10 Things I’d Tell My Younger Self About PCOS Supplements
Today we’re talking about another hot topic:
general tips for choosing supplements for PCOS.
I wanted to put this together because when I started to research supplements for PCOS, I became completely overwhelmed. Everyone was preaching why you should take this supplement, or that one, or combine this one with another one, or why you actually SHOULDN’T use this one. Then you layer in your own skepticism: well, is this person recommending this supplement because it can actually help me? Or are they just trying to go viral, make money from kickbacks, or sell their own brand? And suddenly your brain starts to short circuit, and you give up on trying to decide which supplements to start. Or, you do what I did, and you try to create your own concoction of supplements. You waste hundreds and eventually thousands of dollars, and you waste a resource even more precious than money: time. So, here are the tips I wish I had when I started looking into supplements:
1. Do not approach “PCOS Supplements Guides” as shopping lists
You’ll probably come across lists from blog posts, Instagram posts, TikTok dances, and more, on supplements you “have to take for your PCOS”. Please, do not treat these as shopping lists. Don’t run out to the pharmacy and buy every supplement on the list. Rest in sweet peace to both your bowels and bank account if you do that. View these posts as explanatory, not prescriptive. Supplements will not work if you are not actually deficient or suboptimal in what you are taking. Or if you can’t absorb them. In fact they may do more harm.
2. Do not self medicate with supplements
If you are trying to self-medicate with a laundry list of supplements, please take it from my personal experience - don’t. I can’t tell you the amount of money I was spending trying to fix my problems all on my own. I understand firsthand how difficult it can be to find collaborative providers for PCOS, but you do not deserve to navigate this journey without a care team you can trust. I understand the intense urge to do something, whatever you can, to be action-oriented, try your best, and take that shovel of supplements. Might you get lucky and hit the jackpot? Sure, you might. But it’s more likely you will waste time, energy, and money, and probably deal with some unwanted side effects. Also, if you create a medley of supplements on your own accord, you can counteract their effects. For example, too much Zinc can interfere with Magnesium absorption. And, if you’re not deficient in Zinc and start supplementing, it can interfere with Copper and Iron absorption. It can also make you extremely nauseous or give you diarrhea. Please, please, please speak with your doctor, registered dietitian, etc., before starting supplements!
3. Supplements will never be a cure-all
Supplements are just that. Supplements. They will never take the place of lifestyle. If you go eat a stick of salami in one sitting (what, who, me? No, definitely never did that…) and think that taking a cheeky cocktail of Zinc and Saw Palmetto afterwards will counteract the effects of increased testosterone from the salami, sadly, think again. If only it were that simple… Of course we all want that magic pill that takes away all of our PCOS symptoms with zero side effects, but it does not exist. We have to face the reality of that.
4. Test, Don’t Guess
If you are not deficient or suboptimal in certain minerals or vitamins, then typically supplementing with that mineral will not benefit you. In fact, it may cause adverse effects like upset stomach or headaches. Testing with your doctor, registered dietitian, or at-home testing kits, can help you to see whether you are deficient in certain minerals or nutrients. If cost of labs is a concern, try to follow symptom indicators to illuminate whether there may be a deficiency alongside a qualified practitioner or provider. They have clinical experience - that means they can listen to your case and mentally compare yours to dozens of others they have seen in the past and base their recommendations on that.
5. Check those ingredients
Dosing, forms of the mineral or nutrient, whether there are fillers or preservatives in the supplement, etc., are all things we need to take into consideration. Many clinical studies that say certain supplements can help PCOS provide guidelines for the form and dose needed for the supplement to be effective. Additionally this can help guide us to know what will increase our likelihood of absorption so we don’t end up urinating out whatever supplement we’re taking. In some cases, you might need a sublingual form, a liquid, or powder, instead of a capsule. Lastly, avoid heavy fillers, sugars, additives or preservatives. The fewer ingredients, the better.
6. Third-Party Tested brands are very important
In the U.S., the FDA does not regulate supplements. It makes it a scary and dangerous playground if you are not choosing brands that are third party tested to ensure they actually contain what they say they do. Supplements may contain way more of the dose they’re advertising, or way less, and may have a whole concoction of other ingredients in there that they are not listing. Opting for 3rd Party Tested with a certificate of analysis (COA), NSF certificate, USP verification, etc., can help you here. It is expensive for brands to do this, keep in mind, so smaller brands still on the rise may struggle to get third party testing verification, but you can reach out to ask about their manufacturing facilities. The FDA defines Current Good Manufacturing Practices (CGMPs) for these kinds of facilities, so choosing brands using these facilities will help increase the likelihood you are getting what they are advertising.
7. Be careful of who you trust when it comes to recommendations
It’s upsetting to even have to write this, but the reality is we are living in an influencer economy. People know that living with PCOS makes us vulnerable, desperate even, to feel better. Use your discretion with who you trust. Try to ask yourself these questions:
Who is this person that is recommending this supplement to me? Do they have the credentials to do so?
If they are pushing a specific product, what is in it for them to do so? Are they getting kickbacks from the brand or are they pocketing the cash directly?
Are they telling you to work with your doctor before introducing that supplement, or pushing you to a link to order supplements yourself?
Do they have the condition and are they speaking from personal experience about the supplements that have helped them?
Are they trained or licensed medical professionals who have clinical experience recommending these supplements?
Are they creating or pushing a product that they themselves can test and see the effects of?
Are they creating or pushing a product with therapeutic doses of ingredients that are backed by clinical evidence/research?
Are they giving you balanced advice about a personalized way to know if that supplement is right for you?
In general, don’t allow someone to exploit you and your wallet because you feel hopeless. Believe me, I’ve been there, and it doesn’t feel good when you realize you were played.
8. Everyone is different!
Some supplements will work for your best friend who also has PCOS. Those same exact supplements may not work for you. Just as PCOS is a heterogeneous condition that manifests uniquely from person to person, the way our bodies function and process supplements is also individualized.
9. Question “all in one” supplements
There are a lot of concoction supplements out there that claim to be an “all in one” quick fix supplement for PCOS. The issue with these is that very often because it’s a mix of a lot of different vitamins or minerals, it’s tough to get the right potency level or therapeutic dose for everything to be effective. And remember, we are all different. PCOS often manifests very differently from person to person. These all in one supplements are often going to give you something you don’t need.
10. Lifestyle is your first line of defense
Before jumping over to those supplements, consider whether you could be amping up the nutrient density of your diet. Can you increase your veggie intake? Can you limit refined sugars and artificial sweeteners? Can you up that protein intake? Can you balance out your meals a bit more with high protein, high fiber, veggies and fats? Can you cut back a little bit on processed foods? When it comes to stress, can you find a new practice to help you better manage it, or help you build stress resilience? Can you move your body in a way that feels good for you? These updates to your lifestyle can do wonders for your nutrient absorption, blood sugar balance, insulin resistance and inflammation. Don’t underestimate the power you have here!