The Physiology of Nutrition
Nutrition is not just about calories; it is about information. Every bite delivers signals to your cells, fueling energy, regulating hormones, strengthening immunity, and supporting repair.
When your diet is balanced and varied, this system thrives. But today’s lifestyle makes it harder. Stress, digestive imbalances, restrictive diets, and medical conditions can create nutrient gaps, even in otherwise healthy individuals.
These gaps do not always show up immediately, but over time they can influence:
• Lower energy and resilience
• Reduced immune function
• Impaired recovery and focus
• Greater vulnerability to illness
Food is the foundation. But when the foundation cracks, thoughtful supplementation can help reinforce it.
Understanding Supplements: Support, Not Substitute
Supplements are not designed to replace food. They are meant to complement it. As the Mayo Clinic notes, “Nutritional supplements are meant to complement a healthy diet, not replace it.” (2022)
The problem arises when supplements are treated as shortcuts. A “one size fits all” multivitamin cannot address individual needs, and excessive or poorly chosen supplementation can even cause imbalance.
Context is everything. Used with precision, supplements can:
• Replenish nutrients depleted by stress or poor absorption
• Support specific health concerns, like low vitamin D or iron
• Enhance performance and recovery during demanding periods
Without personalisation, they risk becoming noise in the system.
As Dr. Chandra Ratnam, INORA CMO & MD, explains:
“The key is context: supplements are most effective when they’re personalised, evidence-based, and used alongside the foundational pillars of health like nutrient-rich foods, movement, sleep, and stress resilience. And if you are unsure whether supplements are right for you, it is always worth speaking with your doctor first.”
Meet: Food First
No capsule can replicate the synergy of whole foods. A serving of kale offers not just vitamin K, but also calcium, fiber, folate, and antioxidants that interact in ways a supplement cannot.
Supplements should layer onto what is already there:
• Nutrient-rich foods deliver complexity and balance
• Movement keeps energy and circulation flowing
• Restorative sleep allows nutrients to be absorbed and utilized
• Stress resilience prevents chronic depletion
When these are in place, supplements can work as intended, fine tuning rather than fixing.
Health is the Foundation
It is tempting to look for solutions in bottles, but health is not built that way. Supplements can be powerful, but only when used with context and intention.
The real foundation remains simple and timeless: eat well, move often, sleep deeply, and manage stress. Once these pillars are strong, supplements return to their rightful place, not as the cornerstone but as supportive partners in long-term vitality.
Further Reading
• Mayo Clinic. Nutritional supplements are meant to complement a healthy diet, not replace it. (2022).
• Harvard T.H. Chan School of Public Health. The Nutrition Source: Vitamins and Minerals.
• National Institutes of Health (NIH). Office of Dietary Supplements.
• Elmadfa I, Meyer AL. (2012). Vitamins for the first 1000 days: implications for mother and child. Ann Nutr Metab.
• Bailey RL et al. (2018). Why US adults use dietary supplements. JAMA Intern Med.
• Troesch B et al. (2012). Dietary surveys indicate vitamin intakes below recommendations are common in representative Western countries. Br J Nutr.