Supplements have become more common than ever, with millions of people taking vitamins, minerals, and herbal extracts daily. Some swear by them, while others argue that a balanced diet provides everything our bodies need. The truth, as always, lies somewhere in between.
So, how do you know if you should be taking supplements? Are they truly essential, or can you get everything you need from food? In this blog, we’ll break down the facts, separate the science from the hype, and answer some of the most common questions about supplements to help you make informed decisions about your health.
Do we actually need supplements if we eat a balanced diet?
While a well-balanced diet should, in theory, provide all the essential vitamins and minerals we need, several factors can impact how well our bodies absorb these nutrients. Truth is, due to our modern world, we’re combatting some key issues regarding nutrients in our food: depleted nutrients in the soil, processed or ultra-processed foods with reduced nutrient content and personal health and lifestyle factors. Let's breakdown these factors.
Soil depletion and modern farming practices
The nutrient content of food starts with the soil it’s grown in. However, intensive farming, mono cropping, and the heavy use of chemical fertilisers have led to a decline in soil quality over the past century. Regenerative farming is on the rise to try and replenish soil nutrients before we get ourselves into a real pickle!
Studies show that modern fruits and vegetables contain lower levels of key vitamins and minerals than they did decades ago. This means that even if we eat a diet rich in whole foods, we may not be consuming as many nutrients as we think. Key nutrients include magnesium, calcium, zinc, copper, iron, potassium, phosphorus, vitamin C, B2, beta-carotene (precursor to vitamin A), proteins (in grain crops) and antioxidants. This is on top of low selenium content due to the acidity of our soils.
Food processing
Many staple foods undergo extensive processing before they reach our plates, stripping them of essential nutrients. White flour, for example, loses much of its fibre, B vitamins, and iron during milling. Canned and packaged foods often contain preservatives and additives that can interfere with nutrient absorption. While some foods are “fortified” with synthetic vitamins, these aren’t always as bioavailable (easily absorbed and used by the body) as naturally occurring nutrients from whole foods - although for people avoiding certain foods due to allergies or ethical preferences, we appreciate fortification can be vital.
Gut health and digestive efficiency
Absorption happens in our intestines, but similarly, this can also be reduced if the site of absorption is impacted by stress, alcohol, inflammatory foods, medication or conditions such as IBS, IBD, or coeliac.
Lifestyle factors
Additionally, there are ethical and/or taste preferences guiding what we do and don’t eat, which can eliminate whole food groups and with it, nutrients.
Can supplements replace a poor diet?
The short answer is no. How supplements are used is in the word itself - they are supplemental to a good balanced diet. Food should always come first to the best of your ability and budget. Supplements can pick up the shortfall, provide support in times of deficiency, cover nutrients your diet doesn’t give you, or lend a hand when you know your body will need more than you can provide.
Which supplements are genuinely beneficial?
Some of the key supplements are ones we can’t get enough of through a well-balanced diet, ones that are water-soluble and therefore deplete quickly (especially in times of stress) and others that support nutrients lost through dietary choices.
Vitamin C - water-soluble vitamins, like vitamin C, are required every day and lost (through urine) if we don’t use them. In times of illness or stress, the body will use more vitamin C than usual for its antioxidant benefits, immune system and adrenal support. We know how important this is so most of our products contain high levels of vitamin C but our Daily Immunity contains 1000mg (1250% RDA) and our Energy & Hydration contains 600mg (750% RDA).
them ‘topped-up’. Certain ones, like B6, are needed for neurotransmitters (brain chemicals) and hormone regulation, and folate is needed for energy and during pregnancy. So, there are key times when specific B vitamins are needed more than usual. Our Energy & Hydration contains max strength doses of the following B vitamins including B1, B2, B3, B6 B5 and B12.
Iron and B12 - both are key to the diet if you are a menstruating female or are skipping animal products. If this is you, keep a close eye on calcium intake through foods, along with magnesium and vitamin D levels. However, I wouldn’t recommend supplementing with calcium directly without support from a healthcare professional who can ensure the co factor and synergistic nutrients are also covered. Too much circulating calcium is a heart health concern. Our Energy & Hydration contains 1000% of B12 RDA.
Omega-3s - oily fish isn’t everyone’s favourite, and unless you're eating it every other day of the week, you may find it hard to reach the levels you need. The balance of Omega 3:6 in the body is delicate and relies on many different factors.
How can we determine if we actually need a supplement?
The best way to determine if you need supplements is to look for signs of low levels or
deficiency, such as fatigue (vitamin D or iron or B vitamins), muscle cramps, poor sleep
(magnesium or B6), memory issues or tingling (B12). However, symptoms alone often aren’t enough.
As food plays a huge role in our nutrient status, ideally, you would have a food diary review and a health analysis to assess your needs. Pair this with a blood test, and you’ll get a full 360-degree health review to navigate your steps with tailored supplement recommendations.
Please reach out to our in-house nutritionist if you need have any questions regarding the information in this article: hello@tonichealth.co.
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This article was written by Natalie Louise Burrows.
