⏱ 7-minute read

I get asked these questions often.

Liz, what do you actually take? What do you keep in your kitchen? What do you recommend when someone wants to know what to get?

Today I am providing answers to all of those questions.

In general, when it comes to supplements, I prioritize products that are clean and third-party tested. Then I ask: “Is this genuinely supporting my body in the best way, or is it just another wellness trend?”

Although I do have a larger “as-needed” supplement stack, my daily routine is very simple. I believe food is medicine, and supplements are there to fill the gaps and support the areas where the body needs additional help.

Everything in this newsletter — is something I personally use or keep on hand in our household. Some of it I take daily without exception. Some of it I take seasonally or as needed. All of it has earned its place through personal experience, clinical reasoning, and the results I have seen in the people I work with.

Bookmark this issue — for your wellness shopping reference.

pHix is the first thing I take every morning. I have covered pHix extensively in previous issues — it reduces systemic inflammation, supports healthy metabolic signaling, and directly supports vagal tone by reducing the inflammatory burden the vagus nerve has to work against. If I had to choose one supplement to keep above all others, this would be it. Details about pHix

Bromelain is something I started taking specifically for my sinuses. I had dealt with sinus issues for years and bromelain — a natural enzyme from pineapple — made a meaningful difference in a way that nothing else had. It also has documented anti-inflammatory properties and enhances the absorption of Quercetin, which is why it pairs so powerfully with the immune support supplements I will mention in a moment. Details about Bromelain.

Zenith — the gut-brain axis probiotic that is foundational to the Root & Restore gut protocol.

the microbiome is not just a digestive organ. It is the production facility for the neurotransmitters that govern your mood, your stress resilience, your sleep, and your cognitive function. Zenith was formulated specifically to address this gut-brain axis — combining probiotics that produce GABA directly (Lactobacillus rhamnosus, L. brevis, L. plantarum), serotonin-supporting strains (Bifidobacterium longum, B. infantis), and dopamine-pathway bacteria (L. acidophilus, L. plantarum) alongside prebiotics, postbiotics, and phytobiotics. This is not a basic probiotic. It is a precision neurological and gut-health tool. Take it daily with your first meal throughout the 6-month protocol. Details about Zenith

CORE Immunity — my comprehensive immune support formula.

The clinical intelligence in this formula is in how the ingredients interact — not just what each one does individually. Quercetin paired with Bromelain: dramatically improved Quercetin absorption through Bromelain's protease activity. Quercetin paired with Zinc: Quercetin acts as a zinc ionophore — facilitating intracellular zinc uptake that has documented antiviral properties against RNA viruses. Nigella sativa combined with Vitamin D3: synergistic support for balanced immune response through complementary mechanisms — Nigella sativa modulating overactive immune responses while D3 enhances immune cell function. CoQ10 fueling the cellular energy production that immune cells require to mount an effective response. The antioxidant triad of Resveratrol, Vitamin C, and CoQ10 providing overlapping free radical protection. This is a formula designed around biological reality rather than marketing. Details about CORE Immunity

Omega-3s (EPA and DHA) — 2 to 3 grams daily.

DHA is incorporated into the cell membranes of every neuron in the brain and every enterochromaffin cell in the gut lining — the cells responsible for producing 90% of your serotonin. EPA is the primary anti-inflammatory omega-3, reducing the production of pro-inflammatory prostaglandins and cytokines through competing with arachidonic acid in the same enzymatic pathways. For Root & Restore subscribers specifically: omega-3s support the serotonin, dopamine, and GABA protocols by maintaining the neuronal membrane integrity that neurotransmitter signaling depends on; support the gut healing protocol by reducing intestinal inflammation; and directly support cardiovascular health through triglyceride reduction and improved endothelial function. Always choose triglyceride-form, third-party tested, molecularly distilled fish oil stored properly to prevent rancidity. Details on Omega 3 here.

Vitamin C — as a standalone supplement beyond dietary sources.

