Healthy adults generally get their nutritional intake from daily food.
REPUBLIKA.CO.ID, JAKARTA — One of the goals of taking supplements is to meet certain micronutrient deficiencies. However, there are four micronutrients that are generally met through diet so there is no need to get additional from supplements.
According to nutritionist and clinical professor at the University of Georgia, Emma Laing, healthy adults generally get their nutritional intake from food rather than from supplements. Meeting the nutritional needs of food is also more recommended because food can provide biochemical and fiber intake that is not found in supplements.
“Foods such as whole grains (whole grains), vegetables, and legumes are generally considered affordable foods that are also rich in nutrients,” said Laing, as reported by InsiderMonday (20/6/2022).
Liang explained, it would be difficult for supplement manufacturers to replicate the same nutrient profile as those of these foods. Not only that, it is also difficult for supplement manufacturers to produce products that can provide the same benefits as nutrients obtained from whole foods.
Laing said, most people also do not realize that they are getting adequate intake of several micronutrients from their daily diet. These micronutrients are vitamin A, vitamin B, vitamin C, and zinc.
Vitamin A
Even with diet ala West, deficiency case vitamin A in the United States is rare. This makes the Food and Drug Administration (FDA) no longer require food manufacturers to label the percentage of vitamin A in their products.
Dietary habit ala The West is generally able to meet the needs of daily vitamin A intake. Taking vitamin A supplements when the need is met can risk causing vitamin A toxicity which can cause symptoms of nausea, headaches, and blurred vision.
“When it comes to vitamins, more doesn’t mean better. We always need enough, and sometimes too much can be dangerous,” says nutritionist and professor at the University of Houston Kirstin Vollrath.
Vitamin B
There are several types vitamin B needed by the body, starting from thiamin or B1, ribovlavin or B2, and cobalamin or B1. B vitamins play a role in helping convert food into energy, boost immunity, and help make new cells according to Harvard Medical School.
The need for vitamin B intake is generally met through the consumption of fortified cereals. Therefore, the consumption of B vitamins is considered less useful.
However, vitamin B12 is an exception. People who follow a vegetarian and vegan diet may experience a lack of vitamin B12 intake because they don’t eat animal foods. Consumption of vitamin B12 supplements will be useful to prevent vitamin deficiency B12 which can cause anemia, sensory problems, and nerve damage.
Vitamin C
These micronutrients are found in many fruits and vegetables. Consumption of just one orange has met almost all the daily needs of vitamin C.
Some people choose to keep consuming vitamin C because they want to increase immunity and prevent colds. According to Vollrath, taking vitamin C and supplements zinc concurrently at the onset of a cold can reduce symptoms or shorten their duration.
However, the combination of these supplements will not stop the virus. A 2013 study also found that there is no evidence that supplementation can prevent colds.
The body also cannot store excess vitamin C intake. Excess vitamin C that may be obtained from supplements will be excreted mostly through urine.
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