Supplements for PCOS Inflammation: What Works and What Doesn’t

If you’re living with PCOS, you’ve likely heard the term “inflammation” more than once, and for good reason.

Chronic low-grade inflammation is common in PCOS and may contribute to symptoms like insulin resistance, weight gain, fatigue, acne, and irregular cycles.

But can supplements help reduce inflammation in PCOS? And which ones are worth your time (and money)? Let’s break down what the research actually says, without the fads or fluff.

Why Inflammation Matters in PCOS

Inflammation isn’t always a bad thing. Your body naturally uses it to heal and protect. But with PCOS, we often see ongoing, low-grade inflammation that isn’t linked to an injury or infection.

Instead, it’s driven by things like:

• Insulin resistance

• Imbalanced gut health

• Excess androgens (male hormones)

• A nutrient-poor diet high in sugar, ultra-processed foods and trans fats

This chronic inflammation can disrupt ovulation, worsen metabolic symptoms, and make it harder to shift weight.

Supporting your body to reduce inflammation can help create a more hormone-friendly environment, and supplements may play a supportive role alongside food, movement, sleep, and stress.

We explore this more deeply in Weeks 4 and 5 of the PCOS Hormone Shift Method Foundations Programme, where we focus on reducing internal stress and rebalancing blood sugar.

The Role of Supplements: Food First, Then Targeted Support

Before we go into the options, it’s important to remember: supplements don’t replace a nutrient-dense, anti-inflammatory diet. Think of them as tools, useful when used appropriately, but not a fix-all.

In the programme, we always focus on building your food and lifestyle foundation first. Then, if symptoms persist or if test results highlight gaps, we explore personalised supplement options that support hormone balance, metabolism and inflammation.

6 Evidence-Based Supplements That May Help with Inflammation in PCOS

1. Omega-3 Fatty Acids (Fish Oil or Algal Oil)

Omega-3s from oily fish or high-quality supplements are well-studied for their anti-inflammatory effects. In PCOS, they may help:

• Lower CRP (an inflammatory marker)

• Improve insulin sensitivity

• Support ovulation and lipid balance

Dose: Often 1,000–3,000 mg daily EPA/DHA, but check with a practitioner for personalised guidance.

Tip: Look for a supplement that’s been third-party tested for purity and oxidation.

2. N-Acetylcysteine (NAC)

NAC is an antioxidant that helps the body make glutathione, one of your most important internal detoxifiers. Studies show it may support:

• Lower levels of inflammatory markers

• Improved insulin resistance

• Reduced androgen levels

Dose: 600–1,800 mg daily depending on need.

Note: Not suitable during pregnancy and best used under supervision if trying to conceive.

3. Curcumin (Active Compound in Turmeric)

Curcumin is well-known for its anti-inflammatory properties, but standard turmeric supplements aren’t always well absorbed.

In PCOS, curcumin may help reduce inflammation, insulin resistance, and oxidative stress – but it needs to be in a form that’s absorbed well (e.g. liposomal delivery).

Dose: 500–1,000 mg daily of a bioavailable form.

Tip: Check your supplement for phospholipid-bound forms for better absorption.

4. Vitamin D

Many women with PCOS are low in vitamin D, and deficiency is linked to higher inflammation and insulin resistance.

While not technically an anti-inflammatory supplement, optimising your vitamin D status can reduce CRP and support overall immune and hormonal health.

Dose: Test your levels first. Maintenance often falls between 1,000–3,000 IU daily, but personalised dosing is key.

Testing: This is one of the most common deficiencies I see in practice and can be easily tested via a finger-prick home test or GP bloodwork.

5. Magnesium

Magnesium is involved in over 300 biochemical reactions and helps regulate inflammation, blood sugar, and stress response.

In PCOS, low magnesium may worsen insulin resistance and increase inflammatory markers. Supplementing can help calm the nervous system and support better sleep, both important for inflammation control.

Dose: 200–400 mg daily of magnesium glycinate, citrate, or malate.

Tip: Avoid oxide forms, which are poorly absorbed.

6. Probiotics (Specific Strains)

An imbalanced gut microbiome can increase inflammation and affect hormonal signalling. Some probiotic strains may help reduce inflammation, particularly Lactobacillus and Bifidobacterium species.

Emerging evidence shows probiotics may:

• Reduce CRP and other markers

• Support insulin sensitivity

• Help regulate androgen levels

Dose: Strain-specific benefits vary, so seek professional guidance for the right product.

Note: In the PCOS Hormone Shift Method, we start with simple gut-supportive foods in Week 3 before exploring probiotic strains or functional stool testing if needed.

What About Anti-Inflammatory Supplement Stacks or Greens Powders?

Many PCOS-focused supplements or “greens” powders claim to reduce inflammation, but quality and dosing vary wildly. These blends often mix small amounts of lots of ingredients, with no clear evidence on their combined effect.

If you’re using one, check for third-party testing, clear labelling, and therapeutic doses. In most cases, targeted individual supplements offer better value and impact.

How Do You Know If Inflammation Is Improving?

Inflammation isn’t always easy to measure day-to-day. However, in practice, clients often notice:

• Fewer energy crashes

• More stable moods

• Reduced bloating and skin flare-ups

• Less water retention and puffiness

Tracking your symptoms week to week, something we do inside the programme using simple progress tools, can help identify what’s working and where extra support may be needed.

For some women, functional testing (such as nutrient markers, gut health or CRP) can give extra insight when symptoms aren’t shifting as expected.

Final Thoughts: Reduce Inflammation with a Whole-Person PCOS Strategy

Supplements can be helpful in calming inflammation linked to PCOS, but only as part of a broader picture. Blood sugar regulation, quality sleep, movement, stress support, and a fibre-rich, anti-inflammatory diet form the foundation.

If you’re already working on those areas and still struggling with inflammation or hormone symptoms, adding the right supplements – in the right form and dose – may support your next steps.

Want help deciding which supplements are worth your time?

In the PCOS Hormone Shift Method, we walk through the best anti-inflammatory foods, key nutrient gaps, and when testing or supplements may be appropriate, all with a realistic, root-cause approach that avoids overwhelm.

I am a BANT registered nutritionist and health coach, specialising in hormone balance.

I work online with women who feel held back by stubborn weight gain and symptoms of hormonal imbalance like PCOS. Consultations are available online locally in Manchester, across the UK and Europe.

My PCOS programme can guide you towards hormonal health, weight loss, and building sustainable healthy habits

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If you're experiencing symptoms of PCOS hormonal imbalance, stubborn weight gain or inflammation and you would like to adopt an science-based approach to optimise your health, consider booking a free call.

Updated in July 2025 to reflect new PCOS research and nutrition strategies. 

Disclaimer: This blog is for educational purposes only and is not a substitute for personalised advice. Always speak to your GP or a registered practitioner before starting new supplements, especially if you are pregnant, trying to conceive, or on medication.