The truth about vitamin supplements | Professor JoAnn Manson and Dr Sarah Berry
Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.
So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications?
In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health.
JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies, with over 20,000 participants, to uncover the real effects of vitamin supplementation on our health.
Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Introduction
00:29 - Quickfire questions
02:34 - Why are people confused about supplements?
03:25 - Which supplement does the majority of the population benefit from taking and why?
03:59 - What are dietary supplements and vitamins?
07:45 - Why is there so much advertising suggesting supplements?
09:15 - JoAnn’s research
12:41 - About vitamin C
13:50 - Megadosing
18:36 - VITAL and COSMOS trials
24:05 - Should we take vitamin D
26:37 - Omega-3
31:54 - Variation & personalization
36:08 - Actionable advice on supplements
38:07 - Should children take supplements?
41:46 - Should we all take a standard dose multivitamin?
44:36 - Summary
46:10 - Goodbyes
46:41 - Outro
Episode transcripts are available here.
Check the trials mentioned in today’s episode:
AREDS 2: www.ncbi.nlm.nih.gov/pmc/arti...
COSMOS: cosmostrial.org/
Physicians' Health Study II: clinicaltrials.gov/ct2/show/N...
VITAL: clinicaltrials.gov/ct2/show/N...
Follow Sarah: / saraheeberry
Follow ZOE on Instagram: / zoe
This podcast was produced by Fascinate Productions.
I am 88 and healthy, but I know certain vitamin and mineral supplements are beneficial for me now. An old body does not absorb some from food the way it once did. Also the use of pesticides in agriculture do affect the vitamin content in plants. Collagen supplements have strengthened my nails and hair remarkably. I once worked at the UN Food and Agriculture Organisation Nutrition Division. The doctor is talking of medical trials etc., but I think this needs a holistic approach by many departments. I think most old people definitely do benefit from certain vitamin and mineral supplements. I KNOW I do!
thank you for pointing out that the studies discussed disease outcomes, and not perceived difference in quality of life.
@@sauces_official thank you for this discussion. All discussion of nutrients, vitamins and minerals sourced from food, needs to include a reference, however brief, to the fact that a sufficiently healthy diet to obtain all the body needs is reliant on the health of the soil/water the plant grows in, animal eats etc, fish eats etc...as the primary source of the nutrients and today (as opposed to in the past) these are compromised by exhausted and impoverished, as well as polluted soils/water....not to get into storage, travel, picking early to travel etc. Even an organic plant grown now may be deficient in the minerals/vitamins it once would have supplied to the human body. Probably why multivitamins and minerals are needed even alongside even a healthy diet, until (if ever) the depletion and pollution are resolved. I'm making a plea that 'healthy food or diet' cannot be used, without reference to the difficulties of obtaining a truly replete with vitamins and minerals one....which isn't to discourage people trying to get the best of what is available....but would hopefully drive also people pressure to secure quality food over quantity and regenerative food production over intensive. This, in addition to processed food (consumption of which drives the production of cheap food eg hydrogenated oils, sugar) is the reason why essential vitamin and mineral supplementation is probably optimal for most people groups......for now. Thanks for all your useful and generally balanced information.
Organic vitamins are necessary. Otherwise there is Round Up in the vitamin .
These doctors represent special interests. What can that be ? The pharmacutical industry. The pharmacutical industry's greatest threat is from the competition. Competition from who ? The nutritional supplements and the dietary approach to treating disease. Ooooh, be both afraid and suspicious of supplements and dietary approach to prevent or treat disease. Don't, however, be afraid of pharmacutical drugs which have been.......... TESTED. However, do yourself a favor, take a look at the plethora of side effects and contraindications of most of your so-called safe, tested and approved pharmacutical drugs.
@@butreally289 Yes, certainly. My brain is in tip top shape, as everyone tells me!
The studies presented in this video looked at cancer and cardiovascular health. They did not look at mood, sleep and energy. 5000 units of vitamin d lifted my mood. 2000 units didn't.
For cancer prevention/benefits I would expect higher doses would be needed also.
Looking forward to hearing about supplement use in women's health, particularly for menopause, including specifically, surgical menopause in 20s, 30s, and 40s!
Who can really say they have a truly balanced diet? Also there are so many aspects to consider. People with IBS etc who may struggle to absorb nutrients. I have taken a good quality supplement for years. Yes it is not a replacement healthy diet but most people can't meet that a lot of the time.
There is plenty of advice from ZOE on what constitutes a healthy diet, but they also emphasise that there are wide variations in gut biome that will influence health outcomes.
There was a 2016 study that showed significant heart benefits of vit d3 with k2, can you ask Joanne why this was not a study?
Pharms
Check to see who funded the study
One should assess one's own needs - and reevaluate periodically. I'm 75 and don't have a big appetite - I can't eat a great variety of foods every day. I take D3 with K2, and Cod Liver Oil, and some B Vitamins and E. I live in a cloudy northern US city. NO way I can get enough Sunlight most of the year!😊
My dad lived to 97 years he ate mostly fatty red meat and fish
Thank you for the concise summary at the end. Many of these things are complicated, but it is good to know the bottom-line recommendation, even if we have to narrow it to people with a healthful diet. Could you revisit the question on collagens? It was asked at the beginning but forgotten later.
collagen peptides are definitely important to take when you're over age 25 or 30
Awesome. I did know a lot of this from reading but getting it straight from such knowledgeable sources makes such a difference, especially as people I know ask me quite a few science based questions, I'm glad I haven't given them bad advice!
