Supplementing, Simply Stated: Stop Supplanting, Start Sustaining.
"Optimizing Your Health: Food and Supplements Working Together."
Let’s start with the basics by defining “(dietary) supplement” and “supplant.” This may seem odd, but it seems that a good handful of persons I encounter do the latter when it comes to getting nutrients from supplements. Merriam-Webster dictionary defines a dietary supplement as “a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food.” (Merriam-Webster. (n.d.). Dietary supplement. In Merriam-Webster.com dictionary. Retrieved from https://www.merriam-webster.com/dictionary/dietary%20supplement). Seems simple enough? Unfortunately, many of us “supplant,” or allow our supplements to take the place of the nutrients that we should be obtaining through the daily consumption of food.
This misuse of supplements is a common concern. The National Institutes of Health (NIH) emphasizes that "supplements are not intended to replace a healthy diet.”(National Institutes of Health (NIH). (n.d.). Office of Dietary Supplements (ODS). Retrieved from https://ods.od.nih.gov/ ).They further state that "a balanced diet containing a variety of foods is the best way to get the nutrients you need.”(National Institutes of Health (NIH). (n.d.). Office of Dietary Supplements (ODS). Retrieved from https://ods.od.nih.gov/ ).
The Academy of Nutrition and Dietetics reinforces this by stating, "Food is the best source of nutrients." (Academy of Nutrition and Dietetics. (n.d.). (Eat Right. Retrieved from https://www.eatright.org/) . They highlight that whole foods provide a complex matrix of vitamins, minerals, fiber, and other beneficial compounds that work synergistically to promote health, which supplements often lack.
Why the "Supplanting" Trap?
So, why do people fall into this "supplanting" trap? Often, it's the allure of a quick fix. Modern life is hectic, and the convenience of popping a pill or mixing a powder can seem appealing. Marketing campaigns often emphasize the benefits of isolated nutrients, sometimes exaggerating their effects while downplaying the importance of a balanced diet. Furthermore, the sheer volume of information available online can be overwhelming, leading to self-diagnosis and inappropriate supplement use.
The Potential Risks of Over-Supplementation
Overdoing it with supplements can lead to several problems. Some vitamins and minerals, when consumed in excess, can be toxic. For example, high doses of Vitamin A can cause liver damage, and too much iron can lead to organ damage. (Mayo Clinic. (n.d.). Vitamin and mineral supplements: What you need to know. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vitamin-supplements/art-20044815 ) Additionally, supplements can interact with medications, potentially causing harmful side effects. (National Institutes of Health (NIH). (n.d.).( Office of Dietary Supplements (ODS). Retrieved from https://ods.od.nih.gov/ ).
Supplementing Smartly: A Practical Approach
Here’s a more appropriate approach to supplements:
Prioritize Whole Foods: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This should be the foundation of your nutritional intake.
Identify Potential Deficiencies: If you suspect you have a nutrient deficiency, consult a healthcare professional or registered dietitian. They can assess your individual needs and recommend appropriate supplements if necessary.
Read Labels Carefully and choose quality: When choosing supplements, it's vital to select reputable brands that prioritize quality and transparency. For example, Thorne supplements are known for their rigorous testing and commitment to providing high-quality products. They implement very strict testing, and quality control.
Don't Self-Diagnose: Avoid taking supplements based solely on online information or anecdotal evidence.
Use Supplements as Intended: Remember that supplements are intended to supplement a healthy diet, not replace it.
Consult Professionals: Always consult your physician prior to beginning any supplement regiment, especially if you have pre-existing medical conditions, or are taking medications.
In conclusion: Supplements can be a valuable tool when used correctly. However, they should never be seen as a substitute for a balanced diet. By prioritizing whole foods and working with healthcare professionals, and when a supplement is needed, by choosing high quality brands like Thorne, you can ensure that you're getting the nutrients you need to thrive.
