If you have PMOS (formerly PCOS), your social feeds are probably full of supplements by now. Inositol powders, berberine marketed as “nature’s Ozempic,” and $60 “hormone balance” bundles in very soothing packaging, all promising to regulate your cycle by next month.
A few of these have decent research behind them. Most of the hype doesn’t. Below is my take on each one.
A quick note first: supplements aren’t regulated like medications, and some interact with what you already take. Please run anything new by your doctor or dietitian.
Inositol
Verdict: the best-studied option, and worth discussing
Inositol (usually myo-inositol, sometimes combined with D-chiro-inositol) is the most researched supplement for PMOS by far, with dozens of clinical trials. Some show improvements in insulin resistance, cycle regularity, and ovulation. Others show little change, and many of the studies are small and short, so the results aren’t consistent yet. The 2023 international PCOS guideline still calls it experimental, but notes it may offer some metabolic and ovulation benefits. It’s well tolerated and low risk, which makes it a reasonable thing to try with your provider’s input. Give it about three months, and track your cycle so you can tell whether it’s helping.
Berberine
Verdict: talk to your provider before you start
Calling it “nature’s Ozempic” is a stretch. Berberine may improve insulin resistance, and a few small studies have compared it to metformin. But it often causes stomach upset, it interacts with a number of medications, and it isn’t safe during pregnancy or breastfeeding. Many people with PMOS are trying to conceive or already take metformin, so check with your doctor first.
Spearmint tea
Verdict: low risk, and worth a try if you like it
In a small study, drinking two cups a day for a month lowered testosterone levels, and participants felt their unwanted hair growth improved. It’s inexpensive and caffeine free. If you enjoy it, have it. Just know the research is limited to a couple of small trials.
Vitamin D
Verdict: test first, then decide
Low vitamin D is common with PMOS, and if yours is low, supplementing makes sense. Whether it improves PMOS symptoms on its own is less clear. Ask for a blood test before you guess at a dose.
Omega-3s (fish oil)
Verdict: food first
Omega-3s may help lower triglycerides, which can run high with PMOS. If you eat salmon, sardines, or trout a couple of times a week, you’re likely covered. If you don’t eat fish, ask your provider whether a supplement makes sense.
“Hormone balancing” blends
Verdict: skip them
Be skeptical of any product that promises to balance your hormones or boost your metabolism. These blends tend to be expensive, the amounts of each ingredient are often unclear, and there’s no way to tell which ingredient is doing what.
Before you buy anything
Look for third-party testing. A USP, NSF, or ConsumerLab seal means someone checked that what’s on the label is actually in the bottle.
Try one thing at a time. If you start three supplements at once, you won’t know which one helped, or which one upset your stomach.
Give it time. Most changes to your cycle or labs take about three months to show up.
Keep notes. Jot down your cycle, energy, skin, and digestion so you can compare after a few months.
Tell your care team. Especially if you take metformin, birth control, or a GLP-1, or if you’re trying to conceive.
What helps most
For most people with PMOS, the biggest changes still come from eating regularly, building meals with carbs, protein, fat, and fiber, moving in ways you enjoy, and sleeping as well as you can. For some people, medications like metformin or a GLP-1 are part of the plan too. Supplements can play a supporting role, but they work best on top of those basics.
Want a printable version? Download the cheat sheet
If you’re overwhelmed by all the supplement advice online, I can help you figure out what’s worth trying for your body. You can learn more about how I support people with PMOS.
Related: Do I Really Have to Give Up Carbs with PCOS (PMOS)?
Sources
International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.
Inositol for Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis. Journal of Clinical Endocrinology & Metabolism, 2024.
Efficacy of Myo-inositol on Anthropometric, Metabolic, and Endocrine Outcomes in PCOS Patients: A Meta-analysis of Randomized Controlled Trials. Reproductive Sciences, 2022.
The Effect of Berberine on Polycystic Ovary Syndrome Patients with Insulin Resistance: A Meta-Analysis and Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018.
Spearmint Herbal Tea Has Significant Anti-androgen Effects in Polycystic Ovarian Syndrome: A Randomized Controlled Trial. Phytotherapy Research, 2010.
