What's the best way to stay healthy in the face of so much conflicting nutrition information?

Well, ideally you would go to the source, the gold standard, the purviewed medical literature and read through the stacks of the latest medical journals.

But who's got time for that? I do!

Welcome to the Nutrition Facts podcast. I'm your host, Dr. Michael Greger.

If you'd a plant-based dieth, you may wonder, do we really need to take supplements like vitamin B12?

Well, let's find out!

Hello from Jonathan. How do you recommend navigating supplements?

Multi-vitamin protein powder? I'm not sure what to trust.

Give me the lacks of regulation. Absolutely. Well, certainly there's this regulation.

It is indeed lacks.

So what protein powder to get? No protein powder. Why would anyone need protein powder?

You get protein the same way you get carbs the same way you get fat from a whole foods, ideally, whole plant foods.

And no reason to take a multivitamin.

There are some things that people may need in supplement form.

For example, vitamin D for getting an adequate sunshine, vitamin B12 and vitamin B12, 45 foods.

So how do you get supplements that aren't contaminated with something or actually have what they say they have?

Probably the best way to do it is to get one that is USP certified.

So that's a third-party certification and to see that make sure that whatever says on the label is what is actually in the bottle.

Doesn't mean it's good for you or anything.

I mean, you can have USP certification of snake oil, but at least it would be actual snake oil at the dose that they say on the

baggage. So it's kind of truth and advertised.

Okay, this is from Heidi Neu, the plant-based mostly fruit.

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