Which Type of Supplement Will the Dietician Most Likely Recommend?
There's so much happening in our lives, whether it's work, family, school, or just life in general. Sometimes, even the simplest tasks, like eating properly and on time, can become overwhelming, which causes a lack of essential nutrients in our bodies. In my experience as a licensed nutritionist, one common question clients are curious about is: "Which type of supplement will the nutritionist/dietician most likely recommend?"
Supplements can complement a balanced diet and meet specific nutritional needs. Let's talk about supplements, their health benefits, and which type is typically recommended by dieticians.
Understanding Dietary Supplements
Dietary supplements encompass diverse products designed to support the diet with essential nutrients, vitamins, minerals, amino acids, fatty acids, and more. They come in different forms, like pills, capsules, powders, liquids, or bars. Supplements are usually over-the-counter products, which means you can buy them without a doctor's prescription.
While they are not intended to replace a balanced diet, supplements can address specific nutritional gaps and support overall health. With various supplements available, you must recognize that individualized recommendations are essential. What works for one person may not necessarily be suitable for another.
Health Benefits of Supplements
The primary purpose of supplements is to fill in the nutritional gaps that may be present due to dietary restrictions, allergies, or increased needs due to specific health conditions. ' They can also provide additional health benefits such as improving energy levels, boosting immunity, and promoting overall well-being.
For instance, iron supplements can help prevent anemia in individuals with iron deficiency, while magnesium supplements can aid in muscle relaxation and promote better sleep. Vitamin C is known for its immune-boosting properties, while prenatal vitamins can support the development and growth of a baby during pregnancy.
It's crucial to note that supplements are not a substitute for a balanced diet. Your main source of nutrients should be mainly fresh fruits, vegetables, whole grains (if you eat them), animal-based protein, and healthy fats, both saturated and monounsaturated. Supplements should only be used as a complement to these dietary sources.
Moreover, the National Institutes of Health (NIH) warns patients not to use supplements "to treat, diagnose, mitigate, prevent, or cure disease." In certain situations, supplements may have unwanted side effects, interact with medications, or even cause adverse effects if you have a specific medical condition.
While you can readily buy supplements, it's best not to self-diagnose or self-prescribe. Instead, consult with a licensed nutritionist or a qualified healthcare professional who can provide personalized recommendations based on your needs, medical history, and current medications.
Types of Dietary Supplements
Supplements come in various forms, each containing different active ingredients and serving a specific purpose. Some of the most common types include:
Multivitamins: These supplements contain a combination of essential vitamins, minerals and sometimes polyphenols.
Omega-3 Fatty Acids: These usually provide either or both EPA or DHA.
Probiotics: Provide bacteria or yeast to modulate the microbiome in a positive way.
Single-Nutrient Supplements: These supplements provide high doses of a specific nutrient. Doctors often recommend these supplements for individuals with known deficiencies in that particular nutrient.
Herbal Supplements: Made from plants with medicinal properties, these supplements may help address stress, sleep, digestion, and other health concerns.
Protein Supplements: These supplements, usually available in powder, bar, or shake form, are popular among athletes and fitness enthusiasts as they help increase protein intake for muscle building and recovery.
Commonly Recommended Dietary Supplements
While the specific supplement recommendation will vary for each individual, there are some commonly recommended supplements that dieticians may suggest.
Vitamin A
Vitamin A is essential for healthy vision, immune function, and cell growth. People with a vitamin A deficiency may experience night blindness or an increased risk of infections. Foods high in vitamin A include:
Sweet potatoes
Spinach
Broccoli
Carrots
Salmon
Mangos
Cantaloupe
Milk
Cheese
Liver
Vitamin B1 (Thiamin)
Vitamin B1, or thiamin, is necessary for energy production, healthy metabolism, and growth and development. People with vitamin B1 deficiencies may experience fatigue, poor memory, and loss of weight and appetite. Foods high in vitamin B1 include:
Legumes like black beans, soybeans, and lentils
Whole grains, rice, and pasta
Pork and fish
Vitamin B2 (Riboflavin)
Vitamin B2, or riboflavin, is crucial for red blood cell production, energy metabolism, and maintaining healthy skin and eyes. People with vitamin B2 deficiencies may experience anemia, fatigue, cataracts, cracked lips, skin disorders, or issues with the nervous and reproductive systems. Foods high in vitamin B2 include:
Meats
Milk
Eggs
