5 of the Most Popular Supplements: Should I Be Taking Them?

“What supplements should I take?” is probably one of the most common questions that our team gets from clients. And our answer, as with practically anything when it comes to nutrition: there is nuance. There is no blanket, one-size-fits-all answer! Everyone is an individual and so that answer changes from one person to the next.

Even if you are focused on consuming a whole food-based diet, nutrient-depleted soil makes it almost impossible to meet all nutrient needs with whole foods alone; this poor soil quality is a direct result of decades of suboptimal farming practices. In fact, studies have shown that many fruits and vegetables today have one-quarter to one-third of the nutrients that they did 50 years ago. One study found that you would have to eat eight (!!!) oranges today to get the same amount of vitamin A as one orange about 50 years ago! Additionally, certain nutrients are found richly in very few food sources, so supplementation can be helpful.

When it comes down to it, the absolute best way to understand your individualized supplement needs is through nutrient testing and working with a skilled practitioner. Let’s dive into some of the most common supplements!

Vitamin D

Otherwise known as the sunshine nutrient, vitamin D is found in only a few foods. These include fatty fish, pasture-raised eggs, mushrooms grown outside and it is also fortified in some foods like milk. Vitamin D is key not only for healthy bones, but also to support strong immunity, for nervous system and muscle function, and even a healthy mood. Vitamin D is a fat soluble nutrient so we want to avoid overdoing it as it can become toxic in the body if taken in excessive amounts. Vitamin D is a great example of more is not always better!

Pro Tip: Aim for 15-30 minutes of sun exposure (depending on skin tone; darker skin tones need longer in the sun to produce more vitamin D) without sunscreen, then apply sunscreen for skin health if sitting outside for longer. This alone can be enough to meet your vitamin D needs, but have your levels tested and see if additional supplementation is warranted. It is also key to note that an individual's vitamin D levels may be different in the summer versus the winter months, so it's best to test during each season so you can adjust your needs accordingly.

Magnesium

Magnesium is one of the most common nutrient deficiencies our team sees when testing nutrients in our practice. Magnesium is key for over 300 enzymatic reactions in the body, meaning that consuming enough is critical for optimal functioning of everything from blood sugar control and muscle function to energy, sleep and heart function. Great sources of magnesium include nuts and seeds (particularly pumpkin seeds and almonds), green leafy veggies like spinach and kale, and beans. However, again, because our soil is not as rich in nutrients as it once was, even those eating a whole food-based diet likely aren’t consuming adequate magnesium to optimize health.

Pro Tip: There are a few different types of magnesium - you can see a little recap here for some guidance. For many of our clients, we recommend a magnesium blend to support healthy function and sleep.

Probiotic

We live in a culture that focuses on “what pill can I take to solve my problem?” but it’s just not as simple as that. Take probiotics, for example. Probiotic supplements vary so much from one to the next; they each contain different strains with varying benefits, different quantities of probiotics, and frankly, many of them don’t even reach the colon where they are needed to do their work.

Pro Tip: Incorporate probiotic-rich foods into your diet. A little truly goes a long way! Raw sauerkraut and kimchi can be great additions to a salad, an egg-based breakfast or simply eaten right out of the jar! Organic tempeh is an awesome protein & probiotic-rich option, and miso can be used for a marinade or in soup!

Iron

Many clients come to us in an iron insufficient state. Iron is such a critical nutrient that is often overlooked, particularly when it comes to its benefits around energy. It is key to look at the full picture including iron stores, which isn’t always done properly when seeing a conventional physician.

Let’s quickly back track & indulge us as we dive into a little science lesson, shall we?! There are two different types of iron..

• Heme Iron: Found in animal products like beef, fish and chicken. This type of iron is the most bioavailable, meaning it’s easiest for our bodies to absorb and use.

• Non-Heme Iron: Found in green leafy veggies like spinach, broccoli and bok choy. This type of iron is not as bioavailable as heme iron, meaning it’s not easy for our body to absorb. Adding vitamin C to iron can increase its absorption, so it can be helpful to add vitamin C-rich foods (like lemon, bell pepper or berries) to greens to increase the absorption of iron.

Pro Tip: Ask your doctor to check your full iron panel and base your iron supplementation needs accordingly. Diet shifts could be enough, depending on the individual. Some research has also shown that supplementing with iron every other day - as opposed to daily - can be beneficial for absorption. Also, it’s known that iron supplements can be constipating; iron bisglycinate is more gentle on the stomach (aka less constipating) than other forms of iron. Lastly, as per our team of functional nutritionists, many people shouldn't supplement with iron since you can have iron overload and that will increase inflammation. As with all of these, you always want to test your unique levels before determining supplementation needs.

Omega-3 Fatty Acids

Omega-3 fats are essential to consume from food since our body can’t make them on its own. Some of the richest food sources include fatty fish (like salmon, mackerel, sardines and anchovies) and pasture-raised eggs; while chia and flaxseed have some, it is less bioavailable meaning that your body has to work hard to convert it and at the end of the day it's not as impactful as eating fatty fish. Omega-3 fats are so important for lowering inflammation in the body, and unfortunately, the typical American diet is severely lacking in this nutrient; at the same time, most Americans are overconsuming another type of fatty acid – called omega-6 fats – and this imbalance between omega-3 and omega-6 promotes inflammation in the body.

Pro Tip: Ask your functional medicine practitioner to check your fatty acid levels. This will give you a clearer picture into what your unique levels are and what appropriate supplementation looks like for you. Also, of note, an article was recently released that highlighted potential dangers of fish oil supplementation; the research shows that this is mainly because so many fish oil supplements are oxidized. However, if your fish oil is from a quality source, that is not a concern and this supplementation can absolutely be very supportive of health. 

When it comes to any nutrition and supplement plan, it’s essential to continue to follow up with your practitioner to adjust dosages and your nutrition plan accordingly. The absolute best way to understand your individualized supplement needs is through nutrient testing and working with a skilled practitioner. Humans are not static. We evolve and change, and what works best for us during different phases of life can shift as well. If you’re interested in working with one of our functional nutritionists who can create a unique nutrition and supplement plan for you, check out our VIP Program! We also offer a free discovery call with one of our functional dietitians to determine the best program for you.

Being Functional Nutrition dietitians, Jamie Foti, Christina Palmisano & Michelle Sirmons contributed to this article.