This post is written in partnership with New Chapter. Thanks for supporting partnerships that allow me to speak about topics I love and make Nutrition Happen!

What are your thoughts on vitamins and supplements?

This is probably one of the more frequently asked questions I receive as a dietitian. I get it though: there’s a lot of vitamins and supplements out there and the marketing lingo and product labels can be extremely confusing. I’m sure you’ve wondered which vitamins or supplements would work the best for you – we all have!

So here’s my take on adding a vitamin or supplement to your routine:

I’ve mentioned a few things about vitamins and supplements relating to skin health and inflammation but the underlying message has been the same: ideally, the majority of our daily intake of vitamins should come from whole, fresh foods such as vegetables, lean proteins and healthy fats from nuts, seeds, and olive/avocado oils.

But as much as we want our meals to be completely ideal and perfect, that’s not always the case. Traveling, personal lifestyle habits, access to food, daily routines – everything seems to get out of place when life happens. And if that’s the case, we’re not always meeting our optimal nutrition needs. This is why I like to think of vitamins and supplements as added insurance for our body – covering us on those days when our intake isn’t as balanced My go-to choice for extra nutrition support is New Chapter. Because of their well rounded, whole-food approach to vitamins and supplements, I can meet my nutritional needs even when life gets a little hectic!

So, which specific vitamins or supplements should you take? This is highly dependent on your individual intake. Taking time to look at the foods you consume often and working with a dietitian or physician will help you understand which vitamins or supplements you really need—because you might not need to supplement everything. For example, there’s around 133% of your daily vitamin A requirements in a one-cup serving of chopped kale – which is amazing, right? That also means you might not need any additional Vitamin A for that day.

There are different reasons why someone might consider a vitamin and finding the right one can certainly be beneficial. Remember, a vitamin does NOT make up for a poor diet. It’s not a quick fix, but taking a daily vitamin can contribute to an overall healthy lifestyle (one that should also include adequate rest, physical activity, and stress management).

Vitamins and supplements help bridge the gap for when we need the micronutrients that might be lacking for one reason or another. Certain medical conditions or lifestyle choices may require supplementation to make up for deficiencies. For example, it’s recommended that women who are pregnant/looking to conceive within the next 2-3 years, supplement with folic acid to help prevent neural birth defects (Check out New Chapter’s Perfect Prenatal if you’re looking for a prenatal multivitamin!). Vegans and vegetarians may want to look into a supplementation of vitamin B12 or iron, like New Chapter’s Iron Food Complex, to support the nutrients that lean protein and poultry would provide.

In addition to consulting with your physician to discuss which specific vitamin are the right fit for you, here are some things to consider and look for when it comes to choosing a high-quality supplement:

Quality + Ingredients.

Why quality matters: because you a high-quality vitamin should have ingredients that deliver quality nutrients. This means it should be made without any additional artificial colorings, flavors, or fillers. Check the ingredients to look for any additional colors or sugars added and look for an option that delivers whole foods , herbs, and fish oils. New Chapter vitamins and supplements are made with organic vegetables and herbs**. There are no added sugars, artificial flavors, or synthetic fillers used in the formulation. This truly sets New Chapter apart as a leader in the industry – they truly have a commitment to quality and sourcing pure ingredients.

Digestion Support.

With the increasing research on the microbiome and how it affects our digestion and overall health, an ideal supplement should take digestion into account. New Chapter’s Hair, Skin, & Nails is a great example of a supplement that includes a digestive support blend (including ingredients like aloe, peppermint, and coriander seed). New Chapter’s vitamins and supplements undergo a fermentation process, which helps with the bioavailability (the amount of vitamins we absorb) and the way our body uses these nutrients.

Vitamin D3 from Cholecalciferol.

Cholecalciferol is the natural form of vitamin D produced by our bodies and the recommended form for us to take. We specifically want to look for cholecalciferol (Vitamin D3) in our vitamins and supplements because this is the form that helps us absorb other nutrients like calcium and phosphorus. Vitamin D3 is particularly important for those who are vegan or do not consume dairy or animal products. If you live in a location where you get limited sun exposure throughout the year (like for me here in Chicago), additional vitamin D3 may also be beneficial to avoid deficiencies. New Chapter’s Every Woman’s One Daily Multivitamin provides 250% daily value of Vitamin D3 as cholecalciferol to help ensure these needs are met.

If you’re interested in trying New Chapter, use code NHFOUR for $10 off your purchase any 4 products on NewChapter.com (shipping is always free!). You can find my previous posts on New Chapter vitamins and supplements here: Nutrition for Healthy Skin and Nutrition for Physical Stress.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**Certified Organic by International Certification Services, Inc., Medina, ND, USA