Circulation & Lymph
Lymphedema & Fluid Balance
A heavy, swollen arm or leg that doesn't go down overnight, tight skin, and rings or socks that leave deep marks.
Why it happens
Your lymph system moves extra fluid and waste out of your tissues. Unlike blood, it has no heart to pump it. It depends on moving muscles, deep breathing and gravity. When that flow slows, protein-rich fluid pools in the tissue. Over time this brings swelling, inflammation and firm, thickened tissue.
Your lifestyle strategy
- Get your limb measured and fitted for compression by a certified lymphedema therapist. Ask your doctor to check the blood flow in your legs (an ABI test) before you use compression.
- Move every day: 30 minutes of walking, swimming, cycling or rebounding, wearing your compression. Get up for 2 to 3 minutes every hour you sit.
- Breathe from your belly for 5 to 10 minutes, twice a day. Deep breaths help pull lymph back toward your heart.
- Raise the swollen limb above heart level when you rest.
- Drink about half an ounce of water per pound of body weight each day, unless your doctor gives you a lower target. Drinking less does not shrink lymphedema swelling.
- Avoid saunas, hot tubs, hot baths and heating pads on the affected limb. Heat makes the swelling worse. Cool water is fine.
- Wash and moisturize the skin daily, and protect it from cuts, bug bites and burns.
Supplement support
Systemic Enzyme Complex
Pure Encapsulations
Protease, bromelain and rutin enzymes that support the breakdown of excess protein in tissue fluid.
Label directions3 capsules, 1–2 times daily, between meals
Contains pork-derived pancreatin. Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
Selenium
Pure Encapsulations
Antioxidant mineral studied for swelling and skin health in lymphedema.
Label directions1 capsule daily with a meal (200 mcg)
Do not stack with other selenium-containing products.
Find it in the Integrix dispensary →
Vessel Forte
Designs for Health
Diosmin, horse chestnut and gotu kola to support small blood vessel strength and lymph flow.
Label directions4 capsules daily (2 with breakfast, 2 with dinner)
Not for use during pregnancy or nursing. Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
ProOmega 2000, Lemon
Nordic Naturals
Concentrated fish oil (EPA + DHA) to support a healthy inflammatory response and vessel walls.
Label directions2 softgels daily with food
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
See your doctor first if you have
- Redness, warmth, pain or a red streak on the limb, especially with fever or chills
- Sudden swelling, pain or tightness in one calf or arm
- Shortness of breath, chest pain, or swelling in both legs that keeps getting worse
- New swelling or a new lump with no clear cause, especially with a history of cancer
- Skin that leaks fluid, breaks open, or turns hard and thick
Digestion & Absorption
Gut Repair (the 5R Plan)
Bloating after meals, gas, loose stools or constipation, heartburn, or food that seems to go straight through you.
Why it happens
Your gut lining is one cell thick. Stress, poor sleep, medications, alcohol, processed food and infections can irritate it and upset the bacteria that live there. When the lining gets leaky, partly digested food and bacterial fragments reach the bloodstream and switch on inflammation far beyond the gut. The 5R plan works in order: Remove irritants, Replace digestive support, Reinoculate good bacteria, Repair the lining, and Rebalance daily habits.
Your lifestyle strategy
- Remove for 3 to 4 weeks: gluten, dairy, alcohol, added sugar and processed food. Reintroduce one food at a time, every 3 days, and note how you feel.
- Eat 9 servings of colorful vegetables and low-sugar fruit a day. Add fiber slowly so your gut can adjust.
- Chew each bite until it is smooth. Digestion starts in the mouth.
- Add plain yogurt, kefir, miso or tempeh if you tolerate them. Sauerkraut and kimchi can come later.
- Eat in a calm setting, not at your desk or in the car. Stress shuts down digestion.
- Aim for 7 to 9 hours of sleep. The gut lining repairs overnight.
Supplement support
GI Revive
Designs for Health
Glutamine, zinc carnosine, DGL licorice, aloe and slippery elm to support the gut lining.
Label directions7 capsules daily, in divided doses
Check with your doctor if you take medication; slippery elm can slow absorption of other pills.