Very good interview - probably one of the best I have seen on your channel
Thank you very much for this topic and we are open the eye wide what we are taking.
Thank you - this information is really helpful
As Tim Spector says VIT D levels in the blood are individual, ethnic and genetic. So pick a regime, I would start with 4K IUs with K2 of course and stick to it for 6 months. Then get your blood levels checked mid Winter - it costs about £30. Then adjust if needed. Then test bloods again after 1 year. My wife and I have done this for 3 1/2 years. I am white, my wife is black. We find 4K IUs with K2 perfect for us and our blood levels are exactly on target. But everyone is different. You need to give it 6 months. You need to check your actual levels. Make sure you are on or above target. Been doing this since the pandemic in March 2020. Never got COVID but did get a couple of colds. Not sure if there is any correlation but it is an almost zero cost insurance policy with no downside. Conclusion, just get your levels on target. If you don’t know the target levels they are easy to find out - the blood tests tell you or check Dr John Campbell’s channel.
Incredibly valuable information, from three very intelligent & beautiful people. I really didn’t think I’d make it all of the way through this but it turned out to be an absolute pleasure..huge thanks to you all 😁🙏🏻
I love these Zoe webinars - as scientist in psychology, they are great and evidence based. I tell all my clients about these.
QUESTION-when ‘you’ talk of dosages what level of dosages are we talking about and, especially, when are these taken? Daily? Weekly? Other? Excellent discussion and thank you!
So much evidence mounting against her claims on Vitamin D here, a dose of 1000 IU is practically worthless. And the general recommendations are way below what they should be, 10000 should not be considered a mega dose, but rather the minimum.
Vitamin D is extremely beneficial especially for respiratory infections!!
Can you please share any reputed journal article like in Lancet, Nature and BMJ which contradicts the information? Upper limit for vitamin D for maintenance is 4000 IU with suggested dose as 1000-2000 IU by American Association of endocrinologist. For treatment, dosage can be high under doctor’s supervision like 60,000 IU/ week, but not for maintenance. Opinions can’t be taken as science. We have to go by current science. In order to change that, better scienctific evidence is the only way to change current science.
@@hemantpahuja4114seems you’re suffering from science creep 😂 … in any event this isn’t science it’s medicine
Fantastic podcast, thanks. I agree with JoAnne, Jonathan did an excellent summary! I'm stunned that there are over 90,000 supplements. And the advertising is phenomenally persuasive.
Superb podcast! Thank you.
Another first class podcast. Thank you Zoe.
Got all I needed to know from 44:00 onwards.
You cannot get enough Vit D3 from the sun in the UK from October to March not just winter. Neither apparently can you get it from food as that is vit D2 which we can't absorb very well.
It is always great and useful content, thanks for your extraordinary educational programs and distinguished guests!
I think that was a very broad answer, yes there are thousands most of which are money driven, however there are also many excellent natural products that need to be tried, long trials are a waist of time and money, there are many old remedies that are excellent. The real problem is the food we are encouraged to eat, and some times we are too lazy to seek out. Not to mention our Governments should be taking responsibility for cleaning up the trade
Very interesting. As a late 70s male I have had Vit D and B12 lack due to malabsorption and taking a low value supp of these has worked well getting rid of fatigue (as proved by blood tests before and after as well as in general feeling). I do however concentrate fiercely on diet so take a holiday on supps occasionally. I do not take omega 3 supps and will be researching these more. A bad diet means I am more likely to have problems down the line.
An interesting discussion. The debate goes on. I was concerned by the blanket write off of meat as a great source of minerals and vitamins. Wild venison, and grass fed organic beef remain in my diet. Super sources of vitamins, minerals and protein too. So sad that some countries only produce indoor bred, mass produced, grain fed, antibiotic reared meat.
@Issie Anderson We only need 40g of meat a day to meet our daily required values for Iron and Zinc. Red Meat depletes the body of Vitamin C; when we eat meat, it combines in the stomach with saliva to produce carcinogens, we need Vitamin C to break down the carcinogens. Red meat also creates urea which is linked to gout disease. Mg, Zn, Vitamin C and D are the bedrock of our immune system. Vitamin C lasts in the body for maximum 6 hours. ..less if you are deficient. So yeah I'm wary about red meat.
@@lekis5975 Thankfully my diet is high in vitamin C.
However grass-fed and intensively reared ruminants emit methane and contribute to climate change.
@@ThePascoe51 No option is perfect. With 8 billion mouths to feed, what exactly are you proposing? Slaughter all cattle and venison, or do you think the whole world can live on veggies?
Yes, the whole world can live on plants. It takes 10 times as much land to produce vegetation to feed animals which we eventually eat, than it would it we just ate the vegetation. You can get all the protein and nutrition you need. Meat reduces available food. It doesn't increase it.
Thank you - so informative and concise! I’d be interested to hear the team’s views on taking supplements of zinc and Turmeric?
Zinc is good for erectile dysfunction, that I can say from personal experience. So...some of these supplements actually do something.
yes i heard that phytic acid in foods prevent zinc absorption and that turmeric contain harmful oxalates ( not cucurmin though)
We need vitamin K2 along with vitamin D to get calcium into the bones....
I have autoimmune disease and twice over the years I have experimented with high dose vitamin C,and each time(over several months) I caught everything going. Every cold flu or throat infection going round I caught it. When I stopped taking it I stopped catching everything.
Glad I read your comment as I thought I was going mad I thought I was on my own with what you said I have Parkinson's and did exactly the same as you and I was always ill
I am glad that she mentioned the potential benefits of vitamin D foe psoriasis. I have been taking this for over 10 years and my psoriasis is greatly improved. Not cured, but much more controlled.
