10 PCOS Supplements For Weight Loss

Polycystic ovary syndrome (PCOS), now called polyendocrine metabolic ovarian syndrome (PMOS), is a common hormonal condition that affects women with the condition in lots of different ways, including weight gain. However, when women with PMOS try losing weight, it can feel hopeless.

Your troubles with weight loss aren’t all about your eating habits. Again, PMOS is hormonal and metabolic, and problems with hormones impact every system in the body, from metabolic function to brain health. So, to reach weight loss goals, you’ll need whole-body support that focuses on supporting all the systems in the body. 

Of course, lifestyle changes like a gluten- and dairy-free diet, slow-weighted, low-impact movement, and stress management techniques are huge. However, providing your bodies with the nutrients it needs to thrive are just as important.

I’m Tallene, a Registered Dietitian who specializes in PMOS with the condition myself, and I know how frustrating it can be to feel like you hit a wall with your weight loss. That’s why below, I’m breaking down the best supplements for PMOS (formerly PCOS). These vitamins can help give your body the boost it needs to make your diet and exercise habits do more for you.

10 PCOS Supplements For Weight Loss

Berberine Advanced

Berberine is one of the best supplements for PMOS. It addresses a few of the root issues triggering PMOS weight gain. First of all, berberine activates AMPK (AMP-activated protein kinase), which is what regulates the metabolism to decrease insulin levels and androgen levels.

Normally, these two problems (insulin resistance and high testosterone) hinder the body’s ability to turn sugar into energy, and instead glucose is stored as fat and absorbed into the bloodstream. This can contribute to weight gain big time.

And, that’s not the only way berberine can help with PMOS weight loss. It can also reduce inflammation and improve gut health, both of which impact metabolism. In one three-month study of women with PMOS, berberine was compared with metformin and was associated with greater improvements in waist circumference, waist-to-hip ratio, and several cholesterol and triglyceride measures. Rather than making berberine “better,” these results show that it may support some of the metabolic factors we’re focusing on with PMOS.

For Berberine Advanced, take the three capsules daily, split into 2-3 doses throughout the day.

Omega-3 

Omega-3s are essential fatty acids that can help reduce inflammation in the body. This is good news for women with PMOS, since chronic inflammation is common with the condition and can make symptoms worse.

Yet, our bodies don’t naturally produce omega-3 fatty acids, so we can only get it through eating things like fish and flaxseed… and my guess is you’re not eating enough fish and flaxseed to get your regular recommended intake of omega-3. 

The brain health boost is huge for PMOS mood regulation, which can actually have weight loss benefits! Rises in cortisol (stress hormones) can actually increase your insulin resistance, which means your body stores sugar instead of turning it into energy. So, keeping relaxed and calm is huge for weight loss. 

Omega-3 can also have anti-inflammatory effects. This is important for weight loss because chronic inflammation can raise insulin resistance, worsen hormone imbalances, and trigger cravings. Plus, inflammation can cause other unpleasant PMOS symptoms, so omega-3’s ability to reduce inflammation is a huge win.

Studies on women with PMOS have commonly used around 1,000-2,000 mg of omega-3 fatty acids per day, although the right dose depends on the supplement and your individual needs.

Coenzyme Q10

The next one I want to discuss for PMOS weight loss is CoQ10. Coenzyme Q10 is a compound that helps with healthy cell production, functioning, processing, and protection! Now, the main benefits of coenzyme Q10 for women with PMOS are supporting fertility and reproductive health. However, there are ways that CoQ10 inadvertently helps with weight loss, too.

CoQ10 can help regulate hormone levels, which may support fertility, of course, but it boosts your overall wellness as well! You’ll likely experience better muscle recovery and boosts in vitality since CoQ10 is essential for energy production. With those kinds of metabolic boosts, it’ll be easier to stay active and get more from your workouts. Better workouts = better weight loss.