Find it in the Integrix dispensary →
L-Glutamine Powder
Designs for Health
The main fuel for the cells that line the intestine.
Label directions3 grams (about ¾ teaspoon) daily
Find it in the Integrix dispensary →
Saccharomyces Boulardii
Pure Encapsulations
Beneficial yeast that supports a balanced gut and normal stools.
Label directions2 capsules, 1–2 times daily, between meals
Not for people with a weakened immune system or a central line.
Find it in the Integrix dispensary →
Ther-Biotic Complete Probiotic
Klaire Labs
Multi-strain probiotic to reinoculate healthy bacteria.
Label directions1 capsule daily with food
Not for children under 12 without guidance.
Find it in the Integrix dispensary →
Digestive Enzymes Ultra
Pure Encapsulations
Broad-spectrum plant enzymes to support breakdown of protein, fat and carbohydrates.
Label directions1–2 capsules with each meal
Find it in the Integrix dispensary →
See your doctor first if you have
- Blood in the stool or black, tarry stools
- Unexplained weight loss
- Trouble swallowing, or vomiting that won't stop
- Severe or constant belly pain
- Bowel changes that are new after age 45
Stress & Nervous System
Sleep & Stress Resilience
Trouble falling asleep, waking at 2 or 3 a.m. with a busy mind, or feeling wired but tired all day.
Why it happens
Sleep runs on a 24-hour clock set by light, meals and stress hormones. Cortisol should be high in the morning and low at night. Ongoing stress, late screens, caffeine, alcohol and blood sugar swings flip that pattern, so you feel flat in the morning and alert at bedtime. Low magnesium and a nervous system stuck in fight-or-flight make it worse.
Your lifestyle strategy
- Go to bed and get up at the same time every day, weekends included.
- Get 10 minutes of outdoor light within an hour of waking.
- No caffeine after noon. Alcohol breaks up the second half of the night, so keep it rare.
- Turn off screens 60 minutes before bed, or use night mode at the lowest brightness.
- Keep the bedroom cool (about 65°F), dark and quiet.
- If you wake at night, eat a small protein snack at dinner or before bed to steady blood sugar.
- Try 5 minutes of slow breathing in bed: in for 4 counts, out for 6.
Supplement support
Insomnitol
Designs for Health
Valerian, passionflower, lemon balm, B6 and melatonin to support falling and staying asleep.
Label directions2 capsules, 30–60 minutes before bed
May cause morning grogginess at first. Do not combine with sleep medication or alcohol.
Find it in the Integrix dispensary →
Daily Calm
Pure Encapsulations
Ashwagandha, GABA, L-theanine and saffron to support a calm, steady mood during the day.
Label directions1 capsule twice daily, between meals
Not for use during pregnancy or nursing. Check with your doctor if you take thyroid or mood medication.
Find it in the Integrix dispensary →
Magnesium Glycinate
Thorne
Gentle, well-absorbed magnesium that supports muscle relaxation and restful sleep.
Label directions1 capsule, 1–4 times daily (try 2 at bedtime)
Use with care if you have kidney disease.
Find it in the Integrix dispensary →
Adreset
Metagenics
Adaptogenic herbs (cordyceps, Asian ginseng, rhodiola) to support a healthy stress response.
Label directions2 capsules twice daily
Not for use during pregnancy or nursing.
Find it in the Integrix dispensary →
See your doctor first if you have
- Loud snoring, gasping or pauses in breathing at night (possible sleep apnea)
- Falling asleep while driving
- Low mood, hopelessness or thoughts of self-harm. Call or text 988 any time.
- Sleep problems lasting more than 3 months despite good habits
Nerve Health
Nerve Health & Neuropathy
Burning, tingling, pins and needles or numbness in the feet or hands, often worse at night.
Why it happens
Nerves are long, energy-hungry cells. High blood sugar, low B12, alcohol, some medications, poor circulation and inflammation all starve or damage them. Metformin and acid-blocking medicines both lower B12 over time. Finding the cause early matters, because nerves heal slowly and only when the cause is removed.
Your lifestyle strategy
- Ask your doctor for a fasting glucose, A1c and vitamin B12 test. These are the most common causes.
