What supplements should you be taking? An Ottawa doctor has some advice

Curious about which supplements could benefit you? Dr. Kwadwo Kyeremanteng is here to tell us what we need to know before we head to the pharmacy!

It can be difficult to know what supplements to take and why, but one Ottawa doctor has some advice.

Dr. Kwadwo Kyeremanteng joined CTV’s Your Morning Ottawa on Friday to shed some light on the world of supplements.

“For us, it’s all about what does the evidence support? What does the science support when it comes to supplementation?” Kyeremanteng said.

Melatonin or magnesium?

While melatonin is commonly used for sleep, Kyeremanteng recommends against using it on the regular.

“The main reason you should be taking melatonin is for jet lag or adjusting to a new time zone, but I think a lot of people overuse it,” he said.

Instead of melatonin, Kyeremanteng recommends taking magnesium before bed.

“It reduces your stress hormones, helps enhance your sleep, improves your sleep quality,” he said. “So, this is one that I take on a regular basis.”

In particular, Kyeremanteng recommends taking magnesium glycinate.

“You don’t want to take oxide or citrate because they’ll make you poop,” he said.

Vitamin D

Kyeremanteng says most people should take vitamin D, particularly during the wintertime when there is less sunlight.

“In a northern climate, especially with our latitude, we’re not getting enough sunlight. We’re not getting enough UV light, so especially in the winter months, most of us can benefit from vitamin D supplementation,” he said.

“I take anywhere from 1000 to 2000 units per day. Anyone that’s dark skinned as well, it’s harder to absorb that UV light.”

According to Kyeremanteng, vitamin D can help to improve bone health and immunity.

Creatine

Creatine is a supplement most adults should be taking, Kyeremanteng says.

“It’s one of our most well-studied, safest supplements that we can be taking,” he said.

The supplement can help build lean muscle and help with muscle recovery, Kyeremanteng says. He also says creatine has been shown to boost mood, improve mental sharpness and some emerging science shows it may even reduce symptoms of Alzheimer’s.

“Most adults, there’s a good case for it, because we all need to maintain our muscle, we all want to maintain our mood and to think sharper,” he said. “This is one that I take daily and is a regular wonder in our household.”

Protein

When it comes to protein, Kyeremanteng says the best way for people to get it is through whole foods, rather than supplements.

However, Kyeremanteng says most people don’t consume enough protein through food alone. Protein supplements — either whey or vegan — can help bridge the gap.

“I would always say, take real food over supplements but most people aren’t getting enough protein,” he said.

Health Canada recommends adult men and women consume 0.80 grams of protein per kilogram of body weight per day.

“That’s a lot of protein and if you’re not able to take it in through animal or plant-based, supplementation is definitely key,” he said.

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