This year, Americans will spend more than $40 billion on supplements, meal replacements, and sports nutrition products, a number that will continue to rise. But do supplements really work? Studies are mixed, but supplements appear to be beneficial when there are dietary deficiencies and suboptimal food quality. Head into any grocery store and you’ll find it’s harder than ever to navigate the options available and find the wholesome, wholesome foods buried among the processed, junk, and fake foods.
Even if you strictly follow a nutritious diet, most Americans are lacking in at least some nutrients because we don’t eat like our ancestors did (you know… whole animal) and our soil is depleted of the nutrients it once had, making the plants and animals we eat less nutritious.
So take a look at the top 10 list below and decide if you should eat more nutrient-dense foods or if you can benefit from supplementation. One thing to keep in mind… supplements alone are rarely as bioavailable as they are in combination with other whole food components. In other words, when you can, eat the food instead of taking the supplement.
extra charge
best food source
Dose
Vitamin D3 *
safe sun exposure
1000 IU / for every 25
pounds of body weight
Magnesium
Pumpkin seeds
800mg
K2*
grass fed beef
2000mcg
Vitamin C
broccoli
1000mg
krill oil
greasy fish
1000mg
B complex
cow liver
quality coenzyme
b complex supplement
Iodine
iodized salt
12.5mg
Zinc
oysters
15mg
Selenium
brazil nuts
200mcg
Of course, this is not a complete list of the nutrients you need in your diet. The best way to assess your diet is to keep a food log for a week or two and share it with your health coach. Together, you can identify areas of deficiency and determine the best foods to add to your diet. This is particularly important if you are on a special diet, such as vegan or vegetarian, gluten-free, keto, or are simply cutting calories.
One final note on supplements… Not all supplements are created equal! Always buy good quality products (you can read product ratings and reviews at http://www.consumerlab.com) and read the labels. Your health coach can advise you on the proper amount of each supplement and how each should be taken to maximize bioavailability.
