How to Choose Medical Grade Supplements: A Functional Medicine Doctor's Guide

I get questions all the time about which supplements are actually worth it. What I've learned — both personally and in over 10 years of integrative medicine clinical practice — is that only a handful of brands truly hold up to their quality claims. You see the difference right away in a clinical setting: better results, fewer adverse reactions, and products that genuinely do what they say they will.

Over the past few years, countless smaller companies have launched their own supplement lines — and the supplement industry remains largely unregulated. The first things I ask myself with any new brand are:

• Where are they sourcing their ingredients?

• What dosage is actually represented in these bottles?

• What is the medical background behind the formulation?

• What research supports this product?

The brands I recommend in my functional medicine practice have been trusted in the integrative medicine space for years. They're transparent about how and where they source ingredients, they aren't "straight-to-consumer" brands focused on volume, and many back their formulas with research or clinical trials. They prioritize quality over quantity — and their teams are composed of science and medical professionals who understand what therapeutic impact actually means.

So before you get swept up by an ad or think you've found a cheaper deal — most of the time it isn't cheaper at all — talk with a trusted health ally. A functional or integrative medicine doctor can guide you toward what your body actually needs, at the right dosage, at the right time in your healing journey.

Bottom line: Quality matters. The right sourcing, storage, and testing protect you from contamination, inaccurate labels, and expired ingredients — and help you get the real benefits you're looking for.

Your supplements should work as hard as you do. If you're ready to cut through the noise and find what your body actually needs, let's talk — in Los Angeles, the Bay Area, or via telehealth.

The Importance of Our Farmers Markets

Farmer's Markets are truly the treasure of our communities — and from a functional medicine perspective, one of the most powerful tools for optimizing your nutrition. Rain or shine I make a point to consistently attend the market to support not only local businesses, but local food suppliers and amazing people. The food quality is so superb that it's hard to eat out anywhere because my ingredients are second to none. It allows more diversity in my nutrition, a deeper connection to seasonal eating, and a relationship with the farmers themselves. Talk about sustainability!

While most farmers’ markets have the best of intentions, not all provide organic or even local fare. To really know what is in the food you are buying, who better to ask than the farmers themselves? Most farmers love answering questions and are proud of their products. Whether you are new to farmers’ market or are a seasoned pro, here are the best questions to ask on your next visit:

Where is your farm located?

Buying fresh local produce is the whole point of shopping at a

farmer’s market. “Local” is typically anything that is produced

within 100-150 miles.

Did you grow or raise this?

It is not uncommon for some vendors to buy wholesale items

and then resell them as their own. It is probably best to bypass

these vendors. If you notice a fruit or vegetable that looks out

of season, be wary. Most farmers in a region will generally have

the same items available at the same time. Look for “producer-

only” markets, meaning that the farmers at the market grow

the food they are selling on their own farms. You can contact

your market director or check their web site to find out if your

market is producer-only.

What growing practices do you use?

Some vendors may be USDA organic certified, but obtaining

this certification can be pricey with loads of paperwork.

Even if your farmer isn’t certified organic, they may

still adhere to sustainable practices. And farmers don’t always

have to go through the organic certification process

if they gross under $5,000 per year. Without a USDA organic

seal, you will have to talk to your farmer to find out.

If they are not organic, ask how they handle pests and

diseases so you can avoid anything grown with pesticides.

What do your animals eat and where do they live?

Herbivores like cows, goats, and sheep should be mostly

pasture-raised, while it is OK to supplement chickens and

pigs with some grain. If some animals are fed grain, ask

if it’s organic or soy-free. Also, find out if the animals live

outside and if they are rotationally grazed. It is optimal for

herbivores and chickens to be moved often and not pastured

on the same patch of grass each day.

What is this item?

While perusing your local farmers’ market, chances are

you will see an unfamiliar item or two. The farmer should

be able to tell you what each item is, including the variety.

After all, the farmers are the experts!

When was this picked?

If it was picked more than a day ago, you may want to

pass. Some farmers may have fruits and vegetables picked

just that morning. The longer it stays off the vine, the

more nutrients it loses.

How should I store and prepare this?

Farmers usually have great tips on how to store food.

Ask how long different items should last so you can prioritize

eating them. They also may have great advice on

how to ripen fruit, thaw meat, or how to wrap produce in

the fridge. Farmers usually have an idea of how to prepare

different items as well, especially if they are eating

what they grow. Be sure to ask how to use the greens

attached to root veggies like the tops of carrots, beets,

and turnips. Also, ask about the different cuts of meats

and how to best cook them.

How many different types of produce do you grow?

A farm with a large variety is usually a good indicator

that their farm is truly sustainable. Generally, a farm with

several crops is more likely to use crop rotation, which

helps to reduce soil erosion, increases biodiversity, and

improves crop yield.

Can I visit the farm?

