The Core Supplements Dr. Greger Takes
Dr. Michael Greger, founder of NutritionFacts.org, is well-known for his commitment to a whole-food, plant-based diet. However, his science-based approach acknowledges that certain nutrients are not reliably obtained from plant foods alone. He openly discusses his personal regimen, which includes several key supplements to fill these nutritional gaps, a practice he's shared in interviews and through his website.
Vitamin B12: The Critical Vegan Nutrient
Vitamin B12 is a non-negotiable supplement for anyone on a plant-based diet, a point Dr. Greger stresses repeatedly. Since it's synthesized by bacteria and not found in plant foods, a reliable source is essential. As of a 2020 update, he provides specific recommendations for supplementation.
- For most adults: At least 2,000 mcg of cyanocobalamin once per week, preferably chewed, sublingual, or liquid, on an empty stomach.
- As a daily option: At least 50 mcg of supplemental cyanocobalamin.
- For those over 65: At least 1,000 mcg of cyanocobalamin daily, as absorption declines with age.
Vitamin D: Essential for Inadequate Sun Exposure
Dr. Greger consumes a vitamin D supplement daily to help with calcium and phosphorus absorption, vital for strong bones and teeth. For those who get insufficient sun exposure, he recommends taking 2,000 IU of vitamin D3 daily. He notes that the elderly and overweight might require higher doses. Exposure to sunlight can be unreliable due to season, location, and sunscreen, making supplementation a practical solution.
DHA (Omega-3): From an Algae-Based Source
Instead of relying on fatty fish, which obtain omega-3s from the algae they consume, Dr. Greger cuts out the middleman by taking a direct algae-based DHA supplement. He takes this for brain and cognitive function, an important consideration for everyone, particularly for pregnant women and older men. He suggests a dose of 250 mg daily of a pollutant-free, algae or yeast-derived long-chain omega-3.
Homemade Spice Blend: A 'Whole Food Supplement'
What he calls his final daily "supplement" is actually a homemade blend of powerful antioxidant spices wrapped in an edible film. He wraps ground turmeric, black cumin, ground ginger, and gooseberry powder in a wrapper, swallowing it like a wonton to mask the flavor. He emphasizes that this is not a traditional supplement but a method of consuming potent whole foods.
Dr. Greger's Supplements vs. General Advice
This table outlines the difference between Dr. Greger's personal habits and some standard recommendations for a plant-based diet.
| Nutrient | Dr. Greger's Personal Practice | General Plant-Based Recommendation | Notes |
|---|---|---|---|
| Vitamin B12 | Supplements with cyanocobalamin weekly. | Absolute necessity, requires supplementation. | Found in fortified foods and supplements, critical for nerve function. |
| Vitamin D | Supplements daily with D3. | Recommended, especially with limited sun exposure. | Sun exposure is often insufficient and unreliable, necessitating supplements. |
| Omega-3 (DHA) | Takes algae-based DHA daily. | Recommended (algae or yeast-derived) for long-chain omega-3s. | Important for brain and cognitive health. |
| Iodine | Relies on food sources and iodized salt. | May need a supplement if not consuming fortified salt or sea vegetables. | Sea vegetables and iodized salt are primary food sources. |
| Selenium | Relies on one Brazil nut daily. | Can be obtained from Brazil nuts or supplements. | Levels in soil vary, making daily intake unreliable without specific effort. |
| Calcium | Relies on calcium-rich plant foods like low-oxalate greens. | Often requires focus on calcium-rich foods or supplementation. | Plant sources like kale have better absorption than dairy. |
Important Considerations for Supplementation
When considering your own supplement needs, Dr. Greger's approach offers several key takeaways:
- Prioritize whole foods first: His use of a spice blend highlights his core philosophy of maximizing nutrient intake directly from plants. Supplements are a precise and targeted way to address deficiencies that can't be covered by diet alone.
- Test and adjust: Understanding your specific needs through testing is a sound approach, particularly for nutrients like B12.
- Source matters: Opting for algae-based DHA over fish oil aligns with a plant-based diet and avoids potential pollutants found in fish. He also prioritizes high-quality supplements verified by organizations like USP.
- Age and lifestyle factors: B12 and D requirements can change with age, as can DHA needs during pregnancy.
For more detailed, science-backed information on nutrition and health topics, consider exploring the resources available at NutritionFacts.org.
Conclusion
Dr. Greger's supplement routine is a practical extension of his whole-food, plant-based philosophy. He doesn't take unnecessary supplements but relies on a small, targeted group—namely B12, D3, and algae-based DHA—to ensure optimal health where diet alone is insufficient. By also consuming a whole-food spice blend, he demonstrates a commitment to maximizing benefits directly from plants. His recommendations provide a clear roadmap for anyone, particularly those on a plant-based diet, to cover essential nutrient bases with a scientific foundation.
