From bodybuilders to the elderly, supplementation is seen as the easy way to ensure we are getting the right nutrients. We are always inundated with recommended daily allowances (RDA’s) for micronutrients and macronutrients alike on food wrappers and tracking apps, but are dietary supplements really key to achieving optimal health?

Micronutrients are essential vitamins and minerals required by the body to coordinate a range of physiological functions, given the name as they are only needed in small amounts. Micronutrient deficiencies are particularly common in vitamin D, magnesium, zinc, and calcium. However, other deficiencies may also occur, especially amongst vulnerable and less privileged populations. These deficiencies can be detrimental to our health. The best way to ensure we are getting all the essential nutrients is to consume a balanced diet, but this is often easier said than done.

Similarly, macronutrients are the main components of our diet, consisting of protein, fat and carbohydrate. These provide us with the bulk of our energy and again we can get macronutrients from a balanced diet and this should be done over and above supplement use.

It is important to get the right micro and macronutrients from natural sources in the diet as opposed to relying on supplements. Not only can supplements be expensive, but research seems to suggest that some supplements may not provide any health benefits or may even be harmful, especially in high doses.  Supplement use and dosage can be left open to interpretation and the use of supplements may cause adverse side effects, interfere with other nutrients and may be detrimental to our health if used long term.

So next time you reach for the fish oil capsules or vitamin tablets, ask yourself whether you actually need to take them or whether you can work towards implementing the nutrients as part of a healthy and balanced diet. Dietary supplements are used to supplement the diet and in a perfect world supplements aren’t needed, but factors such as food choice and lack of time can increase the need for them and supplementation may be beneficial where deficiency is be present.

Ultimately, it is possible to get the nutrients you need through a healthy and balanced diet and this is much more effective than using supplements. However, if you aren’t managing to get enough of the right nutrients in your diet, supplementation may help fill in any gaps.

Adie Blanchard – Researcher