Why Getting Vitamins from Food Beats Taking Supplements

by Kate Morton

Supplements are everywhere these days. From powders to pills to gummies, it seems like there’s something for every health concern. But here’s the catch: research is showing that supplements aren’t always as safe as they seem.

An NBC News report recently highlighted a growing problem: supplements are now linked to more cases of liver damage in the U.S. than ever before. That’s a big deal—and a good reminder that the best source of vitamins isn’t a capsule, it’s your food.

Let’s break down why.

The Problem with Supplements

  • They can harm your liver.
     Studies show that up to 1 in 5 cases of liver injury in the U.S. are now tied to herbal and dietary supplements (Chalasani et al., 2015). Ingredients like green tea extract (often found in weight loss pills) have been linked to serious liver problems.

  • They’re not tightly regulated.
     Unlike prescription medicines, supplements don’t go through strict safety testing before hitting store shelves. That means what’s on the label might not always match what’s inside.

 

  • They can cause overdoses.
     Your body doesn’t always need extra vitamins in pill form. Fat-soluble vitamins (like A, E, and K) can build up to unsafe levels when taken as supplements. From nausea to liver damage, the risks are real.


Why Food Is the Better Choice

  1. Your body knows what to do with it.
     Nutrients from whole foods are packaged with fiber, healthy fats, and other plant compounds that help your body absorb and use them safely.

  2. It’s balanced.
     Whole foods provide nutrients in the right amounts—not the mega-doses you sometimes get in supplements. That means less risk of toxicity and better long-term health.

  3. It works better.
     Research shows that food-based antioxidants, vitamins, and minerals support health more effectively than isolated supplements (Guo et al., 2023). The synergy of whole foods can’t be replicated in a lab.

  4. It’s naturally protective.
     Foods like nuts, seeds, whole grains, and vegetables deliver vitamins and compounds that protect your liver and reduce inflammation—something a pill can’t do.

So, Should You Ever Take Supplements?

Sometimes, yes. If you’re pregnant (folate), vegan (B12), or have a diagnosed deficiency, supplements can help. But for most people, food should be the first stop, not the backup plan.

At Funk It Wellness, we’re all about making nutrition work with your lifestyle. That’s why we lean into whole food–based products—like seed cycling and CycleBites—that give you vitamins and minerals the way nature intended.

The Bottom Line

Supplements might look like a shortcut, but they can come with risks—especially for your liver. Whole foods, on the other hand, are safe, balanced, and powerful. By focusing on colorful, nutrient-dense meals (and fun hormone-supporting snacks), you’ll give your body what it needs—without the worry.

👉 Ready to nourish your body with real food? Explore our CycleBites and seed cycling blends to support your hormones naturally.

 

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