Supplements for Women’s Health: What to Know for Hormonal Health and Beyond
At Ayla Wellness, we’re here to make hormonal health feel a little less overwhelming. Whether you’re managing PCOS, irregular cycles, or other hormone-related concerns, the right knowledge can make all the difference. Lifestyle and nutrition always come first, but certain supplements can offer extra support for balance, symptom relief, and overall wellness. Below, we’ve broken down some of the most trusted options, along with the latest research, timing tips, and how to combine them for better results.
The Wellness Stack
Omega-3 Fatty Acids (Fish Oil or Algal Oil)
Research Insights
A meta-analysis of RCTs showed that over 8 weeks or longer, omega-3s significantly lowered fasting plasma glucose, insulin, triglycerides, total and LDL cholesterol, and improved insulin sensitivity indices in PCOS patients (PMC).
Another meta-analysis found improvements in HOMA-IR (Homeostatic Model Assessment for Insulin Resistance), total cholesterol, triglycerides, and testosterone levels in PCOS patients who took oral supplementation of omega-3 , pointing to broader metabolic benefits (PMC).
Why It Matters
Omega-3s offer anti-inflammatory and insulin-sensitizing effects that align closely with PCOS metabolic challenges. As a result, omega-3s may regulate menstrual cycles, improve ovulation and support fertility.
Best Time to Take
With fat-containing meals (AM/PM).
Pair With
Vitamin D or healthy dietary fats like avocado for enhanced absorption.
N-Acetylcysteine (NAC)
Research Insights
A 2024 clinical trial reported that NAC (1.8 g/day) improved hormone and metabolic parameters similarly to metformin and significantly enhanced ovulation induction efficacy, including higher clinical pregnancy rates during ovulation induction cycles (BioMed Central).
A systematic review and meta-analysis of 11 randomized control trials found NAC improved fasting glucose and metabolic health, with better tolerability and fewer side effects than metformin (Frontiers).
Earlier reviews found NAC improved live birth rates and spontaneous ovulation compared to placebo, though not always significantly better than metformin across all outcomes (PMC).
Why It Matters
NAC emerges as a well-tolerated insulin-sensitizing antioxidant, with potential benefits for fertility and metabolic regulation. As a result, NAC may improve ovulation, reduce inflammation, and support egg quality.
Best Time to Take
Morning or midday, ideally on an empty stomach (or with food if tolerated).
Pair With
Inositol for synergistic support; separate from other antioxidants (like vitamin C or E) for optimal absorption.
Vitamin D
Research Insights
Though not newly updated by recent randomized control trials, the established link between vitamin D deficiency and PCOS outcomes (insulin resistance, mood, bone health) continues to support its use. A 2012 study showed mood and metabolic benefits (Health).
Why It Matters
Up to 80% of women with PCOS are deficient in vitamin D, which plays a role in insulin sensitivity, mood, and bone health. May improve insulin resistance, menstrual regularity, and even mood.
Best Time to Take
Morning or midday with fats.
Pair With
Omega-3s or dietary fats for absorption.
Tip: Get your vitamin D levels tested before supplementing, as dosing needs can vary widely.
Magnesium
Research Insights
A 1991 study found magnesium supplementation reduced PMS mood symptoms and improved sleep in women (Health). More recent mentions acknowledge its role in stress and insulin regulation.
Why It Matters
Magnesium can help reduce PMS symptoms, lower stress levels, and improve sleep quality.
Best Time to Take
Evening / pre-bedtime.
Pair With
B6 for mood; avoid co-taking with zinc.
Tip: Magnesium glycinate is well-absorbed and gentle on digestion.
Zinc
Research Insights
A 2016 randomized controlled trial found that zinc supplementation in women with PCOS improved acne, reduced hair loss, and lowered inflammatory markers (Health).
Why It Matters
Zinc can help improve symptoms related to excess androgens and as a result reduce hair loss, acne, and inflammation.