- Cut added sugar and refined carbohydrates. Pair every carbohydrate with protein and fat.
- Walk daily. Movement improves blood flow to the nerves in your feet.
- Check your feet every day for cuts, blisters or color changes if you have numbness.
- Limit alcohol, which is directly toxic to nerves.
- Wear well-fitted, supportive shoes and never walk barefoot outside if your feet are numb.
Supplement support
Alpha-Lipoic Acid
Thorne
Antioxidant studied for nerve comfort and healthy blood sugar.
Label directions1 capsule (300 mg), 2–3 times daily
Can lower blood sugar. If you take diabetes medication, check with your doctor and watch your levels.
Find it in the Integrix dispensary →
Acetyl-L-Carnitine
Thorne
Supports nerve cell energy and nerve repair.
Label directions1 capsule (500 mg), 2–3 times daily
Check with your doctor if you take thyroid medication or a blood thinner.
Find it in the Integrix dispensary →
Methyl-Guard Plus
Thorne
Active forms of B12, folate, B6 and B2 to support nerve health and methylation.
Label directions1–3 capsules daily
Do not combine with other high-dose B6 products. Too much B6 can itself cause nerve symptoms.
Find it in the Integrix dispensary →
Magnesium Glycinate Complex
Designs for Health
Supports nerve signaling and muscle relaxation.
Label directions2 capsules daily
Use with care if you have kidney disease.
Find it in the Integrix dispensary →
See your doctor first if you have
- Weakness, foot drop, or trouble walking
- Symptoms that spread quickly over days to weeks
- A foot wound that won't heal, or skin that turns dark or black
- Loss of bladder or bowel control
Structure & Movement
Joint Comfort & Mobility
Stiff knees in the morning, achy hands, or joints that complain after activity.
Why it happens
Healthy joints depend on good alignment, strong muscles around them, and cartilage that gets nutrients through movement. Poor mechanics wear one side of a joint faster. Excess weight adds load: every extra pound puts about 4 pounds of force through the knee. Inflammation from diet and blood sugar speeds up cartilage breakdown.
Your lifestyle strategy
- Keep moving. Cartilage is fed by motion. Low-impact options include cycling, swimming and walking.
- Strengthen the muscles that support the joint, especially hips and thighs for knee pain.
- Have your movement and alignment assessed. Fixing how a joint moves takes stress off it.
- Eat fatty fish twice a week and use olive oil, turmeric and ginger in cooking.
- Cut back on sugar and refined flour, which raise inflammation.
- Losing even 10 pounds noticeably reduces knee load.
Supplement support
Joint Support Nutrients
Thorne
Glucosamine, MSM, boswellia and turmeric to support cartilage and joint comfort.
Label directions4 capsules, 1–2 times daily
Contains glucosamine from shellfish. Check with your doctor if you take a blood thinner.
Find it in the Integrix dispensary →
UC-II Type II Collagen 40 mg
NOW Foods
Undenatured collagen that supports joint comfort and flexibility at a small dose.
Label directions1 capsule daily
Find it in the Integrix dispensary →
Collagen + Vitamin C
Codeage
Hydrolyzed collagen with vitamin C and hyaluronic acid to support connective tissue.
Label directions1 scoop daily in 8 oz of liquid
Bovine source.
Find it in the Integrix dispensary →
Phytoprofen
Thorne
Bromelain, curcumin, ginger and boswellia to support comfort after activity.
Label directions2 capsules, 2–3 times daily
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
See your doctor first if you have
- A hot, red, swollen joint, especially with fever
- Joint pain after a fall or injury with trouble bearing weight
- Morning stiffness lasting more than an hour in several joints
- Pain that wakes you at night and doesn't change with position
Structure & Movement
Bone Strength
A family history of osteoporosis, a bone density scan that came back low, or a fracture from a minor fall.
Why it happens
Bone is living tissue that rebuilds itself all the time. It needs calcium, but also vitamin D to absorb it, vitamin K2 to put it in bone instead of arteries, magnesium, boron, protein, and the signal that weight-bearing exercise sends. Low estrogen after menopause, low testosterone, smoking, and long-term steroid or acid-blocker use all speed up bone loss.
