Dear Doctor Gunther, thank you for all your work regarding supplements and their possible problems. Could you tell us which, if any, supplements that you do recommend? Not by brand (unless you are fine with letting us know your preferred and trusted brands) but by type of supplement. Thank you. Judith
Thank you for all that you continue to do. This takes so much work, and I appreciate how thoughtful and thorough you are, constantly educating us about what is what. THANK YOU.
Thank you for the extensive research that you do on this subject and so many other subjects that pertain to women's health. I have recommended your books and Substack to many of my friends. You are a legitimate voice in a sea of misinformation. Thank you
Hi Dr. Jen - I keep seeing articles about taking creatine for muscle strength, but the only study I found was one where every single author was involved in some way with the industry. Do you have any information on this that you could share?
I haven't looked into it, but Stuart Phillips, PhD, has a good summary of a recent review on Instagram (his handle is @MackinProf, and he is very evidence-based!). He is well worth the follow if you want good science on exercise physiology. A recent review of the literature that he quoted says the effects of creatine on muscle hypertrophy are (very) small. The meta-analysis quoted in his post on Instagram says, "A pooled analysis of the current data suggests that creatine supplementation promotes a small (1-1.6mm) increase in skeletal muscle hypertrophy in both the upper and lower body musculature when combined with a regimented RT program." To me, that sounds like, for an average person, there is likely to be no benefit above and beyond resistance training. However, if you are a professional athlete or bodybuilder, then a one or two-mm difference might mean something. You can find him here: https://www.instagram.com/p/C7cOl_HPrAd/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Thank you. Smith-Hardwick MD is recommending creatine as if it's a miracle supplement for menopausal women. So now if I search whatever she's selling + your name, I get facts.
Hello, there are a several supplements that I have taken and have found good results, but would love your input. They are: Seed probiotics (digestion is much better since I started this!!), Nutrafol multi for women 40+ (great hair and nail growth, but is that too much biotin?), Magnesium Breakthrough (helps with sleep, anxiety, and many other things), fish oil by Nordic Naturals (I don’t eat much fish), and a vitamin D3 and K2 by Designs for Health (I’m never ever sick). I’ve also taken things like iodine drops (breast health, and I don’t eat table salt), ashwaganda (for stress), maca (for energy and libido), astaxanthin (I swear this works for eye health. When I stop taking this, I notice my vision blurs), NAC (for liver detox which I pretty much know what you would say about this), and finally CBD drops (for inflammation, mood, pain, sleep). This is a lot, I know! But would love your thoughts on these.
Several of the supplements you have listed can not be taken by someone who has a thyroid issue (supplement or replacement). Biotin can not be taken when doing thyroid blood work.
Just thought I’d make an un-asked-for comment (apologies because I’m not Dr Jen), but I’m in Canada where cannabis is legal and in my province it is highly regulated. Since legalization, research has been ongoing (finally!) and it’s looking increasingly likely that CBD is a dud. Although it doesn’t seem to have any toxic effects whatsoever even at high doses, results show it’s pretty much the placebo effect regarding relief from anxiety, stress, and insomnia. Research is ongoing and there’s nothing wrong with a placebo effect. The brain is a powerful thing. Hoping this is helpful.
THANK YOU!!! I appreciate your fast response, and the logic of all you’re saying. After reading your post on turmeric/curcumin, I had major doubts. I’m so glad you responded! Mona
You are my Shero. But I'd like a little from you about the current state of affairs on Dobbs. You used to...too many death threats from anti-choice idiots? Just wondering. This non-OB/GYN MD is crazy with anger personally as I have 1 23yo daughter and had 2 high risk pregnancies in my early 40's and these GOP would have seen me dead
Thank you for the very informative article on supplements. I live in Canada and am trying to determine how similar the regulations (or non-regulation) for natural products and supplements are between Canada and the US. I found this article: https://www.naturalproductsinsider.com/supplement-regulations/dietary-supplement-regulations-comparing-u-s-to-canadian-model which is interesting but I do note that a) it's from 2019 and b) it is written by Natural Products Insider - which is likely not an unbiased source. I would very much appreciate hearing Dr. Gunther's comment about the similarity and difference in the natural products/supplement industry in Canada compared to the US.
