In today’s fast paced world, even the most well-intentioned diets can fall short. I deally, we aim to get everything we need from whole foods, but the reality is that many people struggle to meet their nutritional needs through food alone. That’s where supplementation comes in, not as a replacement for healthy eating, but as a powerful tool to support optimal health.
Why Supplementation matters
Supplements provide essential nutrients—vitamins, minerals, amino acids, and other compounds—that the body needs to function properly. These nutrients support everything from immune health and brain function to muscle repair and energy production.
Even with a balanced diet, several factors can affect nutrient absorption or increase demand:
Modern farming practices have reduced the nutrient density in many foods.
Busy lifestyles often lead to quick meals with limited variety.
Restrictive diets (e.g., vegan, gluten-free, low-FODMAP) can eliminate key food groups.
Chronic stress, illness, or medication use can increase nutrient needs or impair absorption.
- Climate and physical activity can result in limited exposure to things like vitamin D from the sun but also increase the amount of micronutrients we loose through sweat.
Purpose of Supplementation: Targeted Support
Supplements can serve different roles depending on your goals, lifestyle, or health condition. Here are some key categories:
1. Correcting Deficiencies
Supplements help address lab-confirmed deficiencies such as low vitamin D, iron, or B12, which can cause fatigue, brain fog, and more serious complications if left untreated.
2. Preventative Health
Proactive supplementation (like omega-3s, vitamin D, or magnesium) supports long-term wellness, even in healthy individuals.
3. Performance Optimization
For athletes or highly active individuals, supplementation with creatine, protein, or electrolytes can improve recovery and performance.
4. Chronic Condition Support
Supplements like CoQ10, curcumin, or probiotics are often used to support cardiovascular health, joint pain, or gut health alongside lifestyle changes.
5. Life Stage-Specific Needs
Prenatal vitamins during pregnancy
Calcium and D3 in aging adults
Multivitamins for teens or children with selective eating
Caution: Not All Supplements Are Created Equal!
Quality matters. Choosing clinically studied, third-party tested supplements ensures better absorption, safety, and outcomes. For example, Consumerlab.com, conducts independent tests on various vitamins, minerals, and supplements. Here are a few of their findings:
- Two magnesium supplements failed approval due to containing cheaper “oxide” forms instead of the claimed “glycinate” or “aspartate” forms, with one brand admitting the discrepancy. This indicates mislabeling or substitution issues in some brands.
- Three collagen brands were found to contain arsenic and/or lead, underscoring the importance of third-party testing to identify contaminants.
- Even among Approved products, there were major differences in suggested dosage and cost, from 10 cents to more than $1 to obtain 200mg of magnesium.
Personalized Supplementation is Key
Supplementation should never be one-size-fits-all. We recommend:
Testing before guessing: Blood work or health screenings can help guide your choices.
Working with a healthcare provider to ensure the right form, dose, and timing of each supplement.
Monitoring for changes in symptoms, labs, or goals.
Our Preferred Supplier
At Ottawa Health, we get our supplements from Fullscript. This is an online dispensary for professional-grade supplements. You can order online and automatically refill reminders.
If you are interested in ordering some supplements, feel free to look here.
