Episode #152: The Dynamic Duo: Berberine & Chromium for PCOS

Hello and welcome back to the PCOS Repair Podcast, where today we’re going to be discussing two supplements in our supplement highlight episode. These two supplements do fairly similar things and have fairly similar benefits. So in today’s episode, we’ll talk about them together, compare and contrast where they may differ, and help you determine if either of them would be a good fit for you—and if so, which one.

Because they do similar things, I’m not recommending that you take both. The goal is to help you figure out which one may be better suited to your needs, if this category of supplements is appropriate for your PCOS health journey.

And as always, whenever you’re considering starting a new supplement, be sure to check with your physician to make sure it’s a good fit for you and doesn’t interact with anything else you’re currently taking.

All right, so today we’re talking about berberine and chromium, specifically for PCOS—how they can be beneficial and when they may be worth considering.

These two supplements have gained a lot of attention, especially in the media and on social platforms—more so than in scientific literature. Some people even recommend taking them together. I want to make it very clear upfront: I do not recommend taking them together.

Both berberine and chromium support blood sugar balance, insulin sensitivity, and overall metabolic health—key concerns in PCOS. But when we’re thinking about blood sugar, we want to be cautious. While we don’t want high blood sugar, we also don’t want to go too far and cause hypoglycemia.

That’s really the key issue with PCOS. Most women in their 20s, 30s, and 40s haven’t developed type 2 diabetes yet—though some do at a younger age—but many are dealing with insulin resistance, or at least have insulin as a hormone of concern. So our focus is on improving insulin sensitivity to maintain healthy blood sugar levels. We don’t want to push blood sugar too low, as that can lead to fatigue, lethargy, and even more serious health risks.

Whenever we use something that can lower blood sugar, it’s important to take a systematic approach. Start with one supplement at a moderate dose. If you’re not seeing improvement, or if it seems to help but not quite enough, your healthcare provider may increase the dose or add another agent.

For example, if you’re on metformin or another medication that affects blood sugar, you should be monitoring your blood sugar levels—either at home or through your provider—before adding in something like berberine or chromium.

While some people benefit from taking both, because these supplements act in the same pathways in the body, you don’t want to go from doing nothing to taking both at high doses. That could be problematic. So I want to be clear right from the start that today’s episode is not meant to suggest you rush out and buy both. Listen all the way through and evaluate which one, if any, might be right for you.

First Up: Berberine

Berberine is a natural compound found in plants like goldenseal, barberry, and Oregon grape. Here in Oregon, I see Oregon grape everywhere when I’m hiking, although I wouldn’t know how to harvest or use it myself!

Traditionally, berberine has been used to treat infections and support gut health. But modern research shows that it has powerful effects on metabolism—particularly blood sugar regulation. And since metabolic dysfunction is a major part of the hormonal imbalance in PCOS, berberine can be a valuable tool.

Berberine helps improve insulin resistance, enhances glucose utilization, and supports healthier insulin levels. As a result, it has been shown to lower androgen levels, particularly testosterone. This, in turn, can help normalize LH levels and support more regular ovulation and menstrual cycles.

It may also improve lipid metabolism, reducing triglycerides and improving cholesterol. And as a bonus, berberine has some anti-inflammatory properties—another helpful benefit, given how inflammation contributes to metabolic dysfunction in PCOS.

Clearly, this supplement touches many of the root causes of PCOS. If you’ve taken the PCOS Root Cause Quiz, you might find that this supplement aligns with your root cause and is worth exploring.

Berberine Dosing:
The doses used in studies are typically 500 mg two to three times per day, totaling 1,000–1,500 mg daily. It has a short half-life, so splitting the dose throughout the day helps maintain its effectiveness. Personally, I prefer twice a day, as three times isn’t sustainable for me—but do what works for you.

And again, talk to your healthcare provider before starting it to make sure it doesn’t interfere with anything else you’re taking.

Who should not take berberine?
Berberine is not recommended during pregnancy or breastfeeding, mostly because it hasn’t been well studied in those situations. Many women with PCOS are trying to improve their fertility, so it’s important to think ahead.

Personally, when I was trying to conceive, I tracked everything closely. I tested for pregnancy early and planned when to pause or stop certain supplements. Everyone’s comfort level is different, but planning ahead helps reduce stress.

And just as a reminder—when I was first diagnosed with PCOS and trying to get pregnant, metformin was considered unsafe during pregnancy. Now, it’s often used to help prevent miscarriage in the first trimester. Things change as research evolves, but that doesn’t mean everything is safe for everyone. Always talk to your doctor.

Next: Chromium

Chromium is not plant-based—it’s a trace mineral essential for human health. Its role in insulin function was discovered in the 1970s when patients receiving IV nutrition developed severe diabetes, which was reversed when chromium was added to their diets.

Chromium supports blood sugar control, insulin sensitivity, and carbohydrate metabolism—specifically how your body processes carbs, which are the main driver of blood sugar spikes.

Chromium doesn’t do as much for inflammation, gut health, or cholesterol directly. So if those areas are a concern for you, berberine might be the better fit. That said, better blood sugar control often leads to better cholesterol over time, even if it’s not a direct effect.

So while chromium might not have an immediate impact on lipids, improving insulin resistance may lead to a gradual improvement in cholesterol as well.

Chromium Dosing:
Most studies use 200 micrograms per day of chromium picolinate, with some using up to 1,000 micrograms. That’s a wide range, so again—you’ll want to start low and work with your provider, especially since anything that affects blood sugar carries a risk of hypoglycemia if misused.

Final Thoughts & Choosing Between the Two

When managing PCOS, improving insulin sensitivity is key for nearly everyone. Some women also have inflammation or stress response as a dominant root cause, but insulin is almost always involved.

Remember, no supplement will fix everything on its own. If your diet is high in refined carbs and processed food, no supplement—berberine or chromium—can override that. These supplements are tools, not magic pills.

That said, they can be very helpful in jumpstarting progress, especially if you’re also working on nutrition and movement habits. When we combine lifestyle changes with supportive supplements, that’s when we start seeing major improvements—and those improvements feed off each other to create momentum in the right direction.

So which one to choose?

Personally, I would lean toward berberine, because of its broader benefits—including inflammation and lipid support. It’s also a great option for people who don’t tolerate metformin well. Keep in mind, though, that metformin is usually stronger, so if you tolerate it, it might work faster or more effectively.

But if you’re looking for an over-the-counter alternative with fewer side effects, both berberine and chromium can be helpful. Just start low, monitor your response, and talk with your provider before combining with anything else you’re taking.

If you found today’s episode helpful, I hope you’ll hit that subscribe button so you get notified each week when a new episode of PCOS Health becomes available.

Until next time, bye for now.