There are some vitamins and minerals that may be difficult to get from food alone. These can include folate (during pregnancy), calcium, iron, B12 in vegans, and in some persons, vitamin D. Thus, supplements may help fulfill your body’s daily needs.
As an example, iron in plant foods is poorly absorbed (low bioavailability) due to its elemental charge and potential interactions with other compounds in foods (e.g., tannins and phytates). Thus, supplemental iron is sometimes needed, particularly in menstruating and pregnant women.
However, supplements should SUPPLEMENT your diet, not replace nutritious foods.
The best way to get proper nutrition is to eat a balanced diet with a variety of food. There are numerous nutrients as well as other compounds that exist in most whole foods.
For example, oranges contain vitamin B1, C, potassium, fiber along with carotenoids (beta-carotene) and flavonoids (hesperidin) shown to have health benefits. You get nutrients AND these phytonutrients!
Cautionary Note on Supplements
Too much of a good thing can be harmful. Supplements can contain extremely high amounts of nutrients that can become harmful.
Also, many forms of vitamins and minerals in supplements act differently in the body than food-based nutrients (e.g., absorption rates can be higher, they are often in a different form than in food, different nutrients can inhibit the absorption of others, etc.).
For example, too much zinc can cause a copper deficiency.
Too much vitamin A can wreak havoc on the liver and can become very toxic.
Synthetic beta-carotene at high doses may increase cancer risk in some people, while naturally occurring beta-carotene in food is considered safe.
Also, “dietary supplements are not required by federal law to be tested for safety and effectiveness before they are marketed, so the amount of scientific evidence available for various supplement ingredients varies widely,” according to the U.S. Office of Dietary Supplements.
Thus, it is best to obtain nutrients from food. Not only is this safer, but you’re more likely to get other beneficial nutrients and plant compounds.
If you do take supplements, make sure to:
- Check labels for ingredients and dose.
- Stay within the recommended daily intake amounts for your age, gender, and life stage (pregnant, breastfeeding).
- Consider supplements with the USP symbol for purity, which indicates that an independent lab has verified contents and dose (this is expensive and voluntary, so not all manufacturers will do this).
- Consider buying from well-known and/or larger manufacturers or pharmaceutical companies with the resources (and their reputation at stake) to provide high-quality ingredients and laboratory testing.
- Do your research before taking supplements. Don’t fall victim to unsupported claims. Check out reliable info at https://ods.od.nih.gov/ and https://www.nccih.nih.gov/.
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
