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PCOS
PCOS

Top 5 Spices and Herbs For PCOS Symptoms

Sarah Hormachea, MS, RD, CDCES, BC-ADM
Medical Reviewer: 
Sarah Hormachea, MS, RD, CDCES, BC-ADM
|
Author: 
Julia Zakrzewski, RD
Published:
March 22, 2024
5
min read

Table of Contents

Benefits of Herbs for PCOS
5 Spices and Herbs for PCOS Management
1. Cinnamon
2. Milk Thistle
3. Ashwagandha
4. Turmeric
5. Fenugreek
Potential Risks and Precautions When Using Herbal Remedies for PCOS 
Other Natural PCOS Treatment Options
Takeaway
How a Dietitian Can Help
PCOS

Key Takeaways

  • Polycystic ovary syndrome (PCOS) is a chronic health condition that can impact hormone levels, menstrual cycles, and fertility in women of reproductive age. 
  • People with PCOS may be interested in spice and herb supplements because they’re perceived as “more natural” compared to medications or other forms of treatment. 
  • Although some herbs and spices may indirectly help you manage PCOS symptoms, they shouldn’t replace other forms of evidence-based care.

Polycystic ovary syndrome (PCOS) is a chronic endocrine condition that can cause irregular periods and hormone imbalances.

It should first be managed through diet and lifestyle changes, followed by additional therapies if needed, such as starting medications or fertility treatments if you’re trying to conceive.  

PCOS symptoms are linked to imbalanced hormone levels, with androgen hormones (male sex hormones) being higher than normal. 

This can lead to metabolic and physical changes, like insulin resistance, excess hair growth on the face and body (hirsutism), weight gain, acne, and baldness or hair thinning on the scalp. 

In addition to lifestyle changes, some people may want to try herbs and supplements to alleviate PCOS symptoms. 

Keep reading to learn about five spices and herbs that may help with PCOS symptoms so you can decide if they’re a good option for you. 

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Benefits of Herbs for PCOS

Everyone’s goals for managing PCOS will be highly individualized based on their current health status. 

Still, most people will benefit from an eating and lifestyle plan that supports healthy insulin function, stable blood sugar levels, weight control, and low inflammation. 

Fresh herbs are a great addition to a PCOS meal plan.

They add flavor to food and are rich in vitamins, minerals, and antioxidants, which can reduce inflammation. 

However, most health studies use herb supplements containing high concentrations of isolated compounds.

Some of these products, which we’ll review below, may benefit your blood sugar and inflammation levels, but more research is needed. 

Remember that some herbs aren’t safe to take alongside other medications, and you should ask your healthcare provider if starting a supplement is safe. 

5 Spices and Herbs for PCOS Management

Below are five herbal supplements that may alleviate PCOS symptoms.

Always follow the dosage instructions on any supplement package, and immediately stop using a product if you experience unusual side effects. 

1. Cinnamon

Several varieties of cinnamon are made into oral supplements because they contain antioxidants that reduce inflammation, which may benefit people with PCOS.   

Although the exact mechanism of inflammation and PCOS isn’t fully understood, reducing inflammation may decrease the risk of future health complications. 

Some research suggests that taking cinnamon can improve insulin sensitivity, but the best results were observed in women with PCOS who took cinnamon supplements with metformin (diabetes medication). It’s also important to mention that this study's participants lost weight, which can further improve insulin sensitivity. 

Dosage

Taking 1.5g daily (or three 500mg capsules) for three to eight weeks, combined with other lifestyle and nutrition changes, may lower blood sugar levels and decrease insulin resistance. 

There’s no information on the maximum dosage, but health authorities report ingesting a high dose of cinnamon long-term can lead to gastrointestinal problems or allergic reactions. 

2. Milk Thistle

Milk thistle has a long green stem and purple flower. It looks similar to a flowering chive plant, but the taste is mild and sometimes described as sweet or milky. 

It’s been heavily studied for its role in supporting liver health, which may benefit people with PCOS who are thought to be at higher risk for liver conditions, such as metabolic dysfunction-associated steatotic liver disease (formally non-alcoholic fatty liver disease). 

Maintaining a healthy liver reduces your risk of other conditions, such as cardiovascular disease, type 2 diabetes, and metabolic syndrome. 

You don’t need to take milk thistle if you have PCOS, but it might be helpful if you’ve also been diagnosed with mild fatty liver. 

Dosage

Research suggests that people can take up to 700mg daily without experiencing toxicity, although some people may experience nausea and diarrhea.

You can ask your pharmacist for a personalized recommendation.  

Some people may experience an allergic reaction to milk thistle if they’re allergic to mold, ragweed, and other plants in the same family.

