Do Supplements Work?

Do Supplements Work? Or, Are You Wasting Your Money? [Podcast Episode #053]

You've taken your vitamins and daily health supplements religiously for years, but are they making any real difference? Do supplements work? Or, are you just peeing away your hard-earned dollars?

Today we'll discuss the effectiveness of the vitamins and other supplements you may be taking right now, plus we'll look at which ones you might want to consider adding to your daily regime. 

Please pass this discussion along to anyone you know who uses supplements for improved health. This message is worth sharing!

Episode Resources:

Do Supplements Work? [Full Text]

Dave: Hey, thanks so much for joining me on this episode of the Make Your Body Work podcast. This show is all about helping you live a healthier and happier life. Today we're talking about a topic that I'm personally very interested in, because admittedly, I don't know any of the answers to these questions.

I'm really excited that Stephanie wrote in and asked a question about vitamins and supplements. Are they worth our money, or are we just wasting our money by purchasing these products, thinking that we're doing something good for our body when they're not actually having the effect that we intend for them to have. I'm going to dive right in to Stephanie's question so you can hear the details of it, and then I've got a really awesome guest who can shed some light onto this topic. Stephanie wrote in and said,

"For years I've been taking a multivitamin every day, but I've read that they aren't absorbed very well, so it might just be a waste of money altogether. Is this true? Are there other supplements that do offer some sort of benefit that I should consider taking. I don't like the idea of taking all sorts of pills, but I do suspect that my diet doesn't give me everything my body needs. I'm also interested in anything that will help with my metabolism, anything that will help me lose weight. I'm in for it."

Stephanie, thanks again for your question. Like I said, this is something that I've wondered. Because just like you, Stephanie, and I'm sure a lot of the other listeners out there, I've read studies or articles online that talk about we're just peeing out our multivitamins and what a waste of money. We need to get it from real food. In theory, that sounds really good. Well, I'll just eat a healthier diet and get all my vitamins and not need to take any of these supplements. No more pills for me. But in practicality, sometimes it's really tough for that to play out. Again, I know I feel sort of stuck between a rock and a hard place. It's hard to eat a "perfect" diet, but do supplements work? Are they a reliable solution?

Like I said, I don't have the answer to this question, but I have a friend, Dr. Paul Zickler, who has been a medical doctor for years and years, over 40 years. We met a couple months ago and got together a couple weeks ago to talk about this topic. He just had so much great insight that I thought, "Okay, you need to be on the show." Fortunately, he agreed. Without further ado, I'd like to introduce to you Dr. Paul Zickler.

​Meet Dr. Paul Zickler

Dace: Hey, Paul, thanks so much for joining us on the show today.

Dr. Zickler: Pleased to be with you.

Dave: You know, you and I, we met a couple weeks ago and just were chatting about health and wellness, and all different areas of living well. We really had a connection. I feel like we're really on the same page. So I'm excited that you had some time to come on the show today. I was wondering if, before we dive into today's question, you could tell the listeners a little bit about who you are and your long history in the health and wellness industry.

Dr. Zickler: It's a very convoluted history. I started out a long time ago in the emergency department, which I did for 20 years or so, and then followed that along with a career in family practice and urgent care clinics, and then went on to be owning my own business, an online pharmacy business as well as now a founder of the Yes Wellness, which is involved with nutraceuticals and supplements. I'm their medical director as of now.

Dave: That's an interesting combination, because I know I've met many doctors over the years who, there's almost sort of like 2 camps, either western medicine or eastern medicine, and rarely do they seem to cross over. As you and I chatted, it was really cool because it sounds like you've bridged that gap and embraced both.

Dr. Zickler: Well, yes. The reason for that, as I mentioned to you earlier, is that my daughter is a naturopath. While I was working as a family doc, she was going to be a naturopath, and she was going to Bastyr, which is in Seattle just south of us. I took an interest into seeing, so what your curriculum is. Because as far as I was concerned, they were quacks. That's what I ...

