Dietary supplements are widely marketed to athletes and dancers, but are they really necessary? In this video, Rachel Fine explains what supplements are, when they might be helpful, and why a food-first approach is typically best. Learn how to assess your own nutrient needs, choose safe options, and avoid unnecessary reliance on supplements that may not improve performance or health.

You’ll learn:
✅ What dietary supplements are and how they’re regulated
✅ The pros and cons of using supplements for dancers
✅ When supplementation might actually be necessary for nutrient deficiencies
✅ Safe ways to select supplements, including third-party testing options
✅ How a well-planned diet can meet most nutrient needs without extra products

📖 Full blog post here: https://dancenutrition.com/supplements-for-dancers/

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Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – The Most Common Supplement Questions
Multivitamins, calcium, vitamin D, iron, B12—what should dancers actually take?

0:33 – Meet Rachel Fine, Registered Dietitian Nutritionist
Rachel introduces her mission to help dancers navigate nutrition myths and performance fueling.

0:44 – What Are Dietary Supplements?
Defining supplements and how they differ from medications and everyday foods.

1:00 – Types and Forms of Supplements
Exploring vitamins, minerals, herbs, protein powders, and how they appear in bars and drinks.

1:44 – How Wellness Culture Markets Supplements
Why supplements are often sold as “cure-all” or “disease-prevention” tools—and why that’s misleading.

2:33 – The First Consideration: Regulation (or Lack Thereof)
Why supplements are largely unregulated in the U.S. and what that means for safety.

4:10 – Do Dancers Really Need Supplements?
Rachel breaks down research showing limited benefits of vitamin and mineral supplementation.

4:59 – What About Dancers’ Unique Needs?
Understanding how higher physical demands and restrictive eating can affect nutrient intake.

6:01 – Common Nutrients of Concern for Dancers
Calcium, vitamin D, iron, zinc, B vitamins, omega-3s, and more.

6:42 – Why a Food-First Approach Comes First
How balanced meals can meet nearly all micronutrient and macronutrient needs.

7:27 – When Supplements Might Be Helpful
Situations like recovery from restrictive eating, veganism, or pregnancy where supplementation can help.

8:58 – The Pros and Cons of Supplements
From cost and regulation to potential nutrient gaps—how to weigh the benefits and risks.

10:32 – Safety First: Third-Party Testing
Why supplements should be verified by trusted third-party organizations before use.

12:00 – What About Protein Powders?
When a protein supplement can support recovery—and when it’s totally unnecessary.

13:00 – The Bottom Line for Dancers
If your meal plan is sufficient in calories and variety, you probably don’t need supplements.

13:44 – How to Make an Informed Choice
Work with a doctor and registered dietitian to test, tailor, and target your nutrient needs safely.

14:00 – Learn More in The Healthy Dancer® Program
Rachel shares how dancers can explore nutrient specialization and safe supplement use—starting free.