[[brand]]
id = "thorne"
name = "Thorne"
website = "https://www.thorne.com"
country = "US"
verified = true
[[brand]]
id = "life-extension"
name = "Life Extension"
website = "https://www.lifeextension.com"
country = "US"
verified = true
[[brand]]
id = "pure-encapsulations"
name = "Pure Encapsulations"
website = "https://www.pureencapsulations.com"
country = "US"
verified = true
[[brand]]
id = "jarrow"
name = "Jarrow Formulas"
website = "https://www.jarrow.com"
country = "US"
verified = true
[[brand]]
id = "nordic-naturals"
name = "Nordic Naturals"
website = "https://www.nordicnaturals.com"
country = "US"
verified = true
[[product]]
id = "vitamin-d3-5000"
name = "Vitamin D3 5000 IU"
brand_id = "thorne"
category = "vitamin"
form = "capsule"
dosage = "5000"
unit = "IU"
frequency = "daily"
description = "Cholecalciferol for vitamin D optimization. Fat-soluble; take with meals."
notes = "Recheck 25-OH vitamin D after 3 months. Target: 50-70 ng/mL."
contraindications = ["hypercalcemia", "sarcoidosis", "granulomatous_disease"]
[[product.targets]]
biomarker = "vitamin_d"
direction = "increase"
evidence = "strong"
mechanism = "Direct substrate for 25-hydroxylation. Restores 25-OH vitamin D levels."
[[product]]
id = "omega3-epa-dha"
name = "ProOmega 2000 (EPA/DHA)"
brand_id = "nordic-naturals"
category = "other"
form = "capsule"
dosage = "2000"
unit = "mg"
frequency = "daily"
description = "High-concentration EPA+DHA triglyceride-form fish oil."
notes = "Anti-inflammatory, lipid-modifying, and cardioprotective."
contraindications = ["fish_allergy", "bleeding_disorder"]
[[product.targets]]
biomarker = "triglycerides"
direction = "decrease"
evidence = "strong"
mechanism = "Reduces hepatic VLDL synthesis. 2-4g EPA+DHA reduces TG 15-30%."
[[product.targets]]
biomarker = "hscrp"
direction = "decrease"
evidence = "moderate"
mechanism = "EPA-derived resolvins and protectins reduce systemic inflammation."
[[product]]
id = "magnesium-glycinate"
name = "Magnesium Glycinate 400mg"
brand_id = "pure-encapsulations"
category = "mineral"
form = "capsule"
dosage = "400"
unit = "mg"
frequency = "daily"
description = "Highly bioavailable chelated magnesium. Better GI tolerance than oxide."
notes = "Best taken at bedtime. Supports sleep, insulin sensitivity, and muscle recovery."
contraindications = ["severe_renal_impairment"]
[[product.targets]]
biomarker = "magnesium"
direction = "increase"
evidence = "strong"
mechanism = "Direct oral repletion of intracellular magnesium stores."
[[product.targets]]
biomarker = "fasting_glucose"
direction = "decrease"
evidence = "moderate"
mechanism = "Improves insulin receptor sensitivity. Meta-analysis shows ~5mg/dL FG reduction."
[[product.targets]]
biomarker = "hba1c"
direction = "decrease"
evidence = "moderate"
mechanism = "Downstream of improved insulin sensitivity and glucose disposal."
[[product]]
id = "vitamin-b12-methyl"
name = "Methylcobalamin 5000mcg"
brand_id = "jarrow"
category = "vitamin"
form = "sublingual"
dosage = "5000"
unit = "mcg"
frequency = "daily"
description = "Active form B12. Sublingual bypasses GI absorption issues."
notes = "Essential for methylation, homocysteine metabolism, and RBC formation."
contraindications = []
[[product.targets]]
biomarker = "vitamin_b12"
direction = "increase"
evidence = "strong"
mechanism = "Direct B12 repletion. Sublingual absorption avoids IF-dependent pathway."
[[product.targets]]
biomarker = "homocysteine"
direction = "decrease"
evidence = "strong"
mechanism = "B12 is cofactor for methionine synthase. Converts homocysteine to methionine."
[[product.targets]]
biomarker = "mcv"
direction = "decrease"
evidence = "strong"
mechanism = "Corrects megaloblastic anemia by restoring DNA synthesis in erythropoiesis."
