How to Eat Your Vitamins

Nov 4, 2025

This week in the store, a customer and I were talking about supplements — which ones matter most, how they fit into a healthy lifestyle, and whether it’s possible to simply “eat your vitamins.” It’s a good question — and one that takes us right back to the roots of wellness itself.

The truth is that our bodies were designed to obtain most of their nutrients directly from food. Vitamins and minerals are meant to be delivered in the context of whole, living systems — surrounded by fiber, enzymes, and the subtle compounds that nature intended. When we eat food grown in healthy soil, harvested close to home, and prepared with care, our bodies know exactly what to do with it.

But here’s the catch: our modern food system doesn’t always make that easy.

Why Local Food Matters

The nutrition in food is at its peak the moment something is harvested — and from there, it only declines. Spinach can lose up to 75% of its vitamin C content within a week of being picked. A tomato grown for transport may look perfect, but it’s often bred for shelf life, not nutrient density.

When we source food from local farms, we shorten the distance between harvest and plate. That means:

More nutrition: fresher produce equals higher vitamin and antioxidant content.
Better flavor: nutrient-rich soil produces food that tastes alive.
Sustainable cycles: supporting local agriculture helps keep nutrients cycling through local ecosystems, rather than depleting them with industrial farming.

Local food isn’t just good for the planet. It’s alive in a way our bodies recognize.

Nutrient Gaps in the Modern Diet

Even with the best intentions, most of us don’t get everything we need from food alone. Soil depletion, processing, and long storage times have quietly reduced the vitamin and mineral content of what we eat.

For example:

Magnesium levels in vegetables have dropped by as much as 25 to 40% in the last half-century.
Modern lifestyles often demand more nutrients (stress burns through magnesium, vitamin C, and B vitamins faster).
Restricted or specialized diets can create small but significant deficiencies over time.

That’s where supplements play their role, not as replacements but as reinforcements.

The Function of Key Vitamins — and Where to Find Them

Understanding what each vitamin does and how to obtain it through real food can help us nourish ourselves more intentionally.

Vitamin A: Supports vision, immune health, reproduction, and skin repair. It exists in two forms: preformed vitamin A (found in animal sources like eggs, liver, and dairy) and provitamin A carotenoids (found in colorful produce like carrots, pumpkin, and sweet potatoes). The body naturally converts carotenoids into vitamin A as needed.

Found in: sweet potatoes, carrots, pumpkin, spinach, kale, egg yolks, and liver.

Vitamin B Complex: Fuels metabolism, supports the nervous system, and aids energy production. Each B vitamin has a unique function, but collectively, they play a crucial role in converting food into energy.

Found in: whole grains, eggs, legumes, leafy greens, and seeds.

Vitamin C: A powerful antioxidant that boosts collagen production and immunity. It’s also a companion nutrient that enhances iron absorption — especially from plant sources.

Found in: citrus fruits, bell peppers, kiwi, broccoli, and strawberries.

Vitamin D: Regulates mood, bone health, and immune function. It’s produced naturally through sunlight exposure, but modern indoor living often makes supplementation necessary. There are two main types — D2 (from plants) and D3 (from animal sources or sunlight), with D3 being the most bioavailable.

Found in: sunlight exposure, mushrooms, egg yolks, and fortified dairy or plant milks.

Vitamin E: Protects cells from oxidative stress and supports skin and heart health.

Found in: almonds, sunflower seeds, avocado, olive oil, and spinach.

Vitamin K: Essential for bone strength and blood clotting.

Found in: kale, broccoli, Brussels sprouts, and other dark leafy greens.

Magnesium: Supports relaxation, energy production, and over 300 enzymatic reactions in the body. Works synergistically with calcium and vitamin D for muscle and bone function.

Found in: leafy greens, nuts, seeds, cacao, and whole grains.

Iron: Vital for oxygen transport and energy. Exists in two forms: heme iron (from animal foods) and non-heme iron (from plants). Pair plant-based sources with vitamin C-rich foods to improve absorption.

Found in: lentils, spinach, red meat, pumpkin seeds, and dark chocolate.

Zinc: Strengthens immunity and supports wound healing and hormone health.

Found in: pumpkin seeds, chickpeas, cashews, and oysters.

Omega-3 Fatty Acids: Reduce inflammation and support brain and heart health.

Found in: flaxseeds, walnuts, chia seeds, and cold-water fish like salmon or sardines.

A quick note on absorption: some vitamins need healthy fats to do their job. Vitamins A, D, E, and K are fat-soluble, meaning they’re best absorbed when eaten with sources of healthy fat like avocado, olive oil, nuts, or tahini. Pairing your leafy greens or roasted vegetables with a touch of oil doesn’t just make them delicious — it helps your body unlock their full nutritional potential.

Supplements as Support, Not Substitutes

At Echo, we view supplements as bridges, a way to fill the nutritional gaps left by our modern food system while we continue to nourish ourselves through whole, living foods.

A few of our favorite foundational supports:

Magnesium: calms the nervous system and supports hundreds of enzymatic processes.
Vitamin D3: especially important in northern climates where sunlight is limited.
B Complex: for energy and stress resilience.
Omega-3s: for brain health and inflammation balance.

When taken intentionally and paired with a nutrient-rich diet, supplements help the body thrive in an imperfect world.