How to Supplement a Poor Diet

Last Updated: March 12, 2023 References

It's easy to miss important nutrients if your diet is limited by time, finances, or habit. While nutritional supplements seem like a simple way to make your meals healthier, it's best to approach supplements with caution. Talk to your doctor before you add any supplements to your diet, especially if you are already taking medication. Whenever possible, opt for adding nutrient-rich food to your diet instead of taking a pill. Do not dose children with dietary supplements without first consulting with a pediatrician.

Method 1

Method 1 of 3:

Compensating for Deficiencies with Dietary Supplements

1
Consider taking supplements if you follow a vegan diet. Meat and dairy are straightforward sources of many important nutrients. While some vegans have access to a wide range of nutritious plant-based alternatives, others do not. If you can't get enough fresh produce and fortified food in your life, consider supplementing with the following:^{[1]
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- Vitamin B-12
- Vitamin D
- Long-chain omega-3s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
- Iron
- Iodine
- Calcium
- Zinc
2
Ingest Omega-3 if you never eat seafood. It's hard to get omega-3 fatty acids if you don't eat 2-3 servings of seafood a week. Omega-3s are important for heart health. Therefore, if you don't eat seafood and you are concerned for your heart health, talk to your doctor about adding an omega-3 supplement.^{[2]
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Mayo Clinic
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- Ask about a supplement of around 200–300 mg a day.
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3
Talk to your doctor before adding any supplements to your diet. Doctors will be able to tell you if you are taking too much of a supplement, and what you should watch out for. They will also be able to tell you if your supplements interfere with any of the medication you are taking.^{[3]
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- For instance, taking antioxidant vitamins can interfere with chemotherapy. St. John's Wort can break down medicines like anti-depressants or birth control, making them less likely to work.
- Never swap a prescribed medication out for a supplement without first consulting your doctor.
- A supplement may claim to cure the condition you are taking medicine for, but it may only address certain causes. For instance, iodine will only help with a thyroid condition if the condition was caused by iodine deficiency.
- Your doctor can order a blood test to help determine what vitamins and nutrients you are deficient in so you know what you should be supplementing.^{[4]
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  Expert Source
  
  David Nazarian, MD
  Diplomate, American Board of Internal Medicine
  Expert Interview. 26 March 2020.}
4
Take only the suggested serving of any supplement. Supplements may contain powerful ingredients. Taking too much of some supplements, or taking them in combination with medicine or with other supplements, can cause serious complications. Only take the prescribed amount of a supplement.^{[5]
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- For instance, too much vitamin A can cause birth defects and can damage your liver and bones.
- Overdosing on iron can cause nausea, vomiting, and liver damage.

Method 2

Method 2 of 3:

Including Important Nutrients in Your Diet

1
Consume daily dairy or tofu for calcium. Drink milk, eat yogurt, and enjoy other dairy products as a part of your ordinary day. If you don't eat dairy, tofu and tofu products are also calcium-rich and dairy-free.^{[6]
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- Sardines are an excellent source of calcium.
- Calcium-fortified products, like fortified orange juice, can also take care of your calcium needs.
- Aim for 1,000–1,200 mg of calcium a day, and don't exceed 2,000 mg.
2
Eat foods rich in folate, especially if you tend toward anemia. Folate nourishes your blood and naturally occurs in many foods. Instead of taking a folic acid supplement, consider making folate-rich foods a normal part of your diet. You can get folic acid from spinach, lentils, and beef liver, among others.^{[7]
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Trustworthy Source
Harvard Medical School
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- Folic-acid fortified cereal is not difficult to find.
- Try to get 400 mcg a day, and don't exceed 1,000 mcg.
3
Make sure you are eating plenty of iron, especially if you are a vegetarian. Meat such as turkey, chicken liver, and oysters contain the iron you need. For vegetarian options, legumes (especially soybeans) and iron-enriched cereal are advisable.^{[8]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- If you're a vegetarian, you will have to be more careful about absorbing iron, as your body stores less of the iron in plants. Eat iron-rich vegetables alongside foods rich in vitamin C.^{[9]
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- Get 8 mg a day of iron, and don't ingest more than 45 mg.
4
Get your omega-3 fatty acids from fish, nuts, and seeds. Eat fatty fish like salmon and sardines to get enough omega-3. Add flaxseed, walnuts, and soybeans to salads, smoothies, and grain bowls. You can also sprinkle ground flax in your drinks and soups, providing a mild nutty flavor and a lot of nutrients.^{[10]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- While supplements can provide you with some of your omega-3 needs, you can only get ALA long-chain omega-3 fatty acids from foods.
5
Eat orange, red, and green veggies for vitamin A. Vitamin A comes in 2 forms, preformed and proto-vitamin, both of which are good for your vision and immune system. Sweet potatoes, pumpkin, carrots, cantaloupe, and tomatoes all give you vitamin A. Leafy greens, meat, and dairy do as well.^{[11]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Animal products will provide you with more preformed vitamin A, while vegetables contain more provitamin A.
- Aim for about 700 mcg, and don't exceed 3,000 mcg.
6
Find your vitamin B6 in protein. Eating salmon or chicken breast will provide you with vitamin B6. Chickpeas are a delicious source of vitamin B6, and can be eaten as beans or ground up into a tasty hummus.^{[12]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- Aim to get about 1.5 mg a day, and don't go over 3000 mg.
7
Get vitamin B12 from meats or fortified cereal. Beef liver is rich in vitamin B12. You can also find it in trout and clams. If you're a vegetarian, you can find vitamin B12-fortified breakfast cereals and other foods.^{[13]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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8
Eat dairy and fish for vitamin D. Salmon and tuna are good sources. Yogurt is a great source, and a good way to start your day. Buy milk, soy milk, or tofu that has been fortified with vitamin D. ^{[14]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Mushrooms are a great source of vitamin D, especially if you let them sit in the sunlight for 20 minutes before cooking them.^{[15]
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- Of course, you can also get vitamin D from exposure to sunlight—and you should!
- Don't take in more than 4,100 IU of artificial vitamin D supplements.
9
Include nuts and seeds in your diet for vitamin E. Almonds and almond butter, peanuts and peanut butter, and sunflower seeds are all great sources of vitamin E. Wheat germ oil can be slipped into many recipes and is rich in vitamin E.^{[16]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Go for about 15 mg of vitamin E, and do not exceed 1000 mg.

