In the realm of health and wellness, dietary supplements often spark debates about their value. Dr. William Li, a Harvard-trained medical doctor and researcher, brings a unique perspective to this discussion. As the founder and president of the Angiogenesis Foundation, his work has contributed to more than 40 FDA-approved therapeutics and devices. Dr. Li, known for his best-selling books “Eat to Beat Disease” and “Eat to Beat Diet,” typically advocates for obtaining nutrition through whole foods. Yet, he also acknowledges the importance of certain supplements in his own health regimen. Let’s delve into the top three supplements Dr. Li incorporates into his daily routine and understand the rationale behind their inclusion.
Vitamin D: The Sunshine Vitamin
Dr. William Li emphasizes the significance of vitamin D, often referred to as the “sunshine vitamin.” “I do take vitamin D supplements,” he states. Vitamin D is crucial for the immune system and has cancer-fighting properties. Many people, especially those living in the northern hemisphere or colder climates, struggle to get enough sunlight, which leads to a deficiency in vitamin D.
Vitamin D is essential for the absorption of calcium and phosphorus, vital for bone mineralization and density, thereby preventing osteoporosis. Vitamin D2 (ergocalciferol) is found in fungi, mushrooms, and yeasts, while vitamin D3 (calciferol) is produced by the body when the skin is exposed to sunlight. Fatty fish, egg yolks, and beef liver are excellent sources of vitamin D3. Dr. Li highlights an interesting tip: slicing mushrooms and placing them in the sunlight can increase their vitamin D content.
For those unable to get enough sun exposure, vitamin D3 supplements are a practical alternative. “It’s a lot easier to get your regular dose of daily vitamin D by actually just having D3 supplements,” Dr. Li advises.
Omega-3 Fatty Acids: The Heart-Healthy Supplement
Omega-3 fatty acids are another staple in Dr. Li’s supplement routine. “I take omega-3 supplements,” he says, noting their importance for overall health. Omega-3s are primarily found in oily fish, but not everyone consumes fish regularly. High-quality omega-3 supplements can help bridge this gap without the risk of mercury and heavy metal contamination often found in seafood.
Omega-3 fatty acids originate from plankton in the sea, which are consumed by fish. These fatty acids are crucial for cardiovascular health and have been shown to extend life expectancy. A study revealed that individuals with higher blood levels of omega-3s lived approximately five years longer than those with lower levels, comparable to the life extension benefits of quitting smoking.
For a convenient and tasty source of omega-3s, Dr. Li suggests trying tinned fish packed in olive oil. These tins often contain additional beneficial ingredients like pilo peppers, garlic, and herbs, providing a burst of protein, flavor, and health benefits.
Probiotics: Supporting Gut Health
The third supplement Dr. Li recommends is probiotics. “I take some probiotics,” he shares, emphasizing their importance not only for gut health but also for oral health. Probiotics like Lactobacillus reuteri, found in sourdough bread and Parmigiano Reggiano cheese, can improve dental health by reducing cavities and promoting better gum health.
Probiotics support the gut microbiome, which is crucial for overall health. They aid in digestion, enhance immune function, and can even impact mental health. Dr. Li opts for chewable probiotics to target oral health directly, showcasing the diverse benefits of these beneficial bacteria.
The Final Word on Supplements
Dr. William Li concludes with a balanced view on supplements: “There are some dietary supplements that are absolutely valuable, some that research has shown to be helpful, and some that can be life-saving.” While supplements can help “top off” the body’s nutrient levels, he still advocates for obtaining nutrients primarily from whole foods. Whole plant-based foods offer additional benefits like fiber, polyphenols, and other bioactive compounds that supplements alone cannot provide.
For those seeking to improve their health and longevity, Dr. Li’s top three supplements—vitamin D, omega-3 fatty acids, and probiotics—provide a strong foundation. By integrating these into a balanced diet, individuals can support their immune system, heart health, and gut health, ultimately promoting a longer and healthier life.