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 of different kinds of products

that claim to boost overall health and provide a boost in 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

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

restrictive to one group. The question however is “are dietary supplements necessary for good

health?”.

The short answer is that most dietary supplements are healthy and safe to use but 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 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 consumption of calcium and Vitamin D

increases the risk of developing kidney stones and high intake; and extra Vitamin E can cause

a stroke.

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 impact digestion, absorption, or metabolism of nutrients; low intake of

food; lack or 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 a 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 formation of body tissues and help the healing process.

Vitamin D helps the body absorb calcium and to make bones strong. Zinc is needed to make

the bodies immune system strong. Research shows that people with conditions such as

osteoporosis, Crohn’s disease, celiac disease, lactose intolerance and age-related vision

benefit from taking dietary supplements. However, intake of supplements must be prescribed

by a doctor or dietitian. People on elimination diets such as veganism require supplements

like vitamin B12, for this vitamin is only found in animal foods.

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 for complications is lower. It should be noted that supplements are not regulated

hence the manufacturers do not need to prove that the supplement has any health benefits in

order to sell them. Hence most of the health claims made by supplement manufacturers are

not based of evidence. To ensure good health at all ages, it is very important to eat a balanced

diet in order. As a rule, the recommendation is to eat foods that are colourful like a rainbow

each day so that you absorb as many nutrients as possible. Choose more natural food to

increase fibre intake than eating manufactured food. Exercise for at least 30-minutes 5 times

a week. Limit alcohol consumption to 1 unit for women and 2 units for men per day. Drink at

least 2 litres of fluids per day. Lower salt intake.

Interact with us

Nutrition is not a one size fits all, the advice given above is general for all. For specific

recommendations on supplement intake and nutrition status assessment, reach out to us so

that we can work with you to improve the quality of your life. Send us an email at

ykaimila@nuwece.com or WhatsApp us at +265886273455. We would love to hear your

thoughts on what we have shared and what you would like for us to discuss next.