What Vitamins Do Plant-Based Eaters Need? | Dr. Fuhrman interviewed by Simon Hill

Summary

In this transcript, the speaker advocates for a balanced approach to supplementation, emphasizing the importance of zinc and suggesting a daily intake of 10 milligrams. They also promote a multivitamin and DHA/EPA supplement, especially for those following a plant-based diet. The speaker counters arguments against synthetic supplements by highlighting the evidence supporting their safety and necessity, while cautioning against certain synthetic forms like folic acid. The Nutritarian diet, which focuses on nutrient-dense plant foods, is briefly introduced as a dietary philosophy that prioritizes health and nutrient intake.

Takeaways

• 📊 Aiming for a moderate zinc supplement dose of around 10 milligrams to complement dietary intake.
• 🌿 Advocating for a multivitamin and DHA/EPA supplement alongside a healthy diet to fill nutrient gaps.
• 🏆 Having a personal brand of multivitamins designed for those following a healthy eating pattern.
• 🚫 Warning against the risks of high-dose supplementation and the importance of an optimal 'sweet spot'.
• 🛑 Countering skepticism about synthetic supplements by emphasizing the evidence supporting their safety and necessity.
• 🔬 Discussing the importance of not oversimplifying the benefits of synthetic nutrients compared to those from whole foods.
• ❌ Criticizing traditional multivitamins for containing synthetic forms of nutrients like folic acid, which can have health risks.
• 🥬 Emphasizing that while food is the best source of nutrients, synthetic versions are necessary for certain minerals and nutrients.
• 📚 Introducing the nutritarian diet, which focuses on nutrient density, especially from plant foods like green vegetables.
• 🌱 Explaining that animal products are not as nutrient-dense as plant foods, particularly in the context of the nutritarian diet.

Q & A

What is the recommended daily dose of zinc for supplementation?

The speaker suggests that 10 milligrams of zinc would be a good daily dose for supplementation, aiming for an optimal level rather than high doses.

Does the speaker advocate for high dose supplementation?

No, the speaker is not in favor of high dose supplementation. They emphasize the importance of finding an optimal 'sweet spot' and not exceeding what the diet already provides.

What is the speaker's stance on multivitamin supplements?

The speaker is an advocate for multivitamin supplements, especially for those following a healthy diet, to fill in any nutritional gaps. They have even designed their own brand of multivitamins for this purpose.

How does the speaker respond to criticism about synthetic nutrients in supplements?

The speaker argues that not all nutrients can be obtained in sufficient amounts from food alone and that synthetic nutrients, when necessary, are not inherently harmful. They criticize the oversimplification of the argument against synthetics and emphasize the importance of evidence-based supplementation.

What is the speaker's opinion on the inclusion of folic acid in traditional multivitamins?

The speaker is against the inclusion of folic acid in multivitamins, as it is synthetic and can increase the risk of certain cancers. They prefer natural folate found in green vegetables and beans.

Why did the speaker create their own brand of multivitamins?

The speaker created their own multivitamin brand to ensure that followers of their healthy eating philosophy have access to supplements that are designed to fill nutritional gaps without harmful ingredients like synthetic folic acid, vitamin A, and vitamin E.

What is the nutritarian diet, and when did the speaker develop it?

The nutritarian diet is a dietary philosophy that the speaker developed, focusing on nutrient-dense foods, particularly green vegetables and colorful plant foods, which are rich in the nutrients tracked by the US government.

How does the speaker view the role of animal products in providing nutrients?

The speaker believes that animal products are not as nutrient-dense as plant foods, especially when it comes to the 36 nutrients measured by the US government.

What is the speaker's advice for those who argue against synthetic nutrients in supplements?

The speaker advises that it's important to look at the evidence and not to make blanket statements against synthetic nutrients. They argue that certain minerals and nutrients are necessary and can be safely supplemented in synthetic form when not sufficiently obtained from food.

What is the speaker's view on the necessity of DHA and EPA supplements?

The speaker sees DHA and EPA supplements as necessary, especially for those following a healthy diet, as they are important for human immune and neurological health and may not be obtained in optimal amounts from diet alone.

Outlines

00:00

💊 Zinc Supplementation and Multivitamins

The speaker discusses the appropriate dosage of zinc supplementation, advocating for a moderate approach rather than high doses. They suggest that 10 milligrams of zinc might be a suitable amount to supplement the diet. The conversation shifts to the importance of multivitamins and DHA/EPA supplements, particularly for those following a certain dietary pattern. The speaker also mentions their own brand of multivitamins designed to complement a healthy diet and fill nutritional gaps. They address skepticism about synthetic supplements by emphasizing the evidence supporting their safety and necessity, contrasting with the risks of not supplementing when a diet is lacking in certain nutrients. The speaker counters arguments against synthetic nutrients by explaining that not all nutrients are best obtained solely from food and that some, like zinc and DHA, are important for health and can be safely supplemented.

