The best supplement themed R.E.A.L instagram posts of the past 3 months + extra info

Which supplement is best, and how to choose the right one for you
Which supplement is actually worth it?
How do we determine this. We all have varying health conditions and requirements so of course it’s not a simple answer of take X and you’ll be good.
It often requires investigation, specific tailoring and continual adjustments based on blood test and nutrient storage in the body. Remember, not all supplements and nutrients can be shown in blood and we often rely on proxy/ related blood test markers to determine what’s actually going on and if it even needs management.
Do you supplement with anything and why do you go for a supplement over dietary sources?
#supplementation#supplement#nutritionist#dietitian#nutrition#food#medication#irondeficiency#vitamin#minerals
Here is an excerpt from Health Direct (Australian government website) which can provides a similar view to my own:
“
Dietary supplements (also called food supplements or nutritional supplements) are products designed to give you nutrients that might be missing from your diet. They are usually taken as tablets, capsules or powders, or as a liquid drink”
“Who needs supplements?mMany people who take supplements don’t need them, because they are getting enough nutrients from their diet already. Still, almost 1 in 2 Australians take a dietary supplement. There are some people who find it hard to get the nutrients they need through diet alone, and if your doctor or dietitian recommends it, you may benefit from a supplement. You might need to take a supplement if:
- – you are pregnant or breastfeeding
- – you are older, and aren’t getting enough nutrition from the food you eat (malnutrition)
- – you have a health condition that means your body cannot absorb the nutrients it needs (for example, if you have chronic kidney disease and are on dialysis)
- – you have a strong need for a particular nutrient (for example, if you are at risk of osteoporosis and need more calcium)
- – you have a restricted diet (for example, if you don’t eat meat and aren’t getting enough iron)
- – you have a nutritional deficiency (for example, a blood test shows you have a vitamin D deficiency)
“
Supplementation can carry risk. Toxcity can be commonly reached for metal supplementation and specifically fat soluble nutrients like vitamins A, D, E and K. Ensure you are confident of what you are supplementing with and why, if not, discuss with a health professional (like a local Dietitian).
A bad diet with supplementation is still a bad diet.
Can you guess the nutrient?
Guess the Nutrient???
– RDI for adults: 45 mg/day.
– Powerful antioxidant, helps prevent chronic diseases.
– Supports immune system and white blood cell function.
– Essential for collagen production (skin, vessels, bones).
– Prevents scurvy (fatigue, gum issues, poor healing).
– Smokers need more (~80 mg/day).
– Found in fruits/veggies (oranges, kiwi, bell peppers).
– UL: 1,000 mg/day (excess may cause diarrhea).
– Boosts non-heme iron absorption (helpful for vegetarians).
– Water-soluble, not stored in the body, regular intake needed.
– Supplementation often not useful.
Sources:
– Oranges
– Strawberries
– Kiwi
– Bell peppers
– Broccoli
– Brussels sprouts
– Tomatoes
– Spinach
– Pineapple
– Cantaloupe
Did you guess correctly??
#nutrition#food#health#vitamins#vitaminc#dietitian
#nutritionist#healthtips#supplementation#minerals#nutritionscience#fitness
Did you guess it was vitamin C?
An amazing way to test our understanding of what nutrient does is to…well.. test it!
If you would like to learn more about vitamin C, the Australian Nutrient Reference Values provide some amazing information with additional context of why we set certain intake and recommended dietary targets. Click here to learn more.
Supplementing and dissolution- The r.e.a.l Podcast clip
Ensuring you’re not deficient in any micronutrients is important. However, it goes much beyond simply ticking the box of consuming a multi-vitamin and calling it a day for your nutrition. There is a lot more that goes into structuring your diet whether it’s for positive health outcomes or hypertrophy goals. Have a listen to @matthew.rigoni.dietitian post to hear one example (of many) as to why consuming supplements is inferior to whole foods.
This isn’t to say I’m against taking vitamins/supplements. They have their place and they’re beneficial. It’s simply important to be realistic regarding what they can and can’t offer you.
I like a quote from Eric Helms I remember hearing years ago – “A poor diet with a multivitamin, is still a poor diet”
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