Thank you for sharing. I am also a physician and I am on multiple supplements as recommended by my own physicians. (My cardiologist recently put me on a salt supplement for orthostatic issues - who knew?). My family always comments on the number of supplements I take when I am the one telling them to try to get their nutrition from food. I think people need to realize that there is a BIG difference between taking fad supplements because everyone is doing it and taking them to correct an underlying problem.
Agree with all of this, and, for whatever it's worth, I started taking 2000 IUs of Vitamin D3 daily following a diagnosis of osteoporosis and secondary hyperparathyroidism, and a year+ later, my PTH levels are now back to normal! (I buy the brand they sell at Costco in bulk.) Still waiting for a new DEXA scan to see if it made any difference in bone mass, but I'm not holding my breath. I'm just trying to keep my bones from deteriorating any further. Meanwhile, my urologist suggested there are a few studies to support taking a daily probiotic for recurring UTIs, when vaginal estrogen brought mine down from an average of a dozen a year to three but not zero, and lo and behold, knock on wood, I've been UTI free now for several months after starting on this regimen: the first time in over a decade that this has been true.
I've stopped all the supplements I was "influenced" to take from social media doctors after reading your posts on supplements and NIH info you linked. I'm currently only taking iron for anemia and an eye vitamin recommend by my ophthalmologist for some genetic issues. You saved me about $75 a month
OK the protein thing is my nemesis. I’ve been a pescatarian for a couple decades, and am in the 60-70 grams a day range consistently. I also have IBS (yes I’m a hoot) and have not found a single protein powder that doesn’t wreak havoc on my digestive system. If anyone has a suggestion for one I’M ALL EARS! My GP told me to take Vitamin D since I have osteopenia, but to stop the calcium supplements.
I like Sunwarrior brand "Classic" (unflavored--I accidentally bought the vanilla once and it was cloyingly sweet with Stevia). It's organic and seems like a pretty straightforward list of ingredients (no gums or fillers).
I like Nuzest. It’s a pea protein isolate powder. I don’t have IBS but can’t consume dairy (dammit) and almost every other powder gives me gas, but not this one. I always get the plain, because it’s more flexible and I do not care for flavored powders (in general), especially the sweeteners that are used (stevia in particular). Most nuzest powders use a different sweetener, but I won’t risk it. Good luck!
I agree ENTIRELY and take the same things you do and I add only one thing: AREDS for eyes. Studies are small but I feel that if they can help my vision as I age in any small way with no downside , it’s worth it.
My 18-yo daughter’s psychiatrist suggested she take N-Acetylcholine (NAC) m 600 mg and Mag 300 mg daily to “help with anxiety reduction and boosting focus and motivation in addition to the medications.” As an RN with a keen skepticism of supplements (See: Your post and the vast majority of clinical trials on supplements!) I said I would rather hold off until she gets settled in college.
I didn’t think much more about it until another friend’s child -also college age— was also told by his shrink to consider a NAC supplement
CNM and PMHNP here... yes the NAC has some evidence to support reducing body focused repetitive behaviors which are considered more compulsions (think skin picking, nail biting, hair pulling out). The gold standard remains SSRI or SNRI but NAC starting 600 mg daily and then increase to twice daily (1200 mg daily) was studied with mixed results. I'm not sure I have heard of its use for focus and motivation but I have read some mixed results about L'Theanine for more ADHD/focus and memory... again mixed results, however, in studies.
This is a great article. Thank you! I'm always a bit skeptical of supplements, but I do I lift weights 4 times a week and I do supplement with protein to meet my targets. I also started creatine a few years ago for muscle and bone health. I follow a creatine researcher Dr. Darren Candow at the University of Regina. They did a 2 year study on post-menopausal women who lift. Adding creatine increased bone strength a bit more than lifting alone. The dose needs to be a bit than for muscle. He also said it can help with recovery. I figured it's pretty safe so it can't hurt to try. https://www.discoursemagazine.ca/a-breakthrough-for-womens-health/2023/08/09/#:~:text=But%20now%2C%20according%20to%20a,bone%20health%20in%20older%20women.
I am 53, had a dexa scan last year and got a -2.5 in my lumbar and -1.4 in the one hip they tested … my go told me to take 1200 calcium a day despite getting about 240-400 mg a day from yogurt, cheese and various other things. Bit I am nervous about some things I have heard that calcium could be a negative affect on heart health because of the potential build up. Also, I would be very interested to know your take on vitamin K supplements … that seems to be all the rage now too with it being combined with D because supposedly D can’t be absorbed well without K.
Thanks as usual Dr Jen for the information. This is a very valuable post for me, and some of the comments have been helpful as well. I have osteopenia and painful arthritis. I too have trouble getting enough protein and cooking bores me. I'm also trying to restrict calories somewhat as I age (I'm 69) so getting everything I need is a challenge!
