{"id":13085,"date":"2025-04-01T12:39:34","date_gmt":"2025-04-01T12:39:34","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=13085"},"modified":"2025-04-29T15:45:26","modified_gmt":"2025-04-29T15:45:26","slug":"is-a-balanced-diet-enough-guide-to-supplements","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/is-a-balanced-diet-enough-guide-to-supplements\/","title":{"rendered":"Is a balanced diet enough? The smart guide to supplements, part 1"},"content":{"rendered":"<h2><strong>Dr Linia Patel (PhD), RD <\/strong>delivers part one in a two-part series covering the smart guide to supplements and asks, is a balanced diet enough?<\/h2>\n<p>Being a performance nutritionist and a women\u2019s health dietitian for almost 20 years, I\u2019ve spent countless hours in face-to-face consultations discussing supplements \u2013 what works, what doesn\u2019t and what\u2019s simply marketing fluff. I\u2019ve seen the industry evolve, with some products backed by solid science while others remain nothing more than expensive placebos.<\/p>\n<p>There have been moments in my career when the frustration of poor-quality supplements led me to consider launching my own line of food-state supplements. Life, however, had its own plans. Instead, I recently joined Indi supplements as Head of Nutrition, a decision aligned with my commitment to evidence-based, high-quality supplementation. That said, this article is written from my perspective as an independent practitioner.<\/p>\n<h4><strong>What to expect in this guide:<\/strong><\/h4>\n<h4><strong>Part 1:<\/strong>\u00a0<em>Is a Balanced Diet Enough?<\/em><\/h4>\n<ul>\n<li>The current nutritional gaps most people face<\/li>\n<li>Key questions to ask yourself before taking a supplement<\/li>\n<\/ul>\n<h4><strong>Part 2:<\/strong>\u00a0<em>Your Supplement Masterclass<\/em><\/h4>\n<ul>\n<li>The daily essentials: multivitamins, omega-3, vitamin D, vitamin C, B vitamins, magnesium, collagen<\/li>\n<li>Supplements to cycle in and out: probiotics, adaptogens and brain health supplements<\/li>\n<\/ul>\n<p>Whether you\u2019re a fit pro with nutrition interests wanting to advise your clients or simply someone looking to optimise your own health, this guide will help you navigate supplementation with clarity and confidence.<\/p>\n<h4><strong>Is a balanced diet enough?<\/strong><\/h4>\n<h5><strong>The ideal world<sup>1,2,3<\/sup><\/strong><\/h5>\n<p>As a dietitian, my philosophy has always been\u00a0food first. We don\u2019t eat isolated nutrients \u2013 we eat\u00a0whole foods, where vitamins and minerals exist in their natural\u00a0food state, bound to a host of compounds that enhance their absorption and assimilation and all of which work synergistically to support optimal health.<\/p>\n<p>That said, the reality of\u00a021st-century living\u00a0makes it increasingly difficult to get all the nutrients we need from food alone. For one,\u00a0achieving a perfectly balanced diet is incredibly challenging \u2013 even as a dietitian who eats well, I certainly don\u2019t eat \u2018perfectly\u2019 (and, frankly, perfection in nutrition isn\u2019t sustainable). On top of that,\u00a0our fast-paced, high-stress lifestyles often\u00a0fuelled by caffeine drive up the demand for certain nutrients. Chronic stress, for example, rapidly depletes\u00a0B vitamins and magnesium, increasing our need for these essential micronutrients.<\/p>\n<p>To make matters worse,\u00a0the food we eat today isn\u2019t as nutrient-dense as it once was. Decades of modern agricultural practices \u2013 intensive farming, monocropping, synthetic fertilizers and soil depletion \u2013 have stripped our soil of essential minerals, meaning that even fresh, whole foods may not provide the same level of nutrients as they did for previous generations. All of this to say:\u00a0nutrient gaps are real and they\u2019re becoming more common.<\/p>\n<h5><strong>The nutritional gaps<sup>4,5<\/sup><\/strong><\/h5>\n<p>One of the\u00a0biggest nutritional gaps\u00a0today is\u00a0fibre deficiency. According to the latest national survey, a staggering\u00a095% of us don\u2019t get enough fibre. Yet, adding just\u00a05g of fibre per day\u00a0can reduce your risk of dying from chronic disease by\u00a014-15% \u2013 and the more fibre you consume, the greater your chances of living a longer, healthier life. In fact, increasing fibre intake may be one of the\u00a0most impactful dietary changes\u00a0you can make for overall health.<\/p>\n<p>The same\u00a0UK National Nutrition and Health Survey\u00a0highlights other widespread nutrient shortfalls:<\/p>\n<ul>\n<li>Vitamin D:\u00a0Around\u00a050% of UK adults\u00a0have suboptimal levels and\u00a0one in six\u00a0are deficient, putting them at risk for\u00a0rickets, bone pain and other health issues.<\/li>\n<li>Iron:\u00a0Over 25% of women\u00a0have iron intakes below the lower recommended nutrient intake, increasing the risk of fatigue and anaemia.<\/li>\n<li>Magnesium:\u00a0More than\u00a0one in 10 adults\u00a0fail to meet the lower recommended intake, which can impact muscle function, sleep and stress management.<\/li>\n<li>Potassium:\u00a0A quarter of women\u00a0and\u00a010% of men\u00a0fall short, affecting blood pressure regulation and overall heart health.<\/li>\n<\/ul>\n<p>Now, the solution to these nutrient gaps\u00a0is not\u00a0to rely on supplements alone \u2013 it\u2019s always\u00a0food first. But not always food only. A nutrient-rich, well-balanced diet should be the foundation of good health.\u00a0However, there are times when supplements, taken in meaningful doses at the right time, can play a valuable role.