21-05-2025
Vitamins vs. Food: Should You Supplement or Not?
Last Updated:
While food has traditionally been our primary source of essential nutrients; changing lifestyles, soil degradation, processed diets have compelled many to consider supplements
In today's wellness-conscious world, there's one persistent debate that continues to divide experts and health enthusiasts alike—should we rely solely on natural food for our nutrients, or is there a legitimate place for vitamin and mineral supplements in our diets? While food has traditionally been our primary source of essential nutrients, changing lifestyles, soil degradation, and heavily processed diets have compelled many to consider dietary supplements. But are these pills and powders necessary for everyone—or are they simply a convenient crutch?
We spoke to two health professionals, Aman Puri, Founder, Steadfast Nutrition, and Mugdha Pradhan, Functional Nutritionist and Founder, CEO, iThrive, to understand the nuances of this food vs. supplement debate.
'Supplements can never be a replacement for food," says Aman Puri, whose company Steadfast Nutrition focuses on sports and wellness nutrition. 'On the other hand, supplements can easily be replaced by whole foods." He emphasises that while food is nature's complete package, modern lifestyle challenges—like irregular meals, stress, poor sleep, and processed foods—often lead to nutrient deficiencies.
'In such cases, supplements can play a key role when requirements remain unmet through food alone. While whole foods are a natural source of vitamins, not all foods are rich in every vitamin," he adds. The benefit of supplements is that they offer a concentrated source of specific vitamins or multivitamins, which may be harder to obtain from a regular diet.
Functional nutritionist Mugdha Pradhan, who heads the Pune-based wellness platform iThrive, points out that while earlier generations could rely on food alone for complete nutrition, that's no longer the case today.
'In earlier days, food alone was enough to meet all our vitamin and mineral needs because we used to consume fresh produce grown in mineral-rich soil," she explains. 'But now, due to intensive farming, depleted soils, and extended food supply chains, the nutrient value of our food has diminished. Even those on a healthy diet may not be getting enough of key nutrients."
Supplements Can Fill Gaps—but Choose Wisely
Both experts agree: supplements, when used judiciously, can fill dietary gaps—but they should be used with care.
According to Pradhan, the first step is to test your vitamin levels. 'It's found that a lot of people are deficient in at least one nutrient—particularly Vitamin D, Vitamin B12, magnesium, and zinc. These deficiencies can quietly affect your energy, immune system, hormone balance, and overall health."
She stresses the importance of choosing high-quality supplements. 'Always seek out products that contain no artificial additives, preservatives, or fillers. Ensure they're clinically tested and backed by science," she advises.
Meanwhile, Puri cautions against overuse. 'Supplements often contain synthetic ingredients that may not be as effective as their natural counterparts found in food. Overconsumption can cause short-term effects like nausea, skin allergies, and digestive issues—and in the long run, may harm your kidneys, liver, or cardiovascular system."
While supplements can offer a quick fix for specific deficiencies, both experts underline the importance of a balanced, diverse diet as the foundation of health.
'Another benefit of whole foods is that they provide fibre, antioxidants, and phytonutrients, in addition to vitamins and minerals," says Puri. 'Supplements give you a specific nutrient only—and often at a much higher cost."
He adds that supplements make the most sense in clinical cases, such as nutrient deficiencies caused by medical conditions. 'Ideally, aim for a balanced diet that includes all food groups naturally. Supplements should be taken only to fill nutritional gaps or when additional needs arise—and always under the guidance of a healthcare professional."
Final Takeaway
So, should you supplement or not? The answer lies in a personalised approach. If you're eating a well-rounded diet, you may not need supplements—but modern-day lifestyle and farming realities mean deficiencies are common. A combination of routine health check-ups, mindful eating, and, if needed, smart supplementation under expert supervision may be the most realistic path forward.
As Mugdha Pradhan sums it up, 'Are supplements essential? My answer is yes—but use them wisely."
Location :
New Delhi, India, India
First Published:
May 21, 2025, 10:45 IST
News lifestyle » health-and-fitness Vitamins vs. Food: Should You Supplement or Not?