Dave: Thanks for your honesty.

Dr. Zickler: That's what I was told. I really took an interest in seeing what she was learning. Then I attended numerous courses at Bastyr. After the first few, I really became very impressed with the breadth of knowledge of the naturopath, of allopathic medicine. But their whole increased knowledge of all the other avenues of medicine that I'd never been exposed to. It got me really fascinated. It also got me thinking out of the box.

Physicians, we're taught to do it this way, and that's the only way, and think with old rhythms. Stepping outside the box is exceedingly hard. But it did that for me. I started reading literature that wasn't just the New England Journal of Medicine, or JAMA, or the Canadian Journal of Medicine, but looked at alternate medicine, and reading to some of their research. It really opened my eyes and made me realize that there is more than 1 right way.

I really am a strong believer in the movement that's taking place now called holistic or integrated functional medicine, because it really integrates the best of both worlds, in making a treatment plan that is specific to the patient, that addressed the root causes of illness, rather than just treating your symptoms.

A good treatment plan addresses the root cause of an illness rather than just treating the symptoms. 

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Treatments vs. Prescriptions: Which Approach Offers Real Solutions?

Dave: It was neat. When we met, you told me a story of a patient, and I'm sure this happened with tons of your patients, but as you started to explore these alternative medicines, you said you sort of hand-picked your patients, the ones that you felt comfortable with to try it out, as opposed to pulling out your prescription pad and writing the typical prescription that you would, and started to prescribe or recommend some of these alternative medicines. You told me that your patient started getting amazing results from this different approach.

Dr. Zickler: That was the case. That is the case that physicians that are following functional medicine are seeing as well. Their outcomes are much improved. That was very typical. I started very simply, with a very common ailment of reflux, or heartburn. It was very simple. It was just some apple cider vinegar 3 times a day.

They had been on medications, the regular medications used in medicine now, the PPIs and histamine blockers. It was very interesting that over a period of 2 to 3 weeks we had that patient off the medication and doing very well with a very simple treatment. I was amazed. Then I tried it on a few other of my patients.

As I mentioned to you, I had to pre-select people. Just as I have difficulty discussing some alternative methods with my peers, similarly with patients, some are ready to accept that kind of information, and some aren't. You're very quick to realize which ones are and which ones aren't.

The people that were thinking outside the box, or the ability to think outside the box, really looked at natural or more common methods of reducing their symptoms, as opposed to taking a prescription drug.

As I said, if they have confidence in the healthcare giver, that you're working with them, and you as a healthcare giver are empowering them to look into their health and be part of the process, the results are always much better.

Dave: That's neat, because I know there is a bit of a movement away from just piling on prescription medication on top of prescription medication. But at the same time, I'll speak for myself, when someone has a condition that they want to get solved, it is tempting to go in to a doctor and say, "Doc, just give me whatever I need to take," and not to really trust some of, even trying out some of those other methods.

Dr. Zickler: That's true, Dave. It's a process. It's a process where, you and I know, it's a process to empower yourself and your health. It's a lifestyle change. We talked about the motivation of making that decision to really take part in your health.

When you understand, like you and I do, that the basis of wellness is based on good nutrition and exercise, along with the harder to describe things, the spiritual, the sort of...stress regulators, that we need in this day and age, all of those things, and being part of the community, are really the integral parts of making that transition.

You have to buy in. It doesn't happen overnight. That's where it doesn't work for everybody. But if you have a person that's got a little bit of an interest, having the right approach and showing them step by step how to attain that, and then seeing that they're getting the results, and then seeing their enthusiasm of becoming more and more involved.

Changing Times and the Impact On Our Health (even if you don't realize it!)

