SUPPLEMENTS : A SUPPORT, NOT A SUBSTITUTE FOR FOOD

Dietary supplements are products designed to supplement the diet and provide nutrients that may be lacking or insufficient in one’s daily food intake. Common examples include multivitamins, omega-3 fatty acids, iron, folic acid, calcium supplements, and even herbal extracts like turmeric or ginseng among others. These supplements are available in various forms, such as capsules, tablets, powders, and gummies, they contain nutrients such as vitamins, minerals or amino acids. According to the U.S. Food and Drug Administration (FDA), supplements are not intended to treat, diagnose, or cure diseases but to support overall health. For example, vitamin D supplements can help individuals in regions with limited sunlight maintain bone health, while omega-3 supplements may support cardiovascular function. The use of dietary supplements is widespread, with many individuals consuming them daily, often without medical oversight. A 2019 survey by the National Health and Nutrition Examination Survey (NHANES) reported that over 75% of adults take dietary supplements, with multivitamins being the most common. While some use supplements appropriately, others adopt a “more is better” mindset, taking high doses or multiple products daily. Similar trends are observed worldwide, driven by marketing claims, health trends, and the misconception that supplements can compensate for poor dietary habits. 

The Role of Supplements: Filling Gaps, Not Replacing Meals:

Unfortunately, many people consume supplements without medical advice, often exceeding recommended doses or combining multiple products, which can lead to excessive intake of certain nutrients. Supplements are designed to do exactly what their name suggests, they can help address specific nutrient deficiencies—think vitamin D for those with limited sun exposure or iron for individuals with anemia. For example, someone following a vegan diet might benefit from a B12 supplement, as this vitamin is primarily found in animal products. Also, pregnant women are often advised to take folic acid to prevent neural tube defects in their babies. Older adults, people with restrictive diets (e.g those with medical conditions like malabsorption disorders, or individuals recovering from surgery may also need supplements to meet nutritional needs (National Institutes of Health, 2021). Supplements can not replace a healthy meal because they cant give the body everything it needs to stay healthy. Whole food contains a mix of nutrients-like fiber, protein, vitamins, and natural plant compounds that work together to keep the body strong, help digestion and protect the body from diseases while supplements only offer single nutrient in isolated forms. Also, nutrients in foods are more bioavailable meaning they can be absorbed and utilized more efficiently by the body.

The Risks of Overreliance on Supplement:

For one, supplements are not as tightly regulated as medications in many countries, including Nigeria. This means the quality, purity, and even safety of what one is consuming may not be guaranteed. In 2023, the National Agency for Food and Drug Administration and Control (NAFDAC) flagged several unregistered supplements making unverified health claims, some containing harmful contaminants. Overuse can also lead to nutrient imbalances. Taking excessive amounts of certain vitamins, like A or D, can cause toxicity, leading to symptoms ranging from nausea to organ damage.  High doses of vitamin C often taken to boost immunity, may cause gastrointestinal issues or interfere with the absorption of other nutrients, while too much iron may lead to gastrointestinal distress or organ damage. A 2024 study in the Journal of Clinical Nutrition found that high doses of isolated nutrients, like calcium supplements taken without dietary balance, could increase the risk of heart issues. Additionally, supplements may interact with medications, reducing their efficacy or causing adverse effect.

Responsible use of Supplements:

Supplements are not to be condemned outrightly, but leaning on them without a foundation of real food is a reckless path, as they serve a critical role for those with specific needs. However, they are not a magic bullet for health. A nutrient-rich diet, abundant in whole foods comprising fruits, vegetables, whole grains, lean proteins, and healthy fats remain the gold standard for meeting nutritional requirements. Whole foods contain naturally balance nutrients, making it nearly impossible to “overdose” on vitamins from eating too many carrots or oranges. Vegetables like spinach, grains like millet, and fruits like mangoes provide vitamins alongside fiber for healthy digestion and antioxidants to reduce inflammation. Limiting supplement use to specific deficiencies or conditions, rather than daily or excessive intake, helps minimize risks. A 2019 study published in The American Journal of Clinical Nutrition highlighted that supplementation is most effective when tailored to individual needs, such as correcting deficiencies or supporting specific health conditions. Supplements can serve a purpose when specific needs arise, like folic acid for pregnancy or vitamin D for older adults with weaker bones. These are not casual choices but precise interventions, guided by doctors who can confirm deficiencies through tests, far more reliable than bold claims in advertisements. 

Conclusion:

Whole foods remain the cornerstone of health, delivering nutrients in ways supplements cannot match. Health is not built on quick solutions but on steady, lasting habits. While supplements might address a temporary gap, eating a variety of whole foods every day ensures the body receives complete, long-term nourishment. Take supplements only when a medical professional identifies a genuine need to prevents potential harm. As the renowned nutritionist Marion Nestle aptly said, “There’s no substitute for a healthy diet.” Moderation is key.

AUTHORS: Adewale Sarah, Obadero Mercy, Fafunmi Aderinsola, Olatunji Kaosara, Fabiyi Esther, Oladunjoye Seliat, Aponku Vivian

The authors are students of The Federal Polytechnic Ilaro, Ogun state pursuing Higher National Diploma in Nutrition and Dietetics. They aim to make meaningful contribution by addressing critical nutrition concerns even at the most localized levels