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,
Hey Kris,
A family member of mine sent me this link on spirulina and i was just hoping you could weigh in:).
Thank you!
Peace and love❤️
http://nutritionfacts.org/topics/spirulina/
i just started drinking Amazing Grass green powder mixed with water and find myself very nauseaous afterward. Any ideas why that could be? I’d like to continue drinking these but its tough …..
Kris, i just started drinking Amazing Grass green drink and find that I get extremely nauseaous after drinking an 8 oz. glass. what do you think that could be?
hey guys! I’m hoping you all can recommend a good “brand” I can trust for supplements. There are so many out there that I hear are a total waste of money. I would be very curious to see Kris Carr’s supplement supply…ya know like you showed us your fridge? 🙂
Here’s a good supplement provider https://dickens.idlife.com/loginandsso/index.html
They have all natural, organic, non gmo, gluten free, pharmaceutical grade supplements. The link is to an assessment and it’ll tell you what you need as well as a what dosage. Hope that helps
Where can I get a vitamin B12 injection the Los Angeles area?
Thank you! I was wondering… Isn’t there ANY way to get B12 without having to take a supplement? What about Spirulina? From your point of view Kirs, which is the most natural way to get this vitamin? Thank you
Dear Kriss,
Love your site and all your info.
Iam interssting in the B12 issue.
I have done alkaline cleanse and a lot changed. But still:
I do you need B12 as injection. What has happend in the body? and is it possible that the body can reshape back to where it doe not need injection?
I seem a Question no one really knows about!
Thanks
Hi Kristen!
This is neat stuff!
Am working on incorporating much of this into my routine…not always easy;)
Hope you and Bryan are well.
Cheers,
Your Aunt Liz!
My question is…..CLA. Is it necessary to take on a daily basis? or at all? I juice everyday and if I can twice a day.
🙂 Bridgette
My only comment are:So real unest and thru THANK YOU for all of your informatinon,i almost alway read it,and about this one THANK YOY and bless you!!! <3
Thank you for your wonderful videos that a full of great knowledge! I got my blood tested and I am very low in vitamin D even though I’m in the sun at least 45minutes a day.
Hi Kris! Thanks for all you do! My question is on fish oil. I used to be a loyal fish oil supplement taker until I started reading about how it is being linked to certain kinds of cancers. So, now I have started incorporating chia seeds into a lot of what I eat and I’ve upped my intake of Salmon A LOT!!! Do you still take fish oil supplements? have you heard any of these new findings? I’m very interested in hearing what think:)
Hi, Kris I’ve been trying to find a High Quality Fish Oil. Who and Where would you recommend? I also suffer with Yeast “thrush” and I do not take antibiotics but I am severely sick. I am suffering with Venous Insufficiency..I’ve had 3 brain surgeries and 2 fusion surgeries and have a shunt. Now No Blood flow to certain parts of the brain. I see where it was recommended to use Dr. Ohirra’s brand for probiotic? Are there any other alternatives you could recommend? I went to a Integrative MD one time $300 for him to right out a list of websites to check out for myself. NEVER again!! Please help? thankyou
If you get a chance, would you find out a good probiotic for a young child that can’t swallow a pill yet! Thanks in Advance.
I really appreciate your work , Fantastic post.
Hi Kris –
I just wanted to say, for anyone who lives in the UK that what is called Integrative Medicine in the US is known as Ecological Medicine in the UK. I was despairing of finding someone who could help me after many years of LESS than helpful doctors appointments, but when I discovered that it was called something else in the UK, I discovered several practitioners right in my home town.
Thanks for the supplement info, but what we need are brand names as so many supplements are garbage.
PLEASE furnish the BRANDs you use.
THANKS!!!
Or at the very least send them to me personally. I am widowed after my husband died of lung cancer and I was diagnosed w/breast cancer 2 months later (5 years ago).
I have refused chemo and am trying the natural route and have not found an intergrative md in my area.
So, the brand name info will be a tremendous help.
Tx
Awesome Guys! This was a really nice, informative interview. Very empowering. Great approach. I really want to see more of Dr.Bock, he is Amazing. And Thank you to Kris for bringing the wealth of knowledge out of him and to us. Great Work, keep it up 😉
My 80 year old mom takes Cod Liver Oil, but learned it is a blood thinner and her skin is so thin now any bump turns into a bruise. Do you know if Flax oil will have the same effects. The oil helps with her arthritis.
I am new to your website and I love all of the information that is posted (I love love learning about nutrition, supplements, etc. – thought I knew alot but there is so much more I need to learn. Have you in the past or will you cover post-menopause? I just entered into this new chapter and I am 53. Just wondering if any supplement changes take place? Do you recommend any books for reading and gaining insight? Thank you so much for sharing with us so we can learn and apply to our lives and share with others!!!!! 🙂