Recently I’ve noticed an uptick in conversations about nutritional supplementation. I’ve heard people touting that I’ll have more energy and that there is no way a person can meet their nutritional needs from diet alone.
Mix Your Own Gluten-Free Granola, sunflower seeds, frozen blueberries and almond milk.
I just don’t know if I buy that. I don’t understand why our bodies would be made to require supplementation. I DO understand that many people can benefit from supplementation if their diets are unbalanced or restricted. Though I don’t think any supplement can replace the synergistic power of a whole food, I see how some diets may be lacking in some essential nutrients. However, to tell me it’s IMPOSSIBLE to meet my body’s requirement on food alone boggles my mind.
Scrambled egg with onion and sriracha, 1/2 an orange and 1.5 slices of delicious bacon.
I’ll openly admit I’m also a little jaded. I know that regulation of supplements isn’t required and there are a lot of crappy, cheap supplements out there (by contrast, perhaps there are some great ones, too). Supplements don’t have to prove effectiveness or disclose side effects. I also know that supplements are ‘where the money is at’ for many health/fitness companies. It’s hard for me to believe in a product that I know carries a hefty margin of profit without hard facts to back it up.
Sweet potato chili with sour cream and cilantro. Green leaf lettuce topped with Greek quinoa salad.
And what about the opposite danger of over supplementation? Many supplements carry multivitamins with 300% or 600% of the recommended daily intake of certain nutrients, and that’s just what they have listed. Often times the amount of a nutrient in the bottle differs from what is actually in there (source).
1/4 a sweet potato with coconut chocolate almond butter and cinnamon.
I guess I trust nature more than companies. However, to completely contradict myself, I do supplement. I take Juice Plus, a whole food based supplement. I also take half of a Nature Made prenatal vitamin when I remember.
Why do I do this? I guess for a little insurance that I am getting what I need. What a hypocrite right? Haha.
Roasted potatoes, bourbon glazed salmon and steamed broccoli with nutritional yeast.
The point of this post is not to bash all supplements. I’m actively trying to learn more about them, but it’s hard with so many out there and so little quality, non-biased information. So instead, I turn to you guys on this WIAW…
Do you take supplements?
What do you take?
Why?
Have you noticed a difference?
AmyC says
I don’t take supplements, more bc I’m terrible about remembering. I also believe I get what I need from the foods I eat.
Linz @ Itz Linz says
i don’t take supplements… well just my vitamins!
Shel@PeachyPalate says
People just want a quick fix….that said our food isn’t as nutrient rich thanks to the mineral depletion of the soil, the distance it travels, the processes used to refine it…so there is a case for supplementation depending on what food you have access too! Sweet potato with nut butter…the ultimate snackage!
Brittany Dixon says
Yes, I’ve heard a lot about soil depletion and travel distances and I do know there is some truth to it. I want to look more into it. However, as of now, I’m not completely convinced 😉
Andrea says
For a while I took the vitamins sold by Beach Body (power 90 – before the “x”). They were smelly and turned my urine BRIGHT yellow. Them I heard someone say that your body doesn’t/can’t/won’t absorb most of the vitamins in one of those pills and all you do is create expensive urine. Observing mine I could see where they were coming from! So I stopped. But recently have found myself popping the periodic pill. Not because I think it will give me everything I need, but perhaps because it light help fill in the gaps. Can’t hurt, right? The one I have now is specifically formulated for women but excludes iron as I found iron upsets my stomach.
Chantal says
I believe in whole, healthy foods. All the vitamins you need are in nature. Trust your body to tell you what it needs. And really, you can’t absorb those supplements like your body absorbs real foods.
Lisa @ Exercise eat repeat says
I think your food always really lovely. I would never think to put sweet potatoes and nut butter together. it looks so good. I try not to take supplements and eat a varied diet. I think in the long run it is cheaper and much better for us.
Brittany Dixon says
Thanks! 🙂 I usually am a fan of savory sweet potatoes, but nut butter sweet potatoes on occasion are a nice switch up. And yes, great point about food being cheaper than supplements!
