Dr. Stefan Pasiakos, director of the Office of Dietary Supplements at the National Institutes of Health, shared his favorite supplements
America’s top supplement expert has revealed his favorite combination.
Despite his role as director of the Office of Dietary Supplements at the National Institutes of Health, Dr. Stefan Pasiakos does not recommend that people use supplements every day.
She noted that while she is not against supplements, she tries to get as many vital nutrients as possible from foods like fruits, vegetables, whole grains and lean proteins.
But on busy days when he’s on the road, Dr. Pasiakos likes to take a multivitamin, fiber supplement and protein powder to make up for missing nutrients.
Dr. Pasiakos said Business information‘I know that life is challenging and there are many times, especially with my current position, where I’m traveling all the time and I know full well that my diet won’t be up to par.’
On busy business trips, Dr. Pasiakos turns to a multivitamin and mineral supplement.
These over-the-counter supplements, taken by nearly one in three American adults, typically include a combination of different vitamins. Common types include vitamin C, vitamin D, calcium and iron.
Vitamins C and D have been shown to promote wound healing and reduce inflammation, as well as boost immune health. Calcium is essential for helping blood clot and bones maintain their structure, and iron helps red blood cells carry crucial oxygen throughout the body.
Dr. Pasiakos said, “I want to make sure I’m meeting those important nutritional requirements.”
Sold under brand names such as Centrum and One A Day, these supplements have been praised for preventing nutritional deficiencies.
Available in pill and gummies, these supplements are available at most pharmacies and supermarkets. Depending on the brand and container size, they can cost between $10 and $30.
A 2022 study from Wake Forest University, for example, found that taking a daily multivitamin could reduce the risk of cognitive decline by 60 percent by increasing levels of brain-boosting vitamin D and zinc.
However, other recent research suggests that multivitamins may not live up to the hype.
Dr. Pasiakos also takes a fiber supplement when traveling. She opts for one with psyllium husk or inulin, which can be found in brands like Metamucil and Benefiber.
Dr. Pasiakos said he’s not picky when it comes to protein powder. Most brands contain either whey or pea protein.
Also in 2022, a report by the U.S. Preventive Services Task Force (USPSTF) found there was no evidence that these supplements could prevent chronic diseases such as heart disease and cancer.
And earlier this year, a team from the National Cancer Institute They analyzed data from nearly 400,000 American adults and found no association between regular multivitamin use and longevity.
However, Dr. Pasiakos notes that there is no evidence to suggest they cause any harm and he uses them only to increase his chances of filling nutritional gaps.
Additionally, Dr. Pasiakos noted that he takes a fiber supplement when he travels.
Fiber is essential for regulating digestion, as it increases the volume of stool and softens it so that it can be passed more easily. It also helps slow down the absorption of carbohydrates, which stabilizes blood sugar levels.
It is commonly found in whole grains, lentils, beans, nuts, and popcorn.
Despite the importance of fiber, the American Society for Nutrition reports that 95 percent of Americans do not consume enough of it.
Dr. Pasiakos told Business Insider to opt for a supplement that contains plant-based fiber, psyllium husk, or inulin.
The first comes from the seed of the Plantago plant, which is grown mainly in India.
Meanwhile, inulin is a prebiotic fiber found in foods such as wheat, onions, bananas, leeks, artichokes and asparagus.
Psyllium husk can be found in brands like Metamucil and Benefiber, while inulin has been found in Costco’s Kirkland Optifiber powder.
Available in powder form, they typically cost between $20 and $30 per one- to two-pound container.
While fiber supplements can help fill in the gaps, too much fiber can lead to digestive problems like bloating, diarrhea, and constipation.
And although she prefers to get her protein through foods like chicken, fish and eggs, she will opt for a supplement while on the road.
Dr. Pasiakos takes a multivitamin on busy days. Research is inconclusive on whether popular supplements can prevent chronic disease
He said, ‘If I know I’m going to have a long gap or duration between meals or if I know I won’t have access to food during and around the exercise session, I’ll make sure I have some type of supplemental protein available to me.’
They are usually found in powder form and often contain whey or pea protein. While whey comes from cow’s milk, pea protein is extracted from yellow peas.
Both forms are nutritionally similar and help increase muscle gain and weight loss.
Whey has a higher calcium content, which may better support muscle growth, while pea protein has a higher fiber content, which promotes satiety.
Dr Pasiakos has no preference for any of the different types. “They are all good,” he says.