Skip the Supplements: What to Eat Instead

More than half of American adults regularly capture dietary supplements, hoping to boost their health and well-being. But experts increasingly advise that, for most people, a balanced diet provides all the necessary nutrients, making many supplements unnecessary and potentially even risky. This article explores which supplements may be redundant and what foods offer the same benefits.

The Supplement Trend and Its Concerns

A 2024 survey revealed that over half of American adults employ supplements regularly, often influenced by podcasts or social media. Although supplements can be beneficial for those with specific nutrient deficiencies or during pregnancy, many are unnecessary and can pose health risks due to contaminants, excessive nutrient levels, or interactions with medications. Prioritizing nutrient intake from food is generally safer, and healthier.

Multivitamins: Are They Really Necessary?

Many people take multivitamins as an “insurance policy” against nutritional gaps. But, unless you have specific dietary restrictions, malabsorption issues (like celiac disease or Crohn’s disease), or are an older adult, a balanced diet is usually sufficient. Focus on consuming a variety of fruits, vegetables, legumes, nuts, seeds, whole grains, dairy, and healthy proteins. The more colorful your produce choices, the wider the range of nutrients you’ll receive.

Magnesium: Food First

Magnesium supplements are often used for insomnia, migraines, depression, and constipation, with some limited supporting evidence. However, many people can increase their magnesium intake through diet. Good sources include pumpkin seeds (28 grams provide 156 milligrams), almonds (28 grams provide 77 milligrams), cooked spinach (half a cup provides 98 milligrams), black beans (half a cup provides 60 milligrams), and quinoa (half a cup provides 55 milligrams). Approximately half of U.S. Adults don’t meet the recommended daily intake of 310-420 milligrams.

Probiotics and Prebiotics: The Power of Fermented Foods

Probiotic supplements aim to improve gut health by introducing beneficial bacteria, while prebiotics feed these microbes. However, strong evidence supporting their benefits for most people is lacking. Instead, incorporate fermented foods like kimchi, sauerkraut, yogurt, kefir, and miso into your diet. Pair these with a fiber-rich diet from whole, plant-based foods to nourish your gut microbiome.

Omega-3 Fatty Acids: Choose Fish Over Fish Oil

Research links regular fish consumption to better heart health and reduced rates of dementia and depression. While omega-3 supplements (fish oil) haven’t consistently shown the same benefits in large-scale trials, they may reduce cardiovascular events in those who don’t regularly eat fish. Prioritize fatty fish like salmon, herring, sardines, mackerel, and trout (aim for two servings per week). Flax seeds, chia seeds, walnuts, canola oil, and soybean oil are also good sources.

Vitamin C: A Colorful Solution

Many take vitamin C supplements to boost immunity or prevent viral infections. While vitamin C is vital for wound healing and cellular protection, research supporting the benefits of supplementation is limited. Easily meet the daily requirement (75 milligrams for women, 90 milligrams for men) with foods like an orange, two kiwis, one cup of cooked broccoli, or half a cup of cooked red pepper.

Collagen: Support Natural Synthesis Through Diet

Collagen supplements claim to reduce wrinkles, ease joint pain, and strengthen hair and nails, but evidence is conflicting. Support your body’s natural collagen production by consuming enough protein, vitamin C, copper, and zinc through a balanced diet. Protect existing collagen by limiting sun and alcohol exposure, avoiding tobacco, staying hydrated, and exercising regularly.

Vitamin B12: Targeted Supplementation

Vitamin B12 supplements are recommended for those with deficiencies or at risk, including older adults, vegans, vegetarians, individuals with certain autoimmune diseases, and those taking specific medications (like metformin or proton pump inhibitors). Good dietary sources include fish, red meat, poultry, eggs, and dairy products. Many breakfast cereals and non-dairy milks are also fortified with vitamin B12.

Protein Powder: Food First, Then Consider Supplements

Those aiming to lose weight or build muscle may rely on protein powder. However, most people who eat a balanced diet acquire enough protein, especially older adults or those recovering from illness. Include a protein-rich food at each meal, such as Greek yogurt, eggs, legumes, or lean meats like fish, chicken, or turkey.

Fiber: Whole Foods are Key

Most Americans don’t consume the recommended 21-38 grams of fiber daily. While fiber supplements are available, it’s best to obtain fiber from whole foods like legumes, nuts, whole grains, fruits, and vegetables, which also provide essential vitamins, minerals, and healthy fats. Psyllium fiber is a soluble fiber that can improve digestive issues like constipation, diarrhea, and abdominal pain.

Vegetable Powders: Not a Replacement for Real Vegetables

Vegetable powders, marketed as a convenient way to fill nutritional gaps, are essentially “enriched multivitamins” and don’t replace the benefits of eating whole vegetables. They can be expensive, and the money is better spent on fresh or frozen produce.

Key Takeaways:

• Prioritize obtaining nutrients from a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
• Supplements should be considered only if you have a diagnosed deficiency or a specific medical need.
• Be cautious of marketing claims and prioritize evidence-based nutrition.