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Kris Carr

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Basic Supplement Recommendations from My Integrative M.D. (Interview)

Hi Sweet Friends,

This week I’m introducing you to one of my personal doctors. Kenneth Bock, Integrative M.D., is the captain of my healing team.

Dr. Bock’s expertise and advice are essential to my wellness and so is his lovely friendship. I’m lucky enough to have Bock Integrative in my backyard, but for those of you who do not have a Dr. Bock of your own (I’ll tell you how to find an integrative practitioner later in the blog), I’ve brought him to my home and yours with this Chat & Chew episode to discuss supplements.

Over the years, I’ve received thousands of questions about supplements.

Here’s the sitch, there is no one-size-fits-all supplement prescription, but there are some basics that will help to get you started. In addition to the three supplements I talk about with Dr. Bock, I’ve included additional recommendations below.

You might be asking yourself, why can’t I get everything my body needs from a well-balanced diet?

I sure wish we could. Unfortunately, that often isn’t the case in today’s world. Modern farming practices and environmental issues have depleted the vitamins and nutrients in our food. Plus, everyone’s nutritional needs are unique, especially when facing a health challenge.

Think of supplements as your insurance policy.

This is why I completely agree that the best way to proceed with creating a supplement program is with the guidance of a trained professional. Magazine articles and cleansing fads can lead you down a confusing road that wastes your time and money. A trained professional will look under your hood (so to speak) and carefully analyze where you’re deficient and why. They’ll also offer nutrition advice to complement your protocol. After about 3-4 months you’ll want to schedule a follow up to see how it’s all working. Quick story: A few years ago I was deficient in CoQ10, even though I was taking the proper dosage. Turns out my body didn’t like (or absorb) the brand I was taking. Once I moved to a new brand, my levels balanced out. I never would have known if I wasn’t under supervision.

Word to the wise (and let’s take a deep breath together): It’s easy to get overwhelmed by supplements, but integrating them into your life doesn’t need to become a second job. I may take a lot of supplements today, but I didn’t start full tilt boogie. My supplement routine has built up and changed over time and yours can too (if you’d like). Plus, you may not need to take it to the lengths that I have. Sister Kris is one complicated broad and like it or not, I need more help than the average (yet stunning) Jane.

It’s all about turtle power. Slow and steady.

Take your time, choose quality over quantity, and figure out what works best for your beautiful bod. Flexibility helps too. I’m not perfect (surprise!). I forget to take my supplements and sometimes I’m naughty about going to the doctor regularly, but on the whole, I try my best to prioritize my health and adjust my routine to life in the present moment.

For example, when I’m on the road, I don’t carry every single supplement known to man. While traveling, I pack my B12, Vitamin D, probiotic, adrenal herbs, magnesium (helps keep the trains moving on time, AKA travel constipation!), omega 3’s and green powder (I like Amazing Grasses brand–for when I can’t get fresh green juice). Use the information in this blog and my Chat & Chew conversation with smarty-pants Dr. Bock as your stepping stone. Ready? I truly hope this post helps you on your quest for sound advice and answers.

 

Here’s an overview of my supplement showdown with Dr. Bock:

Dr. Bock Tip: If possible, get tested by an integrative MD who can tailor a supplement program for your unique needs and prescribe pharmaceutical-grade supplements. If this is not possible (location or finances), make sure you choose high-quality supplements at the store or online. They may be more expensive, but your long-term health is worth the investment. And in case you’re interested, Garden of Life and Pure Encapsulations are a couple other over-the-counter supplement brands I trust.

How can you find an Integrative Doc? It’s always ideal to get a referral from a pal or family member, but when that isn’t possible, the world wide web offers some great resources. Check out the directories below and interview your doctors to make sure they’re the right fit for your healing team. Another bonus to seeing an experienced integrative MD is that they have vetted supplement companies for you and selected the top quality brands.

Starter Supplements:

Omega 3’s (brain & heart health)

Dr. Bock recommends high-quality fish oil or flax oil. There are also algae-based, vegan brands such as Life’s DHA and Dr. Ohirra’s Essential Living Oils. (Fun side note: Dr. Oz introduced me to Life’s DHA when he dropped by my home for some green juice and conversation and filmed a “house call” for my Oprah appearance.) If you’re taking flax oil, keep in mind that B vitamins and zinc aid omega-3 absorption. And if you take fish oil, consider taking a Vitamin E supplement to neutralize free radicals. You can read more about omega-3’s in this Harvard University article.