Method 3

Method 3 of 3:

Adding Nutrient-Dense Foods to Your Everyday Meals

1
Blend produce and supplements into a smoothie. If you don’t have time to eat a lot of fresh fruits and vegetables, or if you just want a refreshing treat that's good for you, blend up a smoothie. You can make any smoothie with 1 part liquids and 4 parts produce. A delicious breakfast smoothie might contain yogurt, milk, fruit, vegetables, and nut/seed butters.
- Add ground flax seed, turmeric, ginger, spirulina, or other nutritional supplements to your smoothie.
- Try blending ¹⁄₂ cup (120 mL) of yogurt and almond milk, 2 cups (470 mL) of avocado and spinach, 1 tablespoon (15 mL) of maple syrup, 1 tablespoon (15 mL) of almond butter, and ¹⁄₂ cup (120 mL) of ice for a filling and delicious smoothie.
- 1 cup (240 mL) of frozen blueberries, a banana, ¹⁄₂ cup (120 mL) of milk, and ¹⁄₂ cup (120 mL) of peanut butter with 1 tablespoon (6.6 g) of flaxseed is another great combination.
- You can make smoothies fresh for maximum nutrients, but if you're in a rush you can buy pre-made smoothies at many convenience and grocery stories.
2
Add a nutritious side-salad to your regular meals. If your diet is low on raw vegetables, try supplementing your meals with a simple side-salad. When you're eating out, order the salad instead of fries or chips. At home, keep spinach, lettuce, and tomatoes in supply. It only takes a minute to throw some vegetables together with dressing.
- Put a small handful of spinach leaves on your plate, drop 5-6 cherry tomatoes on top, and drip a little olive oil and vinegar on them -- just enough to wet the leaves.
- Mix honey, olive oil, apple cider vinegar, salt, and pepper together, and pour it over lettuce and apple slices. If desired, add slivers of fennel.
3
Opt for nutritious snacks instead of empty calories. Make snacking a healthy part of your diet. Keep fresh apples, pears, carrots, tomatoes, snap peas, berries, and yogurt in your kitchen. Eat small portions of nuts and seeds. If you often get hungry in the car, stash some granola bars in it to snack on the go. Carry plastic bags of nuts in your purse, backpack, or briefcase.^{[17]
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Health.gov
Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion
Go to source}
4
Use oily fish as a kitchen staple. Oily fish are a vital component of your diet, as they contain protein, omega-3 fatty acids, calcium, vitamin D, and vitamin B-12.^{[18]
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Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source} However, you likely don't eat enough oily fish. To remedy this, keep canned sardines and anchovies in the kitchen.^{[19]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
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- Anchovies add an umami flavor to everything from sauce, soup to salad dressing. Throw them in the pan while you're cooking meat, vegetables, or tofu—they'll melt away to pure flavor.
- Sardines add a mild, rich layer of texture and flavor to sandwiches, sauces, and composed salads.
5
Substitute out low-nutrient groceries for nutrient-rich alternatives. If you have certain meals you always eat—chicken sandwiches, for instance, or breakfast cereal—make sure you are getting the most nutrients possible. Swap out low-nutrient foods, like white bread, for nutrient-rich foods, like whole wheat, seed, or nut bread. Add spinach to a lettuce salad.^{[20]
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Trustworthy Source
Health.gov
Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion
Go to source}
- Try to swap whole grains for all your wheat products.
- Fermented milk products like plain yogurt and kefir are generally more nutritious than plain milk products.
- Drink juices and smoothies instead of soda when you want a sweet beverage. However, watch how much you drink! Although they have nutrients, juices and smoothies also contain sugars, so you need to limit how much you drink.

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Expert Q&A
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Question

How often should I take vitamin supplements?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

Support wikiHow by unlocking this expert answer.

I recommend taking a multivitamin every day. For specific vitamin supplements, checking your vitamin levels through blood tests is an accurate way to determine how much you should be taking.
Question

What should I be looking for on vitamin supplement labels?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

Support wikiHow by unlocking this expert answer.

The main things you should look for on the label for any supplement are the directions for use, the supplement facts panel, the listed serving size, the amount and active ingredients, and the daily recommended suggested use (how many to take daily).
Question

How can I get the most out of my vitamin pills?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

Support wikiHow by unlocking this expert answer.

Check the label and make sure you're taking the suggested serving. Additionally, pair vitamins together to help them absorb better. For instance, taking iron and vitamin C together helps them absorb better.