What Supplements Should I Take?
I get asked this question almost every day: “What supplements do I need to take?” It’s a valid and important question. There are so many options and brands and so much information out there that it can almost be overwhelming to know where to start. Some say, all you need is a good multivitamin. Well, my rebuttal would be that you may not NEED everything in the multivitamin. For example, some vitamins, like Vitamins A,D,E, and K are fat-soluble, meaning you don't readily excrete the excess in your urine and so they can build up in your body and potentially cause issues. Also, too much of certain micronutrients like iron or potassium can cause liver issues or cardiac concerns. So just grabbing a multi-vitamin, may not be the best choice for every person, certainly on a long-term, indefinite basis.
Truth is, everyone's biochemistry is different. What one person needs to eat isn't what another needs to eat. How one person chooses to exercise, may not be the best choice for the next person. Certainly the same principle applies to supplements. With that being said, I have a few guiding principles for choosing supplements.
1. Get blood work to check your values before taking something long term.
The key phrase here is “long term.” Utilizing magnesium for your headache or leg cramps, or taking some extra vitamin C and zinc when you are trying to get over an acute illness, are all reasonable things to do for acute problems. But if you are going to take something long term, I encourage you to get blood work checked to see if it's actually needed and discuss with your health care provider on what other recommendations they may have for you.
2. Buy clean brands
I can't emphasize this enough. Not all supplement brands are created equal. Most vitamins in your big-boxed stores are LOADED with sugars, gums, dyes and fillers. Things such as magnesium stearate, titanium dioxide, red dye 40, yellow 6, blue 1, hydrogenated oils, PCBs, and other heavy metals are commonly found in supplements and can contribute to many serious health problems. Some are even considered carcinogenic! I highly recommend avoiding these and instead looking for brands that have been 3rd party tested. You can find a lot of these online or at your local health food store. The phrase, “you get what you pay for,” is 100% the truth when it comes to the quality of supplements. Buy clean brands and avoid the unnecessary toxins. Your body will thank you later.
3. You can’t supplement your way to good health
I remember a patient I saw that brought in a list of approximately 20 supplements she was taking (recommended by another provider). I asked her if she felt well and healthy. I wasn't surprised when she said no. I began to ask her about her sleep, her diet, her exercise routine and sure enough all of these areas needed a lot of improvement. Although she was trying to make steps in the right direction, she was putting her focus in the wrong areas. They are called “supplements” for a reason. They are meant to “supplement” what you are already doing; not to be a replacement for what you are not doing. Diet, exercise, stress management and sleep will always be foundational for the health that you want.
4. General recommendations
a. There's a little bit of a safety net in having a medicine cabinet full of vitamins and supplements for when you need it and so here are some general recommendations to consider having on hand:
i. Vitamin D - supports your immune health, moods, energy levels. It even helps in hormone production and regulation. Our biggest source is sunlight so most people are deficient, especially in the winter time. I usually recommend 5,000 units daily, and I would highly encourage to get D3 combined with K2. If you are wondering what this does, K2 helps direct the calcium being absorbed by the D3 to be directed into the places you need it, the bones, and helps keep it away from the building up in arteries or kidneys. Vitamin D is so important in so may ways. I’d highly recommend getting blood work checked to see if you need it at least on a yearly basis.
ii. Vitamin C and Zinc - great to have on hand if a sickness is going through your household! These can promote a healthy immune system and help with oxidative stress and repair tissue damage caused by viral infections and could potentially even speed up your recovery time. Your biggest food sources are citrus fruits, cruciferous vegetables, red meat, nuts and seeds. Supplements wise, 1000mg of Vit C is great for recovery as well as about 15-30mg of zinc. I recommend getting zinc levels checked before taking it long term.
iii. Turmeric - Such a powerful herb and can be utilized in so many ways. You can use it to cook with, put it in your coffee or tea, or take a capsulized formulation. It helps reduce inflammation and so it is a great resource for those with acute pains from a muscle injury or sprain, chronic joint or muscle pains such as osteoarthritis or rheumatoid arthritis, autoimmune conditions or those recovering from an acute illness. Aim for near 1,000mg if you are looking to supplement.
iv. Magnesium - quite possibly the supplement I would choose to take with me if I was stranded on a desert island. It has so many potential health benefits, including higher quality sleep, bowel regulation, muscle performance, headache support, energy production, and glucose regulation, just to name a few. There are many different formulations of magnesium, all of which help in different ways, so I usually go for a magnesium complex with at least 3 different types. It’s a great one to have in your cabinet if you need it.
v. Ashwagandha- Last but not least, the adaptogenic herb, ashwagandha. Ashwaganda has been utilized for a long time to help with anxiety, stress and sleep. It is quite possibly the most studied herb when it comes to its potential health benefits. It has been proven to help lower cortisol levels which can regulate adrenal function. By doing this, you could potentially improve things like your blood pressure, chronic fatigue, and symptoms of anxiety or stress. It’s a powerful one to have on hand if you need to help regulate your sympathetic nervous system and get out of your chronic “fight or flight" state.
In summary, there's no one singular template that fits everyone, so be sure to get blood work checked, especially if there is a concern, taking careful consideration of the time of year and season of life you are in and how that may affect your metabolic needs. When you need to take supplements, do your body a favor and buy clean brands. It will always be worth it and it’s a great way to use your HSA or FSA if you have it. Lastly, don't neglect the essentials of a healthy diet, regular exercise, going outside in the sun and getting adequate sleep. Supplements can help, but they are not good replacements for the basics.
Be well!
Zach
*None of this information is to be taken directly as medical advice. I recommend consulting with your healthcare provider before making any medical treatment decisions.*