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.
- Institute for Functional Medicine
- American College for Advancement in Medicine
- American Association for Naturopathic Physicians
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,
Hi Kris, I wanted to let you know that Nordic Naturals recently introduced a Vegan Vitamin D3 supplement (1000 IU/drops), sourced from lichen. I carry it in my small health food store, which I opened last year after my own mini health crisis projected me onto my true path. Thanks for your ongoing inspiration!
ooh! Great tip. Thanks
In the green powder that I currently take, I noticed on the bottom of the container that there is a disclaimer that the product contains Lead! I have stopped taking this product, but wonder why in the world there would be lead in this product. It is called Kyogreen and it gives me amazing energy (especially if I take it later in the day), so I am sad about giving it up. Help??? I am confused why anyone would knowingly put lead in a product like this. Thanks!
It’s so sad when you have to give up a product you love. I found that with so many things but its for the best health of course.
My stupid one? Antiperspirant. It has heavy metals and I put it under my arms near my boobs?!?? I stopped and started back using it so many times.
Anyway, for green powders I use Green Qi, from neways and I sell it online now. But you can join up and purchase yourself from pretty much anywhere in the world.
Isn’t there an onest all in 1 product out there? With enzymes,oils,herbs,probiotics etc. That contains it all? 1 Product to buy. 1 product to take.
Something like this
http://www.iherb.com/Nutricology-Complete-Immune-10-6-oz-300-g/17654
And what does it mean after the ingredient descriptions when it says vitamin c, as ascorbic acid for example? To me it sounds like industrialized pharmaseutical substance that does little to nothing. Anyone knows the meaning behind the name in paratheses?
I really like your site and your spirited attitude. I believe it is Dr. Block (not Bock)? I also have been to his Integrative Cancer Center in Illinois and gotten a supplement regimen (I am breast cancer survivor…mastectomy was May 2011 followed by chemo) Loved his book LIFE OVER CANCER. Thanks for all your encouragement!
You said that you had to have your blood checked every 3 months when you were on 10K of Vit. D. & I was wondering why. I take 10K of Vitamin D every day just for maintance since I live in the midwest in the winter. So I’m wondering what they were testing for with the blood test.?
Thank you!
If your levels are too high in Vitamin D it can be toxic. It’s always best to have regular testing for this stuff.
I’m about to get my first live blood analysis next week to develop a new health plan. Super exciting!!
Tash
Xxoo
Hi Tash,
You write “Australia”. Are you in Sydney by any chance? I am looking for an integrative doctor here, but I have not found one yet. 🙁
Do you know any integrative doctor here in Sydney?
Cheers!
I loved your chat and chew. As usual, you provide useful information and you entertain along the way. You are a fabulous teacher and such and inspiration to take our health into our own hands! Thank you!
I think one thing we all need to keep in mind is that more is NOT necessarily better. For instance, so many people are taking a B-complex with huge doses of B vitamins. In the case of B12, not such a big deal but B6 in large doses is neurotoxic, which means it’s bad for your nerves and can cause numbness and tingling just for starters. I’ve had several such patients in my office. Vitamin A, which comes in different forms, such as retinyl palmitate and carotenoids, is another vitamin when taken in inappropriate amounts of the wrong form can be toxic. Supplements are great but really should be taken under the guidance of a physician. And, because Kris really promotes this with her delicious healthy food – remember that they are supplements – meant to supplement good eating and a healthy lifestyle, not take their place. 🙂
Hi Kris,
Great video and post. I’ve been hearing about fermented cod liver oil but wonder if it’s really any better than other fish oils?
Great post on such an important topic. I’m glad you and Dr. Bock both emphasize that we just can’t get ALL our nutrients from food. After being diagnosed with a very painful autoimmune disease (and told there was no cure) I was determined to live my best life and have optimal health once again. Since incorporating a supplement regimen into my plant based diet I have been able to dramatically reduce my medication and am living a healthy, thriving life.
I chose to use Shaklee products – the #1 natural nutrition company in the U.S. Dr. Shaklee created one of the first multivitamins in 1915 and the company has been a pioneer in natural health and environmental stewardship since 1956. They conduct over 100,000 quality tests to ensure safety and purity and are published in over 90 peer reviewed publications. It’s true that not all vitamins are created equal. Shaklee has been life changing for me and millions of others.
Kris – so thankful for the work you do!