Dave: I wish we'd recorded our conversation that we had there a couple weeks ago, because there was so much interesting information that I would like to share. I want to go back to one of the points that you had made. You were talking about how stress, you just mentioned stress a second ago, you were talking about how adults today, the amount of stress that they're under is so infinitely greater than stress than an adult would have faced 20, 30, 50 years ago, and how that just so obviously degrades our health today, and it's something that we don't even realize, because we're just used to being under this stress.

Dr. Zickler: That's true. When you look back, say, 50 years ago. My parents are 95, so they were farmers. I can recollect that their diet consisted of everything that they grew or raised. Their cows and their pigs and their sheep were all raised on grazing.

They produced their own food and sausages and everything. I remember the butcher coming to butcher everything and making the sausages right there and so on. They worked all day. They were physically active all day, from morning until night, and they were happy. You then compare that to our day today.

Getting up in White Rock at 5:30 in the morning, driving to Vancouver to avoid all the traffic, and working at least till 6:00 or 7:00, and then coming how with the traffic, and getting home at 8:00 or 9 o'clock at night, and trying to take care of the family, and get some exercise, and then really try to get some sleep. In the meantime, you've been sitting for all that time.

So you're creating both an emotional stress, psychological stress, and a physical stress. All that stress leads to higher nutrient needs, which we are getting less and less of.

Stress causes higher nutrient needs, which can lead to weight gain and other health issues. How are you dealing with your stress?

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Dave: I loved what you were saying. You said we have higher nutrient needs, but the actual food that we're eating is basically lower quality.

Food Quality: What's Gone Wrong?

Dr. Zickler: Yes. In terms of that sort of difference in our lifestyle, you don't have to be a rocket scientist to see that that has had a significant role in all that ails us now in terms of our epidemics of diabetes, high blood pressure, as well as dementia and Alzheimer's disease. I am thoroughly convinced that it is all stemming from that.

If we look at just the vegetables and the fruits that we're eating these days, the vegetables and fruits all look outstanding. They're bigger, juicer, shinier, and absolutely without any blemish. But to get that, those are fed herbicides and pesticides. The nutrients in them are being drawn from a soil that is depleted by over-farming, over-fertilization, relying on fertilizer, and not composting and proper soil management.

The amount of nutrient in the broccoli today, compared to broccoli 50 years ago, is half. The apple, that beautiful, delicious, large, shiny apple, which is so sweet, is full of a lot more sugar, and a whole pile less of pectin. We do that. That's our way of life, because we have forgotten how our grandparents lived.

Then we go to our meat and dairy and eggs. You could picture the pastoral scene where the cow is grazing in the field and the farmer actually knows its name. Eventually, it meets its demise and is butchered for food, and they're respectfully honored for that. Whereas now, we have factory farm animal products.

I think there are 10 billion animals, not counting fish, that were raised in America last year in farms. Most will never see daylight, except on the way to slaughter. They're living in dark, tiny, unsanitary conditions, and diseases spread rapidly. They're given antibiotics and growth hormone. Then their manure is then used to fertilize the fields that are already nutrient depleted as well. Including all the pesticides, herbicides and things, that are washed into our water, that we're imbibing on a daily basis.

You can see that the world has changed. On top of that, when we hear the doctor says, "Listen, multivitamins, oh, you're probably wasting your money. You should really eat all your greens and vegetables and fruits." That's really good advice, except that the fruits and vegetables and the greens that we're supposed to be eating, unless you're getting them from an organic farm, or you're growing them yourself on really good soil without pesticides, you're not getting what you need. That's where there is a problem here of giving the proper messages to people.

Dave: We are going to get to Stephanie's question, but you've given me so many more questions as you were speaking there. You alluded to the fact that organics could be the solution. Would you say that then? When you talk about the nutrient value in broccoli being half of what it used to be, if we were to buy organic broccoli, are we then safe?

Dr. Zickler: We are definitely safer than before. We're still dealing with the same stress and the toxic overload in terms of environmental toxins that we have to deal with. Our processed foods that we imbibe don't have all the necessary nutrients and use up our stored nutrients to be functional in our body, which depletes our cells. Yes, the organic broccoli in itself is much better and a better choice.

