PCOS Supplements: An Evidence‑Based Guide for 2025

If you’ve been diagnosed with polycystic ovary syndrome (PCOS), you’ve probably seen endless supplement lists—and plenty of conflicting advice. This guide cuts the noise with up‑to‑date evidence on the most‑studied PCOS supplements, how they work in plain English, typical doses, and safety flags.

Supplements can support—but not replace—foundational habits like nutrition, training, sleep, and stress. For those foundations, see our PCOS Diet Guide and Insulin Resistance Guide. For objective tracking of visceral fat and lean mass through your plan, consider a BodySpec DEXA scan.

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Quick answer: Best PCOS supplements (and typical doses)

• Inositol (myo‑inositol alone or MI:DCI blends) for cycle regularity and ovulation. Dose: 2 g twice daily (4 g/day). Many blends use 40:1 MI:DCI at 2–4 g/day. Evidence: mixed but generally favorable; well‑tolerated (J Clin Endocrinol Metab, 2024).
• N‑acetylcysteine (NAC) for insulin resistance. Typical: 600 mg, 2–3×/day (1,200–1,800 mg/day) for 8–24 weeks (Frontiers in Nutrition, 2023).
• Omega‑3s (EPA/DHA) for triglycerides, insulin markers, and waist measures. Typical: 1–3 g/day combined EPA+DHA for ≥8 weeks (Ovarian Research, 2023).
• Vitamin D (if low) for insulin and lipids. Typical: 1,000–2,000 IU/day; personalize to bloodwork and avoid >4,000 IU/day without medical guidance (Ovarian Research, 2024; NIH ODS, 2024).
• CoQ10 to further support insulin sensitivity. Typical: 100–200 mg/day with a meal for 8–12+ weeks (Annals of Medicine & Surgery, 2024).
• Probiotics/Synbiotics for modest support on insulin and androgens. Typical: product‑specific, often 8–12 weeks (Probiotics review, 2024).
• Berberine (emerging) for cycles and skin/hair symptoms; discuss interactions first. Typical: 500 mg 2–3×/day; phytosome 550 mg 2×/day for 90 days (Frontiers in Pharmacology, 2023).

Always check medication interactions and pregnancy intentions with a clinician. Guidelines emphasize individualized care and shared decision‑making (NHS, 2024).

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The science‑backed shortlist (with typical studied doses)

A note on magnesium

For PCOS specifically, magnesium did not show significant effects on cardiometabolic or hormonal outcomes in a 2024 meta‑analysis (Magnesium meta‑analysis, 2024).

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How each supplement may fit your PCOS plan

1) Inositol (myo‑inositol ± D‑chiro‑inositol)

How it may help

• Inositols help your cells respond to insulin and may support ovulation—two common PCOS pain points (J Clin Endocrinol Metab, 2024).

Evidence, dose, timing

• Dose: Myo‑inositol 4 g/day, often split 2 g twice daily; some use a 40:1 MI:DCI blend.
• Evidence: Helpful in many trials, but overall certainty ranges low to moderate and findings are mixed (J Clin Endocrinol Metab, 2024).
• Timeline: Give it 8–12 weeks before judging response.

Safety notes

• Generally well‑tolerated. Loop in your clinician if you’re using ovulation‑induction meds or planning IVF (NHS, 2024).

2) NAC (N‑acetylcysteine)

How it may help

• Acts as an antioxidant and insulin‑sensitizer; may lower fasting glucose and HOMA‑IR (Frontiers in Nutrition, 2023).

Evidence, dose, timing

• Dose: 600 mg 2–3×/day (1,200–1,800 mg/day) for 8–24 weeks.

Safety notes

• Generally well‑tolerated; occasional mild GI upset. Coordinate with your fertility team.

3) Omega‑3 fatty acids (EPA/DHA)

How it may help

• Can improve triglycerides, LDL‑C, and insulin resistance markers in PCOS (Ovarian Research, 2023).

Evidence, dose, timing

• 1–3 g/day EPA+DHA, with meals; benefits usually show up after ≥8 weeks.