The clinical case for supplemental Vitamin C goes beyond immune support. Vitamin C is a required cofactor for collagen synthesis — which directly builds the tight junction proteins that maintain gut lining integrity. It is the most important water-soluble antioxidant in the body, working synergistically with Vitamin E (fat-soluble) to provide comprehensive oxidative stress protection. It directly supports the function of neutrophils, lymphocytes, and natural killer cells in the immune response. It enhances non-heme iron absorption — particularly relevant for anyone using plant-based iron sources. Buffered or liposomal forms provide better absorption and gut tolerance at therapeutic doses. I like the MITO Life Brand which you can find here: Vitamin C with polyphenols.

Oil of Oregano — at the onset of illness and during seasonal challenges.

Carvacrol and thymol — the active phenolic compounds in therapeutic-grade oil of oregano — have been studied extensively for antimicrobial activity against a broad spectrum of pathogens including bacteria, viruses, and fungi. Importantly, the mechanism differs from antibiotics — carvacrol disrupts bacterial cell membrane integrity rather than targeting specific biochemical pathways — which is why it does not produce the same antibiotic resistance concerns and has significantly less collateral damage to beneficial gut bacteria during short-term use. I use it for three to five days at onset of illness symptoms and during peak seasonal illness windows. Not recommended for continuous daily use. Details on Oil of Oregano.

Zinc — a foundational immune mineral.

Zinc is required for the development, differentiation, and activation of virtually every immune cell type — neutrophils, macrophages, natural killer cells, T-helper cells, and B cells all depend on adequate intracellular zinc. It protects gut enterocytes from oxidative damage and supports tight junction protein synthesis — making it directly relevant to the gut healing protocol. The Quercetin-Zinc combination from the ionophore research is among the most compelling antiviral nutritional combinations in the literature. Zinc picolinate and bisglycinate are the most bioavailable forms. Take with food — zinc on an empty stomach produces significant nausea reliably.

NAC (N-Acetyl Cysteine) — glutathione precursor, respiratory support, liver protection.

Glutathione is a powerful antioxidant in the human body — produced in every cell, responsible for neutralizing the most reactive and damaging free radicals, and central to liver detoxification phase II. Oral glutathione supplementation has poor bioavailability. NAC — as its most effective precursor — is one of the best-studied and most reliable ways to increase intracellular glutathione. Beyond antioxidant support, NAC's mucolytic properties — good for congestion and gut biofilms— make it one of the most effective natural tools for respiratory mucus clearance. For liver support, neuroinflammation reduction, and gut lining antioxidant protection. Details on NAC.

Organixx Magnesium 7 — As I covered in the GABA, sleep, and cortisol reset issues — magnesium is involved in over 300 enzymatic reactions and deficiency is endemic. But single-form magnesium only addresses one of those pathways. Magnesium 7's multi-form design provides: glycinate for GABA-A receptor activation and sleep onset; taurate for nervous system calm and cardiovascular rhythm regulation; malate for mitochondrial energy production; and additional forms for comprehensive coverage. The magnesium glycinate component directly activates the same GABA receptor pathway that benzodiazepines act on — without dependency, without tolerance, and without the receptor downregulation that pharmaceutical GABA modulation produces over time. This is why it is the evening cornerstone of both the sleep protocol and the nervous system regulation protocol. Details on Organixx Magnesium 7.

Reboot+ — annual January gut reset.

After the cumulative dietary, alcohol, sugar, and stress exposures of the holiday season, the gut's bacterial balance, intestinal permeability, and detoxification organ burden are typically at their annual low point. Reboot+ supports the colon in elimination, the liver in processing the accumulated endotoxin and metabolic byproduct load, and the kidneys in clearance — creating the clean prepared environment in which a probiotic replenishment protocol produces its most meaningful results. This is why the Root & Restore gut microbiome repair sequence is: 7-Day Calm Reset first, then Reboot+ 3 days, then Zenith — sequence matters. Starting Zenith in a prepared gut produces significantly better colonization outcomes than starting it in a dysbiotic, burdened environment. Details about Reboot+ $10 off with link, no code needed.

