22 Mar Where Supplements Come In
Supplements can be alluring with health claims and it certainly sounds easier to just take a pill than worry about what you are eating. But there is a big difference in how we digest and absorb our food and receive all of the other nutrients through this process, versus taking an isolated vitamin. Taking a certain vitamin or mineral in higher than recommended doses may interfere with nutrient absorption or cause side effects.
Eating a variety of nutrient dense foods, helps our body to better utilize each nutrient within that food. The first line of action is to really focus on getting the nutrients you need from the foods you eat.
Eating carrots is not just carbs. It is a great source of Vitamin A, Vitamin K, Potassium, Vitamin C and fiber. When paired with hummus you are gaining 3g of protein per tablespoon. In addition, fat soluble vitamins (A, D, E and K) require fat sources for proper absorption. The fat sources in the hummus from tahini and oil helps absorb Vit A and Vit K in the carrots! Win Win. Eating foods together, helps with optimal utilization of the vitamins and minerals you are consuming.
When you pair carbs and protein together it is slower digesting and helps to keep you satisfied longer and blood sugar more stable. Combining foods together at meals and snacks helps with satisfaction and adequate nutrients!
When you are looking at what matters most, the base of the pyramid is sleep, hydration and over all calories (energy). We need macronutrients in the largest quantities (carbs, protein and fat). Each of these macronutrients are necessary for different roles in the body.
Micronutrients come from each macronutrient and are needed in smaller amounts in the body to help with biological functions. These include vitamins and minerals. Vitamins are necessary for energy production, immune function and blood clotting.
Minerals play an important role in growth, bone health, fluid and electrolyte balance.
Then timing of meals can be helpful to prevent over eating, keep blood sugar and energy levels more stable and improve performance in workouts.
The top of the pyramid is supplements. Exactly what they sound like. To supplement areas lacking and essentially “fill in the gaps.” For example if you’ve had lab work done and there is a nutrient deficiency, you can incorporate food sources more intentionally into your diet and this is when it can be helpful to supplement with a vitamin. If you are living in an area where there is limited sun exposure and your Vitamin D levels are low, supplementing would be beneficial. Vitamin D is limited in food sources and sun exposure is the primary way we receive this vitamin. Be careful not to over take Vitamin D as a supplement because it is a fat soluble vitamin. Meaning your body does not excrete what it doesn’t use like water soluble vitamins, and excessive intake can lead to toxic levels stored in the body.
If you are having a hard time meeting your protein needs through food sources, adding protein powder could be a great addition. If you are training or doing high intensity exercise, electrolyte supplements and adequate nutrients through your diet may be helpful. If you need to avoid certain foods to manage a health condition, allergies, preferences or eating pattern and are lacking certain food groups supplementation would be beneficial. If you are traveling or have limited access to foods, supplementing could be advantageous.
How and what you need to supplement is very individualized. Supplements are often more of the extras, the accessories. The jewelry, purse and shoes to the outfit. The furniture, pillows and paint colors after the strong foundation and framework of the house. Focus on foods first. Have blood testing done to get a clear picture of nutrient levels and what is potentially lacking or can be improved.
My nutrition coaching clients complete a full nutrition assessment and food /lifestyle intake first. We work on nutrition and lifestyle pieces first. A multivitamin can be helpful to fill in the gaps of a healthy balanced diet. Or if you are pregnant or in the prenatal years, a pre natal vitamin can be valuable. I currently add a multivitamin and Vitamin D supplement and have a pretty strong nutrient dense diet. I also recently did add a greens powder in the morning. The main reason I did this was actually because it helped me drink an additional 20 oz of water in the morning, and because I felt like I was doing something good for my body, it made me want to continue to make health supportive choices throughout the day! That to me is a meaningful addition.
I know you want the magic bullet, the pill that answers all of your problems. But it truly doesn’t exist. Building a strong nutritional foundation is based on taking care of your basic needs. Start with doing the basics of giving your body adequate nutrition, rest and sleep, hydration and moving intentionally. And then add in what you need to enhance this.
Proper Nutrition and adequate meals during the day IS the best form of taking care of yourself and giving your body the building blocks it needs to function optimally!