Safety notes

• May increase bleeding risk at higher doses or with anticoagulants. Common nuisance effects: fishy aftertaste, mild GI upset.

4) Vitamin D (if low)

How it may help

• Low vitamin D is common and ties into insulin resistance. An RCT at 2,000 IU/day improved insulin measures and lipids—especially in women with obesity or insulin resistance (Ovarian Research, 2024).

Evidence, dose, timing

• Base dosing on bloodwork. Many adults use 1,000–2,000 IU/day; do not exceed 4,000 IU/day without medical guidance (NIH ODS, 2024). Re‑test after ~12 weeks.

Safety notes

• Fat‑soluble; excess can be harmful. Review all supplements/meds with your clinician.

5) Coenzyme Q10 (CoQ10)

How it may help

• Supports mitochondria (your cells’ “engines”); a small RCT suggests improved insulin sensitivity with good tolerability (Annals of Medicine & Surgery, 2024).

Evidence, dose, timing

• 100–200 mg/day with a meal (fat improves absorption) for 8–12+ weeks.

Safety notes

• Typically well‑tolerated; confirm safety if you’re on anticoagulants.

6) Probiotics and synbiotics

How it may help

• The gut‑hormone link matters in PCOS. Trials report modest improvements in insulin resistance and androgen markers (Probiotics review, 2024).

Evidence, dose, timing

• Strains/formulas vary; many trials run 8–12 weeks. Pair with a fiber‑rich, minimally processed diet for best effect.

Safety notes

• Generally safe for healthy adults; immunocompromised people should ask their clinician first.

7) Berberine (emerging option)

How it may help

• A highly absorbable berberine form improved cycle regularity over 90 days; acne and hirsutism scores also improved. Metabolic changes were mixed vs standard care (Frontiers in Pharmacology, 2023).

Evidence, dose, timing

• Common: 500 mg 2–3×/day; phytosome trial used 550 mg 2×/day for 90 days.

Safety notes

• Possible drug interactions (multiple metabolism pathways). Avoid in pregnancy unless your clinician says otherwise. GI upset is possible. Use only with clinician oversight.

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A practical 90‑day PCOS supplement plan (to discuss with your clinician)

Weeks 0–2: Baseline and build the foundation

• Get baseline labs (fasting glucose/insulin, lipids, vitamin D) and a BodySpec DEXA scan to quantify visceral fat and lean mass for later comparison. If insulin resistance is a focus, our Insulin Resistance Guide has step‑by‑step strategies.
• Lock in habits: protein at each meal, mostly low‑GI carbs, 2–3 strength sessions/week, 150+ minutes of cardio, 7–9 hours sleep—start with the PCOS Diet Guide.

Weeks 2–12: Pick your priority and layer smartly

• For cycle regularity/ovulation: try myo‑inositol 2 g twice daily (or MI:DCI 40:1, total 2–4 g/day). Reassess after 8–12 weeks.
• For metabolic markers: add NAC 600 mg 2–3×/day, omega‑3 (EPA+DHA) 1–3 g/day, and correct vitamin D if low.
• If glycemic markers remain elevated by week 6–8: consider CoQ10 100–200 mg/day. If meds and GI tolerance allow, discuss adding berberine with your clinician.
• To support the gut‑hormone axis: consider 8–12 weeks of a quality probiotic/synbiotic, especially if you have GI symptoms or want help with androgen markers alongside diet upgrades.

Week 12: Re‑test and decide next steps

• Recheck labs (insulin/HOMA‑IR, lipids, vitamin D if supplemented). Repeat BodySpec DEXA to evaluate visceral fat, lean mass, and regional changes. Use these objective results to decide what to keep, tweak, or drop.

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Measuring your progress with DEXA

A BodySpec DEXA scan provides:

• Visceral fat estimates to gauge cardiometabolic risk
• Regional lean mass to ensure you’re maintaining or building muscle while you cut fat
• Reliable comparisons every ~12 weeks to validate your plan

Ready to get data you can act on? Book your BodySpec DEXA scan in seconds.

Pair your scans with habit upgrades from our PCOS Diet Guide and, when needed, Hormone Testing for Women.