Supplements Unpacked: What’s Worth It and What’s Not with Trisha Caton, RD

Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.What we cover in this episode:Why supplements should supplement, not replace, healthy habitsCoQ10 for heart health: what the research really saysThe handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)When creatine makes sense and how to take itCommon pitfalls with supplements (duplication, poor absorption, or marketing hype)Food-based ways to boost iron and vitamin C for better absorptionSigns you might be overdoing it with certain vitamins (like B6)How to think critically about supplement marketing claimsBy the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.Iron-Rich Foods Animal-Based (best absorbed):Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of ironBeef liver – 3 oz cooked: 5.4 mg of ironChicken thighs (dark meat) – 3 oz cooked: 1.1 mgTurkey (dark meat) – 3 oz cooked: 2.0 mgCanned tuna (in water) – 3 oz: 1.3 mgSardines – 7 sardines (3 oz): 2.0 mgOysters (cooked) – 6 medium: 4.5 mgEggs – 2 large: 1.0 mgPlant-Based (less absorbed):Lentils (cooked) – ½ cup: 3.3 mgSpinach (cooked) – ½ cup: 3.6 mgTofu (firm) – ½ cup: 3.4 mgChickpeas (cooked) – ½ cup: 2.4 mgPumpkin seeds – 1 oz (¼ cup): 2.5 mgQuinoa (cooked) – 1 cup: 2.8 mgFortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)Vitamin C Rich Foods:Red bell pepper (raw) – ½ cup: 95 mgBroccoli (cooked) – ½ cup: 50 mgStrawberries (sliced) – ½ cup: 49 mgKiwi – 1 medium: 64 mgOrange – 1 medium: 70 mgTomato (raw) – 1 medium: 17 mgTomato sauce – ½ cup: 22 mgPineapple (chunks) – ½ cup: 39 mgCantaloupe – ½ cup: 29 mgBrussels sprouts (cooked) – ½ cup: 48 mgPapaya – ½ cup: 44 mgSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching