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I hear and read this question a lot. My answer is always the same: I don’t know because this is a very bio-individual topic. As an IIN Health Coach, I am not allowed to prescribe. What I do know though is where to start and how to proceed.
Your Diet
The first thing you can ask yourself is whether your diet is well-balanced. If your meal plan is plant-based and full of whole foods, nuts, seeds, fruit and some small portions of grass-fed beef or other organic meat chances are that you do not need any supplements. If your diet is different from the above and full of sugars, starch and processed food then this could be a good starting point to revamp your meal plan.
Use your food as your farmacy.
Mark Hyman, MD
Testing
Parallel to this, you should always have a word with your GP or internist (even better when specialised in functional medicine) about supplements. Have him or her test your blood for deficiencies in micronutrients (vitamins, minerals, etc.). If there are any switch to a healthier diet and get tested again after a couple of months. If you are still deficient in any of the important micronutrients you could consider taking supplements. Again, seek the advice of your doctor.
The Usual Suspects
You can also start and gain some knowledge about micronutrients. Start by reading about Vitamin D3 (most of us are deficient especially during winter time), Magnesium (you probably need more of this mineral if you are doing endurance sports or experience sleep problems) and Omega-3-fatty acids from fishoil if you do not eat fish on a regular basis. For vegetarians and vegans, it could be preferable to read about Vitamin B12.
Consider Mother Nature Too
If you want something fancier educate yourself about natural powerplants like garlic, ginger, green tea, and milk thistle. Go a little further and have a read about some of the magic medicinal plants in traditional Chinese medicine (TCM). Dr. Weil recommends Astralagus, (Siberian) Ginseng, Matcha and many fungi like Maitake, Cordyceps, lion’s mane or reishi to name a few.
Give These Resources A Go
My favourite online resources:
Andrew Weil, MD
Mark Hyman, MD
Healthline
Books and Podcasts:
“Der Ernährungskompass” by Bas Kast
Podcast by Dr. Chatterjee
Podcast by Dr. Huberman
Key Take Aways
No pill will help if your diet is not well-balanced. If you consider taking supplements talk to your doctor first, educate yourself, buy the highest quality you can afford and try them for a limited amount of time to see whether you feel a difference. Natural supplements usually take a little longer to develop their effect so please be patient.
As always, I wish you the best of luck in your personal health journey.
