Personalised Supplement Stack

Phase 1 Foundation Weeks 1–4 · One new supplement per week · Log how you feel

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
1	Magnesium Glycinate 3-in-1 Glycinate / Malate / Citrate DepressionAnxietyFibromyalgiaOCD	Nutrition Geeks Magnesium Glycinate 3-in-1 · 1800mg · 90 vegan caps · UK Made	2 caps/day ~384mg Evening	3 months	~£10	~11p	Cofactor for serotonin and GABA synthesis — essential for depression and anxiety. Reduces cortisol reactivity, calms central sensitisation in fibromyalgia, and supports neurotransmitter production for OCD. Glycinate is gentle on digestion and supports sleep. Start here — most important single supplement for this cluster.	Amazon UK
2	Vitamin D3 + K2 4000 IU D3 · 100mcg K2 MK-7 DepressionFibromyalgiaPCOS	Unicorn Brands D3 4000 IU + K2 MK7 · 365 tablets · 1-year supply · UK Made	1 tablet/day 4000 IU Fatty meal	12 months	~£12	~3p	Deficiency confirmed in depression, fibromyalgia and PCOS. D3 supports serotonin synthesis genes, reduces central sensitisation via VDR receptors and improves insulin sensitivity. Best value D3/K2 on Amazon UK — 14,000+ reviews. K2 directs calcium to bones, not soft tissue.	Amazon UK
3	Omega-3 Fish Oil High EPA ratio · 660mg EPA/440mg DHA DepressionFibromyalgiaIBSPCOS	Nutravita Omega-3 2000mg · 660mg EPA + 440mg DHA · 240 softgels · 4-month supply · UK Made	2 caps/day 2000mg With meal	4 months	~£14	~12p	Meta-analyses confirm EPA reduces depression severity. Resolves neuroinflammation, restores gut barrier integrity and reduces central sensitisation driving fibromyalgia pain. High EPA:DHA ratio is the evidence-based target for mood. 27,000+ reviews — one of the best-rated omega-3 products on Amazon UK. UK made, sustainably sourced.	Amazon UK

Phase 2 Gut & Hormones Weeks 4–8 · Allow 6–8 weeks for full effect on PCOS and IBS · Start probiotics low

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
4	Multi-Strain Probiotic Lactobacillus + Bifidobacterium · 50B CFU IBSOCDDepressionPCOS	Recommended: Optibac or Bio-Kult Multi-Strain Probiotic · 50B CFU · L. rhamnosus + L. acidophilus + Bifidobacterium · 30+ capsules	1 cap/day 50B CFU Morning fasted	1 month	~£15–20	~50–65p	Directly targets the root cause — gut dysbiosis. L. rhamnosus reduces OCD-like behaviours and anxiety in RCTs. L. acidophilus reduces IBS severity. Restores SCFA production, repairs gut barrier and reduces LPS-driven systemic inflammation. Start with a lower CFU count if IBS is severe and build up. Optibac is the UK clinical standard — widely available.	Amazon UK
5	Myo-Inositol + D-Chiro 40:1 ratio · 2000mg Myo + 50mg DCI PCOSOCDAnxiety	Horbaach Myo-Inositol & D-Chiro Inositol · 90 vegan tablets · 40:1 ratio · 2000mg Myo + 50mg DCI · UK available	2–4 tabs/day 2000–4000mg Split doses with food	1–3 months	~£14	~15–30p	The single most evidence-backed supplement for PCOS — improves insulin sensitivity, restores ovarian function and reduces androgen excess. RCT evidence also shows reduction in OCD severity via serotonin receptor signalling. The 40:1 ratio mirrors the body's natural balance. Allow 3–6 months for full hormonal benefit. Start at lower dose and build.	Amazon UK

Phase 3 Brain & Pain Weeks 8–12 · Targets OCD glutamate, cortisol and central sensitisation directly

