When it comes to helping clients achieve their health goals, dietitians primarily prioritize a "food-first" approach, emphasizing the importance of a balanced diet over supplements. They acknowledge that supplements should complement a healthy eating regimen rather than replace it, and they caution against exaggerated claims made by marketers.
Nevertheless, dietitians recognize the potential role of supplements in supporting overall well-being, particularly when tailored to individual needs. Their extensive understanding of this concept is reflected in the select few supplements they personally incorporate into their own routines. If you've ever been curious about the specific supplements that registered dietitians choose to enhance their diets, continue reading for an exclusive glimpse behind the scenes.
1) Magnesium:
Registered dietitian Sarah Garone, NDTR, from A Love Letter to Food, attests to the benefits of magnesium for improved sleep and stress reduction. She personally chooses Envycure's gummy blend, which contains eight forms of magnesium along with ashwagandha, vitamin D, and vitamin B12, providing both efficacy and enjoyable taste.
2) Omega-3s:
Elana Natker, RD, a nutrition communications consultant, acknowledges the importance of DHA and EPA omega-3 fatty acids for heart, brain, and eye health. Since her family doesn't share her enthusiasm for fish, she supplements her diet with a fish oil pill. She looks for a fish oil supplement, like Life Extension Mega EPA/DHA, providing approximately 750-1000 mg of EPA+DHA omega-3s per serving.
3) Choline:
Jaclyn London, MS, RD, CDN, a registered dietitian, includes choline in her daily routine to ensure she meets her nutritional needs. Recognizing the critical role of choline in heart health, cognition, liver function, and fetal brain development, London trusts Life Extension for her choline supplement, as it aligns with her standards for quality.
4) Creatine Monohydrate:
Elizabeth Shaw, MS, RDN, CPT, a nutrition expert and author, highlights the potential benefits of creatine in mood balancing, cognition enhancement, and bone health. Shaw suggests adding approximately 5 grams (1 teaspoon) of creatine monohydrate to a smoothie. She prefers NOW® Sports Creatine Monohydrate Powder for its third-party testing and assurance of product quality.
5) Vitamin D:
Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert, emphasizes the importance of vitamin D for maintaining strong bones and supporting the immune system. Due to consistently low vitamin D levels identified during her annual medical check-ups, Amidor incorporates NOW Vitamin D-3 1000 IU Softgels into her daily routine. She appreciates the product's GMP certification, guaranteeing the manufacturing process's thorough examination.
6) Quercetin:
Azzaro, RDN, LD, a registered dietitian, highlights the allergy-relieving properties of quercetin, an antioxidant and anti-inflammatory compound naturally found in foods like onions and apples. To stabilize mast cells and reduce allergy symptoms, Azzaro relies on Designs for Health Quercetin + Nettles blend during allergy season.
7) Lutein:
Lutein, a carotenoid abundant in colorful foods, plays a vital role in supporting eye and brain health. Choosing Brainiac Brain Packs, a lutein supplement enriched with DHA and choline, ensures a sufficient intake of these nutrients. The Brain Packs are free from artificial colors and flavors, providing a wholesome option for those seeking optimal eye and brain support.
8) Astaxanthin:
Astaxanthin, a natural pigment carotenoid, possesses antioxidant and anti-inflammatory properties, and has potential benefits for skin health. Life Extension Astaxanthin offers a quality source of this nutrient, which may help protect the skin against age-related deterioration and environmental factors like UV light.
9) Elderberry:
Melissa Mitri, MS, RD, a nutrition writer, includes elderberry in her daily regimen to support her immune system. Research suggests that elderberries may contribute to a healthy immune system and reduce the duration of respiratory viruses and the flu. Nature's Way Sambucus Elderberry gummies are Mitri's go-to choice for elderberry supplementation.
10) Beetroot Powder or Juice:
Chrissy Carroll, MPH, RD, LDN, ACSM-cPT, USAT, a triathlon coach and blogger, incorporates beet juice shots or powders into her pre-workout routine. Beetroot, rich in dietary nitrates, aids in vasodilation, enhancing blood flow to the muscles. Carroll recommends concentrated beet juice shots like Beet It for a performance boost before long runs.
11) CoQ10:
Melissa Azzaro, RDN, LD, the creator of The Hormone Dietitian® LLC, includes CoQ10 in her daily supplement routine for improved energy levels and mitochondrial function. Azzaro recommends using the ubiquinol form of CoQ10, which is more readily utilized by the body, such as ubiquinol from reputable brands.