How to Eat so You Don’t Need to Take Supplements

Experts argue obsession with supplements overlooks importance of real food and nutrient density.

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Supplements are a $40 billion industry in America, promising everything from bulging biceps to a sharp mind well into our golden years. The allure is understandable; who wouldn’t want an easy shortcut to strength and wit?

However, some experts argue the obsession with pills and protein powders has gone too far, fostering the myth that popping a multivitamin can make up for low-nutrient diet. Real food should, instead, take center stage.

‘Clean’ Eating Versus Nutrient Density

The Dietary Guidelines for Americans have prompted people to equate “clean” eating with health rather than focus on nutrient density, according to Diana Rodgers, a registered dietician.

Nutrient density refers to the concentration of macronutrients, such as protein, fat, and carbohydrates, and essential micronutrients, such as vitamins and minerals, per calorie or serving.

Typically, the more micronutrients a food has, the more nutrient-dense or healthy it is, Ms. Rodgers told The Epoch Times.

Calories are misleading for density, she added. Lettuce has few calories per cup but also few micronutrients, requiring multiple servings for meaningful nutrition. Lettuce, she says, is basically “crunchy water.”

“Beef, on the other hand, is also relatively low in calories per serving, but 4 ounces of steak offers 35 grams of protein, nearly the full day’s requirement of vitamin B12, plus it also provides lots of niacin, vitamin B6, phosphorus, selenium, zinc, and iron in their most absorbable form,” Ms. Rodgers added.

What Are the Most Nutrient-Dense Foods?

Nutrient absorption from whole foods versus supplements also matters. Nutrients in foods are better absorbed as bioavailable forms than from supplements. Ideally, eat the most bioavailable nutrient forms.

The body better absorbs some nutrients from animal foods than from plant foods, Ms. Rodgers said. “Consuming animal-sourced foods, including meat, seafood, eggs, and dairy, will help ensure you’re getting the nutrition you need.”

Systemic reviews have found that vegetarians and vegans risk deficiencies in vitamin B12, vitamin D, iron, zinc, and calcium, as these are predominantly in animal foods or less bioavailable from plants. Intake of essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) has been shown to be inadequate in vegetarians and vegans.

Though vegetables and fruits lack important nutrients, they contain phytonutrients and higher amounts of other nutrients, such as vitamin C.

How Cooking Methods Can Boost Food’s Nutrient Density

Amplifying nutrient density requires preparing and cooking foods methodically. For instance, when it comes to cooking vegetables, steaming and oven-roasting methods are more effective at preserving nutrients than boiling.

In one study, scientists discovered that both boiling and stir-frying broccoli substantially reduced vitamin C content and antioxidant activity. Conversely, when broccoli was steamed, its nutritional components were minimally impacted.

In a different study, researchers found that the antioxidant capacity of raw Mediterranean vegetables like tomatoes, pumpkins, eggplants, and potatoes was heightened when the vegetables were cooked with extra virgin olive oil instead of consuming the vegetables raw or cooked with water.

In addition to eating nutrient-dense foods, preparation methods can maximize nutrient absorption, Chris Masterjohn, who holds a doctorate in nutritional sciences, told The Epoch Times. Some compounds in plant foods inhibit nutrient absorption.

“Phytate is the major inhibitor of zinc absorption, and it is found in whole grains, nuts, seeds, and legumes,” he added. But techniques like sprouting, soaking, and souring can neutralize phytates (the stored form of phosphorus).

“Indigenous groups that used certain plant foods as major staples would sometimes leach them in running water, as is the case with the high-oxalate sweet potatoes,” Mr. Masterjohn said. In one study, researchers found that oxalates in sweet potatoes—which are water-soluble—were significantly reduced when boiled as opposed to steaming or baking.

The niacin, also known as vitamin B3, in corn is naturally bound to carbohydrates, which restricts its absorption. Soaking corn in an alkaline solution severs this bond, making niacin more usable, Mr. Masterjohn said. Furthermore, vitamin C can counteract the effects of plant compounds that hinder iron absorption. To address the potential iron absorption inhibition, maintaining a diet rich in vitamin C is recommended, he added.

Is Organic Food More Nutritious?

Some studies have demonstrated that organic crops provide significantly more vitamin C, iron, magnesium, and phosphorus and considerably fewer nitrates than conventional crops, though some reports suggest otherwise.

“The data on this are controversial, and it likely depends on the degree to which you take care of your soil,” Mr. Masterjohn said.

Soil management in modern society has been focused on yield rather than nutrient density for many decades, he added. Given that the food we eat is only as nutritious as the soil it’s grown from, some research suggests that synthetic pesticides—forbidden in organic farming—may have detrimental effects on soil health and, therefore, on the nutritional value of the food.

Farmers have used crop rotations for hundreds of years to maximize produce quality. However, this practice has been replaced with the rise of monocropping—an approach that hinges on synthetic pesticides. Research has found that over the past 50 years, the nutritional value of American crops has diminished. This trend coincides with the widespread adoption of synthetic pesticides in monoculture agriculture.

Supplement Industry Goes Unregulated

Though we can meet our nutritional needs without supplements, Mr. Masterjohn and Ms. Rodgers explained that supplements can help optimize nutrient levels and, therefore, our overall health. Ms. Rodgers recommends a quality multivitamin as an “insurance policy” for optimal health.

“It can be hard to get all we need in the right concentrations from diet alone, especially in our modern food environment, because much of what we eat has lost some of its nutritional value because of depleted soils, long transit times, or through processing,” she said.

However, given that the supplement industry is not well-regulated, manufacturers often use the cheapest ingredients possible, she said.

The American Medical Association estimates that there are over 80,000 unregulated supplements products on the market. The U.S. Food and Drug Administration (FDA) is not required to inspect them until after their release. One report found that issues in regulatory enforcement have notable public health repercussions, including safety issues, doubts about effectiveness, unverified labeling and marketing assertions, and inadequate quality control.

People should pay close attention to supplement labels, Ms. Rogers said, observing the following:

• Look for clear ingredient lists, appropriate dosages, and any potential allergens.
• Avoid products with excessive fillers, additives, or unnecessary ingredients.
• Look for supplements that third-party organizations have tested for quality and purity.

“It is always best to get our nutrients from food first, but we are all unique, and sometimes supplements are necessary to meet our demands,” Mr. Masterjohn added.