Should You Take Supplements for PCOS? Why Caution Matters More Than You Think

Confused by PCOS supplements? 

From inositol powders to hormone-balancing blends, the supplement market is flooded with products promising to fix everything from weight gain to cycle irregularity. But when you have PCOS, choosing the right supplements is far from straightforward, and getting it wrong can sometimes make things worse.

Many of my clients come to me after trying multiple supplements they found online or saw on Instagram. Some helped, some did nothing, and others triggered unwanted side effects like spotting, bloating, or mood swings.

This post explains why a cautious, evidence-based approach is essential when choosing supplements for PCOS, and what to look out for before you buy.

Why women with PCOS often turn to supplements

It’s completely understandable. When you’re dealing with stubborn symptoms like fatigue, cravings, bloating, or missing periods, and you’re not getting answers elsewhere, supplements can feel like a proactive step. You want to feel better. You want to do something now.

And in some cases, targeted supplementation really can help support hormone balance, blood sugar, energy, mood or ovulation - especially when combined with nutrition and lifestyle changes. Read more about how to tell if your are ovulating in this post.

But more isn’t always better. And what worked for someone else online may not be right for you.

5 reasons to be cautious when choosing supplements for PCOS

1. 

Not all supplements are evidence-based

Just because a product is marketed for PCOS doesn’t mean it’s backed by research. Many blends contain ingredients with little or no scientific support, or include doses that are too low to be effective.

What to look for:

Stick to nutrients or compounds that have clinical studies behind them for PCOS or hormone health. Avoid proprietary blends where doses aren’t clearly listed.

2. 

One-size-fits-all doesn’t work for PCOS

PCOS is a syndrome with multiple root causes, including insulin resistance, inflammation, post-pill recovery, or adrenal dysregulation. A supplement that helps one type of PCOS may be completely wrong for another. Learn more about how to reduce inflammation in PCOS naturally here.

For example:

• Inositol is brilliant for insulin-resistant PCOS but may not be suitable if your blood sugar is already low.

• Adaptogens like ashwagandha can be helpful for stress, but may interact with thyroid medication or worsen fatigue in some cases.

• DIM (diindolylmethane) is often sold for “oestrogen detox”, but can lower oestrogen too much, especially post-pill. If you've just come off the pill, you need to read this post for post pill nutrition tips.

Bottom line: The right supplement depends on your symptom picture and test results - not just a diagnosis label.

3. 

Supplements can interact with medications

Even “natural” supplements can interact with the pill, thyroid medication, metformin, SSRIs or fertility drugs. This is rarely mentioned on social media or product labels.

Be especially cautious if you’re:

• On hormonal contraception or recently stopped

• Trying to conceive

• Taking medication for thyroid, blood pressure or mental health

Always check with your GP or a qualified practitioner before starting anything new.

4. 

Poor quality products are common

Unlike medications, supplements in the UK aren’t strictly regulated. Some brands use poor-quality fillers, incorrect doses, or fail to meet basic safety standards.

Tips for choosing quality:

• Look for UK-registered brands with GMP or third-party testing

• Avoid unbranded products from Amazon or influencers

• Check for clear labelling of ingredients and doses

• Choose practitioner-grade supplements when possible (these are often higher purity and better absorbed)

5. 

Supplements won’t fix everything

It’s easy to think there’s a pill or powder that will rebalance everything. But supplements can’t undo poor sleep, chronic stress, unbalanced meals or an undereating pattern. And over-relying on them can be costly and overwhelming. Read this post on the stress and PCOS link and this on why poor sleep disrupts hormones.

In my practice, supplements are used to support your body - not override or replace core foundations like blood sugar balance, nutrient intake and stress management.

How I use supplements in PCOS nutrition programmes

In my 12-week PCOS Hormone Shift Method, we focus on food first, but for many clients, a small number of targeted supplements can offer extra support. These are always chosen based on:

• Symptoms and cycle patterns

• Blood work or functional test results

• Your current medication or contraceptive history

• Whether you’re TTC now, later - or not at all

I use trusted UK suppliers and practitioner-only ranges, not multi-level marketing or influencer brands. And we always reassess, supplements aren’t meant to be long-term crutches.

What are some evidence-based supplements worth discussing with your practitioner?

Here are a few examples of nutrients I may use in PCOS programmes, depending on individual needs:

• Myo-inositol – for cycle support, insulin resistance and egg quality

• Omega-3 (from algae or fish oil) – for inflammation, mood, and metabolic health

• Magnesium glycinate – for stress, sleep, cravings, PMS

• N-acetyl cysteine (NAC) – for antioxidant support and ovulation (if not TTC)

• Vitamin D – commonly low in PCOS, impacts insulin, inflammation and immunity

• B-complex with B6 – for energy, mood, PMS, and methylation support

Important: Even these can backfire if the timing, dose or form isn’t right, which is why a personalised plan matters. If you are struggling with symptoms of inflammation and you have already been on an anti-inflammatory diet for 3 months, this post will help you choose supplements wisely.

What to do if you’re overwhelmed by supplement choices

If you’re feeling unsure or anxious about what to take, don’t worry, it’s completely normal.

Here’s what I recommend:

1. Simplify - more isn’t better. Start with food foundations first.

2. Review - make a list of what you’re taking (or considering) and check for overlap or unnecessary products.

3. Seek guidance - work with a qualified practitioner who understands PCOS and can tailor a plan to your symptoms and goals.

Want a food-first PCOS strategy with clear, personalised supplement advice?

In my 12-Week PCOS Hormone Shift Method, we take a practical approach, starting with real meals, symptom tracking and blood sugar balance, then layering in targeted supplements only where needed.

Every woman with PCOS is different, and your nutrition and hormone support should reflect that.

I offer evidence-based, personalised guidance through my 12-week PCOS Hormone Shift Method, or mini programmes, with gut health, cycle support and blood sugar balance built in. They are designed for women who have just come off the pill, want to lose weight or prepare their body for pregnancy.

Ready to explore what’s driving your symptoms? Book a free discovery call or download your free hormone health resource below.

Book Your Free Call

Download the Free Off The Pill Hormones Snapshot

Disclaimer

This blog is for general information and educational purposes only. It is not intended to provide medical advice, diagnose health conditions, or replace personalised care from a qualified healthcare professional.As a BANT-registered nutritionist, I offer nutrition and lifestyle support to help manage and improve health outcomes, but I do not diagnose or treat medical conditions. Always consult your GP or healthcare provider before making changes to your diet, lifestyle, or supplements, especially if you have a medical condition, take prescription medication, or are pregnant or breastfeeding.Individual needs can vary, and what works for one person may not be appropriate for another. All information is evidence-based to the best of my ability at the time of writing, but research and guidance can evolve. If you're looking for tailored support, please get in touch to book a 1:1 consultation.

Updated July 2025