Dietary supplements may help reduce the symptoms of polycystic ovary syndrome (PCOS), such as missed or irregular periods, high levels of androgens (male sex hormones like testosterone), acne, body hair growth, and weight gain.
Taking certain supplements may also help improve PCOS-related complications such as infertility, insulin resistance, diabetes, high blood pressure, heart disease, depression, and sleep problems.
Curcumin is a natural compound found in the turmeric plant that may help reduce PCOS symptoms. Some benefits can include:
- Reduce insulin resistance
- Decrease levels of luteinizing hormone, high levels of which may make symptoms worse
- Improve ovulation
- Support weight management
- Reduce blood pressure
Dosage: There is no standard dosage for curcumin in PCOS management. In some clinical trials, taking 500-1,500 milligrams of curcumin daily improved symptoms.
Safety: Curcumin is generally safe and well tolerated if you take it as recommended. Some people may experience diarrhea or constipation, stomach upset, and acid reflux. In very high doses, curcumin may injure your liver.
Some evidence suggests that vitamin D deficiency could contribute to insulin resistance and diabetes associated with PCOS. Taking vitamin D supplements may help reduce symptoms and complications, especially if levels are low.
The benefits of vitamin D include that it may help:
- Reduce insulin resistance
- Decrease body hair growth
- Make periods more regular
- Balance hormones by decreasing testosterone levels and increasing estrogen and progesterone
- Improve ovulation
- Reduce infertility and help if you’re trying to get pregnant
Dosage: Studies have found that doses of 4,000 international units (IUs) or less of vitamin D daily may help improve symptoms. The average daily dose of vitamin D ranged from 200 to 10,000 IUs in individuals looking to get pregnant. Talk to a healthcare provider about the dosage that’s right for you.
Safety: Taking too much vitamin D may have harmful effects, such as kidney failure or high calcium levels in your blood. Generally, the upper limit for daily intake is 4,000 IUs.
Inositol is a sugar-like compound that affects how the body responds to insulin. Due to its ability to improve insulin resistance, inositol may be an effective and safe treatment for PCOS symptoms.
The benefits of inositol may help with:
- Improve the regularity of your menstrual cycles
- Improve insulin resistance
- Reduce levels of androgen hormones
- Improve ovulation and pregnancy success
Dosage: In studies, participants took 2-4 grams of inositol daily for about three to six months. You can also find inositol in foods such as some nuts, oats, beans, whole wheat, brown rice, cantaloupe, peas, and some citrus fruits.
Safety: Inositol is generally safe, though it may cause some stomach-related side effects.
Berberine is a compound found in plants such as barberry, Oregon grape, and goldthread. It’s known for its weight loss properties.
Studies suggest that berberine’s ability to reduce insulin resistance may help manage PCOS symptoms. Other possible benefits of berberine for PCOS include:
- Reduce levels of androgen hormones
- Lower chronic (long-lasting) inflammation, which may be the source of some symptoms
- Reduce high levels of luteinizing hormone
- Improve ovulation and pregnancy rates
- Reduce the risk of heart disease
Dosage: Research suggests it’s safe to take berberine in doses of 400-1500 milligrams daily.
Safety: While it’s generally safe, berberine can cause side effects like stomach pain, diarrhea or constipation, gas, vomiting, and loss of appetite.
People have used chasteberry in traditional medicine for many years to help regulate hormones.
Using chasteberry may help with:
- Regulating your menstrual cycles
- Enhancing fertility
- Lowering the amount of the hormone prolactin you secrete, which may help improve ovulation
- Reducing androgen levels
- Increasing estrogen and progesterone levels
- Reducing pelvic pain
Dosage: Research suggests you can take 400 milligrams of chasteberry daily for three months. Experts are unsure of its safety or efficacy if used for more than three months.
Safety: Some side effects of chasteberry include nausea, stomach pain, headache, and itching.
Chasteberry supplements may not be safe for women with hormone-sensitive breast, ovarian, or uterine cancers. The supplement is also not recommended for people taking Parkinson’s medications, birth control pills, or antipsychotic drugs.
CoQ10 is a fat-soluble vitamin with strong antioxidant properties, which may help prevent cell damage. CoQ10 may be more effective for managing PCOS symptoms when you take it with vitamin E rather than taking it alone.