Keywords

💡Zinc

Zinc is an essential trace element that plays a vital role in human health, including immune function and neurological development. In the script, the speaker discusses the importance of zinc supplementation, aiming for an optimal dose of around 10 milligrams to complement dietary intake. The speaker emphasizes the need for a balanced approach rather than high-dose supplementation, highlighting the concept of an 'optimal sweet spot' for nutrient intake.

💡Multivitamin

A multivitamin is a dietary supplement containing various vitamins and minerals. The script suggests that a multivitamin, along with DHA and EPA supplements, could be beneficial for individuals following a specific dietary pattern. The speaker advocates for a careful selection of supplements to fill nutritional gaps, underscoring the importance of quality over quantity and the potential risks of synthetic forms of certain nutrients.

💡DHA and EPA

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are omega-3 fatty acids that are crucial for brain function and heart health. The speaker in the script implies that these nutrients, often found in fish oils, should be considered as part of a supplement regimen to support health, especially for those whose diets may not provide adequate amounts of these nutrients.

💡Nutrient Density

Nutrient density refers to the amount of nutrients in a food relative to its calorie content. The script emphasizes that plant foods, particularly green vegetables, are dense in nutrients compared to processed foods or animal products. This concept is central to the nutritarian diet philosophy discussed in the video, which prioritizes nutrient-rich foods for optimal health.

💡Synthetic Nutrients

Synthetic nutrients are chemically produced vitamins and minerals that may be found in supplements or fortified foods. The script discusses the controversy surrounding synthetic nutrients, with the speaker arguing that while some synthetic forms can be harmful, such as folic acid, others like zinc and DHA are beneficial and should not be dismissed outright. The speaker challenges the blanket dismissal of synthetic nutrients based on philosophical stances rather than scientific evidence.

💡Folic Acid

Folic acid is a synthetic form of folate, a B vitamin essential for DNA synthesis and cell division. The script points out the potential health risks associated with synthetic folic acid, contrasting it with natural folate found in green vegetables and beans. The speaker argues that while natural folate is beneficial, synthetic folic acid may increase the risk of certain cancers, illustrating the nuanced approach needed when considering synthetic nutrients.

💡Nutritarian Diet

The nutritarian diet is a dietary philosophy introduced by the speaker in his book 'Eat to Live.' It focuses on consuming foods with high nutrient density, particularly plant-based foods rich in vitamins, minerals, and phytochemicals. The diet aims to maximize health and disease prevention by emphasizing the quality of nutrients consumed over calorie counting.

💡Phytochemicals

Phytochemicals are naturally occurring bioactive compounds found in plants that have health-promoting properties. The script mentions that while some nutrients, like phytochemicals, are best obtained from whole foods due to their complexity, others like zinc can be effectively supplemented in isolated forms. This highlights the need for a balanced approach to supplementation based on the nature of the nutrient.

💡Supplementation

Supplementation refers to the practice of taking dietary supplements to provide nutrients that may be lacking in one's diet. The script discusses the speaker's advocacy for supplementation to fill gaps in nutrient intake, especially for those following a nutritarian diet. The speaker emphasizes the importance of choosing high-quality supplements to support optimal health.

💡Isolated Nutrients

Isolated nutrients are individual vitamins, minerals, or other components that have been separated from their natural food sources. The script contrasts isolated nutrients with those found in whole foods, suggesting that while some nutrients like beta-carotene should be obtained in their natural, complex form, others like zinc can be beneficial when taken as isolated supplements.

💡Evidence-Based Nutrition

Evidence-based nutrition involves making dietary recommendations based on scientific research and data. The script highlights the speaker's reliance on evidence when advocating for certain supplements and dietary practices. The speaker challenges those who dismiss supplementation without considering the scientific evidence, emphasizing the importance of a data-driven approach to nutrition.

Highlights

Zinc supplementation should aim for a low to moderate dose, around 10 milligrams, to complement dietary intake.

The speaker advocates for a multivitamin and DHA/EPA supplement, especially for those following a nutrient-dense diet.

The speaker has designed a brand of multivitamins tailored for people following a healthy diet to fill nutritional gaps.

Critics who dismiss supplements as synthetic and unhealthy are risking people's health with an oversimplified view.

Not all nutrients should be taken in synthetic form, but some, like zinc and DHA, are important and can be safely supplemented.

The argument that nutrients must be taken in a food matrix to be beneficial is not universally applicable.

Traditional multivitamins may contain synthetic forms of nutrients that can be harmful, such as folic acid and vitamin A.

Synthetic folic acid is not the same as natural folate and may increase the risk of certain cancers.

The speaker emphasizes the importance of evidence-based supplementation and the dangers of ignoring scientific data.

The nutritarian diet focuses on nutrient density, particularly the high nutrient content of green vegetables and colorful plant foods.

