Do I Really Need Supplements?

Most people take supplements hoping they’ll fix a broken diet or lifestyle. They won’t.

Supplements aren’t shortcuts. They’re tools. And like any tool, they only work when the foundation is already solid.

That foundation is real food, movement, sleep, and consistency.

Most people think supplements are optional. Others think they’re essential. The truth sits somewhere in the middle. Supplements can be incredibly helpful when used correctly, for the right reasons, by the right person.

The problem is that most people use them backwards.

Why Supplements Even Exist in the First Place

In a perfect world, we’d get everything we need from food. But we don’t live in a perfect world.

Over half of Americans’ daily calories come from ultra-processed foods. Even when we try to “eat healthy,” it’s confusing and expensive. One minute it’s “eat salmon,” the next it’s “only if it’s wild-caught.” Eat leafy greens, but only if they’re organic. Meanwhile, food prices keep climbing.

I’m not here to shame anyone. I’m here to help.

If you want to spend your money more wisely, stop buying things you don’t need and redirect that money toward quality food and, when appropriate, supplements that actually support your health.

Do We Really Need Supplements?

For most of my life, I would’ve said no. Real food is enough.

I still believe that’s about 90% true.

If you eat high-quality protein, fruits, vegetables, legumes, seeds, and nuts, drink enough water, minimize alcohol and unnecessary drugs, train regularly, and sleep well, you probably don’t need supplements.

Most people, however, don’t do all of that consistently.

And that’s where supplements can help.

Why I Take Supplements

The biggest reason is how I train.

I don’t “work out.” I train. There’s a difference. Training places higher demands on the body, especially when it comes to recovery, stress management, and performance.

Even then, I think most popular supplements are unnecessary.

Here’s what that looks like in practice.

The Supplements People Ask Me About

Protein: You can absolutely get all the protein you need from food. I don’t use protein powders. I eat eggs, sardines, cod, salmon, halibut, beef, Greek yogurt, dark leafy greens, and raw nuts.

Pre-Workout: Tea. Matcha. Coffee. An espresso if I’m feeling frisky. Sometimes a handful of blueberries before training. That’s it.

Creatine: I’m currently testing this. I’m about 10 days in and it deserves its own article. Stay tuned.

Magnesium: I get enough from food. Most people don’t. If you struggle with sleep or stress, magnesium can be very helpful.

Vitamin D3: I probably should take it, especially during winter in New York. If you’re not getting regular sunlight, you should strongly consider vitamin D3.

Probiotics: Food first. I also fast regularly, anywhere from 12 to 72 hours, which works well for my gut health. When I eat probiotic foods, it’s kefir, yogurt with active cultures only, pickles, kombucha, and miso.

Omega-3s: I eat fish regularly, so I’m covered. If you don’t eat seafood, a high-quality omega-3 supplement is a good idea.

Greens Powders (like AG1): Real food has everything you need. That said, convenience matters. If you’re short on time, greens powders can help. Just don’t let them replace vegetables.

Peptides: Nope. I’ll wait until we know more. Let the mice go first.

Collagen: Save your money. Eat a wide variety of vegetables and whole foods.

When Supplements Make Sense

Supplements can be useful if:

• You don’t eat enough whole foods

• You train intensely and need better recovery

• You can’t sleep

• You’re chronically stressed

• You’re trying to improve physical performance

  
  

They should support your lifestyle, not replace it.

Personalized Supplementation: My Apothecary Experience

I work with an apothecary named Natasha, founder of Raine N River Apothecary. She’s been a spiritual herbalist since 1998 and creates custom plant medicine blends based on real needs.

She says, “There’s an herb for every ailment.”

She made a custom blend for me called Eagle Eye, designed specifically around my energy demands, stress levels, and training style. It includes adaptogens and plant compounds like eleuthero, lion’s mane, ashwagandha, milk thistle, maca, and more.

A friend once tried to buy the same blend. Natasha told him no. It wasn’t made for him.

That’s what supplementing with intention looks like.

Natasha from Raine n River

Raine n River Apothecary

My personal supplement blend

My Second Daily Non-Negotiable: Sea Moss

Specifically, Griffon Moss.

It’s wild-crafted sea moss sourced from the Caribbean, not pool-grown. Sea moss contains a wide spectrum of minerals and has been part of my daily routine for years.

I personally know the owner and trust the sourcing and quality. That matters. You don’t need my supplier, but you do need trustworthy ones.

Common Nutrient Deficiencies (and Food First Fixes)

Magnesium - Salmon, almonds, avocado, black beans, cashews, spinach.

Vitamin D - Fatty fish, egg yolks, sunlight. Or supplement if needed.

Omega-3s - Fatty fish, nuts, seeds. Or supplement if you don’t eat fish.

Iron (especially in women) - Red meat, beans, spinach, sardines, dark chocolate (80%+). Yes, I eat steak occasionally. I follow an 80/20 or 90/10 approach. Consistency beats perfection.

Zinc - Seafood, nuts, seeds, meat, eggs.

Fiber - Eat vegetables. A lot of them.

You’re probably noticing a theme.

The Bottom Line

Supplements aren’t magic. They’re tools.

They work best when:

• Your diet is grounded in real food

• You train with intention

• You prioritize recovery and sleep

• You know your body

  
  

If you want better energy, better focus, and better performance, start with food. Start with water. Start with sleep.

Then supplement — intentionally.

I’ve got you.

📩 katotrainmeplease@gmail.com

💻 katotrainmeplease.com

📱 @KatoTrainMePlease

PS: I’m testing a new supplement right now. I’m 10 days in. Not ready to share yet — but you’ll want to hear about it. Stay tuned.