Essential Supplements for PCOS (And Why Testing Matters Before You Take Anything)

If you’ve been diagnosed with PCOS, chances are you’ve already been overwhelmed with advice, especially when it comes to supplements.

One person tells you to take inositol. Another swears by berberine. TikTok says magnesium. Instagram recommends 10 different powders, herbs and capsules… and suddenly you’re left wondering:

“What do I actually need… and what’s a waste of money?”

Here’s the truth: supplements can absolutely support PCOS symptoms, but only when they’re chosen based on your hormones, your biochemistry, and what your body is actually asking for.

Because PCOS is not one-size-fits-all… and neither is your supplement routine.

Common supplements used in PCOS management

Why Personalised Nutrient Testing Matters for PCOS

PCOS can show up in different ways depending on what’s driving it underneath the surface. For some women it’s predominantly:

• insulin resistance and stubborn weight gain

• inflammation and fatigue

• androgen excess (acne, hair growth, hair thinning)

• irregular ovulation and cycle dysfunction

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That’s why a generic “PCOS supplement list” can be ineffective and in some cases it can make symptoms worse.

Testing helps us remove the guesswork. It allows you to see what your body is truly deficient in, what pathways need support, and which supplements are actually worth investing in.

The Truth About Essential Supplements for PCOS

You'll often see many supplements targeted as Essential Supplements for PCOS and the improvement of symptoms and whilst evidence suggest they are effective there's things to consider.

• Zinc is commonly low in women with PCOS, but taking too much can cause copper depletion.

• Berberine can be powerful for insulin resistance, but may trigger digestive side effects (and isn’t suitable for everyone).

• Inositol can support ovulation, but dosing and ratios matter.

When we test, we stop guessing and we stop wasting money on “supplements that worked for someone else.”

1) Zinc for PCOS: Skin, Hormones & Ovulation Support

Zinc is an essential mineral involved in hormone regulation, immune function, skin repair, and ovulation health — and it’s commonly linked to improved androgen balance in PCOS.

Zinc may support PCOS by helping:

• reduce acne and breakouts

• support healthier testosterone levels

• reduce inflammation

• support ovulation function

  
  

Important note: Zinc supplementation should always be balanced and guided — because too much zinc can reduce copper absorption and contribute to fatigue, nausea and immune disruption.

Best approach: test first, supplement second.

2) Myo-Inositol: One of the Most Evidence-Based PCOS Supplements

Myo-inositol is one of the most studied nutrients in PCOS, particularly for insulin resistance, cycle regulation and ovulation support.

It works by supporting insulin signalling — which is important because insulin resistance can directly increase androgen production and disrupt ovulation.

Myo-inositol may help:

• improve insulin sensitivity

• support stable blood sugar

• regulate cycles and ovulation

• improve egg quality and ovarian function

Many women benefit from combining: Myo-inositol + D-chiro-inositol (40:1 ratio)to mirror the body’s natural balance.

3) Licorice + Peony: Herbal Support for Androgen Excess

If your PCOS symptoms are strongly linked to androgen excess (acne, hair growth, hair thinning), herbal medicine can play a supportive role — when matched to the right person.

Licorice + Peony extracts have traditionally been used for hormone regulation and androgen modulation.

They may help by:

• supporting healthier androgen production

• supporting estrogen metabolism

• reducing inflammation

  
  

Licorice must be used with care, as it can raise blood pressure and impact cortisol pathways in some individuals.

This is why personalised prescribing matters — herbs aren’t “safe for everyone” just because they’re natural.

4) Fish Oil: Inflammation, Mood & Metabolic Support

Inflammation is one of the most overlooked drivers of PCOS symptoms — and it plays a major role in insulin resistance, hormonal disruption, and long-term cardiovascular risk.

A high-quality fish oil may help:

• reduce chronic inflammation

• improve triglycerides + cholesterol profiles

• support metabolic health

• support mood, brain function and nervous system regulation

Choosing high-quality, purified fish oil is important to reduce contaminant exposure.

5) Berberine: Powerful for Insulin Resistance (But Not Always Gentle)

Berberine is a plant compound often described as “nature’s metformin” because it helps activate AMPK — a key pathway for metabolism and insulin sensitivity.

Berberine may support PCOS by:

• improving insulin sensitivity

• lowering blood glucose

• supporting cholesterol and triglycerides

• assisting weight regulation

However, it can cause side effects like:

• constipation

• diarrhoea

• stomach cramps

• nausea

If berberine is suitable, the safest approach is: start low and increase slowly, use practitioner guidance (especially if on medications)

Final Thoughts: Supplements Should Support Your Body, Not Override It

Supplements can absolutely be part of a PCOS management plan but they work best when they’re:

• chosen based on your personal drivers

• supported by testing

• carefully dosed

• paired with nutrition + lifestyle changes

• prescribed with your full health picture in mind

If you’re sick of feeling confused, overwhelmed, or like you’re throwing supplements at your symptoms with no results…

You don’t need more random advice.

You need a clear plan based on your body.

Ready to stop guessing and get a supplement plan that actually fits your hormones? Book a FREE Naturopathic PCOS Assessment Call and let’s map out what your body needs to feel balanced, confident, and in control again.