5 Science-Based Reasons Why You Should Take Nutritional Supplements

Your body is a complex system. Every second, countless biochemical reactions take place, and many of these reactions depend on vitamins, minerals, amino acids, and other nutrients.

Your body needs a variety of essential nutrients to support normal energy production, cell maintenance, metabolism, and other important functions.

Your body is also constantly replacing and repairing cells. This ongoing process requires adequate nutrition and a consistent supply of essential nutrients.

Food is the primary source of nutrients for most people. However, certain life stages, dietary patterns, health circumstances, and other factors can make it more difficult to obtain adequate amounts of some nutrients from food alone.

Dietary supplements can help fill nutritional gaps and support adequate intake of essential nutrients when diet alone does not provide enough.

In this article, we'll explore five science-based reasons someone may consider adding dietary supplements to their nutritional routine.

How to know if you may need nutritional supplements

Nutrient deficiencies can sometimes cause noticeable symptoms, but symptoms alone cannot reliably tell you whether you have a deficiency. Many symptoms can have several possible causes.

For example, inadequate intake of certain nutrients may be associated with:

• Vitamin D: inadequate vitamin D intake can affect bone health and calcium metabolism.
• Vitamin C: inadequate vitamin C can affect collagen formation and normal wound healing.
• Vitamin E: vitamin E is an antioxidant that helps protect cells from oxidative damage.
• Vitamin B12: vitamin B12 supports normal red blood cell formation and nervous system function.
• Magnesium: magnesium is involved in hundreds of biochemical reactions, including normal muscle and nerve function.

Symptoms such as fatigue, changes in appetite, hair loss, or changes in sleep can have many different causes. If you are concerned about a possible nutrient deficiency, a healthcare professional can help determine whether testing or dietary changes are appropriate.

Some dietary patterns may also make certain nutrients more difficult to obtain.

For example, people who eat little or no animal foods may have a higher risk of inadequate vitamin B12 intake because naturally occurring vitamin B12 is found primarily in animal foods. Fortified foods and dietary supplements can provide another source of B12.

Nutritional needs can also change throughout life. Older adults, for example, may have more difficulty obtaining or absorbing certain nutrients from food. Vitamin B12 is one example, as some older adults have reduced stomach acid, which can affect the absorption of B12 naturally present in food.

Ultimately, if you are experiencing persistent symptoms or are concerned about your nutritional status, speak with a healthcare professional rather than assuming a symptom is caused by a vitamin or mineral deficiency.

Science-based reasons for considering nutritional supplements

A varied diet can provide many of the nutrients your body needs. However, supplements can be useful in situations where dietary intake does not provide adequate amounts of particular nutrients.

Here are five reasons someone may consider nutritional supplementation.

1. Help meet nutrient requirements

Some people do not get enough of certain nutrients from their usual diet.

For example, the original research cited in this article reported substantial levels of inadequate intake for vitamin D, magnesium, vitamin A, and calcium among the U.S. population.

A supplement can help provide a specific nutrient when dietary intake is insufficient.

However, supplementation should not replace a varied, nutrient-dense diet. The appropriate supplement and amount depend on individual nutritional needs.

2. Nutrient absorption can change with age

The digestive system can change as we age, and these changes may affect how certain nutrients are absorbed.

For example, atrophic gastritis can reduce stomach acid production. Stomach acid plays an important role in releasing vitamin B12 from food proteins so that it can subsequently be absorbed.

Older adults are therefore one group that may need to pay particular attention to adequate vitamin B12 intake.

Depending on the nutrient and the individual, dietary supplements can provide nutrients in forms that may be easier to obtain than from food alone.

Why Not Natural offers a range of dietary supplements containing individual vitamins and minerals, including vitamin B12, vitamin D3, magnesium, iron, zinc, and other nutrients. Current products can be viewed in the Why Not Natural supplement collection.

3. Food preparation can affect nutrient content

Food provides essential nutrients, but the amount of a nutrient available in a food can be affected by agricultural practices, storage, processing, and cooking.

The studies cited in the original article reported changes in soil nutrient concentrations and decreases in the measured levels of certain nutrients in some crops over time.

