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,
First off let me say thank you ! Reading your book has helped me back such amazing an positive changes in my life and my diet (and I am working on my girlfriends as well!) Most of the vitamins we take right now but I am wondering what you think about taking multivitamin and what brands are good. We take the RAW garden of life ones but you have a to take four a day to get everything and my girlfriend is just not down to take 4 a day on top of vitamin D, probiotic, and B12… Any recommendations?
This is the best advice on this topic and you have tackled it in a noble fashion
Hi Kris,
Can you please tell me what do you think about pink lady for vitamin B12. It has DMSO in it.
Thank you
Just wanted to let you (and anyone else interested) know about a plant-based Vitamin D. To my knowledge (I work as a nutritionist), it benefits you in the same way as animal-based D3. It’s a product from Botanica (Canadian company) made from organic portabello mushrooms grown under UV light. I rely on this, and safe amounts of sun exposure to fulfill my Vitamin D needs.
Also want to thank you Kris for always asking about the vegan option. At the beginning of this, I was disheartened to hear a Dr refer to omega’s only as fish oils (when there are SO many plant sources!), and again when the Vit D came up. Thank you!
I want to sign up for your news letter
Mam, I love the information you are sharing and if not mistaken you are winning the cancer fight!! Congrats!! My wife is a 5 year survivor of colon cancer that has now spread to the lung. She is actually doing well, but the chemotherapy is starting to wear on her liver, kidney, ……. I can’t get her to supplement, smoothie/juice and it’s very frustrating because I know this stuff will help her. Any advice?? Thanks!!
What can you say about vitamin C? I know that our bodies don’t produce it and it is so beneficial for SO MANY THINGS. Your thoughts on it and in reference to the “Nutritional Supplements – Which ones should I take?” posting.
Thank you.
Thanks so much for all the great info!
Just wanted to let you know that vegan Vitamin D3 softgels are available. I found them on iHerb.com. The brand I bought is Country Life, but I believe there are others as well. Country Life D3 is certified vegan by the AVA and contains 5000 I.U. per softgel.
You are truly amazing Kris. I do believe that taking vitamins and supplements daily is important. Most people do not realize that it is important to choose a product with high quality and that has an effective delivery system.
Hi,
Thank you Kris and Dr Bock! <3
I am taking Omega 3, D3, zink, B12, selenium, chlorella, Q10 in the morning with my breakfast (green juice, oat porridge with a lot of berries, mixed flax- and sesam seeds etc).
Kan I take every tablets on the same time or are there any contraindications?
Love
Solweig
Could you please tell me what type of adrenl herbs you take? Which brand also.
Thanks much,
Terri
THANK YOU Kris & Dr. Bock – really informative! Dr. Bock seems like such a down to earth guy in addition to being so knowledgeable and accomplished! really awesome, thank you, sending you much gratitude for this!
I got very nauseous, lethargic and thoroughly ill from taking vitamin D3 and had to stop taking it. Do you have a suggestion? Maybe the D3 I got from the doctor wasn’t vegan. Should I try vegan D3 and see if I can tolerate that?
Thank you so much for all of the great information! I aboslutley love this site!! I wonder if you would consider asking Dr Bock about reccomendations for children’s vitamins? I know that the ones I have come across are loaded with sugar, sugar & more sugar.
: )
Thanks!
I noticed you said you take adrenal herbs. I don’t have cancer but have high adrenal levels. I seem to live in the flight or fight mode. Plus going thru menopause on top of. Insomnia, anxiety, panic, hair loss, etc. I know living in this mode of constant stress is not a good place to live and very hard on my body. But not sure how to stop the bus to get off! Could you tell me herbs you take for adrenals?
I loved this chat. It was very informative.
Thank you
Thanks so much for posting this! I’ve been trying out different supplements for a while now and have been trying to figure out which ones are right for me. Does anyone know of any good online supplements store where I can get good deals? Thanks!
Kris
Thank you for doing this valuable interview with Dr.Bock. I wanted to ask you about Magnesium stearate that its often present in so many supplements. What is your take on it?
Its almost inevitable to avoid it.
Another question I would like to ask you as I have noticed in your videos you have a water filter in your kitchen. Is it Kangan water? There is lots of different opinions that their filtration system is very toxic. Can you please recommend some good water filters?
Thank you and looking forward to hearing from you.
Best
Katrina
Hi Kris!! I want to first say that I absolutely love you and you have become my inspiration 🙂 second, I wanted to ask you what your thoughts were on astragalus root and its benefits as a nutritional supplement or lack of. Thanks and I hope to hear from you!
Sincerely Your crazy, sexy fan
Jessica ✌
I was just researching the Dr Ohhira Probiotic and their website says that the probiotic only has 900 million CFUs for the Lactic Acid Bacteria Blend, but Dr Bock says we should get 20-25 billion. Is there an over the counter probiotic that you recommend that has the 20-25 billion CFUs and good quality, or is the quality of Dr Ohhira’s better that 900 million is sufficient? I purchased it just the same, since I’m not taking any probiotics at the moment, but I am confused by this point. Thoughts, suggestions?