As a registered dietitian, I am often asked by clients and athletes alike whether or not they should be taking supplements; the list of supplements in question often includes vitamins, minerals or any type of ergogenic aid (performance enhancer). This is one of the reasons why a thorough nutrition assessment is crucial. Assessment of dietary intake by a dietitian allows for identification of nutritional gaps or “holes” in the diet which can leave someone vulnerable to underconsumption specific nutrients. As a general rule, supplements are available to do exactly what they say, which is to supplement the diet and not replace food or entire food groups. Whole foods have a greater nutritional content than their supplemental counterparts. In some cases, the vitamins and minerals in food are better absorbed than those found in supplements. My nutrition strategy aims to identify a food first approach before jumping to a supplement, especially for athletes. However, if a food first approach is not feasible, supplements can help bridge gaps in the diet.
Below is a list of whole food sources for some of the micronutrients that are of specific importance for active individuals.
Vitamin C
Function: Protect the cells; maintain healthy blood vessels, bones and cartilage.
Food Sources: Citrus Fruits, red and green bell peppers, kiwi, tomatoes
Calcium
Function: Helps build bones and regulate muscle contractions.
Food Sources: Kale, yogurt, milk, broccoli
Vitamin B12
Function: development and function of the central nervous system, red blood cell formation, DNA synthesis.
Food Sources: trout, salmon, poultry
Vitamin B6
Function: helps the body utilize and store energy from protein and carbohydrates in food.
Food Sources: nuts, tuna, chickpeas
Vitamin E
Function: Strengthen the immune system, protect cells from the damage caused by free radicals
Food sources: Almonds, peanuts, hazelnuts
Iron
Function: Helps make red blood cells, which carries oxygen from the lungs to all parts of the body.
Food Source: Beef, poultry, fish, and beans
Vitamin D
Function: Promotes calcium absorption to enable bone mineralization, reduce inflammation, promote cellular growth and immune function.
Food Sources: Salmon, Tuna, Egg yolks, Fortified Foods such as Milk, orange Juice, oatmeal
Creatine
Function: stored in the skeletal muscle and used during physical activity. Helps with the production of energy in working muscles.
Food Sources: Beef, pork, salmon
If you have questions about whether or not a supplement is appropriate for your individual needs, you can discuss this with a sports dietitian. Dietary supplements can be a helpful tool when indicated. If you plan to purchase a dietary supplement, always choose third party tested products to ensure safety and purity standards. The National Institute of Health can provide additional information on safety and efficacy on some of the supplements you may be considering.
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