Nourishment from Food vs Vitamin Supplementation

Since the 1970s vitamin supplementation has gone through various surges of popularity. In today’s world, you cannot log onto instagram or listen to a podcast without seeing an advertisement for customized vitamins. While history has taught us that megadoses of vitamins can be dangerous, the science on whether minimal doses had health protective qualities was inconclusive.

Luckily, research has started to come out to help you and I to learn more about vitamn supplement benefits/risks and help make informed decisions.

A New Study

In a study published in Annals of Internal Medicineby Friedman School of Nutrition Science and Policy at Tufts University,researchers set out to evaluate for an association between dietary supplement use and all-cause mortality. They collected 24-hour diet recalls from 27,000 U.S. adults and assessed whether adequate or excess nutrient intake was linked to all-cause mortality and if there were any changes depending if the nutrients came from supplements versus food.

Ultimately, researchers found that vitamin intake is best acquired from food rather than supplements. A key finding was that excess intake of calcium from supplements was associated with an increased risk of death from cancer. While consuming adequate intakes of vitamins A, K, zinc, and magnesium from foods rather than supplements was linked to a lower risk of death.

The researchers also found that individuals with no sign of vitamin D deficiency, but were supplementing vitamin D may have an increased risk of all-cause mortality.

Action Time

Its important to notethat not all vitamin supplements will cause you harm. In fact, when you have a deficiency of a certain mineral or vitamin, it may be beneficial to take supplements. However, it is important to always consult with a doctor before taking any supplements. Certain vitamins and supplements can interfere with medications, so always ask a healthcare professional.

A great way to ensure you are getting all the nutrients you need is by eating a well-rounded diet. When you consume a diet with a variety of fruits and vegetables, whole grains, and lean proteins, you can typically obtain all the vitamins and minerals you need. Check out the list below of just a few food items that provide you with several nutrients.

Kale– Vitamins C, A, K, B6, potassium, calcium, magnesium, copper and manganese.
Garlic– Vitamins C, B1, B6, calcium, potassium, copper, manganese and selenium.
Sweet potatoes– Vitamins C, B3, B5, B6, potassium, manganese, magnesium, and copper.
Blueberries– Vitamins C, B6, potassium, folate, and antioxidants.
Avocado– Vitamins C, E, K, B2, B3, B5 B6, folate, magnesium, and potassium.
Almonds– Vitamin E, copper, magnesium, unsaturated fatty acids, and protein.
Salmon– Vitamin B12, potassium, selenium and omega-3 fatty acids

Supplement Safety

If you have talked with your doctor and they recommend taking supplements, you want to make sure you are purchasing a quality brand! Supplements are not regulated by the FDA, so it is important that you do your own research.

Verify with your doctor the dosage of the supplement and what form it should be in.
Look for bottles with a USP (United States Pharmacopeia) seal of approval.
Research the brands before buying supplements.
Try not to choose anything with a DV of more than 100%.
Stick with generic brands of single supplements, as these tend to be cheaper.

When in doubt, do not be afraid to ask. Call your doctor’s office or a registered dietitian (you can email me here) if you have any questions. I am also available to help you maintain a well-balanced diet!

Your turn to action:Do you get your nutrients from food or supplements? Let us know in the comments below.