I often get asked if it’s best to focus on supplements or just a healthy diet. Is one better than the other? Or do we need to master both? My clients’ awareness and knowledge in nutrition expand daily, and with that, their curiosity about the relationship between whole foods and the right type of supplementation.
Understanding the role of each can certainly help us make informed decisions based on our own lifestyle, nutritional needs, and health goals.
Mastering the basics: A Healthy Diet
A nourishing and varied diet is the foundation of optimal nutrition; there is no doubt about that. We need to focus on whole foods providing a wide range of minerals, vitamins, antioxidants, and phytonutrients that work synergistically to support longevity and metabolic health.
Here are a few benefits you might expect when you focus on this type of diet:
- Fibre for gut and metabolic health (think legumes, vegetables, fruits, wholegrains)
- A broad spectrum of essential nutrients
- Support for cardiovascular and cognitive function (also called: a happy heart and healthy mind)
- Natural nutrient synergy (nutrients will work together for optimal results, like a soccer team)
Overall, a dietary pattern rich in healthy fat, lean proteins, fruits, vegetables, and wholegrains is consistently associated with better health outcomes, think about the Mediterranean Diet!
However, the truth is that modern lifestyle, food quality variability and our individual needs can make it challenging to achieve an optimal nutrient intake through diet alone.
Ever heard of the Nutrition Gap?
The Nutrition gap is the difference between the nutrients our body needs for optimal health, and what you actually get from your own diet, potentially leading to deficiencies over time.
Here are some factors that could lead to suboptimal intake of key nutrients:
- A busy lifestyle with irregular meal patterns (I work in London and see this A LOT)
- Limited food variety (do you find yourself always choosing the same foods at the supermarket?)
- Soil nutrient depletion
- Digestive or absorption issues
- Age, stress levels, pregnancy, amongst others.
All of these reasons make it easier to understand why targeted supplementation can play a supportive role for many individuals.
Supplements vs Healthy Diets: No Need for a Comparison
We need to understand that both approaches are complementary, rather than competitive.
A healthy diet provides:
- Fibre and phytonutrients
- Long-term disease prevention
- Nutrient diversity
Supplements can provide:
- Consistent specific dosing
- Targeted nutrient support
- Convenience during busy times or travel
By using them synergistically, they create a more personalised and practical strategy for you to maintain optimal nutrition, especially in a fast-paced Western world!
Supplements, Friends or Foe?
When used correctly, supplements can help to address nutrient gaps and address specific goals such as bone health or immune support. They can provide concentrated amounts of specific nutrients that may have been difficult to obtain from the diet alone.
The key thing to remember is that they are NOT a substitute for a healthy diet, and they are most effective when used as part of a broader, food-first approach.
Educational platforms such as Bionutrica’s Research & Science page outline how evidence- based formulation and ingredient quality can support safe and effective supplementation.
When Supplements can be extra helpful?
There are some groups who may benefit more from supplementation, due to increased requirements or potential reduced nutrient absorption.
They may include:
- Older adults
- Pregnant and breastfeeding women
- Individuals with restricted diets (such as plant-based)
- People experiencing digestive issues (as an example, hypochloridria – low stomach acid)
- Individuals with limited sun exposure (they may need an increased dose of vitamin D. On this specific topic, you may want to have a look at our previous article)
These are all cases that could benefit from targeted supplementation to bridge nutritional gaps, whilst sticking to an overall nourishing diet.
Food Quality, Bioavailability, and Absorption
It is important to remember that the bioavailability of both food and supplements can be influenced by:
- Gut Health
- Food preparation methods
- Potential nutrient interactions
Some supplements are formulated to improve absorption through specific nutrient forms or combinations. As an example, pairing vitamin D with dietary fat can enhance absorption, whilst magnesium with B vitamins can help support energy metabolism synergistically. This highlights the importance of choosing the right, high-quality product when looking for a supplement.
Final thoughts
We are all biochemically individual, and therefore, there is no single “best” approach for everyone. A combined approach can offer the most practical and sustainable benefits, best if guided by a health practitioner who can help guide you through a safe, tailored plan and understand what would work best for you.
You can also find out more by looking at educational resources such as Bionutrica’s Blog, to help support informed choices by sharing evidence-based nutrition insights. It is recommended to consult a GP or qualified health practitioner before introducing new supplements, particularly if you have existing health conditions or are taking medication.
