Top 5 Supplements

[AmyJ81]

I am new to this forum and there is so much information to go through. I have no health insurance and need to go the otc supplement route of treating my PCOS. I am trying to decide what to buy first. If you could be just 5 supplements, what would they be?:rolleyes:

[sweetsunshine72]

First - FISH OIL!!!! It does SO many things from mood and brain function, to improving blood pressure and cholesterol levels, to helping your metabolism. I consider it a MUST!!! Just don't skimp on this one - get a good brand that filters for mercury, etc. Norwegian fish are best (least exposed to toxins), and you DON'T want organ oils (like cod liver oil)

Second - a GOOD multi vitamin/mineral. The good ones usually come in capsules and look for the minerals to be "chelated". Some people say that it helps them be absorbed, some say it doesn't matter, but it is a sign of a good multi. Also look for Vit. D3 to be included (not just "D"). You can have up to 1,200 mg/day (or is that mcg?), and it can really affect you in multiple ways, especially for those living in northern climates or who work shift-work at night. Even though they tend to be a bit pricier, usually it says to take 2 caps/day, but the caps have enough in them you can get away with just one.

Third - I would say Chromium. This helps your body use insulin better. Insulin Resistance is a key part of PCOS, so it only makes sense.

These are the most important, in my opinion. I was taking more, but when I saw my naturopath, she helped me simplify things.

Fourth - ALA, perhaps? (Alpha Linoleic Acid). This is a type of Omega 3 oil. EPA and DHA are the other two, and are found in Fish Oil. I believe ALA is also found there, but not as much. ALA is found in Flax Seed Oil. While ALA CAN be converted into the other two, it's not very efficient, and you'd have to consume huge amounts of ALA to make enough of the others. One thing you might want to do is get an Omega-3 supplement that includes all 3. They are more expensive than the Fish Oil, but if you want the extra ALA, it might be worth it, rather than getting 2 different ones.

Fifth - If you aren't taking metformin, you might want to think about taking Cinnamon. It also helps to improve IR, but you have to be careful for 2 reasons: 1) it can lower your blood sugar if you don't eat with it, and 2) you can't take more than 1,000 mg/day because it has a little blood thinner in it. Start with 500 mg/day and see how you respond to that after a couple of months. If you need to (and only if you need to), you can increase that to 1,000 mg/day. You can also just focus on sprinkling a little on your cereal in the mornings.

Diet is REALLY important, too! Get rid of as much pre-cooked, processed food as you can, and focus on high-fibre veggies and low-fat protein. If you can, go for organic, or at least "farm fresh". "Factory foods" tend to have a LOT of chemicals and additives thrown in that can really do a number on your metabolism and hormone levels. Even "factory cows" and other animals have a lot. They are usually kept in extremely close quarters and are given hormone and anti-biotic shots on a regular basis, which does get into the meat and therefore into us, not to mention whatever chemical additives are in their feed. Fat stores a lot of things, not just energy! (Ok - my rant is done! Sorry!!! :()

If you can, you should really at least get a good check-up done by a doc (maybe a low-cost clinic in your area?). If, after about 3 months or so, you don't get results, see if you can get Metformin (or maybe get the script and just hang on to it until then). It's a good med that does help a lot of people, and it's on the $5 list at most pharmacies. Many of us find that diet and exercise just isn't quite enough, and that's where Met comes in.

If you'd rather go the "all-natural" route, then save some money and see if there's a good naturopath or acupuncturist in your area. Ask ahead of time what the fee is, and if they have any kind of payment plan, etc. At the first visit, explain that you don't have a lot of money, but really need help. They will probably work with you to keep office visits down, and find other ways to help you afford it.

Anyways, those are my "words of wisdom" for today! lol HTH!!! :)

[AmyJ81]

Thank you for that information. I really appreciate you taking your time to pass that along to me.

[prucorner]

That was really helpful, Thanks!

[Kristen26NY]

Hey quick question--sorry I know its a little late after the post...what are the recommended dosages for the fish oil and chromium?? I just started fish oil at 1200 mg (wondering if it is enough) but am thinking about the chromium...I already take the rest of the vitamins/met listed below in my signature.

[Kristen26NY]

also sweetsunshine--i know you replied to my previous posts about supplements a month or 2 ago, im sorry i just saw your response...thank u!

[drod2005]

what doses do you recommend these in. I am currently taking 1000mg of metformin and a multi vitamin but wanted to take some of these supplements as well but am unsure what doses to take them in.

[sweetsunshine72]

I would say - take what's on the bottle for the Fish Oil, but the 1,200 mg sounds good. Chromium, I believe it's usually 500 mcg per pill, and 1 pill per day recommended.

Also, the minimum therapeutic level of Metformin is 1,500 mg/day for PCOS. You might want to talk to your doctor about increasing it, Drod. I get a LOT out of these basic supplements and the dietary changes. Give it about 3 months for everything to settle in - you should see a big change!

HTH!! :D

[Davelle Parchman]

I just crossed by this info. I'm looking at my chromium and mine is only 200 mcg for 1 pill a day. I wonder if I don't have the right thing or just a different brand? My fish oil says Molecularly Distillled Omega-3 180 EPA/120 DHA. I've only been taking 1 in teh morning and 1 at night. The recommended dosage on the bottle however is 2 pills 1 to 3 times daily. I wonder if I should consider going up on that dosage also? Or if I've not got the correct one on that either. The only place I see where it specifies the mg is in the supplement facts down at the bottom it says natural fish oil concentrate
2000mg. Does this sound right?

[Cat woman]

:) I've got to say Cinnamon has to be one of the best!, since taking it I haven't had a single sugar low, I used to have them almost every day and would end up having something sweet to compensate, so have actually ended up losing weight (BMI now 24.5) and feel so much better!