Should You Take Supplements?
Eating a healthy, well-balanced diet is essential—but is it enough?
You might fill your plate with colorful vegetables, whole grains, and healthy fats, thinking you've checked all the right boxes. And in many ways, you have.
But here’s what most people don’t realize: in today’s modern world, even the most mindful diet can fall short.
Not because you're doing anything wrong—but because our food system, environment, and lifestyles have changed significantly. What appears to be a balanced plate may still leave vital nutritional gaps, especially regarding vitamins and minerals.
That’s where supplements come in—not as a substitute for real food, but as a boost to support the health you're already working hard to build.
For more on food's role, especially in mental health, be sure to read: How Diet Supports Mental Health: What to Eat for Better Mood & Brain Function
Food Isn’t What It Used to Be
You’ve probably heard that today’s produce isn’t as nutritious as it was in your grandparents’ time—and that’s not just nostalgia talking. Due to overfarming, soil depletion, and food processing, many of the fresh fruits, vegetables, and grains on your plate have fewer essential nutrients than they did even 50 years ago.
A University of Texas analysis of USDA data found that 43 common fruits and vegetables experienced measurable drops in several key nutrients from 1950 to 1999, with median declines ranging from about 6% for protein to nearly 40% for certain vitamins and minerals like riboflavin and vitamin C. Study link →
Additionally, long transport times and chemical preservatives further reduce nutrient content before that food even reaches your kitchen. Much of our “fresh” produce spends days to weeks in transit, and certain items (like apples and pears) can be stored for up to a year before you see them in a grocery store. During that time, nutrients continue to break down; for example, green peas can lose about half of their vitamin C within 24–48 hours after harvest, and some vegetables lose 15–77% of their vitamin C within a week, even when properly refrigerated.
So while a salad might look healthy, it may no longer deliver the same nutritional value it once did.
Deficiency Doesn’t Always Mean Disease—But It Can Mean Suboptimal
We often think of nutrient deficiencies only in severe cases—like scurvy or rickets. However, the truth is, suboptimal nutrient levels are much more common and can be just as harmful over time.
This is what we call “hidden hunger”—when your body operates without enough resources to function fully. You might not feel sick, but you could notice lower energy, mood swings, slow digestion, brain fog, or poor sleep. These subtle signs often go unnoticed, but they can be early indicators that your body isn’t getting what it needs.
Over time, this deficit accumulates—affecting your immune function, metabolism, hormonal balance, and more.
The Hidden Costs of the Modern Diet
Even people who prioritize whole foods often depend on ingredients that are overly processed, grown in nutrient-depleted soil, or packaged for long shelf lives. Add to that common daily stressors, pollution, and increased exposure to toxins—and it’s no wonder our nutritional needs are higher than ever.
Let’s examine some of the main reasons supplementation might be essential today:
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Soil Depletion
Modern farming methods often prioritize crop yield over nutrient content. As a result, the minerals in our soil—and consequently in our food—have steadily declined. -
Refined and Processed Foods
Many popular foods are stripped of natural nutrients during processing and only fortified with basic vitamins and minerals. But your body requires a wide range of micronutrients to function optimally. -
Environmental Stressors
Your body uses more vitamins and minerals when under stress, exposed to pollutants, or fighting inflammation. And in today’s fast-paced world, these conditions are the norm—not the exception.
Supplements: Not a Shortcut, But a Safety Net
Let’s be clear: Supplements are not a replacement for a healthy diet. However, they serve as a smart and strategic way to fill the gap between what your body needs and what your plate offers.
At Newy, our main focus is on brain health, aiming to support cognitive function and mood, promote calmness, and enhance the body’s detoxification processes. We also emphasize the importance of foundational nutrients that support your body’s natural systems—such as energy production, immunity, mental clarity, and digestive health. A healthy body and mind go hand in hand.
Here are five supplements we believe almost everyone can benefit from:
Antioxidants
Included in this list are Alpha-Lipoic Acid (ALA), which helps regenerate other antioxidants like vitamin C, vitamin E, and glutathione, and improves mitochondrial function; NAC (N-Acetyl Cysteine), which boosts glutathione, the body’s main internal antioxidant; and Coenzyme Q10, a mitochondrial antioxidant essential for ATP production.
