What Vitamins Do Plant-Based Eaters Need? | Dr. Fuhrman interviewed by Simon Hill
Summary
TLDRIn 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
💊 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.
Mindmap
Keywords
💡Zinc
💡Multivitamin
💡DHA and EPA
💡Nutrient Density
💡Synthetic Nutrients
💡Folic Acid
💡Nutritarian Diet
💡Phytochemicals
💡Supplementation
💡Isolated Nutrients
💡Evidence-Based 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
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