Episode 266: The Scoop On Supplements
Arguably the most common questions I get from both clients and strangers on the internet alike are about supplements. So here we are, finally dedicating a whole episode to them.
But before we dive in, I want you to know why it’s taken me this long to cover such a hot topic.
Supplements can not magically compensate for poor nutrition, chronic stress, inadequate sleep, or a sedentary lifestyle. They exist to lend a little ‘oomf’, a little extra support, a little health bump if you will. They can fill some gaps left by poor farming practices or help optimize when you’re already taking good care of yourself.
But just remember, if healthy habits make up the house, supplements are just the shingles on the roof.
Trendy Supplements
You’re probably expecting me to talk at length about popular supplements like colostrum and AG1. I’ll touch on them briefly because I know there’s a lot of curiosity around them. But they won’t be the focus of this episode. Here’s why: when it comes to supplements I will always lean towards tried-and-true over trendy.
If you want the benefits of colostrum, I would go with a product like Mega IgG2000 instead. It’s been around significantly longer and like colostrum and it provides immunoglobulins that support healthy digestion, detoxification, gut barrier function, and immune support. But because it’s made from bovine serum instead of colostrum, you avoid the potential harmful effects of lactose, casein, and whey.
As far as AG1 goes, I hate to be the bearer of bad news. But this is more hype than science. At first glance it looks like a super supplement, boasting a slew of vitamins, minerals, digestive support, adaptogens, pre and probiotics, antioxidants, and superfoods. Alas, the old adage is true: if it seems too good to be true it probably is.
The truth is trying to cram this many ingredients into one product means you aren’t getting enough of any one ingredient to reap their benefits.
The term you’ll hear me use a lot when it comes to supplements is ‘therapeutic dose’ which refers to the dose of a given ingredient necessary to actually create beneficial change in the body. And while AG1 has enough of some ingredients, it doesn’t have enough of others to make a difference. And for a vast majority of its ingredients, we actually don’t know how much we’re getting.
All of this to say, is it harmful to take? Absolutely not. Is it a panacea that’s going to drastically change your health? No. Can you consider it a replacement for eating whole food vegetables? Not on your life.
Common Nutrient Deficiencies
Now that we’ve covered the trending products, let’s get into what you really need to know when it comes to supplementation.
While most people are making purchasing decisions based on their favorite influencer, what we really need to do is look at what the average person is actually lacking.
A staggering 94% of people fall short on Vitamin D, 88% on Vitamin E, and significant portions lack essentials like magnesium (52%), calcium (44%), and Vitamin A (43%). Even Vitamin C and iron aren't spared, with 39% and 30% respectively not meeting recommended levels.
For this reason I do recommend a high quality multivitamin. But I am very picky about which ones to go with for the same reason I’m skeptical of AG1, many contain a wide range of nutrients but in inadequate amounts.
After much research and experimentation, here are some of my go-to brands and products that I have seen actually make a difference in mine and my clients’ health.
I selected these recommendations with the intention of addressing the most common challenges our body’s face in our modern world.
Key Supplements for Beginners
- Multivitamin: Thorne Basic Nutrients 2/Day is one of the best multi’s I’ve found. Thorne products are made without harmful or unnecessary ingredients, their products are grounded in scientific research, and they are NSF certified meaning they meet label claims and are free of certain contaminants.
- Liver Support: Regardless of alcohol intake, liver support is crucial given our constant exposure to toxins in our air, water, food and personal care products. Not to mention a healthy liver supports weight management, blood sugar balance, cholesterol, and hormone regulation.
- Adrenal Support: In our stress-filled world, our adrenal glands work overtime, pumping out cortisol and adrenaline to keep up with the daily demands exerted on them. To help counter this daily onslaught, I like Thorne Emotional Balance. Supporting our adrenals can mitigate energy crashes, cravings, sleep disruptions, and hormonal imbalances.
- Omega-3: The standard American diet skews heavily towards inflammatory omega-6’s with the use of seed oils in most restaurants and processed foods. Supplements like Pro-Omega CoQ10 can help restore balance, fight inflammation, and optimize brain and cardiovascular health. I like combining an omega-3 with the powerful antioxidant CoQ10 because combining the two may enhance absorption and benefits.
- Turmeric: This is one of my personal favorites. Turmeric (found in products like Patient One Medinutritionals 1000 mg) has helped multiple clients of mine with their joint pain and has been shown to potentially play a role in preventing conditions like Alzheimer’s due to its strong antiinflammatory properties. I take 2000 mg/day whenever my tendonitis flares up and it works like a charm.
- Probiotics: While beneficial for gut health, I always advise caution when taking probiotics. On one end of the spectrum, blindly taking probiotics can be a pointless expense if you’re taking strains you already have enough of. Or on the other end of the spectrum has the potential to actually exacerbate gut dysbiosis.
My recommendation would be to run a GI map first (a comprehensive gut analysis) to see what strains you’re lacking to ensure you’re gravitating towards the most beneficial products for you. This is the most common functional lab I use with my clients, just head to katspangler.com/consultation if that interests you.
For those of you who are going to take a probiotic without the test, I strongly suggest opting for spore-based varieties to ensure they make it safely to the gi tract. I usually start my clients on Proflora 4R and work their way up to Megasporebiotic.
Click here and head to the General Recommendations section to order any or all of the above supplements for 10% off (Fullscript has an endless supply of supplements from countless brands, so know that my selections are made strictly based on my knowledge of the most reputable brands and products I actually use personally and in my practice).
Supplements can definitely enhance wellness, but hopefully you now understand that informed choices are crucial. Understanding your body’s unique needs and consulting with a healthcare provider can ensure you’re supplementing effectively and not spending hundreds of dollars on expensive pee.
Speaking of, please make sure to always consult your physician before starting any new supplements to ensure that there aren’t any interactions with current medications or health conditions you may have.
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