Top 10 Nutrients We Often Don’t Get from Food (When Supplements Make Sense)

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Quick take: Diet first—but many people still fall short on vitamin D, omega-3s (EPA+DHA), vitamin B12, magnesium, iodine, iron (if deficient), folate (preconception/pregnancy), choline, fiber (psyllium), and creatine (especially for low-meat eaters). Test when appropriate and mind the cautions below.

Why Supplements Sometimes Make Sense

  • Modern gaps: Indoor lifestyles (vitamin D), low fish intake (omega-3s), less organ meats/eggs (choline), low legumes/greens (magnesium, folate), non-iodized gourmet salts (iodine).
  • Life stages: Pregnancy, vegan/vegetarian diets, heavy periods, aging, and limited sun can increase needs.
  • Testing matters: Some nutrients (e.g., iron, vitamin D, B12) are best guided by labs.

Top 10 (What, Why, Typical Dose, Cautions)

Nutrient Why food falls short Who often benefits Typical supplemental amount* Key cautions
Vitamin D3 Indoor life, winter latitude, darker skin Most adults (esp. low sun) 1,000–2,000 IU/day (25–50 µg) Test 25-OH D; avoid excess if high calcium/kidney issues
Omega-3 (EPA+DHA) Low fatty-fish intake Most adults; low-fish diets 1–2 g/day combined EPA+DHA Bleeding risk with anticoagulants—ask clinician
Vitamin B12 Animal-only food source; absorption issues Vegans/vegetarians; older adults; metformin or PPI users 250–500 µg/day or 1,000 µg 2–3×/week Check B12/folate; very high doses rarely needed long-term
Magnesium Low legumes/greens/whole grains Many adults 200–400 mg/day elemental (glycinate/citrate) Oxide form can cause GI upset; reduce dose if loose stools
Iodine Seafood/seaweed or iodized salt needed; many use non-iodized salts Most adults; critical in pregnancy 150 µg/day adults; 220–290 µg pregnancy/lactation Thyroid disease: discuss with clinician; don’t exceed UL (1,100 µg)
Iron Low heme iron intake; heavy periods Menstruating adults; diagnosed deficiency As directed after ferritin/iron labs (often 18–27 mg/day) Test first; constipation common; avoid excess in men/postmenopause
Folate Inadequate greens/legumes; higher need pre-pregnancy People who may become pregnant 400 µg/day folic acid; 600 µg during pregnancy Ensure adequate B12; some prefer methylfolate forms
Choline Low egg/organ meat intake Pregnancy; low-egg diets 250–500 mg/day (as bitartrate or CDP-choline) Fishy odor at high doses; discuss if liver disease
Fiber (Psyllium) Most people eat < half the goal Constipation, cholesterol/glucose support 5–10 g/day (split doses) with water Increase slowly; hydrate to prevent bloating
Creatine Monohydrate Made in body; little from plants Low-meat eaters; strength/cognition support 3–5 g/day (no loading required) Generally well-tolerated; kidney disease—ask clinician

*General ranges for adults. Personal needs vary—confirm with your clinician, especially in pregnancy, chronic illness, or if you take medications.

Honorable Mentions (Situational)

  • Calcium: If dairy/fortified foods are very low; often better from food + vitamin D.
  • Zinc/selenium: Shortfalls possible with restricted diets—avoid chronic high doses.
  • Probiotics: Targeted strains may help specific issues; not a universal need.

Smart Supplement Rules

  • Test before you guess for vitamin D, B12, iron, and thyroid-related concerns.
  • Right form, right dose: Magnesium glycinate/citrate over oxide; omega-3 labeled by EPA+DHA; B12 cyanocobalamin or methylcobalamin.
  • Quality check: Prefer brands with third-party testing (USP, NSF, or Informed Choice).
  • Timing: Iron away from coffee/tea/calcium; magnesium often better in the evening; fish oil with meals.

Key Takeaways

  • Food first—then fill targeted gaps where modern life or restrictions make it hard.
  • Common gaps: D, omega-3, B12, magnesium, iodine; plus iron/folate/choline in the right situations.
  • Test, dose smart, and watch for interactions—especially with thyroid, blood thinners, or pregnancy.

Disclaimer: Educational content only—not medical advice. Work with your clinician or dietitian for testing, dosing, and interactions based on your history and medications.

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