7 Supplements and Herbs to Improve PCOS

Are you struggling to manage your PCOS symptoms? Or tired of using the pill to mask symptoms? Supplements can provide amazing support in the treatment of PCOS, alongside a healthy diet and exercise.

You’ll notice that one of the main benefits of most of these supplements relates to an increase in insulin sensitivity, as insulin resistance is one of the main drivers of PCOS for most women.

It isn’t necessary to take all of these, choose a couple to try. My favourites are myo-inositol, magnesium and zinc.

Myo-inositol

Is a cellular messenger for insulin, increasing insulin sensitivity. It can support regular ovulation and reduce androgens such as testosterone. It can be found in food and is especially high in Brazil nuts, walnuts, almonds and oats.

Daily dose: 2 - 4g.

Magnesium

Magnesium is commonly low in people with PCOS. There is some evidence that deficiency may be one of the root causes of insulin resistance. It helps with stress and getting restful sleep and our bodies use up magnesium faster when under stress. It also reduces symptoms of PMS, such as mood changes.

Daily dose: 300 – 400mg.

Supplement form: my favourite form is magnesium bisglycinate because glycine is also insulin-sensitising and it’s a well-absorbed form. Magnesium citrate is also a really good option.

Chromium

Is a nutrient high in foods such as whole-grain products, high-bran cereals, green beans, broccoli, nuts, and egg yolk. It can reduce BMI and fasting blood insulin and may help to regulate menstrual cycles.

Daily dose: 100 – 300 micrograms.

Supplement form: chromium picolinate is what is commonly used in research studies and is well absorbed.

Alpha-lipoic acid

Is an antioxidant involved in energy production and is naturally made by the body. It’s also found in foods such as broccoli, spinach and liver. It improves insulin sensitivity, promotes ovarian follicle development and increases levels of glutathione, the body’s ‘master’ antioxidant.

Daily dose: 300 – 600mg with food.

Zinc

Works well both in the short term for reducing symptoms and in the long-term management of PCOS. Zinc is involved in ovulation and the processing of androgens, oestrogen and progesterone. It has direct anti-androgen effects and has been shown in clinical trials to reduce hirsutism and acne. It reduces inflammation and helps regulate the stress response. Animal foods have the highest concentration of zinc.  

Daily dose: 30 – 40mg taken after a meal. Taking zinc on an empty stomach may cause nausea.

Supplement form: zinc picolinate or citrate.

Vitamin D

Can improve follicular development in the ovaries and regulate the menstrual cycle. It improves insulin resistance, reduces inflammation and increases antioxidant capacity. There is little vitamin D in food, we get most through sun exposure and are likely to be deficient during winter and spring when our body stores are depleted.

Daily dose: 2000IU, up to 5000IU in winter. It’s best to get a blood test to determine your levels before deciding the correct dose for you. In New Zealand, this is a self-funded test.

Liquorice and peony

This is a common combination of herbs used in the treatment of PCOS. Clinical trials have found it to reduce testosterone and improve cycle regularity. This helps to improve acne and reduce hirsutism.

Daily dose: the exact quantity depends on the concentration in the formula. I like to use brands such as MediHerb and Metagenics or I formulate a personalised liquid tincture, combing these herbs with a couple of others, depending on my client’s needs.

Additional information: don’t take these herbs for longer than 6 months or if you are younger than 18. Monitor your blood pressure while taking it as liquorice can raise blood pressure. Contact me if you’d like more information about using these herbs.   

Have you got any questions?

Managing PCOS can be challenging to do alone. If you’re looking for 1:1 support with treating your PCOS naturally, please book a discovery call to see how my Holistic Health Coaching Program can support you.

Grab my free Guide to Natural Hormone Balance for loads of tips and habits that will help address PCOS symptoms.

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