Everything You Need to Know About the O-Shot and M-Shot
By: The Hidden Epidemic of Sexual Health and What We Can Do
Tempe 480.968.5673
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Tempe 480.968.5673
Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
By: There’s always a trending must-have supplement for immunity, brain health, longevity, or anti-aging. If you follow every supplement trend, you’ll be taking handfuls of vitamins each day. Even the options in daily multivitamins are overwhelming. Should you take a comprehensive formula, a targeted supplement, or nothing at all? On
There’s always a trending must-have supplement for immunity, brain health, longevity, or anti-aging. If you follow every supplement trend, you’ll be taking handfuls of vitamins each day. Even the options in daily multivitamins are overwhelming. Should you take a comprehensive formula, a targeted supplement, or nothing at all?
On the flip side, some medical experts believe that most dietary supplements are a waste of money. They argue that a balanced diet provides all the nutrients you need, and that supplement companies profit from health anxiety and misinformation.
So, should you take vitamins or make other changes to your health and wellness routine?
The answer is more nuanced than a simple yes or no. Let’s dive into the science behind vitamins, minerals, and supplementation to help you make an informed decision about your personal health.
Yes, but with important context.
You require vitamins and minerals to perform the functions your body completes automatically every single day. From energy production to immune function to bone health, vitamins and minerals are essential cofactors in countless biological processes.
Ideally, you should obtain all essential nutrients from the foods you consume. In theory, this is possible. In reality, it’s complicated.
The truth: Approximately 90% of Americans are deficient or near-deficient in at least one vitamin or mineral, regardless of food security or socioeconomic status.
This statistic reveals a critical gap between what we should be eating and what we’re actually consuming. Let’s explore the factors that increase your need for supplementation.
If your diet is high in processed foods, you’re consuming too many “empty calories,” lots of calories with minimal micronutrients and macronutrients.
This is why it’s entirely possible to be overweight or obese while being nutrient-deficient. You’re eating enough food (calories), but not enough nutritious food (vitamins and minerals).
The problem: Not all nutrients can come from supplementation. Some nutrients require whole food sources for optimal absorption and synergistic effects.
Eating a diverse range of fruits, vegetables, whole grains, legumes, nuts, seeds, and minimally processed dairy and protein sources is required to obtain the full spectrum of vitamins and minerals your body requires.
There’s a significant difference between:
Most Americans eat the same 10-15 produce items repeatedly, missing out on the unique nutrient profiles of hundreds of other plant foods.
How food is farmed and whether crops are properly rotated contribute greatly to nutrient value. Industrial agriculture often prioritizes yield and shelf-life over nutritional density.
As a result, you may not always be obtaining the full spectrum of nutrients your produce would contain if farmed using regenerative or organic methods. Soil depletion means less nutrient-dense crops.
Your body has dramatically different nutrient needs during different seasons of life:
Your medical conditions, prescription medications, lifestyle, and environment all influence your individual nutrient requirements:
All these factors must be considered when deciding if you should take vitamins and what vitamins you should consume.
You don’t need to guess. A comprehensive health assessment and vitamin deficiency test can determine exactly which nutrients you should be supplementing. This personalized approach is far more effective than taking a generic multivitamin.
Before diving into specific vitamins, let’s clarify the difference between macronutrients and micronutrients.
Macronutrients are nutrients your body needs in large quantities (measured in grams). They include fiber, carbohydrates, and protein.
Micronutrients are nutrients your body needs in smaller quantities (measured in milligrams or micrograms). They include vitamins and minerals.
Fiber
Most Americans obtain between 10-15 grams of fiber per day. This is nowhere near enough.
Fiber is essential for digestive health, blood sugar regulation, cholesterol management, and feeding your beneficial gut bacteria. Most Americans are severely deficient.
Carbohydrates
Carbs get a bad rap, but they’re an essential energy source for your brain, muscles, and organs. The key is where you get your carbs from.
Good carbs come from whole foods and whole grains: oats, brown rice, quinoa, sweet potatoes, legumes, fruits, and vegetables.
Bad carbs come from processed foods: white bread, sugary cereals, pastries, sodas, and refined snacks.
