Is it possible to do without supplements entirely?

In most cases, the body's nutrient needs can be met through a complete and varied diet. Supplements make sense only if there is a specific confirmed need — deficiency, dietary specifics, or a physical state — and it is prescribed by a doctor.

Where is omega-3 found in food?

EPA and DHA are found in fatty fish such as mackerel, herring, and red fish. Consuming it a few times a week is usually enough, so there is no need for a separate omega-3 supplement.

Should one take iron supplements "for prevention"?

No. Iron is a preparation that requires specific medical indications. In case of iron-deficiency anemia, you cannot raise ferritin with food alone, and the dosage must be determined by a doctor.

"Food first": a nutritionist explains which nutrients can be obtained from food and when supplements are necessary

Q: What foods are rich in magnesium?

Magnesium is found in nuts, seeds, legumes, whole-grain products, and green leafy vegetables. About 30g of pumpkin seeds provide about 150mg of magnesium.

The question of whether one can do without vitamins and supplements has become one of the most debated topics in healthy nutrition in recent years. Supplement marketing actively promotes the idea that everyone needs a whole set of jars for "health and energy," but certified nutritionist Darina Leonova, who spoke with the Wave RBC.UA publication, takes the opposite view. Her basic approach is simply stated: "food first" — covering the body's needs as much as possible through a wholesome and varied diet, as most essential nutrients can be obtained from everyday food. According to her, the formation of diverse, balanced plates, rather than buying supplements "just in case," is the foundation of a healthy diet.

When supplements are truly needed

The nutritionist's position on supplements is unchanging: they make sense only when there is a specific need for a specific person. This means a confirmed deficiency, dietary specifics, a certain physiological state, or other indications — all of which must be accompanied by a medical assessment and a doctor's prescription. Leonova emphasizes that the key problem with most supplements on the market is the lack of convincingly proven efficacy, and their quality and composition control is often less strict than for medications. Unlike drugs, a supplement manufacturer does not need to prove clinical efficacy before entering the market; therefore, the product's availability, good advertising, and manufacturer-sponsored research are not proof of the claimed health benefits. At the same time, she acknowledges that there are supplements with a good evidence base that are indeed useful, and sometimes even necessary, but "useful" does not mean "everyone needs them."

What you can actually get from food

A significant portion of nutrients sold in capsules is quite accessible in food products. For example, omega-3 fatty acids (EPA and DHA) do not necessarily need to be obtained from supplements: they are found in fatty fish — mackerel, herring, red fish — which are enough to consume a few times a week. The need for a separate omega-3 supplement only arises when a person does not get these acids from food. Magnesium, in turn, is found in nuts, seeds, legumes, whole-grain products, and green leafy vegetables: about 30 grams of pumpkin seeds provide about 150 mg of magnesium. The same applies to many B vitamins and iron. Vitamin B12 is naturally present primarily in animal products, so people on a vegan diet need to pay special attention to it. Heme iron, which is best absorbed by the body, can be obtained from organ meats, red meat, poultry, and seafood, and non-heme iron — from legumes, lentils, spinach, and broccoli.

Vitamin D — a separate story

The nutritionist highlights vitamin D separately because it is indeed harder to obtain from food: there are few natural food sources, primarily fatty fish — salmon, trout, mackerel — and in smaller quantities, vitamin D is contained in egg yolks and liver. At the same time, modern science has become more cautious about the idea that everyone needs to constantly take high doses of vitamin D and regularly monitor its levels in the blood. According to the 2024 Endocrine Society guidelines, healthy adults under 75 are not recommended to routinely take vitamin D in doses higher than the recommended daily intake just to prevent diseases, nor is there a need to routinely check the 25(OH)D level in all healthy people.

The role of the doctor and the danger of self-treatment

It is important to understand professional boundaries: a nutritionist does not make diagnoses or treat deficiency conditions. If a deficiency is suspected, testing and interpretation of results must be carried out by a doctor who, if necessary, will determine the drug, dosage, and duration of intake. Leonova gives a clear example: if a nutritionist, after hearing "I am constantly tired," advises you to buy iron, it is better to "run away as fast as possible" from such a specialist. The expert also warns against self-treatment: uncontrolled intake of certain supplements can have negative consequences. In particular, in cases of iron-deficiency anemia, ferritin cannot be raised by food alone — this definitely requires a doctor's assessment and the prescription of a supplement in the necessary dosage. And the specialist does not recommend taking iron supplements "for prevention" at all, as it is a preparation for which there must be specific indications.

"Food first": a nutritionist explains which nutrients can be obtained from food and when supplements are necessary