Dr. Jen -- Thanks for this. Question for you. I received this answer from a vendor when asking about receiving 3rd party testing certification:
Our contract manufacturers adhere to the title 21 CFR part 111 and 117, which provides the federal regulatory guidelines or CGMPs (good manufacturing practices) for dietary supplements and food. This includes having a raw material certification program that is reviewed by FDA during inspections. In addition, Amazon requires 3rd party cGMP audits of all contract manufacturers annually.
Loved this article, and thankyou for all the work you do. Every woman in my large family swears by supplements, and one cousin fancies herself as somewhat of a guru of ancient knowledge and wisdom. Yuk. Anyway, she is a devoted fan of Rhonda Patrick. There are so many charismatic supplement enthusiasts out there. I won’t share my thoughts because I don’t know the law, but for what it’s worth I’d be cautious and do my homework on everything she recommends.
Hi Dr Jen, thank you for this article and all of the information and your views. I've never thought of supplements in this way before. What is your view on phytoestrogens in menopause supplements. I started taking Menovive from Pure Encapsulations for a short while - I always had a little doubt in my mind re should I be taking them for more than a few months, who knows that they are doing. I've now stopped after reading your articles. I'm pretty sure they made a difference initially - but that seems to have tapered off, but maybe it was placebo. I am sensitive to progesterone so have had difficulty with HRT although I took the progesterone orally and so maybe need to try a different way to take it. Would love to hear your thoughts.
I’m new to your column and love the information you provide!! I too, would LOVE to know what you recommend we take for maintaining healthy, strong bodies as we age! Also, what are your thoughts on the LYMA supplements?
I almost bought them despite the enormous price tag because the material on the site mentions they went through the regulatory process in the UK, which apparently has strict standards. I have no clue about the validity of that. Also, there are several “patented” formulations and finally, it was all created with the direct input and collaboration of a doctor of clinical pharmacology. Much of the material on the site makes the same points you do regarding the lack of testing and evidence as reasons that set the LYMA supplement apart from others. I’d LOVE your input!!! Thanks, Mona
I can't comment on the UK regulations. A doctor a researcher involved means nothing. This is a for-profit company, and so you need to evaluate it like that. Doctors and researchers are involved with Big Pharma, and that doesn't make us trust them; the published science does. At a quick glance, their "ultimate" supplement has curcumin, and my previous post detailed how we really have no good data supporting it for anything, and it is associated with reports of liver failure. It just seems like an expensive multivitamin. No studies tell us that people who eat a healthy, balanced diet need a multivitamin. Another red flag is the site is filled with testimonials, which are anecdotes and trying to make advertising look science-ish. They also have a scammy statement about their science, saying all of the ingredients have been "proven" in peer-reviewed science, but proven for what? As curcumin, for example, isn't in any guideline, it's not proven beneficial at all! And when I click the link for these peer-reviewed studies, it just takes me to a marketing page. And then I have to click another link, and it takes me to another page explaining about studies! After three different clicks for links, I gave up trying to find their peer-reviewed data, which I find super sketchy.
Hi Dr Jen - my 78-year-old mother has Hashimotos and has been taking selenium supplements for years now. She recently gifted my sister (52 yo) and me (58 yo) a selenium supplement subscription. Neither of us have any thyroid issues at this time. Since following you for a while I am very skeptical of the supplement industry (until I've done a lot of research through consumer labs and examine or your books, substack, insta). I feel ungrateful but I can't find any reason I would need to take selenium.
Can you comment on Elysium Health supplements. They are very expensive but seem to have good studies backing their products. Their latest study looks at the role of nicotinamide riboside (NR) and pterostilbene (PT), the ingredients in Basis, in skin protection. Thank you.
As of today, it looks like they have completed and published 4 pilot studies looking at different conditions/uses. I don't see that the same condition was studied more than once. What we want to see are phase II studies and then phase III studies. Also, it only seems like they have a clinical outcome study for ALS. A pharmaceutical could not be approved based on this kind of data
Dear Doctor Gunther, thank you for all your work regarding supplements and their possible problems. Could you tell us which, if any, supplements that you do recommend? Not by brand (unless you are fine with letting us know your preferred and trusted brands) but by type of supplement. Thank you. Judith
Thank you for all that you continue to do. This takes so much work, and I appreciate how thoughtful and thorough you are, constantly educating us about what is what. THANK YOU.
Thank you for the extensive research that you do on this subject and so many other subjects that pertain to women's health. I have recommended your books and Substack to many of my friends. You are a legitimate voice in a sea of misinformation. Thank you
Hi Dr. Jen - I keep seeing articles about taking creatine for muscle strength, but the only study I found was one where every single author was involved in some way with the industry. Do you have any information on this that you could share?
