👋 Hello Friends!
Did you know that our labs can tell us a lot about our health? Getting a thorough blood panel is extremely helpful to objectively evaluate our nutrient status, inflammation levels, metabolic and hormone health.
However, the normal ranges reported by most labs are extremely broad, and do not reflect an OPTIMAL level. For example, the normal range for vitamin D is 30-100 ng/mL. If your level is 35, you may be told that you are normal, but optimal is 60-80 ng/mL.
In my practice, I monitor my patients’ key lab biomarkers every 3-6 months. In the above chart, I’ve outlined the optimal ranges that I aim for with my patients. In the second chart, I’ve listed the key supplements that are helpful in optimizing levels.
Key Nutrients:
Vitamin D3 is considered the “longevity hormone” and is important for energy, metabolism, hormones, the immune system, cancer prevention, and bone density! Most people need to take 1 capsule of Vitamin D3 with K2 which is 5000 IU of D3 to reach the optimal level and a few patients need 10,000 IU daily.
Ferritin is our iron stores which is important for energy, cold toleration, and healthy hair and nails. Optimizing ferritin levels can help prevent muscle cramps and restless leg syndrome. Iron is best absorbed when taken along with its essential cofactor, Vitamin C.
Zinc is an essential trace mineral that is important for our immune system, wound healing, hormone production, brain health (Alzheimer’s prevention) and our sense of smell and taste. Taking 1 capsule of Zinc every other day after food can help optimize your zinc level.
Inflammation Markers:
Homocysteine is an inflammation marker and an inverse marker of our B vitamins. The lower the homocysteine the better, with optimal being 6 µmol/L. I generally start patients on Methyl B Complex first, and if we don’t see adequate progress in lowering the homocysteine, we can switch to Methylation Support. B vitamins are the “stress and energy” vitamins that improve mood and focus, and help to lower carb and sugar cravings.
HS-CRP is a marker of cardiovascular inflammation. Ideal HS-CRP is < 1. Supplements like Omega 3 Fish Oil and Turmeric Pro can help lower inflammation in the body.
Metabolic Markers:
Currently, half the US population suffers from Insulin Resistance, where the fasting insulin is > 10 µIU/mL! Fortunately, we can reverse insulin resistance through diet and lifestyle. Supplements helpful to activate insulin receptors are Berberine Pro and Cinnamon and Chromium. These supplements can also help lower your A1c, which is the average of your blood sugars over a 3 month period. Please watch my video on Insulin Resistance to learn more.
ALT is a marker of our liver enzymes. If your ALT is > 30, there is inflammation in your liver, most commonly due to fatty liver disease. You can improve your ALT by making changes in your diet and supplementing with Glutathione and Liver Support. Please watch my video on Fatty Liver Disease to learn more.
High triglycerides is another common problem, caused by a diet high in sugar and carbohydrates. Omega 3 Fish Oil can help lower triglycerides. Please watch my video on Cholesterol and Heart Disease to learn more about this topic.
Hormone Markers:
TSH is an inverse marker of your thyroid hormones, made by your brain. The lower the TSH the better and optimal is < 2.5. For patients with a sluggish thyroid, often supplementing with Selenium and Iodine drops (220 mcg/day) can help improve TSH levels.
DHEA-sulfate is a marker of the “good” adrenal hormone, also considered the anti-aging hormone, or “mother of all hormones.” As we get older, our DHEA levels start to decline, which is why supplementation can be helpful. Optimizing DHEA can help with cognitive health and memory. I generally have patients take both DHEA and its precursor, known as Pregnenolone to optimize DHEA levels.
Making a berry sauce is a great way to get concentrated antioxidants like anthocyanins and vitamin C!
You can use fresh or frozen berries!
3 cups of organic mixed berries (raspberries, blueberries, blackberries, and strawberries)
2-3 tablespoons of maple syrup (2 tablespoons for a tart sauce or 3 tablespoons for a sweet sauce)
1 tsp vanilla extract
1 pinch of salt
Put all the ingredients in a pot, cover and heat on medium heat.
After 5 minutes, give it a stir.
As the berries start to sizzle and liquify, you can increase the heat to high until it begins to simmer.
Then lower the heat and allow to simmer uncovered so that the sauce can reduce down and thicken (another 10-15 minutes). Use the back of a large spoon to gently smash the berries.
This sauce is amazing on top of yogurt or kefir with some chopped walnuts. My personal favorite is to have it on top of goat kefir, which is a rich source of butyric, caprylic, and medium chain fatty acids and is often better tolerated by those with traditional cow’s milk sensitivity.
This recipe is fun and easy to make, tastes incredible, and does wonders for your gut microbiome!
Wishing you all a joyful and healthy week!
Rajsree Nambudripad, MD
Dr. Rajsree is a caring and compassionate physician, who is board-certified in both Internal Medicine and Integrative/Holistic medicine. She is passionate about helping patients optimize their health through a preventative approach involving healthy lifestyle, dietary changes, targeted nutritional supplementation, and optimizing hormones. Her practice is unique in the personalized attention she devotes to each and every patient.