When you overconsume refined carbs, your body processes the excess as sugar. This causes your insulin to spike. Consistently consuming too much sugar increases your risk for:
Protein
Although most Americans consume enough total protein, most aren’t obtaining the protein diversity required to get all 9 essential amino acids.
The problem: Most protein comes from meat (chicken, beef, fish). While meat is a complete protein source, relying solely on animal protein means missing out on the unique nutrients in plant-based proteins.
The solution: Balance your protein sources:
This variety ensures you get all 9 essential amino acids plus the unique micronutrients in each protein source.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Vitamins and minerals work together synergistically in your body. They’re cofactors in thousands of enzymatic reactions that keep you alive and healthy.
Once you determine which vitamins you need to supplement, you must consider:
Important: Some vitamins stay in your body for days, while others stay for weeks or months. This is because some are fat-soluble and others are water-soluble.
Fat-soluble nutrients are stored in your liver and fatty tissues. They remain in your body for multiple days, weeks, or even months. This means you don’t need to consume them daily, but you also need to be careful not to overdose.
Vitamin A (Retinol)
Functions:
Food sources: Carrots, sweet potatoes, orange and yellow squash, mangoes, spinach, kale
Vitamin D (Cholecalciferol)
Functions:
How to get it:
Vitamin E (Tocopherol)
Functions:
Food sources: Sunflower seeds, almonds, peanuts, avocado, seafood, spinach, broccoli
Vitamin K (Phylloquinone)
Functions:
Food sources: Eggs, milk, spinach, kale, all leafy green vegetables, broccoli, Brussels sprouts
Water-soluble nutrients circulate in your bloodstream for only 1-2 days before passing through your urine. This means you need to consume them more frequently ideally daily.
Vitamin C (Ascorbic Acid)
Functions:
Food sources: All citrus fruits, strawberries, bell peppers, tomatoes, broccoli, spinach, kiwi
B1 (Thiamine)
Functions:
Food sources: Ham, pork chops, brown rice, soymilk, watermelon, sunflower seeds, peanuts
B2 (Riboflavin)
Functions:
Food sources: Dairy products, meat, leafy greens, whole grains, mushrooms, almonds
B3 (Niacin)
Functions:
Food sources: Meat, fish, whole grains, mushrooms, peanut butter, chicken, turkey
B5 (Pantothenic Acid)
Functions:
Food sources: Chicken, egg yolks, whole grains, broccoli, tomato, avocado, mushrooms
B6 (Pyridoxine)
Functions:
Food sources: Meat, fish, tofu, legumes, bananas, potatoes, watermelon, chickpeas
B7 (Biotin or Vitamin H)
Functions:
Food sources: Whole grains, organ meat, egg yolks, soybeans, fish, almonds, sweet potatoes
B9 (Folate or Folic Acid)
Functions:
Food sources: Leafy greens, legumes, asparagus, Brussels sprouts, avocado, broccoli, fortified cereals
B12 (Cobalamin)
Functions:
Food sources: Meat, fish, dairy, fortified cereals, nutritional yeast
Note: B12 is the most commonly deficient vitamin, especially in vegetarians, vegans, and older adults. Supplementation or injections may be necessary.
Once you determine if you should take vitamins, you must also consider the essential and trace minerals your body requires.
Many daily multivitamins also contain minerals. They’re formulated to address the most common deficiencies for their target demographic. This is why it’s important to select a multivitamin designed for your gender, age, or other relevant demographics.
Including the vitamins above, the human body requires just over 100 different nutrients. Of the vast list of minerals you should consume, there are several your body needs almost daily:
Most Americans are deficient in magnesium, zinc, and iron—three minerals critical for energy, immunity, and overall health.
Yes, there certainly can be downsides. However, most of these downsides are avoidable with informed decision-making.
We call them “vitamins,” but the Food and Drug Administration considers dietary and nutritional supplements to be a subcategory of food, not drugs.
What this means:
Bottom line: Quality matters. Not all supplements are created equal.
A common selling point that many dietary supplement brands make is stating that their product is formulated with “natural” ingredients.
The problem: “Natural” is largely unregulated. This might mean that only a few of the ingredients are natural. The rest could be synthetic or derived from questionable sources.
What to do:
Some vitamins contain the nutrients you want, but they may also contain:
Why manufacturers add these:
What to do:
Like most things in life, more is not better. Some supplements are designed for short-term use:
If you don’t follow directions:
Best practice: Follow the dosage instructions on the label, and consult with a healthcare provider about your specific needs.
