Marshmallow Root

FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are short-chain carbohydrates poorly absorbed in the small intestine. They draw water into the gut and are rapidly fermented by colonic bacteria, producing gas and bloating in sensitive people. The Monash University protocol uses a 2–6 week strict low-FODMAP elimination, followed by a structured reintroduction phase to identify personal triggers.

Typical duration: 2–6 week strict elimination, then 6–8 weeks of structured reintroductions, then a long-term personalized diet.

Not intended as a long-term diet. The goal is to identify personal triggers and liberalize as much as possible.

The Autoimmune Protocol removes foods commonly implicated in immune activation and gut permeability — grains, legumes, dairy, eggs, nightshade vegetables, nuts, seeds, refined sugar, alcohol, and additives — for a 30–90 day elimination, followed by careful one-at-a-time reintroduction. It is most studied in Hashimoto's thyroiditis and inflammatory bowel disease.

Typical duration: 30–90 day strict elimination, then a structured staged reintroduction over weeks to months.

AIP is restrictive and best done with a practitioner familiar with the protocol, especially when active autoimmune disease is involved or in pregnancy/lactation.

The carnivore diet is the most aggressive elimination diet — it removes every plant food (and therefore every fiber, lectin, oxalate, gluten, and FODMAP source) to isolate animal-food tolerance. Proponents use it primarily as a short-term diagnostic elimination to surface food triggers in autoimmune, gut, and inflammatory conditions. Long-term safety data is limited and observational.

Typical duration: Typically run as a 30–90 day elimination, then food reintroductions one at a time.

Long-term effects on cardiovascular markers, bone health, and the gut microbiome are not well established. Avoid in chronic kidney disease, gout flares, or active eating disorders without medical supervision.

Low zinc is linked to recurrent infections, acne, slow wound healing, leaky gut, and impaired taste/smell. Often deficient in vegetarians and those with gut malabsorption.

Reference intake: 8–11 mg/day RDA.

Supplementation notes: Take away from iron and calcium. Long-term high-dose zinc depletes copper — pair with ~1 mg copper if dosing >30 mg/day.

Deficiency is common in vegetarians/vegans, older adults, and those on PPIs or metformin. Strongly implicated in neurological symptoms (MS-like presentations), fatigue, anxiety, and cognitive decline.

Reference intake: 2.4 mcg/day RDA; therapeutic 1,000 mcg/day sublingual methylcobalamin is common.

Supplementation notes: Prefer methylcobalamin or hydroxocobalamin over cyanocobalamin, especially with MTHFR variants.

An estimated 50% of adults consume below the EAR. Low magnesium is linked to insomnia, anxiety, migraines, muscle tension, and poor blood sugar regulation.

Reference intake: 310–420 mg/day RDA depending on age and sex.

Supplementation notes: Glycinate for sleep/anxiety, citrate for constipation, threonate for cognitive/brain effects. Avoid magnesium oxide (poorly absorbed).

Low vitamin D status is one of the most widespread deficiencies globally and has been linked to autoimmune disease activity (Hashimoto's, MS), mood disorders, recurrent infections, and poor skin barrier function.

Reference intake: Adults 600–800 IU/day RDA; functional medicine often targets 2,000–5,000 IU/day with monitoring.

Supplementation notes: Take with a fat-containing meal. Pair with vitamin K2 (MK-7) when supplementing higher doses long-term.

Low vitamin A impairs mucosal immunity, gut barrier integrity, and skin cell turnover.

Reference intake: 700–900 mcg RAE/day; avoid >3,000 mcg/day preformed retinol in pregnancy.

Supplementation notes: Beta-carotene conversion is poor in some genotypes — preformed retinol may be needed.

Low ferritin (iron stores) is a frequent driver of fatigue, hair loss, restless legs, and impaired T4→T3 conversion in hypothyroidism and Hashimoto's.

Reference intake: 8 mg/day men, 18 mg/day premenopausal women.

Supplementation notes: Take iron with vitamin C; avoid with coffee, tea, or calcium. Bisglycinate is gentler on the gut than ferrous sulfate.

Low EPA/DHA status correlates with depression, anxiety, dry skin, joint pain, and autoimmune flare risk.

Reference intake: 250–500 mg combined EPA+DHA/day baseline; 1–3 g/day therapeutic.

Supplementation notes: Choose IFOS-certified or molecularly distilled fish oils to minimize heavy-metal exposure.