Fueling FHIT Series: Supplements 101

Many people add dietary supplements to their routines when they experience symptoms that may indicate nutritional deficiencies or imbalances. As a dietitian I always provide suggestions for adding food sources first as this may help replete nutrients, alleviate symptoms, and add variety to the diet. I do encourage the use of supplements to fill in the food gaps, ensure consistency, and possibly relieve symptoms faster, and I too am one of many who has bottles of vitamins and supplements lined up on my counter. 

When it comes to considering if it’s time for a vitamin or supplement, common signs of deficiencies or imbalance are persistent fatigue, low energy levels, or frequent illness due to a weakened immune system, which can be linked to insufficient vitamins like B12, vitamin C, or vitamin D. Brittle nails, hair loss, or dry skin might suggest a lack of essential minerals such as zinc or iron. Muscle weakness, cramps, or joint pain can point to deficiencies in magnesium, calcium, or omega-3 fatty acids. Additionally, mood changes, such as irritability or low mood, may be associated with low levels of certain B vitamins or omega-3s.

Many health symptoms overlap, and this can cause confusion because the same supplement might be recommended for different conditions. A single supplement, like vitamin D, might help multiple issues but might not solve the problem at all if the deficiency is unrelated. Therefore, it’s important to identify the root cause of symptoms before relying solely on supplements. I recommend you meet with a doctor or dietitian for guidance. This will help target necessary supplements, avoid over supplementation, and allow you to assess prescribed therapies and any possible interactions that should be considered. 

There are supplements that are often used to prevent deficiencies and enhance health and wellness, energy levels, brain functioning, and immunity. If you are considering supplements these may be a good place to start but be sure to try out appropriate food choices listed below before stacking the bottles.

Multivitamin

This is a supplement that everyone should add to their list. Even with a balanced diet, it is likely that people are not getting the daily values. This helps fill common food gaps.

Omega-3 Fish Oils

• Known for their anti-inflammatory properties and aid heart, brain, and joint health.
• FOODS THAT HELP: Include 2-3 servings per week of fatty fish (salmon, sardines, tuna, mackerel, anchovies, trout). Other sources include chia seeds, flax seeds, hemp seeds and walnuts.

Vitamin D

• Helps the body absorb calcium, supports bone health, boosts immune function, and contributes to muscle and mood regulation.
• Step outside and catch some sunshine. Just 10-20 minutes of sunlight can lift your mood and energize your body.
• FOODS THAT HELP: Add fatty fish (salmon, mackerel, sardines, and tuna), 1 teaspoon of cod liver oil, beef liver, egg yolks, and fortified cereal and milk. 

Probiotics

• These are live microorganisms (usually bacteria or yeast) that support gut health by promoting a healthy balance of good bacteria, which can improve digestion, enhance immunity, and reduce inflammation.
• FOODS THAT HELP: Various fermented food and drinks like sauerkraut, kombucha and kimchi, and yogurt with live active cultures.

Magnesium

• Supports over 300 enzyme reactions in the body and plays a role in muscle and nerve function, energy production, bone and heart health, mood, and sleep. There are many different types of magnesium supplements, each offering unique benefits and absorption rates, such as magnesium citrate, glycinate, oxide, and malate.
• FOODS THAT HELP: Pumpkin seeds, chia seeds, spinach, black beans, avocado, and tofu

If you have questions on supplements or topics that you want to see explored in our summer series, reach out to me on Instagram @sharardnyc or email me at sleatright7@gmail.com.

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