4 Supplements You Can Replace With Real Food

Here’s a list of four popular supplements and their real food alternatives:

Vitamin B12
Why you need it: Vitamin B12 performs a variety of functions, including: central nervous system maintenance, red blood cell production, and metabolism regulation. If you don’t get enough B12, you may suffer from constipation, loss of appetite, anemia, weakness and tiredness. Berman says that older adults need more vitamin B12 because, as a person ages, they lose their ability to effectively use the B12 found in food sources. Celiac and Crohn’s disease can also inhibit natural absorption of the vitamin.

Natural sources: Vitamin B12 is found in high concentrations in red meat and clams. Fish, eggs, poultry and milk also contain significant levels.
Potential dangers of supplementation: When it comes to B12, overdosing doesn’t present much of a concern. The vitamin is water-soluble, meaning that any excess will get flushed out of your body in your urine.  However, B12 supplements may interact badly with certain kinds of medications, including: Metformin (a popular diabetes drug), proton pump inhibitors, histamines, and certain antibiotics.


Vitamin D
Why you need it: Vitamin D helps promote good bone health by facilitating the absorption of calcium into your teeth and bones. Healthy levels of vitamin D have been linked with a decreased risk for certain cancers and a potential reduction in the symptoms of depression. Conversely, vitamin D deficiencies may increase a person’s risk for: osteoporosis, multiple sclerosis and type-2 diabetes. According to Berman, people gradually lose their ability to extract vitamin D from calcium as they get older. Things that inhibit your body’s ability to absorb vitamin D include: being over age 50, dark-skinned, overweight, or lactose intolerant. If you suffer from celiac or Crohn’s disease you may have trouble metabolizing the vitamin. Certain medications (laxatives, steroids, anti-cholesterol) can also make it more difficult for you to get sufficient vitamin D. 
Natural sources: Because human beings are meant to get most of their daily dose of vitamin D from the sun, it’s only found in significant quantities in a handful of foods. Salmon is a vitamin D champion—one three-ounce portion contains almost 100 percent of the recommended daily amount for seniors. Fortified foods, such as: cereals, orange juice, milk, yogurt, can also be good sources of vitamin D.
Potential dangers of supplementation: It is possible to overdose on vitamin D supplements. Complications of getting too much vitamin D may include: an elevated risk for urinary tract infections, a loss of appetite and kidney stones.

Omega-3 fatty acids
Why you need it: Omega-3 fatty acids get a lot of press, and with good reason. Research indicates that these “good fats” may lower inflammation and help a variety of ailments, including: dementia, arthritis, cancer, heart disease, and depression. There are three different kinds of Omega-3s: DHA, EPA, and ALA. The omegas found in certain kinds of fish (DHA and EPA) are thought to provide the greatest health perks. While ALA, the omega found in certain nuts and vegetables, is slightly less beneficial.
Natural sources: Salmon, tuna, herring, sardines and anchovies are all solid sources of Omega-3s. Spinach, Edamame (soy beans), walnuts and broccoli also contain beneficial levels of this fat.
Potential dangers of supplementation: If you have diabetes or are taking blood-thinning or blood pressure-lowering medications, you should be wary of Omega-3 supplements. Studies have shown that omega-3 supplements, when used in conjunction with certain medications, may increase bleeding risk and cause a person’s blood pressure to drop to dangerously low levels. They may also cause blood sugar spikes that can be dangerous for diabetics.

Co-enzyme Q10
Why you need it: Though you may have never heard of it, CoQ10 is one of the more universal substances found in the human body. Every cell has some amount of the enzyme, which is essential for cell repair and growth. It is also an antioxidant, and provides protection to both skeletal and heart muscles. According to the Mayo Clinic, age, cancer, Parkinson’s disease, heart disease, and diabetes may all play a role in lowering a person’s CoQ10 levels. Statin medications can decrease the amount of CoQ10 in the body.
Natural sources: Many foods contain CoQ10, including: red meat, salmon, fresh sardines, tuna, mackerel, soybeans, soybean oil, sesame oil, peanuts, walnuts, broccoli, spinach, and whole grains. To get the biggest benefit, avoid over-cooking meat sources of CoQ10, and eat the non-meat sources raw. Heat alters the enzyme, making it less effective.
Potential dangers of supplementation: CoQ10 encourages blood clotting (a big no-no it you’re taking warfarin and other anti-coagulants), and can lower blood sugar and blood pressure to potentially dangerous levels. It may also interfere with chemotherapy treatment.
When real food isn’t enough
Supplements aren’t all bad—in certain situations they can be beneficial.
Berman and Griesel both concede that people who have a proven deficiency may gain from taking a supplement to correct it.
Age, illness, food allergies and restricted diets (vegetarian, vegan, etc.) can inhibit your body’s ability to get the vitamins and minerals it needs.

Talk to your doctor if you suspect you’re not getting all the vitamins and minerals you need from your diet. Always consult a physician before taking any new supplements.