My 75 year old mother cured her psoriasis with vitamin D3 +K2 (10000 mg ) and has kept on taking it every day and soon will turn 84!!! I am in my 40s and don't go a day without it....🙂
Magnesium can also help with psoriasis. In this programme they talked mostly about vitamins. I don't think they referred to minerals. Some minerals are, I think, truly lacking in our diet, often due to farming methods. e.g magnesium, 80 -90% of which has disappeared from common foods (and water) over the last century.
What quantity of D3 do folks recommend for a healthy bmi (19-22bmi) psoriatic? It is known to be an immune modulator - so I am inclined to aim high (10-20k/day), being sure to intake K-2 and Mg along with. And, any thoughts on Omega-3’s ?? (inflammation) NAC? Nattokinase??
@@eugeniebreida1583 5k to keep the level, maybe 10k when you want to improve it, but combine it with Vitamin K2, because it helps against the side effects that can stress your kidneys with calcium. Overall the body can produce up to 25k Vitamin D itself, if you would be out in the sun, but you need UVB for that, so any kind of sun protection will also reduce your Vitamin D production the same amount. The production of Vitamin D by the own body does not have the problem with the kidneys, because it's produced over your skin and does not have to be spread via your kidneys. Some people made the mistake and took 50k units - every day. 50k is more a weekly dosis given to people with deficencies. At this level it really stresses the kidneys hard and can lead to problems, so don't go that way. As said 5k-10k is fine.
@@eugeniebreida1583 I had psoriasis for 10 years before I found the cure. I started taking 2000 iu of vitamin D3 and saw healing of my red spots within a week. Totally cured within a month and that was many years ago.
This lady speaks like a real scientist, very cautious and never in absolutes.
No mention that for the absorption of Vit D required Vitamin K2 for bone health
Great thankfull information, from Larry New Zealand
These podcasts are by far the most informative and educational I’ve watched to improve my overall knowledge on nutrition. I feel equipped to make changes based on current evidence to be a healthier family.
And how do you know she's correct? She's way off with her advice on D3 supplementation. Don't know about the rest - that's where I stopped watching.
I would be so interested to hear what you guys think/what the research says on Creatine?
Thanks very much for this information. Can you help us identify a reputable producer of multivitamins?
African Americans absorb less rays due to their melanin, which causes low vitamin D. This video prompts me to ask this question: While the vitamin D study involved many people, it is known that significant numbers of people are low. I tested frighteningly low in D. People such as I should be encouraged to dose at 5,000 per day as my physician advises. If a person is tested before and after supplementing, it hardly seems like mega dosing. Another point that came to mind, most holistic docs recommend D plus K2, since the K2 regulates blood clotting and also ensures calcium uptakes in the bone rather than blood vessels.
Interesting video. Good point regarding the dosage required and the rest may just become expensive urine. I would also add that synethic supplements are less bioavailable to your body. I focus on more natural supplements that I believe are highly beneficial for me. * Cod Liver Oil (Lqiuid is key & needs to be refrigerated!) * Curcumin * Chlorella I have also dabbled with Moringa & Maca a little.
I can say Super for such information.Thanks lot.
In order to be effective, supplements must be taken in the correct amount, in the right combination, and for the right duration. Vitamin D must be taken together with Vitamin A, Vitamin E, Vitamin K and Magnesium. Zinc, Calcium, Magnesium and Iron are antagonistic (ie they travel using the same pathways and can subsequently compete), so any combined dosage exceeding 880 mg should be taken separately. Zinc and copper can displace each other, so they must be taken in the ration of 8:1...unless the goal is to eliminate excess cooper, at which point zinc should be taken on it's own. Folate (Vitamin B9) can mask Vitamin B12 deficiency, subsequently it's important to have blood levels tested before supplementing. Vitamin B2 (Riboflavin) activates Vitamin B9 (Folate). Vitamin B3 (Niacin ) sucks up Methyl donors (Magnesium, Folate (Vitamin B9), Vitamin B12, TMG (Betaine aka Beetroot) and Choline. If taking Vitamin B3 makes sure you're methyl donors are in good nick! Vitamin C lasts in the body for maximum 6 hours. Even less if you are deficient! Magnesium lasts in the body maximum 24 hrs! Magnesium blood test is rubbish. Magnesium is stored in the heart, liver and bones. The blood test is ineffective, because our body is fashioned in such a manner that when Magnesium levels drop in the blood, Magnesium is automatically pulled from the bones (process of homeostasis). Subsequently, it can take ages to realise that there's a deficiency. When a person ends up in A & E and the vital stats start to shut down, doctors normally check for Magnesium levels reason being, once we run too low on Magnesium the heart simply stop beating!A Magnesium blood test result of less than 0.90nmol/L is DEFICIENT, but you let conventional doctors tell it. NHS actually pass of 0.65nmol/L as normal! Thing is Magnesium is very important because it has has over 300 enzymatic functions, subsequently deficiency is linked to many diseases and conditions.
I hope you are a scientist / chemist and you are sure of watch you say. If that's the case, we'd be supplementing like crazy, we'd be on a schedule just for vitamins. I'm a firm believer that a healthy varied diet and exercise and moderate sun exposure will take care of all that. By the way, my comment is not meant as criticism, I am not knowledgeable enough for that. It just surprised me.
