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Irregular periods and breakouts

Your period turns up when it feels like it. One month it comes early, the next it skips. At the same time your skin breaks out along your jaw and chin.

These two often travel together. Both can be tied to hormones, the body signals that say when to release an egg. When those signals are off, your cycle drifts and your oil glands get busy.

Other things can shift a cycle too. Stress, big weight change, thyroid trouble, and some medicines all play a part. A doctor can help you find out which one fits you.

When to see someone

See a doctor if you go three months or more with no period, or if bleeding is so heavy you soak a pad an hour. Go too if coarse dark hair grows on your face or chest, if the hair on your head thins, or if you have tried for a year to get pregnant. Deep, sore lumps under the skin also need care, as they can scar.

How to read the grades below

Below is a list of home and folk remedies that people use for this. Each one carries a grade. The grade only shows how much research has looked at it, not what it will do for you.

PCOS: natural remedies and the evidence behind them

27 options · 11 graded A · 5 graded B · 11 traditional or ungraded

How is my PCOS showing up most right now?

I'm struggling with weight, blood sugar, or insulin resistance

  1. Magnesium

    Supported by controlled trials (Evidence grade A · No traditional record)

    Clinically shown to reduce insulin resistance

    Why it may be relevant
    A systematic review found magnesium supplementation among minerals that meaningfully reduce insulin resistance in PCOS.
    Why try it
    Magnesium plays a key role in glucose metabolism and insulin receptor function, both commonly disrupted in PCOS.
    Dose or use
    200–400 mg daily (magnesium glycinate or citrate forms are well tolerated).
    Time to results
    Typically 6–12 weeks
    Key study
    Systematic review (2026, PMID 41580698): Effectiveness of mineral supplements (magnesium, chromium, zinc, selenium, chromium picolinate) in reducing insulin resistance in polycystic ovary syndrome: a meta-analysis of randomized controlled tr
    Caution
    High doses may cause loose stools; avoid if you have kidney disease.

  2. Cinnamon extract (bark)

    Supported by controlled trials (Evidence grade A · No traditional record)

    Supports healthy blood sugar and cardiovascular markers

    Why it may be relevant
    A systematic review found cinnamon extract can improve cardiovascular risk markers in women with PCOS, relevant to metabolic concerns.
    Why try it
    Cinnamon is thought to support insulin sensitivity by slowing glucose absorption and improving receptor response.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Systematic review (2024, PMID 39053085): Effect of cinnamon as a Chinese herbal medicine on markers of cardiovascular risk in women with polycystic ovary syndrome: A systematic review and meta-analysis of randomized controlled trials.
    Caution
    Cassia cinnamon in high amounts may stress the liver; choose Ceylon or use standardized extract.

  3. NAC (N-Acetyl cysteine)

    Supported by controlled trials (Evidence grade A · No traditional record)

    Improves insulin sensitivity and metabolic markers

    Why it may be relevant
    A systematic review and meta-analysis found NAC effective for improving metabolic parameters in PCOS.
    Why try it
    NAC acts as an antioxidant and supports insulin signaling, which can benefit blood sugar balance in PCOS.
    Dose or use
    600–1,800 mg daily in divided doses; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Systematic review (2025, PMID 39861414): Efficacy of N-Acetylcysteine in Polycystic Ovary Syndrome: Systematic Review and Meta-Analysis.
    Caution
    May interact with nitroglycerin; consult your provider if on medications.

  4. Intermittent Fasting

    Supported by controlled trials (Evidence grade A · No traditional record)

    Improves metabolic profile and hormones

    Why it may be relevant
    Clinical research found intermittent fasting improved anthropometric measurements, metabolic profile, and hormones in women with PCOS.
    Why try it
    Intermittent fasting may reduce insulin spikes and support weight management, both central to metabolic PCOS.
    Dose or use
    Common approaches: 16:8 or 5:2; consult a healthcare practitioner for personalized guidance.
    Time to results
    Typically 8–16 weeks
    Key study
    Systematic review (2025, PMID 40806019): Effect of Intermittent Fasting on Anthropometric Measurements, Metabolic Profile, and Hormones in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis.
    Caution
    Not recommended during pregnancy or if you have a history of disordered eating.

  5. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Improves cardiovascular and metabolic function

    Why it may be relevant
    A systematic review found physical exercise meaningfully improves cardiovascular and metabolic outcomes in women with PCOS.
    Why try it
    Regular movement increases insulin sensitivity and helps regulate body weight, both key in PCOS management.
    Dose or use
    150 minutes of moderate-intensity exercise per week; combine cardio and resistance training.
    Time to results
    Typically 6–12 weeks
    Key study
    Systematic review (2025, PMID 40995853): Effects of Physical Exercise on Cardiovascular Autonomic Modulation in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis.

