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Navigating the Supplement Aisle – Which Vitamins Should You Take?
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 A Guide to Choosing the Right Vitamin or Mineral Supplement 

Vitamins and Supplements

Answering the question “what vitamins and supplements should I be taking?” 

These days, many of us are developing a keen interest in nutrient supplementation as a way to optimize health, improve digestion, prevent deficiency, and so much more! But the world of supplements and vitamins can be so overwhelming, to the point where you might find yourself standing in the supplement aisle (or the supplement STORE!!), bewildered by the array of choices. 

 We know that vitamins and minerals play a crucial role in supporting overall well-being, but selecting the right supplement can be a challenge. In this guide, I’ll walk you through the process of determining if you need to take supplements, and how to choose a high-quality vitamin or mineral supplement tailored to your individual needs. 

Do I need to take vitamins or supplements? 

Before we start to talk about choosing the right vitamin or supplement, we need to address some key foundational pillars of nutrition. I always view supplements as a “safety net” or “optimizer” versus our sole source of nutrients, so before you start looking at supplements, check in to see if you’re achieving these three basics regularly. We’re not looking for perfection, just patterns:  

  • Timing & Spacing of Meals: do you eat regularly most days? Aim to incorporate meals and snacks every 3-5 hours throughout the day to offer multiple opportunities for nutrient digestion and absorption!  
  • Balancing Meals: do you follow the Balanced Meal Method? Are you incorporating a variety of grains/starches, fruits, veggies, and proteins in meals? This framework helps to ensure you are getting a balance of macro- and micro-nutrients daily. Supplements should be a complement to a balanced diet, not the baseline!  
  • Lifestyle Factors: how are you managing other pillars of wellness such as sleep and stress reduction? Certain lifestyle factors, such as high stress and a chronic lack of sleep can impact nutrient absorption from both food AND supplements. 

Which vitamins or supplements should I be taking? 

From supporting immune function to promoting bone health and beyond, micronutrients are the unsung heroes of our well-being. However, with so many options on the market, it’s essential to navigate the supplement aisle with knowledge and purpose. One size does not fit all when it comes to supplements. Your age, gender, health conditions, and lifestyle all play a role in determining your unique nutritional requirements. Recognizing the importance of individualized nutrition sets the foundation for making informed decisions about the supplements that will benefit you the most. 

I strongly recommend completing a thorough nutrition assessment with one of our Registered Dietitians, as they can provide personalized recommendations about ways to optimize nutrient intake from both food and supplements. However, in my practice, there are three common supplements that I find most people benefit from taking, listed in order of importance:  

1. Vitamin D3

Vitamin D helps our body absorb calcium and phosphorus from food, which is important for bone strength. It also plays a role in how our immune system functions and may play a role in helping to prevent inflammatory disease.

It’s difficult to get enough Vitamin D from food sources, and because we live so far north of the equator (making enough sun exposure difficult, another way the body produces Vitamin D), it’s recommended that we all take a supplement. Most adults can supplement 1000-2000 IU of Vitamin D3 daily, but make sure you chat with your healthcare team to make sure you’re taking the right dose for you. 

2. Omega 3

Omega-3 fats are essential fatty acids that are known to have a variety of beneficial anti-inflammatory impacts in the body, including roles in cardiovascular health, cognitive health, and gut health. For many of my clients who don’t love fatty fish, or don’t eat it often enough (I encourage at least 2-3 times per week!), an omega-3 supplement is a great way to ensure you’re getting enough of this important nutrient regularly, even if your fish intake fluctuates from week to week.  

3. Multivitamin

This is the third most common supplement that I tend to see come up in my practice. In general, it’s safer to start with multivitamins to cover all your micronutrient bases, rather than jumping to individual nutrient supplementation. This reduces the risk of over-supplementation (as you CAN have too much of a good thing!).

How do I choose a High-Quality Supplement? 

The world of supplements can feel like the wild, wild west. Choosing a high-quality supplement is important for ensuring effectiveness and safety. You want to trust that what’s on the label is actually in the bottle! Here are some criteria to consider: 

  • Look for a Natural Product Number (NPN): Look on your labels for an 8-digit Natural Product Number (NPN) – these products are issued a license by Health Canada, which means that they have been assessed and found to be safe, effective, and of high quality for their recommended use. You can look up these products in the Health Canada database HERE 
  • Third-Party Testing and Certifications: Look for supplements that undergo third-party testing for quality and purity. Certifications from organizations like NSF Certified for Sport or Informed Choice provide an added layer of assurance. 
  • Form of the Nutrient: Opt for supplements that contain bioavailable forms of the nutrient. For example, choose methylated forms for B vitamins (as they are more easily absorbed by the body) or the active form of Vitamin D (cholecalciferol, also known as Vitamin D3). 
  • Reading and Understanding Labels: Become familiar with supplement labels. Pay attention to dosage levels and serving sizes to ensure you’re getting the right amount for your needs. 

So, there you have it! I hope those tips are helpful the next time you are navigating the supplement aisle. Keep in mind that when it comes to supplementation, more isn’t always better – excessive intakes of certain vitamins or minerals can have adverse health effects. While these are general guidelines, I always recommend connecting with your healthcare team (doctor, dietitian, and/or pharmacist) to receive personal advice that is tailored to your individual needs.  

Are you interested in receiving personal nutrition support? Our team of Registered Dietitians can help!

Our Registered Dietitian team specializes in nutrition for mental health, meal planning, weight concerns, emotional eating, eating disorders, digestive health and more. Find out more about our Dietitian Nutrition Counseling Programs here.

As trained Registered Dietitians, you can count on us for credible advice and practical meal planning so you don’t have to stress about food anymore. You can achieve a healthy and joyous relationship with food and your body. Let’s talk about what this can look like for you.  

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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
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Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
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Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
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