I haven't looked into it, but Stuart Phillips, PhD, has a good summary of a recent review on Instagram (his handle is @MackinProf, and he is very evidence-based!). He is well worth the follow if you want good science on exercise physiology. A recent review of the literature that he quoted says the effects of creatine on muscle hypertrophy are (very) small. The meta-analysis quoted in his post on Instagram says, "A pooled analysis of the current data suggests that creatine supplementation promotes a small (1-1.6mm) increase in skeletal muscle hypertrophy in both the upper and lower body musculature when combined with a regimented RT program." To me, that sounds like, for an average person, there is likely to be no benefit above and beyond resistance training. However, if you are a professional athlete or bodybuilder, then a one or two-mm difference might mean something. You can find him here: https://www.instagram.com/p/C7cOl_HPrAd/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Thank you. Smith-Hardwick MD is recommending creatine as if it's a miracle supplement for menopausal women. So now if I search whatever she's selling + your name, I get facts.
Thank you SO MUCH!
Hello, there are a several supplements that I have taken and have found good results, but would love your input. They are: Seed probiotics (digestion is much better since I started this!!), Nutrafol multi for women 40+ (great hair and nail growth, but is that too much biotin?), Magnesium Breakthrough (helps with sleep, anxiety, and many other things), fish oil by Nordic Naturals (I don’t eat much fish), and a vitamin D3 and K2 by Designs for Health (I’m never ever sick). I’ve also taken things like iodine drops (breast health, and I don’t eat table salt), ashwaganda (for stress), maca (for energy and libido), astaxanthin (I swear this works for eye health. When I stop taking this, I notice my vision blurs), NAC (for liver detox which I pretty much know what you would say about this), and finally CBD drops (for inflammation, mood, pain, sleep). This is a lot, I know! But would love your thoughts on these.
There is no quality data to recommend biotin and biotin deficiencies are very rare for people who can eat a balanced diet. There is some good information here. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
Several of the supplements you have listed can not be taken by someone who has a thyroid issue (supplement or replacement). Biotin can not be taken when doing thyroid blood work.
Just thought I’d make an un-asked-for comment (apologies because I’m not Dr Jen), but I’m in Canada where cannabis is legal and in my province it is highly regulated. Since legalization, research has been ongoing (finally!) and it’s looking increasingly likely that CBD is a dud. Although it doesn’t seem to have any toxic effects whatsoever even at high doses, results show it’s pretty much the placebo effect regarding relief from anxiety, stress, and insomnia. Research is ongoing and there’s nothing wrong with a placebo effect. The brain is a powerful thing. Hoping this is helpful.
THANK YOU!!! I appreciate your fast response, and the logic of all you’re saying. After reading your post on turmeric/curcumin, I had major doubts. I’m so glad you responded! Mona
For your 'spare' time: here's one of several items sold on this site, all snake oil, I'm quite sure.
https://www.etsy.com/ca/listing/717098234/divine-flower-yoni-wash?ref=shop_review
oh dear God
The ingredients aren't listed - as if anyone needed another reason not to buy this product.
Grrrrr!
I don't know if her claims are worded to be legal (technically) or not. If not, I'd love to know how to report her business.
You are my Shero. But I'd like a little from you about the current state of affairs on Dobbs. You used to...too many death threats from anti-choice idiots? Just wondering. This non-OB/GYN MD is crazy with anger personally as I have 1 23yo daughter and had 2 high risk pregnancies in my early 40's and these GOP would have seen me dead
Thank you for the very informative article on supplements. I live in Canada and am trying to determine how similar the regulations (or non-regulation) for natural products and supplements are between Canada and the US. I found this article: https://www.naturalproductsinsider.com/supplement-regulations/dietary-supplement-regulations-comparing-u-s-to-canadian-model which is interesting but I do note that a) it's from 2019 and b) it is written by Natural Products Insider - which is likely not an unbiased source. I would very much appreciate hearing Dr. Gunther's comment about the similarity and difference in the natural products/supplement industry in Canada compared to the US.
She discusses Canadian supplements to some extent in this article. https://vajenda.substack.com/p/supplement-roulette
Dr. Jen -- Thanks for this. Question for you. I received this answer from a vendor when asking about receiving 3rd party testing certification:
Our contract manufacturers adhere to the title 21 CFR part 111 and 117, which provides the federal regulatory guidelines or CGMPs (good manufacturing practices) for dietary supplements and food. This includes having a raw material certification program that is reviewed by FDA during inspections. In addition, Amazon requires 3rd party cGMP audits of all contract manufacturers annually.