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
6	NAC N-Acetyl Cysteine 600mg OCDFibromyalgiaDepression	Solgar NAC NAC N-Acetyl-L-Cysteine 600mg · 60 vegan vegicaps · Soy-free · Gold standard quality	1–2 caps/day 600–1200mg With food	1–2 months	~£22	~37p	RCTs show NAC reduces OCD severity by normalising glutamate levels in the striatum. Also a glutathione precursor — reduces oxidative stress in fibromyalgia and supports gut barrier repair. One of the most well-evidenced supplements for OCD alongside inositol. Solgar is the benchmark quality product for NAC.	Amazon UK
7	Ashwagandha KSM-66 + L-Tryptophan + B6 · adaptogen AnxietyPCOSFibromyalgiaDepression	Nutrition Geeks Ashwagandha KSM-66 3000mg + L-Tryptophan + B6 · 60 vegan caps · 2-month supply · UK Made	1 cap/day 300mg extract Evening	2 months	~£12	~20p	KSM-66 is the most clinically studied ashwagandha extract. RCTs show significant reduction in cortisol, anxiety scores and perceived stress — directly targeting HPA axis hyperactivation, the upstream driver of insulin resistance and androgen excess. The added L-Tryptophan is the precursor to serotonin — a smart addition for depression and OCD. 5,400+ reviews.	Amazon UK

Phase 4 Methylation, Insulin & Androgens Week 12+ · Introduce one at a time · GP check before Berberine

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
8	Methylated B-Complex 5-MTHF + Methylcobalamin B12 DepressionOCDPCOS	BioCare Methyl B Complex · Quatrefolic 5-MTHF + Adenosyl/Methyl B12 + P-5-P B6 · 60 vegan caps · UK brand	1 cap/day 400mcg 5-MTHF Morning with food	2 months	~£22	~37p	MTHFR variants (very common in depression/anxiety) impair folate methylation, reducing serotonin and dopamine synthesis. Methylfolate is the most well-evidenced adjunct to antidepressants. Also reduces homocysteine — elevated in PCOS. Quatrefolic is the gold-standard methylfolate form. Start at ¼ dose and build — some people are sensitive to methyl donors.	Amazon UK
9	Berberine 500mg · natural insulin sensitiser PCOSIBSFibromyalgia	Best available UK pick Berberine HCl 500mg · 60–120 vegan capsules · GMP certified · UK or EU made preferred	500mg x2/day 1000mg total Before meals	1–2 months	~£15–20	~25–35p	Activates AMPK — the same pathway as metformin — to reduce insulin resistance, lower androgens and restore cycle regularity in PCOS. RCTs show comparable effect to metformin for PCOS metabolic markers. Also modulates gut microbiome directly. Must check with GP first if on any medications — significant drug interactions.	Amazon UK
10	Zinc + Selenium + Biotin · androgen & thyroid support PCOSDepressionFibromyalgia	Nutrition Geeks Biotin 10,000mcg + Zinc + Selenium · 180 vegan tablets · Hair Vitamins Complex · UK Made	1 tablet/day With food	6 months	~£10	~6p	Zinc inhibits 5-alpha reductase — the enzyme converting testosterone to DHT — the primary androgen driver in PCOS. Selenium is essential for thyroid function and reduces androgen receptor sensitivity. Both are commonly depleted in PCOS and depression. Biotin included supports healthy hair and nails. Nutrition Geeks' own product — 8,000+ reviews.	Amazon UK

Phase 1 (Wks 1–4)

~£12/mo

Phase 2 add (Wks 4–8)

+£20/mo

Phase 3 add (Wks 8–12)

+£18/mo

Phase 4 add (Wk 12+)

+£20/mo

Full Stack (10 supps)

~£70–90/mo

Links confirmed

10 / 10 ✅

⚠ Important: This table is for educational reference and not medical advice. Always consult your GP before starting supplements — particularly Berberine (significant drug interactions with statins, diabetes medication, antibiotics and more) and Inositol (if managing blood glucose). Introduce one supplement per week and keep a symptom log. Doses shown are research-based ranges. Prices are approximate as of May 2026 — check listings for current offers and Subscribe & Save discounts. All 10 affiliate links confirmed and live.

Your PersonalisedSupplement Stack

Your Personalised
Supplement Stack