As someone who walks the path of whole food nourishment and plant medicine, I’m often asked about supplements — which ones to take, when, and why. In today’s world, we’re constantly surrounded by messages that tell us the next miracle powder or capsule will change our lives. They’re beautifully packaged, often backed by influencer codes and limited-time offers. But amidst all the noise, I always come back to one gentle truth: our bodies are wise, and food — real, whole, vibrant food — holds incredible healing power.
Of course, there is a time and place for supplements. Sometimes, after thoughtful assessment, they can be supportive, even necessary. But I encourage a slower, more intentional approach — one that honours your body, your lifestyle, and your unique needs.
Here are a few thoughts from my heart, as both a herbalist and a nutritionist, to help you navigate the supplement world more intuitively:
Let Food Be Your Foundation
Your first source of nutrients should always be the food on your plate. Nature has a beautiful way of packaging vitamins, minerals, fibre, and plant compounds together in ways we can fully absorb and utilise. No supplement can truly replicate that harmony.
The Multivitamin Myth
Multivitamins are often seen as a safety net, but in truth, they can be confusing to the body. Many formulas combine nutrients that compete for absorption — like calcium and iron — reducing their effectiveness. Some use synthetic or poorly absorbed forms, and others cram in so many ingredients that the therapeutic impact of each becomes minimal. Multivitamin powders may be trendy now, but more isn’t always better. Be gentle with your system, and choose simplicity.
Biotin: A Beauty Industry Darling
Biotin, often added to hair and nail supplements, rarely needs to be supplemented at all. True deficiencies are exceptionally rare, as biotin is widely found in foods. What many people don’t know is that excess biotin can interfere with blood test results — even masking serious conditions like heart issues. If you do take it, always pause a few days before any testing.
Vitamin C: Overused but Abundant
This beloved vitamin is absolutely important — it’s a powerful antioxidant and essential for tissue repair and immune function. But for most people eating a rainbow of fruits and vegetables, there’s more than enough coming in through food. Just one-third of a red pepper can meet your daily requirement! Supplementing in large doses doesn’t necessarily add more benefit — and in very high amounts, vitamin C can actually shift from antioxidant to pro-oxidant, creating more stress for the body.
BCAAs and Muscle Growth
Branched-chain amino acids (BCAAs) are often marketed to fitness lovers. While they do play a role in muscle repair, they’re only a small part of the protein puzzle. If you’re eating a balanced diet with sufficient protein, you’re likely getting all the amino acids you need. The key to strength is nourishment, movement, and rest — not just isolated nutrients.
Minerals Like Iron and Iodine
These are vital nutrients, but also ones that can cause harm when over-supplemented. Always test before supplementing iron or iodine — and ideally work with a practitioner who understands your whole picture. Our bodies speak to us in whispers, and the goal is to listen closely, not override their signals with assumptions.
Do You Need Electrolytes?
Unless you’re sweating heavily for long periods, fasting intensely, or experiencing illness, you likely don’t need to spend money on electrolyte powders or drinks. A pinch of sea salt, a piece of fruit, and lots of water usually do the trick.
In closing
Supplementation can be a supportive bridge — but it should never replace real food, rest, sunshine, and connection to self. Before reaching for a bottle, ask: Why am I taking this? What is my body really asking for? A little curiosity, paired with a grounded approach, can go a long way.
If you’re ever unsure, speak to someone trained in nutrition who can look at the whole you — not just one symptom or lab result. Your healing journey is sacred, and you deserve guidance that honours that.