@@alinaa641 Indeed, food, exercise, sunshine and water (preferably warm...not piping hot) and the ability to manage stress are important to maintain good health. Food is medicine. We need 18 minerals and vitamins in order to maintain good health. We are not just what we eat, we are what we digest and absorb. Sadly the food we eat is not what it used to be. A lot of what we eat is grown in poor soils; deficient in nutrients. Some bright spark discovered, that when Nitrogen is added to the soil, it yields leafy, large crops never mind the nutrient deficiency. Also, traditionallty, every one grew their own food, nowadays we depend on the supermarkets and shops, sadly the journey from farm to table takes long, subsequently by the time the food gets to the table it's low on nutrients. The biggest handicap to diet is the GUT. *People with gut issues are likely to suffer from nutritional deficiencies*. Gut issues range from Irritable Bowel Syndrome (IBS), Crohn's disease, Coeliac disease, Low Stomach Acid and antibiotics use. There is a correlation between Hashimoto's disease (Hypothydroism), low stomach acid and multiple nutritional deficiencies. Even worse, there's correlation between soya milk, Hashimoto's disease and low stomach acid! Soy products contain phyoestrogens which impact the thyroid leading to thyroid disease. Antibiotics are problematic on two fronts; when we take a course of antibiotics it destroys the gut bacteria for up to 6 months. Subsequently it's important to take PROBIOTICS when on and after, a course of antibiotics. Also, the meat we eat (unless organic) comes from animals who have been fed antibiotics, as a result Antibiotics have made their way into our systems much more than we can imagine. I don't recommend supplementing wily nilly. As the panelists have said, over dosing is a real issue, and it can be dangerous. For example long term use of high dosage of zinc and Vitamin B9 (Folate) can cause cancer! Long term use of iron can also be problematic. Smokers must avoid Vitamin A (Beta Carotene) supplementation...and Vitamin E as we have learnt. Zinc displaces copper. High doses of Magnesium and Vitamin C can cause diarrhoea. High doses of Vitamin B6 can cause neuropathy problems (Carpal Tunnel Syndrome...much in the way the correct dosage can reverse Carpal Tunnel Syndrome). The best source of Vitamin D is the sun, food sources do not provide enough of the daily required value. Again, I don't recommend supplementing willy nilly, that is is why I always recommend taking BLOOD TESTS. The answer is always in the blood. And no, I'm not a doctor or chemist. I'm just a parent who had to learn how to manage my daughter's severe eczema using supplements instead steroids...long story for another day. People are being lied, way back in 2015 I kept on saying to anyone who could listen, if there's ever a pandemic people were going to die like flies because they are being lied to by the medical fraternity at the behest of Big Pharma. The pandemic was not a surprise to me. RE: STRESS. It's the biggest killer because it depletes the body of Magnesium- when we are stressed, we literally urinate Magnesium. As previously mentioned, we need Magnesium for over 300 enzymatic functions in the body; it activates Vitamin D. Vitamin D is vital for many functions, it helps the stomach absorb calcium which is important for strong bones. It guards against Diabetes because it helps insulin lurch onto glucose it helps the muscles to contract and relax (cramps, PMS) it helps us to relax and therefore guards against insomnia its very important for atopic dermatitis (Eczema, allergies and asthma) because it's an antihistamine (Hayfever is a sign of magnesium deficiency). Vitamin C and Zinc are also antihistamines. Magnesium heals the mast cells that release antihistamine during an allergic reaction. It also helps the stomach produce Diaminedioxidase (DAO), an enzyme that helps to break down histamine in histamine rich foods. Vitamin C captures histamine in the stomach thus preventing it from getting into the blood stream. Zinc captures histamine in the brain. If dealing with long term health issues I recommend the following blood tests as as bare minimum; Thyroid, Liver, Magnesium, Vitamin D, Vitamin B9 (folate), Vitamin B12, Iron, Ferritin (the latter 2 for women of menstruating age).
@@lekis5975 I was going to post a comment on the food quality most of us have access to these days. You were a tiny bit ahead of me 😅😅 I agree with regards to the low level of nutrients in food these days and animals pumped with hormones and other chemicals to grow them fast etc. This is the reason why I stopped eating meat. I've never liked red meat but I used to eat chicken. I grew up in the countryside in a communist era where proper agriculture was the basic activity of many. My mum still lives there and she still grows chickens and her own vegetables. She once made me some delicious roast chicken so I asked her about seasoning. She said: salt and pepper. What the hell? I use tons of everything I I'm not able to reproduce the taste of that organic, satisfying chicken. Similarly, regular milk from the supermarkets used to cause me hormonal imbalances so since I've started buying organic, full fat milk. I generally tend to buy organic food and directly from trusted farms but it's difficult as I live in the city and the so called organic is never fully organic. Plus, it's expensive. I'm fortunate I can afford as I'm single. I wonder what the rest do. I am also in agreement with you about testing first. Don't take supplements because you've seen them on the shelf. I hear so many people taking them. Vitamin C, for example, is pretty easily available. I don't see any reason in taking synthetic vit C. As long as we eat a variety of foods and hopefully of good quality, we should be okay. As for stress, it does far more than just depleting the body of magnesium. I'd have to write a thesis on the topic and I don't have time. In a nutshell, it's good to raise awareness and thank you for sharing with us your knowledge.
