Saurabh — Health Dashboard
46 years · Derived from April 2026 blood and DNA reports · Evidence-based
Supplements
11
Critical
4
Tests needed
9
Testosterone
883 ng/dL
Vitamin D
53.9 ng/mL
TSH
Elevated
Supplement Protocol
Chosen specifically for your blood markers. Start with the Week 1 list — add the rest gradually. Every recommendation has a peer-reviewed citation.
TSH is elevated — do not self-treat thyroid
Your TSH is above range. Thyroid replacement therapy requires a physician prescription and dose titration. Supplementing with iodine or thyroid glandulars without medical supervision can worsen thyroid dysfunction.
LDL borderline high — statin decision needed
LDL ~168 mg/dL with your age profile puts you in an intermediate cardiovascular risk category. This is a shared decision with your cardiologist — lifestyle changes first, statins if 10-year ASCVD risk ≥ 7.5%.
Start This Week
High-impact, start immediately
Omega-3 Fish Oil
2–3 g EPA+DHA combinedWhy: High-dose EPA+DHA reduces triglycerides by 20–50% and supports cardiovascular health. Directly targets your borderline LDL and Lp(a) risk.
Evidence: AHA Scientific Statement: Omega-3 Fatty Acids and Cardiovascular Disease (Circulation, 2019). REDUCE-IT trial — icosapentaenoic acid reduced CV events by 25% (NEJM, 2019).
Berberine
500 mgWhy: Activates AMPK, improving insulin sensitivity and lowering LDL-C by up to 20–25 mg/dL. Particularly useful when HbA1c or fasting glucose is near the upper end of normal.
Evidence: Zhang Y et al. (2008). Berberine lowers blood glucose in type-2 diabetes. Metabolism, 57(5). Lan J et al. — Berberine as a cholesterol-lowering agent. J Ethnopharmacol, 2015.
Do not combine with statins or metformin without physician review. May lower blood sugar — monitor if you feel lightheaded.
Red Yeast Rice
1,200 mg (containing ~10 mg monacolin K)Why: Contains natural statin (monacolin K) equivalent to ~10 mg lovastatin. Can reduce LDL by 15–25 mg/dL. A gentler alternative to prescription statins for borderline LDL.
Evidence: Heber D et al. Cholesterol-lowering effects of a proprietary Chinese red-yeast-rice dietary supplement. Am J Clin Nutr, 1999. Li Y et al. — Meta-analysis confirming LDL reduction. Am J Cardiol, 2014.
Do not combine with prescription statins. Take CoQ10 alongside to offset any mitochondrial depletion. Stop if muscle aches occur.
Ashwagandha (KSM-66)
600 mgWhy: Clinically validated adaptogen that lowers cortisol by 28–30%, reduces TSH in subclinical hypothyroidism, and has been shown to raise testosterone by ~15%. Three-for-one benefit for your profile.
Evidence: Chandrasekhar K et al. (2012). Ashwagandha extract and stress. Indian J Psychol Med. Sharma AK et al. — Ashwagandha and thyroid indices. J Alt Complement Med, 2018. Ahmad MK — Ashwagandha and testosterone (Fertil Steril, 2010).
Add in Month 1
Build on your foundation
Vitamin D3 + K2
5,000 IU D3 · 100 mcg K2 MK-7Why: Your Vitamin D is 53.9 ng/mL — optimal range. K2 ensures calcium is directed to bone, not arteries.
Evidence: Holick MF et al. (2011), NEJM. D3+K2 co-supplementation — Vitamin K and D: a synergistic duo. Eur J Nutr, 2020.
Magnesium Glycinate
400 mg elemental MgWhy: Magnesium is a cofactor in 300+ enzymatic reactions. Deficiency is common in adults and correlates with higher LDL, higher TSH, and poor sleep. Glycinate form has high bioavailability with minimal GI side effects.
Evidence: Rosanoff A et al. (2012). Suboptimal Magnesium Status in the US. Nutr Rev. Barbagallo M — Magnesium in aging, health and diseases. Nutrients, 2021.
Coenzyme Q10 (Ubiquinol)
200 mgWhy: CoQ10 declines with age after 40. Ubiquinol is the active, reduced form with superior absorption. Supports cardiac mitochondrial energy and is especially important if statins are ever prescribed (statins deplete CoQ10).
Evidence: Mortensen SA et al. Q-SYMBIO trial — CoQ10 reduces cardiovascular mortality (JACC Heart Failure, 2014). Hidaka T — Ubiquinol vs Ubiquinone bioavailability. Regulatory Toxicology & Pharmacology, 2008.
Zinc (Zinc Bisglycinate)
25 mgWhy: Zinc is essential for testosterone production, thyroid hormone metabolism (T4→T3 conversion), and immune function. Your testosterone (883 ng/dL) is excellent — zinc helps maintain this.
Evidence: Prasad AS et al. (1996). Zinc status and serum testosterone levels. Nutrition. Netter A — Zinc in male reproduction. Rev Fr Gynecol Obstet, 1981.
Magnesium L-Threonate
2,000 mg (delivering ~144 mg elemental Mg)Why: The only magnesium form proven to cross the blood-brain barrier. Improves sleep quality, memory, and reduces anxiety-related cortisol. Complements your morning Mg Glycinate dose.
Evidence: Slutsky I et al. (2010). Enhancement of synaptic plasticity through Mg L-Threonate. Neuron. Liu G et al. — Magtein improves cognitive function (J Alzheimers Dis, 2016).
Long-term Protocol
Night recovery stack and refinements
Melatonin (Low-dose)
0.5–1 mgWhy: Low-dose melatonin (not 5–10 mg) helps reset the circadian clock without suppressing natural melatonin production. Important for deep sleep, which is when testosterone and growth hormone are released.
Evidence: Brzezinski A (1997). Melatonin in humans. NEJM. Ferracioli-Oda E — Meta-analysis: Low-dose melatonin for sleep quality (PLOS One, 2013).
Glycine
3 gWhy: Amino acid that measurably reduces core body temperature, enabling faster sleep onset and deeper slow-wave sleep. Also supports collagen synthesis and liver detox (glutathione precursor).
Evidence: Inagawa K et al. (2006). Subjective effects of glycine ingestion before sleep. Sleep Biol Rhythms. Bannai M — Glycine improves subjective daytime performance (Front Neurol, 2012).