
When What You Eat Doesn’t Matter
February 19, 2024T
he world of supplements can feel overwhelming. Since supplements aren’t regulated like medications, there is always a possible risk of contamination and that’s why it’s important to be mindful and intentional about what and how much you’re taking. There are some supplements that are beneficial, even required, to maintain good health. Here are three that should be on your radar for this year:
VITAMIN D
Why is it important?
- Vitamin D receptors are found in almost every tissue throughout the body
- This vitamin (also recognized as a hormone) plays a role in:
- bone health - it helps with the absorption of calcium and phosphate in the intestine
- fertility – it’s involved with egg maturation and development in individuals assigned female at birth
- reducing inflammation o glucose metabolism – how we use the sugars that get from carbohydrate-containing foods o immune function
- mental health – while this is still an early area of research, vitamin D deficiency may be linked to depression and anxiety
- .. and much more!
Vitamin D sources
- It is known as the sunshine vitamin since we can make it in our skin when exposed to adequate UV rays, however if you live far North from the equator, like in Canada, spend most of your time indoors, typically wear sunscreen when outside, or have darker skin or older skin, it can be difficult to meet your needs through this method alone
- Very few foods are naturally good sources of vitamin D (e.g. salmon). Some foods are fortified with vitamin D (dairy products, mushrooms), but their content is small, so most of the Canadian population need to take a daily supplement to meet their needs
How to supplement
- For adults, choose a vitamin D3 supplement that contains 1000-2000 IU (25-50mcg) and take it daily. Babies and children should receive a daily vitamin D drop of 400 IU.
- You may need more if your blood levels of 25-hydroxy-vitamin D (25(OH)D) have been shown to be lower than 75nmol/L
- Vitamin D is a fat-soluble vitamin so it is important to not take more than 4000 IU per day (unless directed by your medical provider) and it can be helpful to take it alongside a meal or snack that includes fats


OMEGA-3 FATTY ACIDS
Why are they important?
- Omega-3 fatty acids are a type of unsaturated fat that is essential for our body to function and must be eaten from our diet as our body cannot make them
- They play a role in:
- Reducing inflammation – which is particularly helpful for inflammatory conditions like arthritis
- Lowering blood pressure
- Decreasing triglyceride levels
- Brain health – improving concentration and memory
- Eye health – alleviating symptoms of dry eye syndrome
- … and much more!
Omega-3 fatty acid sources
- There are many different types of omega-3 fatty acids, two of these types include EPA and DHA
- EPA and DHA are only found in fatty fish (e.g., salmon, mackerel, sardines, herring), omega-3 enriched eggs, and algae sources
- ALA is another type of omega-3 fatty acid that is less active in the body. It can be converted to EPA and DHA, but studies show that only about 3-10% of it is converted to EPA/DHA
- ALA can be found in ground flax, flax oil, chia seeds, walnuts, canola oil, and soy.
How to supplement
- If you are not eating fatty fish twice per week or omega-3 enriched eggs regularly, then you can consider taking a daily fish oil or vegan marine algae oil supplement that will provide 500mg of EPA and DHA daily
- Specific conditions, such as high triglyceride levels or dry eyes, may benefit from higher doses. Speak to your doctor or dietitian about what may be right for you.
VITAMIN B12
Why is it important?
- Vitamin B12 is essential for the function of the central nervous system and production of red blood cells
- It must be eaten in our diet as our body cannot make it on its own
- It plays a role in:
- Making energy from the food we eat
- The proper functioning of our nerves
- Making red blood cells
- DNA synthesis – the creating and regulating of DNA
- Mood regulation – it’s involved in the production of dopamine and serotonin
- Metabolism
- … and much more!
- Vitamin B12 deficiency can present as anemia in the short term and dementia/cognitive impairment later in life
Vitamin B12 sources
- It is naturally only found in animal-based foods (meat, fish, shellfish, dairy products, eggs), but it is added to some plant-based foods, such as fortified milk alternatives and vegetarian meat alternative products (textured soy protein/tempeh/seitan products)
- To meet your needs, you need at least 2-3 servings of animal products or fortified B12 foods per day
How to supplement
- You should be taking a vitamin B12 supplement if you are:
- Plant-based – vegetarian or vegan
- Taking antacids – proton pump inhibitors (e.g. pantoprazole or rabeprazole) or H2 blockers (e.g. ranitidine)
- Taking metformin
- Have had gastric surgery
- Over the age of 50
- Cyanocobalamin is a synthetic form of B12 and is used to fortify foods. Methylcobalamin is a natural form of B12 and more easily absorbed in the body but is typically derived from animal-based foods.
- While our daily requirements are typically quite low (2.4-2.8 mcg/day), the amount absorbed from supplements is also very low. Therefore, we must take a lot higher doses to ensure dietary adequacy. Current recommendations for supplementation are a minimum of 100mcg once per day or 1000mcg two to three times per week.