Polycystic Ovary Syndrome Management: Top 7 PCOS Supplements
Polycystic ovary syndrome (PCOS) is a condition affecting 1 in 15 women across the world. (1) Its characteristic components include increased androgens (‘male hormones’), acne, increased hair growth, hair loss, and can affect glucose and insulin metabolism as well as fertility in women. However, there are foundational tools to implement that must be in place to start supporting your body with Polycystic ovary syndrome management.
But if you’ve found yourself here you might already have the foundational pieces in place and want to get even more specific with specific nutrients in the diet, maybe even in supplement form.
I’ve put together a list of the top 7 PCOS supplements that can offer more specific support for body systems that are involved in the root cause(s) of PCOS (1) and can aid in polycystic ovary syndrome management.
PCOS Supplement #1: Aloe Vera
This plant contains vitamins A, C and E along with minerals, antioxidants, phytosterols, pectins (a type of soluble fiber) and cellulose (insoluble fiber).
Aloe vera could be helpful in supporting an increased estrogen levels, commonly lower in PCOS relative to androgens. Lower estrogen levels downstream impacts fertility, so aloe vera may be helpful to add in. My rec would be to add aloe vera juice into a daily mocktail to aid in polycystic ovary syndrome management. You can find a recipe on page 10 of my free mineral guide.
PCOS Supplement #2: Chamomile
Chamomile contains different flavonoids and antioxidants that have specific anti-inflammatory effects and is often used for alleviating period-related cramps in menstruating women. One study showed it could aid PCOS symptom management in ovarian tissues and increase the number of uterine follicles as well as improve LH secretion. (2) My fav way to add chamomile in would be via tea. I love to wind down at night with a cup of chamomile tea and even putting a splash of milk in there for some fat + carbs before bed.
PCOS Supplement #3: Chaste Tree
Also known as vitex berry, this entire plant offers many benefits. The essential oil from the leaves may have antimicrobial activity on bacteria in the gut while other parts of the plant can support polycystic ovary syndrome management by alleviating PMS symptoms as well as promoting balance between estrogen and progesterone levels. In a women’s study that implemented dietary changes along with a chaste tree supplement, 3 months into the changes sex hormone levels improved and at the conclusion of the study over 25% of women became pregnant. I never recommend starting a supplement without discussion with your provider/OB-GYN but vitex could be a helpful tool alongside diet changes to support improved hormone levels and in turn fertility.
PCOS Supplement #4: Cinnamon
Cinnamon extract has been shown to increase how your body processes glucose storage at the cellular level as well as increasing sensitivity to insulin at the cell. Together, these support polycystic ovary syndrome management. To see any significant benefit, most studies have to give a super high dose of cinnamon, much higher than we’d consume if we just ate it as a spice. But that doesn’t take away from the fact that using cinnamon in cooking, baking, as a tea will still provide benefits! My fav way is to top on a warm bowl of oats, as a tea or snuck into my spice blend in a curry.
PCOS Supplement #5: Flax
Flaxseed is rich in fat, protein and fiber along with minerals and vitamins A, B, D, E. Flaxseed also has antifungal, antibacterial and antiviral properties. Higher levels of androgens, the “male” hormones, are mostly responsible for PCOS-related symptoms (hirsutism, hair loss, acne, irregular periods). Women biologically have androgens, however when they are increased in the body is when symptoms arise. One study supplemented 30g of flaxseed per day saw decrease in these hormones. Flaxseed contains high levels of lignans (a plan estrogen) that has been associated with antioxidant effects and helping to balance hormones by reducing androgens and increasing SHBG (sex hormone-binding globulin) which is a protein to eliminate excess androgens. You can incorporate these with brown or golden flaxseeds ground into flaxseed meal or use flax oil as part of a salad dressing. The optimal dose for PCOS can differ between women but in general, I’d recommend consuming 1-3 tbsp of ground flax per day for the most benefits.
PCOS Supplement #6: N-acetylcysteine (NAC)
NAC is an amino acid that can support regulating hormone levels as well as providing antioxidant benefits. It’s been associated with supporting fertility (by improving egg quality) as well as improving lipid levels that are typically imbalanced in women with PCOS. In general, we obtain most amino acids via protein in our diet. I always recommend coming back to foundations first and focusing on diet quality rather than jumping into supplementation. First step here is to make sure you’re 1) varying your protein intake (such as cold water fatty fish, poultry, lean red meat, eggs) and 2) eating enough protein. This is what’s going to guarantee you’re actually providing your body with the basic tools to get all the amino acids you need. If your diet foundation is in place and you think supplementing here might be what you need, I’d chat with your provider to ensure this is appropriate and to help find the right dose for you.
PCOS Supplement #7: inositol
Inositols are small molecules that resemble sugars (glucose) in the body. They are formed from the breakdown of phytic acids which are found in fruits, nuts, legumes and grains. Our body makes inositols when we consume these foods but we can get a more potent dose in supplement. Inositol has been seen to lower androgens, increase SHBG (the hormone that helps eliminate excess hormones from the body), improving lipid levels and supporting weight loss, improving LH to FSH ratio and promoting healthy ovulation and pregnancy (3) By supplementing, you’re giving your body the tools to support polycystic ovary syndrome management. A general dose is 2-4g per day either as myo-inositol on its own or as a mix of myo-inositol plus D-chiro-inositol.
Now what?
We’ve seen various studies utilize plant compounds and herbal medicines to help in the treatment of PCOS. The benefits from adding these PCOS supplements are due to how they strengthen the immune system as well as supporting menstrual cycle regulation. But before blindly adding these compounds in via supplements, a friendly reminder that supplements are meant to supplement a good diet foundation. AKA make sure to have the basics in place. (What are the basics to polycystic ovary syndrome management? You can read here!) Then, after chatting with your provider, maybe consider adding some of these herbs and plant compounds either when cooking, as a tea, or in supplemental form.