Is this a word salad nothing?
Loved this article, and thankyou for all the work you do. Every woman in my large family swears by supplements, and one cousin fancies herself as somewhat of a guru of ancient knowledge and wisdom. Yuk. Anyway, she is a devoted fan of Rhonda Patrick. There are so many charismatic supplement enthusiasts out there. I won’t share my thoughts because I don’t know the law, but for what it’s worth I’d be cautious and do my homework on everything she recommends.
Sadly, there are so many dubious people promoting supplements.
Hi Dr Jen, thank you for this article and all of the information and your views. I've never thought of supplements in this way before. What is your view on phytoestrogens in menopause supplements. I started taking Menovive from Pure Encapsulations for a short while - I always had a little doubt in my mind re should I be taking them for more than a few months, who knows that they are doing. I've now stopped after reading your articles. I'm pretty sure they made a difference initially - but that seems to have tapered off, but maybe it was placebo. I am sensitive to progesterone so have had difficulty with HRT although I took the progesterone orally and so maybe need to try a different way to take it. Would love to hear your thoughts.
Hi Dr. Jen,
I’m new to your column and love the information you provide!! I too, would LOVE to know what you recommend we take for maintaining healthy, strong bodies as we age! Also, what are your thoughts on the LYMA supplements?
https://lyma.life/supplement/articles/best-daily-supplements-according-to-science/
I almost bought them despite the enormous price tag because the material on the site mentions they went through the regulatory process in the UK, which apparently has strict standards. I have no clue about the validity of that. Also, there are several “patented” formulations and finally, it was all created with the direct input and collaboration of a doctor of clinical pharmacology. Much of the material on the site makes the same points you do regarding the lack of testing and evidence as reasons that set the LYMA supplement apart from others. I’d LOVE your input!!! Thanks, Mona
I can't comment on the UK regulations. A doctor a researcher involved means nothing. This is a for-profit company, and so you need to evaluate it like that. Doctors and researchers are involved with Big Pharma, and that doesn't make us trust them; the published science does. At a quick glance, their "ultimate" supplement has curcumin, and my previous post detailed how we really have no good data supporting it for anything, and it is associated with reports of liver failure. It just seems like an expensive multivitamin. No studies tell us that people who eat a healthy, balanced diet need a multivitamin. Another red flag is the site is filled with testimonials, which are anecdotes and trying to make advertising look science-ish. They also have a scammy statement about their science, saying all of the ingredients have been "proven" in peer-reviewed science, but proven for what? As curcumin, for example, isn't in any guideline, it's not proven beneficial at all! And when I click the link for these peer-reviewed studies, it just takes me to a marketing page. And then I have to click another link, and it takes me to another page explaining about studies! After three different clicks for links, I gave up trying to find their peer-reviewed data, which I find super sketchy.
Hi Dr Jen - my 78-year-old mother has Hashimotos and has been taking selenium supplements for years now. She recently gifted my sister (52 yo) and me (58 yo) a selenium supplement subscription. Neither of us have any thyroid issues at this time. Since following you for a while I am very skeptical of the supplement industry (until I've done a lot of research through consumer labs and examine or your books, substack, insta). I feel ungrateful but I can't find any reason I would need to take selenium.
Dr. Gunter,
Can you comment on Elysium Health supplements. They are very expensive but seem to have good studies backing their products. Their latest study looks at the role of nicotinamide riboside (NR) and pterostilbene (PT), the ingredients in Basis, in skin protection. Thank you.
As of today, it looks like they have completed and published 4 pilot studies looking at different conditions/uses. I don't see that the same condition was studied more than once. What we want to see are phase II studies and then phase III studies. Also, it only seems like they have a clinical outcome study for ALS. A pharmaceutical could not be approved based on this kind of data
Have you heard of Dr. Julie Shapiro, M.D. in Gynecology and Bioma? It keeps popping up for me. Any thoughts? https://healthinsider.news/gynecology-veteran-reveals-this-gut-bacteria-retreat-gut-supplement-en/?utm_source=liveintent&utm_medium=cpc&utm_campaign=LiveIntent&utm_content=LiveIntent&sl=LiveIntent&htrafficsource=LiveIntent&li_did=732fcca8-32db-3043-bb3a-f99c5213b96b