Quick answer: Food comes first, but some people benefit from supplements, especially when cutting out dairy and grains. Options to discuss with your provider include vitamin D if levels are low, omega-3s if you eat little fish, calcium if dietary intake is low, probiotics, fiber, collagen protein and a greens powder. Testing helps avoid guesswork, and supplements can interact with medications.
Food first
A varied whole-food diet covers most needs. See micronutrients.
Supplements to consider
Vitamin D
Important for bones and immunity; test your level first.
Omega-3 fatty acids
Helpful if you rarely eat fatty fish.
Calcium
Dairy is excluded, so focus on greens, sardines and almonds; supplement only if intake is low.
Probiotics
May support digestion; fermented foods are a good first step.
Fiber
Vegetables, fruit, nuts and seeds usually provide enough; a supplement can help if not.
Collagen and greens
Collagen protein and greens powders are convenient options for some people.
How much?
Reference ranges vary by lab, age and sex. Your provider interprets your result against the lab’s range and your overall picture, rather than chasing a single number.
Healthy aging lens
Nutrient testing with your provider helps personalize what you need as you age. See foods to eat.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
Do I need supplements on this diet?
Not always; food comes first.
How do I get calcium without dairy?
Leafy greens, sardines with bones and almonds.
Should I take vitamin D?
Test first and discuss with your provider.
Can supplements interact with medications?
Yes. Check with your provider.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Free: The 28-Day Longevity Reset
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide
