HI! I'm Tara.
HI! I'm Tara.

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

 

  • 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

I take 1 glycinate & 1 threonate in the AM, & 2 glycinate & 1 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).

 

Other things I take on the reg  / have used in the past

  • 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 (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)

  • Zinc

    • 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.

  • Thyrosol (Thyroid Supplement by Metagenics)

  • Probiotics (still looking into the best one)

  • K2

  • Ashwagandha (Gaia Herbs, usually)  

  • Schisandra

  • Dessicated Liver

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
  • Cortisol manager

 

I don't use them but other ppl might want / need them

  • Vitamin B12
  •  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

  • hsCRP: Inflammation
  • HbA1c: average insulin over last 3 months.
  • Morning Fasting Glucose (exactly 12 hours after the last bite)
  • Morning Fasting Insulin
  • LDL Particle number via NMR
  • LP(a) via NMR: most atherogenic particle
  • OGTT (oral glucose tolerance test): 1 hour warning signs —>anything over 40 / 50 on insulin
  • Reactive Insulin (same as OGTT?)
  • IGF-1
  • full Heart health panel
  • full Thyroid panel
  • female hormones panel (including free testosterone)
  • Cortisol test (spit test)
  • blood cell count — RBC WBC
  • food sensitivity panel
  • iron
  • zinc
  • vitamin d
  • heavy metals
  • Ferritin / Iron