White House ‘supplements czar’ reveals the three dietary products you should take to stay healthy

America’s leading supplement expert has revealed his favorite supplements.

Despite his role as director of the Office of Dietary Supplements at the National Institutes of Health, Dr. Stefan Pasiakos does not recommend people take supplements daily.

He indicated that he is not against nutritional supplements, but that he does try to get as many essential nutrients as possible from foods such as fruits, vegetables, whole grains and lean proteins.

But on busy days when he’s always on the go, Dr. Pasiakos likes to take a multivitamin, a fiber supplement, and protein powder to help fill in the missing nutrients.

Dr. Pasiakos told Company Insider: ‘I know life is challenging and there are plenty of times, especially in my current job, when I’m traveling all the time and I know full well that my diet won’t be enough.’

During busy business trips, Dr. Pasiakos uses a multivitamin and mineral supplement.

These over-the-counter supplements are taken by nearly one in three American adults and often contain a combination of several vitamins. Some common types include vitamin C, vitamin D, calcium, and iron.

Vitamins C and D promote wound healing and reduce inflammation, and strengthen immune system health. Calcium is crucial for helping blood clot and bones maintain their structure, and iron helps red blood cells transport vital oxygen throughout the body.

Dr. Pasiakos said, “I want to make sure I’m meeting those important nutritional needs.”

Sold under brand names such as Centrum and One A Day, these supplements are touted for their ability to prevent nutritional deficiencies.

These supplements come in pill and gummies and are available at most pharmacies and grocery stores. Depending on the brand and bottle size, they can cost anywhere from $10 to $30.

For example, a 2022 study from Wake Forest University found that a daily multivitamin can 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 expectations.

Also in 2022, a report from the US Preventive Services Task Force (USPSTF) concluded that 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 analyzed data from nearly 400,000 American adults and found no association between regular multivitamin use and lifespan.

However, Dr. Pasiakos notes that there is no evidence that they are harmful and he only uses them to increase his chances of filling nutritional deficiencies.

Additionally, Dr. Pasiakos noted that he takes a fiber supplement while traveling.

Fiber is essential for regulating digestion, as it increases the bulk of stool and softens it, making it easier to pass. It also helps slow the absorption of carbohydrates, which stabilizes blood sugar levels.

It is mainly 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 don’t get enough of it.

Dr. Pasiakos told Business Insider that he opts for a supplement containing plant fiber, psyllium husk or inulin.

The first comes from the seed of the Plantago plant, which grows mainly in India.

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.

These come in powder form and typically cost around $20 to $30 for a 16- to 24-ounce jar.

Fiber supplements can help fill in deficiencies, but too much fiber can lead to digestive problems such as bloating, diarrhea and constipation.

Although he prefers proteins from foods such as chicken, fish and eggs, he still opts for a supplement along the way.

He said: ‘If I know I have a long gap or time between meals, or if I know I won’t have access to food during and around the training session, I make sure I have some form of protein supplementation on hand.’

These are usually found in powder form and often contain whey or pea proteins. While whey comes from dairy milk, pea protein is extracted from yellow peas.

Both forms are nutritionally similar and help build muscle and lose weight.

Whey contains more calcium, which can better support muscle growth, while pea protein contains more fiber, which provides a fuller feeling.

Of the different types, Dr. Pasiakos has no preference. “They’re all good,” he said.