Supplements Don’t Have to Be Hard

September 25, 2025

If you’ve ever felt like women’s health is one big guessing game, you’re not alone. I’ve walked out of the doctor’s office more times than I can count with a head full of questions and zero clear answers. Between the hormonal ups and downs of birth control, the exhaustion that comes with postpartum recovery, and the fatigue of Hashimoto’s, I’ve learned that sometimes the only way to figure out your body is to experiment, track what’s happening, jot down allll your questions… and yes, maybe try supplements along the way.

That’s why I turned to Derek Flanzraich, founder of HEALTHYISH and the popular newsletter 5HT, who’s spent years cutting through the noise around supplements. Here's his take:

"I’ve had enough people (including my wife) ask, 'I don’t take any supplements — where should I start?' so here’s my take. (Quick disclaimer: I’m not a doctor — think of me more like a friend with health benefits.)

Step one: get a blood test. Companies like Function can help out-of-pocket, plus most basic labs are covered if ordered by your doctor (or simple digital options like General Medicine, where I'm an advisor).

Buuut let’s assume you eat a pretty standard diet and just want the basics. After years of experience (and being obsessed with Examine.com), I most often recommend the following:

~ Vitamin D: Nearly half of U.S. adults are deficient. It impacts mood, energy, and muscle health. Aim for 1,000–2,000 IU of D3 daily.

~ Omega-3 Fatty Acids: Great for heart and brain health. Unless you eat fatty fish 2–3 times a week (spoiler: most of us don’t), you’re likely low. Look for EPA + DHA combined.

~ Probiotics: Good for digestion and immune support, but focus on the right strains; not the most strains. A delayed-release, multi-strain formula with 10–50B CFUs is ideal. (I take Seed and highly recommend it.

Next tier: B12 (for energy and cognitive support) and Magnesium (for recovery and brain health). Beyond that, consider Iron, Calcium, Iodine, Zinc, fiber — but only if your bloodwork shows you need them."

Ask Clara, 'What supplements can help support PCOS?', and don't forget to subscribe to 5HT for more smart tips from Derek!