The Honest Lowdown on Supplements

The nutraceuticals industry is a multi-billion-dollar market, with as many as 100,000 dietary supplements to choose from. For the average consumer, this can be incredibly overwhelming and may even lead to excessive spending, potentially creating a serious dent in their budget. From an economic standpoint, consumer awareness is just as important as consumer spending in ensuring that products are not purchased and then haphazardly wasted. In this article, we will cover a comprehensive overview of supplements, uncover their hidden truths, and guide you in making informed choices- to make sure your hard-earned money goes toward only the best of the best, while, most importantly, improving your health!

Let me preface (in case some of you didn't already know) that health experts recommend getting most of our nutrients primarily from the foods that we eat. While dietary supplements can be beneficial in certain situations, they should not act as a replacement for the nutrients our bodies are designed to absorb optimally through the consumption of whole foods. Rachel Fine, a former dancer, and current MS, RD, CDN, and CEDS-C (also IG famous, might I add), has contributed a considerable amount of insights where she emphasizes the importance of a "food first approach."  With that in mind, let's dive deeper.   

​​The key difference between sustenance (food) and supplements (vitamins/minerals) lies in their nutrient composition. Most of the foods we consume throughout the day provide a broad spectrum of nutrients, while supplements often focus on delivering just one, single nutrient. Bioavailability—a scientific term and concept used to understand how a certain proportion of a nutrient can be fully absorbed and utilized by the body after digestion—happens to occur naturally in whole foods. Eating a whole orange provides not only vitamin C, but also fiber, antioxidants, and more, whereas a singular supplement provides only one isolated benefit! Rachel Fine offers us a specific example of bioavailability: "An example of bioavailability in food is Iron, especially plant-based sources like spinach, beans, and lentils. Because this iron is non-heme iron, which is less readily absorbed by the body compared to iron from animal sources, it benefits from the addition of foods with vitamin C (like citrus or bell peppers) — the vitamin C from these foods can increase the bioavailability of non-heme iron. For example, a spinach salad with orange slices or bell pepper adds vitamin C, which boosts the absorption of the iron from the spinach."

As we've come to understand, the bioavailability of food is generally superior to supplements. However, Rachel does point out that multivitamins can be most useful for addressing gaps where we may lack specific nutrients. These supplements are packed with a variety of vitamins and minerals, and a quick glance at the supplement facts label will often reveal nutrients such as vitamins A, C, D, E, biotin, calcium, iron, zinc, and more. It’s important to remember that everyone’s nutritional needs are unique, and some individuals may have metabolic conditions or deficiencies that require targeted supplementation to meet their specific needs. It might be wise to consider meeting with a dietitian to pinpoint the exact nutrients you might be lacking. 

Many people are unaware that there's a specific way to consume vitamins for optimal absorption and efficacy, making it essential to understand the difference. Vitamins are categorized into two types: water-soluble and fat-soluble. Fat-soluble vitamins, such as A, D, E, and K are best absorbed when taken with dietary fat, which is why the ideal time to take them is after a balanced meal that includes healthy fats. On the other hand, water-soluble vitamins, like vitamin C and B vitamins, dissolve and are absorbed best with just water, as this aligns with the body's basic functions for proper storage and utilization. Throughout your day, try to seek out specific slots where you can best insert these supplements into your diet so you can receive the reaping benefits they offer! 

Rachel recommends a few key supplements that may benefit dancers, while still emphasizing the “food first approach” we discussed earlier. These include: 1)Vitamin D 2) calcium 3) Iron and 4) B12 (especially for our plant-based dancers). Also, fatty acids—particularly omega 3s—offer anti-inflammatory benefits, as supported by research. For dancers experiencing moments or bouts of subtle or chronic inflammation, this might be a great insertion to your diet to help reduce symptoms. Protein supplements or shakes can be beneficial when you're pressed for time and need a quick recovery snack. As dancers, our bodies are constantly playing catch-up, so it's imperative to fuel ourselves in between rehearsals and even during the commute home—especially if it's a long trip. Keep in mind that most recovery windows are often short, so use any free moment to provide yourself with the energy you need.  

Now that you have a broader understanding of supplements, we hope that you have collected a new skill set that can hopefully help guide you to finding the right products for yourself. Take into account that just like anything, there will be trial and error. Be patient, and remember that using these tips and tricks moving forward can help you avoid obvious mistakes!

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*At Zimmi’s Corner, our main mission is to provide readers with an outlet offering valuable information, practical tools, and actionable insights related to the dance community. We cover important topics concerning health, wellness, and nourishment to help deepen understanding of self-care and its role in ensuring healthy habits for a more sustainable dance career. Our goal is to empower everyone to start building a happier and healthier version of themselves so they can reach their most desired dreams!

Zimmi is currently a professional dancer with American Ballet Theatre and a passionate advocate for mental health and wellness. A published author for Dance Magazine, Zimmi is thrilled to be taking over Pointe People’s blog to share essential insights for individuals looking to improve their quality of life and uncover a renewed sense of purpose!  The views and opinions expressed in this article are solely those of the author and do not necessarily reflect the views of PointePeople. Any references to products, services, or organizations are for informational purposes only and do not constitute an endorsement by PointePeople.

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