Labs & Supplements
Hey friends! Many of you have been asking what lab work I do & what supplements I take. Here's my list! Hope it's helpful. Also, friendly reminders - I'm not a doctor. Take this just as an informational snippet of my life. (also, no one pays me anything to list / share this!)
SUPPLEMENTS
Absolute Essentials.
Vitamin d3
Dosage
Light Skin: 1000IU per 25lbs body weight
Dark Skin: 1500IU per 25lbs body weight
When to Take
Morning
Brand / Link
Omega 3
Dosage
2 fish oil capsules
When to Take
Whenever
Brand / Link
Vitamin K2 (MK-4, MK-7) (great article here)
Dosage
1 capsule every 3 days (600 mcg every 3 days or 200mcg / day)
When to Take
Whenever, with food
Magnesium Glycinate
Dosage
Overall for Mag: 10 mg / kilo, break up between 2 - 3 chelates (types) of mag.
When to Take
Morning & Night
Brand / Link
Forms of Mag
Mag Glycinate (muscle relaxation)
Mag Citrate (smooth muscle tissue / constipation)
Mag Threonate (brain / mood)
Mag Orotate (not great for women - don’t have a good recommendation here)
I take 2 glycinate in the AM & 2 threonate in the evening. Also if i’m in a lot of pain or am having muscle cramps i’ll take 2 - 3 mag tablets (anytime). Mag Citrate when I’m constipated. 💩
Other things I take on the reg / have used in the past
Four Sigmatic 10 Mushroom Blend
Put in coffee & blend. One of the only products I’ve used that truly sets my brain on fire. Much better than their mushroom coffee IMO.
Turmeric / Curcumin (or put in food)
Need to take with fat. Turmeric needs fat to be absorbed properly. I.e. don’t eat right when you wake up in the AM with water. Eat with a meal or swallow with a bit of coconut oil or cashew milk. Also needs black pepper. (Gaia & most good brands have this in the supplement)
ereday
Collagen (powder)
Haven’t seen any real result yet - but it’s all the rage now. Need to read more into this. Currently doing bone broth for this.
I make bone broth at home in my instant pot pressure cooker. I get bones from Belcampo or Avedanos in SF.
Probiotics (still looking into the best one)
https://www.foundmyfitness.com/news/s/3aqlyf/how_do_i_choose_a_probiotic_supplement
Visbiome (recommended by Rhonda Patrick)
Refrigeration needed
Ortho Biotic (recommended by Parsley Health)
Ashwagandha (Gaia Herbs, usually)
Schisandra
Great for anemia / low Iron
Took for my anemia
Take on empty stomach, 2 pills / day until Iron levels are back up to normal
When sick / allergies / immune response
Fun & Nice to Have on Hand
Immunity (if you're feeling like you're about to get sick)
Biotin / Hair, Skin, Nails supplement
Gotu Kola
Lion’s Mane Extract
Melatonin
Glutamine
I don't use them but other ppl might want / need them
Copper
Trusted Supplement Brands
NOW foods
Jarrow
Metagenics
LifeExtension
Gaia Herbs
Ancient India
Pure Encapsulations
Resources
Rhonda Patrick Supplement List
https://eatmovehack.com/dr-rhonda-patricks-supplement-brand-list/
LABS
Blood Tests
Metabolic Markers:
HbA1c (average insulin over last 3 months)
Morning Fasting Glucose (exactly 12 hours after the last bite)
Morning Fasting Insulin
CoQ10
Reactive Insulin
Inflammation:
hsCRP
Full heart health panel
+ If possible - LDL Particle number via NMR, LP(a) via NMR (most atherogenic particle)
Full Thyroid panel
TSH, total T4, Free T4, Total T3, Free T3, Reverse T3, anti TPO Ab and anti Thyroglobluin Ab
Complete metabolic panel including electrolytes
Complete blood count
Female hormones panel (including free testosterone)
Essential Nutrients
Iron, ferritin, vitamin D, vitamin B12, magnesium
Heavy metals
lead, mercury, arsenic, cadmium, copper, zinc, aluminum, and thallium
IGF-1
Other Labs
Cortisol test (spit test)
Food allergy or sensitivity panel
OGTT (oral glucose tolerance test): 1 hour warning signs —>anything over 40 / 50 on insulin