It’s best to get vitamins and minerals from foods rather than pills, powders or other supplements, says Dr. Stephanie Howe, a coach and ultrarunner who holds a PhD in Nutrition and Exercise Physiology. “You’re able to absorb more of the nutrients when it comes from a food source,” says Howe, who won the 100-mile Western States Endurance Run in 2014. The other nutrients in food, like fiber, fat and protein, provide satiation, which is critical to stave off hunger.
“(Eating real food) forces you to think of food as nourishing your body not just for energy and taste, but to think of food as something you’re trying to give your body what it needs,” Howe says. “In our culture we kind of get away from that. It’s a much better approach than consuming a diet that’s devoid of nutrients and assuming you can drink vitamin water and pop a pill.”
Envision a plate of dark leafy greens compared to a powder that says it contains greens, Howe says. “One is a highly processed form, and the other is real food. When you visualize the two, it’s kind of obvious what the right choice is.”
“Foods offer not only micronutrients like vitamins and minerals but also contain phytonutrients, antioxidants and other compounds that most supplements don't provide," says sports dietician Pamela Nisevich Bede, co-author of "Run to Lose: A Complete Weight Loss Guide for Runners."
But there are other reasons to focus on food, not: Supplements are not regulated by any government agency the way foods are. So, there’s no guarantee that what is advertised on the package matches what’s on the inside. “As an athlete, I want to makes sure that the things I’m eating are high-quality,” Bede says.
One exception is vitamin D, which can be difficult to find in foods. Sunlight is one of the best sources of vitamin D, but natural sunlight can be hard to come by during winter in places where the days are short.
If you do take a supplement, make sure that it’s from a high-quality source. Research the company; certain seals of approval on the labels can give you the confidence that the product you’re buying provide the nutrients it claims to contain, Bede says. Look for “USP,” the logo of the US Pharmacopia, Bede says. Products that carry this seal have voluntarily submitted to a third-party verification program, and met stringent testing and auditing criteria set by a third party, she added. Also, look for products that are labeled as “NSF,” she suggests. NSF is another third party that tests ingredients and products to make sure they are safe, follow good manufacturing processes and make sure that what’s on the label is in the bottle.
If you are concerned that you’re deficient in any nutrients, talk with your doctor before taking any supplements, Bede says. He or she can determine whether you are deficient, and the best steps to correct it.
