Supplement Quotes

Enjoy fresh oily fish (including sushi), salmon and tuna, leafy vegetables, and flax oil and flaxseeds. In general, we suggest that everyone try to get their nutrients from their diet, but when that's just not possible, supplementation can be a reasonable alternative. A general consensus seem to be a daily dosage of at least 1,000 milligrams of a mixture of EPA and DHA. For sustainability reasons, we strongly suggest the vegetarian alternative, which is made from algae. Fish have omega-3s because they eat algae. We can eat algae, too, sustainably farmed algae that contains DHA. [2017] - Elizabeth Blackburn

In one small study, 2,000 IU a day of vitamin D (in the form of vitamin D3) for four months led to increased telomerase by around 20% compared to a placebo group. The best dietary sources of vitamin D are salmon, tuna, sole, flounder, fortified milk and cereals, and eggs. It can be hard to get enough vitamin D from diet and sunlight alone, depending on where you live, so this is a case when you may want to consider supplements. [2017] - Elizabeth Blackburn

When genotoxic chemicals get into our bodies, we're more likely to get mutations and cancerous cells, and if the telomeres of those cells are long, they're more likely to divide and divide and divide into cancerous tumors. This is one reason we're so concerned about the widespread use and marketing of supplements and other products that claim to lengthen your telomeres. But when you practice naturally healthy habits such as stress management, exercise, good nutrition, and good sleep, your telomerase efficacy increases slowly, steadily, and over time. This natural process protects and maintains your telomeres. [2017] - Elizabeth Blackburn

Blood Pressure Solutions: 5 Secrete Supplements - 1. Tomato Extract 2. Grape Seed Extract 3. Cocoa 4. L-arginine 5. Pycnogenol [2016] - Eva Coleman

Some people will experience vitamin D toxicity when taking 2,000 iu per day of vitamin D if their magnesium and vitamin A intakes are too low. On the flip side, too much vitamin A without the right levels of vitamin D can result in increased risk of hip fracture. [2016] - Laura Kelly

For patients who require both K2 and D3 supplementation, I recommend that they take a Thorne Research product that combines K2 (MK4) and D3 in conjunction with Jarrow's MK7 supplement, which is derived from natto. Cod liver oil is an excellent source of vitamin D, but much supplemental fish oil is processed, deodorized, and preserved, corrupting not only the product but the vitamin D:vitamin A ratio. I recommend a cod liver oil supplement from Green Pasture Products. The cod liver oil is fermented in the traditional Roman and Viking style. The product provides a clean, whole food form of vitamin D3. I recommend to patients the fish oil combined with high vitamin butter oil, which supplies vitamin K2 as well. [2016] - Laura Kelly

Combinations of antioxidants like vitamin A, vitamin E, and beta-carotene in pill form were associated with increased risk of death in those who took them. Supplements contain only a select few antioxidants, whereas your body relies on hundreds of them, all working synergistically to create a network to help the body dispose of free radicals. High doses of a single antioxidant may upset this delicate balance and may actually diminish your body's ability to fight cancer. [2015] - Michael Greger

Premedicating with eight drops' worth of peppermint essential oil four hours before a colonoscopy was found to significantly reduce colon spasms, patient pain, and make the scope easier to insert and withdraw compared with a placebo. If you do need a colonoscopy, ask your doctor about using this simple plant remedy. It might make it easier on both of you. [2015] - Michael Greger

A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. For adults under age 65, the easiest way to get B12 is to take at least one 2,500 mcg supplement each week. If you'd rather get into the habit of taking it daily, the once-a-day dosing is 250 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplement form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin. For those over 65 who eat plant-based diets, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day. [2015] - Michael Greger

I recommend that people unable to get sufficient sun take one 2,000 IU vitamin D3 supplement each day, ideally with the largest meal of the day. In the northern hemisphere, below approximately 30° latitude, 15 minutes each day of midday sun on the forearms and face without sunblock should produce sufficient vitamin D for Caucasians under the age of 60. Those who have darker skin or who are older may require 30 minutes or more. Farther norther, at 40° latitude, the sun's rays are at such an angle during the months of November through February that vitamin D may not be produced. Above 50°, this "vitamin D winter" may extend for as long as 6 months of the year. [2015] - Michael Greger