Vitamin D (bone health & immune system support)

Vitamin D is responsible for hundreds of functions in the body, from healthy immunity to healthy bones, and is fat soluble (not water soluble), which means that taking too much of it can actually be toxic. A general guideline is 1000-2000 IU’s per day. If your Vitamin D levels are low or if you have cancer, you may need to take more (under the supervision of an integrative MD or naturopath). It’s also important to make sure that the brand is high-quality by checking the label for the word “gamma” (not just alpha). Unfortunately, I can’t give you a definitive answer as to whether vitamin D2 or lichen-sourced D3 is as usable by the body as animal-based vitamin D3. For more info on plant-based vs. animal-based vitamin D, check out this Vegetarian Resource Group article. You have to do what feels right for you. If possible, consult a knowledgeable physician who understands your needs.

Full disclosure: I take the non-vegan D3 prescribed by Dr. Ken Bock, which is made by Prothera (5,000 IUs). I used to take 10,000 IU’s because my Vitamin D was extremely low. Because I was taking such a high dose, I had to get my blood tested every 3 months. Now that my levels are where they need to be (between 70-90 for a cancer patient), I don’t need to be tested as much. It’s best to get tested before supplementing so that you know how much you need. Ask your doctor to have your 25,OHD level checked. An ideal test result should be between 40 and 80.

Probiotics (digestive system & immune system support–approximately 60 percent of your immune system lives in your gut!)

Quality is queen as always, especially for probiotics. Dr. Bock suggests that you get your probiotics through an integrative MD, but he also recommends Dr. Ohirra’s brand as an over-the-counter option (you can find Ohirra’s on Amazon.com). Look for a probiotic that offers 20-25 billion (not millions!) of CFUs (colony forming units). I recommend finding one that has (at the very least) lactobacillus and bifidobacterium. Look for a vegetarian brand with enteric coating, which keeps the bacteria safe inside the capsule until it reaches the small intestine.

B12 (nervous system support)

Although Dr. Bock did not mention B12 during our Chat & Chew, it is a crucial supplement for vegans. It may surprise you that B12 is naturally produced by microorganisms in soil and water. When animals eat and drink water from the earth, they ingest these B12-producing microorganisms. Vegans don’t reap the benefits of these microorganisms because of modern hygiene and thorough washing of produce. Most practitioners recommend 2.4 micrograms of B12 per day. Dr. Bock gives it to his patients subcutaneously (injection) or as a nasal spray. If taking B12 orally, he recommends taking it sublingually (under the tongue for quick absorption into the bloodstream). Lastly, make sure you choose a B12 in the form of methylcobalamin (check label), since this form of B12 is absorbed best in your body.

Again, this information is just a push in the right direction—not a prescription.

These general guidelines and tips are here to encourage you to put your health first. Pay attention to the points that resonate with you and start there.

Your turn: In the comments below, add your take on supplements. I want to hear from you. If you have any tips, please share. Let’s create a bevy of knowledge that brings our understanding and wellness to the next level as a community.

Peace & patient progress,

Add a comment
  1. Thank you Kris and Dr. Bock!! I really liked Dr. Bock’s statement that integrative medicine is about optimal health… Jeez Louise, I wish insurance companies saw it that way!

    As of right now, I only take B12 (I’m vegan) but I’m interested to know if I have any deficiencies – this was the push I needed to get tested! Thanks again!

    • Beth says:

      I have been learning about all the vitamins. I never heard of CoQuinone until recently. My mother in law got her vitamin D level tested by her doc and found it to be about a 7. She needs to be above 50 or more. Now she is back to feeling better and has more energy after taking pharmaceutical grade supplements we sell called USANA. I have friends with fibromyalgia and chronic disease but their regular docs push drugs at them and not supplements. I am trying to educate them on how to be healthier and find a doc who will look at their overall wellness. I am going to a naturopath doc this week after a bad experience with my regular doc who tried to put me on antibiotics ‘just to try something, to see what worked.’

      Thanks for the great info!

    • Marvin says:

      Look at the book Nutri Search comparative guild to Nutritional Supplements
      ( Professional version ) by Lyle Dean MacWilliam and read the whole thing so you understand about blending standards, I don’t use anything myself rated under a 70.
      You can find it at Amazon for $25.00 It rates almost all the vit brands out their.

    • Oops, I see that’s Dr. Kenneth Bock you interviewed, not Dr. Keith Block, who also specializes in integrative medicine.

    • Walter Sobchak says:

      Q: How do you know if someone is vegan?
      A: Don’t worry, they’ll tell you…

  2. Mirkka says:

    Dear Kris, THANK YOU for the inspirational session!

    QUESTION:
    How is Dr. Bock recommending to take the supplements? Are there supplements that should not be taken together? Or can I just put them all on a big spoon and goggle down?

