PCOS Supplements to Regulate Your Period

What Is PCOS?

PCOS, or polycystic ovary syndrome, recently got a bit of a rebrand to PMOS, which stands for polyendocrine metabolic ovulatory syndrome. I actually think this name does a much better job of describing what's happening because PCOS is much more than just cysts on the ovaries. It involves endocrine dysfunction, metabolic dysfunction, and ovulatory dysfunction.

At its core, PCOS is a condition where the brain and the ovaries don't communicate as effectively as they should. When that communication is disrupted, it can affect ovulation, hormone production, and ultimately your menstrual cycle.

Some of the most common signs and symptoms of PCOS (or PMOS) include unwanted hair growth, acne, irregular menstrual cycles, and clinically significant cysts on the ovaries that can be seen on a transvaginal ultrasound. These cysts are sometimes described as looking like a "string of pearls."

PCOS is diagnosed using the Rotterdam criteria. If you're researching PCOS supplements to regulate your period, it's important to first understand what PCOS is and why it affects your menstrual cycle in the first place.

Why PCOS Can Cause Irregular Periods

To understand why PCOS can cause irregular periods, it helps to first understand what happens during a typical menstrual cycle.

During a typical menstrual cycle, one dominant follicle develops. As that follicle matures, hormone levels rise, allowing the brain and ovaries to communicate effectively. This communication leads to a surge of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which triggers ovulation and the release of an egg.

With PCOS, that process often doesn't happen the way it's supposed to. Instead of one dominant follicle developing, many follicles remain in the ovaries. At the same time, LH is often chronically elevated, which sends mixed signals between the brain and the ovaries. As a result, ovulation often doesn't occur.

When ovulation doesn't happen, it's called anovulation. Because ovulation is what helps regulate the timing of your menstrual cycle, anovulation often leads to longer menstrual cycles and irregular periods. In other words, the most common menstrual cycle pattern I see in women with PCOS is long cycles caused by inconsistent or absent ovulation.

Understanding why your cycles are irregular is important because it also helps explain why many women start looking for PCOS supplements to regulate their period. The goal isn't just to have a period, it's to support the hormonal communication that allows ovulation to happen consistently.

How Supplements May Support Hormone Regularity in PCOS

There are several supplements that may support hormone regularity in women with PCOS, but it's important to understand what they're actually targeting.

With PMOS, the underlying issues are often elevated testosterone, elevated androgens, elevated AMH, elevated glucose, and insulin dysfunction. Different supplements work on different aspects of the condition, which is why there isn't one supplement that is right for every woman.

Rather than trying to "balance hormones," I prefer to think about improving hormone regularity. The goal is to address the underlying metabolic and hormonal changes that contribute to irregular ovulation and irregular menstrual cycles.

Key Supplements for PCOS

One of the biggest misconceptions I see is that there is one supplement that "fixes" PCOS. There isn't. Instead, different supplements target different aspects of PMOS, including insulin resistance, elevated testosterone, elevated androgens, and ovulatory dysfunction. Here are the supplements I most commonly discuss with my patients:

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) has several potential benefits for women with PCOS. Research has shown that it may improve insulin resistance, lower total testosterone levels, increase follicle-stimulating hormone (FSH), and improve lipid profiles.

Zinc

Zinc is another supplement with promising research behind it. In one study, taking 50 mg of elemental zinc daily for eight weeks reduced alopecia and improved hirsutism scores in women with PCOS. Zinc also improved testosterone levels, cholesterol, triglycerides, and LDL cholesterol.

N-Acetylcysteine (NAC)

N-acetylcysteine (NAC) acts as both an antioxidant and an insulin sensitizer. It may help counteract oxidative stress, reduce inflammation, and influence insulin signaling pathways involved in PCOS.

Research has shown that NAC significantly reduces total testosterone while increasing follicle-stimulating hormone (FSH) levels in women with PCOS. A 2024 randomized controlled trial of 230 women also demonstrated that using NAC alongside ovulation induction medications, such as letrozole, significantly improved clinical pregnancy rates.

Melatonin

Melatonin does more than support sleep. Taking 10 mg nightly for 12 weeks has been shown to significantly improve sleep quality as well as depression and anxiety scores.

A pilot study of 40 normal-weight women with PCOS also found that taking melatonin for six months significantly reduced androgen levels, increased follicle-stimulating hormone (FSH), decreased anti-Müllerian hormone (AMH), and restored regular menstrual cycles in 95% of participants.

Inositol

Inositol is one of my favorite supplements to discuss with women who have PCOS. Research has shown that it can reduce luteinizing hormone (LH), total and free testosterone, and fasting insulin while improving ovulation rates and live birth rates.

A meta-analysis of 26 randomized controlled trials involving 1,691 patients found that inositol was non-inferior to metformin while causing fewer gastrointestinal side effects.

