Food vs Supplements
When to eat it, when to pop it
TL;DR
Food first, almost always. Supplements fill gaps, not replace meals. Exceptions: Vitamin D (if not getting sun), B12 (if vegan), Omega-3 (if not eating fish), Creatine (can't get enough from food).
AFood
Wins
- +Better absorption. nutrients come with cofactors
- +Fiber, phytonutrients, and stuff we haven't discovered yet
- +No risk of overdose
- +Cheaper long-term
- +More satisfying
Loses
- -Inconvenient for some nutrients
- -Modern farming depleted some minerals
- -Hard to get therapeutic doses of some compounds
- -Not everyone eats a perfect diet
BSupplements
Wins
- +Precise dosing
- +Convenient
- +Can reach therapeutic doses
- +Addresses specific deficiencies
- +Some nutrients hard to get enough from food
Loses
- -Missing cofactors and synergies
- -Risk of overdose (fat-soluble vitamins)
- -Quality varies wildly
- -Expensive for marginal benefit if eating well
The Verdict
Food wins for basics, supplements for specific gaps
Your body evolved to get nutrients from food, not pills. Supplements are "supplementary". they fill specific gaps. If you eat vegetables, protein, and some fatty fish, you're ahead of most people and need fewer supplements.
Choose Food When:
- You eat a varied diet with vegetables, protein, and whole grains
- You're not in a specific risk group (vegan, elderly, northern climate)
- You're getting adequate sun exposure
- You have no diagnosed deficiencies
Choose Supplements When:
- Vitamin D: You work indoors or live north of Atlanta
- B12: You're vegan or over 50 (absorption decreases)
- Omega-3: You don't eat fatty fish twice weekly
- Iron: You're a menstruating woman with heavy periods
- Creatine: You can't eat 2 pounds of steak daily
The Bottom Line
Eat well first. Supplement specifically. "Supplement" is literally in the name. it's meant to supplement food, not replace it.
More VS Battles
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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