Omega-3s
Most Americans—and many adults worldwide—don’t consume enough long-chain omega-3 fatty acids, largely because they don’t regularly eat fatty fish like salmon, sardines, or mackerel. These essential fats play a wide-ranging role in health, from supporting the heart and vascular system to helping regulate inflammation throughout the body. Omega-3s are also key for mood, cognitive performance, and healthy brain aging, and they contribute to maintaining optimal triglyceride levels. Without sufficient intake, many of these protective benefits are diminished, making omega-3s one of the most commonly needed nutritional supports. Consider formulations with an EPA/DHA ratio of at least 1.5, as studies have shown benefit for those with depression
Vitamin D
An estimated 40–70% of Americans have inadequate vitamin D levels, particularly those who work indoors, spend limited time in sunlight, or live in northern climates. And while vitamin D is often associated with bone health, its impact reaches far beyond the skeletal system. Adequate vitamin D is essential for supporting a strong and balanced immune response, regulating mood, and promoting healthy hormone and metabolic function. It also contributes to bone density and muscle strength, making it a critical nutrient for overall resilience and long-term well-being.
A High-Quality Multivitamin
A multivitamin or foundational antioxidant blend can help bridge these gaps by supplying core nutrients many people fall short on—such as B vitamins, trace minerals, antioxidants, and other essential micronutrients. This is part of why products like Newy are valuable: rather than relying on megadoses, Newy provides a balanced combination of targeted antioxidants and brain-supportive nutrients—such as alpha-lipoic acid, milk thistle, and L-theanine—to help reinforce everyday wellness and support optimal cognitive function.
Fiber
Most adults consume less than half of the recommended daily fiber intake, which means their gut isn’t getting the nourishment it needs to function at its best. Fiber—especially when paired with prebiotics—feeds beneficial gut bacteria, supports smoother digestion, and plays a meaningful role in reducing inflammation throughout the body. When you consistently meet your fiber needs, you’re more likely to experience better digestion and regularity, a healthier and more resilient microbiome, improved cholesterol regulation, and steadier blood sugar levels. Together, these benefits make adequate fiber one of the simplest yet most powerful foundations for long-term health.
Magnesium
Magnesium plays a vital role in more than 300 biochemical reactions throughout the body, yet nearly half of all adults aren’t getting enough through diet alone. This shortfall matters: magnesium is essential for maintaining healthy sleep patterns, easing stress and physical tension, and supporting proper muscle function and steady heart rhythm. It also helps regulate blood sugar levels and contributes to overall brain health. When intake falls short, many of these systems can become less efficient—making adequate magnesium an important foundation for everyday wellness.
So… Do You Really Need Supplements?
If you’re eating a perfect diet, living in a low-stress environment, and sourcing food from pristine, mineral-rich soil—maybe not.
But if you’re like most of us, supplements can be a powerful way to feel and function your best. They help fill in the gaps caused by modern life, without trying to replace the role of real food because good health should be available to everyone, not just a privilege.
Disclaimer:
The content provided on this blog and website is for educational and informational purposes only and should not be considered medical advice. Newy supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications.
More Resources:
Davis, Donald R., et al. “Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999.” Journal of the American College of Nutrition, vol. 23, no. 6, 2004, pp. 669–682. PubMed, https://pubmed.ncbi.nlm.nih.gov/15637215/.
Office of Dietary Supplements. “Vitamin D Fact Sheet for Consumers.” National Institutes of Health, https://ods.od.nih.gov/factsheets/VitaminD-Consumer/.
Harvard T.H. Chan School of Public Health. “Omega-3 Fatty Acids: An Essential Contribution.” The Nutrition Source, https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/..
Office of Dietary Supplements. “Magnesium Fact Sheet for Consumers.” National Institutes of Health, https://ods.od.nih.gov/factsheets/Magnesium-Consumer/.