Mushrooms
Spinach
Bread
Vitamin B3 (Niacin)
Vitamin B3, or niacin, is vital for energy metabolism, blood sugar control, and cholesterol regulation. People with a vitamin B3 deficiency may experience pellagra, a life-threatening condition characterized by diarrhea, depression, dermatitis, and death if left untreated. Foods high in vitamin B3 include:
Chicken, beef, pork, and fish
Nuts, grains, and legumes
Breads and cereals
Vitamin B5 (Pantothenic Acid)
Vitamin B5, or pantothenic acid, plays a role in energy production, hormone and cholesterol synthesis, and fat metabolism. Although rare, people with a vitamin B5 deficiency may experience fatigue, headache, numbness, and tingling in the hands and feet. Foods high in vitamin B5 include:
Meat (beef, pork, poultry)
Organ meats like liver and kidney
Seafood
Eggs
Milk
Whole grains
Peanuts, chickpeas, and sunflower seeds
Mushrooms
Potatoes
Avocados
Vitamin B6 (Pyridoxine)
Vitamin B6, or pyridoxine, is essential for protein metabolism, brain development, and immune function. A person with a vitamin B6 deficiency may experience anemia, skin disorders, and a weakened immune system. Foods high in vitamin B6 include:
Meat (beef, pork, poultry)
Potatoes and other starchy vegetables
Noncitrus fruits like bananas
Vitamin B7 (Biotin)
Vitamin B7, or biotin, is critical for maintaining healthy hair, nails, and skin. It also plays a role in fat, protein, and carbohydrate metabolism. Although rare, people with biotin deficiencies may experience hair loss, skin rashes, brittle nails, pinkeye (conjunctivitis), and nervous system disorders. Foods high in vitamin B7 include:
Meat and fish
Organ meats
Eggs
Seeds and nuts
Sweet potatoes
Broccoli
Spinach
Vitamin B9 (Folate or Folic Acid)
Vitamin B9, folate, or folic acid is crucial in cell growth and division, DNA synthesis, and red blood cell production. Pregnant women require adequate folate intake to prevent birth problems, including neural tube defects, in their babies. People with vitamin B9 deficiencies may suffer from megaloblastic anemia, sores in the mouth and tongue, and discoloration of skin, fingernails, and hair. Foods high in folate include:
Beef liver
Orange
Brussels sprouts
Asparagus
Nuts and beans
Flour, pasta, and rice
Vitamin B12 (Cobalamin)
Vitamin B12, or cobalamin, is essential for red blood cell production, nerve function, and DNA synthesis. People with vitamin B12 deficiencies may endure megaloblastic anemia, fatigue, tingling, nerve damage, and memory loss. Animal foods are the only way to get it naturally, foods high in vitamin B12 include:
Meat
Fish
Milk
Eggs
Beef liver
Clams and oysters
Fortified breakfast cereals
Vitamin C
Vitamin C is an antioxidant well-known for its immune-boosting properties, but it also plays a critical role in iron absorption, collagen synthesis, and wound healing. People with vitamin C deficiencies may suffer from weak immunity, bleeding gums, dry skin, slow wound healing, or scurvy. Foods high in vitamin C include:
Citrus fruits
Berries
Cantaloupe
Kiwi
Tomatoes
Red and green peppers
Broccoli
Baked potatoes
Vitamin D
Vitamin D aids in calcium absorption, which is critical for healthy bones and teeth. It also plays a role in immune function and cell growth. People with vitamin D deficiencies may experience bone pain, muscle weakness, or an increased risk of fractures and infections. Animal foods are also highest in vitamin D and include:
Fortified foods like yogurt, cereals, and orange juice
Fortified milk like soy, almond, and oat milk
Fatty fish like salmon, tuna, mackerel
Cheese and egg yolks
Beef liver
Mushrooms
Vitamin E
Vitamin E is an antioxidant that protects cells from damage and supports immune function. People with vitamin E deficiency usually suffer from conditions affecting fat absorption, such as cystic fibrosis and Crohn's disease. They may also experience nerve and muscle damage, muscle weakness, and loss of bodily control. Foods high in vitamin E include:
Plant and vegetable oils like sunflower, safflower, wheat germ, olive oil
Nuts and seeds
Green leafy vegetables
Vitamin K
Vitamin K is essential for blood clotting and bone health. People with vitamin K deficiencies may experience excessive bleeding, osteoporosis, or fractures. Foods high in vitamin K include:
Green leafy vegetables like spinach, lettuce, kale, collard greens
Vegetables like broccoli, Brussels sprouts, cabbage
Meat
Cheese
Eggs
Soybeans
Iron
Iron is a mineral that plays a critical role in oxygen transport and red blood cell production. Iron deficiency patients may experience fatigue, anemia, frequent infections, or memory and concentration problems. Foods high in iron include:
Meat
Seafood
Nuts
Raisins
Lentils
White beans
Spinach
Kidney beans
Bread and cereals
Calcium
Calcium is a mineral that supports strong bones and teeth, muscle function, and nerve transmission. Calcium carbonate and calcium citrate are two primary forms of calcium supplementation available in the market. People with calcium deficiencies may experience brittle bones, frequent fractures, mood changes, weak nails, or muscle cramps. Foods high in calcium include:
Milk and dairy products like cheese and yogurt
Fortified drinks like soy and almond milk and fruit juices
