You’ve probably wondered whether taking supplements is really necessary. It would be great if the answer was no and that you were able to get all of the nutrients you need from food, but unfortunately that is often not the case. There are both individual and environmental factors that influence the need for supplementation including where you live, the food you eat, soil quality, the amount of stress you carry, medication usage, and lifestyle choices. Although nutrient needs vary between individuals, there are certain factors that make supplementation an important and beneficial choice for many.
Soil Biodiversity Has Declined
Soil biodiversity is important for human health for many reasons. A diverse amount of beneficial soil microbes can reduce the incidence of allergies, increase crop resilience, and increase the nutrient density of foods. Current rates of soil destruction are affecting and depleting the nutrition of the foods that we eat, especially the levels of trace minerals present when food is harvested. Sources of soil destruction include erosion, decarbonization, pollution, and harmful farming practices such as planting the same crop year after year. Supporting farmers who follow regenerative agriculture practices is important for restoring soil health, and consequently our own!
Chronic Stress
Stress is the body’s normal reaction to any change that requires adjustment or response. It can be both internal stress (psychological, physical, or emotional) or external stress (environmental, toxins, etc.), and stimulates the “fight or flight response” in our body until the stressor passes. Unfortunately, we live in a time of chronic stress. We have calendars to adhere to, rules to follow, traffic to deal with, pressure from a boss, or financial stress. Did you know that your body can’t tell the difference between running from a tiger and running on the treadmill? All of which means our body is constantly reacting to the environment, that it’s constantly in fight or flight mode. Micronutrients play a significant role in recovering from stress, and chronic stress depletes several micronutrients including zinc, magnesium, iron, vitamins B5, B6 and B12, as well as calcium. Stress also creates a higher demand on the body overall, which in turn increases the demand for energy and oxygen supply, and consequently demands even more micronutrients from already deficient stores. Combine this with a diet low in nutrients due to soil degradation or lifestyle choices, and the body is essentially pouring from an empty cup.
Antibiotic and OTC Medication Usage
Chronic antibiotic use depletes many nutrients including vitamin K2, vitamin B, and most minerals. Antibiotics and other medications such as hormonal birth control or over-the-counter (OTC) pain medications are extremely taxing on the body as a whole but especially so for the liver and digestive system. Unfortunately, continued overuse of OTCs and taking multiple rounds of antibiotics decreases our ability to absorb vitamins and minerals from our food. Many people are not aware of the effects these medications have on the digestive system and how they could manage possible side effects through probiotic and nutrient supplementation.
Less Time Spent Outdoors
As a population, compared to our ancestors, we spend significantly less time outdoors and more time inside sedentary and looking at screens. This is even more true with many people currently working from home. Less time spent outside and in nature has major implications on our health, specifically in relation to vitamin D levels, exposure to beneficial bacteria and microbes in soil, and overall mental health. Vitamin D deficiency is common among American adults, especially those working long hours indoors or living in northern climates where exposure to adequate levels of sunlight might be difficult during winter months.
Low Stomach Acid Levels
Adequate stomach acid levels are essential for properly breaking down the food we eat and subsequently absorbing vitamins and minerals including: iron, copper, vitamin B12, and zinc. Low stomach acid is also associated with iron and vitamin B12 deficiencies. Stomach acid levels reduce with age, chronic stress, H. Pylori infection, and with certain medications. Common signs are bloating, heartburn, and feeling excessively full.
Though obtaining most of your nutrients from whole foods sources in their natural form is ideal, it is possible that there are at least some nutrients that you aren’t consuming enough of, especially with soil degradation happening around the globe. Although individual needs vary based on location and your individual body, there are some supplements that many people tend to benefit from. These include:
As magnesium is significantly depleted by stress and consumption of refined sugar and processed foods, supplementation with magnesium glycinate or topical magnesium can be beneficial for overall health and increasing overall magnesium levels. The type of magnesium you consume is important, as they absorb in different areas of digestion resulting in different effects. For example, magnesium oxide and magnesium citrate will help with elimination, but won’t necessarily bring up your levels.
Due to chronic overuse of antibiotics and other gut harming pathogens, replenishing our digestive system with beneficial bacteria is important for improving overall health. There are many different strains available of probiotics, so consulting with a practitioner for the best type for your individual needs is important.
Vitamin D supplementation could be beneficial depending on the time of year and where you live. This is a fat soluble vitamin, so having your primary care provider run a lab test for vitamin D levels before supplementing is important to be sure you don't over-supplement.
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About the Author:
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
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