Dietary Supplements: Are they necessary?

This is a highly debated topic in the fitness and nutrition space and, like many things, the answer depends on who you talk to.

People follow many different eating protocols. From veganism to carnivore diets and we’re not here to tell you how to eat. That is a journey in and of itself. But we are here to talk about when it is appropriate and in some cases necessary to add supplements into your diet.

Supplement quite literally means “something that is added to complete or improve something else”. And that is our philosophy around dietary supplements. We believe they can be used in conjunction with consuming real food. They should not be relied upon instead of food.

Research has come a long way with regards to what humans need to perform optimally (this includes non-athletes and athletes alike). We now know that we need to consume certain amounts of macronutrients and micronutrients to support our body’s needs. Of course these amounts differ person to person; however, we have a good understanding of what we should be generally aiming to consume regardless of our personal preferences around what foods we choose to eat/not eat.

In this discussion, we will be taking into consideration all the aspects of food consumption, from fuelling for health and performance to enjoyment of food (because they all matter for lifetime sustainability).

MACRONUTRIENT SUPPLEMENTATION

Macronutrients are the primary nutrients required by the body in large amounts to provide energy and support bodily functions. They include carbohydrates, proteins, and fats. Each macronutrient plays a specific role: carbohydrates supply quick energy, proteins support muscle repair and growth, and fats contribute to long-term energy storage and hormone regulation. Proper balance of macronutrients is essential for maintaining overall health and wellness.

It is clear that the research shows that we as humans need between 0.8-1.2 grams of protein per kilogram of bodyweight. Protein is very satiating and essential for cellular function and tissue health and sets us up for success as we fill in our remaining calories with carbohydrates and fats. We’ve learned that it can be quite difficult for people to eat enough protein, which is where protein supplements can be helpful. Things like powders and bars can help bridge the gap for people who need help getting the minimum amount.

Whole foods with the highest amount of protein per serving include meat and dairy. While it is possible to eat enough real foods to meet your needs, it can be challenging for people who are very busy, on-the-go, vegans or vegetarians, or have a high protein requirement like people with more lean mass or competitive athletes. This is where supplements can help. Nowadays there are many good quality protein supplements on the market. Here are some of our favourites (we’ve accounted for taste, texture and quality).

SUNWARRIOR:
Made with pea protein and hemp protein and minimal other ingredients, this is a great option for everyone. Yields 19 grams of protein per 1 scoop (25g). Also comes in other flavours.

ATP LAB:
Made with grass fed bovine collagen and beef bone broth proteins and organic ingredients, this is a tasty chocolate treat. Yields 25 grams of protein per 1 scoop (30g). Comes in vanilla too. Sweetened with stevia.

ATP LAB:
Made from pea, rice, pumpkin, sunflower and coconut protein sources and other organic ingredients. Yields 20 grams of protein per 1 scoop (30g). Chocolate or vanilla. Sweetened with stevia.

Sometimes carbohydrate supplementation is required. If you are an endurance athlete for example and are doing exercise for more than an hour, it would be necessary to supplement with carbs to keep fuelling up for physical and mental performance. Fruit is a good option as a real food carb, but carb gels are the fastest way to get energy to your cells. The gels are a combination of simple sugars that digest the fastest. Fruit, even in pureed form, naturally has more fiber, which slows digestion. Gels are also designed to be extremely portable and convenient to consume on the move.

Healthy fat supplementation is necessary when dietary intake is insufficient to meet essential fatty acid needs or when specific health conditions impair fat absorption. This includes individuals with restrictive diets, malabsorption disorders, or increased physiological demands such as pregnancy or recovery from illness. Supplementing with healthy fats supports cell membrane integrity, hormone production, and brain function, promoting overall health and well-being.

MICRONUTRIENT SUPPLEMENTATION

Micronutrients are vitamins and minerals required by the body in small amounts to maintain health, support growth, and ensure proper functioning of various physiological processes. Unlike macronutrients, which provide energy, micronutrients are essential for tasks such as immune function, bone health, and wound healing. Deficiencies in micronutrients can lead to a range of health issues, highlighting their importance in a balanced diet.

Micronutrient supplements that are helpful would be those that can be difficult to eat enough real food to meet the requirements for (depending on your diet of choice, life stage or circumstance like pregnancy for example).

• Vitamin D (especially for us Canadians)

  • Helps in the development and maintenance of bones and teeth.

  • Helps in the absorption and use of calcium.

• Omega 3 fatty acids

  • Are beneficial for heart health, cognitive health, and lowering inflammation.

• Calcium and magnesium (these often go hand in hand)

  • Calcium ->Bone and teeth health, muscle and nerve function, blood clotting and hormone release.

  • Magnesium -> involved in everything and participates in over 300 biochemical processes.

• Vitamin C

  • Supports the immune system, tissue maintenance and iron absorption.

• Zinc

  • Supports the immune system, and skin and all cell regeneration.

• Iron

  • Contributes to energy levels by transporting oxygen around the body.

  • Cognitive health

  • Hormone synthesis

  • Immune and overall cell function

• B vitamins

  • Contributes to energy levels by converting food into usable energy

  • Nervous system function

  • Formation of red blood cells

  • Tissue repair and cell formation

A quality multi-vitamin can be a good catch all in terms of boosting multiple micronutrients in one capsule, but this doesn’t mean you might not still be deficient in areas.

The best way to find out if you need additional support via supplements for various vitamins and minerals would be to get a blood test and find out your levels by consulting a naturopath or other qualified healthcare provider. From there, they can prescribe the dosages for the supplements that you may be deficient in, and/or make dietary adjustments to support certain micronutrient intake.

Note that not all supplements are created equally. While price point usually indicates a better quality supplement, that may not always be the case. To ensure the bioavailability of the supplement is high, meaning, your body will absorb the nutrients efficiently, consult a qualified health provider to recommend certain brands.

In some cases, people are so deficient in some vital micronutrients that a mega dose is needed. Naturopathic clinics offer IV (Intravenous) therapy, which involves the direct delivery of nutrients into a vein. This method allows for rapid absorption and immediate effects, making it an efficient treatment for dehydration, nutrient deficiencies, infections, and other medical conditions.

In summary…

Reasons to use supplements:

• To boost consumption of macronutrients that are difficult to achieve the minimum daily intake via whole foods.

• To prevent deficiencies in certain micronutrients that impact overall health.

• When used appropriately, supplements can help maintain optimal nutrient levels, enhance bodily functions, and support specific health goals.

• Can be helpful if you have a restrictive diet, or are in a particular stage of life like menopause or pregnancy or elite competitive sport etc.

• In some cases, a larger dose can be administered intravenously to have a more immediate effect for those highly deficient.

Reasons not to rely solely on supplements:

• Supplements can help fill nutritional gaps, but they are not a substitute for real food. Whole foods provide a complex mix of vitamins, minerals, fiber, and antioxidants that work together to support overall health.

• Relying solely on supplements lacks the nutritional synergy found in natural foods. Eating a varied, balanced diet is the most effective way to maintain long-term health and prevent nutrient deficiencies.

• It’s not nearly as delicious !