Best PCOS supplements of 2026: a science-backed guide to hormonal balance

If you're living with PCOS, you've probably wondered whether supplements could help manage your symptoms. Perhaps you've seen conflicting advice online, or you're unsure which nutrients actually make a difference. The truth is, while supplements aren't a cure, the right ones can play a meaningful supporting role in managing insulin resistance, reducing inflammation, and encouraging regular cycles.

This guide breaks down the science behind PCOS supplementation in clear, practical terms so you can make informed choices that suit your body and your symptoms.

How do I manage PCOS naturally?

Let's address this directly: PCOS cannot be "cured" in the traditional sense, but many of its underlying mechanisms can be managed and, in some cases, reversed. Natural management focuses on addressing the root causes (insulin resistance, chronic inflammation, and hormonal imbalance) through a combination of lifestyle changes and targeted nutrition.

In case you're curious and want to know more about whether PCOS can be cured or no, you can check out our dedicated article.

The foundation includes eating whole foods with a low glycaemic index, managing stress, getting adequate sleep, and moving your body regularly. Supplements come in as "gap-fillers". They provide concentrated doses of nutrients that support your body's ability to regulate blood sugar, reduce inflammation, and balance hormones. When combined with these lifestyle adjustments, natural management can lead to more regular cycles, improved energy, clearer skin, and better overall wellbeing.

Understanding the PCOS "root causes": why supplements work

PCOS is driven by three interconnected factors: insulin resistance, chronic low-grade inflammation, and elevated androgen hormones. These create a cycle that disrupts ovulation and leads to many of the symptoms you experience.

Insulin resistance means your cells don't respond well to insulin, causing your body to produce more of it. High insulin levels then stimulate your ovaries and adrenal glands to produce excess androgens (1). Chronic inflammation worsens insulin resistance and further increases androgen production, while also contributing to symptoms like fatigue and mood changes. High androgens disrupt the delicate balance of hormones needed for ovulation, leading to irregular or absent periods, acne, and excess hair growth.

Supplements work by targeting these specific mechanisms. They don't replace healthy habits, but they provide concentrated nutrients that help break the cycle, whether by improving insulin sensitivity, reducing inflammation, or supporting hormone metabolism.

The "Big Three": Essential Foundations for PCOS Support

If you're new to PCOS supplements, these three form the core foundation. Research consistently shows they address the most common underlying issues.

Inositol (Myo-inositol combined with D-chiro-inositol): This nutrient plays a crucial role in insulin signalling and helps your cells respond better to insulin. Studies show that inositol supplementation lowers insulin levels, reduces androgens, and improves ovulation rates in women with PCOS (2). Research initially focused on a 40:1 ratio of myo-inositol to D-chiro-inositol, as this mirrors what's naturally found in the body. However, effective formulations use ratios close to this physiological balance, and clinical evidence demonstrates that combined inositol supplementation (regardless of the exact ratio) consistently delivers benefits for menstrual regularity and metabolic health.

For a comprehensive inositol formula, Ovastart combines 4000mg of inositols (myo and D-chiro) with zinc, folate (Quatrefolic®), and vitamin B6 in therapeutic doses. This synergy supports both hormonal balance and egg quality.

Vitamin D3 with K2: Around 70% of women with PCOS are deficient in vitamin D (3). Supplementation has been shown to improve insulin resistance, lower testosterone and LH levels, and support ovulation. Taking it with vitamin K2 enhances absorption and ensures calcium is properly directed to bones rather than soft tissues.

Omega-3 fatty acids (high-EPA fish oil): These essential fats combat the chronic, low-grade inflammation that drives PCOS symptoms. Research shows that omega-3 supplementation reduces insulin resistance, lowers cholesterol and triglycerides, and may help regulate menstrual cycles by reducing testosterone levels (4). Aim for a supplement with a higher EPA content, as this form has the strongest anti-inflammatory effects.

Targeted Solutions: Supplements for Your Specific Symptoms

Beyond the foundational three, you can tailor your supplement routine to address your particular symptoms.

Best for Insulin Resistance & Weight Loss (Berberine & Chromium)

Berberine is often called "nature's Metformin" because it works in remarkably similar ways. It improves insulin sensitivity and helps regulate blood sugar. Research suggests it may be as effective as the prescription medication for managing insulin resistance in PCOS (5). However, because of its potency, you should not combine berberine with Metformin or other blood sugar medications without medical supervision, as this could cause dangerously low blood sugar levels.

Chromium is a trace mineral that enhances insulin function. Some studies suggest it can improve glucose metabolism and may help with weight management when combined with dietary changes, though the evidence is more modest than for berberine.

NAC (N-Acetyl Cysteine) also supports insulin sensitivity and has antioxidant properties that help reduce oxidative stress, which is often elevated in women with PCOS.

For comprehensive metabolic support, Sugar Balance combines berberine with NAC, chromium, Ceylon cinnamon, and Gymnema sylvestre. This synergy targets multiple pathways involved in blood sugar regulation and insulin sensitivity. When paired with Ovastart in the Balance Bundle, you address both hormonal balance and metabolic health together, which is particularly helpful for women managing insulin resistance alongside irregular cycles.

Best for Acne & Excess Hair (Zinc & Spearmint)

Zinc is a powerful tool for managing androgenic symptoms. It works by blocking the enzyme 5-alpha reductase, which converts testosterone into its more potent form, DHT. This is the hormone largely responsible for acne and excess facial hair (6). Zinc also reduces insulin resistance and supports immune function. Studies show it can lower total testosterone levels and improve skin health in women with PCOS.

Spearmint tea has been shown in small studies to have anti-androgenic effects, potentially reducing hirsutism when consumed regularly (typically two cups daily). While more research is needed, many women report improvements in facial hair growth after consistent use.

Best for Fertility & Egg Quality (CoQ10 & NAC)

CoQ10 is an antioxidant that supports mitochondrial function. Essentially, it helps your cells produce energy more efficiently. This is particularly important for egg quality, as eggs require enormous amounts of energy to mature properly. Research suggests CoQ10 supplementation may improve ovarian response and pregnancy rates in women with PCOS undergoing fertility treatment (7).

N-Acetyl Cysteine (NAC) is an antioxidant that helps reduce oxidative stress and improve insulin sensitivity. Some studies have found it improves ovulation rates and may enhance the effectiveness of other fertility treatments, though results are mixed and more research is ongoing.

The 2026 Breakthrough: Shatavari as a "Hormonal Adaptogen"

Shatavari, a herb used extensively in Ayurvedic medicine, has gained attention in recent research for its potential to support hormonal balance. In one study, 62% of women with PCOS who took an Ayurvedic treatment containing Shatavari conceived within three months, suggesting it may help restore ovulation (8). Traditional use suggests shatavari supports the body's stress response and may help regulate hormones disrupted by chronic stress, though Western clinical research is still emerging.

Supporting Gut Health: An Often-Overlooked Anti-Inflammatory Strategy

Your gut health plays a surprisingly important role in PCOS management. Research has shown that dysbiosis (an imbalance in your gut microbiome) can worsen insulin resistance, increase blood sugar levels, and intensify inflammation (9). When your gut lining becomes compromised (sometimes called "leaky gut"), inflammatory compounds can enter your bloodstream, triggering the chronic low-grade inflammation that exacerbates PCOS symptoms.

Supporting your digestive system through targeted nutrients (such as those that help maintain gut barrier integrity) can be a valuable anti-inflammatory strategy. A healthy gut not only aids nutrient absorption but also helps regulate your immune response and reduce systemic inflammation, creating a more favourable environment for hormonal balance.

Symptom-Supplement Quick Reference:

What supplements should I take if I have PCOS?

Clinical research points to three high-impact supplements that address core PCOS mechanisms: Inositol (in a combined myo-inositol and D-chiro-inositol formulation) for improving insulin sensitivity and restoring ovulation, Berberine for managing insulin resistance when lifestyle changes alone aren't enough, and Omega-3 fatty acids for reducing inflammation. These work together to target the root causes rather than just masking symptoms. Depending on your specific concerns (whether that's fertility, acne, or metabolic health), you can add targeted nutrients like zinc, CoQ10, or vitamin D.

The 2026 "PCOS Stack": How to Safely Combine Supplements

Taking multiple supplements requires some planning to ensure they work together effectively and don't cause digestive upset.

Morning routine (with breakfast):
Vitamin D3 + K2 (fat-soluble, so take with food containing healthy fats), Omega-3 fish oil, Inositol (half your daily dose, such as one Ovastart stick)

Evening routine (with dinner):
Inositol (remaining half dose, such as your second Ovastart stick), Magnesium glycinate (supports sleep and stress), Zinc (if taking separately, best absorbed with food)

Before meals:
Berberine-based supplements like Sugar Balance should be taken 30 minutes before meals for optimal blood sugar management. If you're taking iron for any reason, take it at least two hours apart from zinc and calcium, as they can interfere with absorption.

Safe Shopping Checklist

When choosing supplements, quality matters as much as the nutrients themselves. Here are some helpful points to consider:

Clean formulations: You may want to choose products without artificial colours, excessive fillers, or additives like titanium dioxide. Simple, clean formulations tend to be gentler on your system.

Therapeutic dosages: Consider checking that the supplement provides amounts shown effective in research. For example, inositol should ideally be at least 2000mg daily (often split as 4000mg total), vitamin D typically 1000-4000 IU depending on your levels, and omega-3 at least 1000mg of combined EPA/DHA.

Bioavailable forms: As mentioned, you might find magnesium glycinate works better than oxide, methylcobalamin B12 better than cyanocobalamin, and chelated minerals can offer improved absorption where available.

Taking Your Time and Getting Support

Getting your symptoms under control takes time, and that's completely normal. Many factors (insulin resistance, inflammation, stress, hormone imbalance) all need to shift gradually. Give yourself at least three to six months to see meaningful changes, and remember that progress isn't always linear.

If you're feeling overwhelmed or unsure where to start, don't hesitate to seek support. A GP, endocrinologist, registered dietitian, or naturopath familiar with PCOS can help you create a personalised plan. You don't have to figure this out alone, and having guidance can make the journey much smoother. We have a dedicated article: Who to consult and why?