Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.
Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.
After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.
Because they don't have to be.
Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.
If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.
Each episode explores topics including:
• Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces
This isn't another podcast offering generic health tips.
It's a podcast about changing the future of shift work.
Because healthier people create stronger teams.
Stronger teams build better organisations.
And it all starts by understanding how to work with biology, not against it.
Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combinations of vitamins that go beyond just popping pills. Imagine boosting your bone strength with the powerhouse pairing of vitamin D and calcium or supporting your brain health with the synergy of B12 and folate, essential for plant-based diets. This episode promises to arm you with practical knowledge, emphasising the benefits of whole foods and smart vitamin combinations to optimise your well-being.
Shift work poses unique challenges, but with the right vitamin pairings, you can enhance your sleep quality, manage stress, and even improve muscle relaxation. Together we’ll explore how magnesium and vitamin B6 can be your allies in achieving these goals, along with the antioxidant boost from vitamin E and C. Misconceptions about vitamin K and D will be clarified, ensuring you don't fall for common pitfalls. Plus, learn why relying solely on supplements might not be enough. Engage with the community, subscribe for more insights, or take advantage of my personalised coaching sessions for guidance tailored to your lifestyle. Let’s move beyond survival and help you thrive.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.
Today's is an interesting episode . It was raised to me by a follower , hello Sky , that wanted to know about what vitamins work well with each other , as in how do they complement each other . Now , this I've got to be honest with you . This is actually a podcast that I've avoided to avoid confusion with people , but when a follower asked me to do a podcast on it , I'm actually going to do a podcast on it so that people have it as a reference tool to use if they need it . So let's talk about what vitamins work well together .
Speaker 1
Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified nutritionist , veteran law enforcement officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love .
Speaker 1
Enjoy today's show . Hi everyone , and welcome to another episode of A Healthy Shift . I am your host , roger Sutherland , and in today's episode , I'm shining the spotlight on a topic that is crucial yet often misunderstood , and that is vitamins and how they work together . Now I want to start this podcast off by saying this in particular , fruits and veggies . Okay , thanks for joining me and I'll catch you on the next episode .
Speaker 1
No , really , the most important and the best possible way to actually get the whole range of vitamins and minerals that we need , as in our micronutrients , is to eat a full range of all the colours of our fruits and our veggies . And we don't need to demonise sugars in fruits and veggies . Yeah , they're carbs , but they're not going to cause you any grief in any way , because you just can't eat enough of them that it's actually going to cause you any major problems . So that's where it's at . Fruits and veggies should always be your number one source for all of your vitamins and the minerals that your body requires . That's what it's designed to do . That's what we should be doing . But the other thing is we seem to not eat well at all as a shift worker . So what we do is we try and put the Band-Aid on the open wound , and what we do do is we wander into our local pharmacy or supplement store and we just see something that's all colorful and looks good and we just buy it because it sounds good , and I have to be the one to tell you that the efficacy of store-bought supplements and vitamins are absolutely horrendous , and sometimes they don't even contain what they're specified to contain or it is in such a minute quantity that you really really are wasting your money , literally . Now I've shown this on my stories before of aisles of supplements in pharmacies and that they are just a total money take . For argument's sake , let's talk about hair , skin and nails and the supplement that has hair , skin and nails that a lot of women buy . Do you know ? If you increase your protein in your diet , that's all you need . You wouldn't need to buy a supplement , because protein is literally the builder of hair , skin and nails Protein . So that's all you would need .
Speaker 1
But anyway , a lot of people do take vitamins and as shift workers , sometimes it's not a bad thing because we've got a fairly compromised diet , as in it's hard for us to . Well , it can be . It gives you the illusion that it's hard for us to actually eat properly . It's not , but while you're finding your way , taking certain supplements can actually be pretty good to just help you to make sure that you are covering a full spectrum . I'll be open and transparent . Me personally , I take a multivitamin and I take the Thorne multivitamin of the plus 50 . So the over 50 year olds , because I'm just a tad over 50 . Anyway , so I take the Thorn multivitamin and the reason why I take the Thorn one is because the efficacy of it is excellent . In fact , the efficacy of all Thorn products is very , very good .
