PCOS, a common but treatable cause of infertility, affects 10-15% of menstruators. There are a few different types of inositol, but one form, myo-inositol, found naturally in citrus fruits, seems particularly effective in treating some of the symptoms of PCOS. It does this by supporting the regulation of a number of hormones and also acts as an insulin sensitiser. This is similar to the action of the drug metformin, which is often used in the treatment of PCOS. There is promising evidence that 2-4g/day appears to be effective for improving fertility, insulin sensitivity and improving cutaneous symptoms.

Traditionally used to support
+ Hormone balance
+ PCOS

What the science says
Inositols - myo-inositol (MI) and D-chiro-inositol (DCI) - have shown to be an efficient and safe alternative in PCOS management

Resources
There are over 202 studies related to Inositol and PCOS

Ashwagandha is an ancient medicinal herb classified as an adaptogen, which means that it helps your body to manage stress. Ashwagandha has been used for thousands of years in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. Research has shown that Ashwagandha can reduce chronic stress and anxiety by blocking the stress pathway to the brain. Studies also support that Ashwagandha can reduce cortisol levels. 

Traditionally used to support
+ Stress and anxiety
+ Hormone balance

What the science says
In a 60-day study in 64 people with chronic stress, those in the group that supplemented with ashwagandha reported a 69% reduction in anxiety and insomnia, on average, compared with 11% in the placebo group

Resources
There are 282 studies related to Ashwagandha and stress

B6, B12, THIAMIN, RIBOFLAVIN, BIOTIN, FOLATE. This group of water-soluble vitamins incorporates thiamine (B1) and riboflavin (B2), pyridoxine (B6), folate (B9) and cobalamin (B12). The Bs play various roles in body functioning, but many, especially B6, B9 and B12, are crucial in the production of neurotransmitters, which aid cognitive function and help regulate your moods. Vitamin B6 has shown to reduce a broad range of PMS symptoms, but one of the more notable ones is premenstrual depression.

Traditionally used to support
+ Depression and anxiety
+ Mood-swings
+ Bloating
+ Low energy
+ Fertility

What the science says
A combination of calcium and vitamin B6 leads to better control of premenstrual syndrome symptoms

Resources
There are 23 studies related to B6 and PMS
There are 15 studies related to thiamine (B1) & riboflavin (B2) and PMS
There are 22 studies related to B vitamins and PMS
There are 363 studies related to Biotin and women's health

Zinc reduces inflammation and prostaglandins, which is how it relieves period pain. It’s also an important part of the immune-modulating protocol for endometriosis. Zinc is one of several natural androgen blockers that can improve androgen symptoms such as acne. It ability to kill bacteria and reduce keratin production also helps the skin to heal. Zinc also supports the hippocampus, which is the part of the brain that dials down the stress response.

Traditionally used to support
+ Cramps
+ Acne
+ Stress and anxiety

What the science says
Zinc supplementation for 12 weeks among women with premenstrual syndrome had beneficial effects on physical and psychological symptoms of premenstrual syndrome, total antioxidant capacity, and brain-derived neurotrophic factor

Resources
There are currently 29 studies linking Zinc and PMS symptoms

Iodine is necessary to support the production of regular levels of thyroid hormone. Research has shown that iodine deficiency has been linked to an increase in oestrogen, but not a balance in other hormones. Iodine has also been shown to help with heavy or irregular periods, as well as breast tenderness. 

Traditionally used to support
+ Breast tenderness
+ Hormone balance
+ Irregular periods

What the science says
The most recent studies would suggest otherwise and a greater emphasis must be placed on ensuring that women, especially, of childbearing ages, 18–44, receive sufficient iodine

Resources
There are over 3,100 studies related to Iodine and women's health

Studies have shown that vitamin D fluctuates during the menstrual cycle. The vitamin D level of women with PMS in luteal phase is lower than that in women without PMS. Another study found that women who absorb vitamin D and calcium equivalent of four servings per day have a significantly lower risk of having PMS. Vitamin D is both essential to the absorption of calcium but is also a hero ingredient in its own right. Alongside reducing inflammation, low levels of vitamin D are associated with depression and low mood. If that isn't enough, calcium and vitamin D may also reduce the risk of osteoporosis and some cancers.

Traditionally used to support
+ Cramps
+ Low energy
+ Stress and anxiety
+ Mood-swings

What the science says
High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents

Resources
There are currently 30 studies related to vitamin-D and PMS

The gut acts as a gatekeeper to our bodies. Prebiotics feed Probiotics, the live bacteria in your gut. Probiotics help prevent harmful bacteria from taking over and disrupting our internal balance, while strengthening the immune system and keeping the digestive system stable. A gut lined with probiotics prevents inflammatory toxins from leaking through into the bloodstream, supporting the reduction of the inflammation that causes acne, while at the same time restoring the skin's moisture barrier. Some research has also found that probiotics help boost mood and cognitive function and lower stress and anxiety.

Traditionally used to support
+ Stress and anxiety
+ Acne
+ Mood-swings
+ Recurrent UTIs

What the science says
Probiotics have inhibitory impact on P. acnes, mediating by antibacterial proteins and bacteriocin-like inhibitory substances, and their immunomodulatory effects onkeratinocytes and epithelial cells

Resources
There are 49 studies related to probiotics and acne

There are are 133 studies related to probiotics and UTIs

There are 132 studies related to probiotics and mood

Cramp bark, also known as Viburnum Opulus, has traditionally been used as a pain treatment for cramps, particularly menstrual cramps. It has also been known to help soothe even severe cramping that is associated with nausea, vomiting, and sweaty chills. A study found that a herbal supplement containing cramp bark, among other ingredients, helped reduce symptoms of PMS. Cramp bark contains a substance called methyl salicylate, which is known to have pain-relieving and anti-inflammatory effects by blocking the spasms of smooth muscle.

Traditionally used to support
+ Cramps
+ Nausea

What the science says
Cramp Bark is one of the most effective herbs for reducing uterine spasm and cramping

Resources
There are 2 studies related to Cramp Bark and women's health