Food First, Then Supplement!

In theory, you should be able to get all the nutrients you need from your diet. So why supplement? For starters, no one eats a “perfect diet”. Supplements ensure that our bodies get the nutritional building blocks that they require, even when our healthy eating intentions are slightly sub-par. What’s more, research shows that the food we eat today often lacks the nutritional value that it held in previous decades. Adding a supplement helps make up for that gap. The question remains – what do we really need? We always encourage people to focus on a healthy diet and only supplement what is truly needed. In this blog we’ll review some of the essential nutrients, why they are important, and offer some “Food First” suggestions.

Essential in this context means that it’s not something that our bodies make – we have to ingest it. Omega 3s and Omega 6s support your nervous, cardiovascular, immune, and reproductive systems. You want to keep a healthy Omega 3:6 ratio (ideally a 1:1 – 1:4 ratio).

The problem? We ingest a much larger amount of Omega 6 in our diets, tipping the ratio. To balance things out, a high quality EFA supplement may be needed. Look for one made with small fish that have fewer toxins (i.e. anchovies and sardines), and with both EPA and DHA.

Food First Options:

• Fatty fish such as salmon, mackerel, tuna, herring, and sardines
• Nuts and seeds such as flaxseed, chia seeds, and walnuts

B Vitamins:

• B1 (Thiamine)
• B2 (Riboflavin)
• B3 (Niacin)
• B5 (Pantothenic Acid)
• B6 (Pyridoxine/al/amine)
• B7 (Biotin)
• B9 (Folic Acid)
• B12 (Various Cobalamins).

Each of the B vitamins have unique functions, but generally they help support energy production in the body and are needed for normal growth and metabolism. Aside from B12, they are water soluble and cannot be stored, therefore regular consumption is essential.  Animal products like meat, eggs, and dairy are good natural sources of B vitamins. There are some plant-based sources, but the preparation can affect the amount and absorption of the vitamins. If you follow a meat-free diet or tend to limit animal products, you may need a good quality B Complex supplement.

Food First Options:

• Meat and fish like salmon, chicken, beef, liver and organ meats
• Eggs
• Dairy like milk and yogurt
• Non-animal options: leafy greens and legumes

When sunshine isn’t an option, it’s important to supplement the Vitamin D our bodies need to promote calcium absorption, bone and teeth health, and immune system function. Choose a supplement that includes Vitamin K for improved absorption. Look for an option that is specifically D3 (natural) versus D2 (synthetic) so that it’s bioavailable (ready for your body to use).

Like the B Vitamins, the best food sources for Vitamin D are animal products. This would be another important supplement if you are vegan or do not consume a lot of fatty fish or eggs.

Food First Options:

• Fatty fish like salmon, halibut, and mackerel
• Herring, sardines, and canned tuna
• Egg yolks

Antioxidants are free-radical fighters. Free radicals are molecules formed in the body that are out looking to cause trouble for healthy cells; disrupting normal activity and actually damaging DNA, planting the seed for disease. Antioxidants neutralize free radicals by sharing their electrons to stabilize them.

There are two kinds of antioxidants that target different systems in the body. Fat soluble antioxidants like vitamins E and D help keep the peace in organs and tissues. Water soluble antioxidants like OPCs are effective for blood sugar regulation, circulation, inflammation and immune support. A mixture of both is a great idea for overall health.

Eating a variety of colorful fruits and vegetables is the best way to boost your diet with antioxidants.

Food First Options:

• Berries such as blueberries, strawberries, and raspberries
• Dark leafy greens such as kale and spinach
• Beets
• Spices such as ginger, turmeric, and garlic
• Herbs such as parsley, rosemary, and sage
• Dark chocolate

These are general guidelines that can benefit everyone. It’s important to eat the most well-balanced diet possible, and supplement where needed! If you’re feeling tired, sluggish, achy, or just generally unwell, it could be a lack of important nutrients. Taking an honest look at your diet and making some small changes could be a great place to start.

If you need help or guidance, please do not hesitate to reach out! As always, we are committed to helping our community Get Healthy and Stay Healthy for Life!