Your lifestyle strategy
- Lift weights or do resistance training 2 to 3 times a week. Bone responds to load.
- Walk daily and add balance work, like standing on one foot while brushing your teeth.
- Eat 25 to 30 grams of protein at each meal.
- Get calcium from food first: leafy greens, sardines with bones, yogurt, almonds.
- Ask your doctor to check your vitamin D level. Aim for the optimal range, not just above the low cutoff.
- Limit alcohol and soda, and don't smoke.
Supplement support
Vitamin D Supreme
Designs for Health
Vitamin D3 (5,000 IU) with K1 and K2 to support calcium use and bone building.
Label directions1 capsule daily with a meal
Do not take with warfarin or other anticoagulants unless your doctor approves. Test your vitamin D level.
Find it in the Integrix dispensary →
Calcium (DiCalcium Malate)
Thorne
Well-absorbed calcium to fill gaps your diet doesn't cover.
Label directions1 capsule twice daily
Don't exceed your total daily calcium target from food and supplements.
Find it in the Integrix dispensary →
Boron (Glycinate)
Pure Encapsulations
Trace mineral that supports vitamin D and mineral use in bone.
Label directions1–3 capsules daily with meals
Find it in the Integrix dispensary →
Whole Body Collagen
Designs for Health
Hydrolyzed collagen to support the protein framework of bone.
Label directions1 scoop (13 g) daily in 8 oz water
Find it in the Integrix dispensary →
See your doctor first if you have
- A fracture from a fall at standing height or less
- Loss of more than 1.5 inches of height
- Sudden back pain with no injury
- Long-term steroid use without a bone density scan
Circulation & Lymph
Heart & Circulation
Blood pressure creeping up, cholesterol numbers flagged at your physical, or cold hands and feet.
Why it happens
Your blood vessels are lined with a thin layer that makes nitric oxide, which keeps vessels relaxed and flexible. High blood sugar, inflammation, smoking, poor sleep and inactivity damage that lining. Plaque builds where the lining is damaged. Cholesterol is part of the picture, but inflammation and blood sugar drive much of the risk.
Your lifestyle strategy
- Walk 30 minutes a day and add 2 strength sessions a week.
- Eat beets, arugula and spinach for nitrates that support nitric oxide.
- Follow a Mediterranean pattern: vegetables, olive oil, nuts, fish, beans.
- Cut sodium from processed food and raise potassium from vegetables and fruit.
- Check your blood pressure at home, morning and evening, for one week. Bring the log to your doctor.
- Take snoring seriously. Sleep apnea raises blood pressure.
Supplement support
CoQ10 100 mg
Thorne
Supports heart muscle energy. Statin medicines lower your body's own CoQ10.
Label directions1 gelcap, 1–2 times daily
May lower blood pressure slightly. Check with your doctor if you take warfarin.
Find it in the Integrix dispensary →
Garlic Complex
Pure Encapsulations
Aged black garlic and garlic extract to support healthy blood pressure and circulation.
Label directions2 capsules, 1–2 times daily with meals
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
O.N.E. Omega
Pure Encapsulations
One-a-day fish oil (EPA + DHA) to support heart and vessel health.
Label directions1 softgel daily with a meal
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
L-Carnitine 680 mg
Pure Encapsulations
Helps move fat into cells to be burned for energy, including in the heart.
Label directions2–4 capsules daily, between meals
Check with your doctor if you take thyroid medication.
Find it in the Integrix dispensary →
See your doctor first if you have
- Chest pain, pressure or tightness. Call 911.
- Sudden weakness or numbness on one side, facial droop, or trouble speaking. Call 911.
- Blood pressure at or above 180/120
- Shortness of breath with light activity, or swelling in both ankles
Metabolism
Blood Sugar & Healthy Weight
Energy crashes after meals, cravings for sweets, weight gathering around the middle, or an A1c labeled prediabetes.
Why it happens
When you eat carbohydrates, insulin moves sugar from your blood into your cells. Constant snacking, refined carbs, poor sleep, stress and inactivity make cells stop listening to insulin. Your body then makes more insulin, which stores fat around the belly and drives hunger. This can go on for 10 years before blood sugar tests look abnormal, which is why fasting insulin is worth checking.
