General Wellness Recommendations

2 Capsules

once per day

Take with food

Additional notes

"You can see my post on why I recommend this probiotic here: https://nourzibdeh.com/best-probiotic/ MegaSporeBiotic™ is a 100% spore-based, broad-spectrum probiotic clinically shown to maintain healthy gut barrier function. This unique all-spore formula effectively RECONDITIONS the gut by promoting microbial diversity and maintaining key health-promoting, commensal gut bacteria. Adults: Week 1: start with just 1 capsule every other day, with food. You may also start with 1/4 or 1/2 capsule added to yogurt or applesauce. (see note below) Week 2: take 1 capsule daily, with food Week 3: take 2 capsules together daily, with food Children: Consult with a dietitian. Half the adult dose may be ok. This product is very potent. Some people experience changes in bowel movements, bloating, or cramping when they start it or when they advance too quickly. It doesn't mean it's a bad product, but that we started with a high dose than your body can handle. If this happens, reduce the dose in half. Open the capsule and sprinkle half of its content on any food or beverage, hot or cold. Stick with half capsule until your symptoms settle down. They shouldn't be severe though. Advance to full capsule slowly and continue with above schedule as tolerated."

1 Capsule

once per day

Additional notes

"1 capsule once with a meal. This is my favorite iron supplement. It's highly absorbable and doesn't cause stomach upset or constipation. "

1-2 Capsules

once per day

Additional notes

"Magnesium deficiency is actually more common than people think. Magnesium helps improve headaches, constipation, muscle cramps, anxiety, blood sugar, and bone health. Not all forms of magnesium are well-absorbed. Most retail magnesium supplements available are made of magnesium oxide, which is not well absorbed and can cause diarrhea. Magnesium citrate is absorbed well and at the same time, helps relax muscles, including the smooth muscles in the digestive tract. That's how it helps with constipation. If you have loose stool or diarrhea, don't get this. Check out magnesium glycinate below. Each capsule contains 150 mg magnesium. Start with 1 per day and take no more than 4. Many of my patients find that 1 capsule twice or 2 capsules together at dinner are the right dose for constipation. "

2 Gels

evening

Additional notes

"Not all omega-3 vitamins provide enough the active forms of omega-3 EPA and DHA. I think this product because of the quality and the dose. Each capsule contains 1,000 mg EPA+DHA. You may take 1-2 capsules per day, depending on your medical needs and how much omega-3 you get from food. The gelatin from this brand is bovine. Omega-3 can thin your blood and that's how they help with cardiovascular disease. If you're taking blood thinners, consult with your doctor. If you're about to go in for a surgery, taking 2,000 mg (2 caps) of omega-3 is not recommended and you may need to discontinue or reduce dose to 1 cap for a period of time. Please consult with your doctor if you're not sure of the right dose for you."

Additional notes

"Magnesium deficiency is actually more common than people think. Magnesium helps improve headaches, constipation, muscle cramps, anxiety, blood sugar, and bone health. Not all forms of magnesium are well-absorbed. Most retail magnesium supplements available are made of magnesium oxide, which is not well absorbed and can cause diarrhea. Magnesium glycinate is absorbed well and at the same time, does not induce diarrhea or loose stool. This is my go-to form of magnesium for people who need it for headaches, blood sugar, etc and have bowel movements that can be loose. Each capsule contains 120 mg of magnesium. Take 1-3 capsules per day, divided doses. Better absorbed with food. "

Additional notes

"1-2 capsules three time a day with meals If you have gas, bloating, indigestion, diarrhea, or constiaption, one of the things you can try on your own without causing any hard is taking digestive enzymes. This product contains a variety of enzymes that help breakdown proteins, fats, carbohydrates, and plant fibers. Many of my patients (and even family members) love this product. You can try it daily with every meal or as needed if certain meals or food bother you like beans, cabbage, or others. Start with 1 capsule at each meal and you may find that you need another capsule with each meal. Keep in mind that if this product helps, it likely means you have other underlying digestive issues. It doesn't fix the root cause of your problem, but it will give you some relief while you get testing done and work on repairing the gut. "

1 Scoop

once per day

Additional notes

"If you'd like to feed your beneficial bacteria without getting more gas, bloating, or cramping, try this. This is my go-to fiber for people with SIBO, IBS or who have gas, bloating, stomach pain, diarrhea or constipation. Having too much of the wrong bacteria in your gut or too much bacteria in the wrong place can trigger these symptoms. If you take more fiber, it will make your symptoms worse. However, this fiber is made of partially hydrolyzed guar gum (PHGG) and it's been shown to be safe with SIBO and low in FODMAPs. It will help you build the beneficial bacteria in your colon without feeding the SIBO. If you decide to try this, be gentle. Start with 1/4 scoop per day and work increase the dose very slowly. Keep in mind that this product doesn't eliminate SIBO, food sensitivities, or inflammatory microbes. I usually use it for prevention and towards the end of my healing protocol, not at the beginning. "

1.00 Capsule

morning

Take with food

Ongoing

Additional notes

"Vitamin D should always be taken with ~ 200 mcg vitamin K2 because vitamin K2 is what directs calcium to your bones, instead of your arteries or other unwanted place. This is a soy-free form. Take vitamin D in the morning with a meal that contains some fat (eggs, olive oil, nuts, seeds) "

2 Capsules

morning

Take with food

Ongoing

Additional notes

"Take 1 capsule with breakfast and another capsule with lunch. If that's too difficult, you may take both capsules together at breakfast or lunch. This is my go-to multi. Keep in mind -- it contains 2,000 IU vitamin D and 200 mcg vitamin K2 (your vitamin D intake depends on your current level) -- it doesn't contain iron (not everyone needs iron) -- it doesn't contain a significant amount of calcium or magnesium (these should be added separately) "

2.00 Gummies

once per day

Take with food

Ongoing

Additional notes

"This is my go-to probiotic for kids or anyone who can't swallow capsules. "

1.00 Scoop

once per day

Additional notes

"This is my go-to electrolyte powder. Most electrolyte powders are very high in sodium. If you're not exercising and sweating a lot, you don't need that much sodium. "

2.00 Capsules

bedtime

Additional notes

"Helps quiet a wired brain and improves sleep quality. Choose this if you're ok with 5-HTP (building block for melatonin). "

2 Capsules

bedtime

Ongoing

Additional notes

"Helps quiet a wired brain and improves sleep quality. Choose this if you prefer a products without 5-HTP (for example if you're taking melatonin or if you're on an SSRI medication) "

1 Capsule

once per day

Additional notes

"Preferably away from food. Must be taken away from herbal antimicrobials (like oregano, Allicin, neem, undecylenic acid, etc) This is another type of probiotic that I often alternate with Megasporebiotic for long-term health. Great option for people with loose stool (especially after traveling or antibiotic use). "

1 Capsule

morning, afternoon

evening

Take with food

Ongoing

Additional notes

"This is another option for a digestive enzyme. See the note under "Ther-Biotic® Vital-Zymes™ (Complete)" on how to use enzymes. "

1.00 Capsule

once per day

Ongoing

Additional notes

"Butyrate helps lower inflammation in the gut (and everywhere in the body including the brain and cardiovascular system). It also helps with constipation. I usually recommend one capsule per day if you don't have a stool test result and more if you have elevated markers of gut inflammation, low beneficial bacteria, or other indications of gut inflammation. "

2 Capsules

once per day

Ongoing