If I would give suggestions to people, is that you should buy your vegetables organically. You can go online to get the dirty dozen, the ones that you really want to avoid and get organic. Those would be much safer. But you still have to deal with all the other things as well. Similarly, if you can't afford to buy organic vegetables and fruits, by all means, still eat vegetables and fruits.

Dave: I'm glad you made that message.

Dr. Zickler: Similarly, if you are a meat eater, make sure that your meat is grass fed, pasture fed, and without any additives like antibiotics and growth hormone, and eat that in a balanced way with your fruits and vegetables. Yes, then you're on your way to a better wellness. But you're still dealing with all the other things you have to deal with as well.

Are Your Portion Sizes Based On What Your Body Actually Needs?

Dave: I like the fact that you mentioned eating the grass fed meat. That's something that I get asked a lot about, because it is so much more expensive. Particularly beef prices right now are just through the roof. If you throw in grass fed in there, it makes it even worse. But one thing that I always encourage people to think about is their portion sizes.

Somehow over the years we've developed this notion that we're always protein deficient and need these huge meat portion sizes. If you just think reducing your portion size by about half, you're still getting the protein you need, and you're cutting down your food bill in a huge way.

Dr. Zickler: You're absolutely so correct. When I look at our own food, I think of buying 1 of those big dollar size pieces of beef tenderloin that's grass fed. That's delicious, and that's about all I need. I may get that maybe once every 2 weeks, and rely on other sources for my protein as well. So your point is well taken. I think your meat sources, whether they be poultry or fish or meat, looking at the size of a deck of cards is about a meal size.

Dave: That's such a good rule of thumb for people to use. We all know what a deck of cards looks like. Use that as your portion size. Then think about, I think it's comical. Sometimes when I look at chicken breasts, and we could go on to a whole topic about how chickens are raised. But these chicken breasts, it's like 2 or 3 decks of cards. I just think, there's no way that the majority of people are actually eating a third of this chicken breast. We all just eat a chicken breast.

Dr. Zickler: Yes, exactly. That's another thing that's changed over the last 50 years, Dave, is that fact that the plate sizes are bigger. When I look at some of my mom and dad's old plates, they're not nearly as big as our plates. When you take that and add the portion of vegetables to that, you can see that a significant amount of their plate was covered with vegetables.

If it was summertime, there'd be all different colors of vegetables, from the radishes, to white radishes, to broccoli, to peppers. The wintertime it was full of root vegetables, which are different colors. They had the turnips, the parsnips, the beets, and the other things that they could store. It was so much different in terms of what they're putting inside their body.

What Are Supplements Good For?

Dave: I want to use that as a bit of a transition to what Stephanie asked, because she, I liked her question in that she is understanding that there's something missing from her diet. She doesn't elaborate whether she's talking about food quality, or if she just knows that maybe she's not getting a balanced array of fruits and vegetables. But she says, "I get it. My diet isn't complete. But should I even spend my money or my time going out and getting supplements, and if so, which ones?" When you read that, what's your instant reaction, or what have you told past patients of yours when it comes to vitamins?

Dr. Zickler: Well, I think all the aforementioned things that we talked about, in terms of nutrition and exercise, and being emotionally and mentally healthy, are the important, basic things. Once we really do that 80% of the time, then you can certainly think about adding supplements.

I don't want to have people think that, "I'm going to just lead my life the way it is, and I'm going to add all these vitamins and supplements, and I'm going to fix everything." That's not what's going to happen. They're barking up the wrong tree.

What we want to do is get their core, just like the core of your body, get the core of their health in good order, and then to enhance that with vitamins and supplements. We discussed the need for supplementing with our diet. But as we work to make our diet healthier and make ourselves healthier, the need for a whole pile of supplements is not as necessary.