It’s also contraindicated while taking certain medications, including valium, warfarin, Prozac, losartan, torsemide, and most NSAIDs. 

3. Ashwagandha

Ashwagandha (withania somnifera) may indirectly help by improving other health factors commonly affected by PCOS.

For example, Ashwagandha supplements may improve an adult’s:

  • Resistance to stress (important for maintaining healthy insulin function).
  • Blood sugar levels and A1c (a lab value that indicates a three-month average of your blood sugar levels).
  • Cholesterol.
  • Oxidative stress biomarkers (high levels are linked to inflammation.) 

Although these scientific findings are promising, completing more scientific studies would help us better understand the potential health benefits of ashwagandha. 

Dosage

Research suggests that 250-300mg daily for 24 weeks may be beneficial, although others suggest only taking Ashwagandha for three months (12 weeks). 

If you’re interested in taking this supplement, follow the dosage instructions on the package. 

4. Turmeric

Turmeric root looks very similar to ginger but has a distinct golden hue.

It’s often dried and powdered into supplements but can also be ground and added to soups, stews, and even brewed for hot drinks. 

Turmeric contains a compound called curcumin, which is well-documented to have anti-inflammatory properties.

It may also reduce PCOS symptoms such as insulin resistance, high blood sugar, high androgen levels, and high cholesterol. 

Dosage

Research suggests that women with PCOS should take 500mg to 1500mg daily for a minimum of six weeks to experience benefits.

Capsule sizes vary, so you may need two or three daily.

There’s no official maximum dosage for turmeric, but older research suggests that people start to experience upset stomachs or diarrhea when they go above 6000-8000mg daily. 

5. Fenugreek

Fenugreek has traditionally been used to increase milk supply while breastfeeding and to manage blood sugar levels in diabetes. 

A small study demonstrated that women taking fenugreek and metformin for eight weeks had improved menstrual cyclicity than those taking metformin alone. 

Additional research suggests that women taking a fenugreek supplement for 12 weeks experienced improvements in cholesterol and blood sugar levels, menstrual cycle regularity, number of cysts, and hirsutism score.

However, it’s unclear if these benefits were from fenugreek or a side effect of weight loss that occurred during the study.

More research is needed to understand fenugreek’s potential health benefits for PCOS. 

Dosage

Fenugreek is available in many different forms. 

Five to eight grams daily of powdered Fenugreek appears beneficial, as does one gram of liquid fenugreek extract or 100 grams of germinated seeds. 

It’s unclear how much fenugreek is too much. To stay safe, follow the recommended dosage on supplement packages. 

Potential Risks and Precautions When Using Herbal Remedies for PCOS 

Some herbs may interfere with prescription medications, vitamins, and other herbal products. 

You should talk to your doctor before starting an herbal supplement. 

Pay special attention to fenugreek, turmeric, and milk thistle, as they all interact negatively with some medications. 

Other Natural PCOS Treatment Options

Other natural treatment options for PCOS include: 

  • Getting adequate sleep. 
  • Practicing mindfulness. 
  • Learning stress management techniques. 
  • Starting yoga. 
  • Meditating.
  • Taking probiotics.  

Medications for PCOS

Medications are evidence-based and safe to take for PCOS, and your doctor may recommend pharmacotherapy based on your overall health and symptoms.

Treatments may include starting birth control to manage symptoms or glucose-sensitizing medications if your glucose levels are high. 

Newer research is investigating the possible use of GLP-1 medications to aid weight loss.

This could improve insulin sensitivity and decrease androgen hormone production in PCOS. 

Takeaway

Herbal products and supplements may often improve PCOS symptoms when combined with other evidence-based practices, like regular physical activity, weight loss, and a balanced diet. 

Herbs and other remedies shouldn’t replace medical care but can often fit into your personalized treatment plan.

Review the possible benefits and side effects with your doctor if you want to take an herbal supplement. 

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed health care professional.

They offer comprehensive nutrition counseling to help you manage PCOS symptoms and feel your best. 

You may not know what to expect if you’ve never met with a PCOS dietitian before.

Here are questions to ask: 

  • What can I eat to increase my fertility? 
  • I heard berberine supplements can help with PCOS—is that true? 
  • How can I manage my PCOS symptoms naturally? 
  • Can you recommend any foods for PCOS? 

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Frequently Asked Questions

How can I heal my PCOS fast?

Right now, there’s no treatment to cure PCOS.

owever, you can manage symptoms by making dietary and lifestyle changes and possibly starting medications (based on your doctor’s recommendations).

What clears PCOS?

PCOS is a chronic health condition that must be managed long-term. Because hormone levels are highly individualized, everyone's symptoms are unique. 

Following up with your doctor is the best way to receive personalized advice to manage your symptoms.

