Raw Truths: The Supplement Myth with @HealthybyWendy ​

The Supplement Myth: Raw Vegan Reality, Balanced Wisdom, and What Actually Works

If you’ve spent any time in the raw vegan or plant-based world, you’ve probably come across the supplement myth. It’s one of those topics that sparks heated debates, with some people insisting supplements are completely unnecessary and others claiming you need a cabinet full of them just to survive. Today, I want to break down the supplement myth, share my real-world experience, and help you make empowered, informed choices about your own health.

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What Is the Supplement Myth?

The supplement myth is the belief that either supplements are always bad and should be avoided at all costs, or that you need to take a long list of pills and powders to thrive on a raw vegan diet. The truth, as with most things, is somewhere in the middle. The supplement myth can make things confusing, especially if you’re new to this lifestyle or have been influenced by extreme opinions online.

Some raw foodists claim that if you’re eating a perfect diet of fruits and vegetables, you’ll get everything you need. Others say that modern life, soil depletion, and environmental stressors make supplementation essential for everyone. The supplement myth thrives on black-and-white thinking, but the reality is much more nuanced.

The Supplement Myth and Nutrient Needs

Let’s get real. While a well-planned raw vegan diet can provide you with most of the nutrients you need, there are a few that are genuinely tricky to get from food alone. The supplement myth often ignores the science around vitamin B12 and vitamin D. These are two nutrients that even the most dedicated raw foodists often need to supplement.

Vitamin B12 is not reliably found in plant foods, or more precisely, on them. Back in the day, we might have gotten adequate B12 from soil bacteria on unwashed produce, natural water sources, or even from less stringent bathroom cleanliness, but with modern sanitation and living, that’s just not happening. I’ve seen even long-term raw food pioneers who spend much of their time barefoot in their microbial diverse gardens develop B12 deficiencies, sometimes with serious lifelong consequences. The supplement myth can be dangerous if it leads you to ignore these realities. For most people, supplementing B12 is not just smart, it’s necessary. I think it is always wise to get both a UMMA or MMA test in conjunction with a Homocysteine test every few years or two until you can see trends and supplement accordingly. See my whole b12 post “is b12 Deficiency a joke” here.

Vitamin D is another big one. If you live in a sunny climate and spend plenty of time outdoors, you might be fine. But for those in northern latitudes or who spend a lot of time indoors, the supplement myth can leave you low on vitamin D. I personally use a light box in the winter and recommend that everyone get their levels tested and supplement if needed. Check out my full dedicated blog post on vitamin D for my top 4 sources for vegan vitamin D, including an amazing way to make your own food-based vegan vitamin D supplements!

Food-Based vs. Synthetic Supplements

Another layer to the supplement myth is the debate between food-based and synthetic supplements. Some people argue that only whole food supplements are acceptable, while others say that isolated nutrients are fine if they get the job done. My take? Quality matters, and food-based supplements are generally more easily absorbed and better tolerated. But if you’re deficient in something like B12, a high-quality supplement, whether food-based or synthetic, can be life-changing.

The supplement myth can make people feel guilty for using supplements, but remember, supplements are meant to complement a healthy diet, not replace it. The key is to use them wisely and not get caught up in the idea that more is always better.

Considering Modern Realities

We have to be honest about the world we live in. The supplement myth tends to ignore the fact that our environment has changed. Soil depletion, pollution, and the way our food is grown and transported all affect nutrient content. Even if you’re eating the best organic produce, there may still be gaps in micronutrients. The supplement myth can be busted by acknowledging that sometimes, a little extra support is not only okay but smart. That may mean seeking out the best quality you can, growing your own greens, sprouts, and more. I also personally really enjoy and find benefit from adding Barley Grass Juice Powder to my lifestyle as it is grown explicitly for trace mineral and nutrient content.

It’s also worth noting that supplements are not just for vegans or raw foodists. Most people, regardless of their diet, could benefit from a few targeted supplements. The supplement myth is not exclusive to plant-based eaters.

The Supplement Myth and Testing

One of the most important things I’ve learned is to get tested. The supplement myth often leads people to avoid testing or to assume that symptoms will always just go away if they eat more fruit or greens, or fast more. In reality, regular blood tests can give you valuable information about your nutrient status, revealing trends. If you notice your levels dropping, you can make adjustments before symptoms even appear. The supplement myth can be harmful if it keeps you from being proactive about your health.

Individual Needs

While we are all more similar than different, we still are all unique in terms of genetics, absorption, past and current lifestyle, and even stress levels can affect our nutrient needs. The supplement myth ignores this individuality and tries to apply a one-size-fits-all approach. Some people may need more iodine, selenium, or omega-3s, while others do just fine without them. The key is to listen to your body, pay attention to your test results, and adjust as needed.

Food as Medicine

At the end of the day, my philosophy is to get as much nutrition as possible from whole, fresh, ripe, raw plant foods. The supplement myth should not distract you from the power of food as medicine. Fruits, vegetables, leafy greens, small amounts of nuts/seeds, and herbs, along with quality seaweeds (*super important to get quality as seaweeds can soak up heavy metals and radiation, I personally get mine from routinely tested sources such as from seaveg.com and rawnori.com 5% off code “CHRIK5”), are the foundation of health. Supplements can be a helpful tool, but they are not a substitute for a nutrient-dense diet.

As mentioned, I love using foods like barley grass juice powder, dulse, Irish moss, and raw nori to boost my mineral intake. Culinary herbs like cilantro, basil, rosemary, and even wild greens can add variety and extra nutrition. The supplement myth can make you overlook these powerful foods, but they are often the best “supplements” you can find.

The Supplement Myth vs Herbal Wisdom

Let’s not forget about herbs. The supplement myth sometimes lumps all herbs and plant powders into the “supplement” category, but there is a big difference between culinary herbs, medicinal herbs, and isolated extracts. Culinary herbs like rosemary and cilantro are fantastic for daily use. Medicinal herbs or tinctures should be used with guidance, especially if you are dealing with specific health issues. The supplement myth can make you wary of all herbs, but with a little knowledge, they can be a valuable part of your toolkit.

Practical Tips

1. Focus on whole, fresh plant foods as your foundation.

2. Be open-minded about supplements, especially B12 and vitamin D.

3. If needed, choose high-quality, food-based supplements when possible.

4. Get regular blood tests to monitor your nutrient status, at least until stable.

5. Listen to your body and adjust as needed, releasing dogma.

6. Enjoy culinary herbs and quality sea vegetables for extra nutrition.

7. Avoid black-and-white thinking and remember that everyone is different.

The supplement myth is persistent, but it doesn’t have to trip you up. By staying informed, listening to your body, and being willing to adapt, you can thrive on a raw vegan lifestyle without falling into extremes. Supplements are not a sign of failure or weakness, they are simply tools to help you feel your best in a modern world.

A huge thank you to Wendy for being a big part of this conversation and for sharing her wisdom and experience. Learn more about Wendy and her offerings by connecting through her links below:

YouTube: https://www.youtube.com/@HealthybyWendy
Instagram: https://www.instagram.com/healthy_by_wendy/
Website: https://www.healthybywendy.com/

Stay open, stay curious, and keep busting the supplement myth on your journey to vibrant health!

Check out my other videos with Wendy:
Energy Work and being of Service as a New Mom with Wendy
Setting up your Life for Unlimited Energy with Wendy