🥗 Dietary Supplements: What You Need to Know

Understanding Dietary Supplements

Since becoming a Nutrition Consultant, one of the most common questions I get is: “What supplements should I take?”

As Donna Porter, RD PhD, from the Congressional Research Service notes:

“You can call anything a dietary supplement, even something you grow in your backyard.”

Many people take supplements as an insurance policy against poor diet choices. While multivitamins and mineral supplements may fill some nutrition gaps, they cannot make a poor diet healthy.

Types of Dietary Supplements

Supplements come in many forms:

• Vitamins and minerals (Vitamin C, Vitamin E, selenium)

• Herbs/botanicals (Dong Quai, ginseng)

• Proteins and amino acids (Creatine, shark cartilage)

• Fats (Fish oils, DHA)

• Other plant extracts (Garlic capsules, fiber, cranberry)

Adding supplements should always be a personal choice. Many advertisements make claims without scientific backing, so research before buying is essential.

Choosing Supplements Wisely

• Check the manufacturer: Who makes the product? What research supports it?

• Understand ingredients and dosage: How much is needed for benefits?

• Storage matters: Many vitamins degrade in sunlight—store in a cool, dark place.

• Consider diet first: Often, eating nutrient-rich foods is more effective than supplements.

• Consult your doctor: Especially if you take medications or have health conditions.

Common Supplements and Their Benefits

Multivitamins: Good for filling nutritional gaps, though a healthy diet should be the priority.

Vitamin D: Supports calcium absorption, bone health, and may protect against autoimmune disease. Sources: fish, eggs, fortified milk, cod liver oil, sun exposure.

Omega-3 Fatty Acids: Support heart health and reduce inflammation. Sources: fish oil, walnuts, flaxseed, canola oil.

Calcium: Essential for bones, muscles, and nerve function. Sources: milk, yogurt, hard cheeses, spinach.

Choline: Supports neurotransmitter production. Sources: milk, liver, eggs, peanuts.

Fiber: Promotes digestion and blood sugar regulation. Sources: bran cereal, peas, lentils, fruits, vegetables.

Iron, Magnesium, Potassium, Zinc, Copper, Chromium, Manganese, Phosphorus, Iodine: Support energy production, bone growth, nerve function, and immunity.

Vitamins A, B-complex, C, E, K, Folic Acid: Aid in vision, metabolism, immune function, and cell growth.

Key Takeaways

Food is the best source of vitamins and minerals. With a balanced diet rich in variety, your body can often meet its nutritional needs naturally. Supplements are helpful when dietary gaps exist, due to food allergies, intolerances, or personal preferences.

Always make supplement choices based on individual needs, research, and professional advice. Your health and nutrition are personal, so choose wisely.