Drew Baird "the PCOS Mentor"

Every year I update this, because the research continues to evolve. So here’s my 2026 PCOS (now PMOS) Supplement Cheat Sheet 📚

The biggest mistake I see women make is buying random supplements because they saw someone recommend them on TikTok or Instagram.

The truth is, the best supplement depends on your PCOS (PMOS). Are you struggling with insulin resistance? High testosterone? Irregular periods? Fertility? Fatigue? Weight loss Different supplements support different goals.

That’s why I always encourage women to be intentional.

The right supplement, for the right person, at the right dose, can make a huge difference. I’ve seen it thousands of times over the last 8 years.

But supplements work best when they’re supporting a solid foundation. Prioritising your blood sugar, eating enough protein, improving sleep, managing stress, exercising in a way that suits your body, and fixing any underlying nutrient deficiencies all work together. That’s when you give your hormones the best chance to improve.

Save this post so you’ve got it when you’re looking into supplements, and remember: choose supplements that match your symptoms, not somebody else’s.

If you’d like help putting together a plan that’s actually tailored to your body, that’s exactly what we do inside my coaching program. And if you’re simply looking for evidence-based PCOS (PMOS) supplements, that’s why I created Health & Balance Vitamins. Both are linked in my bio. 🧡

I said it was good for you. I never said it tasted good lol

Hey Todd, if fruit is so bad for PMOS, then explain to me why..

🍈 Cantaloupe is so naturally high in myo-inositol, one of the most
researched nutrients for improving insulin resistance and supporting
regular ovulation.
🍇 Red grapes are rich in resveratrol, which has been shown in studies
to improve insulin sensitivity and reduce testosterone levels in women
with PCOS [PMOS].
🍎 Apples contain quercetin, a powerful flavonoid that may help
improve insulin resistance and reduce inflammation.
🫐 Blueberries are packed with anthocyanins, antioxidants that help
reduce oxidative stress and chronic inflammation.
🥑 Avocados are rich in healthy monounsaturated fats that help keep
blood sugar more stable and improve satiety after meals.

Out of all the foods you can say are bad for PMOS, why pick on fruit lol

If you’ve spent years eating less, exercising more, and still struggling to lose weight, please stop blaming yourself. For many women with PMOS, the issue isn’t a lack of effort, it’s your hormones and the fact that your plan reduces your calories but doesn’t do a damn thing for your hormones. Until you improve that, fat loss can feel almost impossible no matter how “good” you are.

Here are 5 easy wins you can start today:

✅ Eat 100g of protein a day
✅ 8k steps a day
✅ Strength train 2-3x per week.
✅ Prioritise 7-9 hours of sleep.
✅ Inositol, vitamin D and magnesium are daily essentials.

These are the foundation your body needs to finally start responding.

If you’re sick of trying to figure this out on your own, that’s exactly what we help women with inside our coaching every day. Or, if you’re simply looking for evidence-based supplements for PMOS, that’s literally why I created Health & Balance Vitamins. Find the link to both in my bio x

So bloody frustrating 🥺

We have no problem testing a man’s hormones when something’s off... Tired, gaining weight, can’t sleep. A doctor will order a testosterone panel without hesitation. This is because we know hormones drive all of those things.

But a woman with PCOS walks in with the exact same symptoms? She’s told it’s stress, anxiety, or that it’s all in her head. Her hormones are NEVER the first thing they check. Sometimes they’re never checked at all.

The truth is PCOS affects every system in your body. Your energy, weight, sleep, mood, metabolism. And so on.

And when those things are off it’s not a willpower problem or a mental health problem. It’s a hormonal problem that needs a hormonal solution. Most women spend years going from doctor to doctor being told nothing is wrong... while their body is screaming that something is.

I’ve been saying this for years… L-carnitine isn’t just some “gym supplement”, it actually makes a lot of sense for PCOS. For many women with PCOS, poor insulin sensitivity is a major issue that impairs their ability to burn stored fat.

And L-carnitine helps with that part. It helps transport fat into your cells so it can actually be used for energy while also improving insulin sensitivity. Which is why some women finally start seeing movement when they add it in. Not magic. Just fixing something that wasn’t working properly initially.

I get asked on almost every post which brand I recommend. The answer is simple: Health & Balance Vitamins. I’ve owned it for the past 7 years and created it so I’d finally have a brand I could confidently recommend to this community. If you’re looking for a high-quality L-carnitine, you’ll find it through the link in my bio.

PMID: 34727201, PMID: 34047916, PMID: 31294953, PMID: 33453499

Inositol can help to improve facial hair in women with PCOS (PMOS) by reducing insulin and testosterone levels - the hormonal drivers of the facial hair.

And while spearmint tea and sae palmetto would be my first choices, inositol can help to holistically improve it.

If you’re looking for a great brand, click the link in my bio to shop Health & Balance Vitamins. The brand I built and own to specifically help you ❤️