Why Do We Need Dietary Supplements

1/8/2024 Jane Jackson, RN, CRC Nutra-News

Eating a healthy diet is difficult for most Americans. The US Department of Agriculture estimates people in the US routinely consume only 60% of the recommended daily allowance of key essential nutrients. Many foods today lack adequate nutrients due to over-farming, over-processing, and overcooking.

Many modern farming practices, such as inconsistent crop rotations, can cause low selenium levels in the soil. Selenium is an essential antioxidant important in protecting the immune system. Fertilization is also a factor affecting nutrients developed during the growth cycle. High nitrogen levels in the fertilizer reduce vitamin C in fruits and vegetables. Some harvesting schedules are determined by market demand rather than nutritional considerations of the crops. Harvesting early in the growth cycle prevents crops from reaching their maximum nutritional value.

Excessive processing will degrade nutrients ultimately available to consumers. Examples of this include milling (removing fibrous husks), blanching (heating with steam or water), canning (heating inside a container), pasteurization (heating liquids to destroy micro-organisms), pressure cooking (elevated pressures without heat to kill micro-organisms), dehydration (drying foods out), and peeling/trimming (removing the skin and/or leaves.

Cooking causes changes in food to make them edible. Unfortunately, the heat used in preparing foods has good and bad effects. Good effects include taste, texture, and palatability. Bad effects are nutrients lost during cooking. The longer foods are cooked – the greater the nutrient loss. Baking, boiling, steaming, and microwaving are the most common cooking options. Microwaving minimizes cooking time the most, which reduces nutrient loss. For example, baking a potato in an oven may take 45 to 60 minutes, while microwaving takes only 5 to 8 minutes.

Nutritional deficiencies can affect brain function, memory, skin integrity, eyesight, energy, weight, aging, immunity, and pain. This list is not all-inclusive. There are over 50,000 dietary supplements marketed in the US – Vitamin A to zinc – as well as herbals, fish oils, and probiotics.
Researchers are continuously working to develop technology to extract essential nutrients and process them for consumer consumption.

Manufacturers are not required to prove the effectiveness of a supplement – only that it is safe for consumption. Many nutrients can be dangerous in excessive amounts. The most common vitamin and mineral supplements with an upper limit recommendation include calcium, iron, zinc, and vitamins A, B6, C, and D.

Herbals and botanicals are complicated supplements. They contain plant components that are often difficult to identify after being converted to the many forms available – capsules, dried teas, tablets, or liquids. Some botanicals come with health claims ranging from the plausible to the outrageous.

A common misconception is that supplements can treat or prevent disease. It is essential to point out that dietary supplements are just that – a dietary supplement. According to the National Institute of Health, “If you are looking for a cure, you shouldn’t be looking in the supplement aisle.”

Remember, while dietary supplements can complement a healthy lifestyle, consult healthcare professionals before adding them to your diet. Consumer safety is always a concern.

Jane Jackson, RN, CRC – 30 year healthcare professional with experience in the hospital setting, outpatient setting, pharmacy data validation audits, and medical risk adjustment coding. Living peacefully on the Texas Gulf Coast enjoying writing, crochet and fishing.