Nutrition in a pill?
By Scott Fenwick
B.S. /Hons
[email protected]
Dietary Guidelines make it clear that your nutritional needs should be met primarily through your diet. For some people, however, supplements may be a useful way to get nutrients they might otherwise be lacking. But, before you go shopping for Herbal Life or any money grabbing product, get the facts on what they will and won't do for you.
Supplements vs. whole foods
Supplements aren't intended to be a food substitute because they can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. So depending on your situation and you're eating habits, dietary supplements may not be worth the expense.
Whole foods offer three main benefits over dietary supplements
Greater nutrition
Whole foods are complex, containing a variety of the micronutrients your body needs - not just one. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. A vitamin C supplement lacks these other micronutrients.
Essential fiber
Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Most high-fiber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes and heart disease.
Protective substances
Whole foods contain other substances important for good health. Fruits and vegetables, for example, contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants - substances that slow down oxidation, a natural process that leads to cell and tissue damage.
Who needs supplements?
If you're generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, you likely don't need supplements.
However, the dietary guidelines recommend supplements - or fortified foods - in the following situations:
Women who may become pregnant should get 400 micrograms a day of
folic acid from fortified foods or supplements, in addition to
eating foods that naturally contain folate.
Women who are pregnant should take a prenatal vitamin that includes
iron or a separate iron supplement.
Adults age 50 or older should eat foods fortified with vitamin B-12, or take a multivitamin that contains B-12 or a separate B-12 supplement.
Dietary supplements also may be appropriate if you
Don't eat well or consume less than 1,600 calories a day.
Are a vegan or a vegetarian who eats a limited variety of foods.
Have a medical condition that affects how your body absorbs or
uses nutrients, food allergies, food intolerance or a disease of
the liver, gallbladder, intestines or pancreas.
Have had surgery on your digestive tract and are not able to digest
and absorb nutrients properly.
My advice is, do not follow the trend of marketing brands and believe that some powder or some pill will be the magic that creates your goals! Talk to your doctor or a dietitian about which supplements and what doses might be appropriate for you. Be sure to ask about possible side effects and interactions with any medications you take.
Be your own leader, do not be a sheep!
Make it happen!