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

America’s foremost expert on supplements has revealed his go-to stack.

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

He noted that while he’s not ‘anti-supplement,’ he tries to get as many vital nutrients out of foods like fruits, vegetables, whole grains, and lean protein.

But on busy days when he’s on the go, Dr Pasiakos likes to take a multivitamin, a fiber supplement, and protein powder to make up for any missing nutrients. 

Dr Pasiakos told Business Insider: ‘I know life is challenging and there are plenty of times, especially with my current position, where I’m traveling all the time and I know full well that my diet won’t be adequate.’ 

On busy work trips, Dr Pasiakos relies on a multivitamin and mineral supplement. 

Taken by nearly one in three US adults, these over-the-counter supplements tend to include a combination of different vitamins. Some 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. Meanwhile, calcium is crucial for helping blood to clot and bones to kepe their structure, and iron helps red blood cells deliver crucial oxygen throughout the body. 

Dr Pasiakos said: ‘I want to make sure that I meet those important nutrient requirements.’ 

Sold under brand names like Centrum and One A Day, these supplements have been lauded for preventing nutritional deficiencies. 

Available as pills and gummies, these supplements are available at most pharmacies and grocery stores. Depending on the brand and bottle size, they can cost anywehre from $10 to $30. 

A 2022 study from Wake Forest University, for example, found that a daily multivitamin could slash cognitive decline risk 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. He opts for one with psyllium husk or inulin, which can be found in brands like Metamucil and Benefiber

Dr Pasiakos said he is not picky when it comes to protein powder. Most brands contain either whey or pea proteins

Also in 2022, a report from the US Preventive Services Task Force (USPSTF) determined that there was no evidence that these supplements could prevent chronic illnesses like heart disease and cancer. 

And earlier this year, a team at the National Cancer Institute analyzed data of nearly 400,000 US adults and found no association between regular multivitamin use and longevity. 

However, Dr Pasiakos notes that there is no evidence suggesting they cause any harm and uses them just to increase his chances of filling nutritional gaps.

In addition, Dr Pasiakos noted that he takes a fiber supplement when traveling. 

Fiber is key for regulating digestion, as it increases stool bulk and softens it so it can pass easier. It also helps slow down how carbohydrates are absorbed, which stabilizes blood sugar.

It’s typically 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-based fibers psyllium husk or inulin.

The former comes from the seed of the Plantago plant, which is mainly grown in India. 

Meanwhile, inulin is a prebiotic fiber found in foods like 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, these typically cost about $20 to $30 per one to two-pound tub. 

While fiber supplements can help fill gaps, too much fiber can lead digestive issues like bloating, diarrhea, and constipation.

And though he prefers getting protein through foods like chicken, fish, and eggs, he’ll opt for a supplement while on the road. 

Dr Pasiakos takes a multivitamin on busy days. The research is mixed on if the popular supplements can prevent chronic diseases 

He said: ‘If I know that I’ll have a long space or duration between meals or if I know I don’t have access to food in and around the exercise session, I’ll make sure that I have some form of supplemental protein available for me.’

These are usually found in powder forms 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 boost muscle gain and weight loss.

Whey is higher in calcium, which could better support muscle growth, while pea protein is higher in fiber, which promotes fullness. 

Of the different kinds, Dr Pasiakos doesn’t have a preference. ‘They’re all good,’ he said.