Why whole foods are better than supplements
Whole foods have significant advantages over supplements. Unlike multivitamins, real food contains a wide range of substances that help your body absorb vitamins and minerals more effectively. These food components work together to enhance nutrient absorption and ensure those nutrients are used efficiently by your body. Plus, many whole foods provide vitamins and minerals in their natural forms, which can be more bioavailable than synthetic versions found in supplements.
The potential risks of high-dose supplements
While multivitamins may seem harmless, taking high doses of certain vitamins can be harmful. There is evidence suggesting that large doses of some vitamins, like vitamin A, can increase the risk of lung cancer. Additionally, some supplements can interfere with nutrient absorption. For example, high iron levels can inhibit zinc absorption, and this is especially concerning for pregnant and lactating women.
Another important consideration is the potential for interactions between supplements, herbal remedies, and prescribed medications. For example, St. John’s Wort, a common herbal remedy, should not be taken with antidepressants, as it can interfere with their effectiveness.
When might a supplement be necessary?
There are specific groups of people who may benefit from supplements:
- Pregnant women and those trying to conceive: It’s recommended that women take folate one month before conception and continue for three months after.
- People on a strict vegan diet: Since vitamin B12 is primarily found in animal products, vegans may need a B12 supplement.
- Older adults or those with dietary restrictions: The frail or elderly, as well as individuals on restrictive diets (including those with eating disorders, food allergies, or intolerances), may have nutritional gaps that could be addressed by supplements.
Consult a professional before supplementing
If you’re unsure whether you need a multivitamin or if you want to learn how to optimise your diet, it’s always best to consult with an Accredited Practising Dietitian.
