What to Eat Instead of Buying Expensive Supplements

Why Choose Food Over Supplements?

• Nutrients are better absorbed
• Food contains co-factors that aid absorption (like fibre, enzymes, and antioxidants)
• Less risk of toxicity
• You get more than just one nutrient, whole foods work in synergy

Eat a Variety of Whole Foods

🥬 Leafy greens = folate, vitamin K, magnesium

🍊 Citrus fruits = vitamin C, potassium

🥚 Eggs = vitamin A, D, B12, selenium

🥜 Nuts & seeds = vitamin E, zinc, magnesium

🧠 Multivitamins often skip absorption enhancers or use cheap forms that your body can’t fully use.

Instead of Iron Tablets

Eat iron-rich plant foods:

🌱 Lentils, chickpeas, kidney beans

🌾 Tofu, tempeh, quinoa

🥬 Spinach, kale, beet greens

🌰 Pumpkin seeds, cashews, tahini

Boost absorption with:

🍊 Vitamin C-rich foods (e.g. bell peppers, strawberries, kiwi, orange juice)

🚫 Avoid tea/coffee with meals, they reduce iron absorption

🧠 Non-heme iron (from plants) isn’t absorbed as easily, but pairing it smartly makes a big difference!

Instead of Calcium Supplements

Eat calcium-rich plant foods:

🥬 Kale, bok choy, collard greens (high absorption)

🌿 Pak choi, okra, mustard greens

🌰 Almonds, tahini

🫘 White beans, chickpeas

🧀 Cheese, yogurt, fortified plant milks

For better absorption:

💡 Choose low-oxalate greens

(spinach is high in oxalates = low absorption)

🕒 Spread calcium across meals, the body absorbs it better in smaller amounts

Don’t forget vitamin D, it helps your body use calcium effectively

Instead of Magnesium Powders

Eat:

🥑 Avocado

🥜 Almonds, pumpkin seeds

🌾 Whole grains (oats, brown rice)

🍫 Dark chocolate (bonus!)

🧠 Food sources give

magnesium + fibre + healthy fats = better metabolic support.

Instead of Vitamin C Supplements

Eat more:

🍓 Berries

🥝 Kiwi

🌶 Red peppers

🍊 Oranges

💡 Vitamin C is best absorbed in small, frequent doses, easy through food!

Food First, Supplements When Needed

Supplements are helpful if:

• You have a diagnosed deficiency
• Your diet is very restricted
• You’re pregnant or recovering from illness
• Your healthcare provider recommends it

But for most people? Food does the job better.