Are we properly using supplemental powders?

Photograph by Isa Zapata. Prop Styling by Paige Hicks.

[Captured on bonappetit.com]

Since 2020, viral trends have been a leading aspect in many lives with food being among prominent ones.

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Protein, fiber and probiotic powders are marketed as quick and easy supplements and are now staples in many people’s routines. Companies promise better gut health, balanced hormones and stronger bodies. Conveniency is being pushed onto us at an all time high.

These questions linger, are we using them properly? Or are we replacing real nourishment with convenience?

Sara Rawda, a holistic and clinical nutritionist, has been helping people struggling with digestive symptoms and hormone concerns, despite “doing everything right.”

Sara Rawda

Holistic and Clinic Nutritionist

Toronto Immune & Digestive Health Institute

Morrison Healthcare, Los Angeles

“People are busier, cooking less, and often struggle to hit fiber, protein, and vegetable intake targets,” says Rawda. “The problem happens when supplements replace eating whole foods. Supplements should support, not replace, a good diet.”

Dr. Noah Latvik, a naturopathic doctor from Ottawa, noticed a cultural shift too. Latvik says powders offer less of a clinical feel than pills, more like food than medicine, which he believes is a noteworthy psychological shift. 

Dr. Noah Latvik

Naturopathic Doctor

Ottawa Integrative Health Centre

“The question people should ask,” says Latvik, “is what is this treating? and can you measure the change?”

For some consumers, the use is intentional. Vivian Achor, 24, works out four times a week and uses protein powder mainly for convenience. If she can’t hit her protein goals through food, she’ll add a scoop to protein pancakes or smoothies. Creatine is part of her daily routine as well for muscle recovery and energy.

“I still prefer to get my protein from whole foods,” says Achor.

Latvik explains that protein powder is essentially concentrated food. It can help people meet higher needs, especially during high-intensity workouts. Fiber powders can support people who consistently fall short of daily intake but they do not replace the diversity of nutrients found in whole foods. 

When it comes to probiotics, it becomes more complex. Both Latvik and Rawda emphasize they are not a one-size-fits-all. Effectiveness depends on the type of strain, dosage and how the product survives through stomach acid. 

“Depending on the strain, some of the probiotics may end up dying in the stomach. It then becomes not necessarily about harm, but more about waste,” says Latvik. 

People with immunity concerns or certain gut conditions like Irritable Bowel Syndrome (IBS), should seek guidance from healthcare professionals before using probiotic supplements. 

Quality is another consideration. In Canada, supplements are regulated by Health Canada, but oversight is still less strict than pharmaceutical drugs. Quality can vary significantly between brands.

Third-party certifications to look for:

• NSF International certification

• United States Pharmacopeia verification

• Informed-Sport certification, especially for athletes

According to Rawda, these confirm testing for purity, contaminants, and label accuracy.

Recommended foods from most holistic nutritionists or naturopathic doctors for daily fiber intake include fruits like kiwi, bananas, avocado, veggies/legumes, nuts, seeds and whole grains. Rawda states that most people fall far short of fiber targets, which directly affects gut bacteria, bowel regularity, blood sugar, inflammation, and even mood.

“Gut health improvements often start with simple daily habits, not expensive supplements,” says Rawda.

Latvik adds that gut function also follows through with eating enough, increasing plant variety, managing stress, sleeping well and working out frequently. 

If one is contemplating supplements, both Latvik and Rawda suggest these signs to consider:

• Confirmed nutrient deficiency

• Restricted diets or food intolerances

• Digestive disorders affecting absorption

• Increased physiological demands like pregnancy or intense training

• Persistent symptoms despite dietary improvements