Animal products are not as nutrient-dense as plant foods, especially when it comes to vitamins and minerals.

The concept of nutrient density was introduced in the speaker's book 'Eat to Live'.

The nutritarian diet is a dietary philosophy that emphasizes the consumption of nutrient-dense plant foods.

The speaker argues against a blanket dismissal of all supplements, advocating for a nuanced approach based on scientific evidence.

The speaker's career has been dedicated to helping people achieve optimal health through evidence-based dietary and supplementation advice.

The speaker's own multivitamin brand is designed to complement a healthy diet, filling in the gaps where necessary.

The importance of considering the form in which nutrients are consumed, whether synthetic or natural, is highlighted.

Transcripts

what kind of dose what are we what are

we aiming for low in terms of zinc five

10 15 you know not high dose because

we're supplementing what the diet

already gives you you're not getting

none on your diet we're just trying to

put people in an optimal Sweet Spot I'm

not into high dose supplementation it's

not the more a little is good a lot is

better you know what I mean I'd say 10

would be a probably good 10 milligrams

would be a good dose right so it sounds

like you're if you're talking about zinc

we spoke about

B12 I'm getting the feeling that you

would be an advocate for some type of

multivitamin plus a DHA EPA supplement

for someone that's eating this way yes

and and to and of course to be um

transparent I have my own brand of

multivitamins that I designed from

people who follow my healthy way of

eating so I know that they know what I

want them to do supplementally to to

fill those little gaps you know what

would you say to someone who just pushes

back and says that can't be healthy

having getting all these nutrients in a

supplement that's

synthetic well I feel bad for them that

they're going to take risks with

themselves and people who they advise if

they're if they're a leader in this

field because they're taking risk with

people's with people's lives there's too

much evidence you know I really um been

very lucky and have had a um a great

career being able to help people um and

so people who say oh well people just

trying to sell make money selling

supplements and they're trying to say

well if the nutrients are not in food

they're not good for you and the food F

gives you in a complex Matrix that you

can't duplicate with a synthetic and

that's just oversimplification and not

true you know there are some nutrients

that we get in phytochemicals yes

sulfurane ando3 carbinol nutrients that

we get from crucifer vegetables are

fragile and we we don't want to take

isolated catenoids so they can make that

argument with some nutrients but they

can't make the argument oh because it's

not good to take betacarotene extracted

from a food we want to take in the full

complex of 100 catenoids to get the full

benefit so why should we be extracting

zinc in or this from from a food it just

because it's right with regard to

catenoids doesn't make it right with

regard to a mineral that's important for

human amuno syence and neurological

syence too like zinc and DHA you know

what I mean so you can't just make a

blanket because something

philosophically is right in one area

doesn't mean it's right across the board

we still have to look at the look at the

overwhelming

um accumulation and the preponderance of

evidence and do what's safest for

individuals and multiv vitamins have a

lot of bad things in them that could

hurt people too that's why I originally

got into advising people on what

supplements they should take because

traditional multivitamins contain folic

acid which I agree and beta carotene and

vitamin A and and vitamin E which in

isolated forms don't behave the same way

in the synthetic forms and isolated

forms don't behave like the full Matrix

of those nutrients in food and the and

the taking of some of those nutrients

like folic acid which is made from which

is synthetic it's not the same as folate

can increase risk of breast and prostate

cancer and vitamin A can increase RIS is

that clear that evidence because I have

same people debate that yes I think

there's a too much evidence with regard

to the dangers of synthetic folic acid

and I don't know how that can be debated

unless the person is not aware of all

the data that we have collected on that

subject you know to they if they're just

denying all the data are they

suggesting that real folate found in

green vegetables and beans isn't as good

as taking a synthetic we make from

petroleum and if we're getting eating a

healthy diet with vegetables and beans

and our levels of foliate are already up

above the normal range do they think

taking extra is still good for us when

we're already getting a high amount it's

clearly almost uh you know an argument

that can't be sustained or you know if

people think to take take a pill to get

folic acid better than eating the right

foods to get folate from so with regard

to this idea of food is our best source

of nutrients I'm agreeing with that and

in most cases it's true that we

shouldn't be taking a synthetic version

but certain minerals and certain things

are not doesn't fit across the board

being correct in every case of course so

where does the nut nutritarian diet come

in at what stage of your career did you

come up with that and as a dietary

philosophy we haven't explained it yet

so perhaps you could spend a minute and

and help us understand what the

nutritarian diet is all about well when

I started writing books and when one of

my second book was Eat to Live and in

Eat to Live I discussed the nutrient

density of food and I discussed that

plant Foods especially green vegetables

and other colorful plant foods have more

of the 36 nutrients that the US

government keeps track of and measures

that even standard nutrients like

vitamins and minerals these plant foods

have very high amounts compared to

processed foods or animal products that

animal products are not a rich source of

nutrients and they compare to plants