Health and Happiness,
Kim
loved the article thanks so much, buying supplements is so very confusing. I agree with you quality vs quantity very important.
quick question; I would like to be a part of the Dinner with Kris and I had already bought the book when you were offering the cooking lessons. Do I have to purchase another book to get in?
Hi Leslie,
You only need to buy one book–online or in bookstores. Check out our Cooking Classes & Dinner Series webpage (https://kriscarr.com/cooking-classes-dinner-series/) for details and if you still have questions, email sales@kriscarr.com and we’ll help clear up any confusion.
Thanks!
Corinne
Creative Director @ KrisCarr.com
How about Chia Seeds for Omegas?
Thank you! I found that very useful!
Hi there! Love that this very popular and perplexing topic is getting some air time. I want to ask about Magnesium and a Multi – both not mentioned, but in my mind pretty integral, especially to stressed-out city dwellers. Any thoughts?
Do you recommend any particular brand(s) of magnesium for traveler’s constipation?
This is some great information, I would love to see a list of brands that you use or that your doctor has researched and that meet the criteria for purity.
Hi Kris! I so very much appreciate all you do to “create and promote wellness awareness”! This episode just made me want to climb through my computer and join in the conversation….alas I am working on being health passionate, not health pushy :). But since you asked for more tips in the comments, and I happen to know you’re open minded about anything that is truly helpful and healthful, I just had to comment here.
The Doc mentioned a couple of times the importance of trying to afford pharmaceutical grade supplements, but also that they are often not available to the general public. There is however a very great company that does voluntarily manufacture according to pharmaceutical cGMP and is readily available to the public through a network of distributors. I know you must know about it, but you’re readers and your awesome Doc needs to know also! I also know you have friends that are part of this company and highly recommend their products. The company is USANA Health Sciences. Go to their website, or even better just call, and have your Doc call also, and ask to speak to the scientist…(YES! They will take time to answer ALL of your questions, so go ahead and pick their brains:).
In case you’re wondering why I feel so extremely passionate about this company, it is because NO other company does what USANA does in the way of scientific cellular nutrition! Please check them out and see for yourself.
Hugs and Health ,
PaulaLyn
Hi Kris,
Thank you so much for another informative interview! I am now in the process of finding my own Integrative MD, and I have to say, it’s been pretty challenging to find someone as smart, kind and charming as Dr. Bock :-).
As to supplements, probiotics and Vitamin D are the two I am currently using, but since I am vegan, I should probably look into B12 as well.
I buy my supplements from Kevin Gianni’s website: renegadehealth.com. I find the Vitamin CODE Raw, Vegetarian D3 supplement to be really good. Also, the Friendly Force Vegan Probiotic capsules work pretty well for my body.
Do you have experience with any of these products and if so, what are your thoughts?
Thank you!
Hug, Sylvia
OK, Kris, I have a HUGE question I need an answer to. I started taking a real food New Chapter Organics B complex as I began to eat less dairy wanting to clean under my hood. lol. BUT, I got huge anxiety right away and wicked nightmares that were really visual, lots of blood, animals with their legs cut off. I am serious. It was awful for like 4 days. I read online about B vitamins can effect SOME people like that. I am super sensitive to meds. As soon as I went off them last week, the anxiety dissipated after about 36 hours and no more nightmares at all.
Will a supplement of just B12 do the same? If i can’t take the B’s in supplemental form do I need to stay eating some animal products like eggs/dairy? It was awful. So I would like your input on this little diddy!
THANKS!!!! I am not sure if you have ever heard of a reaction like this, but maybe other readers have had the same.
🙂
Jen
Take your Vit B complex in the morning, not at night.
ok, but will that curb the anxiety? it was the dreams AND a lot of anxiety.
🙂
Jen
Thank you Kris for bringing such great information on integrative medicine into the mainstream. I am very fortunate to have a well respected Integrative Medicine Center affiliated with The Ohio State University here in my hometown of Columbus, OH. For those not so lucky, another great resource for information on supplements and quality is consumerlab.org. They test hundreds of supplements and report on the highest quality brands and those that don’t live up to their claims. There is a small membership fee to access all the reports, but it is well worth it for the wealth of information and scientific research.
Just realized you said Dr. Kieth Block was your oncologist. I wonder why you don’t use him for the supplements and testing?
I do use him too. Ken is 30 mins from my house. Easier and he works on different issues with me. 🙂
Thanks! It feels good to have decisions backed up and supported. I appreciate hearing this. I flew out in November from California and met with Dr. Block. My oncologist here thought it was a waste of money. But I feel better taking this action verses watching and waiting. Appreciate you!