Your lifestyle strategy
- Build every meal around protein (25–30 g) and vegetables, then add a small portion of whole-food carbohydrate.
- Walk for 10 minutes after your largest meal. Muscles pull sugar out of the blood.
- Stop eating 3 hours before bed, and allow 12 hours between dinner and breakfast.
- Lift weights 2 to 3 times a week. Muscle is your largest sugar sink.
- Sleep 7 to 9 hours. One short night makes you more insulin resistant the next day.
- Ask for fasting insulin along with glucose and A1c.
Supplement support
Berberine Synergy
Designs for Health
Berberine plus alpha-lipoic acid to support healthy glucose metabolism.
Label directions1 capsule twice daily with a meal
Not for use during pregnancy or nursing. Can lower blood sugar and interacts with many medications. Check with your doctor first if you take any prescription.
Find it in the Integrix dispensary →
Glycoberine-MX
Apex Energetics
Berberine, burdock and R-lipoic acid blend for blood sugar support.
Label directions1–2 capsules once daily
Choose this or Berberine Synergy, not both. Not for use during pregnancy or nursing.
Find it in the Integrix dispensary →
Weight Loss Support Packets
Designs for Health
Chromium, green tea and other nutrients to support appetite control and metabolism.
Label directions2 packets daily, 30 minutes before a meal
Contains green tea extract. Avoid if you have liver disease.
Find it in the Integrix dispensary →
Fatty15
fatty15
C15:0, a saturated fatty acid linked with healthy metabolic and cell function.
Label directions1 capsule, 1–2 times daily
Find it in the Integrix dispensary →
See your doctor first if you have
- Extreme thirst, frequent urination, or blurred vision
- Fasting glucose of 126 or higher, or A1c of 6.5% or higher
- Unintended weight loss
- Shakiness, sweating or confusion if you take diabetes medication (possible low blood sugar)
Energy
Energy & Fatigue
Tired even after a full night's sleep, an afternoon slump that coffee doesn't fix, or a body that won't recover from exercise.
Why it happens
Mitochondria are the small engines in each cell that turn food and oxygen into energy. They need B vitamins, magnesium, CoQ10, carnitine and healthy fats to run. They slow down with age, blood sugar swings, poor sleep, inactivity, infections and toxins. Low iron, low thyroid and low vitamin D are common, testable causes of fatigue that should be ruled out first.
Your lifestyle strategy
- Ask your doctor for a CBC, ferritin, a full thyroid panel (TSH, free T4, free T3), vitamin D and B12.
- Eat protein at breakfast. A sweet breakfast sets up an afternoon crash.
- Move daily. Exercise is the strongest signal to build new mitochondria.
- Get morning light, and protect your sleep window.
- Drink water before coffee. Mild dehydration feels like fatigue.
- Take short breaks: 5 minutes of movement every hour beats one long rest.
Supplement support
Mitochondrial NRG
Designs for Health
B vitamins, CoQ10, carnitine and antioxidants that fuel cellular energy.
Label directions4 capsules daily with meals, divided
Find it in the Integrix dispensary →
Ubiquinol-QH 50 mg
Pure Encapsulations
The active form of CoQ10, especially useful after age 40 or with statin use.
Label directions1–2 softgels daily with meals
May cause mild stomach upset.
Find it in the Integrix dispensary →
Mito-PQQ
Designs for Health
PQQ and rhodiola to support new mitochondria and stress resilience.
Label directions2 capsules daily
Rhodiola is not advised with bipolar disorder. Not for use during pregnancy or nursing.
Find it in the Integrix dispensary →
Basic B Complex
Thorne
Active B vitamins that the energy pathways run on.
Label directions1 capsule, 1–3 times daily
Turns urine bright yellow; this is harmless.
Find it in the Integrix dispensary →
See your doctor first if you have
- Fatigue with unexplained weight loss, fevers or night sweats
- Shortness of breath or chest pain with mild effort
- Fatigue that keeps you from basic daily tasks for more than 6 months
- Very heavy periods or signs of blood loss
Defense & Repair
Inflammation & Immune Balance
Aches that move around, slow healing, skin flares, frequent colds, or lab results showing a high CRP.
