By Breanne Nalder Harward, MS, RDN
“To supp or not to supp, that is the question!” A well-fueled body will undoubtedly perform
better. But, going overboard with some nutrients can be as detrimental as skimping on them.
At Nervana Medical, we believe a well-fueled body is the foundation of optimal health and vitality. Supplements can play a crucial role in filling nutritional gaps, supporting energy levels, strengthening immunity, and promoting overall wellness. But not all supplements are created equal, and knowing which ones are truly essential can feel overwhelming. In this guide, we’ll break down key vitamins and minerals, their benefits, and how to incorporate them into your daily routine with food or targeted supplementation. Whether you’re looking to boost energy, improve bone health, or support your immune system, this resource will help you make informed choices for a healthier, stronger you.
Here is a list of a few essential vitamins and minerals we should all be sure to incorporate daily,
along with food examples for snacks and meals (in no particular order of importance).
Calcium
o Functions: Building strong bones and teeth, clotting blood, nerve signaling, contracting muscles,
normalizing heartbeat.
o Hormonal declines that can compromise bone formation, possibly leading to irreversible
osteoporosis.
o Aim to get 1,200 to 1,500 mg of calcium daily from food or supplements (calcium citrate is the
ideal form).
Foods to Fuel with: dark leafy greens, dairy products, beans, fortified cereals, and
broccoli. A little of each in every meal!
Vitamin B– B vitamins
o Lacking the energy? Chances are you’re low on this group of micronutrients, specifically B12. The
body uses B vitamins to convert food into energy and to produce red blood cells. Supplemental B
complex and or methylated B12 can significantly help, especially for vegetarians and athletes.
Foods to Fuel with: Tuna, black beans, lentils, peanuts, meat, fish, eggs, milk and certain
fortified cereals. Add a few to your salads or tacos!
Vitamin C
o This antioxidant is abundant in many foods, so you likely don’t need to supplement. It is crucial in
tissue regeneration and helps the body absorb Iron, so be sure to get all the fruits and veggies.
Foods to Fuel with: Oranges, strawberries, bell peppers, and kale… Smoothie time!
Vitamin D
o Soaking up some sun doesn’t just boost your mood – it can pump up your power, too. Why?
Sunlight helps your body make Vitamin D. Without enough Vitamin D, the mitochondria in
muscle fibers can’t adequately regenerate energy after your muscles contract, making you feel
tired more quickly. It also helps the body absorb Calcium, reduce inflammation, modulates cell
growth and glucose metabolism, and has neuromuscular and immune functions. *Utah residents have always struggled with keeping up their Vitamin D levels!
Foods to Fuel with: Milk, salmon, trout, egg yolks. All while recovering on the beach!
Vitamin E
o This antioxidant protects body tissue from damage caused by free radicals. Free radicals can
harm cells, tissues, and organs so play a role in aging. Vit E also helps keep the immune system
strong, form red blood cells and prevent blood clotting (vasodilation), and increased the body’s
use of vitamin K. RDA = 15mg/day
Foods to Fuel with: vegetable oils, greens, nuts and seeds. Sprinkle on salads!
Iron
To help your muscles work efficiently, you need to pump some iron — literally! The human body
needs iron to make the oxygen-carrying proteins hemoglobin (blood) and myoglobin (muscles).
The RDA ranges from 8 to 18 mg/day depending on gender, athletics, pregnancy, etc.
supplemental form and dose should be based on doctor or dietitian recommendation.
Foods to Fuel with: Beef, eggs, dark leafy greens, dried fruit, beans, fortified whole
grains, liver and oysters. Yum!
Magnesium
o A component of more than 300 enzymes involved in energy metabolism. It helps to maintain
normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat
steady, helps bone formation and blood glucose levels. RDA can range from 300 to 800 mg daily.
Best form is Mag Citrate. Supplementation can aid in rest and GI issues, and can also disrupt
them both, so amount and timing are crucial.
Foods to Fuel with: fruits, nuts, legumes, soy, whole grains, and milk.
Sodium and Potassium
o Electrolytes to help your muscles and nerves work properly.
Foods to Fuel with: Electrolyte drink mixes, chips, pretzels, and other salted foods, sweet
potatoes, bananas, avocados, tuna, pistachios.
Controversial supplements:
- Collagen
o A structural protein that primarily makes up your skin, bones, and tendons.
o Human vs animal supplements
o Amount and form has mixed research - Protein types and sources
o Whey vs plant based
o Amount and form based on preference really - Creatine
o Shown to improve strength, increase lean muscle mass, and help the muscles
recover more quickly during exercise
o Negative side effects include bloating, weight gain, GI stress, organ damage
o Amount and form has mixed research
At Nervana Medical, our goal is to help you achieve vibrant health with a balanced, personalized approach. Supplements can be a powerful addition to your wellness routine when used wisely, but they’re not one-size-fits-all. From essential vitamins like D and B12 to minerals like magnesium and iron, understanding your body’s unique needs is key. Ready to take the guesswork out of supplementation? Schedule a supplement consultation with our expert team today and discover a plan tailored just for you. Your journey to optimal health starts here.