Supplements That Truly Support PCOS

PCOSHormonal SupportFertility
Written By Ellie Bicker

Polycystic ovarian syndrome (PCOS) is a common hormonal condition that affects about one in ten women (1). Symptoms can vary a lot, and may include one or more of the following:

  • Irregular menstrual cycles

  • Weight gain

  • Acne

  • Hirsutism (excess facial or body hair)

  • Heavy periods

  • Hair thinning

  • Ovarian cysts

  • Infertility

  • Recurrent miscarriages

  • Anovulation (not releasing an egg)

Because PCOS presents so differently from person to person, tailored support can be difficult without a comprehensive understanding of the individual. Still, some specific nutrients consistently show benefits in research, and supplementation can help fill nutritional gaps quickly and support overall balance.

Below are some of the most evidence-backed options for managing PCOS:

1.    Vitamin D

Vitamin D deficiency is prevalent in PCOS, and improving levels may:

  • Support insulin sensitivity (2)

  • Improve blood sugar control (3)

  • Support healthy follicle development in the ovaries (2)

Insulin resistance is a key driver of PCOS symptoms for many women. Insulin helps your cells take in sugar from the blood to use for energy. When someone has insulin resistance, the cells do not respond properly to insulin, so blood sugar levels can remain high. This prompts the pancreas to produce more insulin to compensate. Over time, this can disrupt hormonal balance more broadly, affecting menstrual cycles, skin, weight, and ovulation.

Vitamin D appears to support how cells respond to insulin, making it a simple but meaningful addition for many women with PCOS (2,3).

Additionally, in the UK, the NHS recommends vitamin D supplementation during autumn and winter (3).

2.    Magnesium

According to the National Diet and Nutrition Survey, UK adults frequently fall short on magnesium (4). Low levels can contribute to:

  • Fatigue

  • Muscle cramps

  • Low mood or anxiety

  • PMS

  • Sleep issues

  • Headaches

For people with PCOS, taking magnesium along with other supplements like zinc, which research shows can be particularly beneficial, may offer some benefits:

  • Improved insulin sensitivity

  • Better metabolic health

  • Reduced inflammation (5,6,11)

Because metabolic imbalance, weight gain, inflammation, and poor blood sugar control are central to PCOS for many women, magnesium may be a helpful addition.

3.    Zinc

Zinc helps regulate 5-alpha-reductase, the enzyme that converts testosterone into DHT, which is a stronger form linked to:

  • Acne

  • Hair thinning

  • Excess facial/body hair

  • Mood fluctuations

  • Weight gain

By reducing this enzyme’s activity, zinc may help support balanced DHT levels and ease symptom severity (9).

4.    Omega-3

Omega-3 fatty acids play a meaningful role in hormone balance for PCOS. Research shows omega-3 may:

  • Lower testosterone levels (7)

  • Increase sex-hormone-binding globulin (SHBG) (7)

  • Reduce inflammation

  • Support metabolic markers

SHBG is crucial - it binds to testosterone, preventing too much ‘free’ testosterone from circulating. When SHBG is low, more active testosterone is available, which can contribute to symptoms such as acne, hair thinning, excess hair growth, and irregular cycles (8). Omega-3 is a simple, evidence-based way to support SHBG levels, aiding in PCOS management.

In summary

PCOS is a complex condition, and each woman experiences it uniquely. While diet and lifestyle are the foundation of management, supplements can be an effective way to address common nutritional gaps and support your body.

Please be aware that PCOS is a complex condition that often interacts with other health issues. These suggestions are not meant to replace professional medical advice, so always consult your healthcare provider before combining supplements with prescription medications.

 

1.        NHS. (2022). Polycystic ovary syndrome. https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/#:~:text=diagnosed%20with%20PCOS.-,Polycystic%20ovaries,of%20polycystic%20ovary%20syndrome%20(PCOS) (Accessed: 1 December 2025).

2.        Brzozowska, M. and Karowicz-Bilińska, A. (2013). ‘The role of vitamin D deficiency in the etiology of polycystic ovary syndrome disorders’. Ginekologia Polska, 84(6). https://doi.org/10.17772/gp/1604

3.        Cassar, S., Misso, M.L., Hopkins, W.G., Shaw, C.S., Teede, H.J. and Stepto, N.K. (2016). ‘Insulin resistance in polycystic ovary syndrome: a systematic review and meta-analysis of euglycaemic–hyperinsulinaemic clamp studies’. Human reproduction, 31(11), p.2619-2631. https://doi.org/10.1093/humrep/dew243

4.        NHS. (2020). Vitamin D. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=A%20microgram%20(mcg)%20is%201%2C000,little%20or%20no%20sunshine%20exposure. (Accessed: 1 December 2025).

5.        GOV.UK. (2019). Official Statistics NDNS: time trend and income analyses for Years 1 to 9. https://www.gov.uk/government/statistics/ndns-time-trend-and-income-analyses-for-years-1-to-9 (Accessed: 1 December 2025)

6.        Guerrero-Romero, F., Tamez-Perez, H.E., Gonzalez-Gonzalez, G.E., Salinas-Martinez, A.M., Montes-Villarreal, J., Trevino-Ortiz, J.H. and Rodriguez-Moran, M. (2004). ‘Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial’. Diabetes & metabolism, 30(3), p.253-258. https://doi.org/10.1016/S1262-3636(07)70116-7

7.        Hata, A., Doi, Y., Ninomiya, T., Mukai, N., Hirakawa, Y., Hata, J., Ozawa, M., Uchida, K., Shirota, T., Kitazono, T. and Kiyohara, Y. (2013). ‘Magnesium intake decreases Type 2 diabetes risk through the improvement of insulin resistance and inflammation: the Hisayama Study’. Diabetic Medicine, 30(12), p.1487-1494. Available at: https://doi.org10.1111/dme.12250

8.        Yuan, J., Wen, X. and Jia, M. (2021). ‘Efficacy of omega-3 polyunsaturated fatty acids on hormones, oxidative stress, and inflammatory parameters among polycystic ovary syndrome: A systematic review and meta-analysis’. Annals of Palliative Medicine, 10(8), p.1-11. https://doi.org/ 10.21037/apm-21-2018

9.        Nasiadek, M., Stragierowicz, J., Klimczak, M. and Kilanowicz, A. (2020). ‘The role of zinc in selected female reproductive system disorders’. Nutrients, 12(8), p.2464. https://doi.org/10.3390/nu12082464

10.  Li, C., Cheng, D., Ren, H. and Zhang, T. (2025). ‘Unraveling the gut microbiota’s role in PCOS: a new frontier in metabolic health’. Frontiers in Endocrinology, 16, p.1-11. https://doi.org/10.3389/fendo.2025.1529703

11.  Abu-Zaid, A., Alzayed, M.M., Albahrani, S.J., Almaqhawi, A., Al Shaikh, M.A., Baradwan, S., Almudiheem, N.A., Abuzaid, M., Adly, H.M., Saleh, S.A. and Alomar, O. (2025). ‘Does Magnesium Affect Sex Hormones and Cardiometabolic Risk Factors in Patients with PCOS? Findings from a Systematic Review and Meta-Analysis’. Medicina, 61(2), p.280. https://doi.org/10.3390/medicina61020280

 

 

Ellie Bicker
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