Vitamin D, milk thistle and B12: the three supplements I take and why

Affiliate disclosure: the product links in this post are affiliate links to Canadian Protein. If you buy through one, I may earn a small commission at no extra cost to you.

People ask what I take, so here it is. Three things: vitamin D, milk thistle and B12. This is my N=1. It's a list of what I take, not a recommendation for you. I'm not a doctor, I'm not giving dosing advice, and none of this is medical advice. Talk to your doctor before you take any supplement.

First, the unsexy truth: supplements are the sprinkles

Sleep, food, lifting and walking do the heavy work. Supplements are the sprinkles. If your basics are a mess, a bottle won't rescue you. If you want the basics first, start with walk, lift, sleep.

Vitamin D: my backup sun

Vitamin D (opens Canadian Protein, affiliate link)

Vitamin D is made in your skin from sunlight. Vancouver winters are famously grey, and in the darker months sunlight at Canadian latitudes is generally too weak to make much vitamin D, which is why people here commonly talk about supplementing. So I think of mine as backup sun.

The caveat that matters: vitamin D is fat-soluble, so more isn't automatically better, and too much can be harmful. That's exactly why I'm not giving you a number. Talk to your doctor, and ask about a blood test.

Milk thistle: being nice to my liver

Milk thistle (opens Canadian Protein, affiliate link)

Milk thistle is a plant extract traditionally used for liver support. My reasoning is simple: I'd like to be nice to my liver. That's the honest extent of it, and it is not a free pass for the pizza.

Now the honest part: I'm not claiming milk thistle treats, fixes or prevents anything. Supplements can interact with medications, so if you take any, talk to your pharmacist or doctor before adding it. If you're worried about your liver, the answer is a doctor, not a capsule.

Vitamin B12: small capsule, big "I have my act together" energy

Vitamin B12 (opens Canadian Protein, affiliate link)

B12 is found mainly in animal foods like meat, fish, eggs and dairy. People who eat few or no animal products are commonly told to keep an eye on their levels. Low B12 can be one of many reasons for tiredness, which has plenty of other causes too, so guessing is a bad plan.

That's my N=1, and not a reason for you to take it. If you wonder whether you need it, talk to your doctor about a blood test.

Talk to your doctor: do you need these?

I have no idea what you need, and neither does a stranger on the internet. Your diet, your bloodwork, your medications, your age and where you live all change the answer. Someone else might need none of these three, or something I haven't mentioned. That's the whole point of asking a professional who can see your actual numbers.

If you do decide to take something, tell your doctor and pharmacist. It takes thirty seconds and it can save you from a bad interaction.

Before you buy any supplement

• Food first. Can a better plate cover it? Ask your doctor or a dietitian.
• Test, don't guess. Ask your doctor about blood tests instead of going on a hunch or an influencer.
• Talk to a professional. Especially if you're pregnant, take medication, or have a health condition.
• Check the label. In Canada, licensed natural health products carry a Natural Product Number (NPN) on the label. It's a reasonable first thing to look for.
• Be wary of miracle claims. If a bottle promises to fix everything, close the tab.
• Don't copy my list. I'm one person with one set of circumstances. That's what N=1 means.

Where to find them

I keep these three, with photos and links, on my What I take page. They're all affiliate links. I won't pretend otherwise.

The bottom line

Three supplements, one backup sun, one liver I'm trying to be nice to, and one small capsule with big energy. If you take medication or have a health condition, talk to your doctor before you add anything. That's not me covering myself. It's the best advice in this whole post.

Want the basics that matter more? Start with why the scale lies and protein, macros and calories. The Bull app opens early November: see the app. My longer notes are in the book.

Quick answers (FAQ)

Should I take what you take?

No. This is what I take, not a recommendation for you. Talk to your doctor or pharmacist before adding any supplement, especially if you take medication or have a health condition.

Do you give dosing advice?

No. I am not a doctor and I do not give doses. A blood test and a conversation with your doctor beat guessing.

Are these affiliate links?

Yes. The product links are affiliate links to Canadian Protein. If you buy through one, I may earn a small commission at no extra cost to you.

Do these supplements treat or prevent anything?

I am not claiming that. This is a list of what I take. Food, sleep, lifting and walking do the heavy work.