Lindsey says
I used to take glucosamine when I was running lots, as well as a Calcium/Vitamin D supplement. But that was it. For the same reasons you mention about I really DO believe that eating a healthy balanced diet 80% of the time WILL get you all the nutrients you need. I do not eat a ton of dairy hence the calcium. When I got pregnant I decided after the first trimester -when I could eat more than bread and cheese – I would not take a prenatal vitamin for the same reasons. I still take my calcium (since baby leeches so much from you) and folic acid since its super important but that is it. I have told all my Dr’s this & have actually had no push back. I eat healthy and believe that is all I need to do. It also holds me a tad more accountable to eating healthy to make sure babe is getting everything she needs too.
Brittany Dixon says
I felt the same way during pregnancy! I felt more conscious of eating wholesome foods knowing baby was getting (and even tasting) the good stuff. Thanks for weighing in!
Karen says
All I take is a multi-vitamin, biotin (want more then what’s in the vitamin), fish oil and every other day, evening primrose oil. I eat a lot of spinach that gives me the iron I need plus I have lots of bananas.
Tiff @ Love, Sweat, & Beers says
I agree. Supplements can be helpful, but I definitely don’t think they’re necessary for the average healthy eater. I often take a protein supplement, and sometimes I take Barlean’s fish oil. Of course, I’m also regularly taking my prenatals right now and am usually adding in a little extra calcium.
Madeline @ Food Fitness and Family says
I will use protein powder but that’s about it. I keep it in my gym bag because normally I am running errands immediately post-gym and it’s one of the only ways I remember to fuel myself post-workout. Other than that … too many supplements have some scary stories associated with them!
Heather says
I currently take my prenatal vitamins, but when I’m not pregnant I generally don’t take too many supplements on a regular basis unless I know I’m not getting what I need. I think it’s possible to get everything you need from a balanced diet, but I also know that I don’t always eat a balanced diet, so I try to be aware of that – especially ever since my son was born because I’m always trying to make sure he’s eating well.
Caitlin says
I don’t eat any animal products, so it’s necessary for me to take b12- I take a b complex twice/week and then I add things like hemp and flax to smoothies and oatmeal for the additional omega 3’s and protein. Post- long run I also do plant based protein powder typically blended in a smoothie.
Brittany Dixon says
That makes a lot of sense to me and understand how people with specific diets would benefit from supplementation. Love that you add hemp to smoothies. I have hemp hearts and keep meaning to try that!
julia says
yes, i agree w/ you regarding supplements.
i actually feel the same way about most organic foods too…have you read this yet by any chance?
http://blogs.scientificamerican.com/science-sushi/2011/07/18/mythbusting-101-organic-farming-conventional-agriculture/
Brittany Dixon says
I did! Thanks for passing along. I know there is a lot of debate over whether organics are worth it or not. The pesticide bit is news to me and I look forward to looking further into it. Thanks!
Kate says
I take a prenatal vitamin (I’m nursing daughter #2 right now). I can’t really say that I notice a difference with it or without it. However, an interesting phenomenon that my husband has noticed–he has used a prescription cream for severe eczema on his eyelids for years now. He started taking a multivitamin and was pretty much able to stop his prescription because it cleared up so well. He eats a decent diet so the only thing we can think of is that he must be deficient in a certain nutrient that causes his flare ups and the multivitamin fills in that gap.
Brittany Dixon says
So interesting! Any idea which nutrient he was lacking that would make the difference? Very cool.
Kate says
No idea! He is going to mention it to his dermatologist the next time he goes and see if he has any ideas about it.
jade says
I was listening to a podcast last night about this issue. I agree with what you are saying, if we are eating nutrient dense foods, we don’t need to supplement with vitamins. However, based on the standard american diet which is filled with dairy and highly processed wheat – yes they do need to supplement since most of that food is void of great micronutrients.
They also had a tidbit about kids and how a lot of health professionals are also touting the sugary filled chewable gummy vitamins for kids, but I’m sure you have found with your kid, sometimes they eat only their veggies for supper, the next meal just the meat – but if you look at their entire week of calories/food they have taken exactly what their body needs as they are so intuitively focused with their needs. But that also needs to be taken with a grain of salt if the parents are offering great foods at every meal and not the standard american diet!