  6. Probiotics (Lactobacillus plantarum P8)

    Supported by controlled trials (Evidence grade A · No traditional record)

    Supports hormonal and metabolic balance

    Why it may be relevant
    Clinical research found probiotic co-administration improved anthropometric measurements, hormones, and glucose metabolism in PCOS.
    Why try it
    Gut microbiome imbalance is linked to insulin resistance in PCOS; targeted probiotics may help restore metabolic balance.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Systematic review (2026, PMID 41970993): Effects of probiotic and metformin co-administration versus metformin monotherapy on anthropometric measurements, hormones, and glucolipid profile in women with polycystic ovary syndrome: a systematic

  7. Time-Restricted Eating

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Targets metabolic abnormalities in PCOS

    Why it may be relevant
    A clinical trial specifically studied time-restricted eating to improve metabolic abnormalities in PCOS.
    Why try it
    Limiting eating to a consistent daily window can help reduce insulin levels and support weight management.
    Dose or use
    Typically an 8–10 hour eating window; consult a healthcare practitioner for personalized guidance.
    Time to results
    Typically 8–16 weeks
    Key study
    RCT (2026, PMID 41532393): Time-Restricted Eating to Improve Metabolic Abnormalities in Polycystic Ovarian Syndrome (TimeMAP).
    Caution
    Not recommended during pregnancy or if you have a history of disordered eating.

  8. Berberine

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Traditionally used to support blood sugar balance

    Why it may be relevant
    Berberine is traditionally used to support healthy blood sugar and insulin sensitivity, directly relevant to metabolic PCOS.
    Why try it
    Traditionally used to activate AMPK pathways, which may mimic some effects of insulin-sensitizing approaches in PCOS.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Do not combine with metformin without medical supervision; avoid in pregnancy.

  9. Magnesium Deficiency

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use not yet assessed)

    Deficiency worsens insulin resistance

    Why it may be relevant
    If blood sugar and weight are your concern, checking magnesium levels makes sense since deficiency can impair insulin sensitivity.
    Why try it
    If you're low in magnesium, correcting it can help support healthier blood sugar regulation.
    Dose or use
    Ask your healthcare provider about a serum or RBC magnesium test.
    Time to results
    Typically 4–8 weeks after correction
    Key study
    Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
    Caution
    Kidney conditions affect magnesium handling; consult your provider.

  10. L-carnitine

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)

    Traditionally used to support energy and metabolism

    Why it may be relevant
    L-carnitine is traditionally used to support fat metabolism and energy production, which may assist with weight and metabolic management in PCOS.
    Why try it
    Traditionally used to help transport fatty acids into cells for energy, potentially supporting metabolic function in PCOS.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Consult your provider if you have thyroid or kidney conditions.

  11. Low Glycemic Index Diet

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)

    Stabilizes blood sugar and insulin levels

    Why it may be relevant
    A low glycemic diet is a foundational lifestyle approach for reducing insulin spikes, one of the core metabolic drivers of PCOS.
    Why try it
    Traditionally recommended to slow glucose absorption, reduce insulin resistance, and support healthier weight in PCOS.
    Dose or use
    Focus on whole grains, legumes, non-starchy vegetables, and lean proteins; limit refined carbs and sugary foods.
    Time to results
    Typically 8–16 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.

My cycles are irregular or I'm trying to conceive

  1. Acupuncture

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Supports ovulation and hormone balance

    Why it may be relevant
    Clinical research shows acupuncture can help improve reproductive endocrine outcomes and ovarian function in PCOS.
    Why try it
    Supported by a systematic review showing benefits for insulin resistance and reproductive hormones in PCOS.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 4–12 weeks of regular sessions
    Key study
    Systematic review (2026, PMID 41837127): Efficacy and safety of acupuncture-related therapies in improving insulin resistance, reproductive endocrine outcomes, and ovarian morphology in polycystic ovary syndrome: a systematic review and netw
    Caution
    Seek a licensed acupuncturist; inform them of any current medications.

  2. Myo-Inositol

    Supported by controlled trials (Evidence grade A · No traditional record)

    Clinically supports ovulation and cycle regularity

    Why it may be relevant
    A systematic review found inositol supplementation improves biochemical markers relevant to cycle regularity and fertility in PCOS.
    Why try it
    Myo-inositol is thought to support insulin signaling in ovarian tissue, helping restore more regular ovulation.
    Dose or use
    2,000–4,000 mg daily, often paired with D-chiro-inositol in a 40:1 ratio; consult a healthcare practitioner.
    Time to results
    Typically 8–16 weeks
    Key study
    Systematic review (2026, PMID 41947399): Metabolic Phenotype Predicts Biochemical Response to Inositol Supplementation in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis.
    Caution
    Generally well tolerated; consult your provider if pregnant or trying to conceive.