@@alinaa641 Vitamin C maybe easily available in say oranges, lemons, kiwis, pepper, however they are people who are allergic to this foods case in point my daughter! She even develops hives when lemon juice touches her skin. I was lucky to meet a lady at Planet Organic who recommended Camu Camu, otherwise I don't even know what I would have done! My daughter has suffers from atopic dermatities (eczema, hayfever, multiple allergies (food, environmenal (dust and pollen) and pet dander). It took several years to realise the connection between her thyroid, low stomach acid and the multiple nutritional deficiencies and how all these were contributing to the manifestation of atopic dermatitis.. By then she had been on a course of all manner of steroids including Predinisolone (oral and topical (cream). She was then put on Elidel, a pimecrolimus cream that is sold with a black box sign because it can cause cancer! Can you imagine going in to seek treatment for eczema and being prescribed something that can cause cancer? By then her eyes were yellow (a sign of jaundice), her hair had fallen out, her eyebrows were thin to non existent, she had put on weight, she wasn't sleeping well (insomnia), she had developed anxiety, her lower extremities were acting up (ice cold feet during summer), she was diagonised with Carpal Tunnel Syndrome ( a sign of Vitamin B6 deficiency), she had cankers at the corner of her mouth. I couldn't for the life of me understand what was going on, because we were feeding well- her father is a big foodie, they all cook beautifully in their family. He raised our daughter to love vegetables, if you cook a meal without vegetables she'll gossip about you. After 18 months I began to demand blood tests. I was given the run around (NHS UK- I don't have a good word to say). The doctors were rude and aggressive, the blood tests were done in piecemeal, the results were interpreted haphazardly. It took me 2 years to figure out how to heal my daughter. My experience with the NHS made me realise we were sitting on a health time bomb, way back in 2015, I kept on saying, if there's ever a pandemic, people will die like flies...2020 was not remotely a surprise to me! Anyway, I began to do my research and I came across so much information online provided by generous souls, and it is by using this information that I was able to manage my daughter's eczema. That said, the years on steroids took a toll, her immune system is very fragile. It's going to take years to rebuild it. I'm still battling to have her stomach acid levels checked because it would be folly to rely on the results of the home test. It's a struggle out there. But yeah, popping supplements willy nilly is not the way to go. My daughter is on Vitamins (excluding B3) and Minerals (Zinc and Magnesium) and Oils. The only amino acid she's on is TMG (Betaine (Beetroot). Nothing out of this world. I enjoy conversing with like minded people. I wish you'd share the information you have on stress. Stress is one of those things that can't be avoided and people need to learn the impact in order to be more militant abut managing or avoiding stress.
@@lekis5975 I am so sorry to hear about your experience. Don't even get me started on the NHS!!! Every day people die, people deteriorate and suffer unnecessarily because of an appalling system and the carelessness and lack of holistic approach of the medical staff. We say we are a civilized, well developed country but we lack something so very basic: a good medical care system. I can imagine how much anxiety you had to go through, and quite frankly many of us who feel stuck in a system who doesn't have time and who don't care to listen and to treat appropriately. I am outraged and enraged and extremely furious that I have to pay thousands of pounds in tax to end up going abroad for basic tests because the NHS either refuses to do or the list is so long that you might find out the cause of your problems in two years at best. Anyway, I like to converse with people like minded too. In terms of stress, look for the relationship between stress and inflammation. Inflammation is also the culprit of many disorders. The body reacts to psychological stress in a very similar fashion to the way it responds to a physical stressor like a pathogen. Repeat exposure to stressors depletes the body of so many resources. I used to work like a slave because that's what society teaches us, that we shouldn't be lazy. Now I work in sync with my body. If I'm tired, I know to reduce the amount of work I take on, I stopped having coffee and I am sure not to drink anything that contains even a tiny bit of caffeine when I'm tired. I make time for 2h massage every 7-10 days. By the way, deep tissue massage has an anti inflammatory effect. I eat mindfully, not whatever is put in front of me or whatever is in the fridge. I learn new things all the time, I visit new places regularly just to keep my brain happy and engaged. Being aware of your own body and working with it is the best thing we can do, in my opinion. I think I deviated from the main topic but I hope you or someone else don't mind. And by the way, I once had an atypical eczema episode as an allergic reaction to nickel. I tried creams from the pharmacy they didn't help. What helped tremendously to get rid of it quickly was calendula cream. I know your daughter's condition is different, but if ever in need, it's worth trying. All the best! 💗
Thank you very much, for giving us true and quality knowledge.
I’ve never known seen anyone who is so excellent in summarizing 👏🏻👏🏻
Great talk as always Jonathan, I wish I had been so talented at summarising things as you are, would have helped heaps at college! Really interesting, I do take a medium dose of vitamin D along with 100 mcg of K2 as I haven't had Covid yet, have had the first 2 vaccines but can't have the mRNA ones due to historical anaphylaxis and have comorbidities, I am working on my health though and am on my 33rd day of the Big IF and am eating a pescatarian whole food diet. If I wasn't so impacted financially at the moment, I would definitely be joining Zoe nutrition as a customer but hopefully in the not to distant future.
I feel sure our individual ability to absorb vitamins/minerals differs enormously, so I don't understand how that would fit with standard recommended amounts for everyone.
I am missing the vitamin K2 (mk4 and, particularly mk7) role assessment in effective osteogenesis (Ca fixation at bones...), as Ca and vit D on their own (or even coupled) only would render higher Ca serum levels... and that would rather promote lipidic deposits calcification, instead of bone consolidation...
I now worry a bit about the Roacutane treatment that our son had in his teens for acne. Should I be worried?
Superb content via guests and good questioning. The hits keep on coming in this show!
I do Not ever take nutritional supplements to merely prevent a deficiency disease state. I ALWAYS take nutritional supplements to achieve an OPTIMAL state of health......... NOT TO PREVENT A DEFECIENCY STATE !!