‍

References

View all references

World Health Organization: WHO & World Health Organization: WHO. (2023, June 28). Polycystic ovary syndrome. 

‍

Lim, S. S., Hutchison, S. K., Ryswyk, E. V., Norman, R. J., Teede, H. J., & Moran, L. J. (2019). Lifestyle changes in women with polycystic ovary syndrome. The Cochrane Database of Systematic Reviews, 2019(3). 

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Traditional Chinese Medicine: What You Need To Know | NCCIH 

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Natural Doesn't Necessarily Mean Safer, or Better | NCCIH 

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Jiang T. A. (2019). Health Benefits of Culinary Herbs and Spices. Journal of AOAC International, 102(2), 395–411. 

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Aboeldalyl, S., James, C., Seyam, E., Ibrahim, E. M., El-Din Shawki, H., & Amer, S. (2021). The Role of Chronic Inflammation in Polycystic Ovarian Syndrome—A Systematic Review and Meta-Analysis. International Journal of Molecular Sciences, 22(5). 

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Vázquez-Fresno, R., R. Rosana, A. R., Sajed, T., Onookome-Okome, T., Wishart, N. A., & Wishart, D. S. (2019). Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes & Nutrition, 14. 

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Aboeldalyl, S., James, C., Seyam, E., Ibrahim, E. M., El-Din Shawki, H., & Amer, S. (2021). The Role of Chronic Inflammation in Polycystic Ovarian Syndrome—A Systematic Review and Meta-Analysis. International Journal of Molecular Sciences, 22(5). 

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Manouchehri, A., Abbaszadeh, S., Ahmadi, M., Nejad, F. K., Bahmani, M., & Dastyar, N. (2023). Polycystic ovaries and herbal remedies: A systematic review. JBRA Assisted Reproduction, 27(1), 85-91. 

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Cinnamon | NCCIH 

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Maleki, V., Faghfouri, A. H., Fard Tabrizi, F. P., Moludi, J., Saleh-Ghadimi, S., Jafari-Vayghan, H., & Qaisar, S. A. (2021). Mechanistic and therapeutic insight into the effects of cinnamon in polycystic ovary syndrome: A systematic review. Journal of Ovarian Research, 14. 

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 Zhu, C., Yan, H., Zheng, Y., Santos, H. O., Macit, M. S., & Zhao, K. (2020). Impact of Cinnamon Supplementation on cardiometabolic Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complementary therapies in medicine, 53, 102517. 

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Dastgheib, M., Barati-Boldaji, R., Bahrampour, N., Taheri, R., Borghei, M., Amooee, S., Mohammadi-Sartang, M., Wong, A., Babajafari, S., & Mazloomi, S. M. (2022). A comparison of the effects of cinnamon, ginger, and metformin consumption on metabolic health, anthropometric indices, and sexual hormone levels in women with poly cystic ovary syndrome: A randomized double-blinded placebo-controlled clinical trial. Frontiers in Nutrition, 9. 

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Definition & Facts of NAFLD & NASH - NIDDK

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Milk Thistle | NCCIH

‍

Shahbaz, M., Almatooq, H., Foucambert, P., Esbrand, F. D., Zafar, S., Panthangi, V., Cyril Kurupp, A. R., Raju, A., Luthra, G., & Khan, S. (2022). A Systematic Review of the Risk of Non-alcoholic Fatty Liver Disease in Women With Polycystic Ovary Syndrome. Cureus, 14(10). 

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Szczuko, M., Kikut, J., Szczuko, U., Szydłowska, I., Nawrocka-Rutkowska, J., Ziętek, M., Verbanac, D., & Saso, L. (2021). Nutrition Strategy and Life Style in Polycystic Ovary Syndrome—Narrative Review. Nutrients, 13(7). 

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Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine, 34(3), 255-262. 

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Yaribeygi, H., Maleki, M., Butler, A. E., Jamialahmadi, T., & Sahebkar, A. (2022). Molecular mechanisms linking stress and insulin resistance. EXCLI Journal, 21, 317-334.   

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Akter, T., Zahan, M. S., Nawal, N., Rahman, M. H., Tanjum, T. N., Arafat, K. I., Moni, A., Islam, M. N., & Uddin, M. J. (2023). Potentials of curcumin against polycystic ovary syndrome: Pharmacological insights and therapeutic promises. Heliyon, 9(6). 

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https://link.springer.com/chapter/10.1007/978-0-387-46401-5_21 

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Soleimani, V., Delghandi, P. S., Moallem, S. A., & Karimi, G. (2019). Safety and toxicity of silymarin, the major constituent of milk thistle extract: An updated review. Phytotherapy Research, 33(6), 1627-1638. 