Speaker 1
But what the thing is , many of us take vitamins but we don't always know how all of these micronutrients interact , which is the vitamins and the minerals . So you might be popping a multivitamin or some specific vitamins like vitamin D or vitamin C , but you're completely unaware of how they complement each other and you may not be getting the full benefits because of that . So today , what I'm going to do thank you to Sky for actually asking me to do this I'm going to break down the key vitamin pairings to help you to maximize the benefits of your supplements and whole foods . So grab your pen and paper and you can come back to this point , which is the five minute and 20 second mark of the podcast , as everyone glances at their clock I saw you do it , I did and let's look at what pairings work . So let's go through some key vitamin pairings and how they help us .
Speaker 1
One of the most important in fact , I would almost put it down as the most important is vitamin D and calcium . First off , we have vitamin D and calcium . First off , we have vitamin D and calcium . These two are well-known partners because , as vitamin D is essential for calcium absorption , so we need vitamin D to help to absorb calcium into the bone . You see , calcium is super important for our bone health , but without getting enough vitamin D , our body actually struggles to really absorb the calcium properly . And vitamin D helps to transport the calcium into the bone , which makes this duo absolutely essential for our bone density . And as we age , this is important especially for those working in shift environments where physical resilience is crucial . So if you're not someone who's resistance training , then what are you doing to tell your body that it's actually needing this bone ? Or to replace the bone or to do all of those ? Keep our bones nice and strong . What we want to do is we want to be taking vitamin D to actually help with the absorption of that calcium .
Speaker 1
And another tip here many people , and especially shift workers , might actually and are more than likely low on vitamin D due to that limited sun exposure , and I've done a whole podcast on this . It's a really important topic for our shift workers , who suffer horrendously from fatigue . But one of the main contributors of fatigue is poor vitamin D levels . So whenever you go and get your bloods checked , ask your doctor to check for your vitamin D as well , because it's what we call a fat-soluble vitamin More on that later . But it will actually store in your adipose tissue , in your fat tissue , until such time as your body wants to use it or needs to use it . But over the winter months or when we're not getting enough sun through our shift work , those vitamin D stores completely deplete . So supplementing with a high quality vitamin D3 can literally make a really big difference , especially if you're aiming to support your bone and your muscular health .
Speaker 1
The next pairing is another important one too , and that is vitamin C and iron . So let's talk about those two , because iron is vital hello shift worker for energy production , oxygen transport and overall stamina , and we could all use some of that . But there's a catch . Iron , and particularly plant-based or non-heme iron , which is what it's known is not easily absorbed , and this is where vitamin C steps in . It converts iron into a form that's easier for our body to absorb , which can be a game changer , especially for shift workers , who need all the energy they can get . So try eating vitamin C rich foods like citrus fruits or bell peppers , capsicum with your iron rich foods such as spinach or red meat , and it's a simple trick , but God , it's so powerful for maximizing that iron uptake Really , really important .
The next pairing that I want to talk about is vitamin B12 and violate , which is B9 . These B vitamins work really , really well together to support DNA synthesis , red blood cell formation and overall cellular health . This combination is particularly vital for mood regulation and brain health , as well as nerve function , all of which absolutely takes a massive hit in our shift work settings , and many people , especially those on a plant-based diet , are most likely low in B12 . So ensuring that you get enough folate-rich foods like leafy greens , along with a B12 supplement if needed , can be enormously beneficial for our plant eaters and you might need more and you might feel a lot more energetic and focused , which is invaluable during our long night shifts . The next pairing is magnesium and vitamin B6 . Magnesium is known for its role in muscle relaxation , in the quality of our sleep and managing stress , while B6 aids in the metabolism of amino acids , neurotransmitter synthesis and also in our energy production . But together they actually support mental clarity and help to regulate our mood , which makes them ideal for shift workers who will face frequent disruptions to their routines . Now , if you're looking to support your sleep or lower your stress , magnesium and vitamin B6 is fantastic , so try a magnesium supplement with B6 in the evening , especially if you're trying to wind down from a busy shift .
Speaker 1
Pairing number five is vitamin E and vitamin C . Both of these are both very powerful antioxidants , but they're even stronger when they work in tandem together . Vitamin C helps to regenerate vitamin E after it's been used up . Fighting those free radicals provides a double layer of protection against oxidative stress , which is crucial for our shift workers who have irregular sleep patterns and may be exposed to increased environmental stresses and that circadian disruption again . So incorporating foods rich in these antioxidants and here we go nuts , seeds , berries , citrus fruits can all help to protect your cells from damage over time . Important Now .