Best Time to Take
With meals (lunch/dinner).
Pair With
Vitamin C; avoid iron or magnesium at the same time.
B Vitamins (B12 & Folate)
Research Insights
Recent studies indicate that folate supplementation improves egg quality and reduces neural tube defect risk. Additionally, B12 deficiency is notably higher in individuals using metformin, with prevalence rates significantly exceeding those in non-users (PMC).
Why It Matters
Folate and B12 are essential for hormone balance, energy production, and reproductive health. Folate supports egg quality and fetal development, while B12 helps with red blood cell formation and can be depleted by common medications, making both crucial for women’s hormonal and overall health.
Best Time to Take
Morning, to support energy throughout the day.
Pair With
Magnesium and vitamin C; favor methylated forms for better absorption.
Inositol (Myo- & D-Chiro Inositol)
Research Insights
The 2025 The Society of Obstetricians and Gynaecologists of Canada’s (SOGC) position statement concluded that myo-inositol is superior to metformin for improving menstrual regularity (with moderate-certainty evidence), with potential trends toward improved BMI and insulin resistance, though overall evidence remains low-certainty (SOGC PDF)
A 2023 meta-analysis informing the international PCOS guidelines found evidence for inositol to be limited and inconclusive, with some metabolic or ovulation benefits but generally weaker than metformin (PMC).
Some smaller studies suggest up to 68% of women regained regular cycles with myo-inositol, though results vary and larger trials are needed (thestrongdietitian.com).
Experts note D-chiro-inositol may improve some metabolic outcomes but can increase BMI and isn’t consistently superior; long-term benefits remain uncertain (Healio).
Why It Matters
Supports insulin signaling and ovarian response, though results vary by formulation and individual factors (e.g. phenotype, metabolism). May regulate menstrual cycles, improve ovulation, and support fertility.
Best Time to Take
AM & PM (split dosing) for steady absorption.
Pair With
NAC for boost ovulation support; stick to a 40:1 ratio of Myo:DCI.
Extra Support if You’re on Birth Control
Why It Matters
Many women with hormonal disorders are prescribed birth control pills to regulate cycles and manage symptoms. However, oral contraceptives are also known to deplete important nutrients.
Nutrients Affected
Research shows women on birth control may have lower levels of B vitamins (B6, B12, folate), magnesium, zinc, vitamin C, vitamin E, and selenium. These nutrients are critical for energy, mood balance, fertility planning, and reducing inflammation.
If you’re on birth control, consider a high-quality multivitamin or targeted nutrient support (such as B-complex and magnesium) to maintain balance.
Best Time to Take
B-vitamin/multivitamin in AM, magnesium in evening, zinc with dinner.
Pair With
Fat-soluble vitamins with meals containing healthy fats.
TLDR;
| Supplement | Best Time | Pair With / Absorption Tips | Recent Research Highlights |
|---|---|---|---|
| Omega-3s | With meals | Fat, Vitamin D | Improves insulin sensitivity, lipids, and testosterone (2023 meta-analyses) |
| NAC | Morning/midday | Inositol; spaced from antioxidants | Enhances ovulation induction and pregnancy rates; better tolerability vs metformin |
| Vitamin D | Morning/midday | Omega-3s, dietary fats | Established links to PCOS metabolic and mood outcomes |
| Magnesium | Evening | B6; avoid zinc simultaneous intake | Improves PMS, mood, sleep |
| Zinc | Lunch/dinner | Vitamin C; avoid iron/magnesium | Improves skin, hair, inflammation in PCOS |
| B Vitamins | Morning | Magnesium, Vitamin C; use methylated forms | Supports fertility, mood, Neural Tube Defects prevention in pregnancy |
| Inositol | AM & PM (split) | NAC; 40:1 Myo:DCI ratio | Mixed evidence; 2024 trial shows 68% restored cycles - Recognized by SOGC (2025) for potential benefits in ovulation/pregnancy, but more high-quality trials needed. |
| On Birth Control | Multi AM, Mg PM, Zn dinner | Healthy fats with fat-soluble vitamins | Prevents nutrient depletion caused by contraceptives |
Gentle Reminder
Supplements are not a "magic pill." Their best effect comes when paired with a nutrient-rich diet, stress management, sleep, and regular movement. Evidence is evolving—what works wonderfully for one person may vary for another. Always consult your healthcare provider before starting new supplements, especially if you’re on medication or planning pregnancy.
