Supplements & Food

Many people take supplements such as vitamins, minerals, herbs, or amino acids in powder, liquid, or capsule form because of recommendations from health practitioners, friends, or media sources. While this might seem like an easy way to meet your nutritional needs, it is possibly an unnessary shortcut that can become costly over time, but with some planning, you can obtain all the necessary nutrients through a balanced diet.

Supplements are limited because they cannot replicate the complex mix of phytonutrients and nutrient interactions present in whole meals, nor can they provide fiber and fermented foods for gut health.

Eating organic, local, and unprocessed foods promotes better digestion, nutrient absorption, and utilization, but in certain cases, supplements are justified for diagnosed deficiencies, restricted diets, malabsorption issues, specific life stages like pregnancy, older adults who need fortified foods, and sometimes for vegan or vegetarian diets.

Ayurveda’s first step is always to balance the digestive system, which begins by assessing your inherent constitution, digestive concerns, and current diet, and then designing a balanced diet for you. My suggestion is that if you're unsure about your deficiencies, it's best to stop all supplements and herbal products (unless prescribed by a doctor) for a couple of weeks, then get a blood test to identify nutritional deficiencies, and then design a food program to meet all your requirements.

This general rule (not medical advice)

Protein: 1.2–1.6 g per kg of body weight, example: 70 kg (155 lb.) adult eats 85–110 g protein/day.

Sources: beans/lentils, tofu/tempeh, yogurt, eggs, fish, poultry, lean meats, nuts/seeds

Provides: B vitamins, iron, zinc, selenium, iodine, and, with dairy, choline.

Whole Grains (starches): 3–6 servings per day, depending on your size and activity levels.

Examples per serving: ½–1 cup cooked grains (rice, quinoa, oats), 1 slice whole‑grain bread, 1 small potato/sweet potato.

Provides: vitamins B, magnesium, manganese, and fiber.

Vegetables: 2–4 cups per day (more is better, especially non‑starchy veggies)

Provides: vitamins A, C, and K, B vitamins, potassium, magnesium, folate, and antioxidants.

Fruits: 1–3 servings per day- 1 serving = 1 small piece of fruit, 1 cup of cut fruit, or ½ cup berries.

Provides: vitamin C, A, B9, potassium, magnesium calcium and have fiber.

Fats: 2–4 tablespoons

Sources: olive oil, avocado, nuts, seeds, nut butters, fatty fish.

Provides: vitamin E, omega‑3s, and fat to absorb vitamins A, D, E, and K.

An easy visualizatoin for your plate.

At lunch and dinner:

• ½ plate: vegetables

• ¼ plate: whole grains

• ¼ plate: protein

• 1-2 Tablespoons of healthy fat (olive oil, avocado, nuts/seeds)

Optional 1 portion of fruit

A Simple Daily Template

Breakfast

 Oatmeal made with milk or fortified plant milk, and add ground flax, chia, or hemp hearts for protein, and a handful of berries and a few nuts.

Lunch

Salads are best eaten at lunch when the digestive fire is strongest, or have a grain bowl.

Below are a few combinations:

Base: mixed greens or other veggies

Protein: beans/lentils, tofu, eggs, fish, or chicken

 Carbs: quinoa, brown rice, or whole‑grain bread

 Fat: olive oil dressing, avocado, nuts/seeds

Dinner

 Follow the above plan with 50-75% plate cooked vegetables, 25% protein, and 25%, along with 1-2 ounces of fat.

2–3x/week add a fatty fish and possibly fermented foods like yogurt, kefir, kimchi, sauerkraut, or miso.

 Snacks

Fruit, nuts or seeds, yogurt or hummus with raw veggies.

Where do nutrients come from?

Vitamin A- Carrots, sweet potatoes, pumpkins, spinach, kale, peppers and eggs.

Vitamin B (B1, 2, 3, 6, and folate)- Whole grains, beans, leafy greens, eggs, dairy, meat, fish.

Vitamin B12- Meat, fish, eggs, dairy; fortified plant milks/cereals if vegan.

Vitamin C- Citrus, berries, kiwi, bell peppers, broccoli, tomatoes.

Vitamin D- Fatty fish, egg yolks, fortified milk/plant milk, some mushrooms.

Vitamin E- Nuts, seeds, vegetable oils (sunflower, safflower), avocado, spinach.

Vitamin K- Leafy greens (kale, spinach, collards), broccoli, and some oils.

Calcium- Dairy products, fortified plant milks, tofu, leafy greens, almonds, and tahini.

Iron- Animal proteins are highest but beans, tofu, spinach, pumpkin seeds, and quinoa.

Magnesium- Greens, beans, almonds, cashews, seeds, whole grains, dark chocolate.

Zinc- Meat, shellfish, pumpkin seeds, beans, nuts, whole grains, dairy.

Iodine- Iodized salt, sea vegetables, seafood, and some dairy.

Omega‑3- Fatty fish and pastured eggs, and plant sources: flax, chia, walnuts