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Should I Be Using Supplements?

  • Writer: Jenna Wilson
    Jenna Wilson
  • Feb 21, 2021
  • 3 min read

The term 'supplement' is a word that is thrown around a lot in the fitness & nutrition community. However, more often than not, it is used in the wrong context.


The word supplement means “something that completes or enhances something else added to it.”

So, when you think about this statement in a nonfood related way it can mean either:

  • Adding the missing piece to the puzzle OR

  • Adding an extra layer on top to make that something shine

In the end, no matter what way you think about it, supplements come into play when there is already a foundation in place.


Bringing this back to food, the foundation would be a meal, and the supplement would be something that the meal is missing OR something that the meal has, but your body just needs some extra help or a little more of.


I always base my practice off using food as the #1, and supplements as the #2.


Now some people may ask, why do we need to supplement if I am eating a balanced diet? My grandparents and their grandparents lived healthy lives without it.


I am not here to tell you this statement is not true. Especially with improved food technology. But one thing I will point out is some foods that older generations ate compared to our current times now are not always nutritionally the same. (Even though you can say a potato is a potato).


Here’s the science behind it:

  1. The lack of minerals in our soils: Studies have found that our soils compared to 50/60 years ago are now depleted in some minerals. Which means that the foods we grow such whole grains, fruits & vegetables come out with lower mineral content and less nutrients.

  2. The transportation of food: A lot of the food that we now buy at grocery stores come from other countries. From the time that the

food is picked --> transported --> stacked at the grocery store --> stored at home --> then FINALLY consumed by us causes a lot of nutrients to be depleted from the food.


With that being said, there are also other factors that can play into the question if one should supplement or not. Such as:

  • Geographical location

  • Dietary habits (vegetarian, vegan, etc.)

  • Activity levels

  • Stress levels

  • Medication intake

  • Digestive health, etc.


Everyone will have different needs for what their body should be supplemented with. I always advise going to either a naturopath or doctor to see what your current body levels are and then work with a nutritionist to help restore the levels properly.



A few supplements that I would recommend for everyday maintenance (especially if you experience signs of deficiency) include:


Vitamin C - (check out previous post for specifics)

  • Signs of deficiency: Slow wound healing, joint pain/tenderness, unexplained nosebleeds, excessive hair loss, anemia


  • Deficiency typically caused by: Inadequate dietary intake, stress, prescription drugs, cigarette smoke, alcohol


  • Food sources: Citrus fruits, berries, green & leafy vegetables, tomatoes, green peppers, papaya



Vitamin D

  • Signs of deficiency: Weak immune system (easily gets sick), osteoporosis, osteomalacia, muscle cramps, insomnia


  • Deficiency typically caused by: Lack of sun exposure (especially in the winter months), low levels of HCl in stomach


  • Food sources: Dod liver oil, halibut oil, egg yolk, liver, fortified food products (milks & cereals)



Magnesium

  • Signs of deficiency: Weakness, muscle tremors, muscle cramping, craving for chocolate, insomnia


  • Deficiency typically caused by: Long-term use of diuretics, birth control pills, alcohol, cigarette, poor nutrition habits, diarrhea, short-term use of antibiotics, exercise


  • Food sources: Figs, lemons, fruits & vegetables, nuts, seeds, avocado


Vitamin B12

  • Signs of deficiency: Fatigue, moodiness, depression, pernicious anemia


  • Deficiency typically caused by: dietary habits, impaired digestion (malabsorption), lack of calcium in diet


  • Food sources: Animal meat, fish, crabs, oysters, cheese, milk products, eggs


Fish Oils

  • Signs of deficiency: Dry, rough, scaly skin, eczema, brittle cracked nails, inflammatory conditions, PMS


  • Deficiency typically caused by: dietary habits, poor absorption & liver/gallbladder functions


  • Food sources: Salmon, flax oil (has both omega 3 & 6), walnuts


If you have further questions about what supplements you should be using, what brands are best, or how much you should be supplementing with send me an email so we can chat about what the best plan would be for you!





Resources:

Staying Healthy with Nutrition By: Elson M. Hass

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