    Thank you!

    • Robeil says:

      I’m looking forward to hearing the answer to the recommendation of when to take vitamins….

      • Love! Love! Love! Thank you, Kris and Dr. Bock!

        After years of my own reading and research on the subject, I have to say that correctly timing how to take my supplements is still somewhat a mystery. Some labels reference whether or not to take with meals, how many times a day, etc. However, most say nothing, especially regarding what can be taken together, and what would be more beneficial taken apart from one another.

        With so much info out there, how do we always seem to miss touching on this?

  3. Sue says:

    How do we tell which are the best beans; the highest quality. They all want us to believe THEY are the best.
    Thank you so much for helping so many!
    You go girl!!!

  4. Sara says:

    Hi. Thanks for this important information about supplements. Do you know about Do_Terra’s Lifelong Vitality Pack? Its a program that makes it convenient and affordable for anyone to take 3 core supplements like Alpha CRS. XEO Mega and Microplex. They include blends of Curcumin, Boswellic Acids, Coenzymes, Certified Pure Grade essential oils Omegas whole food vitamins, antioxidants and a blend of herbs and digestive enzymes. I’ve been taking them for almost a month now and I truly feel the difference. I’d love to know spread the word about this blend and other Do_Terra 100% pure grade Therapeutic essential oils. Thank you. Namaste. Sara

  5. Laura Mangan says:

    Good morning and thank you, Kris and Dr. Bock!

    I’ve been wondering a lot about (and have tried researching) how long one needs to be on pro-biotics. Most unfortunately, my teenage dermatologist had me on anti-biotics (tetracycline, etc) for at least 5, if not 8 years! 🙁 🙁 🙁 Sadly, I still suffer from acne and am topically trentinoin-dependent; however, changing my diet has improved my skin, as well as taking cod liver oil (yay to omega 3’s, Vitamin D AND Vitamin A!). I also took pro-biotics to attempt to re-establish a biotically-balanced gut again, 🙂 but since most our original healthy flora came from our mamas, I assume that pro=biotics would not be a long-term supplement, provided we don’t need/have to take antibiotics. Is that a safe assumption?!

    Thanks for your time!!

    Love,
    Laura

    • Audun Jemtland says:

      Hey Laura. The body has the ability to re-establish it’s natural flora as long as you give the body some time from the bad foods, flush the body and the re-introduce som good bacteria. Some say you don’t need to take propiotics because the body can recover itself if you give it the right circumstances.

      I have chronic fatigue, and I thought I could eat myself to good health again. It can’t be done in mye situation.Brought my body too far down. So you have to do a gallbladder,liver, kidney flush to get stones out. That are blocking your digestion pretty much. Get the old stuff out, and in with the new.

      I also took tetracycline and Accutan.

  6. Keren says:

    Hi Kris,

    This video is awesome! thank you so much!

    I know that in the past you listed some of your favorite supplement brands but it would be great to know if you have any other recommendations or if the list has changed.

    Wishing you a wonderful day!

    Keren

  7. Bean says:

    Hey Kris! About vegan vitamin D3, it can be cultured from lichen and I take one made by Nordic Naturals: http://www.nordicnaturals.com/en/Products/Product_Details/514/?ProdID=1673

    As for vegan omega 3’s: instead of eating fish oil or even flax, I just take microalgae oil that has both DPA and EPA. That’s what the fish eat that make them so high in omega 3’s anyway! But microalgae is cruelty-free. 🙂 This is what I use:
    http://www.devanutrition.com/vegan_dha_epa.html

    xxoo 🙂

    • Fanny Flores says:

      Wow!
      thank you, I thought the only way to get vegan omega 3 was from chia and flaxseed and i can see this is a new approach.
      thanks again for sharing.

  8. This is very exciting! My worlds are colliding!

    For 8 years my health has been managed by an Integrative Medicine M.D. (Dr. Christine Gustafson) who also used Functional Medicine. The last year of Dr. Gustafson’s life, her professional colleague, Dr. Elizabeth Board, became her partner in the practice, so became my doctor as well. Since April 2012, I have actually been working in the office of these amazing doctors. Sadly, we lost Dr. Gustafson last year, but Dr. Board has been able to continue with her good work. and is still my doctor and my boss. I am very lucky. I checked the link to the IFM and Betsy (Dr. Board) is indeed listed on the link.