For most women, the recommended daily dose for CoQ10 is between 100 mg and 200 mg per day, which you can find in Ovafit’s Metabolism Plus Daily Multi.

Curcumin

Curcumin is the active ingredient found in turmeric, and it’s a powerful anti-inflammatory. When your body is experiencing chronic inflammation, it’s in complete survival mode. Your body is literally attacking healthy cells and storing fat to protect itself from a threat that’s not really there. So, reducing inflammation can take your body out of emergency-mode to start working optimally again. Since inflammation is one of the root causes of PMOS, curcumin can help reduce inflammation and support PMOS symptoms.

Curcmin can also help improve insulin sensitivity and reduce oxidative stress, which are both important for women with PMOS who are trying to lose weight. For PMOS, many sources recommend a daily dose of 500 mg to 2,000 mg of curcumin three times per day.

Inositol

Inositol is another supplement that can help women with PMOS lose weight. Inositol is a type of sugar that helps with cell signaling, and it plays a role in insulin regulation. Since insulin resistance is one of the most common root causes of PMOS, supporting insulin sensitivity can help your body better process glucose and support your weight loss efforts.

Research comparing inositol and metformin has found that both can support metabolic and hormonal markers in women with PMOS, although results vary depending on the outcome measured. Rather than saying inositol improves more symptoms than metformin overall, the research supports it as another option for addressing insulin resistance and related PMOS symptoms.

For PMOS (formerly PCOS), we recommend a 40:1 ratio of myo-inositol to D-chiro-inositol, with 2,000 mg of myo-inositol taken twice daily for a total of 4,000 mg per day. Ovafit’s Inositol Complete 40:1 offers a convenient way to incorporate this into your daily routine.

Vitamin D

Vitamin D is another essential nutrient for women with PMOS. Vitamin D deficiency is common among women with PMOS, and low levels of vitamin D have been linked to insulin resistance, inflammation, and other PMOS symptoms. Getting enough of this nutrient can help support insulin sensitivity and hormone balance, which may make it easier to manage your weight with PMOS.

For adults, research recommends a daily dosage of 15 mcg or 800 IU.

B Vitamins 

B vitamins can help the metabolism break down carbs, proteins, and fats and convert those into energy—not fat! They’re also great for calorie burning, healthy digestion, insulin resistance, and stress management. All that is fantastic for weight loss. 

There isn’t one standard dose for a B-complex supplement because each B vitamin has its own recommended daily amount. For example, adult women generally need about 1.3-1.5 mg of vitamin B6 per day, though individual needs can vary.

Magnesium

One of the most common nutrient deficiencies is magnesium, yet it’s involved in over 300 biochemical processes. That means when you don’t have magnesium, your body simply can’t function optimally. So, when a woman with PMOS takes a supplement with the right type of magnesium, she often experiences a ton of benefits.

For weight loss, magnesium helps improve insulin sensitivity, blood sugar regulation, inflammation, and hormone balance. Those have obvious benefits, but a less obvious benefit for weight loss with magnesium is improved sleep. Studies show that better sleep hygiene can further benefit insulin sensitivity, hormone balance, and mood regulation. All good things for your health goals!

For adult women, the recommended daily amount of magnesium from all sources is generally 310-320 mg, depending on age. When taking magnesium specifically as a supplement, talk with your healthcare provider about how much makes sense for you.

Iron 

Iron is essential for producing hemoglobin, which helps carry oxygen throughout the body. Low iron levels can contribute to fatigue and low energy, which can make staying active and keeping up with healthy habits more difficult.

Adult women ages 19-50 generally need 18 mg of iron per day, while needs decrease to 8 mg per day after age 50. However, iron isn’t something you should supplement automatically. Have your iron and ferritin levels tested before adding an iron supplement, since taking iron when you don’t need it can cause problems and too much iron can be harmful.