I sprinkle a couple of teaspoons of Bragg's Nutritional yeast on my salad every day. I love the cheesy taste and it gives me all the B12 I need and more. I wish I'd known this years ago.
Ok. I'm going to ask a really stupid math question. What is the actual calculation to figure out protein needs based on weight? I found an online calculator for protein intake, but it doesn't actually reveal if it's using the 1.2-1.6mg Dr Gunter was talking about. Thanks!
It’s also good to spread protein out during the day to optimize absorption. Protein can’t be stored like glucose or fat. Protein is immediately broken down into amino acids and excess is used for energy (you want it to be rebuilding tissue, muscles etc). Protein in a meal also helps your body manage the glycemic load of the rest of meal, keeping blood sugar even.
Please post the recipes when you have time. I take 1000D3 a day as per my endocrinologist (my level was just below range) . I was told since we get reduced sunlight in the winter months to take 2000 a day I have not done that. Ensure I can not get past my lips. I am looking or a good protein bar as I know my protein intact could be a lot better. Thanks for the information. I have osteopenia and had a bone density done lucky for me low risk or fractures.
I love Nugo protein bars (recommended by a MD friend). They taste good and have a normal texture, and they don’t have a lot of added sugar. Legion protein powders (recommended by my PT) make yummy shakes too and are higher in protein than a lot of others.
Thank you for sharing. I am also a physician and I am on multiple supplements as recommended by my own physicians. (My cardiologist recently put me on a salt supplement for orthostatic issues - who knew?). My family always comments on the number of supplements I take when I am the one telling them to try to get their nutrition from food. I think people need to realize that there is a BIG difference between taking fad supplements because everyone is doing it and taking them to correct an underlying problem.
This is excellent- thank you. Always appreciate the science and evidence that you quote.
Agree with all of this, and, for whatever it's worth, I started taking 2000 IUs of Vitamin D3 daily following a diagnosis of osteoporosis and secondary hyperparathyroidism, and a year+ later, my PTH levels are now back to normal! (I buy the brand they sell at Costco in bulk.) Still waiting for a new DEXA scan to see if it made any difference in bone mass, but I'm not holding my breath. I'm just trying to keep my bones from deteriorating any further. Meanwhile, my urologist suggested there are a few studies to support taking a daily probiotic for recurring UTIs, when vaginal estrogen brought mine down from an average of a dozen a year to three but not zero, and lo and behold, knock on wood, I've been UTI free now for several months after starting on this regimen: the first time in over a decade that this has been true.
My gyn rec 2,000 D3 too. Im borderline osteoporosis (per dxa results) i had been taking 1000.
Not sure if you can access this Medium post, but I just read this today about NAC
https://medium.com/wise-well/a-supplement-with-a-knack-for-strange-effects-74f64f25e0a1
I've stopped all the supplements I was "influenced" to take from social media doctors after reading your posts on supplements and NIH info you linked. I'm currently only taking iron for anemia and an eye vitamin recommend by my ophthalmologist for some genetic issues. You saved me about $75 a month
OK the protein thing is my nemesis. I’ve been a pescatarian for a couple decades, and am in the 60-70 grams a day range consistently. I also have IBS (yes I’m a hoot) and have not found a single protein powder that doesn’t wreak havoc on my digestive system. If anyone has a suggestion for one I’M ALL EARS! My GP told me to take Vitamin D since I have osteopenia, but to stop the calcium supplements.
I like Sunwarrior brand "Classic" (unflavored--I accidentally bought the vanilla once and it was cloyingly sweet with Stevia). It's organic and seems like a pretty straightforward list of ingredients (no gums or fillers).
I like Nuzest. It’s a pea protein isolate powder. I don’t have IBS but can’t consume dairy (dammit) and almost every other powder gives me gas, but not this one. I always get the plain, because it’s more flexible and I do not care for flavored powders (in general), especially the sweeteners that are used (stevia in particular). Most nuzest powders use a different sweetener, but I won’t risk it. Good luck!
Just checking: protein intake - 1.6g/kg body weight makes sense, thinking maybe mg/kg is a typo?
Thanks for catching it; yes, that is a typo. It's corrected and is 1.6 g/kg
I agree ENTIRELY and take the same things you do and I add only one thing: AREDS for eyes. Studies are small but I feel that if they can help my vision as I age in any small way with no downside , it’s worth it.
Ophthalmologist here. Won't hurt but really for Macular degen patients. Mutivitamin for those without AMD ok.