Speaker 1
A lot is written about vitamin K and vitamin D together . Now I want to be quite clear on this , because the evidence at this point in time does not support it . While vitamin K and vitamin D both provide significant benefit for our bone health and calcium metabolism . There's actually no direct evidence that vitamin K is required for the absorption of vitamin D . Now I've heard this and seen this written by people who should know better that you've got to have vitamin K with vitamin D , and nothing could be further than the truth . You do not . Both of them combined appear to be more effective for overall bone health and calcium metabolism than either of them on their own , but there is no direct evidence that suggests that vitamin D is useless unless you take vitamin K with it or vice versa . That's rubbish . So if you're taking a vitamin D supplement , it's not going to hurt you to take vitamin K as well . It's just that it's not necessary , either from a food source like leafy greens or a quality supplement that combines the two . But I just want to emphasize again not necessary .
Speaker 1
Now , what are some of the common mistakes that we make with vitamins ? Now that we've covered some of our better pairings , let's talk about some common mistakes that people make . One of them is taking high doses of single vitamins , and the classic for this that we see all the time is super dosing on one vitamin like vitamin C . Now , this doesn't mean better results , and it can actually sometimes do more harm than good . For example , excess iron without getting enough vitamin C or calcium without enough vitamin D can literally lead to complete imbalances . Not to mention the fact that vitamin C is a water-soluble vitamin and whatever your body doesn't use , it literally just urinates out . It's not fat-soluble , it's not stored . Whatever you don't use , it just gets rid of . And to give you an idea of what the daily dose of vitamin C is , it's about half a cup of capsicum or bell pepper . That's all it is . It's not much . So when you take those 1,000 or 2,000 milligrams of vitamin C , you're making and manufacturing expensive urine . That's all you're doing . Now .
Speaker 1
The next step that we have to be really , really careful of is we have to stop ignoring food as our primary source of getting everything , because everything comes balanced really beautifully in our foods . Now , supplements are really really good for filling gaps , but whole foods must be your foundation and if you pair your food strategically to get these vitamins benefit naturally , then you are absolutely ahead of the game . The next thing that we have to be careful of and keep this in mind important taking vitamins on an empty stomach , because some vitamins , especially fat-soluble vitamins like vitamin A , vitamin D , vitamin E and vitamin K all need to be taken with a source of fat so that they are actually absorbed into our system , because if you take it on an empty stomach , it may actually mean that you're actually not getting the benefit of them . So what's some practical tips to get the most out of our vitamins ? Well , you knew it , number one was always going to be to start with whole foods . Well , you knew it . Number one was always going to be to start with whole foods Whenever possible . Choose a diet rich in whole foods leafy greens , colourful fruits , nuts , seeds , lean proteins , which can all help you to get your essential vitamins . And I did forget the vegetables . Make sure you've got those as well . And when we pair , pair smartly .
Speaker 1
If you do take supplements , try to mimic these pairings . For example , take your vitamin D and calcium together and have vitamin C with iron-rich meals . Just those two alone is enough . Quality over quantity . Choose high-quality supplements . Get a proper supplement . Speak to the pharmacist and get a decent one .
Speaker 1
Avoid fillers and look for vitamins that are well-researched , with third-party certification can always be a really good indicator of the quality of them . Don't just buy any and don't buy the cheapest because generally it's cheap for a reason . And also , please remember this , as with everything that we do in life , to achieve consistency and routine is our key , because consistency really matters and if you aim to take your vitamins at the same time each day , ideally around a meal , to get the best absorption and make it easier to remember . So that's's it . Thanks , guy . I really appreciated you asking that one , and also , and as always , anybody , anybody that has anything that they would like to hear explained properly over 20 minutes or 10 to 20 minutes in a podcast , reach out to me , ask me . I'm more than happy to do an episode on it , just for you , to help you .
Speaker 1
As we wrap this one up , remember that while vitamins can support our health in big ways , they are not a magic bullet .
They work best as part of a well-rounded lifestyle that includes balanced nutrition , adequate sleep and , of course , exercise some form of movement adequate sleep and , of course , exercise some form of movement .
Speaker 1
But remember , if you're ever in doubt , consult with a health professional who understands your unique needs and especially your unique needs as a shift worker . So thank you for tuning into today's episode on vitamin pairings and if you enjoyed today's discussion . Please hit that follow button , leave a review or reach out with any questions that you have . And , for those interested in more personalized guidance , feel free to check in the show notes and you can book a one-on-one coaching session with yours truly and I'd be happy to show you how I can help you stay well , stay healthy and , as always , I'm here to help you thrive , not just survive . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .
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