Public protocols

14 of Dr Lara Zakaria's Dispensary's general recommendations, available to anyone who visits this store.

Hydration & Performance (Electrolytes + Nutrients))
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💧Hydration Support Protocol Please Read First This protocol is designed to support hydration needs related to exercise, heat exposure, travel, and chronic health concerns like adrenal dysfunction, POTS, MCAS, and gut disorders. Whether you’re dealing with cramping, fatigue, dizziness, or just struggling to stay hydrated despite drinking water — this guide will help you choose the right product for your physiology. 📝 Important : You don’t need everything listed here . Start with the basics. The goal is to replenish minerals that support fluid balance, muscle function, and nervous system regulation — not overload your cabinet with every option. How to Use This Protocol Start with your use case. Ask: Why am I reaching for electrolytes? Is it for summer sweat, chronic fatigue, workout recovery, or post-travel rehydration? Choose Electrolyte support: Options include: BodyBio E-Lyte – Clean, unflavored liquid with sodium, potassium, and magnesium. Ideal for daily hydration, sensitive systems, or minimalists. Thorne Daily Electrolytes – Convenient packets with balanced electrolytes plus taurine and vitamin C for recovery. Great for workouts or travel. Designs for Sport Hydration Packs – Performance formula for heavy sweat loss and high-output training. Best for athletes or intense exercise. Xymogen ATP Ignite – Electrolyte + mitochondrial support blend with magnesium, taurine, B vitamins, and CoQ10. Best for those needing energy, brain focus, and hydration in one. Great for morning or pre-workout use (avoid if you're sensitive to stimulants like caffeine). Trace Minerals Keto Electrolyte Drops – Concentrated electrolyte support for low-carb, fasting, or high-sweat lifestyles. Sugar-free and keto-friendly. Layer in additional nutritional supports if needed. These products were selected based on their role in: Magnesium for muscle relaxation and ATP production (specifically malate + glycinate form) Active B vitamins for neuromuscular and energy metabolism Vitamin D + K2 for electrolyte regulation, especially in those with inflammation or poor absorption Creatine - An amino acid found mostly in your muscles and in the brain; 3-4g/day of creatine has been associated with imporved perfromance, muscle mass, and cognitive function. ✨ NOTE: These nutrients aren’t hydration formulas on their own — but they support the foundational systems that govern fluid retention, nerve signaling, and muscle contraction. Start slow if you're sensitive. If you’re prone to flushing, GI symptoms, or histamine reactions, begin with low doses of unflavored, sugar-free formulas and increase gradually. Want Help Choosing? 💬 Need help figuring out what’s right for your symptoms, sweat levels, or chronic condition? Book a 1:1 Medicine Cabinet Overhaul for expert, personalized guidance. 📅 [Insert link to book session] 📧 Questions? Email: hello@larazakaria.com ✨ Disclaimer: This protocol is for educational purposes and is not a substitute for medical advice. Always consult your healthcare provider before starting a new supplement if you’re on medication or managing a medical condition. Let me know if you want a simplified version for patients or an extra blurb if you’re planning to add this as a carousel or in a newsletter.
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High Histamine
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Please Read First This protocol is designed to support individuals dealing with histamine intolerance , food sensitivities, hormone-related flares (like PMS, headaches, or flushing), and other symptoms linked to elevated histamine levels. 📝 Important: You do not need every supplement listed here . The list is meant to give you options/examples. Start simple. The goal is to support your body’s ability to manage histamine—not to overload you with pills. How to Use This Protocol: Start with your top symptom or concern. Are you dealing with skin reactions, bloating, headaches, or anxiety? Let that guide your first product choice. Pick 1–2 foundational supports. Look for supplements that reduce histamine release, support gut-liver detox, or help break down histamine (e.g., DAO enzymes, quercetin, magnesium). Add slowly if needed. If you’re still symptomatic after 2–3 weeks, you may consider layering a second product based on your goals. Be cautious if you're sensitive. For those who react easily, start low and slow—especially with combination products or herbal formulas. Need help customizing? Book a 1:1 Medicine Cabinet Overhaul for expert guidance on which supplements are right for your symptoms, goals, and sensitivities. BOOK HERE . 📧Email hello@larazakaria.com if you have any questions.
