Key takeaways:

• • Prioritize getting your nutrients from a healthy, well-balanced diet, using supplements to fill in gaps if necessary
  • If you choose to take supplements, we recommend choosing products that are third-party tested by a reputable organization such as NSF, who make sure that products are not contaminated and contain the ingredients listed on the label.
  • Always check with you doctor before starting a new supplement

Supplementation is a popular topic, with over half of Americans reporting they use supplements regularly. With a market so full of supplements, it can be confusing to know which ones to take or if you should take any at all!

Supplements come in many forms from tablets and capsules to gels and gummies to liquids and sprays. Common supplements include vitamins, minerals, protein, and probiotics. It is important to remember that while supplements can be useful for filling in gaps in your diet, most individuals can get all the nutrients they need from eating a healthy, well-balanced diet. Every individual’s needs are different, so we recommend talking with your doctor before starting a new supplement.

Pros of Supplements 

• • They can provide extra nutrients when your diet is lacking or if you have certain health conditions that increase your risk of nutrient deficiency, such as cancer, diabetes, malabsorption, alcoholism, or chronic diarrhea.
  • They can help individuals with increased nutrient requirements associated with growth, chronic disease, medication use, pregnancy, lactation, and aging meet their dietary needs.
  • They can help meet the dietary requirements among individuals with lower intake due to intentional weight loss or poor appetite.

Cons of Supplements 

• • The FDA regulates supplements as food rather than drugs, meaning it lacks the authority to regulate their safety and effectiveness. Supplement manufacturers are responsible for the purity, composition, quality, and safety of supplements. If you choose to take supplements, we recommend choosing products that are third-party tested by a reputable organization such as NSF or USP, who make sure that products are not contaminated and contain the ingredients listed on the label.
  • Supplements can have side effects if taken with certain medications or if you have a pre-existing health condition.
  • Many supplements provide more than the recommended daily value of a nutrient, so you may be getting more than you need. In some cases, too much of a supplement can be harmful.

Which Supplements to take

Below are examples of nutrients many Americans are deficient in that may be beneficial to supplement:

Vitamin D

Many individuals are deficient in Vitamin D because they live in geographical locations that prevent them from getting adequate sunlight year-round. Vitamin D is not present in many foods, making it difficult to get enough from the diet alone. Vitamin D-rich foods include mushrooms, egg yolks, fish such as salmon, tuna, and sardines, and fortified cereals, milks, and juices. If you are deficient in Vitamin D, we recommend taking Vitamin D3 supplements because it is the most readily absorbed and used form in the body.  The recommended daily intake of Vitamin D is 600-800 IUs.

Magnesium

The recommended dietary allowance of magnesium is 310–320 mg/day for women and 400–420 mg/day for men, although it is estimated that only 52% of Americans are consuming adequate amounts. Magnesium-rich foods include green leafy vegetables, nuts and seeds, beans, whole grains, and dairy products. Magnesium has many functions in the body, such as promoting quality sleep and relaxation, preventing constipation, and promoting muscle recovery.  

Omega-3’s

Omega-3 fatty acids are fats found in fish, shellfish, and plants such as flaxseed, chia seeds, and black walnuts that support the structural integrity of our cell membranes. The human body can’t produce enough omega-3 fatty acids on its own, meaning we must get them from dietary sources. The most common omega-3 supplements are sourced from fish oil, however, there are also vegetarian omega-3 supplements that come from algal oil and flaxseed oil.

Vitamin B12

We recommend Vitamin B12 supplements to many vegetarians and vegans because it is a vitamin most commonly found in animal foods such as eggs, meat, and dairy. The recommended daily intake is 2.4 micrograms.