Can you get all the nutrients you need from diet alone?

Do I have to supplement? 

Well... it feels like this is an emotional topic for some. So i'm going to break it down into things we know for sure. Let's look at the facts. 

According to Healthline, the "7 nutrient deficiencies that are incredibly common" include:

  1. Iron deficiency 
  2. Iodine deficiency 
  3. Vitamin D deficiency
  4. Vitamin B12 deficiency
  5. Calcium deficiency
  6. Vitamin A deficiency 
  7. Magnesium deficiency 

So why is that? We all know someone with an Iron deficiency. It's practically a meme at this point.

Obviously, none of us are always on our A-game with diet. Sometimes the occasional lazy day is bound to slip in. That's okay, but, how hard is it to receive all the vitamins you need from food alone. Without the help of vitamin supplements. Because this is what so many people claim.

"I get all the vitamins I need from the food I eat."

That's interesting. Everyone is a dietician when it comes to the topic of supplementing vitamins. Suddenly everyone's diet is perfect. 

Well, Houston Methodist claims that for an adult female of childbearing age, a 2000 calorie diet that contains all the vitamins they need looks like this:


  • 1/2 of old fashioned oats cooked with:

  • 1 cup of 1% milk or calcium fortified soy milk

Topped with:

  • 1 cup of sliced strawberries
  • 2 tablespoons of raisins
  • 1/4 cup of walnuts


  • 2/3 cup of plain greek yogurt
  • 1/2 cup of blueberries
  • 1/4 cup roasted almonds


Black bean chilli:

  • 1 cup of cooked black beans
  • 1/4 medium onion
  • 1/4 medium pepper
  • 1/2 cup diced tomatoes

Top with 2 tablespoons of shredded cheddar cheese

Serve with 1 slice whole-wheat bakery bread for dipping


  • 1/2 medium red bell pepper
  • 1/4 cup hummus 
  • 1 6-inch whole wheat pita


  • 4 oz. cooked sockeye salmon
  • 1/2 cup roasted sweet potatoes 

Side salad:

  • 1 1/2 cup baby spinach 
  • 5 sliced cherry tomatoes
  • 1/4 medium cucumber
  • 3 tablespoons of crumbled feta cheese
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon of balsamic vinaigrette !Now, I don't want to be a buzzkill. I am also a huge advocate of a healthy lifestyle but this seems like too much to me. 

Ain't nobody doing this everyday. And here's the thing.

You shouldn't have to!

That is because something terrible happening with the food we consume.

It's in the past

There is research that shows fruits and vegetables in 1999 contained 38% less vitamin and mineral content than their green counterparts back in 1950. It is nearing the end of 2022. The number of humans have continued to rise and demand for food has risen with it. 

Over-farmed soil and rising carbon dioxide levels are what we can thank for this disaster.

I sound dramatic, but it really is.

It wouldn't be a disaster if this was common knowledge.

Because there are solutions available.

You can eat plenty of the right food and still be malnourished. All of this sounds awfully convenient for a vitamin retailer but it's the direction we're headed towards apparently. 

This is already longer than I wanted it to be, so i'll leave you here.

Yours truly,