‍

Ashwagandha | NCCIH 

‍

Fenugreek | NCCIH 

‍

Bashtian, M. H., Emami, S. A., Mousavifar, N., Esmaily, H. A., Mahmoudi, M., & Mohammad Poor, A. H. (2013). Evaluation of Fenugreek (Trigonella foenum-graceum L.), Effects Seeds Extract on Insulin Resistance in Women with Polycystic Ovarian Syndrome. Iranian Journal of Pharmaceutical Research : IJPR, 12(2), 475-481. 

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Amarjeet Singh, Shalini Gainder, Pradipta Banerjee, Apurva Goel, Pawan Kumar, Banashree Mondal, Samudra P. Banik & Debasis Bagchi (2023) Efficacy of a Proprietary Fenugreek Seed Extract (Trigonella foenum-graecum, Furocyst®) in Women with Polycystic Ovary Syndrome (PCOS): a Randomized, Double-Blind, Placebo-Controlled Study, Journal of the American Nutrition Association, 42:7, 651-659.

 

Fenugreek Uses, Side Effects & Warnings 

‍

Milk thistle Uses, Side Effects & Warnings 

‍

Turmeric Uses, Side Effects & Warnings 

‍Jensterle, M., Herman, R., & Janež, A. (2022). Therapeutic Potential of Glucagon-like Peptide-1 Agonists in Polycystic Ovary Syndrome: From Current Clinical Evidence to Future Perspectives. Biomedicines, 10(8).

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Long Beach
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CA
California
33.770050, -118.193741
Raleigh
, 
NC
North Carolina
35.779591, -78.638176
Omaha
, 
NE
Nebraska
41.256538, -95.934502
Colorado Springs
, 
CO
Colorado
38.833881, -104.821365
Fresno
, 
CA
California
36.737797, -119.787125
Albuquerque
, 
NM
New Mexico
35.084385, -106.650421
Memphis
, 
TN
Tennessee
35.117500, -89.971107
Washington DC
, 
WA DC
Washington, DC
38.889805, -77.009056
Las Vegas
, 
NV
Nevada
36.169941, -115.139832
Seattle
, 
WA
Washington
47.606209, -122.332069
Charlotte
, 
NC
North Carolina
35.2272086, -80.8430827
Sacramento
, 
CA
California
38.590576, -121.489906
Richmond
, 
VA
Virginia
37.540726, -77.436050
Surprise
, 
AZ
Arizona
33.629002, -112.330170
Mesa
, 
AZ
Arizona
33.415184, -111.831474
Louisville
, 
KY
Kentucky
38.252666, -85.758453
Des Moines
, 
IA
Iowa
41.586834, -93.624962
Lakewood
, 
CO
Colorado
39.704708, -105.081375
Kansas City
, 
KS
Kansas
39.112701, -94.626801
Reno
, 
NV
Nevada
39.529633, -119.813805
Tacoma
, 
WA
Washington
47.258728, -122.465973
Aurora
, 
CO
Colorado
39.7405111, -104.830994
Oxnard
, 
CA
California
34.197659, -119.175949
Amarillo
, 
TX
Texas
35.221996, -101.831299
Henderson
, 
NV
Nevada
36.039524, -114.981720
Vancouver
, 
WA
Washington
45.633331, -122.599998
Gilbert
, 
AZ
Arizona
33.352825, -111.789024
San Bernardino
, 
CA
California
34.115784, -117.302399
Columbus
, 
GA
Georgia
27.800583, -97.396378
Hayward
, 
CA
California
37.668819, -122.080795
Milwaukee
, 
WI
Wisconsin
43.038902, -87.906471
Lubbock
, 
TX
Texas
33.576698, -101.855072
Norfolk
, 
VA
Virginia
36.850769, -76.285873
Tulsa
, 
OK
Oklahoma
36.153980, -95.992775
Garland
, 
TX
Texas
32.914341, -96.636559
Fort Lauderdale
, 
FL
Florida
26.124161, -80.143593
Tucson
, 
AZ
Arizona
32.248814, -110.987419
Salt Lake City
, 
UT
Utah
40.760780, -111.891045
Corona
, 
CA
California
33.875670, -117.568840
Madison
, 
WI
Wisconsin
43.073051, -89.401230
Huntsville
, 
AL
Alabama
34.7014286, -86.6597495
Kansas City
, 
MO
Missouri
39.099728, -94.578568
Irvine
, 
CA
California
33.684566, -117.826508
Chula Vista
, 
CA
California
32.640072, -117.084038
Denton
, 
TX
Texas
33.215530, -97.132446
Aurora
, 
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
, 
LA
Louisiana
30.4494155, -91.1869659
Columbus
, 
OH
Ohio
39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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