👋 Hello Friends!
When was the last time you looked “under the hood” of your health?
Many people assume they feel fine simply because their doctor told them their labs were “normal.” But in reality, the normal ranges used by most laboratories are extremely broad and often reflect average population values — not optimal health.
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 in my clinical experience, patients often feel and function much better when vitamin D is closer to 60–90 ng/mL.
Think of lab markers like the dashboard of your body. They give us early signals about how your metabolism, immune system, hormones, and nutrient levels are functioning — often years before disease develops.
In my practice, I monitor key lab biomarkers every 3–6 months to help patients move from simply being “normal” to truly thriving.
In the chart above, I’ve outlined the optimal ranges that I aim for with my patients. In the second chart, I’ve listed supplements that can help support these levels.
Key Nutrients 🍊
Vitamin D3 is often considered the “longevity hormone.” It supports energy production, metabolism, hormone balance, immune function, cancer prevention, and bone density.
Most people need 1 capsule of Vitamin D3 with K2 (5000 IU daily) to reach optimal levels, while some patients require 10,000 IU daily.
For those with osteopenia, osteoporosis, or cardiovascular disease, we also carry a Vitamin K2 with D3 formula with four times the amount of K2, which helps direct calcium toward the bones rather than the arteries.
Ferritin reflects our iron storage levels. Iron is the critical nutrient that allows red blood cells to carry oxygen to our tissues, making it essential for energy production, physical stamina, and healthy hair and nails. Low ferritin can contribute to fatigue, cold intolerance, hair thinning, muscle cramps, and restless leg syndrome.
Iron is best absorbed when taken alongside its essential cofactor, Vitamin C. For patients who cannot tolerate oral iron supplements due to constipation or demonstrate poor absorption, IV iron infusions may be preferable.
Zinc is an essential trace mineral involved in immune function, wound healing, hormone production, brain health, skin health, and our sense of smell and taste.
Inflammation Markers 🔥
Homocysteine is an important inflammation marker and also reflects the status of our B vitamins.
The lower the homocysteine the better, with an optimal level around 6 µmol/L.
I typically start patients on Methyl B Complex, and if we don’t see sufficient improvement in homocysteine levels, we may switch to Methylation Support.
B vitamins are often called the “stress and energy vitamins.” They support mood, focus, and can even help reduce carb and sugar cravings.
HS-CRP is a marker of cardiovascular inflammation.
An ideal HS-CRP is less than 1.
Supplements such as Omega 3 Fish Oil and Turmeric Pro can help lower inflammation throughout the body.
Metabolic Markers ⚡
Currently, nearly half of the U.S. population suffers from insulin resistance, defined as a fasting insulin greater than 10 µIU/mL.
Fortunately, insulin resistance can often be reversed through diet and lifestyle changes.
Supplements that help activate insulin receptors include Berberine Pro and Cinnamon and Chromium. These supplements can also help lower A1c, which reflects your average blood sugar over a three month period.
Please watch my video on Insulin Resistance to learn more diet and lifestyle strategies.
ALT is a marker of liver inflammation.
If your ALT is above 30, this may indicate liver inflammation, most commonly from fatty liver disease.
You can improve ALT levels by adjusting your diet and supplementing with Glutathione and Liver Support.
Please watch my video on Fatty Liver Disease to learn more ways to support liver health.
High triglycerides are another very common metabolic issue, often caused by excess sugar, refined carbohydrates, and alcohol.
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 a hormone produced by the brain that reflects how hard the body is working to stimulate the thyroid.
Optimal TSH is generally below 2.5.
For patients with a sluggish thyroid, supplementing with Thyroid Support , which contains iodine and selenium, may help improve thyroid function.
DHEA-Sulfate is often referred to as the “mother of all hormones” and is considered a key anti-aging adrenal hormone.
As we age, DHEA levels naturally decline.
Optimizing DHEA can support cognitive health, memory, and overall vitality.
I often recommend patients take DHEA and its precursor, known as Pregnenolone, to help restore optimal levels.
I also check the sex hormones — estradiol, progesterone, and testosterone — on Day 21 of the menstrual cycle in women to help assess fertility and identify transitions into perimenopause and menopause.
In men I check Testosterone and Estradiol, with the ideal ratio of Testosterone to Estradiol being >10:1
Watch Short Video
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Watch Short Video
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!
Many chronic symptoms — fatigue, hair thinning, brain fog, weight gain, and low mood — can often be traced back to suboptimal nutrient levels or metabolic markers that fall outside the optimal range.
The good news is that once we identify these imbalances through lab testing, they are often very treatable with targeted nutrition, lifestyle changes, and supplementation.
Small shifts in these markers can create big improvements in how you feel every day.
With the first day of spring 🌸 arriving this Friday, it's a wonderful time to reset, refresh, and support your health from the inside out.
Wishing you a healthy and joyful week! 🧡
Rajsree Nambudripad, MD
