Before making any changes to your supplement routine, including those mentioned in this article, it is essential to consult with a qualified healthcare professional. This information is for general knowledge and should not be taken as medical advice.
For those following a whole-food, plant-based diet, supplementing for certain nutrients is a critical consideration. Dr. Michael Greger, founder of NutritionFacts.org, has been transparent about his own supplement protocol, which focuses on these key nutrients. He takes several supplements regularly to account for modern lifestyles and the nature of an exclusively plant-based diet. This approach is not a replacement for a healthy diet, but a strategy to fill nutritional gaps that may arise.
Core Supplements for a Plant-Based Diet
Dr. Greger's supplement regimen is rooted in scientific evidence and addresses the most common nutrient shortfalls for those on a plant-based diet. He focuses on essential vitamins that are either not produced by plants or are difficult to obtain in sufficient quantities from food alone, given modern agricultural practices and indoor lifestyles.
Vitamin B12: The Non-Negotiable Supplement
Vitamin B12 is the most crucial supplement for any vegan. It is produced by bacteria, not plants, and modern sanitization has largely removed it from our food and water supply. Without a reliable source of B12, a plant-based diet can lead to serious health problems involving the nervous system and blood.
Dr. Greger has discussed various approaches to ensuring adequate B12 intake for those following a plant-based diet.
He specifically endorses cyanocobalamin as a well-studied, affordable, and effective form of B12. He also recommends sourcing B12 through fortified foods, like nutritional yeast or fortified plant milks, but notes these typically require consumption multiple times a day due to how the body absorbs smaller doses.
Vitamin D: The Sunshine Vitamin from a Capsule
Our bodies naturally produce vitamin D from sun exposure, but for many living outside equatorial regions or spending most of their time indoors, supplementation is necessary. Greger takes a vitamin D3 supplement regularly, particularly during winter.
- D3 over D2: He recommends D3 because studies show it can be more effective at raising and maintaining blood vitamin D levels compared to D2.
- Function: Vitamin D is crucial for absorbing calcium and phosphorus, supporting strong bones and teeth, and for overall immune function.
Algae-Based DHA: Essential Omega-3s
DHA is an omega-3 fatty acid vital for brain function. While flaxseeds and chia seeds provide ALA (another omega-3), the conversion to the more crucial DHA and EPA is inefficient in the body.
- Source: Greger opts for algae-based DHA supplements, taking them daily.
- Rationale: Algae are the original source of DHA in the food chain. Fish get their DHA from consuming algae, so going directly to the source avoids the risk of heavy metal contaminants and pollutants often found in fish oil.
- Dosage: Past recommendations from NutritionFacts.org have discussed the potential benefits of daily intake of yeast or algae-derived DHA and/or EPA.
Beyond Vitamins: Whole Food “Supplements”
In addition to these foundational supplements, Greger also consumes what he considers whole-food "supplements" by wrapping a blend of potent spices in an edible film.
Homemade Spice Blend:
- Ingredients: He combines ground turmeric, black cumin, ground ginger, and amla (dried gooseberry powder).
- Benefits: These spices are rich in antioxidants and boast anti-inflammatory properties.
- Consumption: He takes this blend daily as a simple way to incorporate the powerful benefits of these whole foods without needing to taste the strong, earthy flavors.
Supplement Recommendations: A Comparison Table
| Nutrient | Dr. Greger's Focus | Rationale | Common Dietary Source (Plant-Based) |
|---|---|---|---|
| Vitamin B12 | Cyanocobalamin | Not produced by plants; modern cleanliness removes microbial sources from food and water. | Fortified foods (cereals, plant milks), nutritional yeast |
| Vitamin D3 | D3 form | Insufficient sun exposure in modern life; D3 is often considered more effective than D2. | Sunlight, mushrooms (UV-exposed), fortified foods |
| DHA (Omega-3) | Algae-based supplement | Essential for brain health; inefficient conversion from ALA found in other plant sources. | Algae, some fortified foods |
| Iodine | Critical for thyroid function, and plant-based diets may lack sufficient sources without supplementation or iodized salt. | Iodized salt, seaweed (use with caution) | |
| Selenium | Levels in soil vary by region, impacting the selenium content of crops. | Brazil nuts (1-2 per day), whole grains |
Considerations for Supplementing with Vitamins
Greger is cautious about supplements and emphasizes that a whole-food, plant-based diet should be the nutritional cornerstone. However, he acknowledges that certain nutrients require supplementation, especially given modern lifestyle changes from our evolutionary past. When purchasing supplements, he strongly advocates for quality and purity.
- Third-Party Verification: Look for third-party testing and verification from reputable organizations like the USP (U.S. Pharmacopeia) to ensure the product contains what the label claims and is free from harmful contaminants.
- Dietary Context: He stresses that these supplement considerations are particularly relevant for a whole-food, plant-based diet. Individuals on different diets may have different nutritional needs. Consulting a healthcare provider is always recommended before starting any new supplement regimen.
Conclusion: A Supplement Strategy for Optimal Health
To answer what vitamins does Dr. Greger take, the primary list includes B12, D3, and algae-based DHA, supplemented by a homemade blend of antioxidant-rich spices. These supplements serve to close the nutritional gaps that can occur on a whole-food, plant-based diet in the modern era. He advocates for sourcing these from reliable, tested sources and views them not as a magic bullet, but as a necessary complement to an already healthy eating pattern. His approach combines foundational scientific evidence with practical solutions for obtaining essential nutrients, promoting longevity and overall well-being. By understanding his specific protocol, individuals can make informed decisions about their own dietary and supplementation choices.
For more detailed information, including his comprehensive dietary guidelines and the science behind his recommendations, readers can explore the resources at NutritionFacts.org.
