Nutritional Supplements: Nutrition in a pill?

Nutritional supplements are meant to complement a healthy diet, not replace it. If you're generally healthy and eat a wide variety of foods, you probably don't need nutritional supplements.

In certain cases, however, fortified foods and dietary supplements may be useful in providing one or more nutrients.

Supplements vs. whole foods

Supplements aren't intended to replace food. They can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables.

Whole foods offer three main benefits over dietary supplements:

• Greater nutrition. Whole foods are complex, containing a variety of the micronutrients your body needs.
• Essential fiber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Dietary fiber can help reduce the risk of type 2 diabetes, colorectal cancer, stroke and heart disease.
• Protective substances. Many whole foods contain chemicals that promote health, such as antioxidants — substances that slow down a natural process leading to cell and tissue damage.

Who needs supplements?

You likely don't need supplements if you're a healthy adult who eats a variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish.

But supplements — or fortified foods — may be appropriate if you:

• Are pregnant or are trying to get pregnant
• Are age 50 or older
• Have a poor appetite or have trouble getting nutritious foods
• Follow a diet that excludes entire food groups
• Have a medical condition that affects how your body digests nutrients, such as chronic diarrhea, food allergies, food intolerance, or a disease of the liver, gallbladder, intestines or pancreas
• Have had surgery on your digestive tract that affects how your body digests nutrients

If you're wondering whether you need a vitamin and mineral supplement, talk to your doctor or dietitian. Be sure to ask about dosage, side effects and possible interactions with any medications you take.

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