Supplements or whole foods?

Ideally, nutrients come first from a varied, balanced diet. Whole foods provide fiber, antioxidants, and many compounds that work together. Supplements are meant to supplement—not replace—a healthy diet.

Supplements can help when you have a confirmed deficiency, a restricted diet (e.g. vegan, allergies), increased needs (e.g. pregnancy, older age), or difficulty absorbing certain nutrients. For example, vitamin B12 is often supplemented in strict vegetarians; vitamin D is commonly needed in northern climates or with limited sun exposure. No supplement fully replicates the matrix of whole foods. Focus on diet quality first, then use supplements to fill specific gaps when appropriate. This is educational only; a healthcare provider or dietitian can give personalized guidance.