Why it happens
Inflammation is how your body defends and repairs itself. It should switch on, do its job, and switch off. Processed food, blood sugar spikes, a leaky gut, poor sleep, stress and hidden infections keep it switched on at a low level. That chronic inflammation wears down joints, blood vessels and the brain. Your body also needs specific fats, called pro-resolving mediators, to turn inflammation off.
Your lifestyle strategy
- Eat the rainbow: aim for 9 servings of colorful plants a day.
- Eat fatty fish 2 to 3 times a week and cut back on fried food and refined seed oils.
- Cook with turmeric, ginger, garlic and herbs.
- Sleep 7 to 9 hours. Inflammation markers rise after short nights.
- Move daily, but don't overtrain. Too much hard exercise without recovery adds to inflammation.
- Ask your doctor for an hs-CRP test to measure where you are.
Supplement support
SPM Active One Daily
Metagenics
Specialized pro-resolving mediators that support your body's natural shut-off for inflammation.
Label directions1 softgel daily
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
Theracurmin HP
Integrative Therapeutics
Highly absorbable curcumin to support a healthy inflammatory response.
Label directions2 capsules daily
Check with your doctor if you have gallbladder disease or take a blood thinner.
Find it in the Integrix dispensary →
OrthoMune
Ortho Molecular Products
Vitamin C, D3, zinc, NAC and quercetin for immune support.
Label directions2 capsules daily
Find it in the Integrix dispensary →
Vitamin D + K2 Liquid
Thorne
Vitamin D supports immune balance; K2 directs calcium to bone.
Label directions2 drops, 1–3 times daily
Check with your doctor if you take warfarin. Test your vitamin D level.
Find it in the Integrix dispensary →
See your doctor first if you have
- Fever above 103°F, or a fever lasting more than 3 days
- Joint swelling with a rash, or a rash with fever
- A wound that is red, hot, spreading or draining
- Repeated infections that need antibiotics
Defense & Repair
Cold & Flu Season Support
Catching every bug that goes around, or colds that drag on for weeks.
Why it happens
Your immune system needs raw materials to respond quickly: vitamin D, vitamin C, zinc, protein and sleep. Most adults in the northern US run low on vitamin D from October to April. About 70% of your immune system lives in your gut, so gut health and immune health go together.
Your lifestyle strategy
- Wash your hands often and keep them away from your face.
- Sleep 7 to 9 hours. People sleeping 6 hours or less catch colds far more often.
- Eat protein at every meal and plenty of colorful vegetables.
- Stay active outdoors through the winter, even 20 minutes of walking.
- Keep indoor air at 40–60% humidity.
- At the first sign of a cold, rest, drink warm fluids and cut out sugar and alcohol.
Supplement support
OrthoMune
Ortho Molecular Products
Vitamin C, D3, zinc, NAC and quercetin in one formula.
Label directions2 capsules daily
Find it in the Integrix dispensary →
Liposomal Vitamin C
Pure Encapsulations
Well-absorbed vitamin C for immune cell support.
Label directions2 capsules, 1–2 times daily
High doses can loosen stools.
Find it in the Integrix dispensary →
Vegan Vitamin D
Pure Encapsulations
Vitamin D3 (2,000 IU) for immune balance through the dark months.
Label directions1–2 capsules daily with food
Test your vitamin D level.
Find it in the Integrix dispensary →
Probiotic G.I.
Pure Encapsulations
Probiotic blend to support gut-based immunity.
Label directions1 capsule, 1–2 times daily
Not for people with a weakened immune system.
Find it in the Integrix dispensary →
MycoSupreme
Designs for Health
Reishi, chaga, lion's mane and other mushrooms for immune support.
Label directions2 capsules daily
Find it in the Integrix dispensary →
See your doctor first if you have
- Trouble breathing, chest pain, or lips turning blue. Call 911.
