Rachel’s Current Supplements Routine March 2017

This is what my supplement routine looks like.  If you have any questions about it, let me know!  It’s always evolving.  This is tailored to me, and everyone should have their supplements personalized.

UPON WAKING:

1.      Vitex (Herb Pharm tincture) for female hormone regulation.

2.     5-HTP 100 mg for low serotonin. Tryptophan . Extra on estrogen-crash days. 

3.     Theanine

BREAKFAST:

4.      Ashwagandha + Ultimate Superfood Greens powder

5.     fish oil: 1 tsp. Nordic Naturals Ultimate Omega

6.       (2) phospholipids-choline-inositol-serine for memory & cognition. I take 2 per day $40/50 = 80 cents per day

7.       vitamin D3 and K2 drop

8.       KAL B-6 B-12 Folic Acid Drop Ins

9.     Vitamin C – buffered or mineral ascorbate. Better with bioflavanoids.

10.   1st multivitamin

11.   1-2 Brazil nuts for selenium

12.  Magnesium Glycinate (or Gelatin or Collagen)

 

 

#2, #3, #4 – these are the mood-enhancing supplements that I’ve come to rely on for a a more steady, good mood.

 

 

I try to take bitters and Vitamin C with each meal.

 

 

 

 

 

 

 

 

With Lunch:

1.       Bitters

2.       Vitamin C ascorbates

3.       2nd multivitamin

 

 

 

PMS / Stress / Irritability:

·       ADD B6 WITH magnesium and take it WITH the 2nd part of your daily multivitamin so it can synergize with the other B vitamins.

·       -OR-  take a B complex

·Gelatin or collagen

2:00 PM

1.       5htp 50mg (100 mg if PMS)

2.       Adrenal tea, herbs (calcium and other minerals)

3.     Gelatin or collagen

 

 

 

 

 

 

 

PMS / Stress / Irritability:

·       200mg of magnesium together with 50mg of B6 has been shown to alleviate anxiety-related PMS symptoms, as well as menstrual weight gain, breast tenderness and cramps.

·       +Pure Tranquility (GABA, theanine, glycine)

·       Pumpkin seeds, Quinoa, Cashews, Almonds

·       Kava

With dinner:

1.       Bitters

2.       Tahini for zinc and calcium

3.       Vitamin C

PM Before bed:

1.  D3 +K2 drop – You can take doses spread out or once per week. If you have trouble sleeping, spread it out to take it every night. Teeth benefit from K2 drops more frequently.

2.      Magnesium L-Threonate a.k.a. “Magtein”
Magnesium Glycinate

3.     Probiotic, potato starch (resistant starch), Garden of Life pre-biotic fiber.

4.      gelatin/collagen (if agitated, restless, need calming)

5.     Vitex (2nd dose)

6. Maybe 1/2 Schiff [melatonin+GABA+theanine+B6]

Put glass of water in bedroom for AM to take supps upon waking.

Always drink non-chlorinated water so that you are not killing off the bacteria in your gut!  We use reverse osmosis on our municipal-source water.

 

Things I’m not doing now and will re-visit later:

Parsley smoothie few times per week (anti-inflammatory)

Lemon water, warm before breakfast

HCL (take 40 minutes after meals)

Tyrosine 500mg (General feeling of wellbeing, but may be stimulating. – max is 500 mg. Watch for anxiety, agitation, insomnia.) JAN 2017 I felt like it was agitating me

For low energy: Rhodiola

 

2 responses to “Rachel’s Current Supplements Routine March 2017

  1. I’m curious to know if Erik sees a difference in you because of this formula.

    • There is no question I am regulating emotions much better, thinking more clearly, and behaving differently. There is no miracle cure. Life still gives us challenges and we must tend to sleep, food, exercise and mindfulness. But, my mood swings are MUCH more level now. The effect is enough to keep me on task with my program.

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