Supplements, and how we decide what is worth taking

Between work, family and everything else, fuelling the body properly tends to slip. Diet and exercise carry most of the load, but vitamins play a real role in energy, immune function and how well the body operates day to day.

Why vitamins matter

Vitamins are organic compounds the body needs in small amounts. They do not supply energy the way carbohydrate, fat and protein do. Instead they help unlock the energy in food, support immune function, maintain bone health and keep skin healthy.

With few exceptions, the body does not produce vitamins itself, so they come from food or supplements. Busy schedules and dietary restrictions make it easy to fall short. Here are the ones worth understanding.

Vitamin A

Important for vision, particularly in low light, and for immune function, skin and cellular health. Found in sweet potato, carrot, spinach and eggs. Frequent colds and low energy can be a sign of insufficient intake.

Vitamin C

Best known for immune support, especially through cold and flu season. It also protects against free radical damage and supports collagen production, which matters for skin elasticity and wound healing. Citrus fruit, bell peppers and broccoli are good sources.

Vitamin D

Essential for calcium absorption and bone health, and linked to mood regulation. Low levels can cause fatigue, muscle weakness and low mood. Sunlight is the most efficient source, alongside oily fish such as salmon and mackerel, fortified dairy and egg yolks. In Minnesota winters, supplementation is often appropriate.

Vitamin E

An antioxidant that protects cells from free radical damage, and supports skin health by reducing inflammation and aiding wound healing. Almonds, sunflower seeds, spinach and avocado all supply it.

Vitamin K

Central to blood clotting and also important for bone strength, working alongside vitamin D to regulate calcium. Found in leafy greens including kale, spinach and broccoli, and in fermented foods.

B vitamins

A group of eight vitamins that support energy production and nervous system function. They convert food into usable energy and are important for brain function and mood. Deficiency can cause fatigue, irritability and reduced cognitive performance. Whole grains, leafy greens, beans and lean meat are good sources.

Building vitamins into your routine

Food first, always. A varied diet of colourful fruit and vegetables, lean protein and whole grains is the most reliable approach. Supplements are a sensible backup when diet alone falls short.

1. Eat the rainbow. Variety in colour means variety in vitamins and minerals.
2. Prioritise whole foods. Vitamins from whole grains, lean meat and healthy fats are more bioavailable than those from processed food.
3. Consider vitamin D. In a climate with limited winter sun, supplementation or fortified foods make sense.
4. Stay hydrated. Water helps the body absorb nutrients effectively.

Listen to your body

The body signals shortfalls. Fatigue, poor skin and frequent infection can all indicate a deficiency. If you suspect one, speak with a clinician before starting supplements, and consider testing rather than guessing.

We include appropriate lab work in our wellness and longevity programs, then review results with you and recommend a short, targeted plan instead of a cupboard full of bottles. Book a consultation at our Spicer clinic to get started.