I would like to hear about another reason for taking omega 3 oils. Due to our society consuming such a large amount of omega 6 fats from refined vegetables oil, the ratio of omega 6 to omega 3 can be extremely high, Even 20:1. Omega 3 from supplements or certain foods can improve that ratio, reducing inflammation. In regard to reducing inflammation, plant based ALA works just fine.
Reducing omega 6 a lot is the much more healthy way to fix this important ratio than increasing omega 3. Unfortunately this is both inconvenient and expensive in our current food environment.
This was very interesting. I know that it is always better to get bits and minerals from a varied, healthy diet but modern farming methods have leached so much goodness from the soil that produce doesn’t have everything in it that we need. What’s your view on that?
You also need to get it fresh from the farmer, else it will quickly lose even more every day. For many this is luxury up to impossible.
What can I take to help my eyesight ?
Thanks, you save me a lot of Money! I take many vitamins and now you basically tell me Multi Viamine, Vitamine D 2000 are more than enough.Eating the right food will do the rest
in Canada and USA there is a Rx only Omega 3 called vascepa or icosapent ethyl indicated to reduce CVD risk if statins are not enough and TG still elevated. There is good quality evidence to use in secondary CVD prevention?
Take your supplements and decide for yourself.... Doctors stopped being doctors long ago.... tune in to your body 's signals, learn to research and read articles and take responsibility for your health! At the very least read about Dr. Pauling's contributions to our Understanding of the benefits of vitamin C!
Had scary neuropathy & fibromyalgia after tick Borrelia exposure. Legs & arms became weak, heavy & achy for many months. Out of desperation to get better, I spent lots of money on megadoses of vitamins & supplements. A year later, my serum creatinine flagged outside the normal range for the 1st time. Scary to realize how my kidneys were damaged by all the pills. I now use nutritional yeast for B vitamins, Brazil nuts for selenium, & eat primarily an organic plant based diet. The only pills I regularly take are a probiotic, Vit. D, coQ-10, & fish oil & on occasion resveratrol & an eye health supplement. I feel its enough.
What about mental health and well being in vitamin D
I would love to be able to view transcripts of your videos, for quick reference.
Could you recommend a source that would give some guidance on vit d dosing based on skin tone? This is surely going to impact dosage drastically.
The most current research I hear about says NOT to take calcium. Research is also saying K2 is beneficial for people with heart disease and that it causes calcium to move from soft tissues to bones so it helps prevent osteopenia. What is your opinion?
It seems weird that she's an expert, and she so modest on vitamin D and takes when many many other experts seem to think you should take much more and I know myself with the amount she said my blood level would've never got where it was supposed to be I had to take for several months to get my blood level to where it needed to be
With respect to the podcast on supplements there was no mention of turmeric / curcumin which is very difficult to get sufficient amounts of in even a highly spiced diet. Would you recommend taking this as a supplement?
what would you consider a sufficient amount of turmeric?
I was prescribed Omega supplements for dry eye. My Meibomian Glands were drying up and shriveling. Out of the three things I was supposed to do;Omega supplements, warm moist eye pack daily, eye drops 4x/day, the only thing I managed consistently was the Omega supplementation. 6 months later, my Meibomian glands were much better, dry eye symptoms much improved.
Except for her remarks grouping processed food with red meat, this info seemed helpful. Red meat is part of a healthy diet. It’s a whole food. Be selective about sources, if you can afford it. But any whole food is better than anything processed.
Checked my multi vitamin product. Most ingredients are 100-300% RDA. Why are there no pills with say 50% each ? Its supposed to be a supplement, not a replacement. I eat healthy and do a lot of exercise and sweat a lot. I think I could just use a supplement with water soluble stuff only.
The selling point of companies that promote vitamins and mineral supplements is that our soils are depleted and modern watering practices yield vegetables and fruits that contain less nutrients than they should. I do notice a big difference between the fruit and veg produced by my brother in law and that which you buy in supermarkets so it does seem possible. My bro in law waters once a week and produces compost on an industrial scale and his produce is drier (eg pumpkin ) and more flavoursome.
Talking of generic Vit D, what about D3 may not be sufficient, and the same for Vit K and Vit K2. You have to look also a healthy body that needs these essential substances.
I stopped taking all supplements years ago. I just use magnesium oil spray on my skin since magnesium is depleted from the soil.
What about supplements for memory & osteoporosis? Should it be taken daily?
I would have liked to here about any evidence of the roll of vitamin B in reducing mosquito bites. I do use nasty chemicals to deter mosquitos, but I am unhappy using it for 24 hours for several months, and definitely not on the face. It does appear to help.
I used to take vit B to prevent being bitten.
Very interesting topic. Looking forward for more vitamins videos
My GP brought up an interesting point about farming soils being degraded and produce being less nutritious now than in the past. Can we make this up by eating more and varied plants or is this significant enough to have to supplement? Will this become more of a problem?
Is daily 400iu of vit D 3 sufficient for an 85 yr old woman with incurable blood cancer and skin cancer using dietary advice gleaned from Tim Spector's 'Food for Life'?
Organic produce is better. Tim Spector has done a vid on this. We get an organic veg box from a local farm once a week.
So, to sum up; no multi's while i'm young and healthy. May start to take multi-vit & minerals after I am old and sick. Did I get that correct???
It would be really interesting if you did a deep dive into Vitamin D and the book Defend your life 3 by Susan Rex Ryan and inform people if the science holds up to scrutiny.
I am confused. Many menopause specialists are recommending daily vitamins. How much should I take?