Niacin (common name for nicotinic acid, or vitemin B3) assists in the digestion of protein and helps to open capillary circulation. It also works to reduce ascites (abdominal edema) and pain. The dosage is a 50 mg tablet six times daily, taken during meals. This medication often causes the well-known "niacin flush," a temporary reddening of the face and upper chest area, with some itching. This is totally harmless and passes quickly. (Do not switch to nonflushing niacin; it is ineffective.) Niacin should be discontinued during women's periods or in case of bleeding of any kind. [2013] - Charlotte Gerson

Low levels of vitamin D host health problems, including bone disease, diabetes, cardiovascular disease, cancer, autoimmune diseases, mood disorders, and possibly other conditions. You can have your vitamin D level checked to see if this dose is adequate. The test is called 25-hydroxyvitamin D, and the desirable blood level is 30 ng/ml or higher. Very few people get enough vitamin D, so some basic supplementation is warranted. Many experts recommend 800 to 1,000 IUs of vitamin D per day for everyone who isn't regularly exposed to the sun. [2013] - Hillary Wright

I do recommend taking a high-quality multiple vitamin/mineral supplement to supply extra vitamins D and B12, zinc, and iodine because ideal amounts of these are hard to acquire even in an excellent diet.  [2013] - Joel Fuhrman

Even though most people are deficient in Vitamin D, too much can also be suboptimal, so blood tests are often recommended to assure the proper level of supplementation. 2,000 IU of vitamin D3 is an appropriate amount for the majority of individuals, even though some people could require more. Vitamin D is a critical nutrient, not just for your bones but also for general protection against heart disease, cancer, autoimmume disease, and many other health problems. The 25-hydroxy vitamin D level ideally should be between 30 and 50 ng/ml. [2013] - Joel Fuhrman

Supplementing your diet with herbs and plants to lower glucose is reasonable, both in capsule form and added into dishes. A few grams of cinnamon have demonstrated benefits at lowering blood glucose and improving lipid parameters without apparent side effects. Gymnema sylvestre is also mildly effective. Powdered fenugreek seeds require too large a dose to be effective so are more difficult to utilized. There are other plants and plant extracts that have little side effects and have been shown to mildly lower blood sugar. They include green tea, acacia extract, hops, bitter melon, and nopales cactus. [2013] - Joel Fuhrman

Supplement food with fermented cod-liver oil to heal cavities. Choose only wild-caught fish. Eat a variety of organ meats. Eat unpasteurized ghee or butter from grass-fed cows, or take vitamin K2 supplements. Coenzyme Q10 in ubiquinol form is a potent antioxidant that repairs gum tissue and bone matrix. It may also increase saliva production. [2013] - Nadine Artemis

I do not recommend that most people consume supplements containing vitamin A, high-dose (200 IU or greater) isolated vitamin E, isolated beta-carotene, folic acid, or copper, as there are risks associated with excess consumption of these nutrients. When my patients ask what multivitamin they should use, I tell them I'd prefer they take a high-quality multi that doesn't contain vitamin A or plain beta-carotene. [2011] - Joel Fuhrman

Since resveratrol and its related compounds have so many potentially beneficial properties and protect against and fight cancer from so many angles, from angiogenesis inhibition to preventing tumor initiation by deactivating carcinogens, I think it likely that supplementing with resveratrol is beneficial; resveratrol may turn out to be an important adjunct, not just preventatively but also for patients who already are diagnosed with cancer. [2011] - Joel Fuhrman

Once a person had a cold or flu, zinc supplement significantly reduced the severity of cold symptoms as well as the length of illness. Among people taking zinc within 24 hours of the start of symptoms, the risk of still having symptoms at the seven-day mark was about half that of those not taking zinc. In preventing colds, zinc supplements taken for at least 5 months reduced the risk of catching a cold to only two-thirds that of people not taking the supplements. [2011] - Joel Fuhrman

Black elderberry juice is widely used to treat colds and the flu. Studies suggest that black elderberry extract (2-3 tablespoons daily for adults and 1-4 teaspoons for children, depending on age) can inhibit the growth of influenza viruses and shorten the duration of influenza symptoms, while enhancing antibody levels against the virus. These berries have beneficial properties to enhance the body's defense against viral infections, particularly influenza. [2011] - Joel Fuhrman