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Foodie Farmacist Sleep Support
Welcome to Your Personalized Sleep Support Protocol This protocol includes several well-researched supplements that support sleep in different ways—by calming the nervous system, improving circadian alignment, and promoting deeper, more restorative rest. ✨You don’t need to take all four. These options are intentionally curated so you can choose what’s most relevant based on your personal sleep challenges. Here's a quick guide: DFH Magnesium Glycinate : A foundational option to support relaxation and stress regulation. Great starting point for most people. Integrative Therapeutics L-Theanine : Helpful if you struggle with racing thoughts, screen exposure at night, or difficulty mentally winding down. Herbatonin 0.3 mg (plant-based melatonin): Best for circadian rhythm issues (e.g., falling asleep too late, jet lag, shift work). Not usually needed long-term. Gaia Sleep Formula : A gentle herbal blend (including lemon balm, passionflower, and valerian) ideal if you want an herbal approach to sleep support without isolated nutrients. May take 1-2 weeks to notice results. Start with 1–2 options to avoid overlap or over-sedation. Always begin at the lowest effective dose and build slowly if needed. These are designed to support—not replace—your sleep hygiene, routines, and daily rhythm practices. As always, consult your healthcare provider before starting any new supplement—especially if you are pregnant, nursing, taking medications, or managing a chronic condition. Let me know if you want a more legally formal version or something softer in tone. If you have questions or need additional support email hello@larazakaria.com
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High Estrogen Protocol
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Please Read First This protocol is designed to support estrogen balance through gentle detoxification, liver support, and hormone regulation. It’s ideal for those experiencing symptoms like PMS, breast tenderness, bloating, mood swings, or heavy periods—especially when related to estrogen excess or poor estrogen clearance. 📝 Important: You do not need every supplement listed here . Start based on your most pressing symptoms or goals. These are suggestions only; always consult with your healthcare provider before starting a new supplement routine. How to Use This Protocol: Start with your main concern. Common symptoms include: hormonal acne, PMS, breast tenderness, irregular periods, or estrogen-driven histamine symptoms (like migraines or histamine flares around ovulation). Choose 1–2 products to start. If you’re focused on detox and clearance , consider DIM or Calcium D-Glucarate. If your stress and nervous system need support, try NAC or B-complex. Add gradually only if needed. Start low and slow, especially if you are sensitive or taking other medications. These products are supportive—not meant to do all the work on their own. Want help choosing what’s right for you? Book a Medicine Cabinet Overhaul to review your symptoms and supplements and create a personalized plan. Book a Consultation HERE If you have any questions please reach out to hello@larazakaria.com.
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Constipation Support Options
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How to Use This Protocol This protocol is designed for general support of digestion and motility , whether you experience occasional constipation, chronic constipation, or sluggish gut motility . You don’t need to take everything listed—in fact, you shouldn’t. Instead, use this guide to self-select what fits your needs. Core Recommendations (Best Starting Point)📌 These options provide broad support for digestion and are safe for most people : Magnesium Citrate – Helps draw water into the intestines, softening stool and promoting regularity. Digestive Bitters with Turmeric – Stimulates stomach acid and digestive secretions to improve motility. Additional Support Based on Symptoms E-Lyte Electrolytes – If stools are hard, dry, or difficult to pass , hydration and minerals may help. ColonX (triphala) – If motility is very sluggish , this blend provides magnesium with additional herbal support . MegaGuard – For those with bloating, sluggish digestion, or occasional heartburn , this formula combines herbs like artichoke and ginger to improve stomach emptying and motility. Probiotics (Seed) – If gut health is a concern, probiotics may support a balanced microbiome and regular digestion . Optional Testing: Do You Want More Info? If you've been dealing with constipation or other GI issues and want to understand what’s happening in your gut , the a Stool Test provides deeper insights into microbiome balance, digestion, and inflammation markers. Email for additional info hello@larazakaria.com. How Long Should You Use These? Some foundational support (like magnesium or probiotics) can be used long-term , while other products (like bitters or prokinetics) may be used as needed . However, if you need multiple interventions just to have regular bowel movements , that may indicate a deeper root cause that should be addressed . Need Help Personalizing This? If you want help selecting the right supplements , book a Medicine Cabinet Overhaul session: https://l.bttr.to/eVZND . If you’d like to review your GI Map results , book a Lab Review Session : https://l.bttr.to/OAWJ6 . ✨Disclaimer This protocol is for educational purposes only and is not a substitute for medical advice . If you have persistent symptoms, consult a healthcare provider. Email hello@larazakaria.com if you have any questions!
