Dr. Michael Greger, a renowned physician specializing in nutrition and healthy aging, has dedicated his career to studying how lifestyle choices can impact our lifespan. In addition to promoting a whole-food plant-based diet, he also takes supplements daily to support his overall health and prevent disease. Let’s take a closer look at the four essential supplements that Dr. Greger incorporates into his daily routine.
1. Vitamin D: Dr. Greger takes a vitamin D supplement every day, particularly during the colder months when he doesn’t get enough sunlight. Vitamin D is essential for the body to absorb calcium and phosphorous, which are crucial for healthy teeth, bones, and muscles. While most people can obtain sufficient vitamin D from sunlight, those living in colder climates may not receive enough during winter and fall. Dr. Greger takes 2,000 International Units (IU) of vitamin D3, which is higher than the recommended daily intake of 600 IU by the National Institutes of Health.
2. Vitamin B12: Another supplement that Dr. Greger emphasizes is vitamin B12, which is primarily found in animal products. Since vegetarians and vegans are at risk of deficiency due to their dietary choices, it’s important for them to ensure a regular source of vitamin B12 throughout their lifespan. Dr. Greger takes 2,000 micrograms of vitamin B12 per week, which is significantly higher than the recommended daily allowance of 2.4 mcg. This is because the body doesn’t absorb most of what’s in the supplement, according to Harvard Medical School.
3. Algae-based DHA: For brain health and cognitive function, Dr. Greger takes an algae-based DHA supplement daily. DHA is an omega-3 fatty acid that constitutes 25% of the brain’s total fat content. It plays a crucial role in brain development in infants and may help prevent cognitive decline and memory problems as we age. Taking a DHA supplement has been shown to improve memory and other brain functions in individuals with mild memory problems.
4. Turmeric, black cumin, ground ginger, and amla: Dr. Greger creates his own supplement by combining ground turmeric, black cumin, ground ginger, and dried gooseberry powder (amla) in edible film. These ingredients are wrapped up like a wonton and swallowed. While Dr. Greger refers to them as “whole foods” rather than supplements, they provide a concentrated dose of beneficial compounds. Turmeric contains anti-inflammatory polyphenols, black cumin may lower cholesterol levels, ginger aids digestion and bloating, and amla is a rich source of vitamin C, which supports immune function and improved cholesterol levels.
Dr. Greger’s dedication to studying aging and promoting healthy lifestyles has led him to incorporate these four essential supplements into his daily routine. While it’s important to note that supplements are not FDA-regulated in the same way as over-the-counter medications, Dr. Greger ensures that he only uses high-quality products tested and verified by USP, a non-profit organization focused on drug quality and safety. By combining a whole-food plant-based diet with these supplements, Dr. Greger aims to optimize his health and longevity while inspiring others to do the same.
