Some of the most commonly taken supplements include calcium, C, D, or a multivitamin. However, nothing replaces food as the #1 source of all nutrients and vitamins. When we consume natural, unprocessed food, we take in a symphony of hundreds of complex carotenoids, minerals, phytonutrients, and antioxidants, all in perfect combination — one that simply cannot be replicated in a lab. For this reason, our bodies don’t usually absorb vitamins in pill form as well as we do when consuming natural sources. If you need the scientific proof, a recent study published in the journal of the American College of Cardiology found that those consuming supplement versions of vitamin A, K, zinc, and magnesium were at no advantage when it came to lowering the risk of cardiovascular disease or overall mortality. On the flip side, those getting adequate levels of those vitamins from actual food, were! Food tastes amazing! There’s no struggling to remember to take your supplements, and food is almost always cheaper than those pricey supps. There is no promise of concrete results from supplements ever — there’s no magic pill that can prevent all health woes, and there’s no one thing to rev up or boost your immune system. Your body is equipped to detox and fight off disease naturally, so supplements are meant to be just that — a supplement to what you put on your plate. This article details some nutrient-dense foods that are packed full of powerful vitamins and minerals as an alternative to supplements. Fresh citrus or veggies like bell peppers, broccoli, and even cabbage and potatoes are recommended for Vitamin C. Additionally, sweet potatoes, carrots, kale, spinach, and animal foods like liver and salmon are packed, making it easy to consume the RDA of 700 mcg a day for women or 900 mcg a day for men. The RDA for calcium of 1000 mg is also easily met by combining a variety of calcium-rich foods like greens, beans, figs, and also milk or fortified almond milk or soy milk if you find you’re lacking. Vitamin D is another essential nutrient for preventing osteoporosis and has even been shown to support mood. Enjoying fortified foods or making sure you’re getting plenty of sunlight is helpful with getting vitamin D, but be sure to get your bloodwork done regularly to make sure you’re not still low (in these cases, supplementation may be needed!) While we’re certainly not dismissing the good that supplements can do, food is always #1, so focus there first and supplement next (if needed!) But, don’t’ forget the amazing power of fresh, whole foods. If you find you’re not getting adequate amounts of a vitamin from your food or have underlying health conditions that mean you need more, always consult with your doctor to find the best route for you!