Are supplements really necessary or should one source them from foods?

Citizen Digital interviewed Lillian Ndutaa, a Nutrition Consultant, who provided valuable insight on the topic.

According to Lillian, supplements are not necessary unless prescribed by a nutritionist. “The need for supplements depends on the assessment conducted. As a dietitian, I perform assessments to identify deficiencies,” she explained.

“Based on these deficiencies, I can determine whether they can be addressed through food alone or if supplements are needed to complement the diet. In many cases, supplements are only required after a proper assessment.”

How Do Supplements Work?

Lillian described how supplements and dietary supplements function in the body.

“Most nutrients are processed because they are derived from foods, but the way they are packaged requires some processing,” said Lillian. “Dietary supplements enter the system directly through the gastrointestinal tract, without intermediate processing. In contrast, when you take a supplement, the body first processes it in the liver to determine if it is bioavailable.”

Before taking a supplement, Lillian advised asking several important questions: What are we dealing with, and why?

She noted that nutrients from food are generally absorbed more efficiently than those from supplements. Supplements should be used to augment, not replace, a healthy diet. If the body does not need the supplements, it will process them as waste.

“What are you taking, why are you taking it, and for how long?” Lillian asked. “Consult a dietitian to confirm if the supplement is appropriate, understand the rationale behind its use, and determine the duration for taking it. You don’t just start taking supplements without guidance.”

For example, if you have iron deficiency and are diagnosed with anaemia, you might go to a pharmacy and buy iron supplements. However, it’s important to understand the type of anaemia you have, as different types require different forms of iron.

Dangers of Taking Supplements Unnecessarily

Lillian cautioned against the trend of self-medicating with supplements, such as taking Vitamin C at the onset of a cold or Vitamin D3 without proper advice. “Anything in a bottle should be prescribed,” she said.

She also warned about the risk of toxicity from excessive supplement intake: “There are recommended daily allowances (RDA) for nutrients. Exceeding these limits can lead to toxicity. It’s essential to stay within the RDA to avoid unintentional poisoning.”

Lillian described some symptoms of toxicity, which can mimic other health conditions: “Symptoms might include unusual skin spots, such as yellowing from Vitamin C, tingling of nerves, headaches, dehydration, or acidity.”

Myths and Misconceptions

Lillian emphasized that dietary supplements cannot replace a balanced diet.

“Some people mistakenly believe that taking supplements means they don’t need to eat properly. We’ve seen cases of severe malnutrition despite the presence of multiple supplement bottles. Additionally, this misconception can lead to eating disorders like bulimia and anorexia,” she said.

While supplements can play a role in addressing specific deficiencies, they should not be used as a substitute for a healthy diet. Proper assessment and professional guidance are crucial to ensure their safe and effective use.