
"People ask me this question quite often: 'Should I be taking certain vitamins and supplements?' And the answer is, quite honestly, 'It depends,'" says Anne Harguth, registered dietitian at Mayo Clinic Health System.
According to the Dietary Guidelines for Americans, you should meet your nutritional needs primarily through diet. For some people, however, taking certain supplements may be the best way to get nutrients they may be lacking through diet. So, Harguth cautions it’s important to understand the exact impact supplements will have on your body before getting out your wallet, .
Whole food is not to be replaced by supplements, as supplements cannot replicate all the health benefits of whole foods. For example, fruits and vegetables carry many different nutrients that provide health benefits to the human body. So, depending on your diet and current physical state, spending money on supplements may not be necessary. Listed below are Mayo Clinic's three main benefits to whole foods vs. supplements:
Greater nutrition. Whole foods are complex, containing a variety of the micronutrients your body needs — not just one. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. It's likely these compounds work together to produce their beneficial effect.
Essential fiber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Most high-fiber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes and heart disease, and it can also help manage constipation.
Protective substances. Whole foods contain other substances important for good health. For example, fruits and vegetables contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.
Vitamin and mineral supplementation is recommended for some people with certain conditions. Supplements may be appropriate for people who:
"To sum it up, if you're a pretty healthy person with a well-balanced diet containing a wide variety of foods — including fruits, vegetables, reduced fat dairy products, whole grains, legumes, lean meats and fish — you most likely don’t need supplements," adds Harguth. "Talk to your health care team and dietitian if you have questions or concerns."
You may have seen athletic trainers on the sidelines of team sports and personal trainers working one-on-one with people at the gym. If you're seeking ...
March is National Kidney Month, a time to raise awareness about your kidney health and generate support for those affected by conditions, including kidney stones, ...
DEAR MAYO CLINIC: My daughter is 19 and just finished her first year of college. It has been a stressful transition for her, but she has ...