Ever since I posted my Ultimate Workout Recovery Reference List and Fool Proof Regiment for Leg Recovery posts I have gotten a few questions/comments on why I choose to take supplements.
I realize that everyone has their own opinion on this topic, and that is fine by me! I figured I would explain a little more in detail about why I choose to take supplements.
Before I begin please note that all of these posts are 100% my personal opinion and are in no way meant to tell you what to do. This is what works for myself and my husband from our own experiences. I encourage you to find what works for you personally.
Filling “Gaps” in My Diet
The main argument against taking supplements is that you should be able to get them in the foods you eat.
Yes, this is 100% true. If you eat a completely well balanced diet 100% of the time, then you will get the vitamins and minerals you need and really have no need for taking supplements.
As I’ve mentioned in previous posts, i’m not perfect. I don’t have a 100% well balanced diet all the time and so to make sure I am getting the right vitamins and minerals for my body I also take supplements.
I am not saying that supplements can replace the health benefits of food in any way. Food should and will be my first focus for obtaining nutrients. Supplements will always be secondary and are a precautionary measure.
My first year after we moved to Erie, I became deficient in calcium and Vitamin D. This was mostly due to the fact that I wasn’t used to living somewhere without much sunlight. Ever since I have made sure to focus on always getting a:
- Multivitamin
- Calcium
- Vitamin D
- Folic Acid
- Iron
Those are what I consider my “go to” supplements. Occasionally as I’ve mentioned in the past I do take other things such as glutamine to aid with recovery.
If I am getting proper vitamins and minerals in my diet then these supplements are basically going to waste, however, the risk of somehow being deficient in one of these to me isn’t worth it.
Exercise Increases Nutritional Needs
As someone who has always done more than the average amount of exercise per day it is important that I am properly replenishing the nutrients I lose during exercise.
If you are depleting energy reserves while exercising you are in return using more energy for production and recovery. This puts athletes (or those who do higher amounts of exercise like myself) at a higher risk for nutrient deficiency.
Again, it comes back to fueling and eating properly 100% of the time. Most days I do this but on the days when I have a long run and don’t eat a perfect diet, I want to make sure I am still getting all the proper vitamins and minerals.
Those are the two main reasons that I take supplements. They aren’t anything earth shattering, but it’s the truth.
Here are a few other arguments for supplementation:
Poor Digestion
Did you know that it is estimated that over half the US population suffers from low stomach acid? This can cause the body to not be able to properly obtain all the nutrients from food.
While the foods may obtain the necessary nutrients for your body, if you body is not processing them right you aren’t able to reap the benefits.
Food Preparation
Certain ways we prepare our food can actually be removing the nutrients from the food. One of the biggest thief’s of nutrients is the microwave. It is often easy to find other ways or preparation, but not always avoidable.
When you go out to eat at a restaurant the food may look fresh and good for you, however many times unless you know the way they are preparing it you can’t be completely positive it has all the proper nutrients.
Again, comes back to being 100% sure you are getting everything you need from your diet.
Expense and Health Concerns
Sadly, it comes down to the fact that sometimes supplements are cheaper than proper foods. This is not my reason for taking supplements, but for some of America’s population it is.
Another sad but true reality is that we live in a stressful and toxic world. These can all play into us either eating less than stellar diets or needing nutrients we aren’t aware of.
It comes down to what works for you. I understand not all will agree with my thoughts on the topic, and that’s fine. These are my reasons for taking supplements as well as some other arguments. Do what works for you! It comes down to making sure you are taking care of yourself. That’s the most important aspect of all.
Do you take supplements? Which ones?
I wrote a similar post a few months ago kind of ‘defending’ why I take supplements. As a vegetarian endurance runner I started taking Iron 2 years ago and just had my levels checked and they are perfectly normal (I believe thanks in part to taking those supplements.) I also take a multi, B vitamin complex, and probiotics. Yes, in a perfect world we’d eat a balanced diet every day, but we certainly don’t live in a perfect world!
Thanks for sharing Erica! I agree everyone has opinions about this, but we don’t live in a perfect world and I have been one to always want to “safe than sorry”- I try to eat as balanced as I can but some days it just doesn’t happen!
I don’t take any supplements and try to get all my nutrients from whole foods. I took a blood test recently, though, and the doc said I had a vitamin D deficiency. Haven’t taken any supplements, though.
I had a vitamin D deficiency my first year and it was tough! It left me with very little energy. I have finally corrected it for the most part but supplementation is MUST up here in the winter. Good luck hope you can get feeling better soon! 🙂
I take supplements as well, except I use a brand that my dad who’s a chiropractor supplys at his office. They are called Standard Process and are made from whole foods, so your body can digest them easier and use them more efficiently! A lot of times these supplements that you can buy at like GNC are sort of a catch all amount, and your body doesn’t NEED as much as what’s in them, so it’s good to be sure you’re giving your body the right amount 🙂 That’s just my two cents 🙂 Glad to see someone else who is promoting supplemtns though, a lot of people don’t reazlie HOW IMPORTANT they are!!! Oh my goodness they are so important!! Esp for us women!
