When it comes to supplements, it’s often difficult to decipher which protein powder, Omega-3 oil, multivitamin, etc. to trust. If you’ve ever felt overwhelmed in the vitamin aisle at Whole Foods, look no further: We asked eight registered dietitians for the pills and powders they use themselves. Consider this the ultimate vitamin aisle grocery list.
Tori Holthaus, MS, RDN, LD
MegaFood Multi for Women: “It’s a multivitamin and mineral supplement made with whole food ingredients like broccoli, carrots, cabbage, and brown rice. I prefer my supplements to be sourced from whole foods since that’s what the body knows and recognizes best. I also like my supplement[s] to be void of artificial colors, flavors, and sweeteners.”
Natural Vitality’s Natural Calm: “Magnesium is mother nature’s muscle relaxer, helping alleviate anything from headaches and high blood pressure to cramping and constipation. Though magnesium can be found in foods like dark green leafy vegetables, nuts, seeds, beans, and cacao […] I rely upon this to lend magnesium citrate, a highly absorbable form of magnesium, to help me get enough magnesium each day.”
Tori Holthaus is the founder of YES! Nutrition
Rebecca Lewis, MS, RD
Garden of Life Raw Probiotics: “The good bacteria in our gut keeps our immune health strong and communicates with our brain regarding hunger as well as mood inducing hormones. Food sources of probiotics include fermented foods–which isn’t a common food consumed daily. So I recommend supplementing.”
Nordic Naturals DHA/EPA Omega-3: “With the average American being in a chronic state of low-grade inflammation due to the stressful nature of our lives (not enough sleep, unhealthy diets, drinking too much alcohol, anxiety and worry, as well as the general wear and tear on our bodies) Omega-3 helps us fight the inflammation. It is vital to our brain health, helping fight depression and dementia. Food sources of this nutrient are primarily found in fatty fish like salmon or tuna–which can be expensive to eat every week.”
HUM Nutrition “Uber Energy” or “Big Chill“: When life seems extra stressful, I want to give extra support to my adrenal system with adaptogens like rhodiola rosea or ashwagandha to reduce the amount of stress hormones circulating through my body and give myself the extra energy I need to keep up.
Rebecca Lewis is the in-house dietitian at HelloFresh.
Marie A. Spano MS, RD, CSCS, CSSD
EXOS Multivitamin: “I take a multivitamin to help fill in nutrition gaps. Even with a fantastic diet there are certain nutrients that are difficult to get enough of.”
Nordic Naturals Omega-3 Liquid: “I take two total grams of EPA plus DHA for dry eyes–I can feel it if I miss a dose. Plus, two grams is the dose in studies that helps decrease systemic inflammation. EPA and DHA are also good for heart health. The liquid is easy to get this high dose vs. swallowing a bunch of gel caps.”
Doctor’s Best Lutein: “I originally started taking this because they can help increase macular pigment so my eyes (especially blue eyes which have less macular pigment) can adjust to bright light and also filter blue light (the kind from our computers, phones and TVs) which can damage eyes. Funny thing – I noticed my skin looked great when taking it so I continued.”
Cosamin ASU: “Lucosamine and chondroitin help block the enzyme that breaks down cartilage. In addition, this brand has two standalone ingredients that help decrease inflammation: Avocado and soybean unsaponifiables and AKBA – boswellia serrata [a plant]–both have good research behind their efficacy. It helps decrease stiffness due to cartilage breakdown and can help with pain.”
Doctor’s Best Biotin: “I take five grams per day–it’s good for hair growth.”
Vega Sport Protein: “When I fall short on protein at meal time or if I want a smoothie or post-workout drink, I reach for protein powder. [Vega Sport] tastes good. And, it has ingredients shown in studies to decrease muscle soreness and lower inflammatory markers so I don’t have to worry about adding those separately.”
Marie A. Spano is one of the country’s leading sports nutritionists currently working with an NBA team.
Integrative Therapeutics Pure Omega Ultra HP: “I typically do not recommend a multivitamin unless a patient’s diet is not well balanced. Plus, vitamins/minerals are best absorbed from foods in a complex meal, not through a pill. However, I take three Omega-3 soft gels daily since I’m not a lover of salmon and cannot get enough from other foods. Omegas need to come from what you eat and cannot be manufactured in the body so I supplement.”
Thorne Research Basic Nutrients 2/Day: “I’m using this as my prenatal vitamin. I also take Vitamin D when my levels are low because I avoid the sun which is its the primary source. It’s essential for the absorption of Calcium among immune function and bone health.”
Deborah Malkoff-Cohen is the founder of City Kids Nutrition.
