I’ll share with you an internal struggle I face on a regular basis: to supplement or not to supplement.  Despite being a nurse and working in wellness and prevention, I still feel conflicted about this hot-button issue.  It seems I can argue both sides of this issue. 

Usually, my arguments sound something like this:

To Supplement

•  Our soils are depleted, so our foods may lack needed nutrients
•  We are exposed to more toxins and sources of oxidation so the extra antioxidants are probably good for me
•  Supplements are a good insurance policy
•  All my friends take multiple supplements and my massage therapist recommends them

Not to Supplement

•  I usually eat enough fruits, vegetables and whole grains
•  Supplements are expensive and haven’t been independently proven to provide health benefits
•  The Dietary Guidelines for Americans released in June, 2010 states, “A daily multivitamin/mineral supplement does not offer health benefits to healthy Americans . . .”

Back and forth I go, trying to make a reasonable decision based, not on fear, but on a blend of facts and intuition. 

So, what have I finally decided?  I have come to believe that mega-doses of vitamins or minerals are not necessary (and can be harmful) for those who care for their health through a balanced and nutritious diet.

However, taking a daily multivitamin, vitamin D and calcium (for women) might be an inexpensive way to make sure you are getting the recommended nutrients you need to stay healthy.  And, most experts agree that a multivitamin/mineral supplement is definitely recommended if you:
•  Don’t eat well or consume less than 1600 calories/day
•  Are vegan (or a vegetarian that doesn’t eat a lot of variety)
•  Are pregnant, trying to become pregnant or breastfeeding
•  Are a woman who experiences heavy menstrual cycles
•  Are a postmenopausal woman
•  Have a medical condition that affects how your body absorbs or excretes nutrients

You may be wondering how to best pick a multivitamin/mineral supplement.  First, try not to be swayed by unsubstantiated health claims.  Instead, talk to your health care provider, check the labels for the USP symbol that indicates purity and safety standards, and trust your gut.  Of course, this isn’t perfect advice, but given the science of nutrition, it seems to be a reasonable approach.

So, I want to know. How do you make sure you are getting necessary nutrients?  Do you rely on foods, supplements or a combination?  How did you decide?  Please share your thoughts in the comment section below.

References:  Medline Plus, Harvard School of Public Health, & Mayo Clinic

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.