Is It Possible To Survive On Dietary Supplements Alone? – The Big Myths
Exposed!
Intro
Can
you rely solely on health supplements alone to keep yourself healthy? Medical
experts claim that the average person doesn't even meet the recommended daily
amounts of many vitamins and minerals. Those experts, however, have no idea how
powerful dietary supplements can be! Some people use diet supplements for
weight loss while others have different reasons. This post will answer what
dietary supplements are, how they work, what would happen if you tried to
survive on nothing but dietary supplements, and many such questions.
What Is A Dietary
Supplement?
A
dietary supplement,
also known as a food supplement or nutritional supplement, is a preparation
intended to supply nutrients, such as vitamins, minerals, fiber, fatty acids,
or amino acids, that are missing or are not consumed in sufficient quantity in
a person's diet. Some countries define dietary supplements as foods, while
others describe them as drugs or natural health products.
Myths VS Facts
Myth: Dietary supplements cause severe side effects.
Fact: There are no side effects of consuming dietary
supplements unless consumed excessively. Excess intake of most nutritional
supplements can cause health problems.
Myth: You can survive on dietary supplements alone.
Fact: Dietary supplements can be a valuable and necessary
addition to your daily diet, but you cannot survive solely on them. They are
designed to supplement your diet, not replace it, so you must choose foods with
the same nutritional value as the supplements you take.
Myth: Supplements are just as good as fruits and veggies.
Fact: If you're concerned that you aren't getting the
nutrients you need, check with your doctor first. In general, people taking
supplements should be under a doctor's care because many supplements can cause
harmful effects if taken with certain medicines or in large doses.
But
a supplement alone can't take the place of eating a variety of healthy foods,
even if you're consuming some of the best dietary supplements. Fruit and
vegetables are packed with essential vitamins, minerals, and fiber, and they
have other compounds that may help protect against cancer and other diseases.
Myth: Supplements can boost your immune system.
Fact: While several supplements are known for boosting the
immune system – including zinc, vitamin C, and elderberry – there is no
scientific evidence to back this up. The use of zinc in cold prevention is
unsupported by available research evidence. In the case of elderberry, limited
scientific research is mixed and unclear about whether it's effective at preventing
or treating colds or the flu. Some studies also show that large doses of
vitamins A and E appear to weaken immunity rather than strengthen it. While
more research is needed, currently, there is no conclusive evidence to support
the role of vitamin C supplements in preventing infections in healthy adults.
Myth: Dietary supplements are just as good as the vitamins and
minerals found in whole foods.
Fact: Whole foods are more complete sources of nutritional
benefits than dietary supplements. The idea that whole foods are more
comprehensive sources of nutritional benefits than dietary supplements is
bolstered by the fact that whole foods contain thousands of phytochemicals that
are not included in popular supplements like vitamin C, calcium, and multivitamins.
These substances work together to promote health in ways that cannot be
replicated in pills.
Myth: I can get all my nutrition from dietary supplements.
Fact: No, you can't get all nutrition from dietary supplements.
Some supplement manufacturers claim none of their products can replace the
variety of nutrients you get by eating a balanced diet. A healthy diet includes
a wide range of foods that provide the nutrients you need to maintain your
health. Your body absorbs nutrients from food better than it does from
supplements.
Myth: All dietary supplements are created equal.
Fact: Unfortunately, not all dietary supplements are created
equal. Many products contain low-quality ingredients and lack the proper
dosages to help you achieve your goals.
Myth: You don't need to worry about taking the correct dose of
dietary supplements.
Fact: Yes, you do. It seems like taking dietary supplements is
a no-brainer. A supplement can help you get more of the vitamins and minerals
you need in your diet. If it's good for you, then more must be better, right?
Not necessarily. To get the most out of your vitamins, you need to take the
right dose. For example, if you take too little vitamin C, you won't get the
immune boost you're looking for. But too much vitamin A can cause hair loss and
brittle nails.
Myth: Some dietary supplements will be absorbed better if taken
with food.
Fact: Not true. Many people think that taking supplements with
food or on an empty stomach will make a difference in how well the body absorbs
the nutrients, and the truth is that it makes little to no difference for the
majority of nutrients. Vitamins and minerals are designed to dissolve in your
digestive tract, so it doesn't matter whether you take them with food or on an
empty stomach. The exception to this rule is iron, which should always be taken
with food because it can cause nausea when taken on an empty stomach.
Fat-soluble vitamins — A, D, E, and K — should be taken with meals that include
some fat since they are absorbed along with dietary fat.
Myth: It doesn't matter when you take your dietary supplements
as long as you take them daily.
Fact: The time of day you take dietary supplements can
significantly impact how effective they improve your health or preventing
disease! Dietary supplements work best if they're taken at the right time, and
this means that knowing when to take your dietary supplements can make all the
difference in the world.
Most
supplements should be taken on an empty stomach which means either half an hour
before meals or two hours after meals. This is because some medications
interfere with nutrients in your food, while others are absorbed best when
there is no food present in your stomach.
Takeaway
It
is indeed possible to stay healthy on supplements alone, providing you analyze
your vitamin/mineral needs and buy them separately as necessary. However, it
will be more expensive than buying whole foods, and there is always the problem
of getting enough fiber (for those not drinking fiber shakes). The bottom line
is that supplements are not some magic potion that keeps you healthy, and you
will still need whole, natural foods to survive.
Sources:
https://ods.od.nih.gov/factsheets/WYNTK-Consumer/
https://www.henryford.com/blog/2016/03/8-myths-about-vitamin-supplements
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4982643/
https://www.webmd.com/vitamins-and-supplements/ss/slideshow-supplements-myths-facts
https://www.thrillist.com/health/nation/myths-and-facts-about-vitamins-and-supplements
https://www.sciencefocus.com/the-human-body/could-you-survive-on-vitamin-pills-and-water-alone/
https://healthyeating.sfgate.com/can-live-off-multivitamins-meal-replacement-drinks-11711.html
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