Are dietary supplements necessary for good health?

Many of us have heard that it is very important to take dietary supplements in order to live a healthy life, especially as we age. This has led to an increase in different kinds of products that claim to boost overall health and energy levels. Dietary supplements can be defined as nutrient components that are formulated to increase the intake of chosen vitamins, minerals, herbs and other components in the diet. These supplements can come in the form of powders, capsules, pills, drinks and even energy bars. Popular supplements include calcium, iron, folate, vitamin D, vitamin B12, probiotics, fish oils and garlic. Dietary supplements can be taken by people of all ages, and by both males and females; they are not restricted to one group. The question, however, is: are dietary supplements necessary for good health?

The short answer

The short answer is that many supplements are safe at the right dose, but they are not necessary for everyone. Whether or not one needs to use supplements depends on the nutrition status of that individual. It is therefore important for everyone who is considering using supplements to first go to the hospital and get tested for nutrient deficiencies. Dietary supplements are made to help people consume adequate amounts of essential nutrients that they are not able to get from their diet. A 2012 study in the USA showed that, compared to a placebo, men who took a multivitamin daily for 11 years lowered their cancer risk by 8% and cataracts by 9%. Unfortunately, most commonly taken supplements have not shown a protective effect against diseases. If the diet is adequate, one does not need to take supplements. If you take supplements while your diet is adequate, you are purchasing expensive urine, for all the excess nutrients will not be used by the body; they will be filtered into urine. You also risk experiencing side effects from consuming high doses of certain nutrients, which can be toxic. For example, high doses of calcium and vitamin D have been linked with a higher risk of kidney stones, and high-dose vitamin E has been linked with a higher risk of one type of stroke.

Who may need supplements

Older people are at the highest risk of developing micronutrient deficiencies and may therefore require dietary supplements. This can be due to several factors, such as changes in the body that may affect digestion, absorption or metabolism of nutrients; low intake of food; lack of resources and money; taking many medications that affect nutrient absorption; and getting sick frequently. The important nutrients likely to be lacking in the body include calcium, fibre, fluids, iron, vitamin C, vitamin D and zinc. Calcium is needed to keep bones strong and prevent diseases such as osteoporosis. Fibre is important for improving digestion and aiding regular bowel movements. Fluids are important to maintain body temperature, protect organs and help with eliminating waste from the body. Iron is needed for carrying oxygen in the body. Vitamin C is important for the formation of body tissues and helps the healing process. Vitamin D helps the body absorb calcium and make bones strong. Zinc is needed to keep the body’s immune system strong. Research shows that people with conditions such as osteoporosis, Crohn’s disease, coeliac disease, lactose intolerance and age-related vision loss benefit from taking dietary supplements. However, supplements should be taken on the advice of a doctor or dietitian. People on elimination diets such as veganism usually need a vitamin B12 supplement or fortified foods, because this vitamin is found naturally mainly in animal foods.

Food first

Food is the best source of nutrients, hence it must not be replaced by dietary supplements. Even if a supplement claims to be natural or organic, it is better to get the nutrients from food, for the risk of complications is lower. It should be noted that in many countries supplements do not have to be proven to work before they are sold, so many of the health claims made by manufacturers are not based on strong evidence. To ensure good health at all ages, it is very important to eat a balanced diet. As a rule, the recommendation is to eat foods that are as colourful as a rainbow each day, so that you absorb as many nutrients as possible. Choose more natural foods to increase fibre intake, rather than manufactured foods. Exercise for at least 30 minutes 5 times a week. If you drink alcohol, keep it low: UK guidance is no more than 14 units a week, and the World Health Organization advises that no level of drinking is completely risk-free. Drink at least 2 litres of fluids per day. Lower your salt intake.

Interact with us

Nutrition is not one size fits all, and the advice above is general. For specific recommendations, reach out to us so that we can work with you to improve the quality of your life. Email info@nuwece.com, or call +265 992 695 507 or +265 887 524 417 (Malawi) or +44 7833 854153 (UK). We would love to hear your thoughts on what we have shared and what you would like us to discuss next.

Sources

1. Gaziano JM, Sesso HD, Christen WG, et al. Multivitamins in the prevention of cancer in men: the Physicians’ Health Study II randomized controlled trial. JAMA. 2012;308(18):1871–1880.
2. Christen WG, Glynn RJ, Manson JE, et al. Effects of multivitamin supplement on cataract and age-related macular degeneration in a randomized trial of male physicians. Ophthalmology. 2014;121(2):525–534.
3. Jackson RD, LaCroix AZ, Gass M, et al. Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine. 2006;354:669–683.
4. Schürks M, Glynn RJ, Rist PM, et al. Effects of vitamin E on stroke subtypes: meta-analysis of randomised controlled trials. BMJ. 2010;341:c5702.
5. NHS. Vitamins and minerals. https://www.nhs.uk/conditions/vitamins-and-minerals/
6. NIH Office of Dietary Supplements. Dietary supplements: what you need to know. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/
7. UK Chief Medical Officers. UK Chief Medical Officers’ Low Risk Drinking Guidelines. 2016.

This article is general education and does not replace advice from a health professional.

More articles