Dave: Even the category, the name of it is supplements. I know I sometimes forget, what does that actually mean? It's just like you just said, it's intended to supplement a healthy diet and healthy lifestyle.

Dr. Zickler: Right. In terms of what advice I would give them is, I would start with a good multivitamin. A good multivitamin would be one that you would try to be whole food based. I don't like seeing, when you go to the drugstore, I say go to London Drugs, you'll see a whole 3 rows of vitamin A, a whole 3 rows of vitamin B. They're all alphabetical order. People are buying 1 of this, 1 of that, 1 of that. As opposed to buying a product that's made from whole foods, which has all those elements in it, but all the co-factors, the co-enzymes, the antioxidants, all the things that we haven't discovered yet that make them work together, synergistically.

Often times I see naturopaths that fall in the same pitfalls as the allopathic doctor with his prescriptions. When you go there and you get a whole list of all these vitamins that you're going to buy every week, when really what you need to do is incorporate that into a whole food kind of package, and that's what I would suggest. Vitamin D3 and fish oil. I think that's the very least that you should start with.

Vitamins and supplements work when incorporated into a healthy diet. They do NOT replace a healthy diet.

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Then other ones, once you've got really good control over your wellness, there may be other ones that you can work out with a good healthcare provider, specific to your specific needs. If you're a runner you may need a little bit more of this. If you under a lot more stress, besides multiple strategies of dealing with your stress, but there might be other supplements that might deal specifically more with stress.

If you're having difficulty sleeping, there might be some help. If you're doing all the right things, but you need a little enhancement to deal with that. But for sure, there are sort of core ones, and then there are ones that you need to use to enhance certain things that you want to be enhancement.

The Problem With Synthetic Supplements

Dave: Can you comment on Stephanie's question where she says that she read that the multivitamin or supplements in general aren't really absorbed and therefore--I've read that as well, that we basically pee out our supplements. What's your perspective on that? Do supplements actually work?

Dr. Zickler: Yes. That's again going back to this real versus synthetic. A lot of the multivitamins, they're synthetically produced. They package the individual synthetic components, and oftentimes in much higher doses than what we need. You'll see that you're peeing out fluorescent yellow pee because the vitamin B complex is all being peed out. As opposed to a multivitamin that is whole food origins, and have all the other added things that I alluded to, to make them being absorbed, what you need.

The other thing too is, a lot of the information that we get is that multivitamins aren't necessary. We've certainly discussed the reasons for, or the need for multivitamins.

Dr. Zickler's Recommended Multivitamins

Dave: Yeah, for sure. Now, I do want to go through the other 2 that you just mentioned, if you don't mind, because you said basically to start off with your basics, you've got a good quality multi. Actually, before I ask my next question, is there a specific multi that you recommend? I know the listeners would probably be interested to hear. Is there a brand? Is there a specific one?

Dr. Zickler: Rather than say 1 specific brand, there are several that are very good. What you want to look for, what is a good choice, when you go to pick them out, make sure you either discuss it with your healthcare provider, or if you're doing it on yourself, going to some health food store or a website, make sure that the information that you're given is good information.

You want to look to see a natural vitamin that's as close as possible to its natural form, that there is, utmost care has been taken in all phases of its production, from growing its ingredients, to manufacturing, testing for potency, and quality control.

If you don't want to do all that kind of research, if you pick producers that are really well known and professional, they are more likely to be the ones that have the most beneficial product. Look at companies that have a long track record of providing really high quality products that produce good clinical results. That would be my suggestion.

Dave: I'm going to, sorry, I'm going to push you on it a little bit more. Are there specific brands then? Because I'll speak for myself. I don't know which brands have a long history of providing good quality products. Could you point me in the right direction?

Dr. Zickler: Some of the ones that we sell are Douglas Labs, Thorne, Sisu. But there are a number of professional brands out there like that, that are equally as good if you follow my instructions.

