Sunshine Nutrition Center—with locations at 621 S. Church St., Murfreesboro, and at 901 Rock Springs Rd., Smyrna—is a family-owned health food store that has been transforming the way people think about nutrition for over three decades. Founded in 1989, this business has evolved from a niche granola and vitamin shop to a comprehensive community nutrition resource, guided by Kim Hillsman Dunaway, a registered dietitian with a passion for health. The store’s owner-operator has four degrees, including a bachelor’s and master’s in nutrition.

She recommends these six essential nutrients that everyone should incorporate into their diet:

Fish Oil: A critical source of Omega-3, often missing from typical diets, supporting overall health and reducing inflammation.

Probiotics: Crucial for gut health, these beneficial bacteria boost the immune system and have been linked to managing conditions like inflammation and diabetes.

Vitamin D: Particularly important during winter months, best absorbed when paired with vitamin K2, which helps prevent calcium buildup in arteries.

Stress Management Supplements: Including herbs like ashwagandha, amino acids like L-theanine, and B-complex vitamins to support mental health.

A High-Quality Multivitamin: A consolidated approach to meeting a variety of nutritional needs.

Balanced Minerals/Electrolytes: Understand your body’s specific nutritional requirements, avoid unnecessary supplementation, and focus on balanced, natural mineral intake from foods.

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Dunaway also disputes some of the common modern nutrition myths, and she emphasizes moderation over extreme diets and fads. Some more key takeaways in speaking with her include:

Carbohydrates aren’t necessarily the enemy.
Quality matters; not all carbohydrates are created equal. The focus should be on the quality of carbs, not just quantity. Get most of your carbs from vegetable, fruit and whole grain sources. Avoid refined and processed grains as well as excessive processed carbohydrates.

Not everyone needs excessive protein.
Dunaway claims consuming 200 grams of protein daily is “absurd” for most people and that the body can only absorb a certain amount of protein per meal. Excess protein gets stored as fat, as does excess consumption of carbs or fats.

Whole foods like potatoes and fruits can be part of a healthy diet when understood and prepared correctly.
Much of the problem that typically lies with potatoes, for example, is with what people add to them such as butter, bacon bits and cheese. Fruits provide essential nutrients and are often wrongly vilified for their sugar content. Consumers are far more likely to overindulge in junk food such as potato chips rather than fruits.

Electrolyte drinks aren’t necessary for everyone.
If anything, studies suggest that most people in the United States get too much sodium—one of the most common electrolytes, along with potassium, magnesium, calcium and other minerals—in their diet. Unless you are working long shifts of physical labor outside in the heat, you most likely do not need to add more sodium.

Alternative sweeteners aren’t always healthier.
Diet sodas are not typically much better than regular sodas. Alternative sweeteners may significantly affect the micro-biome. They can increase bacteria that promote inflammation. They decrease bacteria that help prevent diseases. Sweeteners, even “low-calorie” ones, can negatively impact gut health.

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For optimal supplement absorption, Dunaway recommends:

Taking fat-soluble vitamins with food.
Fat-soluble vitamins include Vitamins A, D, E and K. They are best absorbed when consumed with dietary fats and should not be taken on an empty stomach.

Using high-quality, enzyme-enhanced supplements.
This helps the body break down and absorb nutrients more efficiently, ensuring more nutrients actually enter the bloodstream and preventing supplements from simply being passed through the body unused.

Understanding how different nutrients are best absorbed.
Dunaway says that “The most expensive supplement is the one that doesn’t work or the one your body wastes.” Dunaway emphasizes that understanding each nutrient’s specific absorption needs is crucial for maximizing nutritional benefits and preventing supplement waste.

Probiotics are often destroyed by stomach acids.
For this Dunaway might suggest a delayed capsule probiotic. CoQ10 absorbs better with food or fat. Multivitamins work best with enzymes. Some supplements require specific conditions in the body to work most effectively.

Dunaway continues to educate and support the community’s nutritional health, and emphasizes the importance of paying attention to each individual’s specific needs, goals and context rather than simply labeling foods as “good” or “bad.”

For more information on nutrition, health and wellness, visit one of Sunshine’s two Rutherford County locations.