Supplementation

What constitutes a healthy diet? This is very difficult to answer as different people have different needs. We need a regular supply of all nutrients if we are to remain healthy. Traditionally the requirement for an individual for a nutrient was 'the amount of that nutrient required preventing signs of clinical deficiency', however this does not account for nutrients required to achieve optimum health. In addition to avoiding deficiency the body requires additional amounts so that the nutrient can be stored to provide for times of high demand or low intake. The minimum requirement is not the same as the optimum requirement.

While it is difficult to establish nutrient requirements for an individual, it is even more difficult to establish accurate nutrition requirements for a group of individuals. Traditionally the Recommended Daily Intakes (RDI) established for the UK 'the amount sufficient or more than sufficient to meet the nutritional needs of practically all healthy people in a population'. However this refers to amounts which individuals must consume rather than averages relating to a group of people therefore the Recommended Daily Amounts (RDA) were set 'the average amount of nutrient which should be provided per head in a group of people if the needs of practically all members of the group are to be met'. These were all set for healthy people and do not recognise that individuals within the population may have different needs and that their intakes will therefore vary. These variations may include:

  • Smoking
  • Alcohol
  • Pollution in the environment where they live
  • Premenstrual
  • Menopausal
  • Drugs
  • Stress
  • Exercise
  • Immune e.g. fighting infection

The Bateman report 1985 published that 85% of people who thought they were eating a well balanced diet did not meet their RDA levels. Many people are putting up with 'feeling alright' but the RDA's are not enough for optimum nutrition/health. Scientific studies need to look at the relationship between diet and chronic disease and respond to these by changing the approach to setting the RDA's accordingly as there is a big difference between lack of illness and present wellness.

A case for supplementation

  • Despite claims to the contrary, many people fail to achieve a balanced diet, and nutrient intake falls short of the RDA.
  • RDA'S are not enough, also it is hard to eat a diet to meet the RDA's
  • The nutrient requirement of individuals has been increased by their exposure to environmental pollutants, lifestyles, stress, drugs, new diseases etc;
  • Studies show that intakes of nutrients above the RDA targeting the Suggested Optimal Nutrient Allowance (SONA) improved the health of infants, children, athletes, pregnant women and the elderly.
  • SONA cannot be achieved via regular diet (10 x RDA)
  • Epidemiological evidence has accumulated in support of the preventive role of antioxidants against some cancers and heart disease.
  • Nutrient content of food has been reduced by farming on overused soils, use of chemicals in farming, processing, preservation and storage.
  • Absorption of nutrients is reduced in individuals suffering from malabsorption diseases and in the presence of 'complexing' compounds like phytic acid and fibre
  • The presence of drugs like antibiotics may interfere with the availability and functions of nutrients making supplementation inevitable.
  • Processed foods providing the body with empty calories.
  • Multinutrient supplements have been shown to boost immunity, reduce colds, reduce PMS, increase bone density, balance moods, increase energy, decrease risk of cancer and heart disease.

Arguments against Supplementation

  • A balanced diet contains adequate amounts of the essential nutrients. Thus, supplements should only be used for the treatment of deficiency symptoms and diseases.
  • Some of the claims in favour of supplementation exaggerated.
  • Most supplements do not contain as many nutrients as they claim
  • Many supplements contain nutrients with established toxicities at high concentrations e.g. vitamin A toxic dose 6.0mg, 3.5mg in pregnancy.
  • In the absence of strict legislation, variations in labelling, purity and quality abound.
  • Supplementation may make individuals complacent and rely on supplements for their nutrients
  • Most users of supplements are health conscious and may already be having balanced diets
  • Supplementation of specific nutrients may create an imbalance by interfering with the absorption or bioavailability and function of other nutrients.
  • There is need for more evidence as some claims on the benefits of supplementation are based on scanty, inconclusive and sometimes conflicting evidence.
  • Nutrients are not drugs and should not be portrayed as drugs
  • The current trend in the use of nutrients supplements may mislead patients

Safe way to take supplements

  • The source of the supplement is very important, do not by cheap brands where they may be in an inorganic, non absorbable form such as zinc oxide.
  • See a nutritional therapist for a recommended programme
  • Combine supplements with food from the diet, food must come first then add in any nutrients to help with deficiencies that the diet may not be able to meet for that individual
  • Do not overdose on any nutrient
  • Do not take supplements just because a claim in a magazine says so, always need to check first with a qualified practitioner
  • Never take supplements if on medication and not had the drug/nutrient interactions checked first.
  • Never take supplements if pregnant unless on a recommended programme.
  • Never take supplements during chemotherapy as they may affect the treatment, unless recommended by a practitioner.

 

A Nutritional Therapist should recommend a programme of diet and supplementation for you to take safely and will also recommend certain good quality brands. If in doubt always seek advice.