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Supplements, Simplified

Nutrition noise is loud. From gym bros preaching powders to influencers pushing miracle capsules, it’s hard to know what your body really needs and what’s just hype.

The truth? Supplements aren’t a one-size-fits-all, and they’re not meant to replace real food.

Turn Down the Noise, Tune Into Your Body

Not every supplement is right for every body. The smartest approach to supplementation is personalized.

Supplements can be a helpful tool when your diet falls short or when you’re correcting specific deficiencies. Think of them as a boost. A balanced diet rich in whole foods is the goal to support your body in operating optimally. 

“I use supplements as a bridge,” explains Dr. Eliza Klearman, Vail Health functional medicine physician. “We run comprehensive bloodwork to identify nutrient deficiencies. Based on the results, we decide whether someone may need supplements. It’s personal, based on your diet, lifestyle and genetics.”

In short, supplements should fill the gaps, not replace your diet.

How to Choose Supplements

So, how do you know what to prioritize? Vail Health nutritionists focus on cutting through supplement confusion by emphasizing whole-food sources first and using supplements strategically when food alone isn’t enough. Here are common nutrient deficiencies and how to choose supplements safely:

Protein Powder: Not a Meal Replacement
Protein is essential, especially as we age. Adults naturally lose muscle mass over time, which is why adequate protein intake becomes increasingly important. People can’t always meet their protein needs through food alone. That’s where protein powder can be helpful. 

Protein powder is a processed food. It’s best used to enhance your meals, not replace them. “It’s great to eat a diversity of protein types, including both animal and dairy products,” Vail Healthspan Certified Master Nutrition Therapist Christine Pierangeli explains. Many plant-based options pack a protein punch, such as beans, tempeh, tofu, chia and hemp seeds.

If you do use protein powder, choose a high-quality one and think beyond the shaker bottle. Pierangeli suggests adding a scoop to a smoothie or stirring it into Greek yogurt. You can also sneak protein into meals by topping dishes with chia, hemp or flax seeds or adding beans to a tofu or egg scramble. 

Creatine: Not Just for Gym Bros

Creatine has long been associated with bodybuilders, but its benefits expand beyond bulging biceps. Research shows that creatine can help build muscle mass, improve physical performance and support cognitive health, including focus, memory and concentration. Klearman often recommends creatine for brain health, particularly for those who have had a concussion.

For most people, creatine is safe when taken as a high-quality supplement. Those with kidney disease should consult a provider first.

Fiber: The Unsung Hero of Health

“Fiber feeds our microbiome, and our microbiome rules us,” Klearman says. “We have more microbacteria in our bodies than human cells.”

Our microbiome plays a major role in digestion, immunity, mood and brain function. Yet most people don’t eat nearly enough fiber. Unless you have gastrointestinal issues, increasing fiber intake is always a good thing.

You could take a supplement, but the best way to do it is to eat more fruits and vegetables. Apples, berries, avocados, broccoli, flax seeds and sweet potatoes (skin on) are all fiber-rich foods that support gut health naturally.

Probiotics: Beneficial Bacteria

Probiotics, live microorganisms that support gut balance, can improve digestion and immune function. “Probiotics can be a good supplement, but eating a variety of fermented foods can offer the same probiotic support,” Pierangeli says.

Foods like sauerkraut and kimchi are gut-health powerhouses, but you can also find probiotics in yogurt, kefir, cottage cheese, miso and kombucha.

Fish Oil: Heart Healthy Omega-3s

Fish oil is rich in omega-3 fatty acids, which support health, reduce inflammation and play a critical role in mental health and in brain and eye function. 

“The easiest way to make sure you’re getting enough omega-3 fatty acids is by eating one pound of fatty fish a week,” Klearman says. She suggests SMASH fish: sardines, mackerel, anchovies, salmon and herring. 

If fish rarely make it onto your plate, a fish oil supplement can be a smart addition.

Vitamin C: Simple, Safe & Effective

Vitamin C supports immune health, and unlike many supplements, excess amounts are excreted from the body. Load up on citrus fruits, peppers, broccoli and strawberries, or consider a morning supplement.

The Big Picture: Variety Wins

The foundation of a nutrient-rich diet is simple: eat a wide variety of foods every week. Prioritize diverse plants, quality protein sources and healthy fats to naturally cover your micronutrient bases.

For those looking to personalize their approach, Vail Health’s functional medicine department offers access to nutritionists who can develop personalized nutrition supplement strategies based on individual needs. Vail Health’s eight-month Healthspan program goes even deeper, pairing nutritionists and coaches to create comprehensive, customized health plans.

When it comes to nutrition, the goal isn’t perfection, it’s balance. And eating the rainbow has never tasted so good.