Food first, supplement second
Are supplements really necessary, or just a global habit?
People around the world often turn to pills, powders and
liquids to “top up” their nutrition. Globally, surveys suggest that more than
half of adults regularly use dietary supplements, and the worldwide supplement
market is projected to exceed USD 730 billion by 2030 as demand continues to
grow. But is this really the best way to ensure you are getting all of your
essential nutrients?
Can a multivitamin top up a bad diet?
Supplements are not intended to replace food. Whole foods
provide a much broader mix of nutrients than any tablet can supply. In addition
to essential vitamins and minerals, fruits and vegetables deliver fibre,
phytonutrients and antioxidants, while protein foods supply amino acids and
trace nutrients in highly absorbable forms. Nutrients from whole foods are
generally better absorbed and balanced to meet human needs. If your goal is
complete nutrition, prioritise a varied, nutrient-rich diet over supplements. A
multivitamin cannot “fix” a poor eating pattern.
Supplements do have an important role when a specific
nutrient deficiency is identified. In those cases, it is best to seek advice
from a healthcare provider or registered dietitian on whether a supplement is
appropriate, the correct dosage, and whether monitoring is needed (for example,
with iron supplementation).
Are supplements safe?
“Supplements” is a broad category that includes vitamins,
minerals, herbal products and other complementary medicines. In many countries,
these products are not subject to the same rigorous approval and testing
standards as prescription medicines. This means that product quality, potency
and purity can vary between brands and batches.
There have been documented cases of adverse effects – such
as vitamin B6 toxicity from excessive intake – reminding us that supplements
are not inherently harmless. Potential risks include toxicity, contamination
and unexpected side effects, especially when taken in large doses or combined
with other medications.