Are supplements better than food?

Many people turn to food supplements every day to support their health, yet questions remain about whether they really make a difference. Some people take supplements religiously, while others remain sceptical about whether these products provide meaningful benefits beyond what a balanced diet offers. 

One reason for this uncertainty is that the effects of nutrients are often internal and not immediately visible. Despite this, supplements can play a role in helping people to maintain adequate nutrient levels, especially when dietary intake is insufficient.

How do food supplements work?

Food supplements function much like food itself. When you consume a supplement, it passes through the digestive tract, where its nutrients are broken down and absorbed into the bloodstream.¹ This process allows the body to utilise vitamins, minerals or other bioactive compounds like caffeine in a manner similar to how it processes nutrients from natural foods. Because supplements follow this natural pathway, they are generally safe when taken responsibly.

However, it is important to note that excessive consumption of supplements can be harmful. While rare, taking extremely high doses of certain vitamins or minerals can lead to toxicity, gastrointestinal discomfort or interference with the absorption of other nutrients.² Responsible supplementation involves following recommended doses and consulting healthcare professionals if you have questions or experience unexpected effects.

Supplements are available in many forms including tablets, capsules, powders and liquids. Each form offers slightly different absorption rates, but overall, the key is that the body receives the nutrients it requires, even if the source is a supplement rather than food.³

Are food supplements effective?

For many people, supplements can help to deliver nutrients that may be missing from their diet, although effectiveness can vary between individuals. Factors such as existing nutrient levels, age and overall health can influence how much benefit a person gains. For example, someone already consuming enough vitamin C from fruits and vegetables is unlikely to notice additional effects from supplementation.⁴

The benefits of a supplement also depend on its composition and purpose. A vitamin D supplement supports normal bone and muscle function, while B-complex supplements contribute to energy metabolism. Iron or calcium supplements, meanwhile, may be useful for individuals with identified deficiencies. In this way, supplements are often formulated to target specific nutritional needs and can be a practical option when these needs cannot be met through diet alone.⁵

Choosing an appropriate supplement matters, as nutritional requirements are not the same for everyone. Some individuals may prefer a broad-spectrum multivitamin to support an inconsistent diet, while others may benefit more from single-nutrient supplements to address a particular shortfall. Nutritional needs can also change over time due to factors such as lifestyle, dietary habits or seasonal changes, meaning supplement use may need to be reviewed periodically to remain appropriate.

Modern supplements are generally formulated for high bioavailability, meaning the body can absorb and use the nutrients efficiently. This is especially important for individuals with certain medical conditions, reduced nutrient absorption or dietary restrictions, such as vegetarians, vegans or older adults who may struggle to get enough nutrients from food.

Are supplements as good as food?

While supplements are useful, they are rarely a complete substitute for food. Whole foods provide a complex matrix of nutrients, fibre and bioactive compounds that work together to support health in ways supplements alone cannot replicate.⁶ For example, an orange not only provides vitamin C but also offers fibre, flavonoids and other phytonutrients (plant-based nutrients) that support overall wellbeing.

The body also tends to absorb nutrients from food more efficiently, and the natural variety in foods often results in better overall nutrition. Whole foods can reduce the risk of nutrient imbalances, whereas relying solely on supplements may lead to excessive intake of certain vitamins or minerals without offering other beneficial compounds found in natural foods.

Nevertheless, supplements can be essential for certain individuals. People with limited diets, increased nutrient requirements or malabsorption issues may not be able to get enough nutrients from food alone. In such cases, supplements help to fill nutritional gaps, support normal body function and contribute to overall health. The goal is to complement a healthy diet, not replace it entirely. 

References

1. European Food Safety Authority. (2018). Scientific opinion on the safety of food supplements. EFSA Journal, 16(5), 5279. https://www.efsa.europa.eu/en/efsajournal/pub/5279
   
2. National Institutes of Health. (2023). Dietary Supplement Fact Sheet. https://ods.od.nih.gov/factsheets/list-all/
3. Healthline. (n.d.). How Do Supplements Work? https://www.healthline.com/nutrition/how-do-supplements-work
   
4. Mayo Clinic. (n.d.). Do vitamin supplements really work? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-supplements/faq-20058569
5. WebMD. (2022). Vitamins and Supplements: Do They Really Help? https://www.webmd.com/diet/obesity/ss/slideshow-supplements
6. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Whole Foods vs. Supplements. https://www.hsph.harvard.edu/nutritionsource/whole-foods-vs-supplements/