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

This video provides a doctor's perspective on various supplements, discussing which ones are beneficial, which to approach with caution, and which to avoid. It emphasizes a "food first" approach and highlights the importance of understanding individual needs before taking supplements. The speaker outlines three key questions to ask before starting any supplement regimen and reviews common supplements like multivitamins, creatine, magnesium, iron, probiotics, green powders, vitamin D, omega-3s, and protein powders, offering guidance on their efficacy and appropriate use.

Key takeaways

• Before taking any supplement, ask yourself:
  1. Why do I need it? (Are you treating a symptom or preventing a future issue?)
  2. How will I know if it's working? (Can symptoms be tracked, or is there a blood test?)
  3. What is the best quality supplement I can get?
• Multivitamins: Generally not recommended for most people due to lack of proven benefits for longevity or disease prevention, and potential risks in high doses for certain individuals. Focus should be on a nutrient-dense diet.
• Creatine: Recommended for athletes and potentially beneficial for older adults and vegans/vegetarians due to its role in energy production and emerging research on brain health.
• NMN, NAD+, and other "brain boosters": Largely unproven in human trials, with claims based on theoretical mechanisms or animal studies; a skip for now due to lack of long-term safety data.
• Magnesium: Essential, but benefits from supplements are weak for the general population. May help those training intensely or older adults. Prioritize magnesium-rich foods (nuts, seeds, greens, beans, whole grains).
• Iron: Only recommended if a deficiency is confirmed by a blood test. Excess iron can be harmful. Prioritize iron-rich foods (seafood, red meat, lentils, beans, tofu) and pair with Vitamin C for better absorption.
• Probiotics: Generally not beneficial for daily use unless recommended for specific gut issues or after antibiotic use, under professional guidance. Focus on prebiotics from whole foods (grains, beans, nuts) and fermented foods.
• Green Powders: Can be a backup option for convenience when whole food intake is difficult, but evidence for promised benefits is weak. Prioritize quality, transparency in ingredients, and minimal additives. Making smoothies with whole ingredients is preferred.
• Vitamin D: Recommended for many, especially those with darker skin, limited sun exposure, or older adults, as it's hard to get enough from food. Testing levels is crucial for proper dosage (400-2000 IU D3 with K2).
• Omega-3s: Recommended if not eating oily fish 2-3 times a week. Aim for 250-500mg EPA/DHA daily, or 1-2g for specific benefits. Look for third-party tested brands, especially for vegan/vegetarian algae-sourced options.
• Protein Powders: Can be a useful supplement to meet protein needs, especially for older adults or those training, but choose carefully. Opt for third-party tested, less processed options and use as a top-up, not a primary source. Whole food protein sources are ideal.
• Whole Food Supplements: Preferred over isolated nutrients, as they provide a full spectrum of beneficial compounds (fiber, fats, polyphenols) that work synergistically. Examples include cacao, flaxseed, psyllium husk, turmeric, and berries.
• Sleep: Prioritize consistent sleep habits (regular bedtime, cool/dark room, limited caffeine, earlier dinner, no screens before bed) over supplements for better sleep quality.