Can you really avoid nutritional deficiencies by taking supplements alone?

The pace of life of modern people is indeed getting faster and faster. The pursuit of material and spiritual things, the expectation of quality of life, and those unfulfilled dreams... all require us to spend time and energy in exchange, and good health is the capital for all these struggles. Some people try to squeeze out time for fitness but save as much as possible on three meals a day, and some people are afraid that they will be malnourished under the supply mode of fast food takeout. Therefore, nutritional supplements have become a daily necessity for some people.

Can you really avoid nutritional deficiencies by skipping meals and taking supplements alone?

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01

Abuse of nutritional supplements

May be harmful to your health

Nutrient supplements refer to foods that are made from one or more nutrients that are chemically synthesized or extracted from natural plants and animals. They are included in the management of health foods as "nutrient supplements" and need to be registered. More and more people like to use nutrient supplements as a tonic, so how should we use them? Is it worth learning from the daily intake of large amounts of supplements?

On March 6, 2018, Professor JoAnn Manson of the Department of Preventive Medicine at Harvard Medical School published a review article titled "Vitamin and Mineral Supplements: What Clinicians Need to Know", discussing the rational use of nutrient supplements, as well as general recommendations and opinions for different populations.

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In the US dietary supplement market, there are more than 90,000 products with a production value of approximately $30 billion. Recent surveys show that 52% of American adults use at least one supplement product, and 10% use at least four products. Vitamins and minerals are the most popular supplements, with 48% and 39% of adults taking vitamins and minerals, respectively, to maintain health and prevent disease.

However, most randomized clinical trials of vitamin and mineral supplements have not shown clear benefits for the primary or secondary prevention of chronic diseases not related to nutritional deficiency. Instead, some trials have shown that some micronutrients (such as beta-carotene, folic acid, vitamin E, or selenium) may be harmful to health when supplemented in amounts exceeding the recommended dietary reference intake, including increased mortality, cancer, and hemorrhagic stroke.

02

Getting vitamins and minerals from food

More benefits

Not only are supplements no substitute for a healthy, balanced diet, but getting your vitamins and minerals from food does more for your body than getting them from supplements.

Micronutrients found in food are generally better absorbed by the body and have fewer potential side effects. A healthy diet provides a range of nutrients in optimal proportions, unlike supplements that contain isolated compounds in highly concentrated form. In fact, more research suggests that dietary patterns and specific food types are more closely associated with health than individual micronutrient or nutrient intakes.

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However, while routine micronutrient supplementation is not recommended for the general population, targeted supplementation may still be needed for high-risk groups whose nutritional needs may not be met by diet alone, including people at certain life stages and those with specific risk factors.

03

Different groups of people

How to take supplements

Women who are pregnant or in the first three months of pregnancy should take adequate folic acid (0.4-0.8 mg/d) to prevent neural tube defects; in the prenatal stage, choose a multivitamin/multimineral supplement that can provide folic acid, vitamin D, and many other essential micronutrients.

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The American Academy of Pediatrics recommends that infants who are fully or partially breastfed should receive vitamin D supplements (400 IU/d) shortly after birth until they are weaned and can consume vitamin D-fortified whole milk (1L/d); they should receive iron supplements (1mg/kg/d) starting at 4 months of age until they can consume more abundant iron-rich foods (usually after 6 months). Infants who consume formula milk usually do not need additional supplements because formula milk is fortified with vitamin D and iron; for healthy children with a balanced diet, there is no need to supplement with multivitamin/mineral supplements, and micronutrient intake should be avoided to exceed the recommended nutrient reference intake standards.

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As for the middle-aged and elderly, adults aged 50 and above may not be able to fully absorb vitamin B12 and need to consume vitamin B12-fortified foods or supplements to meet the RDA (2.4 μg/d). As for vitamin D, the current recommendation is: adults under 70 years old should consume 600 IU/d, and people over 70 years old should consume 800 IU/d to maintain bone health; some professional organizations recommend 1000 to 2000 IU per day, but whether supplementing with vitamin D above the RDA is beneficial is still controversial. A recent meta-analysis showed that for postmenopausal women and men over the age of 65, supplementing with appropriate amounts of calcium (<1000 mg/d) and vitamin D (800 IU/d) can reduce the risk of fractures and bone density loss.

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In view of recent concerns that calcium supplements may increase the risk of kidney stones and cardiovascular disease, it is recommended to mainly eat a calcium-rich diet, and only take calcium supplements when the RDA target cannot be achieved (usually only 500 mg/d is needed). For ordinary adults in a healthy state, it is not recommended to supplement with multiple vitamins and minerals. The best choice is to try to have a balanced diet every day.

Author: Sun Guiju, Director of the Department of Nutrition and Food Hygiene, School of Public Health, Southeast University

Review | Yang Yuexin Chinese Nutrition Society

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