Food first, supplements second. Still, many people benefit from vitamin D, magnesium, omega-3s, and creatine for optimal health and performance.

If you eat mostly whole foods, get enough protein, prioritize fruits and veggies, and stay consistent with your meals… you’re already doing better than most people.

Food Will Always Be the Foundation

No supplement can replace:

  • A balanced plate

  • Adequate protein

  • Fibre-rich carbs

  • Healthy fats

  • Micronutrients from real food

Whole foods provide thousands of compounds that pills simply can’t replicate. Antioxidants, phytochemicals, enzymes, fibre — these all work together in ways supplements can’t copy. If your nutrition is inconsistent, no stack of supplements will fix that.

  • So step one is always:
  •  Eat regularly
  • Prioritize protein
  • Include fruits and veggies
  • Don’t fear healthy fats
  • Stay hydrated

Supplements are there to support good habits — not replace them.

Why “Eating Well” Still Isn’t Always Enough

Even when you’re doing “everything right,” gaps can still happen.

Here’s why:

1. Modern Food Isn’t As Nutrient-Dense

Soil quality has declined over time. Produce today often contains fewer minerals than decades ago. You may be eating well… but still getting less magnesium, zinc, and iron than you think.

2. Busy Lives = Imperfect Nutrition

Most people aren’t eating perfectly 365 days a year. Travel, stress, work, parenting, and social life all affect consistency.

3. Higher Needs for Active People

If you train hard, lift, run, or compete, your nutrient needs are higher. Sweat, muscle repair, and recovery all increase demand.

4. Limited Sun Exposure

In Canada and other northern climates, vitamin D from sunlight is limited for much of the year — no matter how healthy your diet is.

5. Individual Differences

Absorption, digestion, stress levels, and genetics all affect how well you use nutrients. Two people can eat the same diet and have very different levels.

The “Big Four” Most People Benefit From

If someone eats well and asks me where to start, these are usually the most evidence-backed and useful:

1. Vitamin D — The “Sunshine” Vitamin

Why it matters:

  • Immune function

  • Bone health

  • Mood

  • Hormone regulation

  • Muscle strength

Many people are low without realizing it, especially in fall and winter.

Food sources: Fatty fish, egg yolks, fortified milk
Reality: Usually not enough from food alone

Supplementing vitamin D is often helpful, especially in colder climates.

2. Magnesium — The Recovery Mineral

Why it matters:

  • Muscle relaxation

  • Sleep quality

  • Stress management

  • Energy production

  • Cramp prevention

Low magnesium is linked to fatigue, poor sleep, and stubborn soreness.

Food sources: Leafy greens, nuts, seeds, whole grains
Reality: Intake is often too low

Many active adults feel better when magnesium is topped up.

3. Omega-3s — The Anti-Inflammatory Fats

Why they matter:

  • Heart health

  • Brain function

  • Joint health

  • Inflammation control

  • Recovery

If you don’t eat fatty fish 2–3x per week, you’re likely low.

Food sources: Salmon, sardines, trout, flax, chia
Reality: Most people don’t eat enough fish

A quality omega-3 supplement can fill that gap.

4. Creatine — Not Just for Bodybuilders

Creatine is one of the most researched supplements in the world.

Why it matters:

  • Strength and power

  • Muscle recovery

  • Lean mass

  • Brain health

  • Cognitive performance

It’s helpful for:
Lifters
Runners
Busy parents
Aging adults
Anyone who wants better training output

Food sources: Red meat, fish
Reality: You’d need huge amounts of food to get optimal doses

Creatine is safe, effective, and useful for most active people.

What About Multivitamins and “Stacks”?

Multivitamins can be helpful as insurance — especially during stressful or busy periods — but they’re not magic.

And expensive “performance stacks”?

Most are overpriced, under-dosed and filled with hype. If you’re eating well and covering the basics, you rarely need a long supplement list.

Simple > complicated.

When Supplements Matter More

You may benefit even more if you:

  • Train 4+ days per week

  • Are dieting or in a calorie deficit

  • Have poor sleep

  • Are highly stressed

  • Are pregnant/postpartum

  • Are plant-based

  • Have digestive issues

  • Rarely eat fish

  • Live in northern climates

In these cases, smart supplementation can protect health and performance.

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