The Dietary Guidelines for Americans recommend meeting your nutritional needs through diet; however, supplements can add additional nutrients we might otherwise lack and can be beneficial to individuals who are unable to meet their nutritional needs through diet alone.
Whole foods provide multiple benefits over dietary supplements, here are three:
- Whole foods are complex, they contain a variety of micronutrients and provide greater nutritional value overall
- Whole foods provide our bodies with essential fiber. Fibrous foods such as, whole grains, fruits, vegetables, and legumes play an important role in disease prevention and can help manage constipation
- Whole foods are a great source of antioxidants. Antioxidants are important because they slow down the process leading to cell and tissue damage. It is unclear whether antioxidants in dietary supplements are able to provide the same benefits/protection as antioxidants in food
If you consume a wide variety of foods including fruits, vegetables, whole grains, legumes, dairy products, meats and fish you likely are meeting your nutritional needs through your diet, however, there are several reasons why dietary supplements may be beneficial for certain individuals:
- Women who may become pregnant should supplement with folic acid
- Adults age 50 or older should eat fortified foods with vitamin B-12, or take a multivitamin containing B-12
- Adults age 65 and older should take vitamin D daily
- Populations who consume fewer calories than needed may need supplementation
- Vegans, vegetarians, or any other type of diet that restricts categories of food may need a supplement for the nutrients provided by those categories of restricted foods
- If you have a medical condition that affects nutrient absorption or have had a surgery affecting digestion or absorption supplementation may be beneficial
If you are concerned whether you are meeting your nutritional needs talk to your doctor or dietitian about which supplements or dietary changes would be the most beneficial for you.
Resource: Mayo Clinic Staff (2017, October 25) Supplements: Nutrition in a Pill? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894#:~:text=Supplements%20aren’t%20intended%20to,Greater%20nutrition.
