Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects millions of women worldwide. While symptoms vary, the most common issues include insulin resistance, high androgen levels, and chronic inflammation, all of which can contribute to weight gain, acne, hair loss, and irregular periods.
Managing PCOS requires a holistic approach, including diet, exercise, and strategic supplementation. Below, we’ll dive into how PCOS affects the body and the best supplements to help support hormone balance and overall health.
How PCOS Affects the Body
Insulin Resistance
Many women with PCOS experience insulin resistance, meaning their bodies struggle to process blood sugar effectively. This can lead to weight gain, increased testosterone levels, and irregular menstrual cycles.
High Androgens (Testosterone & DHT)
Excess androgens, including testosterone and dihydrotestosterone (DHT), are a hallmark of PCOS. High levels of these hormones contribute to symptoms like acne, facial hair growth, and hair thinning.
Chronic Inflammation
PCOS is often associated with low-grade inflammation, which worsens metabolic issues and disrupts hormone balance. Addressing inflammation is key to improving symptoms and overall well-being.
Best Supplements for PCOS
Myo-Inositol (4:1 Ratio with D-Chiro-Inositol)
This is the brand I recommend for Myo-Inositol & is what I use: Click Here!
Use the code WELLNESSPHARM for free shipping.
Myo-inositol is one of the most well-researched supplements for PCOS. A 4:1 ratio with D-chiro-inositol has been shown to improve insulin sensitivity, restore ovulation, and support overall hormonal balance.
How to use it: Put 1 scoop of Fleur Inositol in your water or daily beverage. It doesn’t taste like anything, it is naturally sweet so I love including it in my matcha!
Berberine
This is the brand I recommend for Berberine & is what I use: Click Here!
Use the code WELLNESSPHARM for free shipping.
Often compared to Metformin, berberine is a natural compound that helps regulate blood sugar levels and improve insulin resistance. It also has anti-inflammatory properties, making it a great option for those with metabolic dysfunction.
How to use it: Take 2 capsules of Fleur Berberine daily before your biggest meal of the day.
Spearmint Tea (2 Cups Daily)
Spearmint tea is a simple yet effective way to lower androgen levels. Drinking two cups per day has been shown to reduce testosterone levels and help manage symptoms like facial hair growth. When I had high testosterone levels, I was using the Traditional Medicinals tea brand but honestly any brand will do as long as you know it is coming from the brand directly and is not being re-sold on amazon or something!
How to use it: Drink two cups of Spearmint tea daily. If it is caffeinated, try to not consume before bed (but most of them are not).
Zinc (15-30mg Daily)
Zinc plays a crucial role in hormone regulation and can help block DHT, a potent androgen linked to hair loss and acne. It also supports immune function and skin health. Please be sure to supplement zinc with copper if you are taking it for more than two weeks. If you take zinc without copper, it can deplete your copper levels. That is why we always, always include Zinc and Copper together in our Focus Pills.
How to use it: Take zinc WITH a meal anytime.
Omega-3s (EPA/DHA)
Omega-3 fatty acids, particularly EPA and DHA, have strong anti-inflammatory effects. They help regulate hormone production, reduce insulin resistance, and support overall metabolic health.
How to use it: Take fish oil with food preferably in the morning for best absorption.
Can you take all of these together?
It’s always important to ask your doctor before using supplements or starting a new supplement regimen. However, in general, it is safe to use these supplements together- there are no interactions. If you are currently using medication, you must ask a trusted healthcare professional before starting new supplements, as this is not medical advice.
Final Thoughts!!
PCOS is said to be a lifelong condition, but with the right approach, it can be managed effectively and totally controlled. Supplements like myo-inositol, berberine, and omega-3s, combined with strategic lifestyle changes, can make a significant difference in hormone balance, metabolic health, and overall well-being.
If you’re navigating PCOS, focusing on sustainable habits and evidence-backed interventions will help you feel your best and take control of your health.
