5 Essential Fitness Supplements You Can Easily Replace with Real Foods for Better Health
Discover how simple, natural food choices can power your workouts and vitality—no pills required.
If you have been following me for a while, you’ll know that I pay a lot of attention to health. It’s one of the key ingredients of happiness. And what fuels our health is what we put into our bodies: our nutrition.
There are certain things we should consume and certain things we should avoid, which is a whole topic for another day. Some of the things we should consume or sometimes challenging to get enough of, or with the good enough quality.
So, many people use supplements for convenience — including myself often. But how about we can find easy ways to avoid artificial and processed supplements, ie pills and powders, when we can get the stuff also naturally?
So, let’s take a look at how we can replace “the big five” supplements through delicious, natural food choices instead of a handful of capsules. One thing is certain also: our bodies can process the natural form of those foods much better than in pill form. What would the cavemen have done?
The Truth
Nearly everything your body needs for peak performance and lifelong health can come from smart, unprocessed meals. Let’s explore the five most essential supplements in the fitness world—and the powerful, real foods that deliver their benefits, without the hype or aftertaste of pills.
It all highly depends on your particular situation, your goals, and preferences. But if I would need to generalize, the following would be the top 5 most important supplements.
1. Protein: The Muscle Builder
Why it matters:
Protein repairs tissue, builds new muscle, and supports nearly every metabolic process in the body. Fitness fans reach for protein powders to bulk up or recover, but whole food sources offer better nutrition, more satiety, and no artificial ingredients.
How to skip the scoop:
Eggs: A near-perfect amino acid profile, easy to cook a dozen ways.
Fish and poultry: Lean protein with extra nutrients—think salmon, sardines, chicken breast, turkey.
Lentils and beans: Plant-based champions packed with protein and fiber; lentil stew or chickpea curry are filling and affordable.
Greek yogurt, cottage cheese: Double the protein of regular yogurt, plus calcium and probiotics.
Nuts and seeds: Almonds, pumpkin seeds, pistachios—all offer a protein boost and heart-healthy fats.
Want the “post-workout shake” effect? Try a bowl of Greek yogurt with mixed berries and chia seeds, or a quinoa salad with beans, nuts, and veggies.
2. Omega-3 Fatty Acids: The Inflammation Fighter
Why it matters:
Omega-3s reduce inflammation, support brain health, and boost heart function—crucial for athletes’ recovery and long-term wellness. Fish oil capsules are popular, but natural foods can provide diverse nutrients that pills never replicate.
How to skip the softgels:
Fatty fish: Salmon, sardines, mackerel, trout—bake, grill, or add to salads. Try for two servings per week.
Chia seeds and flaxseeds: Plant-based options loaded with ALA, an essential omega-3; add to oatmeal or smoothies.
Walnuts: Just a small handful boosts heart-healthy fats and protein.
Seaweed and algae: An often-overlooked vegan-friendly source used in soups and salads.
Bonus—these foods also contain vitamin D, selenium, zinc, and antioxidants for full-spectrum support.
3. Vitamin D: The Bone (and Mood) Booster
Why it matters:
Vitamin D is vital for bone strength, muscle contraction, immune function, and even mood. While many reach for pills, a few clever food choices—plus sunlight—can boost natural levels.
How to skip the tablets:
Sunshine: Just 15-20 minutes a day (in shorts and T-shirts in central and south Europe) helps your skin make vitamin D naturally.
Fatty fish: Salmon and sardines deliver a strong dose.
Egg yolks: Scrambled, poached, or added to homemade mayo.
Mushrooms: Especially those exposed to UV light (look for “vitamin D mushrooms” at the market).
Fortified foods: While not completely “unprocessed,” look for fortified milks or plant-based drinks with added vitamin D as a backup.
Pro tip: Mix up a breakfast of eggs and mushrooms or enjoy grilled salmon with a side of greens—real meals that nourish and satisfy.
4. Magnesium: The Recovery Mineral
Why it matters:
Magnesium is crucial for muscle relaxation, energy production, heart health, and preventing cramps. Runners and lifters often reach for magnesium powders, but a balanced plate can easily meet your needs.
How to skip the powders:
Leafy greens: Spinach, chard, and kale are powerful sources—great in salads, smoothies, or sautéed.
Pumpkin seeds: Just a handful covers nearly half your daily needs.
Beans and lentils: Add black beans or lentils to soups, salads, or burritos.
Whole grains: Brown rice, oats, and quinoa add fiber, protein, and steady energy.
Dark chocolate: Yes, a square of 70%+ dark chocolate does count—especially after a tough workout.
Batch-cook a lentil veggie soup or toss pumpkin seeds on your regular salad for a simple, magnesium-rich boost.
5. Creatine: The Power Producer
Why it matters:
Creatine is king for short bursts of power, muscle recovery, and high-intensity training. While supplement powders are everywhere, the nutrient is also naturally present in many whole foods.
How to skip the jar:
Red meat: Beef is naturally rich in creatine. Opt for lean cuts, grilled or slow-cooked.
Fish: Herring, tuna, and salmon deliver a double dose of protein and creatine.
Chicken: Not as high as beef, but still adds up for regular eaters.
While it’s tough to reach “supplemental” levels through food alone, eating a mix of these protein-rich whole foods supports muscle health, recovery, and energy production in a natural, balanced way.
Final Thoughts: Eat Smarter, Not Harder
Supplements are powerful but rarely magic bullets. When you focus on diverse, real foods you don’t just get single nutrients—you get a rich matrix of vitamins, minerals, fiber, antioxidants, and healthy fats your body knows exactly what to do with. Plus, the psychological and digestive satisfaction of a delicious meal can’t be matched by a capsule. Our bodies are not made to eat artificial pills, and in real foods ingredients come in “bundles” as opposed to isolated and that has a positive effect on the way our bodies can process them.
Start with small swaps: trade out a crisp for a handful of walnuts, add beans to your lunch, or grill fish for dinner twice a week. Skip the supplement bottles and rediscover your kitchen as the best health store around.
Go natural. And generally whenever possible opt for local and seasonal foods.
If you found these tips valuable, subscribe to The Rich Minimalist for more minimalist nutrition wisdom, simple recipes, and the science behind eating real, unprocessed food for vibrant health and fitness—no pills required.
Which top supplement would you add to my list of five? Please leave comment below and let us know or just give us a ❤️.