Breaking Down Supplements

In 2016, it is reported that the US dietary supplement industry was worth $122 billion and continues to grow. This growth is due to consumers requesting more and more health and wellness products. Let me propose an idea, what if instead of looking for a pill to improve our health we simply looked to the food we eat. Increasing colorful plant-based foods will improve our health, while eating a high fat, calorie dense diet while popping pills will not.

The Dietary Guidelines for Americans states: “Nutritional needs should be met primarily from foods. Individuals should aim to meet their nutrient needs through healthy eating patterns that include nutrient-dense foods…(which) contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects.” It is recommended to eat food because when we take one nutrient out of food and concentrate it into a pill, it’s just not the same thing. The Dietary Guidelines has identified nutrients that are under consumed, thus requiring them to be listed on the nutrition facts panel of food.

Let’s break it down.

Iron deficiencies are common in women of child-bearing age and children. Some signs of deficiency are fatigue, dizziness, headache, paleness of the skin, and weakness. So where can you get Iron to avoid a deficiency? Lean meat, poultry, and fish are great sources of Iron. The body absorbs 2 to 3 times more iron from animal sources than from plants. However, if you choose to eat a vegetarian or vegan diet the best plant-based foods to get Iron are; lentils, beans, spinach, or iron fortified cereals. Vitamin C will help increase the absorption of iron from plant-based foods, boost your bite with a Vitamin C rich drink or food as a side.

Calcium and vitamin D deficiencies can be seen in teenagers, older adults, and people limiting dairy food. You may notice symptoms of deficiency with weakened bones, bone pain, muscle weakness or increased infection. Vitamin D is called the sunshine vitamin because our main source of it is the sun. It is difficult to get enough vitamin D from our diet, as the foods it is high in, liver, are often not consumed in large enough quantities. I am going to let you in on a little secret. Milk makes the perfect food for fortification of vitamin D. Vitamin D is a fat-soluble vitamin, which milk contains, milk also is a naturally high source of calcium. Vitamin D needs fat and calcium to be absorbed into the body, making milk the perfect match. If you are choosing to consume no or limited quantities of dairy products, a supplement may be recommended.

Vitamin C deficiency could appear as bleeding gums, easy bruising and wounds that heal slowly. If you are noticing these problems they could be due to a lack of vitamin C intake from low consumption of fruits and vegetables. Some great sources of vitamin C are strawberries, kiwi, potatoes, broccoli, bell peppers, citrus fruits and pineapple.

I would encourage you to eat a balanced plate with many colors on it every day. The more colors the more nutrients available. If you feel that you may still be lacking a nutrient or experiencing symptoms of deficiency, please consult with a physician or registered dietitian before heading to your local supplement store. The supplement industry is not regulated meaning it is not guaranteed the items on the shelf are even safe to consume, not to mention, will they even do what they promise.

If you have enjoyed this article and would like more content like this, keep reading my articles in the paper, but you could also subscribe to the Bite-by-Bite podcast. A podcast covering the latest fads in food and nutrition where we cut through the hype, explore the science behind food and nutrition, and provide practical tips for incorporating healthful strategies into everyday life. Find us on Spotify, Google Podcasts, Breaker, Radio Public and Anchor FM.

Monica Nagele is the County Extension Director and educator of health and human science for the Montgomery County Purdue Extension.