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,
I live in Southern California. I am in the sun all the time yet, I was still highly deficient in Vitamin D. I would have never thought it would be a problem for an outdoor girl like me. So it just goes to show you everyone should get tested. I feel so much better now that I take supplements. Dr. Hall in Venice, CA is really awesome.
Hey Kris! Excellent article! I just wanted to let you know that there IS a vegan Vitamin D3 now!!! It’s made from lichen, a plant. By VitaShine. You can get it here http://veganproteins.com/vegan-protein-shop/VitaShine-Vegan-D3-5000IU-SoftGels-Sourced-from-Lichen-a-plant-NO-Lanolin-NO-gelatin-NO-porcine.html
I just wanted to let you know! Take care!
Kris & Dr. Bock,
What is currently being done, if anything, to push insurance coverage for Integrative medicine/naturopathic medicine? I am a firm believer in this type of medicine but I cannot afford these prices. Why does current healthcare coverage not understand, or should I say, refuse to see these health benefits? Is there any movement on “the Hill” to get these services covered? And why do they also vary by state? Unfortunately, I live in Virginia where these types of services are not even recognized as health care! Apparently one does not even have the choice to decide what is best for us regarding our health care. We are definitely not “one size fits all” when it comes time for diagnoses. Any other guidelines you can give, as I have seen a couple of these doctors and am completely not sold on what they have been telling me (based on my most recent surgery), would be greatly appreciated. Maybe you could email me, perhaps?
Sincerely, Nicole
Hi everyone!
Great questions. We’ll pick 10 total and run them by Dr. Bock. Check back at the end of the week/over the weekend if you’re curious. Thanks! xo kc
Being a vegan I would prefer to hear what Dr. Barnard has to say about (essential fatty acids/vitamin D and b12).
We’ll get him on the show too! I’d love to interview Neal.
Very interesting. I absolutely love his face expression, especially at the beginning!!! :):):) XX
What about Vitamin B complex, which includes all of the B vitamins in one tablet? Is getting my vitamin B12 as well as the others in a complex tab just as effective as if I took them individually?
hi kris
what brand vitamins do you take?
i take xymogen and designs for health mostly….
i am wondering what your doctors are telling you to take….
thanks
mim
so disappointed to hear that this doctor push fish oil. we are depleting the oceans and killing our fish friends and it is totally unnecessary.
Agreed. Just get your omegas from algae oil supplements – algae is what the fish eat to reach such high levels of omegas. This is what I use: http://www.devanutrition.com/vegan_dha_epa.html
Kris, do you recommend taking Multivitamins or taking the supplements discussed in this Chat & Chew should be enough? Thank you
There was the question of, can we get a vegan D3? I did some research and found out that D3 ONLY comes from animals (sheep) and D2 only comes from plants. D3 is better for you. But the good thing is, they don’t have to kill the sheep, they get it from their wool.
Peace!
Oh this is good to know. I thought D3 came from some organ–thanks for clarifying, although I still personally don’t think we should be exploiting sheep for their wool, and I hope getting the D3 from this source doesn’t bring any kind of harm to them!
I thought you could get it from a certain type of algae
In the comments above, a few of us mentioned that vegan vitamin D3 is now available via Nordic Naturals:
http://www.nordicnaturals.com/en/Products/Product_Details/514/?ProdID=1673
Just because you take something from animals without killing them doesn’t mean it’s cruelty-free (look at what they do to dairy cows and laying hens, for example).
Thank you for this informative interview. It is always very hard for me to decide what I need most and sometimes get so fed up I end up taking nothing. It was nice to get a simple recommendation on the 3 most important.
I have taken classes in Holistic healthcare and learned kinesiology for testing clients with supplements. I was wondering if either of you have experience with it and/or your thoughts on this method. The thing I find the most difficult with choosing supplements is not knowing if I need it and if it is even benefiting me. In your opinions, do you feel that routine bloodwork is the best way to know what your body truly needs?
Thanks again for the helpful info!
Hi Kris! Thank you so much for this informative post. Its very confusing when trying to decide between pharmaceutical and food grade supplements. I found this info on another site “Drs. Weil and Mercola sell products that are pharmaceutical grade. Top companies include: Metagenics, Xymogen, Designs for Health, Thorne Reasearch, Pharmax, Body Ecology, Purium, and Biomatrix”. Also I used to take Dr. Ohhirras, but turns out there is Carrageenan in it which has been linked to some horrible things (http://www.drweil.com/drw/u/QAA401181/Is-Carrageenan-Safe.html). Not sure why everyone is so hooked on that brand, but I would really like recommendations on something better. Thanks for being such an inspiration!
