Should we be supplementing?
I am often asked ‘should we be supplementing? Can’t we get all our nutrients from food?’ Sadly, more often than not, the answer is no. Even with a balanced diet, modern lifestyles and environmental factors can make it challenging to meet all your nutritional needs.
Whilst my approach as a nutritionist is always food first and supplementing should never replace a balanced diet, it can be very helpful in bridging nutritional gaps – and in some cases it is even necessary, at least for a while.
Here are some reasons why supplementation might be beneficial:
Declining Soil Nutrient Quality
Intensive modern farming practice, including the heavy use of fertilisers, pesticides and insecticides have depleted soil nutrients, such as Magnesium, Selenium and vitamin C over time. As a result, the fruits, vegetables, and grains we consume today are less nutrient-dense than they were decades ago.
Dietary Habits and Ultra-Processed Foods
Most of us are not eating a perfect diet. A large portion of our modern diet consists of ultra-processed foods, which are low in essential nutrients, as opposed to meals cooked from scratch. Even those fortified with vitamins and minerals may not provide adequate nourishment.
Vitamin D and Seasonal Deficiency
Vitamin D is primarily synthesised through skin exposure to sunlight, making deficiencies common during winter months due the shorter days, weaker sunlight and spending most of our time indoors. Covering up for cultural reasons and diligent use of sunscreen in the summer can also contribute to deficiencies.
Impact of Chronic Stress
Stress, both psychological and physiological as a result of poor diet and lifestyle (lack of sleep, smoking, high alcohol intake & excess exercising) increase the body's demand for nutrients such as Magnesium, vitamin C, and B vitamins.
Poor Gut Health
Conditions like IBS, food intolerances, or an unbalanced gut microbiome can impair nutrient absorption. In such cases, supplementation can provide nutritional support while addressing underlying gut issues. And let’s face it, most of us don’t have optimal gut health (think acid reflux, bloating, constipation etc.)
Different Life Stages
Nutrient needs increase during certain life stages. Pregnancy requires higher levels of folate and iron for the developing foetus. As we age, we reduce our endogenous production of antioxidants and digestive enzymes, as well as nutrient absorption.
Chronic health conditions
Individuals diagnosed with osteoporosis require higher levels of vitamin D and calcium to support bone density. Similarly, supplements help address nutrient deficiencies in people with Crohn's or Coeliac Disease, conditions which damage the gut lining and impair nutrient absorption.
Vegan or Vegetarian Diets If you’re vegan or avoid fish and meat, you’ll need to be supplementing with omega-3 oils and vitamin B12 as these are mainly found in animal products.
If you’re taking Medications
Most medications deplete micronutrients, for example the use of antacid medications such as Omeprazole depletes B12, iron, calcium and Mg, whilst statins lower levels of Coenzyme Q10, essential for energy production and heart health.
Choosing the Right Supplements: What to Look For?
Make sure that you choose high-quality, science-backed supplement brands and in the correct dosages for therapeutic effect and bioavailability, so that they actually make a difference. It’s also important to ensure there are no contraindications with any medications you are taking or any existing health conditions. Fish oil, for example, can increase the risk of bleeding when taken with blood thinners, whilst iodine supplementation should be avoided in autoimmune thyroid conditions. It’s always best consult a nutritional therapist or healthcare professional to ensure you’re taking the right supplements, tailored to your individual needs.
If you think you might have nutritional deficiencies and would like to find out if supplementation might benefit you, please get in touch or book in for a FREE 30-minute discovery call.