Food Vs Supplements

Modern Nutrient Deficiencies: Why We May Need Supplements

Soils today are not what they used to be. Modern farming and nutrients are closely linked — and not always in a positive way. Industrial agriculture, monocropping, and synthetic fertilisers have stripped the earth of essential minerals, affecting the nutrient density of our food. As a result, widespread nutrient deficiencies are becoming increasingly common.

Some of the most commonly depleted nutrients include:

• Boron (Borax/Boron) – Important for bone health, hormone regulation, and magnesium absorption. Found less often in modern soil.
• Iodine – Crucial for thyroid function. Iodine deficiency is growing due to halogen competition (fluoride, chlorine, bromine).
• Magnesium – Involved in over 300 enzymatic reactions. Magnesium deficiency is common in both adults and children.
• Potassium – Essential for heart and nerve function but often lacking due to high-sodium diets and poor soil quality.
• Vitamin K2 vs K1 – K1 comes from leafy greens, while vitamin K2 (critical for calcium metabolism) is found in fermented foods and animal-based nutrition.

Because of these deficiencies, many people are turning to high-quality supplements to bridge the gap.

The Pros and Cons of Supplementation

Pros:

• Fills Nutrient Gaps – Especially minerals missing from food due to soil depletion.
• Convenience & Precision – Allows you to target specific deficiencies with accurate dosing.
• Higher Bioavailability (in some cases) – Forms like magnesium glycinate or liposomal vitamin C may be better absorbed.
• Necessary for Some Groups – Pregnant women, vegans, people with gut health issues, or those under stress may benefit.

Cons:

• Low Supplement Quality – Fillers, heavy metals, and synthetic ingredients are common.
• Lack of Co-factors – Isolated nutrients may not be as effective without synergistic support (e.g. vitamin D helps with calcium uptake).
• Risk of Overdosing – Especially with fat-soluble vitamins like A, D, E, and K.
• Regulation Issues – Many products are poorly tested or mislabelled.

Choosing High-Quality Supplements

If you opt for supplements, look for:

• Whole-food-derived forms
• Third-party testing for purity and heavy metals
• Bioavailable nutrients, like magnesium citrate or K2 MK-7
• Avoid fillers, synthetic colours, and preservatives

The Pros and Cons of a Nutrient-Dense Diet

Pros:

• Complete Nutrient Spectrum – Includes enzymes, fibre, and synergistic compounds
• Better Nutrient Absorption – Particularly when nutrients come from natural food matrices
• Gut Health Benefits – A whole-food diet supports a healthy digestive system
• Synergy – Eating vitamin K2-rich butter with leafy greens (K1) helps maximise nutrient use

Cons:

• Soil Depletion – Our food may contain fewer micronutrients than it once did
• Time & Planning – High-quality foods require more sourcing and preparation
• Cost – Natural health options like organic or regenerative food can be expensive

Plant-Based vs Animal-Based Nutrition: What’s More Bioavailable?

Nutrient	Plant-Based Source	Animal-Based Source	Which is more Bioavailable?
Iron	Lentils, Spinach	Red meat, liver	Animal-based (heme iron is better absorbed)
Vitamin A	Carrots, sweet potato	Liver, egg yolks	Animal-based (retinol form is immediately usable)
Omega-3s	Flaxseed, walnuts	Salmon, Sardines	Animal-based (EPA & DHA are more effective than ALA)
B12	None	Beef, eggs, fish	Animal-based (not found in plants)
Vitamin K2	Natto (fermented soy)	Grass-fed butter, cheese, egg yolks	Animal-based (MK-4 & MK-7 forms are better utilized)

Plant-based nutrition can be powerful but often lacks certain bioavailable nutrients that are abundant in animal foods.

The Verdict: Food vs Supplements?

The most effective strategy is a combination of both:

• Prioritise a nutrient-dense diet using whole, organic, and regeneratively farmed foods
• Understand that nutrient gaps are real due to industrial agriculture
• Use high-quality supplements to address unavoidable deficiencies
• Tailor your approach based on bioavailability, diet type, and personal health needs

Food vs supplements doesn’t have to be a battle — they can work hand-in-hand to support your health, energy, and long-term vitality.

Food Vs Supplements: What Do You Think ?

Do you rely on supplements, or do you prefer to get everything from food? Have you noticed a difference in how you feel with certain nutrients? Share your thoughts below!