In the world of nutrition, supplements, and health, few voices carry as much weight as that of Dr. William Li.
A Harvard-trained physician, researcher, and president of the Angiogenesis Foundation, Dr. Li has dedicated his career to understanding how food and supplements can impact our health.
His work has led to over 40 FDA-approved therapeutics and devices, and his best-selling books “Eat to Beat Disease” and “Eat to Beat Diet” have helped countless individuals improve their health through nutrition.
In this comprehensive guide, we’ll explore Dr. William Li’s approach to supplements, his recommendations, and the science behind them.
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Understanding Dr. Li’s Supplement Philosophy
Dr. William Li’s approach to supplements is rooted in a food-first philosophy. He consistently advocates for obtaining nutrients from whole foods whenever possible.
However, he also recognizes that in our modern world, with busy lifestyles and varying food quality, supplements can play a crucial role in maintaining optimal health.
Dr. Li states, “Supplements can be really important, particularly for people who have difficulty getting a lot of some nutrients from their food.”
This balanced approach acknowledges the value of supplements while emphasizing the importance of a nutrient-rich diet.
Dr. Li’s Top 3 Supplement Recommendations
While Dr. Li generally prefers whole foods, he does incorporate specific supplements into his personal regimen.
Let’s explore the three supplements that Dr. William Li regularly takes and the reasons behind his choices.
Vitamin D3: Essential for Northern Climates
Vitamin D is a crucial micronutrient that plays a vital role in calcium and phosphorus absorption, bone health, and immune function. Dr. Li specifically recommends vitamin D3 supplements, especially for those living in northern climates.
“Vitamin D3 for those of us who live in the Northern hemisphere where we don’t have as much sun all the time all year round and where it’s cold so we’re indoors a lot and not always outdoors under the sunshine,” Dr. Li explains.
He points out that people in these regions often don’t get enough sunlight exposure, which is necessary for the body to produce vitamin D naturally.
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Dr. Li also highlights an interesting fact about vitamin D in foods: “If you were to take just a plain old lowly white button mushroom that contains some vitamin D, if you slice it pretty thinly and you lay the slices out and you put it in your window sill so the sun shines on the slice, it will make more vitamin D.”
While this tip is fascinating, Dr. Li acknowledges that taking a vitamin D3 supplement is often more convenient and reliable for ensuring adequate intake.
Omega-3 Fatty Acids: Heart and Brain Health
The second supplement Dr. William Li regularly takes is omega-3 fatty acids.
These essential fats are crucial for heart and brain health, and they’ve been shown to have anti-inflammatory properties.
Dr. Li explains his reasoning: “I take Omega-3 supplements. The Omega-3s, I actually enjoy seafood, but for me, getting Omega-3 supplements helps me top off on that and without having the mercury and heavy metals from seafood.”
He emphasizes the importance of omega-3s, citing a recent study: “There was a study that was published last year that was a real eye-opener looking at blood levels of Omega-3… They found that those people who had the highest levels of omega-3 fatty acids lived longer, about five years longer compared to people who had low levels of Omega-3s.”
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Fish accumulate these omega-3s by eating smaller fish that have consumed the plankton. For those who don’t regularly consume oily fish, an omega-3 supplement can be a convenient way to ensure adequate intake.
Probiotics: Supporting Gut and Oral Health
The third supplement in Dr. William Li’s personal regimen is probiotics.
These beneficial bacteria play a crucial role in maintaining a healthy gut microbiome, which is increasingly recognized as essential for overall health.
Dr. Li takes a targeted approach to probiotics, focusing not just on gut health but also on oral health. He mentions a specific probiotic strain: “There’s a bacteria called Lactobacillus reuteri, same bacteria by the way in sourdough bread, used to make sourdough bread, also found in Parmigiano-Reggiano cheese… turns out that that bacteria in your mouth actually kills the bacteria in your oral mouth microbiome that causes cavities.”
He cites clinical trials showing that this probiotic can lower the rate of cavities and improve oral health.
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This demonstrates Dr. Li’s nuanced approach to supplements, targeting specific health benefits rather than taking a one-size-fits-all approach.
The Science Behind Supplement Absorption
When discussing supplements, Dr. Li brings attention to an important aspect often overlooked: absorption.
He states, “Only about 10 percent of a multivitamin is absorbed when we swallow a tablet or capsule.” This insight underscores the importance of not only choosing the right supplements but also considering their bioavailability.
This low absorption rate for traditional multivitamins highlights why Dr. Li focuses on specific, targeted supplements rather than recommending a general multivitamin approach.
It also emphasizes the importance of obtaining nutrients from whole foods whenever possible, as the body often absorbs nutrients more efficiently from food sources.
