Supplements I recommend as a doctor (and the ones I don’t)

About this video

• Video Title: Supplements I recommend as a doctor (and the ones I don’t)
• Channel: The Doctor's Kitchen
• Speakers: Dr. Rupy Aujla
• Duration: 00:16:47

Overview

Dr. Rupy Aujla discusses various supplements, evaluating their effectiveness and safety based on scientific evidence. He provides guidance on which supplements to consider, which to skip, and emphasizes the importance of prioritizing whole foods and healthy lifestyle habits over relying solely on supplements.

Key takeaways

• Supplement Evaluation Framework: Before taking any supplement, ask: 1) Why do I need it? (Symptom relief or prevention), 2) How will I know it's working? (Track symptoms or use blood tests), and 3) What is the best quality I can get?
• Multivitamins: Generally not recommended for most people due to lack of proven benefits and potential risks from high doses. Focus on a nutrient-dense diet instead.
• Creatine: Recommended for athletes and older adults for potential benefits in exercise performance and brain health. It's well-studied with a good safety profile.
• NMN, NAD+, and Brain Boosters: Currently have no solid evidence in human trials, despite sounding promising. Recommended to skip.
• Magnesium: Essential, but evidence for supplementation is weak for the general population. Might benefit those training intensely or older adults. Prioritize magnesium-rich foods.
• Iron: Only recommended if diagnosed with a deficiency via blood test. Excess iron can be harmful. Focus on iron-rich foods paired with Vitamin C for better absorption.
• Probiotics: Generally not beneficial as a daily supplement for most people. Specific strains may help after antibiotics or for diagnosed gut issues, under professional guidance. Prioritize lifestyle factors and prebiotic-rich foods.
• Green Powders: Evidence for claimed benefits is weak. Quality and transparency of ingredients are often issues. Whole foods and smoothies are a better alternative.
• Vitamin D: Recommended, especially if levels are low (common even in sunny countries). Testing levels is advised. Aim for 400-2000 IU D3 with K2 daily if deficient.
• Omega-3: Recommended if oily fish intake is less than 2-3 times per week. Look for third-party tested supplements for quality. Algae-based sources are available for vegans.
• Protein Powders: Can be a useful top-up if dietary intake is insufficient, especially for older adults or those training. Choose high-quality, third-party tested options and prioritize whole food protein sources.
• Whole Food Supplements: Emphasized as a superior alternative to isolated nutrients, offering a broader spectrum of benefits. Examples include cacao for energy, flaxseed/psyllium husk for gut health, turmeric for inflammation, and berries for immunity.
• Sleep Habits: Prioritize consistent sleep schedules, a cool/dark environment, managing caffeine intake, earlier dinners, and avoiding digital devices before bed over sleep supplements.