
But without the right testing, you might take supplements that don’t work—or worse, make symptoms worse. That’s why working with a qualified nutritionist trained in women’s hormone health is crucial.
My Top 10 Supplements for PCOS
1. Inositol (Myo- and D-Chiro Inositol)
Best for: Insulin resistance, irregular cycles, fertility. Inositol is one of the most researched PCOS supplements. It improves insulin sensitivity, helps regulate ovulation, and supports egg quality. A 40:1 ratio of myo- to d-chiro inositol mimics the body’s natural balance.
2. Omega-3 Fatty Acids
Best for: Inflammation, acne, mood, and triglycerides. Omega-3s reduce systemic inflammation, support healthy hormones, and help manage testosterone and androgen excess often linked to acne and hair growth/loss. This one is my go-to for a good, foundational omega-3!
3. Vitamin D3 + K2
Best for: Hormone balance, insulin sensitivity, immune function. Up to 80% of women with PCOS are deficient in Vitamin D. It plays a key role in blood sugar regulation, mood, and hormone receptor sensitivity (ovulation!). K2 supports calcium balance and bone health.
4. Magnesium Glycinate or Citrate
Best for: Cravings, stress, sleep, insulin sensitivity. Magnesium helps regulate blood sugar, reduces cortisol (your stress hormone), supports better sleep, and may even improve PMS symptoms common in PCOS. This one is my go-to!
5. N-Acetyl Cysteine (NAC)
Best for: Egg quality, detoxification, insulin resistance, NAC boosts glutathione, the body’s master antioxidant, and supports liver detox pathways. It’s shown to improve ovulation, fertility, and reduce insulin resistance in women with PCOS.
6. Berberine
Best for: Insulin resistance, gut health, weight loss. Berberine is often compared to metformin in its ability to regulate blood sugar and improve metabolic function, without the side effects. It also supports gut health and reduces inflammation.
7. Zinc
Best for: Acne, hair loss, immunity, hormone metabolism. Zinc helps regulate androgens, supports skin health, and plays a role in reproductive hormone metabolism. It's particularly useful for those with acne or hair shedding. Thorne do a great Zinc, which you can find here.
8. Reishi Mushroom
Best for: Stress, adrenal PCOS, inflammation. Reishi is an adaptogenic mushroom that supports the HPA axis, helps manage chronic stress, reduces androgens, and promotes hormonal calm in women with adrenal-driven PCOS. This is a great reishi supplement that I recommend to my clients.
9. Spearmint Extract or Tea
Best for: Acne, hair growth, high androgens. Spearmint has been shown in studies to lower testosterone levels and reduce symptoms like hirsutism (unwanted facial/body hair). Drinking 1–2 cups of spearmint tea daily or taking a standardised extract can be a gentle and effective support for those with androgen excess.
10. Probiotics (Strain-Specific) and Prebiotics
Best for: Gut health, inflammation, hormone metabolism. Your gut plays a central role in oestrogen detoxification, inflammation, and immune function. A high-quality, targeted probiotic alongside a prebiotic can support the gut-hormone connection. I always recommend consulting a health care practitioner, like myself, when it comes to probiotic support. I can guide you and help you best understand what type of probiotic you may require.
Why Work With a Nutritionist for PCOS?
While these supplements offer powerful benefits, they’re not all necessary, or safe, for everyone. That’s where personalised guidance becomes essential.
A registered nutritionist like myself can:
Run functional tests to assess hormone, insulin, thyroid, and gut health
Identify hidden PCOS drivers - such as stress or gut dysfunction
Tailor supplements based on your needs, goals, and health history
Adjust dosages and combinations for optimal safety and effectiveness
Help you integrate supplements into a sustainable, nourishing lifestyle
Act as an accountability partner! A big part of what I do is cheering my clients on and helping them stay focused and reach their goals!
The Power of Testing and a Tailored Plan
Instead of guessing what your body needs, let’s test, not guess. Common functional tests I recommend include:
Comprehensive blood work (insulin, glucose, DHEA, testosterone, Vitamin D)
Thyroid panels
GI-MAP or gut microbiome tests
These tests guide a precise, root-cause approach that saves you time, money, and frustration. After all, how many different supplements are sitting in your cupboard right now? You haven’t touched them in weeks as they simply aren’t working. Let’s change that and create a supplement plan that actually works!
Ready to Take Control of Your PCOS Naturally?
If you’re feeling overwhelmed by the information online or frustrated by your symptoms, know that you don’t have to figure it out alone.
As a women’s health nutritionist, I offer 1:1 PCOS support packages, functional testing, and personalised supplement protocols tailored to your body.
Book a free introductory call to learn how I can help you rebalance your hormones, boost your energy, and feel like yourself again.
Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.