Dr. Li’s Perspective on Superfoods
While not strictly a supplement, Dr. William Li often discusses superfoods as part of his nutritional philosophy.
These nutrient-dense foods can provide many of the benefits people seek from supplements, aligning with Dr. Li’s food-first approach.
Dr. Li emphasizes the value of whole foods: “If you have a choice of getting it from the whole food, the whole food will tend to have a lot of other stuff that’s good for you. If you eat whole plant-based foods for example, you get the fiber, you get the polyphenols, you get a lot of other chemical substances, you get the natural peptides that are found in foods.”
He contrasts this with supplements, which often provide isolated nutrients: “If you got a pure supplement, you might get the one molecule or two molecules that has been created for like a vitamin C supplement… but you know if you had citrus, you’re going to get all that flavor, you’re going to get a different kind of flavor, you get some sugar, you get fiber, you get the limonene and all these other bioactives that you can’t get from a regular supplement alone.”
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This perspective doesn’t negate the value of supplements but rather emphasizes the importance of a varied, nutrient-rich diet as the foundation of good health.
The Role of Organic Foods in Dr. Li’s Approach
While not a supplement per se, Dr. Li’s views on organic foods are relevant to his overall nutritional philosophy. He admits to being initially skeptical about organic foods, viewing them as primarily a marketing ploy.
However, his perspective changed after encountering research comparing organic and conventionally grown produce.
Dr. Li cites a study published in Nature that found organic strawberries contained twice as much ellagic acid, a beneficial compound with anti-inflammatory and anti-cancer properties, compared to conventionally grown strawberries.
He explains that this higher concentration of beneficial compounds in organic produce is likely due to the plant’s natural defense mechanisms against pests.
This insight into organic foods aligns with Dr. Li’s overall approach of seeking the most nutrient-dense sources of nutrition, whether from whole foods or carefully selected supplements.
As Dr. Li reminds us, “Supplements are the real deal because they were once designed originally to help the body top off with what it actually needs.”
FAQ
Does Dr. Li recommend multivitamins?
Dr. Li generally doesn’t emphasize multivitamins. He points out that only about 10 percent of a multivitamin is absorbed when swallowed as a tablet or capsule. Instead, he focuses on specific, targeted supplements and obtaining nutrients from whole foods.
How does Dr. Li view probiotics beyond gut health?
Dr. Li recognizes the importance of probiotics not just for gut health, but also for oral health. He specifically mentions Lactobacillus reuteri, a probiotic strain that can help prevent cavities and improve gum health.
What does Dr. Li say about getting nutrients from food vs. supplements?
Dr. Li consistently advocates for obtaining nutrients from whole foods whenever possible. He emphasizes that whole foods provide additional benefits like fiber, polyphenols, and other bioactive compounds that aren’t found in isolated supplements.
Does Dr. Li recommend different supplements for different age groups?
While Dr. Li doesn’t explicitly outline different supplement regimens for various age groups, he does emphasize the importance of certain supplements like vitamin D for those living in northern climates, regardless of age.
What’s Dr. Li’s stance on organic foods?
Dr. Li initially was skeptical about organic foods but changed his view after learning about research showing higher levels of beneficial compounds in organic produce. He now recognizes the potential benefits of organic foods as part of a nutrient-dense diet.
How often does Dr. Li recommend taking omega-3 supplements?
Dr. Li doesn’t specify a frequency for omega-3 supplements. However, he suggests that for those who don’t eat oily fish 2-3 times a week (with each serving being about the size of a deck of playing cards), an omega-3 supplement can be beneficial.
Are there any supplements Dr. Li advises against?
Dr. Li doesn’t explicitly advise against any specific supplements. However, he cautions against supplements that make “magical claims” and encourages consumers to be discerning and do their research.
How does Dr. Li view vitamin D from sun exposure vs. supplements?
Dr. Li acknowledges the importance of sun exposure for vitamin D production but recognizes that many people, especially in northern climates, don’t get enough sun. In these cases, he recommends vitamin D3 supplements to ensure adequate levels.
What does Dr. Li say about the relationship between supplements and longevity?
While Dr. Li doesn’t claim supplements are a magic bullet for longevity, he does cite research showing that higher levels of omega-3 fatty acids in the blood were associated with about five years of additional life expectancy.
How does Dr. Li’s supplement advice fit with his overall nutritional philosophy?
Dr. Li’s supplement advice is part of his broader nutritional philosophy that emphasizes whole foods, particularly plant-based foods, as the foundation of good health. He views carefully chosen supplements as a way to “top off” nutrients that might be difficult to obtain in sufficient quantities from diet alone.
