Along with lifestyle changes such as diet, exercise, and sleep, one of the best ways to manage PCOS without relying on medications (a choice I support, though your individual situation may vary) is by using supplements targeted to specific issues. These will help in balancing and regulating your hormones and menstrual cycle, fight inflammation, give you needed vitamins and minerals, and improve your overall health. Let’s take a look at some of the supplements for PCOS that have the potential to help most (see note at the end).

Women’s Multivitamin

Even if you don’t have PCOS, it’s still a great idea to take a multivitamin every day. It gives you a daily dose of some of the most important vitamins and minerals you need that you might not always be getting from food, or some you may be deficient in. Keep in mind, however, that taking a multivitamin does not replace the need for a healthy diet (another post coming on that). No matter what other supplements you may choose to take, it never hurts to take a multi. You can’t go wrong with Garden of Life Vitamin Code:

Turmeric

There may not be such thing as a magical supplement, but turmeric comes pretty close. Turmeric is a brightly orange-colored plant from the ginger family that’s been used in cooking particularly in India and Southeast Asia for thousands of years. Out of its many benefits, it helps fight inflammation and improves sensitivity to insulin, both of which are particular problems with PCOS. Try BioSchwartz for a pure, high quality turmeric (with black pepper for better absorption):

Fish Oil/Omega-3

Fish oil is great for balancing your hormones which is needed for PCOS. Omega-3s are a fatty acid found in fish such as salmon, as well as certain seeds and nuts. Like turmeric, it helps improve sensitivity to insulin and inflammation, and it also helps balance and regulate your hormones, particularly lowering testosterone which is key for PCOS. Try Garden of Life Oceans 3:

Maca

With the caveat that it may not work and/or have different side effects for different people, maca can HUGE for PCOS–it has been for me! Like turmeric, it’s an ancient plant, but grown and used in the area around the Andes in Peru. And like fish oil, it’s very helpful in balancing hormones, which helps promote fertility and increase libido. Most importantly for me, it’s helped regulate my menstrual cycles. It also has been known to help with mood issues such as anxiety and depression. If you do decide to try it (preferably after consulting your doctor first), start with small doses, as it can be very strong at first. Try NOW Raw Maca:

Adrenal Support

With PCOS, it’s common to produce excess cortisol, which is further exacerbated by stress. Cortisol, produced by the adrenal glands (located above the kidneys), in turn exacerbates the hormonal issues that already exist with PCOS, particularly elevated testosterone. So in addition to trying to limit stress as much as possible (easier said than done, I know), taking a supplement for adrenal health can be a big help. Gaia Herbs Adrenal Health has a great combination of calming herbs, including ashwagandha, rhodiola, and holy basil. (And don’t forget, calming teas like lavender and chamomile help with this too!)

Probiotic

Finally, like a multivitamin, taking a probiotic is a great idea for any woman. Not only does it help digestion by promoting healthy gut microbes, but for PCOS specifically it helps with inflammation and regulate your testosterone and estrogen levels. Also, by limiting growth of harmful gut microbes, it helps boost your immune system. And like maca, they can be particularly helpful if you are trying to get pregnant. Try Garden of Life Once Daily Women’s:

Supplements for PCOS: Find What Works For You

This is hardly an exhaustive list–you might have to shop around and try what’s best for you, whether in terms of types of supplements or specific brands. It also depends on what your specific symptoms are–-some women may need more support with thinning hair, or with excess facial hair, for example. But the supplements I’ve introduced here are a start to targeting some of the basic issues common to almost all women with PCOS.

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Disclaimer: I am not a medical professional and do not claim to offer medical advice in these posts. These are meant to be informational only. Please consult further with your doctor for specific advice and treatment plans.

Photo courtesy of Kayla Maurais on Unsplash