Supplements are not intended to replace food. They cannot replicate all the nutrients and benefits of whole foods, such as fruits and vegetables. As the name suggests, food supplements are only intended to “supplement” a person’s diet and are not intended to replace healthy foods. In fact, food supplement regulations make it clear that food supplements are not intended to 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 compensate for any nutrient deficiencies in people’s diets and to ensure that they continue to meet recommended intake guidelines. Firstly, it is important to understand that supplements are not designed to replace food, but to provide nutrients that the body may be lacking. Essentially, supplements are designed to do what their name suggests: supplement a good, healthy diet and provide you with the nutrients you may need for one reason or another.
One of the biggest problems with using supplements to replace a healthy diet is the uniqueness of a supplement’s benefits. We have heard a lot of encouraging news about supplements. A number of studies hail vitamin D as a possible defence against a long list of diseases, including cancer, diabetes, depression and even the common cold. Omega-3 fatty acids have been promoted for preventing strokes and other cardiovascular events.
And antioxidants, such as vitamins C and E and beta-carotene, are seen as promising silver bullets against heart disease, cancer and even Alzheimer’s disease. We need a range of nutrients every day to keep us healthy, such as calcium and vitamin D to protect our bones, folic acid to produce and maintain new cells, and vitamin A to preserve the health of our immune system and vision. Before taking any supplements for disease prevention, it is important to know whether the potential benefits outweigh the risks. To reach that conclusion, look at the results of well-designed studies.
A recent randomised trial in men suggested that multivitamins have potential cancer prevention benefits. For many of the other popular supplements, such as vitamin D and omega-3 fatty acids, the results of randomised controlled trials should be available within the next five years, according to Dr. K. Essentially, the natural combinations of nutrients available in whole foods work together to provide greater benefits than the isolated nutrients found in a supplement. Information published by the World Cancer Fund and the American Institute for Cancer Research recommends meeting nutritional needs through diet alone and not using dietary supplements to prevent cancer.
The Food and Drug Administration (FDA) does not apply the same standards to supplements as it does to conventional foods or drugs, so manufacturers are responsible for handling safety testing and labelling themselves; the FDA only intervenes when there is a problem with a product already on sale. Although many people consume dietary supplements, a recent study found that multivitamins, vitamin D, calcium and vitamin C showed no added benefit or risk in preventing cardiovascular disease or premature death. According to the study, nutrients consumed through supplements do not improve health and longevity as effectively as those consumed through food. HSIS works with independent diet and nutrition experts to provide accurate, evidence-based commentary on issues related to dietary supplements.
People who took high doses of calcium through supplements had a 53% higher risk of dying from cancer than people who did not take supplements, the study says. According to Chakravarty, it is important to listen to your doctor when it comes to individualised recommendations for specific supplements. Some supplements that were considered beneficial to health in observational studies turned out, with more rigorous testing, to be not only ineffective but also risky. The supplement industry has capitalised on this on-the-go lifestyle, but if you already eat a generally healthy and varied diet, you are unlikely to need additional vitamins.
However, the Annals of Internal Medicine study states that there is little evidence that supplements of any kind can prolong your life, despite their widespread use. Women who are pregnant or thinking of becoming pregnant should consider certain supplements such as folic acid. Another point worth noting, she says, is that most supplements are water-soluble, so any excess of what the body needs will generally be eliminated in the urine and not cause a dangerous build-up in the urine. She also points out some limitations in the study, such as the duration of use of the dietary supplements studied and the fact that the use of dietary supplements was subject to recall bias.
