To Supplement or Not To Supplement?

Are supplements really necessary, or are we just creating “expensive urine”? The answer is nuanced because either could be true! When needed, supplements can be life-changing, but when they are not needed or are of bad quality, they really could just be a waste. As a dietitian, I strive to help my patients find the right supplements for their needs and make sure that they choose the best possible quality for optimum results.

In an ideal world, we’d get all the nutrients we need from fresh, whole foods, ample sunlight, and quality sleep. But in today’s fast-paced life, full of deadlines, processed foods, environmental stressors, and inconsistent routine, that's not always realistic. That’s where supplements can come in: not as a magic bullet, but as a supportive tool to fill gaps, correct imbalances, and help us thrive. Supplements can also be used as medicine, when the right regimes and the right dosages are prescribed.

Here are some of the main target areas for supplementation

Immune Health: Strengthening the Body’s Natural Defenses

A strong immune system is our frontline defense against infections and illness. While good nutrition, sleep, and stress management form the foundation, certain supplements can bolster immune resilience—especially during periods of high stress, seasonal illness, or poor diet.

Helpful Supplements for Immune Health:

• Vitamin C & Zinc: Help reduce the duration and severity of colds and support cellular repair.

• Vitamin D3: Essential for immune modulation; low levels are linked to increased risk of infection. Adding K to our D3 also helps support bone health.

• Elderberry & Echinacea: Traditional herbal remedies that may support the immune response.

• Omega 3 fatty acids: Help reduce inflammation

• Probiotics: A large portion of our immune system resides in the gut—balanced gut flora supports overall immunity.

Energy: Fighting Fatigue and Supporting Vitality

Feeling chronically tired isn’t just about sleep, it's often a sign of nutrient imbalances, poor mitochondrial function, or hormonal dysregulation. Supplements can offer targeted support to boost natural energy production without relying on stimulants like caffeine.

Helpful Supplements for Energy:

• B Vitamins (especially B12): Crucial for energy metabolism and red blood cell production.

• Iron: Essential for oxygen transport; deficiency is a common cause of fatigue, especially in women.

• CoQ10: Supports mitochondrial function, especially helpful for those on statins or with chronic fatigue.

• Magnesium: Supports thousands of enzymatic responses in the body, including those that control energy metabolism

• Adaptogens (like Ashwagandha, Lion’s Mane & Rhodiola): Help the body manage stress and reduce burnout-related fatigue.

Hormone Health: Supporting Balance Naturally

Hormonal health is foundational for mood, metabolism, libido, fertility, and sleep. While diet and lifestyle are central, targeted supplementation can gently support hormone production and regulation.

Helpful Supplements for Hormone Health:

• Magnesium: Supports hundreds of enzymatic reactions, including those involved in hormone balance.

• Omega-3 Fatty Acids: Reduce inflammation and support brain and hormonal health.

• Vitex (Chaste Tree Berry): May support progesterone production and cycle regulation in women.

• DIM (Diindolylmethane) and Sulphorophane: Supports estrogen metabolism—useful for symptoms of estrogen dominance.

• Inositol: Supports insulin balance and can help reduce PCOS symptoms

Gut Health: The Root of Whole-Body Wellness

Gut health is at the core of almost every aspect of wellness—from mood and immunity to inflammation and nutrient absorption. While fiber-rich foods and fermented foods should be dietary staples, supplements can provide extra support.

Helpful Supplements for Gut Health:

• Probiotics and Prebiotics: Help maintain a healthy balance of bacteria in the gut.

• Digestive Enzymes: Support breakdown of food for better nutrient absorption—useful for bloating and indigestion.

• L-Glutamine: An amino acid that supports gut lining integrity.

Are Supplements Ever Harmful?

Certain supplements, like iron or fat soluble vitamins like D and A, could pose health risks when consumed in excess. People taking these nutrients in supplemental form should stick within the daily recommended allowances or check for deficiencies before initiating large doses. Taking too many supplements could also interfere with digestion and create gastro-intestinal upset. Certain herbal and nutritional supplements, like turmeric, can also interfere with the metabolism of certain drugs and should be avoided or taken away from the drug. It is always best to check with a health professional if you are unsure.

Final Thoughts: A Complement, Not a Cure

Supplements are exactly what their name suggests—a supplement to a healthy lifestyle, not a substitute. The key is to choose high-quality products, be mindful of your individual needs, and ideally consult a qualified health professional before starting anything new.