#9: Do Nutritional Supplements Work? If So, Which Ones, And For Whom?

Sign up for my newsletter (or provide feedback) at my website:  www.DrBobbyLiveLongandWell.comTake-Home Messages·      Lifelong use of supplements to prevent an illness is very different from taking a supplement to treat a known deficiency or a specific symptom·      The evidence does not support the use of most all supplements to prevent illness (with multi-vitamins being the exception where there is some evidence)·      Supplements to treat a particular problem can be very helpful, especially if we do our N of 1 study in ourselvesPart One: Understanding Nutritional SupplementsVarious types of supplements:   Vitamins, Minerals, Herbals, ProbioticsMost commonly used Supplements: Multivitamins, Omega-3s, Probiotics, Vitamin D, Calcium, Protein Powder, PsylliumWe want to live long and well—taking a supplement may help us feel “agency” or that we are proactive in improving our health---even when the evidence does not support it.  Part Two: the Supplement Industry Differs From PharmaceuticalsLicensed and prescribed drugs go through extensive testing/FDA oversight to demonstrate that they work and that they are safeNutritional supplements are viewed as “food” and don’t have similar regulatory scrutinyChallenges: traditional drugs receive patents and can afford extensive clinical studies.  Nutritional supplements generally don’t have patents and can’t afford to conduct extensive research.  For this reason, most supplements have very little scientific evidence to support their benefits, even though their claims may suggest otherwiseReal-Life Example: Critical Evaluation of Broccoli Sprout extract StudyPart Three: Evidence (mostly lacking) for Common SupplementsOmega-3s: studies don’t show a reduction in heart disease or cardiac death; they may have a role for high blood triglycerides or for patients with rheumatoid arthritis (pain control) Vitamins and Minerals: Minimal Impact on Disease Prevention except for a daily multi-vitamin which has supportive evidence that they may reduce cancer and cognitive declineCognitive function: omega 3s and the MIND diet aren’t effective at slowing decline.Supplements for specific deficiencies or specific symptoms can be very helpful.  You can do your own “N of 1 Study” to see if they help you. Step 1: identify the problem (bowel irregularity, sleep…);  Step 2: choose a supplement and begin taking it; Step 3: re-assess after a few weeks.  If it helps, great.  If not, then likely best to stop.Dr. Bobby’s regimen: a daily multivitamin, colace (for bowel regularity), and recently started Creatine for muscle strength.  I don’t take omega 3s, vitamin D calcium, magnesium, or pro-biotics.Send us Fan MailSupport the show📥 Tap to join my free newsletter & get the 1-page episode checklists: drbobbylivelongandwell.com