  3. Vitamin D

    Supported by controlled trials (Evidence grade A · No traditional record)

    Supports hormonal and metabolic markers in PCOS

    Why it may be relevant
    A meta-analysis found vitamin D supplementation improves endocrine, metabolic, and inflammatory markers in PCOS, including cycle-related hormones.
    Why try it
    Vitamin D receptors are present in ovarian tissue and adequate levels are linked to better hormonal balance.
    Dose or use
    1,000–2,000 IU daily; higher doses based on blood levels under practitioner guidance.
    Time to results
    Typically 8–12 weeks
    Key study
    Meta-analysis (2026, PMID 41496027): A meta-analysis of the effects of vitamin D supplementation on endocrine metabolic and inflammatory markers in patients with polycystic ovarian syndrome.
    Caution
    High-dose supplementation should be monitored; check levels before supplementing.

  4. Auricular Acupuncture

    Supported by controlled trials (Evidence grade A · No traditional record)

    Ear acupuncture shown effective for PCOS

    Why it may be relevant
    A systematic review and meta-analysis found auricular therapy safe and effective for PCOS, with benefits including reproductive outcomes.
    Why try it
    Stimulating specific ear points may help regulate hypothalamic-pituitary-ovarian signaling involved in cycle regulation.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 4–12 weeks of regular sessions
    Key study
    Systematic review (2026, PMID 41858851): Effectiveness and safety of auricular therapy for polycystic ovary syndrome: a systematic review and meta-analysis.
    Caution
    Seek a licensed practitioner; not suitable as a sole fertility treatment.

  5. Vitex (Chasteberry)

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Traditionally supports cycle regularity

    Why it may be relevant
    Supported by a clinical study exploring its effects on oxidative stress and insulin resistance markers in PCOS, making it relevant to hormonal cycle support.
    Why try it
    Vitex is thought to act on the pituitary gland to help balance LH and FSH, supporting more regular cycles.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 3–6 months
    Key study
    RCT (2026, PMID 41428718): The Effect of Vitex Agnus - Castus Plant on Some Markers of Oxidative Stress, Lipid Profile and Insulin Resistance in Women with Polycystic Ovary Syndrome: A Randomized, Double-Blind Controlled Clinic
    Caution
    Do not use if pregnant or on hormonal medications without practitioner guidance.

  6. SP6 (Sanyinjiao) - Spleen 6

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used to support menstrual regularity

    Why it may be relevant
    This classic acupressure point is traditionally associated with gynecological and reproductive health, making it relevant to cycle concerns.
    Why try it
    Traditionally used to support menstrual regularity and pelvic circulation in women's health practices.
    Dose or use
    Press firmly for 2–3 minutes on both sides, 1–2x daily; located 3 finger-widths above the inner ankle.
    Time to results
    Typically 4–8 weeks of consistent use
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Avoid during pregnancy — this point is traditionally contraindicated.

  7. Vitamin D Deficiency

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use not yet assessed)

    Low vitamin D is common in PCOS

    Why it may be relevant
    If your cycles are irregular, checking your vitamin D status is a practical first step since deficiency is widespread in PCOS.
    Why try it
    If you're low in vitamin D, correcting it may support hormonal balance and ovarian function.
    Dose or use
    Ask your healthcare provider for a 25(OH)D blood test before supplementing.
    Time to results
    Typically 8–12 weeks after correction
    Key study
    Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
    Caution
    Do not self-prescribe high doses without testing.

Stress, mood, and low energy are dragging me down

  1. Yoga

    Supported by controlled trials (Evidence grade A · No traditional record)

    Reduces androgens and stress hormones

    Why it may be relevant
    An RCT-based review found yoga interventions improved androgen levels, anti-Müllerian hormone, and metabolic parameters in PCOS, with stress reduction as a key mechanism.
    Why try it
    Yoga lowers cortisol and sympathetic nervous system activity, both of which can worsen PCOS symptoms.
    Dose or use
    3–5 sessions per week, 30–60 minutes each.
    Time to results
    Typically 8–12 weeks
    Key study
    Systematic review (2026, PMID 41782111): Effects of yoga interventions on Anti-Müllerian hormone, androgen levels, and metabolic parameters in women with polycystic ovary syndrome: a systematic review.

  2. Melatonin

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Supports antioxidant defense and sleep quality

    Why it may be relevant
    A randomized clinical trial found melatonin enhanced antioxidant defense in PCOS patients, and poor sleep worsens hormonal stress.
    Why try it
    Melatonin may reduce oxidative stress in PCOS while also improving the sleep disruptions that raise cortisol and worsen symptoms.
    Dose or use
    0.5–3 mg taken 30–60 minutes before bed.
    Time to results
    Typically 4–8 weeks
    Key study
    RCT (2026, PMID 41881108): Adjunctive melatonin and sildenafil, enhances antioxidant defense in metformin-treated polycystic ovary syndrome patients: A randomized study.
    Caution
    May cause drowsiness; consult your provider if on hormonal medications.