I have small amount of atrophic gastritis, so stomach hasnt full capacity to produce certain substances and so absorb them. B12 supplement has been a great improvement to energy and muscle burn during exercise. Obviously I wasn't absorbing enough to help process the iron I'd say .
Good evidence based stuff. One niggle... "enough vitamin D from diet and incidental sun". The amount of vitamin D in our diet is negligible, for many people it's less than 10% of their needs. Vitamin D should be thought of, and called a UV supplement. It should always be stressed that it's not a dietary supplement.
Most Drs in the US have not been trained in vitamin use,only drugs. Unless one has a naturally oriented dr.,suggesting we talk to our drs. Is not helpful and can be way more harmful (mentally and physically)than vitamins ever will be.
@@mm3hj true. My Dr in the 90s pooh poohed vitamins. They are not trained in nutritian so can't advise.
i think that the baseline vitamin D levels for the VITAL were around 77 nMol/l, which would make it difficult to detect an improvement the endpoints.
When is Zoe going Tobe available in Canada? Seems like nothing is happening here.
Imagine having Sarah round your house and she tries to tell you that too much of a vitamin isn't good for you, and you're like "nah Sarah, think I know more about this than you" 😂
A really interesting and concise podcast. I worry more about source of vitamins and minerals aka lab or natural and the food manufacturers heating everything to a high heat killing all good supplements.
so Omega 3 and vit D are important correct?
Thought I'd throw in another comment and a copy and paste to back me up. Its great for doctors to talk about "balanced" diet, etc. but they are obviously unaware of "super tasters" (I'm not one but my wife is). Super tasters basically avoid vegetables in general, very rarelly does my wife ingest a salad, I don't remember the last time I saw her eat one. So before you put down people with poor dietarty habits, best to know what you are talking about, there is a place for vitamins in some peoples lives. "Pros of being a supertaster: May weigh less than average or non-tasters. That’s because supertasters often avoid sugary, fatty foods that are often packed with calories. These flavors can be too overwhelming and unenjoyable, just like bitter flavors. Are less likely to drink and smoke. The bittersweet flavors of beer and alcohol are often too bitter for supertasters. Plus, the flavor of smoke and tobacco can be too harsh, too. Cons of being a supertaster Eat few healthy vegetables. Cruciferous vegetables, including Brussels sprouts, broccoli, and cauliflower, are very healthy. Supertasters often avoid them, however, because of their bitter flavors. This can lead to vitamin deficiencies. May be at a higher risk for colon cancer. The cruciferous vegetables they can’t tolerate are important for digestive health and helping lower the risk of certain cancers. People who don’t eat them may have more colon polyps and higher cancer risks. May have an increased risk for heart disease. Salt masks bitter flavors, so supertasters tend to use it on many foods. Too much salt, however, can cause health problems, including high blood pressure and heart disease. May be picky eaters. Foods that are too bitter just aren’t pleasant. That limits the number of foods many supertasters will eat."
I'd like to know if you all know anything about the difference between stockyard beef and grass fed beef, ditto chickens that have been eating weeds and bugs and rodents. There seems to be more of a problem with people eating just stockyard muscle meats and not grass fed whole cattle, i.e. bones, organs, etc. We're putting too much emphasis on fish rather than than better meats and food all around.
Difficult to take the guests' observations seriously when we don't talk specifically (scientifically) e.g. "vitamin C" - ascorbic acid? "Magnesium" - which variant?, Vitamin E (Tocotrienols versus Tocopherol)? etc.
you didn't talk about iron deficiency do we need to take iron tablets. I've been taking iron tablets my whole adult life. my periods are no longer heavy but I'm still deficient. please make a video about iron, please
I use an app called cronometer to monitor my intake - easy to see lack and find a food to fill that gap
Did i miss comments about collagen supplements? Whats the research on that?
The off hand negative comments about red meat surprised me. Lots of people have benefitted from the Keto diet, supported by many studies. I have felt much healthier - mentally and physically since switching to a Keto themed approach - concentrated on meat/leafy greens and reduced carbs. Haven't seen any real evidence against red meat.
The problem with the Keto diet people can’t continue to stay on it and rightly so. It works short term but many then give it to it and return to regaining weight. So for me a balanced diet with exercise is key. No matter what it is calories in and calories burnt in losing weight.
Red meat is phenomenal. Even when I'm not doing keto I can feel the benefit of eating it.
@@CaseyKCRichardsYeah, you have to want it bad enough. It's a mental/addiction thing. It definitely takes some mental capacity which not everyone has. Which is too bad for them considering the healing qualities alone.
The Zoe study found a high negative impact on gut health. I still eat red meat just not as much at a single sitting but still notice the Zoe scores take a high hit when it’s in the dish.
I also would be curious to know that if we have evolved primarily as herbivores why have we inherited a necessity for vitamin b12? Vegetarians and vegans have no choice but to take vitamin B12 as a supplement have they?
So frustrated with the “ask your clinician” advice when almost none of them get nutrition education.
In the UK the sun is too low in the sky to make vitamin D. If one stays out in the midday sun in the summer for thirty minutes, my body will make 20,000ius. I cannot understand why this lady is recommending 1-2000ius. It is not enough. I take 10,000ius. I am 64, I have not had covid, and have not had so much as a cold in the last ten years. I trial will not tell one much is the doses given are too small.
yes, I take 10,000 ius daily too with K2 mk 7.
It is disturbing she refers to the studies repeatedly and does not recommend individual testing of D. Mine was frighteningly low, so I am not mega dosing for my numbers, in my opinion.
