The "you can get everything from food" argument is technically true but practically challenging for most people. Here's a realistic look at when supplements make sense.
The Theoretical vs Practical Reality
In a perfect world with varied whole foods, outdoor time, minimal stress, and ideal gut health, you might not need supplements. But that's not how most people live.
The math problem: To get 400mg of magnesium daily, you'd need to eat 5 cups of cooked spinach, or 2 cups of almonds, or a combination of many magnesium-rich foods. Every day. Most people don't.
Modern food challenges: Soil depletion has reduced mineral content in vegetables. Processed foods dominate. Time constraints limit meal preparation.
When Supplements Are Clearly Valuable
Some situations where supplements genuinely help:
Vitamin D - If you're indoors most of the day, live at high latitudes, or have darker skin. Diet alone rarely provides enough.
B12 - Essential for vegans and vegetarians. Absorption also decreases with age and certain medications.
Omega-3s - Unless you eat fatty fish 2-3 times weekly. Most people don't.
During pregnancy - Folate, iron, and other nutrients have specific needs.
Specific deficiencies - If blood tests show low levels of something.
When Supplements May Not Be Necessary
You might not need supplements if:
- You eat a genuinely varied whole-foods diet - You spend significant time outdoors - You have no absorption issues or health conditions - Blood tests show adequate nutrient levels - You're not in a high-need category (athlete, pregnant, elderly)
The Balanced View
Supplements are tools, not requirements. They fill gaps but don't replace good nutrition. The best approach:
1. Optimize your diet first. Supplements should supplement, not substitute.
2. Target known gaps. Don't take 20 things "just in case."
3. Test when possible. Vitamin D, B12, and iron tests are simple and informative.
4. Be realistic. If your lifestyle makes certain nutrients hard to get, supplementation is a reasonable choice.