To Supplement or Not to Supplement?

In the ever-growing world of health and wellness, it’s easy to get swept up in the idea that more supplements = better health.

Influencers flash their pill cases, health stores overflow with the latest miracle nutrients, and doctors offer blood panels followed by long lists of recommended vitamins.

But is this really the best route to optimal health? Should everyone be supplementing? Or is there a more personalized, root-cause approach that deserves the spotlight?

Let’s unpack the evidence — and uncover what’s right for you.

The Case For Supplementation

Modern life has made some supplementation not only helpful, but at times essential. Here’s why:

1. Soil Depletion
   Over-farming and industrial agriculture have stripped our soils of essential minerals. A study published in the Journal of the American College of Nutrition showed that nutrient levels in common vegetables dropped significantly between 1950 and 1999 — including calcium, iron, and vitamins B2 and C (1).

2. Poor Absorption
   Gut issues, low stomach acid, stress, and aging can all interfere with nutrient absorption. For example, up to 30% of people over 50 may not adequately absorb vitamin B12 from food alone (2).

3. Medications That Deplete Nutrients
   Common medications like birth control, proton pump inhibitors, and statins can reduce levels of key vitamins and minerals (3).

4. Therapeutic Use
   In some cases, supplements offer therapeutic benefits. Magnesium glycinate can support sleep and anxiety, omega-3s reduce inflammation, and CoQ10 supports mitochondrial health and energy.
   

The Case Against Blind Supplementation

But on the flip side, supplementing without strategy or testing can do more harm than good:

• Overload or Imbalance
  Taking high doses of isolated nutrients (like zinc or vitamin D) without balancing cofactors (like copper or vitamin K2) can cause imbalances or even symptoms that mimic deficiencies.

• Toxicity Risks
  Fat-soluble vitamins like A, D, E, and K can build up in the body if overused.

• Quality Concerns
  Not all supplements are created equal. Many contain fillers, synthetic forms, or contaminants like heavy metals or GMOs. I’m never a fan of buying supplements on Amazon, unfortunately.

• Masking Root Causes
  Relying on supplements can sometimes patch symptoms without addressing the real problem — like gut dysbiosis, liver stagnation, or chronic stress.

So... What’s the Solution?

The answer isn’t “yes” or “no.” It’s personalization.

Just as one diet doesn’t work for everyone, neither does one supplement routine. The best approach is based on your unique body, history, labs, and current symptoms.

A Smarter Path Forward:

1. Start With Food First
   Prioritize nutrient-dense, real foods. Think organ meats, sea veggies, wild seafood, pastured eggs and meat, root veggies, dark berries, and dark leafy greens.

2. Test, Don’t Guess
   Functional lab tests (like nutrient panels, hair tissue mineral analysis, or organic acid testing) can help you see what’s truly missing or imbalanced in some cases.

3. Support Your Terrain
   Gut healing, liver support, hormone balance, and detox pathways all impact how well you absorb and utilize nutrients.

4. Cycle & Reassess
   Supplements should evolve with your body. You might need more magnesium during times of stress, or more B-complex during PMS. But long-term megadosing rarely makes sense and can even cause harm.

Final Thoughts

In the end, supplements can be powerful tools when used with intention and care. But they’re not magic bullets — and more isn’t always better.

The most effective health strategy is always the one tailored to you.

Download my Gut Reset eBook to get started with a step-by-step plan to improve your digestion, energy, and hormonal balance—without relying on a shelf full of supplements - you can find it under “shop”.

References

1. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Journal of the American College of Nutrition. 2004;23(6):669–682.

2. Allen LH. Causes of vitamin B12 and folate deficiency. Food Nutr Bull. 2008;29(2 Suppl):S20-34.

3. Kennedy DO. B Vitamins and the brain: mechanisms, dose and efficacy — a review. Nutrients. 2016;8(2):68.