Let’s talk supplements. They’re everywhere—promising more energy, better sleep, glowing skin, and basically the key to eternal youth (if you believe the marketing). But how much do we actually need them?

Well, as a qualified and experienced nutritional therapist, I’m here to give you the real deal. And the truth is—supplements will never make up for a poor diet. If anyone tries to sell you a magic pill while ignoring what you eat, run the other way! No supplement can outdo a diet of processed junk and sugar. You’ll always have to put in the work when it comes to food.

That being said, supplements do have their place. Here’s when they actually make sense:

1. To Fill in the Gaps

Even with the best intentions, most of us don’t eat a perfect diet 100% of the time. Some nutrients are just harder to get, especially depending on dietary choices.

Take vitamin B12 and carnitine, for example. If you’re vegan, these are non-negotiable because there are no plant-based sources of them. Your body needs B12 for energy, brain function, and red blood cell production, and carnitine plays a role in fat metabolism. Without them? Fatigue, brain fog, and other not-so-fun symptoms can creep in. In cases like this, supplementation isn’t just helpful—it’s essential.

Another example? Omega-3 fatty acids.

2. The Fish Oil Dilemma

We should be eating 3-4 portions of oily fish per week to get enough omega-3, particularly the super important EPA and DHA—compounds known for their anti-inflammatory and brain-boosting properties. But here’s the problem: our oceans are polluted, and fish (especially the fatty ones we want to eat) are often contaminated with heavy metals. These toxins are stored in the fat of the fish—exactly the part we’re trying to get our omega-3 from.

So, what’s the solution?

Our recommendation has actually changed over time. Now, I suggest eating only wild Alaskan salmon (because it’s the cleanest option) and limiting it to once a week. The rest of the time? A high-quality fish oil supplement can step in to provide those essential EPA and DHA fats.

And no—plant-based omega-3s (like flaxseed or chia) aren’t the same. The body has to convert plant-based omega-3 (ALA) into the active forms (EPA and DHA), and the conversion rate is shockingly low—about 1:60! Plus, it depends on having enough magnesium, vitamin B6, and other co-factors. The only exception? Pregnancy! During this time, the body becomes incredibly efficient at making DHA because it knows your growing baby needs it for brain development. (The human body is amazing, isn’t it?)

3. Therapeutic Use for Healing

Sometimes, we don’t just need maintenance levels of nutrients—we need higher doses to support healing. In these cases, supplements can be used therapeutically for a limited time (usually 3-6 months) to correct imbalances, support biochemical processes, and get the body back on track.

But not all supplements are created equal. Quality really matters, because how well you absorb and use a supplement makes all the difference.

Take folic acid, for example. This is the synthetic form of folate, and the body has to convert it into methyl folate before it can be used. But here’s the kicker—about 50% of people have a genetic variation that makes this conversion inefficient. That means regular folic acid is basically useless to them. Instead, I always recommend supplementing with methyl folate—the active form the body can actually use.

The same goes for minerals like magnesium, as well as vitamins and plant compounds—but that’s a topic for another day!

Bottom Line? Supplements Are a Tool, Not a Fix.

They’re great for filling dietary gaps, providing clean sources of hard-to-get nutrients, and supporting short-term therapeutic needs. But they should never replace a good diet, and quality always matters.

So before you stock up on the latest supplement trend, take a step back and ask: Is my diet doing the heavy lifting? Because at the end of the day, food always comes first.