At Ayla Wellness, we’re committed to empowering you with actionable, research-informed guidance, because every woman’s hormonal journey is individual.
Sign up for our waitlist to be the first to access the upcoming Ayla Wellness app and get personalized insights for your hormonal health!
References
Verywell Health. (2025, April 18). 6 ways adding inositol to your diet improves your health Retrieved from https://www.verywellhealth.com/inositol-benefits-11712944
Fitz, V., Graca, S., Mahalingaiah, S., Liu, J., Lai, L., Butt, A., Armour, M., Rao, V., Naidoo, D., Maunder, A., Yang, G., Vaddiparthi, V., Witchel, S. F., Pena, A., Spritzer, P. M., Li, R., Tay, C., Mousa, A., Teede, H., & Ee, C. (2024). Inositol for Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis to Inform the 2023 Update of the International Evidence-based PCOS Guidelines. The Journal of clinical endocrinology and metabolism, 109(6), 1630–1655. https://doi.org/10.1210/clinem/dgad762
The Strong Dietitian. (2025, March 25). How myo-inositol can naturally manage PCOS symptoms and improve fertility. Retrieved from https://www.thestrongdietitian.com/blog/myo-inositol-pcos-management-benefits
Healio. (2024, March 4). More studies needed to assess effects of inositol on PCOS outcomes. Retrieved from https://www.healio.com/news/endocrinology/20240304/more-studies-needed-to-assess-effects-of-inositol-on-pcos-outcomes
Society of Obstetricians and Gynaecologists of Canada (SOGC). Position Statement: The Use of Inositol in Polycystic Ovary Syndrome. February 2025. SOGC PDF
Zhou, J., Zuo, W., Tan, Y., Wang, X., Zhu, M., & Zhang, H. (2023). Effects of n-3 polyunsaturated fatty acid on metabolic status in women with polycystic ovary syndrome: a meta-analysis of randomized controlled trials. Journal of ovarian research, 16(1), 54. https://doi.org/10.1186/s13048-023-01130-4
Huang, Y., & Zhang, X. (2023). Meta-analysis of the efficacy of ω-3 polyunsaturated fatty acids when treating patients with polycystic ovary syndrome. Medicine, 102(39), e35403. https://doi.org/10.1097/MD.0000000000035403
Fang, YQ., Ding, H., Li, T. et al. N-acetylcysteine supplementation improves endocrine-metabolism profiles and ovulation induction efficacy in polycystic ovary syndrome. J Ovarian Res 17, 205 (2024). https://doi.org/10.1186/s13048-024-01528-8
Liu, J., Su, H., Jin, X., Wang, L., & Huang, J. (2023, September 29). The effects of N-acetylcysteine supplement on metabolic parameters in women with polycystic ovary syndrome: A systematic review and meta-analysis. Frontiers in Nutrition, 10, Article 1209614. https://doi.org/10.3389/fnut.2023.1209614
Thakker, D., Raval, A., Patel, I., & Walia, R. (2015). N-acetylcysteine for polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled clinical trials. Obstetrics and gynecology international, 2015, 817849. https://doi.org/10.1155/2015/817849
Health.com. (2025, June). 10 supplements for PCOS: Benefits and dosages. Retrieved from https://www.health.com/supplements-for-pcos-11730400 mypcosteam.com+8Health+8