Feel Like Your Best Self With Natural Hacks From a Pharmacist

That morning coffee on an empty stomach could be sabotaging your hormones, according to pharmacist Ariana Medizade. On Well with Arielle Lorre, Medizade reveals how common habits—like when we consume caffeine to the hidden ingredients in our supplements—might be causing the inflammation, anxiety, and cortisol spikes we’re trying to fix. 

Take for example the supplement industry, which is projected to reach $200 billion worldwide by this year. But do they really work? According to Medizade, a pharmacist with a background in neuroscience, public health, and functional nutrition, it’s not just about whether the supplements deliver what they promise, it’s about what’s hiding in them and how your daily habits might be undermining their benefits. 

“You can use supplements, but it’s important to know how to supplement safely. Just because something is natural, it does not mean it’s safe to use. Do your research,” Medizade says.

As far as your daily caffeine habit? Medizade shares natural energy-boosting alternatives, plus the herbs, adaptogens, and supplements she recommends for overall well-being. Listen to the full episode below. 

3 Supplements Everyone Can Benefit From

Despite skepticism, Medizade is passionate about using supplements when necessary. She recommends these foundational supplements: 

1. Omega-3: A strong anti-inflammatory. As she explains, “Omega-3 is really great for your heart, and it reduces inflammation in your brain and your body. When people supplement with higher doses of Omega-3, especially people who have issues with focus or ADHD, they have more brain clarity and a greater ability to function because of its strong anti-inflammatory nature.”
   
2. Magnesium glycinate: A “relaxation mineral,” Medizade says. “More than 50 percent of the U.S. population is deficient in magnesium, which can lead to issues like depression, anxiety, fatigue, insomnia. Sometimes you’ll be feeling really awful, and you don’t know why until you start supplementing with magnesium.”
   
3. B-complex: “I don’t think we get enough B vitamins from food sources these days,” Medizade says. “They are necessary for your brain to produce more serotonin in order to have more energy for digestion and converting your food into cellular energy.”

How to Decide What Supplements to Take

For beginners, Medizade suggests starting with Omega-3 and magnesium (unless you’re on blood thinners, which contraindicate Omega-3). 

Start by getting a full blood panel at least once a year. Medizade also recommends doing micronutrient testing with a functional doctor to identify and address your deficiencies. 

Medizade explains that she likes to think of supplement intake like a pyramid. “At the top of the pyramid are supplements that just help you feel better,” she says. “This can be a supplement for focus if you want to perform a little bit better. This can also be supplements for anxiety if you just want to calm down your nerves. Then, you would take something like rhodiola or L-theanine.”

What Are the Different Types of Magnesium

With so many types of magnesium available on the market, Medizade breaks down the differences and their specific benefits: 

• Magnesium glycinate is great for so many different issues, like digestion, anxiety, sleep, muscle fatigue, and muscle cramps. 
• Magnesium citrate is great for constipation. 
• Magnesium malate is great for muscle health. 
• Magnesium taurate is great for heart health. 
• Magnesium chloride is a topical magnesium that you can spray on your skin.
• Magnesium L-threonate is great for brain function and memory. 

She says it’s nice to have different types of magnesium in one capsule to address various issues.

Inflammation and the Importance of Gut Health

When you have a healthy gut, you are less likely to experience inflammation. Maintaining a healthy microbiome is key. In addition to Omega 3-s, Medizade suggests black seed oil (stored in dark glass bottles over plastic) for inflammatory skin conditions. It’s also great for eyesight as it helps lubricate the eyes. 

Her simplest advice: “Just be kind to your gut. Eat foods that you know you tolerate.” 

Know What You’re Putting In Your Body

When it comes to any inflammatory condition, Medizade suggests looking at both active and inactive ingredients. She explains that inactive ingredients can cause inflammation. 

“They can cause so many nutrient deficiencies, believe it or not, because of the way that they act in the body,” she explains. “What’s unfortunate is so many popular supplement brands contain inactive ingredients when they don’t have to. They’re filling up their capsules with filler ingredients. They’re just filling in empty space in the capsules. But it does produce some negative consequences.” 

She also warns that the supplement industry is largely unregulated, so it’s important to approach them—as with any health advice—with a critical eye. 

“Supplements aren’t FDA approved. Only medications are FDA approved. You can put literally baby powder in a capsule, put beautiful branding on it, and get the best people to speak about it. Consumers are going to purchase it,” Medizade explains.

Tune into the rest of Well With Arielle Lorre for more advice on how to optimize your well-being.