Should I take supplements?

Some people spend a fortune on supplements, and most of these are not beneficial for most people.

Dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods, not as drugs. Since they are considered “food” by the government, we should mention that you should be eating nutrient-dense foods to get the majority of your vitamins and minerals. The benefit of getting what you need in food is that it is yummy and you also take in other helpful things like fiber and important phytochemicals that have numerous health benefits. Therefore, we recommend eating a diet composed mainly of vegetables, nuts, seeds, fish, eggs, pastured meats, and fruits. For those with no sensitivities to them, many nutritionists also recommend dairy and grains. Eating processed foods and washing it down with a multivitamin does nothing beneficial for how you feel now or preventing illness in the future.

Here is a list of the top 5 supplements in the US and our general recommendations:

Vitamin D - Inexpensive and low risk. Studies have shown potential benefit in a variety of conditions. If you think you are getting vitamin D from the sun, you are likely wrong if you live anywhere that gets cold in the winter and/or you slather yourself up with sunscreen before going out. Food sources are salmon, swordfish, tuna, eggs, sardines, beef liver, and any orange juice or dairy/alternative milks fortified with vitamin D.

Magnesium - Inexpensive and low risk but only needed in certain circumstances. Most people have adequate levels in their blood, but some take it for sleep or constipation. We recommend magnesium glycinate or bisglycinate for sleep and magnesium citrate for constipation.

Fish oil - Highly recommended. Studies support the benefits of supplementing with omega 3 fatty acids, especially DHA.

CoQ10 - May be beneficial for folks with heart failure or taking a statin (cholesterol medicine). Otherwise, likley adequate to get yours from eggs, chicken, broccoli, avocados, nuts, and other foods.

Multivitamin - If you are pregnant, then you should take a prenatal multivitamin. For older adults, taking a daily multivitamin may improve memory and help slow age-related cognitive decline, according to new research from Columbia University in New York and Brigham and Women's Hospital/Harvard in Boston, MA.

At Rise Precision Medicine, we analyze our patients’ DNA, lifestyle, and labs. We know if they are missing a receptor or enzyme that is involved in absorbing or processing a specific vitamin or mineral. We tests their levels of key vitamins. We can tell patients precisely which supplements they will benefit from and why. We can also give advice on which ones to stop taking - and usually that is most of them! One of our patients was spending between $300 and $400 per month on supplements when she joined! This type of shotgun approach to taking supplements is very expensive and does not benefit your health. And of course, if you do take supplements, do not exceed the recommended dose.