Amy @ Long Drive Journey says
Well, I take a supplement for calcium because my grandmother had osteoporosis, my mom is at extreme high risk, and I have a very small frame. My mom was prescribed a calcium supplement by her doctor (although it seems like you have to jump through a million hoops to get your body to absorb it), and she suggested that I take preventive measures and begin taking one too. Other than that, I absolutely do not believe that your body can’t get what it needs from eating the right foods. No way in the world – people didn’t always take supplements.
katie says
I don’t take anything…I have some women’s daily multivites in my medicine drawer, but I’m awful about remembering to take them.
Maria says
I just take fish oil (when I remember), because I don’t get enough omega-3s in my diet (I’m not a huge fish or avocado fan – everyone’s jaw drops). I used to take Vitamin C to help with colds, but since I’ve moved to CA and have cleaned up my eats for the most part, I haven’t had so much as cold in a very very long time (and now watch me catch one tomorrow). But I do think supplements have a time and place (like prenatals or vitamin B12 for vegetarians)…just think you should be careful about where you buy them.
Brittany Dixon says
I really thought we had a chance of being bffs, but unfortunately avocados are a deal breaker for me.
PS- hope karma doesn’t send you that cold! 😉
Ashley @ My Food N Fitness Diaries says
Interesting topic! I do agree with you that it IS possible to get all of our dietary needs from food alone, but it can also be pretty difficult. Knowing myself, I won’t be able to eat perfect everyday, so I take a couple supplements to help me out. I don’t go crazy though – I like to get MOST of my food vitamins and nutrients from foods. I take a multi-vitamin and also use protein powder about once a day in smoothies or oatmeal.
christina says
Nope, don’t take any. I could use some fiber supplement though. TMI? HA sorry!!! 🙂
Halsy says
I recently began taking prenatal vitamins again as well as a calcium vitamin D3 supplement. This was at the urging of my doctor as my vitamin D levels were pretty low which was causing a lot of fatigue. It’s only been a
Couple weeks so I’m still having a hard time remembering to take 3 pills a day. My dr reccommended I supplement with 1000mg a day vitamin d. I have cut out eggs from my diet due to a severe egg allergy in my toddler and I do not eat dairy (except for the occasional apricot or fig orange zest Chobani). She also thought my levels could have been depleted from breastfeeding (just finished 2 months ago).
Brittany Dixon says
I’m so sorry you child has a severe egg allergy. That must be very challenging. Good for you, super mom! I’ve heard many people are vitamin D deficient and it’s a good one to take if you’re going to take something. Thanks for weighing in!
Trixie says
I think it’s really hard for *most* people to get the correct levels of all vitamins. I take a probiotic supplement every day, as I have both IBS and SIBO, and my intestinal bacteria is out of whack as is. In the less sunny months, I’ve also been taking a vitamin D supplement. I read that a large portion of the population is deficient due to the increased use of sunscreen and the increased time spent indoors. I do think it helped me to be less lethargic!
Brittany Dixon says
Yes, I’ve heard many people are vitamin D deficient, too. Very common. I’ve also heard that probiotics are the new multis and people really love them. Have you noticed a difference?
Trixie says
I have definitely noticed a difference! Probably a TMI, but I feel much less bloated when I take my probiotics. It can be a challenge to find one that works for you…most kinds caused a lot of gas and discomfort for me. This is the brand I use and recommend! http://www.amazon.com/Natures-Bounty-Ultra-Probiotic-Count/dp/B00A4QBLC6/ref=sr_1_1?ie=UTF8&qid=1377742173&sr=8-1&keywords=probiotic+10
Love your blog 🙂
Lex says
Hi Trixie,
Have you taken antibiotics for your SIBO or herbal supplements?
Danica @ It's Progression says
I agree that there’s too much hype over taking supplements. I think that nothing can compare to the benefits of eating whole, nutritious foods. However, I do take one supplement each day – fish oil with vitamin D (of good quality). I live in MN and don’t get nearly enough sunshine for most of the year, plus good quality wild caught fish is hard to come by and, frankly, hard to afford.
Sarah says
I take my leftover prenatals, but that’s about it. I noticed I marked difference in the amount of bruises I got when I was on an iron supplement- I’m usually covered in them. Going to restock soon.
Brittany Dixon says
Interesting about the bruises! Thanks for sharing!