Cooking can also affect nutrient content. For example, the cited research found that vitamin C levels in certain vegetables decreased during cooking, with the amount varying according to the vegetable and cooking method.

This does not mean that cooked vegetables are nutritionally inadequate. Vegetables remain an important part of a balanced diet.

Rather, these factors illustrate why overall dietary variety matters and why some people may benefit from additional nutritional support when their diet does not provide adequate amounts of specific nutrients.

4. Support adequate nutrient intake

Adequate intake of essential vitamins and minerals is important for normal physiological function.

Research has explored associations between inadequate vitamin intake and various health outcomes. However, dietary supplements should not be presented as a way to prevent or treat chronic diseases.

Instead, the practical goal of supplementation is to help meet nutritional requirements when diet alone may not provide enough.

For example:

• Vitamin B6 supports normal protein and amino acid metabolism.
• Vitamin B12 supports normal red blood cell formation and nervous system function.
• Vitamin D supports calcium absorption and normal bone health.
• Vitamin C supports collagen formation and normal immune system function.
• Magnesium supports normal muscle and nerve function.

If you are taking medication or have a medical condition, consult your healthcare provider before starting a new supplement.

5. Nutritional needs can vary throughout life

Nutrient requirements are not identical for everyone. Age, pregnancy, breastfeeding, dietary pattern, and other circumstances can affect nutritional needs.

For example, the recommended intake of certain nutrients increases during pregnancy and breastfeeding. Folate is particularly important during pregnancy, and the NIH Office of Dietary Supplements notes that women and teen girls who could become pregnant should consume 400 mcg of folic acid daily from supplements, fortified foods, or both, in addition to the folate obtained from their diet.

Some people may also have difficulty absorbing nutrients because of digestive conditions or certain medical circumstances.

In these situations, a healthcare professional can determine whether dietary changes, testing, or supplementation may be appropriate.

Why are vitamins important?

Vitamins are essential micronutrients that help the body carry out normal physiological processes.

Different vitamins have different roles, and adequate intake supports functions such as energy metabolism, cell maintenance, bone health, and normal immune function.

Metabolism and energy production

B vitamins play important roles in energy metabolism.

For example, thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, folate, and vitamin B12 participate in metabolic processes that help the body use carbohydrates, fats, and proteins.

Rather than providing energy themselves, B vitamins help the body process nutrients involved in energy metabolism.

Support normal bone health

Several nutrients contribute to maintaining normal bones.

Vitamin D helps the body absorb calcium, while calcium is an important mineral for maintaining bone structure and strength.

Vitamin K also plays a role in normal bone metabolism.

Adequate intake of these nutrients is one part of an overall diet that supports bone health.

Support nutrient metabolism

Nutrients often work together in the body's metabolic processes.

For example, vitamin D supports calcium absorption, while several B vitamins participate in pathways involved in energy and amino acid metabolism.

Maintaining adequate intake of essential vitamins and minerals helps support these normal physiological processes.

Support normal immune function

Several vitamins and minerals contribute to normal immune function.

Vitamin C and vitamin E, for example, have antioxidant functions, while vitamin B6 contributes to normal immune system function.

The goal of adequate nutrient intake is to support normal physiological function, not to claim that a supplement can prevent or treat an illness.

Support normal cell formation and maintenance

The body continuously produces and replaces cells.

Folate and vitamins B6 and B12 are involved in processes related to cell division, DNA synthesis, and normal blood cell formation.

Adequate intake of these nutrients therefore contributes to normal cell production and maintenance.

Takeaway: Support your nutritional needs

Dietary supplements can be a useful addition to a balanced diet when you need help meeting your intake of specific vitamins or minerals.

Factors such as dietary restrictions, age, pregnancy, breastfeeding, and certain digestive or nutritional circumstances can affect nutrient needs or intake.

The right supplement depends on the individual and the nutrient in question. If you are unsure whether you need a supplement, or if you take medications or have a medical condition, speak with your healthcare provider.

Explore the current selection of Why Not Natural supplements to find nutritional products containing vitamins, minerals, and other dietary ingredients.

The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you.