Farmers who are proud of their practices have nothing

to hide. No amount of questions can tell you what seeing

a farm first-hand can. Does it look clean? Are the

animals and workers happy? Some farms are friendlier

than others and may have specific visiting hours or offer

a couple of open houses each year. It can be a rewarding

experience to see exactly where and how your food

is grown. If they hesitate or decline your visit, you may

want to find a new vendor that better aligns with you.

How to Reduce Household Chemical Exposure

Today's environment demands that we be more conscious than ever. Women in the US are exposed to 80 or more chemicals on average before they even leave home in the morning — from the water we drink and bathe in, to the air we breathe, the cleaning products we assume are harmless, the personal care products we use daily, and of course the conversation we can't ignore: how our food is being cultivated and what it's being sprayed with. All of these environmental toxins can greatly impact our immune, digestive, and hormonal systems. Taking inventory can feel overwhelming — but with time you can start replacing products, reducing your toxic load, and becoming more aware of your exposures and their solutions. Here's a quick and easy checklist to get you started.

Food & Kitchen (Top Priority)

☐ Choose organic foods when possible

☐ Buy grass-fed, pasture-raised, or wild-caught

☐ Wash produce thoroughly

☐ Avoid ultra-processed foods

Plastics & BPA

☐ Avoid microwaving food in plastic

☐ Replace plastic food containers with glass or stainless steel

☐ Use glass or stainless steel water bottles

☐ Limit canned foods when possible

☐ Decline store receipts or wash hands after handling

Water

☐ Drink filtered water

☐ Use filtered water for cooking

☐ Avoid plastic bottled water

☐ If possible, use carbon + reverse osmosis (RO) filtration (Check out: Berkey Water Filters as a great starting option)

Air & VOC Exposure

☐ Minimize time near gas pumps

☐ Ventilate your home daily when possible

☐ Use HEPA air purifiers in sleeping and living spaces — especially at night so you get at least 8 hours of clean air

Personal Care & Cleaning

☐ Choose fragrance-free products

☐ Avoid parabens, phthalates, and synthetic fragrances

☐ Use simple cleaning agents such as vinegar, baking soda, and unscented plant-based cleaners

☐ Avoid air fresheners, plug-ins, and scented candles (Check product safety ratings at ewg.org — your widest resource for understanding what's in your everyday products)

Home Environment

☐ Remove shoes at the door

☐ Vacuum using a HEPA filter

☐ Wash hands before eating

☐ Limit carpets and vinyl flooring — opt for wood flooring with natural coatings or stone

☐ When replacing upholstery or mattresses, look for fire retardant-free options — thrifting and re-upholstering furniture is a great sustainable option that often yields better quality pieces

If You Are Not Sleeping You are Not Healing.

If you are not sleeping, you are not healing. Period.

Uninterrupted sleep is the goal — and it's not a luxury, it's a biological necessity. Sleep is when your body repairs tissue, balances hormones, consolidates memory, regulates your immune system, and detoxifies your brain. From a functional medicine perspective, poor sleep is one of the most overlooked root causes of chronic illness, hormone imbalance, weight gain, anxiety, and adrenal fatigue.

Every person has their own individual influences disrupting their sleep cycle. Here are practical, science-backed tips to help you discover what works best for your unique body:

Circadian Rhythm & Light

☐ Maintain a consistent sleep schedule — cortisol and melatonin do a delicate dance, and consistency is everything

☐ Get sunlight exposure immediately upon waking to stimulate your natural cortisol response — even on cloudy days

☐ Use a Sunrise Alarm Clock — wakes you gently by slowly increasing light, mimicking a natural sunrise

☐ Install F.lux on your computer to automatically adjust blue light with the time of day — free and highly effective

☐ Enable Night Shift on your iPhone under Settings → Display & Brightness

☐ Wear blue light blocking glasses with red lenses (99% blue light blocking preferred) 1-2 hours before bed to stimulate natural melatonin production

☐ Sleep in a completely dark room — use blackout curtains and blackout dots to cover any small indicator lights

Temperature & Environment

☐ Keep your bedroom between 60-67°F — the ideal range for deep, restorative sleep

☐ Use a HEPA air purifier in your bedroom for cleaner air throughout the night

Evening Rituals

☐ Limit caffeine and be mindful of afternoon consumption ☐ Create a relaxing pre-bed ritual — reading, journaling, or a meditation app like Calm or Headspace

☐ Take a magnesium sulfate (Epsom salt) bath before bed — this not only promotes relaxation but helps draw out toxins through the skin

Supplementation

☐ Magnesium Glycinate before bed — one of the most effective natural sleep supports. We lose magnesium through stress, and given the mineral depletion in most topsoils, many of us are chronically deficient without knowing it

Sleep Tracking Technology

☐ Oura Ring — real-time sleep data to help you optimize your sleep routine based on your individual biology

☐ Lookee Sleep Device — tracks blood oxygen levels throughout the night, helping rule out sleep apnea as a contributing factor

Sleep is not one-size-fits-all — and neither is the solution. If you've tried everything and still aren't sleeping well, there may be deeper factors at play: hormone imbalances, adrenal dysfunction, blood sugar dysregulation, or environmental toxins.