Do We Really Need To Take Supplements?

It is not uncommon that I get asked the question of whether we really need to supplement our diet with vitamins or minerals. Many patients of mine who are eating a healthy, well-balanced diet believe that they are getting adequate amounts of nutrients in their food. Unfortunately, the state of our food supply has changed. Although it is important to eat fresh fruits and vegetables as well as whole grains and protein, these foods are nutritionally defcient compared to those cultivated even 50 years ago. Why?

Brian Halweil, senior researcher at The Worldwatch Institute and author of "Still No Free Lunch: Nutrient levels in U.S. food supply eroded by pursuit of high yields" cited data in his September 2007 study from findings collected by David Thomas from 1940 to 1991.

"A person would have had to eat three apples in 1991 to supply the same iron content as one in 1940."

The use of pesiticides and fertilizers is one probable explanation for the depletion of nutrients in our food. They allow the plant to grow rapidly and to a larger size, but diminsh the amount of time the plant has to absorb nutrients from the ground. In this case, organic foods grown without the use fo pesticides and chemincal fertilizers may be superior and we should consume organically grown foods when we can. Here are some other findings from Halweil's study:

"Spinach's potassium content dropped by 53 percent, its phosphorus by 70 percent, its iron by 60 percent and its copper by 96 percent."

"The iron content of meat products declined by an average of 54 percent. (The double-digit declines in the nutrient quality of meat and dairy products are some of the first indications that consumption of less nutrient-dense animal feed grains and forages has a measurable impact on the animals eating them, and perhaps secondarily, on people consuming the meat and milk from such animals.)" In other words, maybe we should rethink putting herbivores on an unnatural diet of grain. We are what our food eats.

Other nuggets from Halweil's report:

"Substantial data show that in corn, wheat and soybeans, the higher the yield, the lower the protein and oil content."

"The higher tomato yields (in terms of harvest weight), the lower the concentration of vitamin C, levels of lycopene (the key antioxidant that make tomatoes red) and beta-carotene (a vitamin A precursor.)"

"High production dairy cows produce milk that is less concentrated with fat, protein and other nutrition-enhancing components and are also more vulnerable to a range of metabolic diseases, infections and reproductive problems."

"Tactics farms use to increase yields--including close plant spacing and the widespread use of chemical fertilizers, irrigation and pesticides--tend to create big plants that grow fast, but do not absorb a comparable quantity of many soil nutrients."

It is difficult to eat 100% organic, but buying in season and from local farmers can help keep the costs down and support your local community. Even so, I find that many individuals peak out at about 50% organic consumption. In my experience, I find we have to therefore supplement our diet with AT LEAST a good Multivitamin/Multimineral. (But, read your label....please avoid supplements that have too many "Additional Ingredients." Stick to a capsule versus a tablet to avoid binders and fillers and please buy from reputable stores like Whole Foods or from your physician.) Oh, and a Omega 3 EFA is important too...but that's another topic another day...