The "Supplement" Philosophy: Why Your Kitchen Trumps Your Cabinet

elizabethdehartfit
6 days ago
3 min read

In a world of colorful powders, "miracle" capsules, and targeted wellness ads, it’s easy to feel like you need a 20-step supplement routine just to be healthy. But at Elizabeth DeHart Fitness, we live by a very specific rule:

A supplement should supplement your diet, not replace it.

While high-quality tools like Thorne or Fringe are incredible for optimizing performance, they are the "icing on the cake." If the cake—your daily nutrition—is crumbling, no amount of icing will fix it.

Bioavailability: Nature’s Perfect Delivery System

Why do I push for whole foods first? It comes down to bioavailability.

When you eat a whole orange, you aren’t just getting Vitamin C. You’re getting fiber, bioflavonoids, and water—all of which work together to help your body absorb and use that vitamin effectively. Your body is biologically designed to recognize and process nutrients from plants and animals with a precision that a lab-made pill can’t always match.

The "Big 4" Gap: Food vs. Supplements

We often reach for a bottle when we could be reaching for a fork. Here are the most common micronutrients people supplement for, and the whole-food powerhouses that provide them:

1. Magnesium (The Relaxation Mineral)

Many people take magnesium for sleep and muscle recovery.

The Food Source: Pumpkin seeds, spinach, almonds, and dark chocolate (85%+ cocoa).
The Supplement Win: Use Thorne Magnesium Bisglycinate if you have chronic stress or high-intensity training days that deplete your stores faster than you can eat them.

2. Omega-3s (The Anti-Inflammatory)

Essential for heart and brain health, but most people are deficient.

The Food Source: Wild-caught salmon, sardines, walnuts, and chia seeds.
The Supplement Win: If you aren’t eating fatty fish 2–3 times a week, Thorne Super EPA ensures your joints and heart stay protected.

3. Probiotics (The Gut Health Hero)

Your gut microbiome dictates your mood, immunity, and digestion.

The Food Source: Greek yogurt, kefir, sauerkraut, kimchi, and kombucha.
The Supplement Win: If you’ve recently taken antibiotics or struggle with bloating, Thorne Complete Bioticprovides a concentrated dose of specific strains food can't always provide in high enough volume.

4. Vitamin D (The Sunshine Hormone)

Crucial for bone health and mood regulation.

The Food Source: Egg yolks, fatty fish, and beef liver.
The Reality: This is the one nutrient that is very hard to get from food alone, especially in the winter. This is where a Vitamin D + K2 liquid becomes a non-negotiable tool.

Elizabeth’s "Hierarchy of Health"

Before you spend a dime on a new supplement, I want you to audit your foundation. I call this the Rule of Thumb:

Sleep: Are you getting 7–8 hours of quality rest? (No pill can out-work sleep deprivation).
Hydration: Are you drinking half your body weight in ounces of water daily?
The "Greens First" Rule: Is there a vegetable on your plate at 2 out of 3 meals?
The Gap Fill: Now, we look at supplements to fill the gaps and optimize your performance.

The Bottom Line

Supplements are meant to take you from 90% to 100%. They are for the athlete looking for an edge, the busy professional filling a nutritional gap, or the person looking to optimize their longevity.

Nail the basics. Eat the rainbow. Then, supplement the rest.