You’ve probably heard claims that vitamin capsules aren’t absorbed by the body, or that liquid, spray, or injected vitamins are superior.
The truth is nuanced:
The solution: Purchase your supplements from reputable sources that prioritize quality and bioavailability.
At Valley Medical Weight Loss and Med Spa, we offer:
Most scientific studies that measure the effectiveness of vitamin, mineral, and herbal supplements don’t show full benefits for at least 90 days.
Why?
Expectation: Be patient. Give supplements at least 3 months before evaluating effectiveness.
Herbal supplements have the potential to increase plant-based nutrients in your diet without consuming more plants.
Plants are one of the top ways to consume trace minerals your body requires less frequently. They may also offer a chemical-free method of addressing your unique health and wellness needs.
Examples of beneficial herbal supplements:
Important: Be mindful of the same guidelines mentioned above:
Whether or not you should take vitamins is unique to your current health, wellness, and season of life.
Consider supplementation if:
You might not need supplementation if:
The best approach: Get tested. Don’t guess.
If you live in or around Phoenix, Tempe, Glendale, or Chandler, we invite you to schedule an appointment with Valley Medical Weight Loss and Med Spa.
Our comprehensive vitamin assessment includes:
Our team will determine exactly which supplements support your unique needs so you’re not wasting money on vitamins you don’t need, and you’re not missing out on nutrients you do need.
Schedule your appointment today:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Looking for more information about nutrition and wellness? Check out our other blog posts:
Vitamin and mineral information based on FDA guidelines, NIH recommendations, and peer-reviewed scientific research. Individual nutrient requirements vary based on age, sex, health status, medications, and lifestyle factors.
This article is intended for educational and informational purposes only. Individual vitamin and mineral needs vary based on age, sex, medical conditions, medications, and lifestyle factors. Always consult with a qualified healthcare provider or registered dietitian before starting new supplements, especially if you take prescription medications, have medical conditions, or are pregnant or breastfeeding. Valley Medical Weight Loss and Med Spa is committed to personalized, medically supervised nutrition and wellness care.
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
There’s always a trending must-have supplement for immunity, brain health, longevity, or anti-aging. If you follow every supplement trend, you’ll be taking handfuls of vitamins each day. Even the options in daily multivitamins are overwhelming. Should you take a comprehensive formula, a targeted supplement, or nothing at all?
On the flip side, some medical experts believe that most dietary supplements are a waste of money. They argue that a balanced diet provides all the nutrients you need, and that supplement companies profit from health anxiety and misinformation.
So, should you take vitamins or make other changes to your health and wellness routine?
The answer is more nuanced than a simple yes or no. Let’s dive into the science behind vitamins, minerals, and supplementation to help you make an informed decision about your personal health.
Yes, but with important context.
You require vitamins and minerals to perform the functions your body completes automatically every single day. From energy production to immune function to bone health, vitamins and minerals are essential cofactors in countless biological processes.
Ideally, you should obtain all essential nutrients from the foods you consume. In theory, this is possible. In reality, it’s complicated.
The truth: Approximately 90% of Americans are deficient or near-deficient in at least one vitamin or mineral, regardless of food security or socioeconomic status.
This statistic reveals a critical gap between what we should be eating and what we’re actually consuming. Let’s explore the factors that increase your need for supplementation.
If your diet is high in processed foods, you’re consuming too many “empty calories,” lots of calories with minimal micronutrients and macronutrients.
This is why it’s entirely possible to be overweight or obese while being nutrient-deficient. You’re eating enough food (calories), but not enough nutritious food (vitamins and minerals).
The problem: Not all nutrients can come from supplementation. Some nutrients require whole food sources for optimal absorption and synergistic effects.
Eating a diverse range of fruits, vegetables, whole grains, legumes, nuts, seeds, and minimally processed dairy and protein sources is required to obtain the full spectrum of vitamins and minerals your body requires.
There’s a significant difference between:
Most Americans eat the same 10-15 produce items repeatedly, missing out on the unique nutrient profiles of hundreds of other plant foods.
How food is farmed and whether crops are properly rotated contribute greatly to nutrient value. Industrial agriculture often prioritizes yield and shelf-life over nutritional density.
As a result, you may not always be obtaining the full spectrum of nutrients your produce would contain if farmed using regenerative or organic methods. Soil depletion means less nutrient-dense crops.
Your body has dramatically different nutrient needs during different seasons of life:
Your medical conditions, prescription medications, lifestyle, and environment all influence your individual nutrient requirements:
All these factors must be considered when deciding if you should take vitamins and what vitamins you should consume.
You don’t need to guess. A comprehensive health assessment and vitamin deficiency test can determine exactly which nutrients you should be supplementing. This personalized approach is far more effective than taking a generic multivitamin.
Before diving into specific vitamins, let’s clarify the difference between macronutrients and micronutrients.
Macronutrients are nutrients your body needs in large quantities (measured in grams). They include fiber, carbohydrates, and protein.
Micronutrients are nutrients your body needs in smaller quantities (measured in milligrams or micrograms). They include vitamins and minerals.
Fiber
Most Americans obtain between 10-15 grams of fiber per day. This is nowhere near enough.
Fiber is essential for digestive health, blood sugar regulation, cholesterol management, and feeding your beneficial gut bacteria. Most Americans are severely deficient.
Carbohydrates
Carbs get a bad rap, but they’re an essential energy source for your brain, muscles, and organs. The key is where you get your carbs from.
Good carbs come from whole foods and whole grains: oats, brown rice, quinoa, sweet potatoes, legumes, fruits, and vegetables.
Bad carbs come from processed foods: white bread, sugary cereals, pastries, sodas, and refined snacks.
When you overconsume refined carbs, your body processes the excess as sugar. This causes your insulin to spike. Consistently consuming too much sugar increases your risk for:
Protein
Although most Americans consume enough total protein, most aren’t obtaining the protein diversity required to get all 9 essential amino acids.
The problem: Most protein comes from meat (chicken, beef, fish). While meat is a complete protein source, relying solely on animal protein means missing out on the unique nutrients in plant-based proteins.
The solution: Balance your protein sources:
This variety ensures you get all 9 essential amino acids plus the unique micronutrients in each protein source.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Vitamins and minerals work together synergistically in your body. They’re cofactors in thousands of enzymatic reactions that keep you alive and healthy.
Once you determine which vitamins you need to supplement, you must consider:
Important: Some vitamins stay in your body for days, while others stay for weeks or months. This is because some are fat-soluble and others are water-soluble.
Fat-soluble nutrients are stored in your liver and fatty tissues. They remain in your body for multiple days, weeks, or even months. This means you don’t need to consume them daily, but you also need to be careful not to overdose.
Vitamin A (Retinol)
Functions:
Food sources: Carrots, sweet potatoes, orange and yellow squash, mangoes, spinach, kale
Vitamin D (Cholecalciferol)
Functions:
How to get it:
Vitamin E (Tocopherol)
Functions:
Food sources: Sunflower seeds, almonds, peanuts, avocado, seafood, spinach, broccoli
Vitamin K (Phylloquinone)
Functions:
Food sources: Eggs, milk, spinach, kale, all leafy green vegetables, broccoli, Brussels sprouts
Water-soluble nutrients circulate in your bloodstream for only 1-2 days before passing through your urine. This means you need to consume them more frequently ideally daily.
Vitamin C (Ascorbic Acid)
Functions:
Food sources: All citrus fruits, strawberries, bell peppers, tomatoes, broccoli, spinach, kiwi
B1 (Thiamine)
Functions:
Food sources: Ham, pork chops, brown rice, soymilk, watermelon, sunflower seeds, peanuts
B2 (Riboflavin)
Functions:
Food sources: Dairy products, meat, leafy greens, whole grains, mushrooms, almonds
B3 (Niacin)
Functions:
Food sources: Meat, fish, whole grains, mushrooms, peanut butter, chicken, turkey
B5 (Pantothenic Acid)
Functions:
Food sources: Chicken, egg yolks, whole grains, broccoli, tomato, avocado, mushrooms
B6 (Pyridoxine)
Functions:
Food sources: Meat, fish, tofu, legumes, bananas, potatoes, watermelon, chickpeas
B7 (Biotin or Vitamin H)
Functions:
Food sources: Whole grains, organ meat, egg yolks, soybeans, fish, almonds, sweet potatoes
B9 (Folate or Folic Acid)
Functions:
Food sources: Leafy greens, legumes, asparagus, Brussels sprouts, avocado, broccoli, fortified cereals
B12 (Cobalamin)
Functions:
Food sources: Meat, fish, dairy, fortified cereals, nutritional yeast
Note: B12 is the most commonly deficient vitamin, especially in vegetarians, vegans, and older adults. Supplementation or injections may be necessary.
Once you determine if you should take vitamins, you must also consider the essential and trace minerals your body requires.
Many daily multivitamins also contain minerals. They’re formulated to address the most common deficiencies for their target demographic. This is why it’s important to select a multivitamin designed for your gender, age, or other relevant demographics.
Including the vitamins above, the human body requires just over 100 different nutrients. Of the vast list of minerals you should consume, there are several your body needs almost daily:
Most Americans are deficient in magnesium, zinc, and iron—three minerals critical for energy, immunity, and overall health.
Yes, there certainly can be downsides. However, most of these downsides are avoidable with informed decision-making.
We call them “vitamins,” but the Food and Drug Administration considers dietary and nutritional supplements to be a subcategory of food, not drugs.
What this means:
Bottom line: Quality matters. Not all supplements are created equal.
A common selling point that many dietary supplement brands make is stating that their product is formulated with “natural” ingredients.
The problem: “Natural” is largely unregulated. This might mean that only a few of the ingredients are natural. The rest could be synthetic or derived from questionable sources.
What to do:
Some vitamins contain the nutrients you want, but they may also contain:
Why manufacturers add these:
What to do:
Like most things in life, more is not better. Some supplements are designed for short-term use:
If you don’t follow directions:
Best practice: Follow the dosage instructions on the label, and consult with a healthcare provider about your specific needs.
You’ve probably heard claims that vitamin capsules aren’t absorbed by the body, or that liquid, spray, or injected vitamins are superior.
The truth is nuanced:
The solution: Purchase your supplements from reputable sources that prioritize quality and bioavailability.
At Valley Medical Weight Loss and Med Spa, we offer:
Most scientific studies that measure the effectiveness of vitamin, mineral, and herbal supplements don’t show full benefits for at least 90 days.
Why?
Expectation: Be patient. Give supplements at least 3 months before evaluating effectiveness.
Herbal supplements have the potential to increase plant-based nutrients in your diet without consuming more plants.
Plants are one of the top ways to consume trace minerals your body requires less frequently. They may also offer a chemical-free method of addressing your unique health and wellness needs.
Examples of beneficial herbal supplements:
Important: Be mindful of the same guidelines mentioned above:
Whether or not you should take vitamins is unique to your current health, wellness, and season of life.
Consider supplementation if:
You might not need supplementation if:
The best approach: Get tested. Don’t guess.
If you live in or around Phoenix, Tempe, Glendale, or Chandler, we invite you to schedule an appointment with Valley Medical Weight Loss and Med Spa.
Our comprehensive vitamin assessment includes:
Our team will determine exactly which supplements support your unique needs so you’re not wasting money on vitamins you don’t need, and you’re not missing out on nutrients you do need.
Schedule your appointment today:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Looking for more information about nutrition and wellness? Check out our other blog posts:
Vitamin and mineral information based on FDA guidelines, NIH recommendations, and peer-reviewed scientific research. Individual nutrient requirements vary based on age, sex, health status, medications, and lifestyle factors.
This article is intended for educational and informational purposes only. Individual vitamin and mineral needs vary based on age, sex, medical conditions, medications, and lifestyle factors. Always consult with a qualified healthcare provider or registered dietitian before starting new supplements, especially if you take prescription medications, have medical conditions, or are pregnant or breastfeeding. Valley Medical Weight Loss and Med Spa is committed to personalized, medically supervised nutrition and wellness care.
By: The Hidden Epidemic of Sexual Health and What We Can Do
By: Health and wellness technology has exploded in recent years. From smartwatches
How to Stay Motivated with Slow Weight Loss By: You’re doing everything
M, Tues, Thurs, F: 9axm-4:30pm
Sat: 8am-1:30pm
Wed, Sun: Closed