Supplements are not intended to replace food. They cannot replicate all the nutrients and benefits of whole foods, such as fruits and vegetables. Overall, the results are clear when it comes to supplements versus food. Getting nutrients from healthy foods is the best way to maintain vitamin and mineral levels.
While supplements should never replace healthy food, there are times when they are necessary. As the name suggests, food supplements are only intended to “supplement” a person’s diet and not to replace healthy food. In fact, food supplement regulations make it clear that food supplements should not replace a varied and balanced diet, and food supplement packaging must carry a statement to this effect. Although dietary surveys in the UK show that many people do not meet dietary recommendations, everyone should aim to eat as varied and balanced a diet as possible to meet their nutritional needs, avoiding excess processed, fatty and sugary foods.
Supplements should only be used to make up for any nutrient deficiencies in people’s diets and to ensure that they continue to meet recommended intake guidelines. Dietary supplements should not replace full meals, which are essential for nourishing the body. It is good practice to talk to health professionals before making a decision to take supplements. Doctors can help people achieve a balance between nutrients from food and supplements.
Government-recommended dietary intakes for each vitamin and mineral are set by gender and age, and manufacturers often reflect these recommendations in their formulations. Taking high doses of these vitamins, especially vitamin A, over a prolonged period of time can result in harmful levels in the body, unless it is a medically diagnosed deficiency. After all, a multivitamin pill can only contain so much of each nutrient, and often nowhere near the recommended dietary intake. If you think you might be deficient in certain vitamins and minerals, it is better to try changing your diet and lifestyle first, rather than resorting to supplements.
So, while the impulse to take a vitamin probably means that you are interested in living a healthy lifestyle, a vitamin supplement itself may not help you to live that lifestyle. Although many people use dietary supplements, a recent study has found that multivitamins, vitamin D, calcium and vitamin C show no added benefit or risk in preventing cardiovascular disease or premature death. In addition, people following vegan diets, especially if they are pregnant, may benefit from vitamin B12 supplements. Vitamin and mineral supplements cannot replace a healthy diet, but a general multivitamin may help if the diet is inadequate or if there is already a well-founded rationale for taking one.
However, there is no evidence that taking large doses of any vitamin can slow or reverse the effects of ageing. There is evidence that vitamin E may play a small role in preventing some cancers, although there is also evidence that it may accelerate the onset of other cancers. Feeling under stress does not automatically lead to vitamin deficiency, so taking a vitamin supplement will not necessarily make feelings of stress disappear. Some studies have shown that vitamin D supplements can reduce the risk of death and disease, while others have not.
Whole foods often contain vitamins and minerals in different forms – for example, vitamin E occurs in nature in eight different forms – but supplements contain only one of these forms. Water-soluble vitamins, such as B complex and vitamin C, are mostly only stored for a shorter period of time.