Similar with vit c Optimum dose is approx 5grams comparing av body weight against animals. It is a direct contact anti viral,bacterial, fungal vitamin We r recommended the bare minimum to prevent scurvy NOT optimal health
So there are so many different Vitamin Ds, what kind and is this a 1000 IU daily?
A useful discussion about vitamin supplements and research. However, as an International Board Certified Lactation Consultant and Registered Nurse, I was disappointed to hear half hearted promotion of breastfeeding, and factually incorrect advice suggesting breast milk may not contain enough vitamins. There is a huge amount of evidence to show that breast milk has all essential vitamins (and other nutrients and immune factors- many not able to be reproduced in formula). Many vitamins are more easily absorbed through breast milk - for example, there is a lot more iron in formula because it is far more easily digested in breast milk. The amounts of vitamins in breast milk is the perfect amount for a baby. Breastfeeding parents and formula feeding parents, of course, need to eat a nutritional diet and supplement as advised, for their own optimal health.
Vitamins and supplements have helped me massively over the past few years but I discovered I had multiple deficiencies due to malabsorption as I have Small Intestinal Bacterial Overgrowth. I have taken a multivitamin plus B12 for years but once I got Sibo I started to feel very ill and tired. After a few years of doctors dismissing me I discovered I was extremely deficient in B12, ferritin, zinc and vitamin D. I had B12 injections but felt no improvement. I took zinc, 4000iu vit D, K2, ferritin 14mg plus other supplements to help heal my damaged gut including Omega 3. It took 2 years but my levels are now within normal ranges. I take other supplements too as the bacteria get to nutrients before I do. I have a blood test every year just to ensure my levels stay within normal ranges. Iron deficiency caused restless legs syndrome and now it has finally gone. There are certain foods I cannot eat so I continue to take my list of supplements. Interesting video.
@Tom don't worry as I take a Magnesium and Calcium supplement too. I take others to keep my bacterial numbers down too as I don't get any help from the NHS these days so I have to rely on various herbals instead. Always swallowing pills and capsules!
Ò
@ Marina Marrison Well done you. How did you know what to do? A lot of people suffer endlessly.
@Tom Well said. For the longest time the doctors prescribed Vitamin D for my daughter, and whilst it was good for helping to manage her eczema (tip of the iceberg), in some ways it was making it worse! Turns out it was depleting her already low levels of Magnesium! She stopped itching 3 weeksk after putting her on Magnesium (380 mg) and Zinc (20 mg).
@@catsrule100 How much Magnesium and how much Calcium? Magnesium, Calcium, Iron and Zinc travel using the same pathways, subsequently they can become antagonistic if taken in a combination exceeding 880 mg. We need 1300 mg of Calcium a day, so taking full Calcium requirement can be problematic if supplementing with the other 2 or 3. How do you go round this?
Do you have a video on nmn and resveratrol?
Further do you worry about the decline overtime of the vitamine/mineral content modern agricultural practices?
I get through a kilo of carrots a week. Is this too much.
I have a bunch of pills I take but i really do feel a difference when I don't take them. I had ridiculous level exhaustion a few years ago: i felt like my head was stuffed with cotton wool, constant tension headaches and I was needing to sleep for 16+ hours a day. Turned out my vitamin D level was 'extremely low' (30), low folate, low ferritin, low b12. This is just from the what my GP tested I haven't had any nutritionist tests so who knows what else I'm low in. I can't take iron supplements because my body HATES them. I don't believe in megadosing - i don't see the point of it. I'm also bad at remembering to take my pills so i take them probably a couple of times a week. When i'm low in Vit D i really feel it in my head - like a constant headache and incredibly foggy thinking which goes away when i take it consistently for about a week. I don't really understand how i'm so low in these things in the first place as i'm a very outdoorsy person, i eat very healthily - lots of veggies and I don't drink smoke take drugs or eat processed/fried junk. So i take b12, vitamin D, omega 3 a low dose multivitamin that doesn't contain iron, a probiotic and sometimes ashwagandha to help with an injury that irritates my nervous system and triggers racing heart and that really helps to settle it. When covid kicked off i added zinc to the mix. I used to have terrible SAD every year and since taking D and omega 3 the last couple of years I've not had any issues with it.
You could look into methylation issues and ANS dysautonomia I know from my own research they can cause such, but wont know if apply to your set of factors It could also b you have a 'hibernating pathogen' situation leeching nutrients from you, not necessarily a malabsorption issue. Im thinking candida, lymes, barsonella, hpv, gut dysbiosis You can get a private stool testing for approx £300 If unaffordable n suspect this sort of issue, you can starve the fkers out by eating paleo version of keto -youll b sourcing energy from ketones which pathogens dont utilise, they love carbs A sweet tooth/addiction is often an indicator Dr sarah myhills books are a good resource, esp The Infection Game
Water soluble vitamins need to be taken daily,so taking them in a bunch twice a week may not allow them to work consistently. Plus if you take 3-4 days worth of supplements twice a week you could be overloading your liver. I am assuming you have some kind of drink with breakfast. I take some of mine with my morning cup of tea,and the rest with my dinner time tea. I also have autoimmune disease.
@@pheart2381 yeah I take them first thing in the morning with my breakfast I’m just generally lousy at doing things consistently so remembering to take them at all is an achievement 😂 Ive just bought some fizzy tabs because I ALWAYS get through a ton of water so that should make it easier to remember
Same. Multivitamin and omega 3 helped me immensely. I had debilitating fatigue and motivation before I took suppliments. I'm never stopping taking my suppliments no matter what the studies show
Wonderful information thanks team zoe
That problem with public health scientists is they never understand the mechanisms.