I absolutely agree that for optimal health, taking supplements is a must. And it’s essential to take high quality, pharmaceutical grade. Which is why I started selling them. I was in a horrible auto accident in 2009. Nearly lost my foot. They were able to save it. Then I got a bone infection and almost died and almost lost my foot again. I was on heavy duty IV antibiotics for 2 months, then on pills for 8 months. Happily, I came out great. I did have to go to rehab and learn how to walk again and I was mostly wheelchair bound for a year. I don’t take pharmaceuticals so I was living with a lot of pain. One day a freind of mine introduced me to a company (Market America) and their number one selling product, Isotonix OPC3 (stands for Oligomeric Proanthocyanidins–which basically means super antioxidants). This is no lie. After 3 days of taking them, I woke up with no pain. Within one week, I put my wheelchair away and haven’t used it since! Was I sold? You bet! So, I started trying out all the rest of our Isotonix Nutraceuticals and our supplement pills and I absolutely felt a difference. I have been a vegetarian for 13 yrs, a non-smoker for 13 yrs, I am a senior caregiver, I’m getting ready to get cert. for CNA, I plan on being a cert. Integrative Nutrition Health Coach and I own an internet marketing business with Market America where I specialize in our health/wellness products. I also plan on becoming a juice addict along with my two youngest children. LOL
We offer a free online Physical Analysis which will give our customers a list of recommended supplements and our customers can purchase our Gene SNP kit which helps our customers set up a Personalized Health Action Plan. A person no longer has to accept a ‘one-size-fits-all’ vitamin and nutrition regimen.
I’m very glad I found you! Thank you for what you do.
Thanks Kris and Dr Bock for your insightful presentation. I am off to look for an Integrative Functional Medicine Doctor here in Perth, Western Australia. Just a quick question regarding probiotics…..I don’t take them as such but I do drink kefir on a daily basis and was wondering if that one drink a day would suffice and provide me with all the probiotic cover I need to stay healthy? I have been neglectful of my health for many years and have started the kefir, juicing and yoga to slowly bring myself up to my optimum. Interestingly, I started taking Omega 3 (fish oil) yesterday so it was good to read that it is your recommendation. I just love your work and thank you so much for sharing. X
I completely agree. I was trying to get all my nutrients from food, but I didn’t feel good. (I just had my 5th baby). I started working with a nature path, I bought some prescription supplements, and I cannot believe how much better I feel! I think the B vitamins are imperative along with the probiotics, and customization is vital.
Hi Kris,
Following a ten year hiatus from breast cancer I had a new tumour. I git a new doctor who recommended supplementation so I’ve been looking into supplements for over a year now and have been taking Neways products. I love their probiotic, Lacto Flora, it has changed my life, and I’m glad to say that by radically changing my diet and introducing thirteen different supplements, the tumour has disappeared.
But it’s hard to get information about the quality of neways supplements in comparison to others. Has anyone seen anything out there that could give me some assurance that I’ve chosen the right path?
I know that their multivitamin Orachel rated quite low because it doesn’t have minerals in it, but then I get my minerals from their colloidal mineral supplement called Feroxin anyway. So it’s not apples vs apples.
Argh! So confusing! And I’m also in Australia so we don’t always get access to the products you guys do.
Any comments would be appreciated.
I’m also in Australia but I prefer to take Metagenics range (practitioner only). Found it in good pharmacies that have a naturopath, natural medicine practitioners and health food stores with a naturopath. As for probiotics, I like to take BioActive P.D.A (Pre Digested Algae), not milk based and has wheat grass, barley grass, spirulina, chlorella, alfalfa, oat grass, yam (all organic) and a massive list of probiotics. Available from Natural Remedies Group (Qld) and created by the owner Glen Gillard who has been a naturopath for over 30 years. Great guy with lots of information and very approachable. It comes as a green powder which I add to my juice. The trouble I found with Nuway is that the people selling it aren’t naturopaths. Their products are ok but you could do better.
Hi Kris, glad you wrote this – people give me a hard time about my use of supplements – even though i’m doing it under care of an alternative doctor and a naturopath. Also, glad you wrote about B12 methylcobalamine – was going to write to you and point out that your “Crazy, Sexy Kitchen” book says cyanocobalamine – which i understand is not a good form to take. Also, have you looked into the additive magnesium stearate, which should be avoided in supplements because it’s a chalk used to help move the ingredients through the machinery, but which supposedly gunks up our digestion by lining the gut and suppresses T-cell production. Dr Mercola’s supplements don’t have any magnesium stearate.
What adrenal herbs are you taking? In the follow up write up, they were not mentioned
thanks!
Ashwaganda & licorice. xo
Hi Kris!
Thanks for all the info. You are an INSPIRATION. I have a few friends and one family member with Cancer at present. I tell them all to check you out. 🙂
LICORICE – How much of it? I have read that it is “estrogenic”, which is not supposed to be so good, particularly when trying to avoid cancer. (A bit confusing 🙁 )
Thanks for sharing!
Thanks for this great video!
I make kefir in coconut juice instead of probiotics, and very happy with the results. I assimilate
it better and it’s pretty powerful.