Calcium-fortified orange juice
Sardines and salmon
Broccoli, kale, and Chinese cabbage (bok choy)
Magnesium
Magnesium is an essential nutrient that plays a crucial role in muscle and nerve function, blood glucose control, energy and DNA production, and bone health. People with magnesium deficiencies may experience weakness, irritability, muscle cramps, numbness or tingling, seizures, irregular heartbeat, or personality changes. Magnesium supplements can come in many forms, ranging from least absorbable and best for constipation Magnesium Oxide to highly absorbable and good for sleep magnesium glycinate. Foods high in magnesium include:
Legumes, nuts, and seeds
Spinach and other leafy greens
Whole grains
Milk, yogurt, and dairy products
Fortified breakfast cereals
Zinc
Zinc is a mineral required for immune function, DNA and protein synthesis, wound healing, and growth. People with zinc deficiencies may experience hair loss, diarrhea, frequent infections or illnesses, delayed wound healing, poor appetite, or impaired sense of taste or smell. Foods high in zinc include:
Meat, poultry, and fish
Shellfish like oysters, crabs, and lobsters
Whole grains
Beans and nuts
Egg and dairy products
Omega-3
Omega-3 fatty acids are essential fats our bodies cannot produce, making it necessary to obtain them from food. They play a crucial role in the function and health of the heart, lungs, blood vessels, endocrine system, and immune system. DHA is especially important for fetal brain development while EPA regulates the inflammatory response. People with omega-3 deficiencies may experience fatigue, poor memory or concentration, dull skin or brittle nails, dry eyes, depression or anxiety symptoms, and joint pain or stiffness. Omega 3s can also support a muscle building response in weight lifters and promote lean body mass. Foods high in omega-3 include:
Fatty fish like salmon, sardines, mackerel, and tuna
Fish oil
Flaxseed, soybean, and canola oil
Chia seeds, walnuts, and flaxseeds
Fortified foods like yogurt or milk
Amino Acids
Amino acids are the building blocks of protein our bodies use for various functions like digestion, hormone production, and tissue repair. Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, are a specific type of amino acid that is essential for muscle growth and repair, immune function, and glucose regulation. Athletes and people with certain medical conditions may need to supplement their diet with BCAAs.
Probiotics
Probiotics are live microorganisms that provide health benefits to the host when consumed in adequate amounts. They are often referred to as "good" bacteria and are available in fermented foods like yogurt, sauerkraut, kimchi, and kombucha. Probiotics may support digestive health, immune function, and mental health.
Factors Influencing Supplement Recommendations
When it comes to recommending supplements, several factors come into play. Understanding these nuances is crucial.
Dietary Deficiencies: If you have a deficiency in a particular nutrient, your dietician will likely recommend a supplement that addresses this issue. However, if you consume enough of a specific nutrient through your diet, supplementation may not be necessary.
Health Conditions: Certain medical conditions may require specific supplements to support treatment or prevent complications. For instance, people with osteoporosis may benefit from calcium and vitamin D supplements to strengthen their bones.
Gender and Age: Men and women have different nutritional needs depending on their age. For example, pregnant women will benefit from prenatal vitamins, choline, DHA and possibly iron to support their baby's development.
Dietary Restrictions: Individuals who follow specialized diets such as vegan or vegetarian may lack certain nutrients commonly found in animal products. Moreover, people with food allergies or sensitivities, like peanut allergy and lactose intolerance, may need to supplement their diet to meet their nutritional requirements.
Lifestyle Factors: Some lifestyle factors, such as smoking, excessive alcohol consumption, and increased stress levels, may impact the absorption and utilization of nutrients in the body. In such cases, supplements can provide additional support to maintain overall health.
Fitness and Athletic Goals: Athletes and fitness enthusiasts may require additional supplementation to support their physical activity, muscle growth, and recovery. For example, those who want to build muscle mass may benefit from protein supplements, while endurance athletes may need electrolyte replacement supplements to replenish nutrients lost during training.
Final Thoughts
Supplements can be beneficial in addressing dietary deficiencies and supporting overall health. However, they should not replace a healthy, balanced diet. It's always best to consult with a healthcare professional for personalized advice instead of self-medicating with supplements.
At Thrive Nutrition, we can help you identify potential nutritional deficiencies, and recommend appropriate supplements. We aim to support you in achieving optimal health through evidence-based nutrition recommendations.
Contact us today to schedule an appointment.