  3. Ashwagandha

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used to lower stress hormones

    Why it may be relevant
    Ashwagandha is traditionally used as an adaptogen to help the body manage stress, which is closely linked to PCOS flares and fatigue.
    Why try it
    Traditionally used to support adrenal function and lower cortisol, which when chronically elevated can worsen PCOS symptoms.
    Dose or use
    300–600 mg of standardized root extract daily; consult a healthcare practitioner.
    Time to results
    Typically 6–12 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Avoid in pregnancy and with thyroid medications without practitioner guidance.

Hormonal symptoms like acne, hair loss, or unwanted hair are my biggest issue

  1. Flaxseed (Linum usitatissimum)

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    May support reproductive hormone balance

    Why it may be relevant
    A randomized clinical study found flaxseed intervention affected reproductive endocrine profiles in PCOS, including androgen-related markers.
    Why try it
    Flaxseed contains lignans that may gently bind androgen receptors, helping reduce testosterone-related symptoms.
    Dose or use
    1–2 tablespoons of ground flaxseed daily mixed into food or smoothies.
    Time to results
    Typically 8–12 weeks
    Key study
    RCT (2025, PMID 40260281): Flaxseed intervention and reproductive endocrine profiles in patients with polycystic ovary syndrome: an open-labeled randomized controlled clinical trial.
    Caution
    Drink plenty of water; may interact with blood-thinning medications.

  2. Resveratrol

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Shown to improve androgen levels in PCOS

    Why it may be relevant
    A randomized controlled trial found resveratrol improved markers relevant to hormonal balance including androgen levels in PCOS.
    Why try it
    Resveratrol has anti-inflammatory and androgen-modulating properties that may help reduce excess testosterone activity.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    RCT (2026, PMID 40888876): A randomized controlled trial comparing the efficacy of resveratrol combined with metformin versus resveratrol monotherapy in the management of polycystic ovary syndrome.
    Caution
    May interact with blood thinners; avoid high doses in pregnancy.

  3. Curcumin

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used for inflammation and hormones

    Why it may be relevant
    Curcumin's anti-inflammatory properties are traditionally used to support hormone balance, which may ease androgen-driven symptoms like acne.
    Why try it
    Traditionally used to reduce inflammation, which can play a role in excess androgen activity seen in PCOS.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 8–12 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    May interact with blood thinners; use with black pepper (piperine) for better absorption.

  4. Spearmint Tea

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)

    Traditionally used to reduce excess androgens

    Why it may be relevant
    Spearmint is traditionally used for its anti-androgenic properties, making it especially relevant to symptoms like unwanted hair and acne.
    Why try it
    Traditionally used to support lower free testosterone levels, which may reduce androgen-driven PCOS symptoms.
    Dose or use
    1–2 cups of spearmint tea daily.
    Time to results
    Typically 4–8 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Generally safe as a tea; avoid medicinal-strength extracts in pregnancy.

  5. Saw Palmetto

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)

    Traditionally used to block androgen activity

    Why it may be relevant
    Saw palmetto is traditionally used to inhibit DHT conversion, which may help with androgen-related symptoms like hair thinning and excess hair.
    Why try it
    Traditionally used as a natural anti-androgen to help reduce the effects of excess testosterone on hair follicles and skin.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 3–6 months
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Do not use if pregnant or trying to conceive; may interact with hormonal medications.

  6. Zinc

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)

    Traditionally supports skin and androgen balance

    Why it may be relevant
    Zinc is traditionally used to support skin health and reduce androgen activity, directly relevant to acne and excess hair in PCOS.
    Why try it
    Traditionally used to inhibit 5-alpha reductase, the enzyme that converts testosterone to its more potent form, helping reduce androgen symptoms.
    Dose or use
    15–30 mg daily with food; consult a healthcare practitioner for longer-term use.
    Time to results
    Typically 8–12 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Long-term high-dose zinc can deplete copper; balance with a small amount of copper if using over 3 months.

Evidence grades describe the strength of published research for PCOS, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Other ways people describe this

Same underlying problem, different words.

These suggestions come from our full page on PCOS, where you can see every option and how it is graded. Evidence grades are explained in our methodology, and every phrasing we cover is listed under health topics.

Remedies people try for this

Remedies recommended for the same conditions. Evidence grades are shown on each page.

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Reviewed by the HealisticMD editorial team How we grade evidence →