Good Ranchers for our grass-fed beef, pasture-raised chicken, and wild-caught seafood. 100% American raised, no antibiotics, no hormones, delivered to our door. — Good Ranchers $40 off your first box, $30 off your second & third boxes.

Piedmontese beef when I want the leanest, most nutrient-dense red meat available. A unique breed with naturally higher protein and lower saturated fat — and extraordinarily tender. Buy Piedmontese Steaks Online | Certified Piedmontese®

Pluck organ meat seasoning — one teaspoon delivers liver, heart, kidney, and spleen from grass-fed animals in a blend you can add to literally anything. This is a simple and delicious way to get organ meats into your diet for more healthy nutrients. Details on Pluck here. Use code ELIZABETHLARSON for 15% off.

Organic bone broth — 8 to 12 oz warm, in the morning before coffee is great. This is also good for breaking a 24 hour fast. Glycine, glutamine, collagen, and gelatin for gut lining integrity and nervous system support. My personal favorite is the Kettle & Fire brand.

Grass-fed ghee for cooking — stable at high heat, rich in butyrate and fat-soluble vitamins, and a meaningful upgrade from any seed oil. 4th & Heart Ghee

Organic apple cider vinegar — in salad dressings, in water before meals to support digestion and blood sugar or stirred into sparkling water. Look for unfiltered, unpasteurized, and with the Mother. Lucy’s Organic Apple Cider Vinegar.

Baja Gold Sea Salt is my top recommendation — over 90 trace minerals from the Sea of Cortez, independently tested, and noticeably different in flavor and how your body responds to it. I use it for cooking and in my sparkling water. Baja Gold

Redmond Real Salt is my second recommendation — unrefined, no additives, and a genuine quality upgrade from conventional salt. Redmond Real Salt

Celtic Sea Salt rounds out the three — traditionally hand-harvested, mineral-rich, and the option I recommend for anyone who prefers a European-sourced salt. Celtic Sea Salt

San Pellegrino is my daily sparkling water — naturally carbonated at the source with naturally occurring minerals. I love it three ways: with a pinch of Baja Gold and fresh lime, with a splash of pure cranberry juice, or with a small pour of raw organic apple cider vinegar. The combination of mineral-rich sparkling water with quality salt is also one of the best fasting-compatible drinks available. You can find San Pellegrino on Amazon, most grocery stores, and is also typically available at Coscto in bulk in glass bottles.

Green tea — L-theanine for calm focus and GABA support. EGCG for antioxidant protection and anti-inflammatory effects. A uniquely balanced energy source that does not spike cortisol the way high-dose caffeine does. Look for organic, third-party tested. Japanese -grown matcha/sencha from a reputable brand.

Pure cranberry juice — a small pour in sparkling water. Proanthocyanidins for urinary tract health. Antioxidants. Always 100% pure with no added sugar and that the container says not from concentrate. Lakewoods Organic is a good brand.

Mindful Sparkling Water — a sparkling water with Celtic sea salt. This is great for on the go, is sugar free, zero calories, and clean. Details on Mindful here.

With faith, science, and wellness,
Liz, The Wellness Nurse

Registered Nurse | Certified Mental Wellness Coach

Questions about any of these recommendations or how to integrate them into your specific protocol? Hit reply — I read every message and respond within 48 hours.

A note on transparency: some links in this newsletter are affiliate links, meaning I may receive a small commission if you choose to purchase through them — at no added cost to you.. I share only what I personally use, genuinely believe in, and would recommend to someone I love. If I wouldn't give it to my family or friends, it will never appear in this newsletter. My goal is always your health and wellbeing first.

⚕️ Medical Disclaimer The content in The Wellness Nurse and Root & Restore is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your supplement routine, particularly if you have existing health conditions or take medications.