If you’re looking to purchase these supplements, the ones we recommend are listed here.

Herbal Supplements Commonly Used for PCOS

Several herbal supplements have been studied in women with PCOS. While none are considered first-line treatments, some have promising research showing they may support insulin resistance, androgen levels, inflammation, and menstrual cycle regularity.

Berberine

Berberine is probably the herbal supplement with the strongest evidence for women with PCOS. Research has shown that it may improve insulin resistance, lower testosterone levels, improve cholesterol, and reduce waist circumference. It has also been shown to reduce markers of inflammation.

One thing I think is important to point out is that while berberine improves many of the metabolic changes seen with PCOS, it has not been shown to improve live birth rates and was less effective than letrozole for achieving a live birth.

Cinnamon

Cinnamon has been studied for its effects on blood sugar and insulin resistance. Research suggests it may lower fasting blood sugar, fasting insulin, cholesterol, triglycerides, and LDL cholesterol while improving insulin sensitivity. Most studies have looked at supplementation for 8 to 12 weeks.

Curcumin

Curcumin, the active compound in turmeric, has been shown to improve several metabolic markers in women with PCOS. Studies have found improvements in fasting blood sugar, insulin resistance, cholesterol, and markers of inflammation. The benefits appear to come primarily from its anti-inflammatory and antioxidant properties.

Spearmint

If elevated androgens are contributing to symptoms like unwanted hair growth, spearmint may be worth discussing with your healthcare provider. One study found that drinking two cups of spearmint tea daily reduced both free and total testosterone levels. While women reported improvements in unwanted hair growth, the study was likely too short to show significant visible changes.

Vitex (Chasteberry)

Vitex has also shown promising results in women with menstrual cycle irregularities. In women with PCOS, studies have found improvements in menstrual cycle regularity along with reductions in free testosterone, DHEAS, and prolactin levels. While the early research is encouraging, larger studies are still needed before it can be routinely recommended.

How to Choose the Right Supplements

One of the biggest mistakes I see is assuming that every woman with PCOS should take the exact same supplements. Just like any other diagnosis…. that's simply not true.

The right supplements for you depend on your symptoms, your goals, and your season of life. PCOS can look completely different from one woman to the next. Some women have regular menstrual cycles, so cycle regularity isn't the primary goal. Others have very irregular cycles, and restoring ovulation and improving cycle regularity is where we start.

Your goals matter, too. Maybe you're trying to conceive and want to optimize ovulation. Maybe you aren't planning to have children and simply want healthier, more predictable cycles. Those are two very different situations, and your supplement plan should reflect that.

That's exactly why Jordan and I created the Analysis & Action Plan. Rather than recommending the same supplements to everyone with PCOS, we take an individualized approach based on your symptoms, your menstrual cycle, your goals, and your overall health. Because no two women with PCOS are exactly alike, I don't believe their supplement plans should be either.

Lifestyle Habits That Support Regular Cycles

Supplements are just one piece of the puzzle. There are several lifestyle habits that can help support ovulation, improve insulin resistance, and promote more regular menstrual cycles.

One of the most important things you can do is start tracking your menstrual cycle. Understanding if and when you are ovulating provides valuable information about what your body is doing and helps guide the next steps in your treatment plan.

Nutrition also plays an important role. I typically recommend an anti-inflammatory or Mediterranean-style diet because that's what has the strongest evidence for supporting women with PMOS.

Strength training is another habit I encourage for almost every woman with PMOS. Building muscle mass helps improve blood sugar stabilization, which is a key part of managing PMOS and supporting more regular ovulation.

Finally, don't overlook the basics. Prioritizing sleep, managing stress, and taking care of your overall health all play an important role in hormone regularity. They may sound simple, but they truly matter.

Ready for a More Personalized Plan?

If you have PCOS and are looking for more individualized guidance, that's exactly why Jordan and I created The Cycle Script Analysis + Action Plan.

We created The Cycle Script because so many women are told to "just keep trying" or are given the same recommendations without receiving a thorough review of their cycle, lifestyle, medications, supplements, or overall health.

When you work with us, you'll first complete our comprehensive intake forms. We carefully review everything you submit, and then a pharmacist and a pelvic floor physical therapist (who is also a Pelvic Rehab Fertility Specialist) work together to create your personalized action plan.

Your action plan includes individualized nutrition recommendations, a strength training and movement plan, a deeper look into your menstrual cycle and laboratory work, a medication review, a supplement review, and personalized recommendations based on your unique symptoms, stage of life, and goals.

Whether your goal is more regular cycles, improving ovulation, or simply understanding your body better, we'd love to help.

You can learn more about The Cycle Script Analysis + Action Plan and sign up here.