Summary of 11 Supplements that Dietitians Actually Take:
Registered dietitians are often skeptical of supplements and typically focus on a “food-first” approach for clients. However, they do recognize the benefits of certain supplements that can supplement a healthy diet, and some take them themselves. Some of the supplements that dietitians take include magnesium, fish oil, choline, creatine, vitamin D, quercetin, lutein, astaxanthin, elderberry, beet juice, and CoQ10. Each dietitian has their particular preference and reason for taking each supplement.
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Supplements That Registered Dietitians Take Daily
Registered dietitians (RDs) are experts in food and nutrition who help individuals achieve their health goals by emphasizing a food-first approach. While supplements are not a substitute for a healthy diet, they can complement and support an individual’s unique nutritional needs. Here are some supplements that RDs frequently take themselves.
Magnesium
Magnesium is a mineral that supports bone and brain health, as well as various functions in the body. Nutritionist Sarah Garone, NDTR, takes Envycure’s gummy blend, which contains eight forms of magnesium, along with ashwagandha, vitamin D, and vitamin B12. Garone finds that this supplement helps her achieve deeper sleep and manage stress levels effectively.
Fish Oil
Fish is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which support heart, brain, and eye health. However, most Americans do not consume adequate amounts of seafood regularly. RD Elana Natker takes a fish oil supplement providing 750-1000 mg of EPA+DHA omega-3s per serving to complement her diet. One trusted option is the Life Extension Mega EPA/DHA.
Choline
Choline is an essential nutrient that plays a vital role in heart health, cognition, healthy liver function, and fetal brain development. However, up to 90% of the population do not meet its daily recommended intake. RD Jaclyn London takes a choline supplement every day to ensure she meets her needs, opting for Life Extension’s product, renowned for its high quality.
Creatine
Creatine, a naturally occurring chemical in the body, is known to help balance mood, enhance cognition, and promote bone health. RD Elizabeth Shaw suggests adding 5 grams of creatine, such as the NOW® Sports Creatine Monohydrate Powder, to a smoothie to complement the diet. However, more studies are necessary to confirm these benefits.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” supports bone health and overall health. Toby Amidor takes NOW Vitamin D-3 1000 IU Softgels, one per day with a meal, to maintain her levels. Since most Americans consume inadequate amounts of this nutrient, vitamin D supplementation is crucial.
Quercetin
Quercetin, found naturally in onions and apples, exhibits anti-inflammatory and antioxidant properties, making it beneficial for allergy season. RD Sheri Vettel takes Designs for Health Quercetin + Nettles because it combines quercetin with nettles, another allergy- and inflammation fighter.
Lutein
Lutein is a carotenoid found in various foods, including egg yolks, spinach, and pistachios, that supports eye and brain health. RD Sharon Palmer likes Brainiac Brain Packs, which contain lutein, DHA, and choline necessary for fueling the brain and eyes with essential nutrients. Additionally, these gummies are free from any artificial colors or flavors.
Astaxanthin
Astaxanthin is a natural pigment carotenoid that has antioxidant and anti-inflammatory activity, making it useful for skin health. RD Julie Upton takes Life Extension Astaxanthin, which may protect against skin damage from environmental factors like UV light. However, more studies are necessary to confirm this effect.
Elderberry
Elderberry is an herbal supplement that may support the immune system and shorten the duration of respiratory viruses and the flu. RD Melissa Mitri takes Nature’s Way Sambucus Elderberry gummies every day to boost her immune system.
Beet Juice
Beets are a rich source of dietary nitrates that support exercise efficiency and increase time to exhaustion at submaximal intensities. RD Chrissy Carroll takes concentrated beet juice shots, such as Beet It shots, as part of her pre-workout regimen.
CoQ10
CoQ10 is a coenzyme that supports mitochondrial function and acts as an antioxidant. RD Melissa Azzaro takes this supplement daily to enhance energy production and maintain stable energy levels throughout the day. Azzaro recommends using the ubiquinol form of CoQ10, which is better utilized by the body than ubiquinone.
Supplements can complement a healthy diet, but it is essential to consult with an RD to ensure any supplements are suitable for individual needs and goals. These supplements are frequently used by RDs, but they are not necessary for everyone and should not replace a balanced diet.