Possible benefits of CoQ10 supplements include that it may:
- Improve insulin resistance
- Protect your ovaries from oxidative damage, which may affect ovulation and hormone levels
- Decrease testosterone levels
- Reduce cholesterol levels, which may improve your metabolic health
Dosage: Taking 100 milligrams daily may give you the benefits of CoQ10. Some studies show you can safely use up to 1,200 milligrams daily. Dosages above 300 milligrams daily may be associated with increased liver enzymes, so be sure to work with a healthcare provider to monitor your health.
Safety: Some side effects associated with taking CoQ10 supplements include upset stomach, nausea, vomiting, diarrhea, and insomnia.
Omega-3 fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) may help manage PCOS symptoms.
Omega-3 fatty acids may help:
- Reduce insulin resistance
- Improve metabolic complications such as diabetes, obesity, and heart disease
- Reduce testosterone levels
- Improve fertility
Dosage: Experts consider doses of up to 5 grams of combined EPA and DHA daily to be safe.
Safety: Some common side effects of fatty acids include heartburn, joint pain, vomiting, constipation, diarrhea, and stomach pain.
Cinnamon also shows promise in the management of PCOS symptoms. Possible benefits of cinnamon supplements may include:
- Reduce body weight
- Improve insulin resistance
- Lower blood sugar level
- Reduce testosterone levels
Dosage: Research suggests you may take cinnamon in doses of 1,500 milligrams daily for about 6-24 weeks.
Safety: Studies suggest that taking cinnamon in larger amounts or for too long may increase the risk of stomach-related side effects.
Low magnesium levels may worsen insulin resistance and increase testosterone levels in people with POCS. Studies suggest that magnesium can improve the overall health of people living with PCOS.
Alone, magnesium supplements may not be effective for reducing PCOS symptoms, but taking them with vitamin E may offer benefits.
Possible benefits of magnesium supplementation in PCOS management include that it may:
- Reduce excessive hair growth on your face, chest, and back
- Improve insulin resistance
- Decrease blood fats, which may help with metabolic conditions
Dosage: Research suggests that you may take magnesium at doses of 250 milligrams daily. You can also get magnesium from green leafy vegetables, nuts, seeds, and whole grains.
Safety: Supplementing with too much magnesium may lead to diarrhea, nausea, and stomach cramps.
N-acetylcysteine (NAC) may be useful for women with PCOS looking to get pregnant, especially when you combine its use with lifestyle changes.
Potential benefits of NAC in managing PCOS include that it may:
- Increase your chances of pregnancy
- Improve ovulation rate
- Reduce testosterone levels
- Complement the effect of drugs used to induce ovulation, such as Clomid (clomiphene)
- Reduce cholesterol levels
- Lower blood sugar levels
Dosage: Research suggests you may take 1,200-1,800 milligrams for about 12-24 weeks.
Safety: While generally safe, NAC can lead to side effects such as nausea, vomiting, acid reflux, and gas.
While nutritional supplements are viewed as natural, that doesn’t mean they’re safe for everyone.
It is important to consult a healthcare provider before taking any supplement. Some supplements may not be recommended for people with certain health conditions. Others may interfere with PCOS treatments or other medications you may take.
Aside from supplements, other natural ways you can help manage PCOS symptoms include:
- Maintain a weight that’s healthy for you: Studies suggest that, among people with excess weight, losing weight can help with normal ovulation and make menstrual cycles more regular. It may also reduce symptoms like increased hair growth and acne.
- Engage in regular physical activities: Regular physical activity may help reduce depression associated with PCOS and improve ovulation and regular periods.
- Follow a balanced diet: Your diet may also help you manage PCOS symptoms. Aim to eat fiber-rich foods and foods rich in protein, while cutting down refined carbohydrates and sugary foods.
Along with diet and exercise, supplements like vitamin D, inositol, chaste berry, CoQ10, berberine, and others may help you manage PCOS symptoms and complications. Not all studies agree on the benefits of dietary supplements in improving PCOS symptoms.
It’s important to use supplements for PCOS as recommended by a healthcare provider. Avoid taking a higher dosage or using them for longer than prescribed, which may increase your risk of side effects.