- Fever above 103°F, or a fever lasting more than 3 days
- Symptoms that improve, then come back worse
- Confusion, or not keeping fluids down
Biotransformation & Elimination
Liver & Detox Support
Sensitivity to smells, perfumes or alcohol, headaches, sluggish digestion, or feeling foggy and puffy.
Why it happens
Your liver changes toxins, used hormones and medications into forms your body can remove through stool and urine. That takes two steps. Step one needs B vitamins and antioxidants. Step two needs amino acids like glycine, taurine and cysteine to package waste. If you are constipated, packaged waste gets reabsorbed. Supporting detox means feeding both steps and keeping the exits open.
Your lifestyle strategy
- Have 1 to 2 full bowel movements a day. Raise fiber to 25 to 35 grams with ground flaxseed and vegetables.
- Eat cruciferous vegetables daily: broccoli, cabbage, Brussels sprouts, kale, arugula.
- Drink filtered water, and swap plastic food containers for glass.
- Cut back on alcohol, which uses up the same detox pathways.
- Sweat through exercise several times a week.
- Choose fragrance-free personal care and cleaning products.
Supplement support
Amino-D-Tox
Designs for Health
Glycine, taurine, NAC, glutamine and other amino acids for the liver's packaging step.
Label directions6 capsules daily, between meals
Find it in the Integrix dispensary →
Liposomal Glutathione
Pure Encapsulations
Your body's main antioxidant and detox molecule, in an absorbable form.
Label directions1 softgel, 1–2 times daily with meals
Find it in the Integrix dispensary →
Calcium D-Glucarate
Designs for Health
Helps keep packaged hormones and toxins from being reabsorbed in the gut.
Label directions2 capsules daily with meals
Check with your doctor if you take hormone medication.
Find it in the Integrix dispensary →
G.I. Detox+
Biocidin Botanicals
Binder blend (zeolite, charcoal, pectin) that supports removal of waste through the gut.
Label directions1 capsule on an empty stomach with water
Take 1 hour apart from medications and other supplements. Not for use during pregnancy or nursing.
Find it in the Integrix dispensary →
See your doctor first if you have
- Yellowing of the skin or eyes
- Dark urine with pale stools
- Pain under the right ribs
- Known liver disease or hepatitis (talk to your doctor before any detox plan)
Hormones & Communication
Hormone Balance & Menopause
Hot flashes, night sweats, irregular cycles, mood swings, vaginal dryness, or new belly weight in your 40s and 50s.
Why it happens
Hormones are messengers. Estrogen, progesterone, cortisol, thyroid and insulin all affect each other. In perimenopause, progesterone usually drops first, then estrogen swings and falls. Ongoing stress steals the raw materials for sex hormones to make cortisol. How your liver clears estrogen matters too: some breakdown products are protective and some are not.
Your lifestyle strategy
- Eat cruciferous vegetables and 2 tablespoons of ground flaxseed daily to support healthy estrogen metabolism.
- Strength-train 2 to 3 times a week to protect muscle and bone as estrogen falls.
- Limit alcohol and caffeine, which trigger hot flashes for many women.
- Keep blood sugar steady with protein at every meal.
- Protect sleep: a cool bedroom and breathable bedding help with night sweats.
- Ask about a full hormone and thyroid panel before starting any hormone product. DHEA and similar hormones should only be used after testing.
Supplement support
DIM-Evail
Designs for Health
DIM from cruciferous vegetables to support healthy estrogen metabolism.
Label directions1 softgel daily with a meal
Not for use during pregnancy or nursing. Check with your doctor if you take hormone medication or tamoxifen.
Find it in the Integrix dispensary →
Hydration Ovals 2x Plus
Bezwecken
Moisturizing ovals for vaginal dryness.
Label directions1 oval daily, as directed
For external or vaginal use only.
Find it in the Integrix dispensary →
Daily Calm
Pure Encapsulations
Ashwagandha, GABA, L-theanine and saffron for mood and stress support.
Label directions1 capsule twice daily, between meals
Not for use during pregnancy or nursing. Check with your doctor if you take thyroid or mood medication.
Find it in the Integrix dispensary →
D-5000
Thorne
Vitamin D3 (5,000 IU) to support bone, mood and immune health.
