5 Nutrient-Dense Foods You Should Eat Instead of Taking Supplements

Many multivitamins promise to cover at least 100% of your daily needs in over 20 different nutrients. However, it’s generally best to prioritize food sources based on your nutritional needs.

Your body has a better chance of absorbing nutrients from nutrient-dense foods rather than in concentrated supplement form, according to Melisa P. Danho, MPH, RDN, LD, registered dietitian nutritionist and director of the dietetic internship program at UTHealth Houston.

Supplements are also not well regulated and don’t always contain the exact amount of nutrients promised on the label. Here are five nutrient-dense foods you can eat instead of taking supplements.

1. Sunflower seeds

With 1/4 cup of unsalted sunflower seeds, you can get 80% of the vitamin E, 25% of the magnesium, and 11% of the fiber you need in a day.

It’s easy to get stuck in eating habits and eat similar things every day. Breaking these habits can help get more nutrients into your diet, Danho said.

“Just try something different. Some people never eat seeds, so what about sunflower seeds? Many of these seeds are rich in vitamin E and other nutrients,” she added.

2. Fruits and vegetables

Filling your plate with colorful fruits and vegetables provides you with phytochemicals, plant compounds that support health. These include lycopene found in tomatoes, which may help protect against certain cancers and heart disease; anthocyanins found in berries, which can help slow cellular aging; and allicin in onions, which may help the body fight tumors.

“[Fruits and vegetables] provide a broad blend of vitamins, minerals, antioxidants and phytonutrients that work together — almost like taking a ‘B complex,’ but with added fiber and water,” Debbie Petitpain, MBA, RDN, a Charleston-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, said in an email to Verywell.

3. Oily fish

Omega-3 fatty acids are important for heart and brain health, but consider eating fish instead of taking an omega-3 or fish oil supplement. A 2017 study showed that people who ate fish had lower cholesterol levels than those who took omega-3 supplements.

Oily fish, such as salmon, trout and sardines, are rich in omega-3 and high-quality protein. Fish and other lean protein sources, such as poultry, beans, tofu and eggs, also provide iron, zinc, vitamin B12, selenium and magnesium, Petitpain said.

4. Nuts

Certain plant foods, like nuts, are another way to get omega-3 without supplements, especially for people who don’t eat fish.

“Nuts, chia and flax contain omega-3s, fiber and minerals and increase satiety,” Petitpain said.

Unlike most omega-3 supplements, these foods contain protein and fiber that help keep you full. One ounce of chia seeds contains 5 g of protein and 10 g of fiber, 1/4 cup of nuts contains 5 g of protein and 2 g of fiber, and 1/4 cup of flax seeds contains 8 g of protein and 11 g of fiber.

5. Brown rice

Eating whole grains helps you get tons of important nutrients without resorting to supplements.

“Brown rice, oats, quinoa and whole-wheat bread provide fiber, B vitamins, magnesium and phytonutrients, nutrients often missing from refined grains,” Petitpain said.

You can combine brown rice or quinoa with other nutrient-dense foods like salmon, broccoli, and sweet potatoes, for a meal rich in vitamins and minerals.

Are multivitamins and supplements worth it?

Pregnant or breastfeeding people, older adults, young children, and people following vegan, vegetarian, or other restrictive diets may need certain dietary supplements due to their unique health and nutritional needs.

However, if you already eat a variety of nutrient-dense foods, you will likely get all the necessary nutrients from your diet. Studies have also shown that multivitamins do not reduce the risk of cancer, heart disease, or death.

If you decide to take a multivitamin, it’s almost like you’re “hedging your bets.” They can help fill nutritional gaps on days when your diet isn’t great, Matthew Landry, PhD, RDN, FAND, assistant professor of population health and disease prevention at UC Irvine, told Verywell.

Supplements are not always risk-free. Some supplements, especially in high doses, may interact with medications or increase the risk of kidney stones or stroke.

Before starting any supplement, it’s best to consult a healthcare professional and get a blood test to determine if you truly have a nutritional deficiency or other health need, Landry said.

“Sometimes we take a supplement to help with fatigue, and things like that. But it could be something completely opposite, and if we start masking it with a supplement, we’re missing the real cause,” Landry added. “This is where supplements can get a little scary: We think we’re solving something, and maybe that’s not even the problem at all.”