Clinical Point: Experts recommend that it is much better to get nutrients from food rather than supplements for a number of reasons. First, there is synergy in nature - nutrients found in foods are usually in the correct balance and combination. For example, vitamin E is found in plant oils as it is a fat soluble vitamin and needs the fat present for absorption. Second, you are much less likely to overdose on nutrients consumed through food sources than in supplement form. Toxicity may occur with as little as four times the RDA which is the case with vitamin D. And third, remember that food contains the substrates that the other nutrients act upon, as well as other non-nutrient compounds we don't even know about yet that interact on a molecular level in modulating reactions. So, the best advice is to use supplements as a "last resort" if nutrients can't be supplied in adequate quantities in the diet.

 

FDA Health Claims on foods

Calcium and Osteoporosis	Lifelong adequate calcium intake assures maximization of bone stores in early life and slowing of bone loss in later years. Good food sources are dairy products, tofu, and calcium-fortified foodstuffs.
Sodium and Hypertension	Diets low in sodium may help decrease blood pressure. While recommended intakes are <2300 mg daily, the typical U.S. diet delivers 3,000 to 6,000 mg daily.
Dietary Fat and Cancer	Diets high in fat increase the risk of breast, colon and prostate cancer. Although an intake of <30% kilocalories as fat is recommended, the average U.S. diet has 37% kilocalories as fat.
Dietary Saturated Fat and Cholesterol and Risk of Coronary Heart Disease (CHD)	Saturated fat increases total and LDL cholesterol and is associated with increased risk of coronary heart disease. While leading recommendations for saturated fat intake are 7-10% of kilocalories, the typical American consumes 13% of kilocalories in this form.
Fiber-containing Grain Products, Fruits, Vegetables and Cancer	High-fiber foods may reduce the risk of some forms of cancer. Typical foods are whole-grain breads and cereals, beans, fruits and vegetables.
Fruits, Vegetables, and Grain Products that Contain Fiber, (particularly Soluble) and Risk of CHD	High fiber diets are associated with decreased risk of CHD. Leading health organizations recommend 20-35 grams daily.
Folate and Neural Tube Birth Defects	Inadequate folate is linked to defects in neural tube development in the first 6 weeks after conception. All women of childbearing age should consume 0.4 mg (400 mcg) of folic acid daily to reduce the risk of offspring with spina bifida or other neural tube defects.
Dietary Sugar Alcohols and Dental Caries	Between-meal snacking on sugary or starchy foods may promote tooth decay.
Dietary Soluble Fiber and CHD	Soluble fiber may affect blood lipid levels and decrease the risk of CHD. Sources are oatmeal, oat bran and supplements containing psyllium seed husks. Three grams of soluble fiber daily is associated with decreased risk.
Plant Sterols and Plant Stanol Esters and CHD	Plant sterols and plant stanol esters may lower the risk of CHD. A daily total of 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters are needed to significantly affect serum cholesterol. Good sources are spreads such as Benecol® and Take Control®.
Soy Protein and CHD	Diets containing significant soy quantities decrease the risk of CHD: 25 grams daily is needed to promote a significant cholesterol-lowering effect. Food sources include soy milk, tofu and cereals containing soy protein.

 

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