The Only PCOS Supplement List You’ll Ever Need

Save money with these quick tips

The supplement aisle can feel like a lifeline when you're desperate to feel better. I’ve worked with hundreds of PCOS clients who’ve spent, sometimes thousands, on powders, pills, teas and “magic” blends that did absolutely nothing but drain their bank accounts.

And honestly? I get it.

You’re frustrated, you’re tired of feeling like your body is working against you, and you’ll try anything to fix it.

This is exactly how I felt once too.

But let’s clear something up: not all supplements are created equal, and most of what influencers are peddling is either unnecessary or outright useless.

Here’s the real scoop (sorry not sorry) on what works, what doesn’t, and how to stop wasting your money.

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7 Supplements That Help with PCOS

These aren’t magic pills, but they are backed by research and can give your body the support it needs when used consistently alongside proper nutrition, movement, and stress management.

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1️⃣ Inositol

Why it works: Think of this as your PCOS MVP.

Inositol improves insulin sensitivity, supports ovulation, and regulates menstrual cycles.

💡 How to use it: Look for the 40:1 ratio of myo-inositol to d-chiro-inositol. Take 4 grams daily, split into two doses of 2g (a.m. and p.m.).

📚 Research Insight: Studies show inositol significantly improves insulin resistance, androgen levels, and menstrual cycles (Unfer et al., 2017).

Verdict: Worth every penny. If you’re struggling with cravings, irregular periods, or fertility concerns, start here.

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2️⃣ Omega-3 Fish Oil

Why it works: Omega-3s do it all—reduce inflammation, improve insulin sensitivity, and even help with mood.

💡 How to use it: Look for a high-quality fish oil with at least 1-3 grams of EPA and DHA combined.

📚 Research Insight: Research highlights reduced androgen levels and improved metabolic markers in PCOS populations (Takahashi et al., 2019).

Verdict: A must-have. Bonus: Your skin and heart will thank you.

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3️⃣ Magnesium

Why it works: From stress to sleep to managing blood sugar, magnesium is your multitasking bestie.

💡 How to use it: Magnesium glycinate or citrate are great options. Take 320-600mg daily with food to avoid tummy troubles.

📚 Research Insight: Supplementation improves insulin sensitivity, lipid profiles, and even menstrual regularity (Naderpoor et al., 2015).

Verdict: Highly recommended, especially if stress or fatigue are constant battles.

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4️⃣ Curcumin (Turmeric)

Why it works: This anti-inflammatory powerhouse helps regulate blood sugar, cholesterol, and inflammation.

💡 How to use it: Take 500-1500mg daily with black pepper (piperine) for better absorption.

📚 Research Insight: Studies show curcumin reduces inflammation and improves insulin sensitivity (Rafraf et al., 2020).

Verdict: A great addition, especially for metabolic and inflammatory symptoms. (Pro tip: Achy joints? This is a lesser known PCOS symptoms-Combine curcumin with fish oil for maximum relief.)

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5️⃣ Coenzyme Q10 (CoQ10)

Why it works: CoQ10 supports egg quality, ovulation, and energy levels, making it a great option for fertility and fatigue.

💡 How to use it: Take 200-1000mg daily with a meal containing fat for better absorption.

📚 Research Insight: Research shows improved ovulation and metabolic health in PCOS populations (Xu et al., 2018).

Verdict: Fantastic if you’re trying to conceive or want to improve energy levels.

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6️⃣ L-Carnitine

Why it works: L-carnitine improves insulin sensitivity, fat metabolism, and even androgen levels.

💡 How to use it: Start with 250mg and increase up to 3g daily as needed.

📚 Research Insight: Shown to improve ovulation, androgen levels, and metabolic outcomes (Shojaei et al., 2022).

Verdict: Emerging but promising, especially for metabolic support..

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7️⃣ Berberine

Why it works: Sometimes dubbed as “nature’s Ozempic.” Berberine improves insulin sensitivity, supports liver health, and even helps lower cholesterol.

💡 How to use it: Take 500-1500mg daily in divided doses with meals.

📚 Research Insight: Studies show berberine improves blood sugar control and hormonal balance in PCOS (Wei et al., 2015).

Verdict: Excellent for managing insulin resistance or fatty liver.

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Supplements to Skip

🚫 Fat Burners: Overpriced and ineffective stimulants.
🚫 “Detox Kits”: Your liver doesn’t need help.
🚫 Influencer Blends: If it doesn’t list exact (and useful) dosages like the ones above, it’s a no.

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Your Invitation to Simplify Your PCOS Journey

The supplement aisle doesn’t have to feel like a minefield of wasted money and broken promises. When you focus on what’s truly effective—and skip the fluff—you empower yourself to take back control.

But if you’re still unsure where to start or how to build a plan that works for your unique needs, I’ve got you covered.

💬 What’s been your experience with supplements?

Have you found any that truly made a difference—or are you overwhelmed by the options? Share your story in the comments or send me a message—I’d love to hear from you.

✨ If you’re ready to stop guessing and start creating a plan that works for your PCOS, here’s how I can help:

1️⃣ Join the conversation. Let’s talk about what’s worked for you, what hasn’t, and what you need most right now. DM me to start the conversation.
2️⃣ Personalised support. Coaching takes the guesswork out of PCOS management. Together, we can build a plan that fits your unique needs and goals. DM me to learn more or click [here] to explore coaching options.

Let’s make your journey with PCOS one of clarity, confidence, and real results—without wasting time or money on things that don’t work.

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*This article is for information purposes only, I am not prescribing supplement advice and it is not to be used instead of medical advice. Please consult your doctor for any changes to your supplement regime.