Dave: Okay. Even that's helpful. What I'll do for the listeners is in the show notes, so this is episode 53, so if you go to makeyourbodywork.com/53, I'll link out to even just those 3 multivitamins from those 3 manufacturers so you can take a look, and like Dr. Zickler's recommending, see what information is available on those, and then make an informed decision. But at least that gives us a start.

Vitamin D3 and Fish Oil Recommendations

The next question I had for you was you mentioned D3. What's the rationale behind most people benefiting from a D3 supplement? How does this supplement work?

Dr. Zickler: Again, this is 1 of those things where a group of people started working in a research lab and looking at why people are getting sick, and looking at deficiencies. Vitamin D sort of came up on the radar. Looking at a lot of data and disease, and looking at their labs, they found that they were deficient in vitamin D. Once that was changed, the likelihood of improving it was really great.

So from that research exploded on vitamin D3, and D3 is the one that's the most active one. Don't get D2. D3 is especially important because it is produced by yourself, through the sun. But especially for us people in a temperate climate, we're not exposed to enough sun. Let's just get back to the natural, the sun producer of vitamin D3.

If you're in the sun, and you expose your body, at least 40% of your body to the sun, for at least 20 minutes, or just to get a little bit of a red tinge to your skin, that should be adequate for you to get enough vitamin D3 produced all by yourself.

The problem with that is though that we can't do that all year round. So from probably late October, probably to May, we're not getting nearly enough sun to produce the vitamin D that we need. That's where a supplement is required. The supplement is very easy to take. The only problem is that a lot of these sort of conventional requirements that are suggested are way too low.

I think that the food guide suggests taking 400 international units now, whereas that is way too low. I think it should be, probably for adults, be in the neighborhood of anywhere between 4-6,000. If you're darker skin colored, it might be 6-8,000. Probably sort of the run of the mill dosage is between 4 and 6,000 units a day.

Health Canada has, a year ago, changed their marketing for vitamin D, so that you can't get a stronger product than 1,000 mg. They used to have 5,000 mg, which would be great. But now they're only 1,000 international units. So you want to get, what I suggest is get the vitamin D in oil, with drops. One drop is 1,000 international units. So thereby taking 5 drops a day is a piece of cake, as opposed to those big tablets that you have to take.

Dave: That's really helpful. That's something I know, speaking again for myself, I don't take. I would have assumed that taking a multivitamin would get my vitamin D in an adequate dosage, so it's very interesting to hear you say that's not the case.

Dr. Zickler: Most multivitamins won't have that high dosage in their compendium.

Dave: Then the third one you mentioned was fish oil. Maybe you could tell the same sort of thing. Why would most people benefit from taking a high quality fish oil?

Dr. Zickler: Fish oils, being polyunsaturated fats, specifically DHE, DHA, and EPH, they are required, free fatty acids, in our body for multiple reasons. One of them is specifically the neurological, the neurons and the brain are made up primarily of fats.

These are required for both neurological and brain health. One of the big things is in Alzheimer's and dementia, is to make sure that your free fatty acids are adequate. They also are involved in multiple other metabolic issues, such as immune protection and just general good metabolism.

Dave: That's super helpful. Stephanie, if you're listening, and anyone else who had a similar question ever about these supplements, and are they actually worthwhile, just to kind of recap, a good quality multi that comes from good whole food sources. Again, in the show notes, makeyourbodywork.com/53, I'll link out to a couple of products that Dr. Zickler recommends.

Then the D3, we're looking for a higher dosage than most will actually come in, or in Canada at least, that any will come in. Again, I'll get a link from you, Dr. Zickler, after the show, and we can link out to, you talked about some drops. We can find one that if people are looking for a good quality brand we can link up to that. Then fish oil, maybe the same as well. After the show you can talk about a couple that you'd recommend.

Dr. Zickler: Will do.