That sounds like an awesome brand Sarah! I had never heard of it. I agree I think supplements are very important, but I do realize it is a touchy subject with some. 🙂
I take supplements (especially now being pregnant) but I started taking them within the last year. I take a prenatal, DHA, and folic acid. I also have taken vitamin B12 and a vegan multivitamin in the past. I just want to make sure I’m getting all the nutrition I can and I know the quality of our food today is sadly decreasing, so it is becoming even more important in my opinion.
Just read this post and had to say CONGRATULATIONS!!
I was late to the party and didn’t know you were pregnant until about a month ago! Congrats!! Yes, sadly the quality of food out there is decreasing. That’s why it’s always hard to know exactly what you are taking in. Good points Em!
Yes! As you know, I choose to take supplements for many of the same reasons! Very important to make sure you’re covering your bases, and while I wish I had a 100% perfect diet, I just don’t!
Exactly Megan! I try my hardest to get a close to perfect as I can but it is just not possible! I too just want to make sure I am covering my bases!
I swear by supplements and vitamins for all of the reasons you said! I eat a pretty balanced diet, but it’s hard for me to tell if I’m getting enough of a certain nutrient/mineral… That’s why I take them! Thanks for sharing!
So very true! Glad to hear I am not the only one 🙂
Yes. I take a food-based multi, vitamin D (because mine is low), folic acid (because most women’s multi’s don’t have quite enough), and DHA (because I don’t get as much as I’d like in my diet). Though I am quite a healthy eater, I’m sure I have gaps in my diet (I have to eat gluten free d/t gluten intolerance), so that’s why I take one.
These are pretty much all of the same reasons I take them as well Stephanie! Thanks for sharing!
I don’t know…..if cost is a concern I’d say stop wasting money on supplements and vitamins and spend it on fresh vegetables and fruits and lean meats! These things have been repeatedly proven to not work except in a very specific few conditions (folic acid before conception etc) http://www.forbes.com/sites/stevensalzberg/2014/01/13/the-top-six-vitamins-you-shouldnt-take/. There is simply no proof that a multi does one iota of good, and oftentimes they give people the illusion that because they are taking them they then can eat a diet that is lacking, as though the vitamin was picking up the slack….when in fact its doing absolutely nothing but costing them money each month. Food works.
Thank you for sharing that Melissa! I think everyone is entitled to their opinion. In my case, cost is not really an issue I was just listening other arguments I have seen for supplementation. The main reason I take it is to make sure I am getting enough of the necessary things in my diet. I try to be as close to perfect as I can in getting what I need, but now a days the quality of food has decreased and we don’t really know what we are taking in. I use supplements to make sure I am not lacking anywhere. Especially with vitamin D because of the area I live and from having issues in the past.
That’s awesome that you are able to get everything you need in your diet!
I agree with you on taking supplements to ‘fill in the gap’. Even if you’re eating a ton of veggies and fruits, you might not be getting all the vitamins and minerals your body needs. The soil food’s grown in can be very overused and, therefore, nutrient-deficient, especially when people grow the same crop over and over again in the same area. Better to be safe than sorry, especially when you have experience with nutrient-deficiency. Thanks for sharing your personal insight!
Yes this is very true Jaclyn! There are a lot of different factors that go into the quality of our food. Sadly, it has decreased over time. Everyone has their own way of doing things, and that is great! I just am sharing my thoughts on the matter 🙂
You keep saying that (you take them to “fill the gap”) but there is absolutely no proof that vitamins work to “fill the gap”. In fact, studies reveal quite consistently that they do NOT do this. Have you done much research into this? I feel like its very polite of you to respond kindly, but its irresponsible to not look at facts before continuing to sell people a product, which is what you are doing. That is great that “cost is not an issue” for you ~ you do a lot of budgeting posts so maybe they are just ideas for other people who are concerned about cost or something….You could also push for people supporting small farms, local eating, seasonal eating, and CSA’s instead of this idea of buying inefficient pills from giant companies whose product is proven to not work if you are actually concerned about the nutrient deficient quality of our food. Source and eat locally, know your farmer, or better yet grow your own, and you can alleviate many of those cost and “nutrient” costs right off the bat.
Melissa, thank you for your opinion! I do 100% agree with you on supporting local famers. I did not mention it in this post but you are right that is a great point! While I would love to grow my own living in a small apartment doesn’t allow that to be an option.
In terms of the budget – I am on an extremely tight budget and trust me the budgeting posts are from MY OWN experience. I am not just talking about it for nothing. My budget doesn’t allow me to buy all the healthiest foods I would like to buy, and yes I do take supplements to make up for where I lack some days.
This post was in no way telling anyone to do something or “selling” anything. I get nothing from this. I am just expressing my opinion on my blog. Everyone is entitled to do what works from them. I appreciate you sharing what works for you, and probably many others!
Have a great weekend!