Zinc

Women with PMOS often have high levels of androgens in their bodies (AKA male sex hormones like testosterone). When these are too high, women experience things like hair loss, irregular menstrual cycles, and weight gain! So, balancing those androgens is essential to getting control of your weight and overall health. 

Zinc has been shown to balance androgens! This hormone balancing benefit can have a domino effect to benefit weight loss by increasing insulin sensitivity, regulating insatiable appetites, and supporting the calorie-burning process. Here’s more on the benefits of zinc for PCOS!

Adult women generally need about 8 mg of zinc per day, although individual needs can vary. The tolerable upper intake level for adults is 40 mg per day from all sources, so more isn’t necessarily better.

Supplement Interactions to Know About

Even though supplements are available over the counter, that doesn’t necessarily mean they’re right for everyone. Some can interact with medications or affect things like blood sugar, blood pressure, and blood clotting.

Talk with your doctor before starting a new supplement if you take metformin, hormonal birth control, thyroid medication, or blood thinners. This is especially important when combining multiple supplements, since their effects can add up.

You should also check with your healthcare provider before taking new supplements if you’re pregnant or trying to conceive. Some supplements that may be appropriate for managing PMOS aren’t recommended during pregnancy, and your needs can change when you’re TTC.

Supplements vs. GLP-1 Medications for PCOS Weight Loss

Supplements and GLP-1 medications aren’t the same approach to PMOS weight loss. Supplements like inositol and berberine are often used to support factors such as insulin sensitivity and blood sugar regulation, while GLP-1 medications work by affecting appetite, digestion, and blood sugar.

Medications like Ozempic may be appropriate for some women with PMOS, but they require a prescription and come with their own benefits, side effects, and considerations. Supplements aren’t a natural replacement for GLP-1 medications, either. The rich approach depends on your symptoms, health history, medications, and goals.

If you’re considering medication, check out our guide to Ozempic and PCOS for a closer look at how GLP-1 medications may fit into a PMOS weight loss plan.

What to Take First If You Can Only Pick One

Ten supplements can feel like a lot, especially if you’re just getting started. If you can only pick one, inositol is a great place to start for many women with PMOS. Inositol supports insulin sensitivity and healthy blood sugar regulation, which is especially relevant since insulin resistant is common with PMOS.

A 40:1 ratio of myo-inositol to D-chiro-inositol is the ratio we recommend for people with PMOS. That doesn’t mean everyone with the condition needs the same supplement routine. Your symptoms, lab results, medications, and any nutrient deficiencies can all change what makes the most sense for you, so work with your healthcare provider if you’re unsure where to begin.

These supplements can help you lose weight and find real relief from PMOS symptoms.

Ovarian cysts aren’t the only symptom of PMOS. Polycystic ovary syndrome (PCOS), now polyendocrine metabolic ovarian syndrome (PMOS) can impact your whole body and make it really hard to lose weight. However, the right supplements and lifestyle changes can be HUGE for your wellness goals! 

These supplements should help support weight loss and all-around symptom relief, but where do you get them? There are so many supplements out there! You need high-quality, NSF-certified supplements that are specially formulated for a PMOS body. It just makes sense! Your body is unique, so it needs a tailored approach to supplements. 

You can get that focused strategy by purchasing your supplements through Ovafit. As a woman with the condition myself and a PCOS dietitian, I made sure to do the research so that Ovafit features only evidence-backed supplements for our metabolic condition. No matter what supplement you start with, each was designed to complement your PMOS lifestyle changes so that you can thrive in a sustainable way. 

We can do this together! Download The Cysterhood app for all the PMOS-friendly diet and exercise resources and set up your Ovafit supplement auto-shipments. Your weight loss goals are just around the corner! 

Tallene, RD

Medical disclaimer: This post is for educational purposes only and is not medical advice. It is not intended to diagnose, treat, or replace care from your healthcare provider. Always talk to your doctor before making changes to your diet, supplements, or medications, especially if you are pregnant, trying to conceive, or taking prescription medication.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.