PCOS and Dietary Supplements: Which Nutrients Can Help Naturally?

PCOS affects 1 in 10 women. And yet, it remains largely unknown, trivialized, and poorly explained. Women are told that their periods will eventually return, that acne is “normal,” that they are probably eating too much… and that there is nothing to be done as long as they don’t want children. They are led to believe that there is no solution, no dietary supplement for PCOS.

PCOS isn't just a "minor disorder" or a baby project on hold. It deserves to be understood, heard, and supported.
And yes, there are ways to take action. Not to make it disappear, but to live better with it, soothe the signs, and regain balance.

In this article, we present the most useful food supplements to naturally support PCOS, as well as lifestyle advice that can make all the difference.

SO… what? PCOS is the acronym for polycystic ovary syndrome , formerly called Stein-Leventhal syndrome.

Concretely, it is a hormonal imbalance that disrupts the functioning of the ovaries. The latter struggle to release an egg each cycle: ovulation occurs poorly or not at all. The follicles (small pockets that contain the eggs) therefore accumulate in the ovaries without reaching maturity. This is what is called “multifollicular” ovaries and this is where the name PCOS comes from.

Important: PCOS is not a “disease” in the strict sense of the term. A disease generally has a single cause and a well-defined treatment. A syndrome, on the other hand, groups together several symptoms that can vary from one woman to another, without a specific origin or universal solution. This is exactly the case here.

PCOS is therefore a functional and multifactorial syndrome, which can appear as early as adolescence. We know that several factors can contribute to its appearance:

• A genetic predisposition,

• Insulin resistance,

• An imbalance of the hormonal axis (ovaries, pituitary gland, adrenal glands),

• And sometimes chronic low-grade inflammation.

It is the most common female hormonal disorder of reproductive age and the leading cause of infertility in France, according to INSERM.

However, it is still too little diagnosed or recognized and many women remain in a state of incomprehension for years, or even in a real medical wandering.😔

The diagnosis of PCOS is made with a gynecologist or an endocrinologist, and it takes place in two complementary stages:

1️⃣ First step: pelvic ultrasound, which allows us to identify possible multifollicular ovaries (and not “cysts” as the name suggests), in other words an abnormal accumulation of small follicles that do not reach maturity.

2️⃣ Second step: blood hormone test, to assess in particular the levels of androgens (testosterone, DHEA, etc.), FSH, LH, prolactin and sometimes AMH (anti-Müllerian hormone).

Diagnosis is based on the so-called Rotterdam criteria , which are used as a reference. For PCOS to be suspected, at least two of these three criteria must be met:

• Irregular or absent cycles, a sign of a lack of ovulation,

• Hyperandrogenism, visible (acne, hairiness, hair loss) or detected in blood tests,

• Multifollicular ovaries visible on ultrasound, or high AMH levels.

But that's not all. Before making a diagnosis, it is essential to rule out other possible causes: this is called a diagnosis of elimination, and it is an integral part of the process. It helps ensure that it is not, for example, a thyroid disorder, a prolactin-producing pituitary adenoma, or Cushing's syndrome.

“What if I take the pill?” It's still possible, but the diagnosis can be more complex because some markers are distorted. In this case, don't hesitate to seek medical advice.

Since we're talking about inositol: let us introduce you to the star active ingredient in food supplements dedicated to PCOS.

Sometimes nicknamed "vitamin B7", Inositol is not a vitamin in the strict sense, but a sugar naturally present in the body, structurally close to the B vitamins.

Its interest in the context of PCOS is widely documented, notably through systematic reviews, that is to say rigorous analyses of several scientific studies on the same subject. 🔎

This work highlights its potential to improve insulin sensitivity, support hormonal balance and promote more regular cycles.

It is therefore quite natural that we find Inositol in our Multivitamins, in synergy with the other allies of PCOS: Chromium, Zinc and Vitamin B9.

The package of this syndrome also includes: low-grade discomfort, mental fatigue, loss of concentration... These are heavy effects that can be alleviated by a good daily intake of essential fatty acids.

Omega-3 can therefore be added to the list of dietary supplements for PCOS, and more specifically EPA and DHA which contribute to normal brain function.

A scientific review also highlighted their potential role in preventing and improving insulin resistance, which is very common in women with PCOS. Researchers emphasize that an intake of at least 1 g/day of EPA + DHA would be necessary to observe a beneficial effect.

📚 To go further, discover our article on the foods richest in Omega-3 .

I'm Éloïse Dubois-Gaché, a naturopath specializing in herbal medicine and female hormonal balance. I work with women affected by PCOS every day, and today I'd like to share with you some practical advice that I regularly give during consultations:

✅ Adopt a low glycemic index diet : it helps to better stabilize blood sugar and improve insulin sensitivity, a key point in PCOS. I recommend that you prioritize fiber, increase your protein intake, and combine good fats (avocado, nuts, olive or rapeseed oil) with carbohydrates to reduce their glycemic impact. Without resorting to restriction, it is important to limit fast sugars.

✅ Move regularly, without pressure : Physical activity is a valuable ally for regulating hormones, reducing discomfort, and promoting better overall balance. My advice: choose an activity you enjoy. Brisk walking, yoga, dancing, swimming, gentle strength training... anything counts, as long as it makes you feel good.

✅ Learn to manage your stress : This is a fundamental point. Chronic stress stimulates the production of cortisol, which can worsen insulin resistance and further disrupt hormones. Incorporating breathing exercises, pauses, or even adaptogenic herbs like Ashwagandha can soothe the nervous system. And when the nervous system calms down… the hormones follow.

✅ Check your vitamin D levels : Too often overlooked, vitamin D is essential, particularly in the process of cell division. In cases of PCOS, it is particularly useful. Some studies have shown that supplementation can improve menstrual cycles, support folliculogenesis, and help reduce testosterone levels.

✅ Limit endocrine disruptors : They are everywhere in our daily lives – cosmetics, plastics, household products… and they insidiously harm our hormonal balance. To take action on a daily basis, here is what I recommend:

• Choose raw and organic foods to avoid pesticide residues.

• Switch to simple, natural household products like white vinegar, black soap, or bicarbonate of soda.

• Replace damaged non-stick pans and limit plastics in the kitchen.

• In the bathroom, pay attention to the ingredients in your cosmetics. A quick look at apps like Yuka or INCI Beauty will help you make the right choices.
  
  

✅ And above all, get support : PCOS is multifactorial, and every woman experiences it differently. Follow-up with your gynecologist or endocrinologist is essential. And if you want to combine it with a natural approach, naturopathy is an excellent ally. It allows you to adjust your lifestyle and effectively support the use of supplements, which can make a real difference in managing PCOS.