A varied, balanced, healthy diet cannot be replaced by any dietary supplements. Health care professionals agree. Supplements will not guarantee that we will live longer, healthier lives. A study from Tufts University found that nutrients from food reduce the risk of death - not dietary supplements. [1]

A healthy diet reduces the risk of death. Dietary supplements do not

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Nutrients in the diet reduce the risk of death. Nutrients in dietary supplements do not have this effect. Research at the Friedman School of Nutrition Science and Policy at Tufts University in Boston, led by Dr Fang Fang Zhang, proves this. The survey involved more than 27,000 US adults aged 20 years and older over six two-year cycles. It aimed to measure the benefits and harms of dietary supplements. Individuals who took dietary supplements had about the same risk of death as those who got their nutrients through food.

Not only that, the mortality associated with adequate intake of vitamin A, vitamin K, magnesium, zinc and copper was limited to food consumption. Most experts recommend following a healthy diet, especially a plant-based diet rich in vegetables, fruits, legumes, and grains. [2]

Nutritional supplements can complement a healthy diet and help make up for deficiencies caused by illness or medication. Fish oil, for example, can help prevent diseases of the cardiovascular system. However, the vitamins, minerals and other substances that are contained in supplements can be found in food. For example, fish oil rich in omega-3 fatty acids is abundant in salmon, herring and sardines. [3]

Too much of everything is too much. Don't overdo it with supplements

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Research has shown that some supplements may even be harmful if taken in excess. Excessive calcium intake was associated with a higher risk of cancer death in participants who took supplemental doses of at least 1,000 milligrams (mg) per day. (There was no association between cancer and dietary calcium intake.) Similarly, participants who took more than 10 micrograms (400 IU) of supplemental vitamin D per day without vitamin D deficiency were more likely to die of cancer. If you overdo it with supplements, you may even damage your organs. [1]

Consult with your doctor

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Some supplements help each other, some are mutually exclusive. Vitamin C, for example, helps the body absorb iron. Calcium blocks iron absorption, zinc blocks copper absorption. Thus, taking high doses of one nutrient can cause a deficiency of another. Some dietary supplements can also react unexpectedly with other drugs [5] and contain harmful substances [4]. It is therefore always a good idea to consult with your doctor about which dietary supplements, vitamins, and minerals to take and in what amounts. We certainly don't recommend overdoing it with nutritional supplements, as it will not benefit your health nor your wallet.

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Cultivate a healthy lifestyle and take care of yourself preventively

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An indirect association was found in the survey between the use of dietary supplements and a lower risk of death. Study participants who took dietary supplements generally had higher education and income. They took better care of themselves in the form of a healthier lifestyle. They ate healthily, smoked less, drank less alcohol, and exercised more. People who take dietary supplements seem to be more likely to live longer and healthier lives. However, this is not related to the use of dietary supplements, but to a healthy lifestyle. [1]

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If we follow a healthy lifestyle, we have a 66% lower risk of health complications. This was proven by a study led by researcher Frank Hu at the Harvard T.H. Chan School of Public Health, which analyzed data from two national surveys (the Nurses' Health Study and the Health Professionals Follow-up Study). It involved 78,000 women and 44,000 men. It showed that the group who maintained a healthy diet, played sports for 3.5 hours each week, drank small amounts of alcohol and kept their weight within a normal BMI lived more than a decade longer. The results of the study show that by incorporating these factors into our lifestyle, we can reduce our risk of disease and extend our lives. [6]

You don't necessarily need supplements unless you are on a special diet

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The conclusion of the study is that it is not recommended (for the general US population) to take dietary supplements regularly. [1] Exceptions are individuals who follow certain special diets or suffer from nutritional deficiencies.  For certain groups of people, dietary supplements may be beneficial, for example:

• Individuals on a strict diet may benefit from multivitamins and minerals. [7]
• Milk-allergic individuals may benefit from calcium and vitamin D. [8]
• Vegans may benefit from vitamin B12. [9]
• Pregnant women may benefit from folic acid (also called vitamin B9 or folate). [10]

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Conclusion: a healthy diet is above all else

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Certain vitamins or other nutritional supplements can make up for short-term deficiencies, but nothing beats a well-balanced diet. General recommendations are: a balanced diet, including plenty of fruit, vegetables and healthy sources of calcium and protein, not smoking, drinking alcohol in moderation and getting enough exercise. Vitamins and minerals are best absorbed by the body in their natural state in food. A balanced diet with the right ratio of carbohydrates, fats and proteins nourishes our bodies and provides all the nutrients for a healthy life. [11]

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A healthy diet, regular exercise and taking care of your health are the right answers to effective prevention. For more tips for your health, follow the Macromo Insider!

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