Opinions regarding the role and necessity of nutritional supplements can vary. The majority of people will at some point in their life choose to (or need to) take a nutritional supplement. This part of the Habits Series will address some of the main reasons people choose to take dietary supplements. While considering situations where they can be incredibly beneficial, we want you to ask yourself:
Are you taking supplements out of habit?
Are they making a difference?
Is there a food-alternative that might actually be even better for your health?
This article looks at some supplement (and dietary) habits that could support certain aspects of health. Read on to find out more about the following:
Adding supplements to a diet can be seen as a solution to either prevent or resolve a health issue or symptom. The reality is, that dietary supplements don't "boost" you, in the sense that they will magically stop you getting a cold, they do however provide a bridge which you can use to access improved health situations.
Supplementation = the act of adding something to something else in order to improve or complete it.
Dietitians use the phrase "food first", meaning that wherever possible we should aim to get what we need (nutritionally) from real foods. The reason for this is that there are secondary compounds that can be found in whole foods that you don't get from a supplement. For example, taking a vitamin C tablet instead of increasing the intake of fruits and vegetables means that you miss out on a valuable source of fibre, vitamin A, vitamin E, potassium, folate and other phytonutrients which could reduce the risk of cardiovascular disease, high blood pressure and cancer.
There is, however a place for supplements alongside a well balanced diet, if you recognise that you need a little extra. For example: taking folate supplements during pregnancy, having vitamin D in the winter months, vegans taking vitamin B12, or adding omega 3 capsules if you don't eat oily fish.
Dietary supplements should not be used to replace a balanced diet. They can, however bridge any gaps and be used as a helping hand.
It is possible to have a healthy diet, but not quite get everything that you need (no one is perfect!) For example, this can be because of health conditions which affect nutrient absorption, food allergy/intolerance or personal preferences which limit your intake, or the availability/access to certain foods.
As with many things in life, more doesn't always mean better. Regularly, when discussing supplements with clients, it becomes apparent that they are taking different supplements which have an overlap of nutrients. In some cases, especially with the fat soluble vitamins (which our body stores and thus doesn't excrete any excess) i.e. vitamins A, D, E & K, it could lead to toxicity. It is vital that nutrition supplements are chosen for the right reasons, and that they don't exceed safe, recommended doses.
Consider the following when deciding whether you need to take supplements:
Your current diet - is there anything you avoid eating which limits your dietary variety? (See the table below).
Are there are foods you could increase to provide more key nutrients, instead of taking supplements?
Do you take any medications that might be affected by the supplements (some supplements can inhibit the absorption of medications)?
Which supplement brand and product should you choose (i.e. price, dosage, ingredients)?
How often do you need to take them, and for how long?
Would you like an assessment of your dietary intake, including a comprehensive report which breaks down your intake of each micro/macro-nutrient? Please see our Supplement Assessment .
The table below shows some of the most commonly avoided foods, and some of the key nutrients that are found within these foods. The key nutrients within the foods you avoid should be considered when looking for an alternative food or a dietary supplement.
Commonly avoided foods | Key nutrients within this food |
Dairy | Calcium, protein, magnesium, B vitamins |
Gluten | Fibre, B vitamins, calcium, iron, zinc |
Eggs | Protein, iron, B vitamins, selenium, vitamin D |
Nuts | Unsaturated fats, protein, magnesium, vitamin E |
Red meat | Iron, protein, magnesium, B vitamins |
High FODMAP* foods | Fibre, protein, prebiotics, iron, calcium, B vitamins |
*FODMAP stands for "fermentable oligosaccharides, disaccharides, monosaccharides and polyols". These are sugars which are difficult for your small intestine to absorb, and can therefore cause digestive upset (i.e. IBS symptoms). The low FODMAP diet should only be done for a set period (due to the amount of foods it restricts), and ideally under the care of a health professional that is familiar with food removal and reintroduction.
Here are some diagrams that can be used to look for alternative foods sources of some of the key nutrients listed above:
After considering some of the key nutrients we might be missing, it is also worth looking at specific wellness goals that can be influenced by dietary changes. You can then evaluate whether the foods you avoid might be contributing to your mood, the efficiency of your immune system or your daily energy levels. These 3 topics have been highly condensed, as diet isn't the only factor at play and these lifestyle interactions are complex. For the purpose of this article we are just looking at a few key nutrients which could help.
Supplements to support the immune system
The following diagram shows some of our most recommended nutrients when it comes to immunity. As mentioned above, supplements shouldn't be seen as "boosting immunity", they simply provide that extra edge on top of your nutritional intake. Don't forget that our immune system is also affected by the amount/quality of our sleep, exposure to toxins (smoking/pollution), amount of physical exercise and the amount of stress we experience. Helping your immune system isn't just about taking vitamin C and zinc, it truly requires you taking an holistic look at every aspect of your lifestyle.
If you are interested in nutrition and the immune system and want to learn more about the science of staying well, we can highly recommend this book written by Dr Jenna Macciochi. Or this recipe book, which is full of simple, healthy recipes and includes all of the foods/ingredients we have mentioned.
No one has time to be sick, so make time to look after yourself
The diagram below highlights the key immune-supporting nutrients in the center, their food sources in the second ring, then the benefits/doses of each in the outer section.
Supplements to support your mood
The following diagram shows some of our most recommended nutrients when it comes to mood. This is a growing topic and something we have seen a lot of positive results in through our work with clients suffering with their mental health (especially when combined with physical activity). The role of food and supplementation in relation to depression, anxiety and mood is generally overlooked. For example, clients going through the peri-/menopause can see vast improvements in mood and anxiety when they make small dietary adjustments. The following diagram is a very basic overview, if you are interested in nutrition and mood, please contact us for a personal assessment.
The diagram highlights the key nutrients in the center, their food sources in the second ring, then the benefits/doses of each in the outer section.
Supplements to support your energy
The following diagram shows some of our most recommended nutrients when it comes to energy. As with mood, improving energy levels are a regular request by clients. Diet can be a factor, but it is also important to look at this from a whole lifestyle approach, again considering stress and sleep (among other things). When considering diet, there are many reasons why energy levels might be all over the place. It is important to consider what you are eating, when and how much of each macro-nutrient (protein, fat, carbohydrate) you are consuming. It is a controversial topic in non-diabetic clients, but we find the use of continuous glucose monitors (for a short period) highly useful in educating people about their ideal meal timings and ratio of protein/carb/fat.
The diagram below highlights the nutrients in the center, their food sources in the second ring, then the benefits/doses of each in the outer section.
Remember, there is a place for supplements, but they should be used sensibly and (ideally) recommended following a comprehensive dietary assessment. Some supplements are very expensive and it could be possible to bridge that gap with a small dietary adjustment instead.
If you already take supplements, here are a few tips for you:
Never exceed the recommended dose.
Always check that there won't be any interactions with medications you are taking.
If it is recommended that you take supplements more than once a day, don't be tempted to take them all together. Our bodies can only absorb so much at a time. If you take in too much in one go you will end up creating some very expensive urine as you body excretes any excess.
Last but not least, find out whether you can add a certain food to boost the nutrient you are supplementing. If you aren't sure, please contact us for advice, or you can book a Supplement Assessment.
When necessary, we recommend supplements to our clients. Our supplement provider is Sunday Naturals. If you are interested in their products you can look through their extensive selection here. As a partnering healthcare practice, the Eat Well Clinic is able to offer a 10% discount to our readers - with the following code: TAN85760
Have you decided that you would like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.
If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.
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