If you have PCOS and have looked into supplements that might help, you’ve probably got more recommendations than you know what to do with! Inositol, vitamin D, magnesium, omega-3, B12… A quick scroll on socials or Google can result in a very long list of nutrients promising to “balance your hormones”. But which PCOS supplement actually has decent evidence that backs up that it’s worth taking?
It’s an especially interesting question at the moment because in May this year, PCOS got a new name. Global women’s health experts published a report in The Lancet, explaining that polycystic ovary syndrome (PCOS) has officially been renamed polyendocrine metabolic ovarian syndrome (PMOS).
This change helps reflect what the condition actually is: not just an issue with a woman’s ovaries, but something more complex which can affect multiple hormonal and metabolic systems throughout the body. The old name was also misleading because it suggested that you had to have ovarian cysts to have PCOS when, in fact, you don’t!
We’re using the term ‘PCOS’ in this blog because it’s the name most women know, and search for. But the new name helps emphasise that PCOS is about far more than periods and ovaries. Involving everything from Insulin resistance, to androgen levels, metabolism and hormones… which helps explain why certain nutrients have become so important in PCOS research.
Which PCOS supplement should you take?
As with all health conditions, there isn’t one magic PCOS supplement that everyone needs and suits everybody.
Symptoms can vary hugely from one person to the next, and so what helps you, may not necessarily be the best option for your friend with PCOS. But there are a few nutrients that are worth considering for everyone, here’s why:
1. Myo-inositol: the PCOS supplement with some of the strongest evidence
If you’ve already researched the best supplement for PCOS, you’ve probably heard of Myo-inositol. It occurs naturally in the body and helps with cell signalling, including the pathways involved in insulin. Especially important if you’re a women with PCOS, where insulin resistance (where you don’t respond to insulin as well as you should, and have to produce more of it to keep your blood sugar stable) is common.
Recent research found that taking a Myo-inositol supplement can support the body in using insulin more effectively, improve hormone levels, and support more regular ovulation, with some studies showing it could also help increase the chance of pregnancy.
Full disclosure: this research was on oral forms of myo-inositol, ideally taken in daily doses of 2–4g. We don’t currently sell a myo-inositol product at PatchWorks, but want to flag it at the top of this list because the evidence makes it a PCOS supplement that you really should know about if you’re living with the condition.
2. Vitamin B12: a particularly important PCOS supplement if you take metformin
This is the one we think far more women need to know about! Metformin is often prescribed to people with PCOS, particularly if their main symptoms include insulin resistance and metabolic symptoms. Metformin can be a gamechanger in helping to keep these symptoms under control, but there is a downside…
In June 2022, the UK’s Medicines and Healthcare products Regulatory Agency (MHRA) updated its advice to state that reduced vitamin B12 levels are one of the most common side effects of taking metformin (around 1 in 10 people who take it). The risk increases with higher metformin doses, and if you’re aking it for longer periods of time. For example, one study comparing women newly diagnosed with PCOS with those who had been taking metformin for at least six months found significantly lower B12 levels in the metformin group. So if you’re on metformin, it’s definitley worth asking your Dr for a B12 test – especially if you’ve been taking it for a while.
The good news? If you are running low on B12 (symptoms include tiredness, pins and needles, and a sore red tongue – for more read Should You Be Taking a B12 Supplement) a super simple way to top up is our handy B12 Plus patch. A must-have PCOS supplement if you’re taking metformin, it contains methylcobalamin, one of the naturally occurring, active forms of vitamin B12 in the body. And because absorption of high-dose oral B12 can actually be surprisingly low, a patch could be a more reliable way for you to top up.
3. Vitamin D: a must for everyone, but particularly if you’ve got PCOS
Vitamin D has attracted a lot of attention in PCOS research, because low vitamin D levels are frequently reported in women with the condition. What’s more, studies have shown that as well as improving your vitamin D status, taking a daily D supplement also helps boost your hormone and metabolic health – a must if you’ve got PCOS. Researchers have also seen improvements in total cholesterol, testosterone levels and hs-CRP, an inflammation marker in the body. Lower levels of inflammation can help to reduce the symptoms of PCOS – and, in fact, any chronic illness – hurrah!
So it’s well worth taking vitamin D as a PCOS supplement and for your general health too. Vitamin D is one of the most common deficiencies in the UK and the NHS recommends topping up from October to April for EVERYONE. Don’t get enough and it could affect your bones, teeth and immune health.
Our handy Vitamin D3 patch is a super easy way to top up. To find out how to use your patch (or any vitamin D supplement) optimally and the best ways to boost your levels read: 4 Ways To Get The Most Out Of Your Vitamin D Supplement.
4. Magnesium:
Magnesium is involved in hundreds of processes in the body, including energy production, muscle function, and supporting the nervous system. Research has also found that women with PCOS may have lower magnesium levels than those who don’t have it.
While magnesium certainly isn’t a treatment for PCOS, it’s worth considering adding to your PCOS supplement routine if symptoms like tiredness, poor sleep, or muscle pain are getting you down. It also supports normal psychological function, which can be helpful when you’re dealing with the stress and emotional strain of an unpredictable condition like PCOS.
Our bestselling Tri Mag Complex is packed with three highly absorbable forms of magnesium: threonate, glycinate and malate. Pop one on each day for around eight hours for a steady supply – without swallowing tablets, or risking the tummy upsets that oral magnesium can sometimes cause. You do not need more abdominal discomfort!
5. Omega-3: an important PCOS supplement for metabolic health
Omega-3 fatty acids are best known for supporting the heart and brain, but they could also be helpful for women with PCOS too.
PCOS can affect the way your body responds to insulin and is often linked with higher cholesterol and triglyceride levels. Research suggests omega-3 supplements may help support insulin sensitivity and healthier blood-fat levels, while their anti-inflammatory properties could also help calm the condition down. For many women, lower inflammation levels = less symptoms.
If you don’t eat oily fish regularly, or find those huge oral fish-oil capsules off-putting (hard to swallow and fishy burps are not the one), our Omega 3 patch is a fab alternative. No fishy aftertaste, just a steady supply of Omega-3 over the 8 hours you wear the patch – job done!
How could patches help as a PCOS supplement?
If you’re already managing PCOS symptoms AND medication, swallowing several supplements on top of this can feel like another chore. Especially if you have a sensitive stomach or take metformin, which can cause digestive upset.
Unlike tablets, PatchWorks patches deliver the nutrients through the skin, bypassing the gut completely. This means no pills to swallow, nothing extra for your digestive system to process and no need to take them with or hours apart from food.
Simply apply your chosen PCOS supplement patch to clean, dry skin and wear it for around eight hours for a steady release of all the good stuff you need to help you get through the day or night.
