Nutrition: Practical tips, supplements and what to buy in Canada

You don't need a cabinet full of pills to be well. Nutrition is mostly about food, but sensible supplements can fill real gaps—especially if you live in Canada, eat vegetarian or travel a lot. Here’s a clear, no-nonsense guide to what matters and how to choose safe products.

Start with the basics: food first, then supplements

Eat a mix of whole foods: vegetables, fruits, whole grains, lean proteins and healthy fats. Those provide the backbone of nutrition. Use supplements to fix specific shortages: vitamin D in winter, B12 for vegans, or iron if a test shows low levels. If you’re unsure, get a blood test. Don’t guess.

Simple rules help: take fat-soluble vitamins (A, D, E, K) with a meal that contains fat. Take iron with vitamin C to boost absorption and avoid taking iron with calcium or coffee. Read the label for serving size—more is not always better.

Choosing supplements—what to look for

Pick products with clear labels: exact doses, full ingredient lists, and a manufacturer contact. Look for third-party testing seals (USP, NSF, or Canadian lab tests). Avoid multi-ingredient blends with proprietary mixes that hide doses. If a bottle promises miracle results, be skeptical.

Think about interactions. Some supplements affect medications—St. John’s wort can reduce certain drug levels, and grapefruit compounds change how some medicines work. If you take prescription drugs, ask your pharmacist before adding supplements.

Moringa is one example worth noting. If you follow a vegan or vegetarian diet, Moringa can be a handy supplement. It provides a wide range of nutrients, including amino acids, vitamins and minerals, and many people report better energy and overall wellness after using it. Read our article “Why Moringa is the Ultimate Dietary Supplement for Vegans and Vegetarians” for a personal take and practical tips on dosing.

Quality matters. Buy from licensed Canadian pharmacies or reputable retailers. Licensed providers follow labeling rules and safety checks, so you’re less likely to get contaminated or misbranded products. Check for a visible business address and customer service contact.

Watch cost without sacrificing safety. Cheaper options may be fine if the label is clear and tests back up claims. If a price looks too good, double-check the supplier. Pay attention to expiry dates and storage instructions—some vitamins lose potency if exposed to heat or light.

Finally, keep it simple. Focus on one or two supplements that match your needs, check interactions with any medicine, and monitor how you feel. Regular check-ups and basic blood tests give real data to guide changes. Nutrition is a long game—consistent, sensible choices beat quick fixes every time.