Health-focused media is constantly pushing us to buy the latest dietary supplements…but do we really need them?
As a Boulder-based registered dietitian who still keeps a handful of clients on her docket, the number of questions I receive about dietary supplements is overwhelming. In a place like Colorado where health and wellness are at the forefront for most, the supplements I’m asked about go far beyond your everyday multivitamin…herbs, mushrooms, algae…it’s mind boggling.
But do we need to be taking copious amounts of supplements everyday?
My general rule of thumb is that if you’re eating a balanced diet, you shouldn’t need to supplement very much. While ‘a balanced diet’ can vary depending on age, activity level, and pre-existing conditions, it typically is one that includes most (if not all) of the food groups. For an easy-to-understand visual of what this can look like, I usually steer people towards Harvard University’s T.H. Chan School of Public Health’s Healthy Eating Plate:
You can see that plate is made up of 1/4 whole grains, 1/4 healthy protein, and 1/2 produce foods (i.e. fruits and veggies). It also encourages frequent water intake, the inclusion of healthy oils, and daily activity. The ratios shown on this plate are what meals and snacks should generally resemble, though it can look many different ways.
While I could spend an entire post talking about balanced eating (and maybe should!), I bring this up because if we are generally eating in this way, we should be meeting the mark on our macronutrient and micronutrient needs.
Most people meet their macronutrient (carbohydrates, fat, and protein) needs pretty easily on a regular basis, even if they aren’t eating in a balanced way. However, the micronutrients (vitamins, minerals, and plant compounds) are a different story. Americans commonly aren’t eating enough fruits, vegetables, nuts, seeds, and whole grains, aka the plant-based foods, where many of these crucial micronutrients are found. This is where the notion of supplements comes into play.
While I always encourage food first, there are some people that won’t (or can’t for a variety of reasons) meet all of their plant-based food needs on a given day, especially fruits and veggies which provide much of our micronutrients. In this case, I might recommend a multivitamin.
There are other circumstances where dietary supplementation may be appropriate. For example, those following a strict plant-based diet can be at risk for vitamin B12, iron, calcium, iodine, omega-3 fatty acid, and vitamin D deficiencies if they aren’t intentionally planning their meals. Supplementing some of these, especially vitamin B12 and iron, would be a smart move if a deficiency is present.
Additionally, for those of us living in the northern hemisphere, it can be a real challenge to not only get enough vitamin D but to do so while also protecting our skin from harmful ultraviolet rays (UV) rays as sunscreen can lower vitamin D absorption. And thus, a vitamin D supplement would be a totally appropriate addition, especially during winter.
Beyond these, probiotics are another common supplement that usually gets my stamp of approval as many people often don’t prioritize probiotic-rich foods in their everyday lives. However, that (of course) is not always the case, especially now that probiotic foods are becoming more and more popular.
This really illustrates how individualized supplement regimens can and should be. It’s always a good idea to run whatever dietary supplements you’re interested in taking by a registered dietitian or your healthcare provider. There could be other supplements that would be appropriate for you on a regular basis or during bouts of illness that these professionals can suggest. Similarly, you could be taking unnecessary supplements that they might recommend discontinuing.
Are Dietary Supplements Sustainable?
On the sustainability side of things, supplements are not always optimal. This is because there’s a whole set of emissions tied to the procurement of ingredients, production of the supplement itself, and transportation of materials, just to name a few. Many of these emissions can be avoided when we buy whole foods, especially from local producers, to meet our nutrition needs.
However, there may be some supplements that we need to maintain optimal health and it is more than okay for our health to outweigh environmental impacts. That being said, sustainability is yet another reason why we want to only invest in supplements that we actually need. When we’re living by this principle, we can utilize necessary supplements without guilt.
What to Look for In a Dietary Supplement
So, what should you be looking for in a dietary supplement? Here are two of my top tips:
- Limited Additives and Mystery Ingredients: The biggest red flag I have when it comes to dietary supplements are unnecessary added ingredients, the most concerning of which is added sugar. Yes, it’s more fun to take supplements when they come in gummy form but these options can soon be more candy-like than health-boosting. While not all gummy vitamins will be laden with added sugar, many are so be sure to look at the nutrition facts panel and ingredients list to steer clear of them. Additionally, you’ll likely see other ingredients in your supplements like cellulose gel, starches, and other additives. Though many of these are needed to form capsules and tablets, we want to look for brands that don’t contain excessive amounts of them.
- Verified by a Third Party: Unlike food and beverages, the U.S. Food and Drug Administration (FDA) does not require supplement companies to provide proof of safety or validity of their products prior to entering into the market. This means that supplements that aren’t safe or actually beneficial to our health can legally be sold to consumers in this country. This shifts the responsibility back to the supplement company, which obviously has a vested interest in selling their product no matter what. Thankfully, there are few organizations conducting third-party supplement verifications including NSF and U.S. Pharmacopeia (USP), which are among the most reputable. I always advise clients and readers to look for certification stamps from either of these organizations when buying supplements.
Nature Made
*This section of the post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.
While there are many brands that meet these criteria, one of brand that I personally have been using for years and often recommend to others is Nature Made.
With over 50 years of expertise, Nature Made produces high-quality supplements as the #1 pharmacist recommended vitamin and supplement brand.
All of their products have undergone purity and potency testing by USP, so you can rest assured that you’re buying what you think they are. Plus, they work with a robust team of registered dietitians, PhDs, and doctors to offer the most evidence-based products and dosages.
Nature Made is also the parent company for other great supplement brands including food-based vitamin company MegaFood. While I wouldn’t recommend every product Nature Made makes (like the gummies), they do offer a wide variety of other excellent products including multivitamins, single vitamins and minerals, herbs, probiotics, and more.
Click here to explore their multivitamin options and here for their immune health-boosting products. Plus, if you order $35 of products or more, they’ll send you a free gift!
Though this is likely the first of many supplement conversations to be had here on Sustain + Nourish, you now have a great introduction to the food-first approach, when supplements might be appropriate, and what to look for when purchasing!
