Why You Need To Be Cautious When Choosing Nutritional Supplements

What You Need to Know About Nutritional Supplements for PCOS

Have you ever stood in the supplement aisle feeling overwhelmed, or left with a basket full of expensive tablets “just in case”? Many women with PCOS are sold the idea that the right supplement will be the missing piece in their hormone puzzle.

But the truth is: while targeted supplements can absolutely support PCOS symptoms, the wrong ones can be a waste of money, or even make things worse. In this blog, I’ll explain why supplements aren’t always straightforward when it comes to PCOS, what to look out for, and how to choose wisely.

Why Supplements Are So Common in PCOS Management

PCOS is a complex condition with different root drivers: insulin resistance, inflammation, gut imbalances, nutrient deficiencies, stress hormones, and more. Because there’s no “cure,” many women turn to supplements for extra support, especially when conventional advice feels limited or dismissive.

And yes, supplements can help:

• Inositol may improve insulin sensitivity and support ovulation

• Magnesium can reduce PMS, support sleep and calm the nervous system

• Omega-3s help lower inflammation and balance hormones

But that doesn’t mean everyone with PCOS needs every supplement. What works for one woman may be completely wrong for another, especially if the underlying drivers are different.

5 Reasons to Be Cautious When Choosing Supplements for PCOS

1. Not All Supplements Are Backed by Evidence

Many products are marketed with vague claims like “supports hormonal balance” or “good for women’s health.” That doesn’t mean they’ve been tested for PCOS, or even contain effective doses.

Example:A multivitamin might have some useful nutrients, but not in amounts high enough to make a difference. Or a “hormone-balancing” blend might contain herbs that aren’t appropriate if you’re trying to conceive or have irregular cycles. The NHS has a general list of vitamins and minerals here.

Tip: Look for supplements backed by clinical studies (in women with PCOS, where possible) and with transparent ingredient lists and dosages.

2. Quality Matters More Than You Think

Supplements aren’t as tightly regulated in the UK as medicines. That means two brands selling the same nutrient, like magnesium or inositol, may be worlds apart in terms of quality, absorption and purity.

Some may contain:

• Inactive or poorly absorbed forms (e.g. magnesium oxide vs magnesium glycinate)

• Fillers, artificial sweeteners, colours, or allergens

• Inconsistent dosing or contaminants

Tip: Choose practitioner-quality or third-party tested brands, and avoid cheap supermarket or social media products unless you’ve verified the source.

3. More Is Not Always Better

It’s easy to fall into the trap of taking “a bit of everything” especially if you’ve read about lots of different nutrients for PCOS. But over-supplementing can be just as unhelpful as under-supplementing.

Too many supplements at once can:

• Compete for absorption

• Put unnecessary strain on your liver or digestive system

• Mask what’s really helping or causing side effects

Tip: Focus on the most relevant supplements for your specific symptoms, root causes, and test results if you have them.

4. Your Root Causes Might Be Different to Someone Else’s

You might see women on Instagram swearing by berberine or saw palmetto, but if you don’t have high androgens, gut imbalances, or insulin resistance, those supplements might not be right for you. In fact, they could make things worse.

Example:

• If your cycles are missing due to stress or undereating, inositol alone may not bring them back

• If you’re not constipated or sluggish, pushing liver detox supplements could trigger unwanted symptoms

Tip: Start by understanding why your symptoms are happening, then choose supplements that support those root causes.

5. Supplements Are Not a Substitute for Food, Sleep or Stress Support

Supplements are exactly that, supplemental. They can give you a boost, but they won’t replace the basics of blood sugar regulation, anti-inflammatory eating, movement, or nervous system regulation.

If you’re not eating enough protein, sleeping poorly, or skipping meals, no supplement will fully “fix” your hormones.

Tip: Build your foundations first by eating the right foods, then use supplements to fine-tune and fill gaps.

So What Supplements Are Worth Considering with PCOS?

This depends on your symptoms and root causes, but here are some evidence-based examples often used in a tailored PCOS plan:

Supplement	Benefit	When It May Help
Inositol	Supports ovulation, insulin, egg quality	Irregular cycles, insulin resistance
Magnesium glycinate	Calms the nervous system, supports insulin and sleep	Cravings, PMS, anxiety, poor sleep
Zinc	Supports skin, cycles, immune health	Acne, low progesterone, long cycles
Omega-3s (EPA/DHA)	Reduces inflammation, supports hormone signalling	Inflammation, mood issues, high androgens
Vitamin D3 + K2	Supports hormone balance and immunity	Low mood, fatigue, known deficiency
NAC (N-Acetyl Cysteine)	Liver support, egg quality, insulin resistance	When detox or fertility support is needed

Important: These are examples, not personal recommendations. Always assess what’s relevant for you.

How I Help Clients with Supplement Plans in the PCOS Hormone Shift Method

In my 12-week PCOS programme, supplements are never thrown in randomly. We start slowly, by addressing root causes like:

• Gut health

• Blood sugar balance

• Inflammation

• Cycle patterns

• Nutrient intake from food

Then we layer in targeted supplements, if appropriate, based on your symptoms, health history, and optional test results. You’ll never be left guessing what to take, when, or for how long.

Takeaway: Be Selective, Not Supplement-Obsessed

If you’ve been collecting bottles but not seeing results, it might be time to step back. Supplements can be powerful tools, but only when chosen strategically.

You don’t need a cupboard full. You need the right support for your body.

Personalised Support for Women With PCOS

Want help personalising your supplement plan? 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, with gut health, cycle support and blood sugar balance built in.

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 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.