Why Your Diet Might Need More Than Just Food for Key Nutrients
Many people assume dietary supplements are harmless or always beneficial, but experts warn against self-prescribing without proper testing. While some groups truly need extra nutrients, like vitamin B12 for vegetarians and vegans, or vitamin D3 for those with insufficient sunlight exposure, others risk serious side effects by taking unnecessary supplements. A balanced diet often covers most requirements—yet certain deficiencies remain common, especially among specific diets or lifestyles.
Vegetarians and vegans face higher risks of shortages in iron, zinc, copper, vitamin B12, iodine, and L-carnitine. These nutrients are either absent in plant foods or poorly absorbed due to compounds like phytates. Vitamin B12, for instance, only occurs naturally in animal products, making supplements essential for those avoiding meat. Even with careful meal planning, studies show vegans often have similar or higher deficiency risks compared to omnivores.
For others, seasonal or dietary gaps create different challenges. Vitamin D3 levels frequently drop in autumn and winter, while omega-3 fatty acids, magnesium, and zinc are often lacking. Whole grains, oats, quinoa, and buckwheat supply B vitamins (except B12), and nuts and seeds help restore omega-3 stores. Colourful vegetables also play a key role: orange and red types provide beta-carotene, while purple foods deliver polyphenols and anthocyanins. Green vegetables like broccoli, spinach, and arugula pack magnesium, calcium, vitamin K, folate, and sulforaphane. Supplements become crucial for certain groups, including older adults, adolescents with poor diets, and those recovering from surgery or chemotherapy. Even overweight individuals may have hidden issues like high blood pressure or impaired glucose tolerance, despite feeling healthy. Yet for middle-aged people with balanced diets and regular exercise, extra pills are usually unnecessary. Legumes, tofu, and tempeh offer amino acids, iron, zinc, magnesium, and fibre, supporting gut health. But without professional advice, self-prescribing supplements can lead to severe side effects. Testing for deficiencies should always come before adding new vitamins or minerals.
The need for supplements depends on diet, age, and health status. While vegetarians, vegans, and some medical patients benefit from targeted support, like magnesium glycinate for those with magnesium deficiency, most healthy adults with varied diets do not. Experts stress one rule above all: never start supplements without diagnostic tests to avoid unnecessary risks.