Ashlee@HisnHers says
It drives me NUTS when people rely on supplements for their children. I know I’m a hypocrite because I dont have kids and whatnot, but giving your kids white crustless bread and pb & chicken strips every day can’t be supplemented solely by a gummy candy vitamin. Not in my opinion anyway!
Eating 4 Balance says
I feel the exact same way as supplementation. I don’t think that if you are able to eat a wide variety of foods that you require additional vitamins/minerals. We should be able to get enough just from the whole foods that we eat. That said, there are a few exceptions I think. First, I’ve read that food like produce/meat is not as nutritionally dense/nourishing as it was a hundred years ago because of excessive processing. (I don’t know if that is true, but it would be one valid explanation for why people may need to take a small amount of supplements to make up for that lack). Second, like you already mentioned, those who aren’t able to eat a variety of foods can benefit from supplementation. I take magnesium and probiotics and am looking into perhaps a multivitamin or some other sort because I can only eat a few things right now.
Great topic and I really like how everyone feels like they can participate and leave long, interesting comments on your blog 🙂
Lauren says
I use Shaklee vitamins and supplements. They are unlike any other company. Third party research found that shaklee users had better levels than people who took other vitamins or nothing at all. They do a TON of tests to ensure quality and safety. They are made from whole foods and they are a climate neutral company and make amazing nontoxic green cleaners as well. I still nurse so I take the multivitamin, and also probiotic, fish oil, and b complex. I will take other things when im around sick people and manage to fight things off, like when a nasty stomach bug was going around my family and I didnt get it. I believe in eating whole, organic, real foods as often as possible, it just helps me fill in the gaps
Brittany Dixon says
I’ve had a lot of friends tell me about Shaklee lately. I keep looking more into the company. Interesting stuff. Thanks for your comment!
Katie says
I use Shaklee as well! They are the #1 natural nutrition company in the United States. No other company performs the amount of quality tests (350 for every new ingredients- 80,000 annual tests for safety), millions invested in clinical research, and they are green! One neat thing that the University of Berkly did was a landmark study comparing long term supplement use- Shaklee verses other multivitamins vs no multivitamins. The data showed that people who use Shaklee vitamins have overall better health- lower chance of disease, better blood levels! One of the only long term use supplement studies found: landmarkstudy.com. The way our food is made is so different now- supplementing is not an option in my opinion. Gluten is 5x higher than it once was in products, the nutrients of crops has declined drastically the past 50 years, I could go on but I trust Shaklee and so many others have experienced major health improvements- allergies, asthma, digestion, energy, chronic pain the list goes on!
Elaine says
Great post! I agree, our bodies were made to get all of our nutrients from food. If you follow the evolution chain, supplementing is too new for us to consider that it is necessary to our health. However, for many people who -as you mention- may not consume enough/proper nutrition, it is necessary. Likewise for those with deficiencies and disease.
The fine line is for many, supplementing is an easy ‘out’ to proper nutrition. As a health pro, I’ve heard many clients use supplements in lieu of proper food. That is absolutely NOT the intention behind supplementing. As you do, at times I feel that I need supplement my nutrition with a bit extra. I see no harm in that. For most vitamins/nutrients, intaking above the RDI is fine- your body will eliminate excess. There are a few exceptions to that rule and chronic over-indulging can cause toxicity.
As you say, it’s an unregulated field. For that reason as my primary point of concern, I don’t feel supplementing is necessary. I think we all need to spend more time and effort in just eating properly.
Thanks for the great post!
Elaine
Ali says
I think it’s totally possible to get all our nutrients from food, but it does take some intention, commitment and energy to do so. Food should be the first line of medicine actually. With that said, I don’t feel like most people get a balanced diet everyday (or even most days), so they can benefit from supplementation, but they need to be educated on which ones are safe, quality and which ones are necessary for them. Most supplements from generic box stores have molecules that are too large to even be bioavailable. I like Juice Plus a lot too. I do take a plant based prenatal vitamin when I remember and I supplement with vitamin D because mine is low. I also take a probiotic when I remember too.
