Before You Reach for a Supplement, Take a Look at Your Plate

Health

Oct 24

I was talking with someone recently about osteoporosis when she mentioned that she’s lactose-intolerant. She’d never been told to consider calcium supplements to make up for avoiding dairy, and it hadn’t occurred to her to ask.

That conversation stayed with me. When we stop eating certain foods, do we know which nutrients we might be missing—and where else to find them? It also got me thinking about how quickly we sometimes reach for a bottle of vitamins without looking at what’s already available in our kitchens.

I’m not trying to talk anyone out of taking supplements. They can be helpful and sometimes necessary. But I’d like to encourage us to give food a little more attention.

Calcium doesn’t only come from dairy

Milk, yogurt, and cheese are familiar calcium sources, but they aren’t the only options. Kale, bok choy, broccoli, and collard greens can contribute calcium, too. Other choices include canned sardines or salmon with the soft bones eaten, and tofu made with calcium sulfate. Check the tofu label, because the calcium content varies.

Lactose-free dairy still contains calcium. Calcium-fortified plant beverages can also help, although amounts vary by brand. “Fortified” simply means nutrients have been added. [1]

One detail that may surprise you: spinach contains calcium, but compounds called oxalates make much of it difficult to absorb. It’s still a nutritious vegetable; it just isn’t the best choice to rely on for calcium. Kale and bok choy provide calcium that’s more readily absorbed. [2]

Portions matter, too. A few broccoli florets won’t replace all the calcium you might otherwise get from dairy. Think about what your meals provide across the whole day.

For women ages 51 and older and men ages 71 and older, the recommended calcium intake is 1,200 milligrams daily. Men ages 51–70 need 1,000 milligrams. Those totals include food, beverages, and supplements combined. Avoiding dairy means finding other reliable sources; it doesn’t automatically mean you need a pill. [1]

Look beyond the usual food associations

We tend to pair certain nutrients with one familiar food. Calcium means milk. Potassium means bananas. Vitamin C means oranges. There’s a much wider menu available.

Vitamin C: Bell peppers, strawberries, kiwi, and broccoli offer alternatives to citrus fruit. Vitamin C helps with collagen production and wound healing, and it helps your body absorb iron from plant foods. [3]
Magnesium: Beans, lentils, nuts, seeds, whole grains, and leafy greens provide this mineral, which supports muscle and nerve function and bone health. Try pumpkin seeds over oatmeal or beans stirred into soup. [4]
Potassium: Potatoes, beans, lentils, tomatoes, and yogurt are other options. Potassium helps muscles and nerves function. If you have kidney disease or take medicines that affect potassium, ask about your individual needs before increasing it. [5]
Vitamin D: This one takes more planning because relatively few foods naturally contain much. Fatty fish, such as salmon and trout, provide vitamin D; fortified milk and some plant beverages add other options. Supplements may help when intake is insufficient. [6]

You don’t need an elaborate menu. Small additions can broaden the nutrients you’re getting without completely changing how you eat.

Is “natural” better than synthetic?

The word “synthetic” can sound concerning, but it simply means a substance was manufactured rather than obtained directly from a food source. It doesn’t automatically mean the nutrient is inferior.

For example, the vitamin C commonly used in supplements is absorbed about as well as vitamin C naturally present in food. Other nutrients come in forms that differ in absorption or how the body uses them. The specific nutrient, form, and dose matter more than a broad “natural” label. [3]

The advantage of food is the whole package. Beans offer minerals along with fiber and protein. Vegetables and fruit provide combinations of vitamins, minerals, fiber, and other plant compounds. A vitamin tablet can supply particular nutrients, but it can’t reproduce everything a varied diet provides. [7]

And sometimes a supplement or fortified food has a real advantage. Many older adults have difficulty releasing vitamin B12 from the proteins in food. The B12 added to fortified foods and supplements is already in a form that doesn’t require that step. NIH recommends that adults over 50 get most of their B12 from these sources. [8]

Start with a little curiosity

Take a look at a few typical days of eating. If you avoid dairy, where is your calcium coming from? Could you add beans to lunch, vegetables to dinner, or a handful of nuts to a snack?

If you’re unsure whether you’re getting enough, a registered dietitian or your healthcare provider can help identify gaps and decide whether a supplement makes sense. Bring your supplement list along, too—more isn’t always better. [7]

My encouragement is to get curious about what’s on your plate. Food can do a lot for us, and supplements can help fill specific needs. Understanding both gives us more useful choices.

Watch my podcast for more information on how these nutrients support our fitness and mobility.