<\/p>\n<p>That said, good-quality supplements cost money and it\u2019s easy to find yourself spending a small fortune each month. That\u2019s why I\u2019m all about taking only what you truly need \u2013 in the right forms, at the right doses \u2013 to make a difference<\/p>\n<h4><strong>Ask yourself these questions if you are considering taking a supplement<sup>6<\/sup><\/strong><\/h4>\n<p>You are\u00a0unique, and so are your\u00a0nutritional needs. Many factors influence how your body absorbs and utilises nutrients \u2013 your\u00a0sex\u00a0(especially if you&#8217;re female, where life stage and menstrual cycle play a role), your\u00a0age, your\u00a0body composition, any\u00a0health conditions\u00a0or\u00a0medications\u00a0you take, and your\u00a0lifestyle choices.<\/p>\n<p>Before reaching for a supplement, it\u2019s worth asking yourself these key questions:<\/p>\n<ol>\n<li><em>Are you missing out on certain food groups?<\/em>\n<ul>\n<li>This could be due to a\u00a0medical condition, a\u00a0restricted diet or a low appetite (if you are on a GLP antagonist, as an example). If the answer is yes, what food groups or foods are you avoiding and what nutrients might you be missing?<\/li>\n<\/ul>\n<\/li>\n<li><em>Do you have an increased need for nutrients?<\/em>\n<ul>\n<li>Factors like\u00a0illness, injury, recovery from surgery, pregnancy, breastfeeding or intense physical training\u00a0all raise nutrient demands.<\/li>\n<li>Lifestyle habits matter too \u2013 do you\u00a0smoke,\u00a0drink alcohol or coffee in excess, or\u00a0live under chronic stress? These can all deplete key nutrients.<\/li>\n<\/ul>\n<\/li>\n<li><em>Are you losing more nutrients than usual?<\/em>\n<ul>\n<li>Conditions such as\u00a0chronic diarrhoea, heavy periods, excessive sweating or living with a long-term medical condition impact nutrient loss.<\/li>\n<\/ul>\n<\/li>\n<li><em>Are you taking any medications?<\/em>\n<ul>\n<li>Some medications interfere with nutrient absorption or metabolism. Ask your doctor if there are any potential\u00a0nutrient interactions\u00a0with any prescriptions you&#8217;re on.<\/li>\n<\/ul>\n<\/li>\n<li><em>How do you know if you are deficient?<\/em>\n<ul>\n<li>What are the most\u00a0valid and reliable\u00a0ways to assess a deficiency? Blood tests? Symptom tracking? Simply guessing or using unvalidated tests (i.e. hair analysis) or googling won\u2019t cut it.<\/li>\n<\/ul>\n<\/li>\n<li><em>How long will you need this supplement?<\/em>\n<ul>\n<li>Do you plan to take the supplement for the\u00a0short-term fix or do you need ongoing support? Your nutritional needs may change over time.<\/li>\n<\/ul>\n<\/li>\n<li><em>How much do you actually need?<\/em>\n<ul>\n<li>More isn\u2019t always better. Dosing matters, and too much of a good thing can sometimes be harmful.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Answering these questions will help you\u00a0personalise\u00a0your supplement strategy, ensuring you take only what your body truly needs \u2013 at the right time and in the right amount.<\/p>\n<p>Explore Dr Linia Patel&#8217;s nutritional advice in her guide to <a href=\"https:\/\/www.fitpro.com\/blog\/protein-powders-with-dr-linia-patel\/\">protein powders on the FitPro blog<\/a>.<\/p>\n<p><strong>References<\/strong><\/p>\n<ol>\n<li>British Dietetic Association. Supplement Fact Sheet. Accessed here: <a href=\"https:\/\/www.bda.uk.com\/resource\/supplements.html\" target=\"_blank\" rel=\"noopener\">https:\/\/www.bda.uk.com\/resource\/supplements.html<\/a><\/li>\n<li>Jacobs R (2009), Food synergy: an operation concept for understanding nutrition, Am J Clin Nutr., 89(5): 1543S-1548S.<\/li>\n<li>com.Supplements. Accessed here: <a href=\"https:\/\/examine.com\/search\/?q=supplements\" target=\"_blank\" rel=\"noopener\">https:\/\/examine.com\/search\/?q=supplements<\/a><\/li>\n<li>Lockyer <em>et al<\/em> (2016), Dietary fibre and the prevention of chronic disease \u2013 should health professionals be doing more to raise awareness? <em>Nutrition Bulletin.<\/em><\/li>\n<li>Derbyshire (2018), Micronutrient intakes of British adults across mid-life: A secondary analysis of the UK National Diet and Nutrition Survey, <em>Front Nutr<\/em>., 19(5):55. doi:\u00a0<a href=\"https:\/\/doi.org\/10.3389\/fnut.2018.00055\" target=\"_blank\" rel=\"noopener\">3389\/fnut.2018.00055<\/a><\/li>\n<li>Wierzejska et al (2021), Dietary supplements \u2013 for whom? The current state of knowledge about the health effects of selected supplement use, <em>Int J Environ Res Public Health<\/em>, 18(17): 8,897.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Dr Linia Patel (PhD), RD delivers part one in a two-part series covering the smart&#8230;<\/p>\n","protected":false},"author":3,"featured_media":13060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[29],"tags":[],"class_list":{"0":"post-13085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13085"}],"collection":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/comments?post=13085"}],"version-history":[{"count":6,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13085\/revisions"}],"predecessor-version":[{"id":13103,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/13085\/revisions\/13103"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media\/13060"}],"wp:attachment":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media?parent=13085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/categories?post=13085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/tags?post=13085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}