Brittany Dixon says
What plant based prenatal do you take? Would love to look into it! Thanks 🙂
Ali says
I take the prenatal vitamin from rainbow light. I buy it on Amazon. I had a hard time finding a prenatal vitamin that had enough iron and magnesium and wasn’t too hard on my stomach. You only have to take one pill too, which is always a plus!
Brittany Dixon says
Thanks!
Meg @ The Compost Cook says
Hey Ladybug! Awesome post! I totally agree with your supplement thoughts….I eat pretty consciously to get as many nutrients as possible, but since I’m not perfect I do take a probiotic, spirulina and Alpha Lipoic Acid (for my skin).
Happy WIAW:)
Brittany Dixon says
Would you mind sharing what alpha lipoic acid does for skin? Would love to learn more!
Matt @ The Athlete's Plate says
I take a whole foods vitamin and digestive enzymes daily. I’ve noticed it helps with energy and digestion.
Miss Polkadot says
I’m right there with you on considering supplements unneccessary for the most part. Unless a blood test reveals a deficiency large enough to require a little extra of some nutrients that would be hard to get through food alone. Actually, I’ve just recently read up a bit more about the dangers of overdosing through the supplements added to foods like enriched juices or margarine already. That sounded a bit scary yet I’m not sure what to believe. It’s a controversial and confusing topic to say the least.
char eats greens says
I still take a prenatal…when I remember (read: I haven’t today because I forgot until reading this, but now I’m just too lazy to take one, and it’s late at night haha). I also take a vitamin D in the winter months, and need to refill my supply of B12. But, almond milk comes with both of those fortified which is why I also don’t worry when I’m not on top of things! I think I have a pretty varied diet for having a ‘limited’ diet overall!
Michelle says
Interesting topic for me because I actually sell dietary supplements for a living. The “average” person (which doesn’t really include most of the Healthy Living Bloggers out there) eats a diet high in processed foods and very low in nutrients, so a multivitamin would be essential for them. It is possible to get all of your nutrients from foods if you are eating a large, varied amount of whole foods. There are some people who are deficient in individuals vitamins or minerals that would benefit as well. For me though, it’s about using supplementation vs. medication (I trained as a pharmacy technician before switching fields because I really do not support western medicine’s approach of throwing a manufactured pill at the problem with side effects that are worse than the original issue, but that’s a whole different issue). I personally take a multivitamin, omegas (3-6-9 combo) & CoQ10 (for my heart). I also take iodine for my sluggish thyroid, chasteberry to balance my hormone levels, and a glucosomine, chondroitin, msm combination for my mildly arthritic knees. I do think that some people rely too heavily on supplements thinking that they will magically take care of any issues or deficiencies in their diets, and there is such a thing as taking too much (or too many different things). The best thing is to research your options, stick to supplements that come from whole food sources instead of synthetic sources and look for reputable brands (these are usually not the ones that are sold at the average grocery store but can be found at places like Trader Joe’s, Whole Foods or stores like the one where I work that specialize in supplements).
Brittany Dixon says
Thanks so much for sharing your experience; I love hearing different perspectives, especially from someone”in the biz.” 🙂 Do you have any suggestions on brands that our sourced from whole foods? Thanks!
Michelle says
Some good brands are Garden of Life, New Chapter, Rainbow Light and Mega Food. There are other good brands out there as well, but these are some of the better ones.
Giselle@myhealthyhappyhome says
I agree with you in that it seems crazy that a person can’t get enough nutrients from their diet. However, I do take supplements when I remember. A fermented cod liver oil, Folic acid (in case we get pregnant in the future), and a prenatal sometimes… I’ll also on occasion take a B12 to help with energy and fatigue.
Kristy @ Southern In-Law says
I think it’s incredibly important that people check their vitamin levels before taking supplements. I had one doctor recommend B-Vitamin supplements (as I’m a coeliac and don’t eat meat) and little did we know, my body was hoarding all of the B6 vitamins instead of eliminating them. After quite some time, my legs and arms and fingers started getting numb – and it kept getting worse until I couldn’t feel my fingertips. The doctors had no clue what was going on so did a full blood count to check for a virus or some cause. My B6 levels were 6090 when they’re supposed to be under 120 – and that insane excess was killing my nervous system, giving me sensory neuropathy. I immediately stopped all supplements and luckily my levels came back to normal and most of the damage was undone.