Label directions1 capsule daily
Test your vitamin D level first; 5,000 IU is a higher dose.
Find it in the Integrix dispensary →
See your doctor first if you have
- Any bleeding after 12 months without a period
- Very heavy bleeding that soaks a pad or tampon every hour
- A new breast lump or nipple discharge
- Severe mood changes or thoughts of self-harm. Call or text 988 any time.
Hormones & Communication
Men's Prostate & Hair Health
Getting up at night to urinate, a weak stream, or a thinning hairline at the crown.
Why it happens
Testosterone is converted into a stronger hormone called DHT. DHT shrinks hair follicles in men who are genetically prone, and it drives prostate growth with age. Insulin resistance, extra belly fat and inflammation all push this conversion higher, and belly fat also turns testosterone into estrogen.
Your lifestyle strategy
- Cut back on fluids 2 hours before bed and limit evening alcohol and caffeine.
- Lose belly fat. It improves both hormone balance and urinary symptoms.
- Eat tomatoes (cooked), pumpkin seeds, fatty fish and green tea.
- Strength-train to support healthy testosterone.
- Ask your doctor about PSA testing and what schedule fits your age and history.
Supplement support
Saw Palmetto 320
Pure Encapsulations
Saw palmetto with plant sterols to support prostate and urinary function and healthy testosterone metabolism.
Label directions1–2 softgels daily, between meals
Tell your doctor before a PSA test. Check with your doctor if you take finasteride, dutasteride or a blood thinner.
Find it in the Integrix dispensary →
O.N.E. Omega
Pure Encapsulations
Fish oil to support a healthy inflammatory response.
Label directions1 softgel daily with a meal
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
Boron (Glycinate)
Pure Encapsulations
Trace mineral that supports healthy free testosterone levels.
Label directions1–3 capsules daily with meals
Find it in the Integrix dispensary →
See your doctor first if you have
- Blood in the urine or semen
- Not being able to urinate at all. Go to urgent care.
- Pain in the lower back, hips or pelvis that won't go away
- Sudden patchy hair loss, or hair loss with scalp redness or scarring
Daily Foundations
Daily Foundations
You eat reasonably well but want a simple base that covers the common gaps.
Why it happens
Modern food is lower in minerals than it used to be, and most adults fall short on magnesium, vitamin D, omega-3 fats and some B vitamins. A small, high-quality base covers those gaps. It is not a substitute for food, sleep and movement, and more pills is not better. Start here before adding anything targeted.
Your lifestyle strategy
- Eat protein at every meal and 9 servings of colorful plants a day.
- Walk 7,000 to 10,000 steps a day and strength-train twice a week.
- Keep a regular sleep and wake time.
- Drink filtered water through the day.
- Get annual labs and keep your own copy, so you can track trends over time.
Supplement support
Multi-Vitamin Elite A.M. & P.M.
Thorne
A complete two-part multivitamin with active B vitamins and minerals.
Label directions3 A.M. capsules with breakfast, 3 P.M. capsules with dinner
Find it in the Integrix dispensary →
ProOmega 2000-D
Nordic Naturals
Concentrated fish oil (2,150 mg omega-3s) with vitamin D3 (1,000 IU).
Label directions2 softgels daily with food
Check with your doctor first if you take a blood thinner. Stop 7 days before surgery.
Find it in the Integrix dispensary →
Magnesium Complex
Nordic Naturals
Three gentle forms of magnesium for muscles, sleep and energy.
Label directions3 capsules daily with food
Use with care if you have kidney disease.
Find it in the Integrix dispensary →
See your doctor first if you have
- Any new or worsening symptom: see your doctor rather than adding supplements
- Taking more than 5 prescription medications (ask your pharmacist to review interactions)
How to use these guides. Doses shown are the manufacturer's label directions. Take supplements as directed on the label or by your practitioner. Check with your own doctor or pharmacist before starting any supplement if you are pregnant or nursing, take prescription medication (especially blood thinners, diabetes or blood pressure medication), or have a medical condition. Stop any supplement 7 days before surgery unless your surgeon says otherwise.
FDA statement. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Integrix