Make Your Body Work Takeaway

Dave: I guess we'd like to end up this show with what I call a Make Your Body Work takeaway. Just what that is is sort of an action step that people who are in Stephanie's position, who feel like their diet might be lacking something and want to take a step to fortify that or supplement it with some other product, what would you say the first step is? I know we've already alluded to a bunch of different answers. Someone's dissatisfied with their diet, what could they do today?

Dr. Zickler: What they could do? That's a really loaded question. You know what? I think the most important thing is, if Stephanie is really interested in empowering herself to take, to invest in her wellness, that is the first step.

The first step, as I talked to you when we chatted, I think if she can just drink 3 to 4 glasses of lemon water every day for the next 2 weeks, that would be a great start. Follow that up with some attention to her actual diet, where she actually pays attention to what she eats, breakfast, lunch, and dinner, and then make some easy changes in adding more vegetables and eating them more frequently, adding more raw vegetables to her diet, and adding some more nuts.

But in a very step-by-step fashion, and probably following a lot of your other blogs in terms of good nutrition would then lead her to the path in the right direction.The big thing is making small steps that you're able to do, rather than making a big step with knowing that you're going to have failure.

Rather than trying to make big changes to your diet, it is wiser to take small steps towards your end goal. You will get there!

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Dave: I love that you said that. When you and I were chatting, we really connected on that point, is that rarely does an overhaul work. It's these baby steps that can be built into habits. I love the one that you suggested right off is these 4 glasses of lemon water. Why is that one so important?

Dr. Zickler: First of all, it acidifies your system a little bit, which helps everything work a little bit better, plus some of the nutrients in the lemon. But just drinking enough water to hydrate yourself a day. Even, especially with office workers, you know yourself.

You're sitting on the computer, you start working on this. It leads to that. Before you know it, an hour or 2 has passed without even thinking. Here you are, you're not drinking at all. If you think of people doing that 8-10 hours a day, they're really getting dehydrated, and it's making their whole body work a lot less efficiently.

Dave: I love that our conversation, or this question that sparked this whole podcast was talking about multivitamins and taking supplements, and then we come full circle, and the plan of action is, how about you start by drinking some water.

Dr. Zickler: Yeah, that is true. I think that's the way we're going to make people make a change.

Dave: Dr. Zickler, thanks again so much for your time today, and just for sharing your expertise, and particularly for sharing some really practical steps that people can use today. Thanks for being on the show.

Dr. Zickler: You're very welcome. I enjoyed it.

Dave: Thanks again, Dr. Zickler, for taking the time to join us today, and for sharing some really great words of wisdom, and particularly some very practical applications or action steps that we can take today that will help us properly supplement a healthy diet. You certainly helped answer the question, "Do supplements work?"

I can't emphasize that enough. It all starts with a healthy diet and healthy lifestyle, and like you said, the supplements will just take us up a notch, or make it that much better. We can't rely on supplements, but they can definitely help improve our health when we've already got a good foundation, like he talked about.

Thanks to you, the listener. I, again, can't say this enough. But without you, there would be no show. Thanks, Stephanie, for the question today, and thanks to everyone who writes in. If you have a question for the show, feel free to email me at any time. It's [email protected]. I'd love to hear from you. Whether or not your question makes it as an episode on the show, I'd love to help you out and point you in the right direction if you have any questions about your own health or wellness.

One last thing before we go, for those of you who are interested in some of Dr. Zickler's recommendations, like I mentioned, I'm going to put them in the show notes. Again, that's makeyourbodywork.com/53. This is the 53rd episode. I'm going to have links to a bunch of different high-quality products, like he talked about, that are made from whole food substances, so we're getting away from those synthetics that our body can't use, and supplementing our healthy diet with products that actually will give us the benefit that we're looking for. Again, you can check that out on makeyourbodywork.com/53.

Thanks again for tuning in, and as always, I can't wait to see you here again next week.

Thanks for joining me today!

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