If that wasn’t bad enough, I’ve been nauseous daily for almost 4 years and only recently, after an incredibly bad reaction to new stronger iron tablets, we found that I’m allergic to iron supplements. I stopped them and I feel better than ever – but my iron supplement allergy stopped iron absorption, so I now have to have an iron injection.
Our bodies are way too precious to play around with – you really need to talk with your doctor – and make sure you actually have a need for supplements!
Brittany Dixon says
Oh wow, what a scary story!! I’m so glad you got it all sorted out. It’s a great story to share because I do think so many people jump in without knowing what they need. Thanks so much for sharing!
Juli @1000lovelythings says
Your food looks delicious – as always 🙂
I need to take calcium and vitamin D and of course you shouldn’t forget protein shakes are a supplement too.
Brittany Dixon says
Thanks Juli 🙂
And, ah yes, protein powders. A trend I never really took to. I don’t use any myself, but know a lot of people love ’em!
Neil Butterfield says
The acid test at the end of the day is how you feel after taking supplements. If they are safe and you feel the difference, then there must be some value to taking quality supplements. The body is designed to have the best nutrition and food today generally does not provide enough essential nutrients.
Michelle says
Interesting! It’s so true that if you do choose to take supplements, it’s really important to buy pharmaceutical grade. I take a few supplements daily, including biotin, omega 3’s (except on days when I eat fish), , a B vitamin complex, and magnesium. All per the recommendation of my doc 🙂 I think it’s important to chat with your health professional about what you may need based on lab results rather than trying a bunch of stuff ‘just because.’
Rhonda says
As a dietitian, I supplement with only over the counter vitamins….NatureMade is my favorite brand. Pharmaceutical companies can subject themselves to independent efficacy testing…you will see USP on the bottle if the product has been tested. NatureMade does this and so I feel much more comfortable taking these supplements.
Quick story **in college I was helping with a bone density study…calcium supplements were donated…professor tested for efficacy…pill never broke down in the test, it was whole after 3+ hours in an acid bath that mimicked our stomach acid…we didn’t use that brand! **.
I urge people to only supplement with protein powder when absolutely necessary. Excess protein intake can damage kidneys. Average American takes in plenty of protein in diet alone. Only supplement when you will be building body tissues.
I will get off my soapbox now! Thanks for listening!
Adrienne Graves says
I take Juice Plus as well, that stuff has made a HUGE difference in my health. The longer I take it the more I notice the positive impacts it has on my health. Better skin, I eat better, my incredible immune system (I haven’t been sick in over a year), my seasonal allergies are even gone. I tell everyone about it, I even started distributing it because of how much I love it. Everyone of my customers loves it, gives it to their kids, it eased my mother’s symptoms of rheumatoid arthritis tremendously…I could go on and on. It’s great, I eat good too to get the nutrients my body needs, but I completely believe that Juice Plus bridges the nutritional gap between what I do eat, and what I should eat, and it’s all from whole food! It’s the only supplement I take.
andrew stefanczyk says
We have worked long and hard on a database that makes it possible for people to avoid taking vitamin pills. Feel free to link or promote. We think it is a far healthier option to pills http://www.pillsorfood.com
Jane Preston says
Love my Juice Plus and have been taking it for 13 years! The Children’s Health Study is wonderful because kids can get it free!
In addition to the JP+, I take Milk Thistle, Vitamin D, Vitamin B-Complex, a probiotic and Cinnamon.
Orthomol Arthro rheumatic says
arthrosis Yes, really. I join told all above. We can communicate on this theme.
Julia says
Those foods look great!
Hana @ Prenatal Vitamins says
Hi Brittany! So you also take Nature Made pre-natal supplements. That’s fine. Who can be so scientifically savvy to know her fresh food diet’s got all that she needs. I’m with you in the belief that the nutrients we get from fresh food can be adequate enough without need for supplements. and I don’t think it makes one a hypocrite to take some of these manufactured ones … just to make sure.
Carol @ Naturesblend says
As someone who has been strung along for years with the extreme vitamin necessity talk, I can definitely say, I totally agree with this! I don’t care what anyone says, I get my best energy, my strongest immune function, and every other physical enhancement from a disciplined, healthy lifestyle.