Why Whole Foods Wins

Supplements can play a role, but when it comes to building a strong foundation for health, food always comes first. Here’s why:

More Bioavailable Nutrients

Your body is remarkably efficient at pulling nutrients from real food. For example, iron from animal proteins (known as heme iron) is absorbed more readily than iron from most supplements. Whole foods provide vitamins and minerals in the exact forms and combinations that your body is designed to use.

Packed with Fiber

Supplements can give you isolated nutrients, but they can’t give you fiber, which is the unsung hero of digestion, blood sugar balance, and gut health. Fruits, vegetables, beans, and whole grains supply the fiber your microbiome thrives on. Plus, fiber slows digestion, leaving you satisfied for longer and curbing cravings naturally.

Better Nutrient Synergy

Whole foods don’t just offer single nutrients; they deliver them in powerful partnerships. Think about vitamin C in bell peppers, boosting your body’s ability to absorb iron from beans. This natural teamwork (called nutrient synergy) maximizes absorption and reduces the risk of imbalances that can sometimes happen with supplements.

Natural Antioxidants and Phytonutrients

An orange or a bowl of spinach contains thousands of unique plant compounds like flavonoids, carotenoids, and polyphenols that supplements rarely capture. These antioxidants work behind the scenes to boost your immune system, lower inflammation, and protect your cells from damage. You simply can’t bottle the full complexity of what plants provide.

Satisfaction and Fullness

Finally, let’s not forget the joy of eating. Chewing, tasting, and digesting food create signals to your brain that help regulate appetite. A capsule won’t give you the same sense of satisfaction or the mindfulness that comes from sitting down to a colorful, nourishing plate.

When Supplements Make Sense

Even with the best efforts, food alone can’t always cover every nutrient need. That’s where supplements come in—not as a replacement for whole foods, but as a smart safety net. For example, certain vitamins and minerals become more important during specific life stages, medical conditions, or lifestyle choices. Here are some times when supplements may be necessary:

• Vitamin D: Especially in winter months or for those with limited sun exposure.

• Vitamin B12: Essential for vegans and vegetarians who don’t eat animal products.

• Iron: For individuals with iron-deficiency anemia or higher needs (e.g., pregnancy).

• Omega-3 fatty acids: For those who don’t consume fish regularly.

• Folate: Critical before and during pregnancy.

The key is knowing when they’re truly needed and how much is right for your body. That’s where working with a Registered Dietitian makes all the difference: they can guide you toward the right type, dose, and timing, while also making sure you don’t overdo it.

The Risks of a “Supplement-First” Approach

While supplements can play an important role, relying on them too heavily comes with some downsides. One of the biggest risks is over-supplementation, because taking high doses of certain vitamins or minerals can lead to toxicity and, in some cases, real harm to your health. 

Another issue is the false sense of security that pills can create. When people rely on supplements, they may feel like they’ve “checked the box” on nutrition, which can lead to neglecting the nutrient-rich, whole foods that actually play the biggest role in their good health.

Quality is another concern. Unlike food, supplements aren’t as strictly regulated, which means that the labels aren’t always accurate and products can sometimes contain fillers, contaminants, or unnecessary additives. That’s why a food-first approach is always best, with supplements used as intentional add-ons — not the foundation of your nutrition plan.

A Dietitian’s Framework: Food First, Supplements Smart

At Berry Street, we help clients take a food-first approach while using supplements strategically. Here’s how we help:

1. Assess needs: Look at labs, diet history, symptoms, and goals.

2. Optimize diet: Prioritize nutrient-dense foods to cover as many bases as possible.

3. Fill gaps: Add supplements only where needed (e.g., vitamin D in winter).

4. Reassess regularly: Needs change with age, lifestyle, and health status.

This approach avoids both deficiency and overload, while keeping nutrition rooted in whole foods.

Stronger Health Starts on Your Plate

Supplements can absolutely play a role in supporting your health, but they’re never a replacement for real food. Whole foods provide what pills can’t: bioavailable nutrients that your body recognizes, fiber to keep digestion and hormones balanced, powerful plant compounds that protect your cells, and the simple satisfaction of eating a delicious meal.

The most effective approach is to build your foundation with colorful, balanced meals, protein for strength, plants for micronutrients, healthy fats for brain and hormone support, and slow carbs for steady energy. From there, supplements can be layered in strategically, filling specific gaps or addressing unique needs like low vitamin D, pregnancy, or higher activity demands.

At Berry Street, our dietitians take the guesswork out of the process. We help you figure out when food is enough, when supplements make sense, and how to combine both for the best possible results. No wasted money on products you don’t need, no confusion from endless options…just science-backed, personalized guidance that works with your lifestyle.

Are you ready to build a plan that actually fits your life? Book your personalized nutrition session with a Berry Street dietitian today and take the next step toward feeling energized, supported, and confident in your choices.

Frequently Asked Questions

Do we really need to take supplements?

Not always. Many people can get what they need from a balanced diet rich in whole foods. Supplements can be helpful if you have a deficiency, higher demands, or specific medical needs, but they’re not meant to replace real food.

Is it better to avoid supplements?

Avoiding supplements completely isn’t necessary. The goal is to use them wisely. Think of them as a safety net, not the foundation of your nutrition plan. A dietitian can help you decide if a supplement makes sense for you or if food alone is enough.

Do I need a multivitamin?

It depends. Some people benefit from a daily multivitamin, especially if their diet is limited or they have higher nutrient needs. Others may not need one at all. A personalized assessment is the best way to know.

Are supplements harmful?

They can be, if overused. Too much vitamin A, iron, or calcium, for example, may cause harm. Quality also varies between brands. Choosing safe doses and evidence-based products makes a big difference, which is why professional guidance matters.

What’s the best supplement to take?

There is no “best” supplement for everyone. The right one depends on your unique needs, which a dietitian can help determine. Read more about how to find the best supplements here (without wasting your money).

Can food really provide all of the nutrients I need?

For most people, yes. Whole foods supply vitamins, minerals, fiber, antioxidants, and thousands of plant compounds that supplements can’t replicate. That said, certain nutrients (like vitamin D in winter or B12 for vegans) are easier to get from supplements.

How do I know if my supplement is high quality?

Look for third-party testing labels (such as USP, NSF, or ConsumerLab) to confirm safety and accuracy. Avoid products with long lists of fillers, artificial colors, or “proprietary blends” without clear ingredient amounts. When in doubt, a dietitian can recommend trusted brands.