A balanced diet provides your body with energy (calories), vitamins and minerals and is important for your overall health and wellbeing. A “food first approach” for nutrients and vitamins is recommended, as these are more easily absorbed by the body.
Supplements are used to “supplement” your body when vitamins and minerals cannot be obtained from diet alone. There are many different supplements available in pharmacies, health food stores and supermarkets. If you are going to supplement your diet it is important to first ask yourself, “what is it that I want to achieve by supplementing my diet?”
Many foods and drinks in the supermarket can often be fortified with additional vitamins and minerals that don’t naturally occur in the product, or enriched – which means nutrients lost during processing are added back in. This can include milks, yoghurts, plant-based alternatives, breads, cereals, etc. This information will be provided on the nutritional label under ingredients.
Below is a list of different categories of the population that may benefit from considering a supplement for optimised health or achieving goals.
General Population
Known as the sunshine vitamin, vitamin D plays a role in immune function and bone health, as well as for the absorption of calcium. It can be found in oily fish, such as mackerel, and fortified food products, such as milk and cereals. In Ireland during autumn and winter months it is recommended that the general population supplement with 10 µg (400 IU) of vitamin D as the levels of sunshine are reduced.
When it comes to choosing which brand to buy, it’s important to look at the label and check out the dosage. It’s also important to note that generic brands of supplements can often be as effective and often save you some money.
Over 65s
Calcium plays an important role in bone health and can be found in dairy foods such as milk, cheese, yoghurts and fish. People over 65 may be recommended to supplement with calcium if they cannot meet their requirements through diet alone. Many supplements on the market contain both calcium and vitamin D to enhance its absorption.
For older adults, the FSAI recommends a slightly higher dose of vitamin D (15 µg) every day during the year.
Vegetarians Or Vegans
If you are following a vegetarian or vegan diet it may be beneficial to supplement your diet with omega 3, which plays a role in brain development. Plant-based sources include flaxseeds and soy beans, as well as algae-based supplements.
Pre-conception & Pregnancy
Folic acid is needed to make DNA and other genetic material, and can prevent neural tube defects in early pregnancy. It is recommended that all women take a folic acid supplementary dose of 400 micrograms, as well as eating a balanced diet to obtain folate that way. They are also recommended to take 10 micrograms of vitamin D.
Active Lifestyles
Protein and calories (energy) are important for people that participate in sports. Energy and protein requirements are often increased due to muscle repair and growth after activity. Supplements may be required if you play a high level of sports and cannot meet your nutritional requirements such as protein and calories (energy) from food alone. It is important that these supplements have been approved and it can be beneficial to consult with a registered dietitian or nutritionist to work out your individual requirements.
During Or After An Illness
If you have had your bloods taken recently and you are low in a specific vitamin or mineral your doctor may recommend that you take a supplement.
For others with medical conditions that affect absorption of nutrients and minerals it may also be important to supplement your diet. This should be discussed with your doctor, pharmacist, or dietitian who will make tailored recommendations.
In conclusion, a healthy balanced diet should provide your body with the vitamins and minerals it needs but supplementation can be useful if you cannot meet nutritional requirements through diet alone.
Vitamin D supplementation is recommended for the general population and other supplements may be beneficial for different categories of the population under various circumstances.
When choosing a supplement, it is important to choose a supplement that is safe. Talk with your pharmacist, dietitian or GP for advice on supplementation. The information provided is general advice only.
References
- Nice.org.uk. 2021. 1 Guidance | Antenatal care for uncomplicated pregnancies | Guidance | NICE. [online] Available at: <https: data-preserve-html-node="true"//www.nice.org.uk/guidance/cg62/chapter/1-Guidance#fetal-growth-and-wellbeing> [Accessed 15 June 2021].
- Fsai.ie. 2021. [online] Available at: <https: data-preserve-html-node="true"//www.fsai.ie/VitaminD_DietaryGuidelines_OlderAdults_Ireland/> [Accessed 15 June 2021].