[[product]]
id = "berberine-500"
name = "Berberine 500mg"
brand_id = "thorne"
category = "herb"
form = "capsule"
dosage = "500"
unit = "mg"
frequency = "twice_daily"
description = "Plant alkaloid with metformin-like AMPK activation."
notes = "Take with meals. May interact with CYP3A4 substrates."
contraindications = ["pregnancy", "breastfeeding"]
[[product.targets]]
biomarker = "fasting_glucose"
direction = "decrease"
evidence = "strong"
mechanism = "AMPK activation reduces hepatic glucose output. ~15-20 mg/dL reduction."
[[product.targets]]
biomarker = "hba1c"
direction = "decrease"
evidence = "moderate"
mechanism = "Sustained glucose-lowering effect. ~0.5% HbA1c reduction in trials."
[[product.targets]]
biomarker = "ldl_c"
direction = "decrease"
evidence = "moderate"
mechanism = "Upregulates hepatic LDLR expression. ~15-20% LDL reduction."
[[product]]
id = "curcumin-meriva"
name = "Curcumin Phytosome (Meriva)"
brand_id = "thorne"
category = "herb"
form = "capsule"
dosage = "500"
unit = "mg"
frequency = "twice_daily"
description = "Phospholipid-complexed curcumin for 29x better bioavailability."
notes = "Anti-inflammatory. Take with food."
contraindications = ["gallstones", "bile_duct_obstruction"]
[[product.targets]]
biomarker = "hscrp"
direction = "decrease"
evidence = "moderate"
mechanism = "Inhibits NF-kB and COX-2 pathways. Meta-analysis: ~1.0 mg/L CRP reduction."
[[product]]
id = "iron-bisglycinate"
name = "Iron Bisglycinate 25mg"
brand_id = "thorne"
category = "mineral"
form = "capsule"
dosage = "25"
unit = "mg"
frequency = "daily"
description = "Chelated iron with minimal GI side effects. Take on empty stomach or with vitamin C."
notes = "Only supplement if ferritin < 30 ug/L. Recheck ferritin in 3 months."
contraindications = ["hemochromatosis", "iron_overload", "thalassemia"]
[[product.targets]]
biomarker = "ferritin"
direction = "increase"
evidence = "strong"
mechanism = "Direct iron repletion. Bisglycinate chelation improves absorption."
[[product.targets]]
biomarker = "hemoglobin"
direction = "increase"
evidence = "strong"
mechanism = "Restores iron for hemoglobin synthesis in iron-deficiency anemia."
[[product]]
id = "chromium-picolinate"
name = "Chromium Picolinate 500mcg"
brand_id = "life-extension"
category = "mineral"
form = "capsule"
dosage = "500"
unit = "mcg"
frequency = "daily"
description = "Enhances insulin receptor signaling. Best for insulin resistance."
notes = "Take with meals for best absorption."
contraindications = ["chromium_hypersensitivity"]
[[product.targets]]
biomarker = "fasting_insulin"
direction = "decrease"
evidence = "moderate"
mechanism = "Potentiates insulin signaling via chromodulin. Reduces compensatory hyperinsulinemia."
[[product.targets]]
biomarker = "fasting_glucose"
direction = "decrease"
evidence = "moderate"
mechanism = "Improved insulin sensitivity reduces hepatic glucose output."
[[product]]
id = "methylfolate-1000"
name = "L-Methylfolate 1000mcg"
brand_id = "pure-encapsulations"
category = "vitamin"
form = "capsule"
dosage = "1000"
unit = "mcg"
frequency = "daily"
description = "Active folate bypassing MTHFR polymorphism. Essential for methylation."
notes = "Pair with B12 for homocysteine lowering."
contraindications = []
[[product.targets]]
biomarker = "homocysteine"
direction = "decrease"
evidence = "strong"
mechanism = "5-MTHF donates methyl group for homocysteine -> methionine conversion."
[[product.targets]]
biomarker = "folate"
direction = "increase"
evidence = "strong"
mechanism = "Direct repletion of active folate pool."
[[interaction]]
product_a = "berberine-500"
product_b = "iron-bisglycinate"
severity = "moderate"
description = "Berberine may reduce iron absorption. Separate by 2+ hours."
[[interaction]]
product_a = "vitamin-d3-5000"
product_b = "magnesium-glycinate"
severity = "mild"
description = "Magnesium is required for vitamin D metabolism. Synergistic — take together."