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Magnesium Picks
For more information about choosing a formulation, refer to the blog: https://larazakaria.com/the-ultimate-guide-to-a-maximizing-magnesium/ Not medical advice; Always discuss with your medical provider before starting a new supplement.
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Personalizing your Vit D dose
**NOTE: This is meant to help you choose one , ideal vitamin D form How to choose your Vit D form and dose: Liquid or Capsule: Do you have a strong preference for liquid vs capsules? Reasons you might choose a liquid: You have digestive issues Nutrient malabsorption or history of fatty stool You like the idea of using drops to use in smoothies or juice daily The convenience of easily titrating the dose up or down is appealing If you prefer a liquid: My go-to is the Ortho Molecular Vit D3/K2 Drops below. Note, this formula also contain vitamin K2 (which helps enhance absorption of vitamin D) If you need a chewable - Integrative Therapeutics makes a Vit D3 chewable with 2,000 IU of vitamin D/tablet Now let's consider your dose: Generally speaking, dose recommendations starting at 2,000-3,000 IU/day are considered safe and generally effective for avoiding vitamin D deficiency (generally defined as a blood level < 20 ng/mL). However, recent studies suggest that a dose up to 4000-5000 IU/day is a reasonable and safe target range for most adults to optimize their circulating vitamin D levels. Do you have what is considered light skin complexion? Is it summer right now or are you somewhere where you get consistent sun exposure (at least 15 min but up to 30 or more daily if you have darker complexion, without sunscreen)? If you answered yes to 2 of the above questions, you’re likely able to supplement with the lower end of the range. Ideally get your blood levels check at least annually to ensure you're dosing your vitamin D3 supplement properly. Bellow I gave you some options Ortho Molecular Vit D3/K2 Capsules - contains 5,000 IU vit D3/capsules (also contains K2) Nordic Naturals D3 capsules - contains 1,000 IU vit D3/capsule Integrative Therapeutics Vit D3 (2,000 IU/tab) chewable NOTE : Please make sure to consider any other sources of vitamin D you're getting: Other supplements or multi-vitamin Cod liver oil Foods fortified with vitamin D Prescription vitamin D DO you have any questions or looking for personalized nutrition support? Email hello@larazakaria.com ~~ This is not medical advice. Talk to your doctor before starting any new supplements, especially if you're taking any medication.
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Smoothie Boosters (omnivore)
9 more items in Smoothie Boosters (omnivore)
Bellow is a list of options on frequently asked about ingredients. Don't use all of the items below, instead choose from each category what you need in your preferred form. Email hello@larazakaria.com with any questions. Protein : Biotics Whey protein - great for body composition (muscle), gut support (avoid if dairy sensitive) Metagenics UltraMeal Advanced - plant-based protein with multi-minerals and nutrients (good if you want an all-in-one meal replacement) PurePaleo protein (Designs for Health) - complete collagen-based protein, good for folks who are paleo or have food sensitivities Please note, these are available in multiple flavors. If you'd like to check for other flavors, you can search the database. MCT: Metagenics powder for those who prefer powder Protocols for life MCT oil Other: Ortho Molecular Orthobiotic - broad probiotic powder, easy to blend into your smoothie Daily Greens Plus (Throne) - greens, antioxidants and gut support in a powder; add into smoothie or mix into water Vitamin D3 drops (Protocols for Life) - easy dosing, drop into your smoothie
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Seasonal Allergies
Start with D-Hist (Ortho Molecular) D-Hist is a foundational formula with key herbs and nutrients to help neutralize allergies and histamine. I suggest to start here, take as directed on the bottle - you should notice some improvements within a few days. If you need a little more support Quercetin and vitamin C (Ascorbate) act as natural anti-histamines by slowing dissolving histamine and slowing down the allergy symptoms experienced as a result. I've included a capsule form of Quercetin Bioflavonoids (Allergy Research Group) which also include other compounds that are helpful for enhancing this neutralizing effect (hesperidin, rutin, and lemon bioflavenoids).
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