My 18-yo daughter’s psychiatrist suggested she take N-Acetylcholine (NAC) m 600 mg and Mag 300 mg daily to “help with anxiety reduction and boosting focus and motivation in addition to the medications.” As an RN with a keen skepticism of supplements (See: Your post and the vast majority of clinical trials on supplements!) I said I would rather hold off until she gets settled in college.
I didn’t think much more about it until another friend’s child -also college age— was also told by his shrink to consider a NAC supplement
Any thoughts on this???
2 shrinks in a month made me pause
CNM and PMHNP here... yes the NAC has some evidence to support reducing body focused repetitive behaviors which are considered more compulsions (think skin picking, nail biting, hair pulling out). The gold standard remains SSRI or SNRI but NAC starting 600 mg daily and then increase to twice daily (1200 mg daily) was studied with mixed results. I'm not sure I have heard of its use for focus and motivation but I have read some mixed results about L'Theanine for more ADHD/focus and memory... again mixed results, however, in studies.
Magnesium is often recommended for anxiety as it does promote relaxation. I'm not familiar with the other one.
This is a great article. Thank you! I'm always a bit skeptical of supplements, but I do I lift weights 4 times a week and I do supplement with protein to meet my targets. I also started creatine a few years ago for muscle and bone health. I follow a creatine researcher Dr. Darren Candow at the University of Regina. They did a 2 year study on post-menopausal women who lift. Adding creatine increased bone strength a bit more than lifting alone. The dose needs to be a bit than for muscle. He also said it can help with recovery. I figured it's pretty safe so it can't hurt to try. https://www.discoursemagazine.ca/a-breakthrough-for-womens-health/2023/08/09/#:~:text=But%20now%2C%20according%20to%20a,bone%20health%20in%20older%20women.
I am 53, had a dexa scan last year and got a -2.5 in my lumbar and -1.4 in the one hip they tested … my go told me to take 1200 calcium a day despite getting about 240-400 mg a day from yogurt, cheese and various other things. Bit I am nervous about some things I have heard that calcium could be a negative affect on heart health because of the potential build up. Also, I would be very interested to know your take on vitamin K supplements … that seems to be all the rage now too with it being combined with D because supposedly D can’t be absorbed well without K.
That’s what ive seen about k2 as well and started combining it with my D3 in the morning- with a bit if avacado bc it is fat soluable. But 🤷♀️
Excuse the typos, sent from my phone.
Thanks as usual Dr Jen for the information. This is a very valuable post for me, and some of the comments have been helpful as well. I have osteopenia and painful arthritis. I too have trouble getting enough protein and cooking bores me. I'm also trying to restrict calories somewhat as I age (I'm 69) so getting everything I need is a challenge!
Do you have thoughts on B12 for those who have cut way down (but not eliminated) animal foods? I struggle with protein as well. :)
In general, people who follow a plant-based diet should consider a vitamin B12 supplement. I believe nutritional yeast and other fortified foods are an option as well. And for someone over 50, where absorption of vitamin B12 goes down, I think it would be very reasonable for someone to consider a supplement if they are mostly plant-based. There is good info here https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#:~:text=Many%20older%20adults%20don't,vitamin%20B12%20from%20these%20sources.
I sprinkle a couple of teaspoons of Bragg's Nutritional yeast on my salad every day. I love the cheesy taste and it gives me all the B12 I need and more. I wish I'd known this years ago.
Here for all protein hacks! The Fairlife shakes are a staple in our house after you shared about them- good for picky eaters and busy parents alike!
Ok. I'm going to ask a really stupid math question. What is the actual calculation to figure out protein needs based on weight? I found an online calculator for protein intake, but it doesn't actually reveal if it's using the 1.2-1.6mg Dr Gunter was talking about. Thanks!
it's 1.2-1.6 g protein per kg of body weight.
It’s also good to spread protein out during the day to optimize absorption. Protein can’t be stored like glucose or fat. Protein is immediately broken down into amino acids and excess is used for energy (you want it to be rebuilding tissue, muscles etc). Protein in a meal also helps your body manage the glycemic load of the rest of meal, keeping blood sugar even.
Please post the recipes when you have time. I take 1000D3 a day as per my endocrinologist (my level was just below range) . I was told since we get reduced sunlight in the winter months to take 2000 a day I have not done that. Ensure I can not get past my lips. I am looking or a good protein bar as I know my protein intact could be a lot better. Thanks for the information. I have osteopenia and had a bone density done lucky for me low risk or fractures.
I love Nugo protein bars (recommended by a MD friend). They taste good and have a normal texture, and they don’t have a lot of added sugar. Legion protein powders (recommended by my PT) make yummy shakes too and are higher in protein than a lot of others.
Love this!! Thk you!! Im curious on k2. Ive read that k2 sends calcium to your bones.