Supplements Don’t Solve Nutritional Imbalances – Learn Why

The dietary supplements market in India was valued at approximately INR 400 crores in 2020, and it is expected to reach around INR 851 crores by 2026. Crazy right?

We all know someone who takes supplements daily, saying that it helps them stay healthy, and today, you can supplement anything from proteins to various vitamins to all the minerals. And with all these nutritional supplements available, it's easy to think that all these products have what your body needs, but is that the case?

While supplements can be very helpful in some situations, they are not a substitute for a well-rounded, nutrient-dense diet. Now, let's take a look at the role supplements play, why they can't fully replace foods for everyone, and how to actually go about it.

Why are Nutrition Supplements Attractive?

Anything that's convenient, easy to use, accessible and quick is always going to be attractive. Supplements come in many easy-to-use forms, like tablets, capsules, powders, liquids, and gummies that take seconds to consume.

The appeal lies in the promise of simplicity. Rather than spending hours meal planning, cooking, and finding the perfect show to watch while eating, people often feel supplements can give a shortcut to better health.

Moreover, the ads for supplements show the actor taking one pill, and suddenly they have all the energy in the world. It's no wonder that so many people turn to them as a potential fix.

Balanced diets usually provide us with all types of nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals, which your body needs for energy, repair, and being its best.

But when you look even further, a balanced diet also gives us phytonutrients, antioxidants, fibre, and water, all of which play a major role in our health. For example, fruits and vegetables are packed with fibre and antioxidants, which help prevent chronic diseases, while whole grains provide energy and promote gut health.

Whole foods are the key to health and wealth because they have all the nutrients in their natural form, which means it's easier for us to absorb them. When you eat an apple, you're not just getting vitamin C; you're also getting fibre, water, and other phytonutrients that work together to keep you healthy.

Now, it might seem like we've been trashing on supplements, and you might get the idea that they're nothing but scams, but they do serve a purpose. They are particularly beneficial for people who have deficiencies or some health issues.

For example, in a recent study, the government concluded that 25% of men and 57% of women in India have an iron deficiency. For these people, it's usually better for them to take iron supplements to bring their levels back to normal. Pregnant women are also often advised to take folic acid to reduce the risk of birth defects, and people who follow a vegan diet might need a B12 supplement because it is not readily available in plant-based foods.

In these cases, supplements can do things that balanced meals or other regular food cannot. Look at them as the tool that helps you fill the gaps between a balanced meal and perfect health.

Now that we have a better idea of nutritional supplements, let's go into more detail and see their limitations.

Supplements Can't Replicate Whole Foods

Whole foods and actual meals have many permutations of nutrients that interact in so many different ways that supplements cannot be copied. For example, an orange provides vitamin C, fibre, potassium, and many other compounds with great health benefits. A vitamin C supplement doesn't offer the same combination of nutrients that work harmoniously for your health.

Fibre is also a very important nutrient that is missing in most supplements. It helps with digestion, regulates our blood sugar levels, and helps us go for a poop comfortably. Without fibre, you'll be missing out a lot, and some pills cannot give you the same thing some fruits can.

Risk of Overconsumption and Toxicity

Most of us see supplements as helpful and not harmful at all. But what if we told you that that's not always the case? Some vitamins and minerals can become toxic when you take them in large quantities.

For example, fat-soluble vitamins like vitamins A, D, E, and K can accumulate in your body, leading to toxicity and health problems. They should only be taken if you have a deficiency and your doctor prescribes them to you.

Too much iron or calcium without proper medical supervision can lead to gastrointestinal distress or cardiovascular problems. These supplements can interfere with other issues in the body, which will only worsen your health conditions.

Limited Regulation and Quality Concerns

Medicines are heavily researched and regulated, but sometimes, it's easier for supplements to slip through the cracks, especially in advertising. Take a look at Patanjali, for example. From diabetes to blood pressure, the company has promised to cure everything under the sun with their proprietary ayurvedic supplements.

Remember to be careful about what advertisers promise you because you might just purchase a supplement that does the opposite of what it promises. We'll have to start from scratch again. Even when a supplement is prescribed, remember to buy verified and high-quality products instead of cheap ones.

A False Sense of Security

Many of us might think that taking supplements will make up for having a horrible diet over all these years. This mindset can lead to a lack of focus on consuming whole, nutrient-rich foods and create a reliance on pills to maintain health. However, no supplement can fully make up for the diverse nutrients, fibre, and energy your body derives from whole foods.

Yes, supplements have limitations, and getting protein from a balanced diet is always best. But it can be useful sometimes. Let's take a look at three common deficiencies and how supplements can help in those scenarios:

Vitamin D Deficiency: According to a study by Tata 1mg, nearly 76% of the Indian population suffers from vitamin D deficiency. Because of this, a vitamin D supplement may be necessary to maintain optimal levels.

Iron Deficiency: As we've mentioned, iron deficiency is quite common in India, and supplements can help in these cases. They are quite commonly prescribed to kids, vegetarians, and pregnant mothers.

Omega-3 Fatty Acids: Fish oil or algae supplements can provide omega-3 fatty acids to those who don't consume enough fatty fish.

Kofuku Tip: Even when prescribed supplements, they should be taken with a balanced diet. Supplements can improve your diet but not replace the rich, varied nutrition that whole foods provide.

Being healthy starts with following a diet rich in whole foods. By focusing on variety, you can ensure your body gets a broad spectrum of essential nutrients. Here's how you can enhance your diet to improve your health naturally:

• Eat a Rainbow of Fruits and Vegetables: Different colours of fruits and vegetables contain different phytonutrients, and by eating a wide variety of them, you can get a lot of nutrients and antioxidants that protect against disease.

• Prioritise Whole Grains: Whole grains like oats, quinoa, and brown rice provide essential vitamins, minerals, and fibre that help your digestion and reduce the risk of chronic conditions like heart disease and diabetes.

• Include Healthy Fats: Healthy fats from sources like olive oil, avocados, nuts, and seeds support brain function, hormone balance, and heart health.

• Consume Lean Proteins: Proteins are essential for muscle repair, immune function, and overall health. Put down the KFC bucket and go for lean sources such as poultry, fish, beans, and legumes.

• Stay Hydrated: Water is essential for digestion, nutrient absorption, and overall cellular function, so try to drink enough water throughout the day.

So, what do we really conclude from this blog? Firstly, nutritional supplements can do wonders for you if you have a deficiency and your doctor prescribes it. But mainly, do not replace a balanced meal with supplements. After all, it is called SUPPLEMENT. So ensure it supplements your balanced meal, and in no time, you'll have such a healthy body that the British Museum would want to showcase you for years.