    It is wonderful that you are giving a broad exposure to this important branch of medicine. “First, do no harm,” — Hippocrates

  9. Lisa Mair says:

    The biggest deficit in our diets are fruits and vegetables. Juice Plus provides the nutrients from the plants in concentrated form – capsules or chewies. It’s the most researched supplement of its kind in the world. And it’s simply fruits and vegetables – you cannot overdose on it, it won’t create imbalances like other isolated supplements, and it’s actually proven to keep you healthy.

    • Missy says:

      I’m a Juice Plus+ fan as well. I love the fact that it is just food and because of that I get the nutrients I need while expelling those I don’t. Good stuff.

    • Brie says:

      Hi Lisa!
      I was just wondering how long you’ve been using Juice Plus+? My friend recently introduced me to it and I’m still trying to decide whether to try it or not, i’m about 8 months pregnant right now & wasn’t sure if it’s safe to take……..
      Any info you can lend re: the product would be greatly apopreciated 🙂
      Thanks Much,
      Brie

  10. Melanie says:

    Thank you so much for this! Very enlightening. I’m curious to know if Dr. Bock believes in getting a flu vaccine. I don’t trust them, but I’m getting a lot of flack from people I know!

  11. Melanie says:

    Oh, I forgot – how does Dr. Bock feel about getting probiotics from fermented foods such as kefir, kombucha, sauerkraut etc.?

  12. Kathy Beach says:

    Hey Kris,
    Great interview. I would love to hear more from Dr. Bock! I was wondering if you would tell me who your integrative oncologist is? I am a breast cancer survivor and need to find an oncologist that “gets it”!

  13. Jodie says:

    Thank you so much for sharing this. Completely appreciated. I really needed this today.

  14. Amber says:

    Thanks for posting this interview. I got the book mentioned in the beginning of the interview a few years ago when my son was diagnosed with autism and he ended up getting completely removed from the spectrum a year later by following his protocol. Wish I had Dr. Bock in my backyard too!

  15. Magdalene says:

    Thanks you for this chat with Dr. Bock . Would it be possible to address Homocystein some time and what it means to have 17.5 value.
    Also I do not understand what the following from my bloodtest means . B12 shows 356 pg/ml, folic acid -13.3 ng/ml, Dhea 94.5.
    I am getting conflicting explanations . Have started taking Synervit , a combination of B6, folic acid and B12 to lower Homocystein . Would be grateful for Dr. Bocks comments .I am in Germany and had these bloodtests taken in Germany .recently .
    Love reading your blogs and am grateful for the good message of health you are spreading . Magdalene

  16. Miriam says:

    I so need to thank you for posting all this info. I have been getting confused as to whether or not take supplements. My husband and I are eating a high intake of raw foods, green juices and so on, but I have read from some other nutritional sources that would say supplements are a waste of money. Our nutrionist suggested the same supplements that you and Dr. Bock spoke of, and physically we do feel better having added them in. So, definetly great to hear that it isn’t a waste of money. I guess I should also pay attention to how my body is responding, because feeling better was a good clue that supplements are beneficial for me. Great work Kris, you are awesome. Dr. Bock is so laid back, open & aproachable. Nice to see a doctor like that.
    Wishing you the Best of Health & Happiness
    Miriam

  17. Christina says:

    Love this!! I really believe in the power of supplements for optimum health. I get all of the above and more in LifePak Nano from NuSkin which is a high quality multi-vitamin and supplements pack. Thanks for this excellent and informative interview, Kris!

  18. Cheryl says:

    What came across in the interview so loud and clear is the close relationship you have to your wellness team, and especially this man. I think that relationship, and happiness with your healthcare team is the most important aspect of staying healthy. Great interview (as always), and I can’t wait to see him on your program again soon. I love you Kris.

  19. Jeri says:

    I recently went to Dr. Kieth Block in Chicago and was put on a regime of many supplements. Thank you for your perspective. It seems like a full time job scheduling and taking the supplements. It helped to hear this. Do you know of Dr. Block’s work? Life over Cancer.
    I have stage four non-Hodgkins lymphoma with it presenting last in my femur. I feel like I am fighting stronger by juicing, diet changes and supplements. Thank you!

  20. Desiree says:

    Hi Kris,

    I love your website and your message and was happy to see this Chat and Chew on supplements. Vitamin D2 is the vegan version of vitamin D. I haven’t seen Vitamin D3 in a vegan form. There is some controversy on whether D2 is effective in the same dosage (usually recommended is higher levels).

    Also, for probiotics, people need to ensure that the probiotic product is clinically tested. Because probiotics are living organisms, they are finicky little buggers and need to be handled with care. If the finished product is not clinically tested, you can’t be sure that they are alive and kicking in the old digestive tract.

    Wishing all the CSLifers a beautiful Monday,
    Desiree

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