The Ongoing Debate: Should You Rely On Food Or Supplements For Nutrition?

In an age where wellness is a growing concern, there is a continuing debate about whether we should rely solely on natural food for our nutrients or incorporate vitamin and mineral supplements into our diets.

While food has traditionally been our primary source of essential nutrients, changes in lifestyle, soil quality, and modern diets have led many to consider the role of supplements.

But are these pills and powders truly necessary for everyone, or do they merely serve as a convenient alternative?

To gain a deeper understanding of this debate, we spoke to two health professionals: Aman Puri, Founder of Steadfast Nutrition, and Mugdha Pradhan, Functional Nutritionist and Founder of iThrive.

Supplements: A Complement, Not A Replacement For Food

Aman Puri is clear in his stance: “Supplements can never replace food,” he explains.

“Food is nature’s complete package, providing not just vitamins but also fibre, antioxidants, and phytonutrients. Supplements, on the other hand, can only provide specific vitamins or minerals in concentrated forms.”

However, Puri acknowledges that modern lifestyle challenges—such as irregular eating habits, stress, lack of sleep, and the consumption of processed foods—often lead to nutrient deficiencies.

“In these cases, supplements can play a vital role,” he says. “They help to address the gaps when food alone is insufficient to meet our nutritional needs.”

The Depletion Of Food Quality Over Time

Mugdha Pradhan highlights a significant shift in the quality of the food we consume.

She points out that in earlier generations, fresh produce grown in nutrient-rich soil provided all the essential vitamins and minerals needed for optimal health. Unfortunately, this is no longer the case.

“Intensive farming, depleted soils, and extended food supply chains have diminished the nutrient value of our food,” Pradhan explains.

“Even those who follow a healthy diet may not be getting enough of key nutrients, such as Vitamin D, B12, magnesium, and zinc.”

Supplements: A Way To Fill Nutritional Gaps, But Use Them Wisely

Both experts agree that supplements can help fill dietary gaps, but they should be used thoughtfully.

According to Pradhan, the first step is to test your vitamin levels. “Many people are deficient in at least one nutrient, especially Vitamin D, B12, magnesium, and zinc.

These deficiencies can affect your energy, immune system, hormone balance, and overall well-being.”

Pradhan advises selecting high-quality supplements: “Always choose products that are free of artificial additives, preservatives, and fillers.

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Look for clinically tested supplements backed by scientific evidence.”

However, Puri cautions against the overuse of supplements. “Some supplements contain synthetic ingredients, which may not be as effective as those naturally found in food.

Overconsumption can cause side effects like nausea, digestive issues, and skin reactions. In the long term, excessive use can damage vital organs such as the kidneys, liver, or heart.”

The Bigger Picture: A Balanced Diet And Professional Guidance

While supplements can provide a quick fix for specific deficiencies, both experts stress the importance of maintaining a balanced, diverse diet as the foundation of good health.

“Whole foods offer much more than just vitamins and minerals,” says Puri.

“They also provide fibre and other beneficial nutrients, which supplements cannot replace. Furthermore, supplements often come at a much higher cost for just one nutrient.”

He adds that supplements should only be used in clinical cases of nutrient deficiencies caused by medical conditions.

“A well-rounded diet, including all food groups, should always be your primary source of nutrition. Supplements should be used only to fill nutritional gaps or address increased needs—and always under the guidance of a healthcare professional.”

Final Thoughts: A Personalised Approach To Nutrition

So, should you rely on supplements or stick to food? The answer, according to the experts, lies in a personalised approach.

If you’re already eating a balanced diet, you might not need supplements. However, the realities of modern-day living—such as nutrient-depleted soils and hectic lifestyles—mean deficiencies are increasingly common.

A combination of regular health check-ups, mindful eating, and, if necessary, supplements under the guidance of an expert is likely the best path forward.

As Pradhan sums up, “Are supplements essential? My answer is yes—but use them wisely.”