Supplements vs. Food – What’s the Best Way to Get Your Nutrients?

Making Informed Choices – How to Balance Food and Supplements

How to Get More Nutrients from Your Diet Naturally

Add different colors, textures, and flavors to your meals to boost nutrient intake with whole foods. For example, add spinach and tomatoes to an omelet for a boost of iron and vitamin C. Sprinkle chia or flax seeds on oatmeal or salads for more fiber and omega-3 fatty acids. Add a handful of nuts or seeds to salads instead of fried tortilla strips. 

Leverage specific food pairing to enhance nutrient absorption. For example, pair plant-based iron sources (think leafy greens, beans, and lentils) with vitamin C-rich foods (citrus, bell peppers, broccoli, and strawberries) to enhance iron absorption. Vitamins A, D, E, and K are fat-soluble, meaning they are best absorbed when consumed with a fat source. Drizzle olive oil on your salads to boost vitamin E, K, and A absorption from the leafy greens and red and orange vegetables. 

Get more nutrients from your diet with the following strategies: 

• Meal prepping: Meal planning is linked with better diet quality and a healthier weight. Take a little time each week to plan balanced meals and snacks. Prep ingredients or batch-cook so you have nutritious options ready and are less inclined to reach for other foods. 

• Add nutrient-dense snacks: Opt for nuts, seeds, fruits, vegetables, or Greek yogurt for filling and nutritious snacks. Nuts and seeds are packed with essential vitamins and minerals like vitamin E and magnesium. Greek yogurt provides calcium and protein—pair with fruit for antioxidants and vitamins. Munch on chopped vegetables like carrots, cucumbers, or tomatoes, and dip in guacamole or Greek yogurt for a more filling snack.

• Eat the rainbow: Make your plate as colorful as possible with whole foods. Various colors indicate different nutrients. For example, orange foods are high in beta-carotene, purple foods are packed with anthocyanins, and green vegetables contain folate and magnesium. Consuming a variety of color groups of fruits and vegetables is linked to lower risks of various diseases. Next time you go grocery shopping, challenge yourself to choose five different colors of produce.

Choosing the Right Supplements Safely

The supplement industry is less tightly regulated than pharmaceuticals, so choose products that have been independently tested. Look for third-party certification seals on the label, such as USP (U.S. Pharmacopeia), NSF International, or ConsumerLab. These organizations test products to verify they contain what the label says and aren’t contaminated with heavy metals or other toxins. Choose supplements without proprietary blends. Manufacturers are not required to list ingredient amounts in proprietary blends, preventing you from knowing exactly how much of a nutrient you get.

More is not always better. Unless directed by a healthcare provider to address a deficiency, avoid taking more than 100% of the Daily Value (DV) of vitamins/minerals in supplement form, as some can accumulate in the body. High doses of some nutrients can also cause toxicity or interfere with other vitamins or prescription medications.

The Real Cost of Nutrition – Are Supplements Worth the Price?

Is It Cheaper to Get Nutrients From Whole Foods?

Purchasing nutrient-rich foods is more cost-effective than supplements. Most supplements do not prevent chronic diseases. For the general population, supplementation is often unnecessary unless there are nutrient deficiencies. Whole foods provide more nutrients than supplements, and a healthy diet contributes to a lower risk of chronic conditions. Prioritizing nutrient-rich whole foods does not have to be costly. Purchase items in bulk, opt for frozen fruits and vegetables and look for seasonal items or products on sale. 

When Supplements Offer a Cost-Effective Solution

A multivitamin may be beneficial if you’re concerned about getting enough nutrients during travel or stressful periods of life. A multivitamin is unlikely to cause harm to most individuals, but it may not provide much benefit. If you’re interested in taking a multivitamin to ensure, consult a registered dietitian or healthcare provider before starting.

Supplements are necessary to resolve nutrient deficiencies, as restoring nutrient levels through food alone can be challenging.

FAQs – Your Biggest Questions Answered

Are supplements better than real food?

It depends. In general, real food trumps supplements. However, when it comes to deficiencies, supplementation is superior. Nutrient deficiencies prevent your body from functioning optimally and, if left untreated, can cause health complications. 

Can I replace meals with supplements?

No, supplements cannot replace meals. A multivitamin may cover your vitamin and mineral requirements. Still, you’d miss protein, healthy fats, fiber, and phytonutrients found in real food. You also would not get the energy (calories) you need to function. Supplements “supplement” (fill gaps) your diet. They are not intended as a substitute for food. 

Meal replacement shakes can be helpful occasionally to provide nutrition when you’re on the go or recovering from illness or surgery. 

How do I know if I need supplements?

Getting a blood test is the surest way to know if you need supplements. Bloodwork identifies common nutrient deficiencies, such as vitamin D, iron, and vitamin B12. Another way of assessing whether you need a supplement is to evaluate your diet and lifestyle. Are you avoiding entire food groups (think dairy, meat, grains, etc)? Do you follow a specific eating pattern, such as vegan or gluten-free? Are you at risk for certain nutrient deficiencies? Older adults and people who are pregnant have different nutrient needs and may require supplementation. A registered dietitian can evaluate your diet and lifestyle to determine the potential benefits of supplementation.

Are there risks to taking too many supplements?

Just because supplements are readily available and may boost health does not mean they are harmless. Too much of certain vitamins like vitamins A and D can accumulate in the body and cause toxicity. High doses of certain supplements like vitamin E or antioxidants may increase the risk of cancer.

Always consult a healthcare provider before starting a new supplement to ensure it will not negatively interact with any of your current medications. 

Supplements are not magic pills—taking supplements does not mean you can neglect your diet.

What’s the best way to get essential nutrients?

A balanced diet provides all of the nutrients you need. Nutrient toxicity rarely occurs through food alone. Supplements have their place as tools for specific needs like deficiencies, pregnancy, or when diet alone is not enough. But supplements are not a cure-all. 

Conclusion – Finding the Right Balance

Whole foods should be your primary source of nutrition. They offer more benefits than supplements and contribute to overall health. Supplements have their place—as tools for specific needs like deficiencies, pregnancy, or when diet alone isn’t enough—but they’re not cure-alls. By eating a varied, nutrient-rich diet and using supplements wisely, you can meet your nutritional needs safely and effectively. 

Getting the right nutrients is essential for your health. If you're unsure whether you need supplements or how to optimize your diet, Season’s expert dietitians can provide personalized guidance. Click here to connect with a dietitian today!