Are supplements necessary?

What Does World Champion Bruce Ames Say About Dietary Supplements?

It is common to hear that dietary supplements are unnecessary, full stop. Is that true? Supplements will never replace a varied diet, but stating that “If you eat a balanced diet, you don’t need supplements” is an oversimplification. Per Arne Öckerman, professor emeritus in clinical chemistry, describes it exceptionally well when he cites one of the giants in modern biochemistry, Bruce Ames:

“Bruce Ames is one of the great minds in the medical field of our time. He is globally recognized among medical researchers for his groundbreaking methods in assessing genetic damage. He was also a pioneer in developing methodologies for measuring the effects of free radicals. Recently, Bruce Ames published a study showing that low levels of essential nutrients—proven to be widespread in the population—increase the risk of severe diseases such as cancer. These deficiencies can lead to potential genetic damage, which Ames argues plays a role a thousand times greater for public health than the combined effect of all pesticides and heavy metals. For this reason, Bruce Ames recommends dietary supplements for the entire population, asserting that this would be extraordinarily cost-effective, dramatically reducing illness at a low cost.”

Bruce Ames is a professor of biochemistry and molecular biology at the University of California, Berkeley, USA, and a Senior Scientist at the Children’s Hospital Oakland Research Institute. He is also a member of the prestigious National Academy of Sciences in the USA. Bruce Ames has received the U.S. National Medal of Science, and his more than 450 scientific publications have ranked him as the 23rd most-cited scientist globally (across all sciences) over a ten-year period. He is one of the world’s most esteemed researchers in biochemistry and molecular biology, making his recommendation of supplements for the general population a credible one.

Dr. Mark Hyman, director at the renowned Cleveland Clinic in the USA, an advisor on health issues to the Clinton Foundation, a member of the World Economic Forum’s Global Agenda Council on Health, and recipient of the Linus Pauling Award, as well as medical editor for The Huffington Post, has this to say about supplements:

“You don’t need supplements ONLY if you eat wild, fresh, whole, organic, non-GMO foods grown locally in rich, nutrient-dense soils, not transported across long distances or stored for months before consumption… if you work outdoors, breathe clean, unpolluted air, drink pure water, sleep nine hours per night, exercise daily, are free from chronic stress, and are not exposed to environmental toxins.”

Few people can claim to live in the conditions Mark Hyman describes. However, supplements must be of the highest quality, as low-quality supplements do more harm than good. There are studies claiming that supplements are ineffective or even harmful, but these often involve low-quality products or incorrect dosing. To our knowledge, no studies have shown harm or ineffectiveness from high-quality supplements taken in appropriate doses. Whether supplements are necessary depends on numerous factors such as gender, age, physical activity, medical history, diet, pregnancy, breastfeeding, geographical location, exposure to free radicals and toxins, gut health, and stress levels, to name a few. Here are some reasons why supplements are essential:

1. We Don’t Eat as Varied a Diet as We Think

Although many believe they eat a balanced diet, a study by Sifo shows that 70% of Swedes think they eat a varied diet, but only about 30% actually meet the Swedish Food Agency’s recommendation of consuming 500 grams of fruits and vegetables daily. Furthermore, only 7% eat fish three times a week as recommended. These numbers highlight what most people likely already know: we think we eat a balanced diet, but in practice, we do not.

2. Even a Varied Diet May Not Be Enough

Studies show that even those who do eat a varied diet may not consume sufficient levels of essential vitamins and minerals. A study published in the *Journal of the International Society of Sports Nutrition* in 2006 examined athletes, recreational exercisers, and sedentary individuals who all ate a balanced diet. None of them met the necessary levels of vitamins or minerals (Misner, 2006).

This indicates that many who believe they eat a balanced diet are still not meeting their nutritional needs, and even those who do eat a truly varied diet may not get enough essential nutrients.

3. Recommended Daily Intakes Are Lower Than Optimal Levels

The reference levels for daily vitamin and mineral intake are set to prevent deficiency diseases but not to optimize bodily functions, which is a significant distinction. For example, the Nordic Nutrition Recommendations state that the recommended daily intake of vitamin C for women aged 25–50 is 95 mg, which is the amount required to avoid scurvy. However, this dose is far too low to support vitamin C’s many other crucial functions in the body. According to the European Food Safety Authority (EFSA), vitamin C contributes to:

• Normal immune system function.
• Maintaining immune system function during and after intense physical exercise.
• Protecting cells from oxidative stress.
• Reducing tiredness and fatigue.
• Normal collagen formation for healthy blood vessels, bones, cartilage, gums, skin, and teeth.
• Normal energy metabolism.
• Normal nervous system function.
• Normal psychological function.
• Regenerating the reduced form of vitamin E.
• Increased iron absorption.

4. Nutrient Levels in Soil and Food Have Declined

Decreased Mineral Content in Vegetables and Fruits

Plants absorb nutrients from the soil. With the introduction of chemical fertilizers, only potassium, nitrogen, and phosphorus are replenished, leading to the gradual depletion of other minerals. This process is often referred to as soil depletion. Over time, vegetables and fruits grown on chemically fertilized soil contain significantly lower levels of minerals than those grown without chemical fertilizers. Thomas D. conducted a study published in *Nutrition and Health* on how the mineral content of various crops declined between 1940 and 1999. The results were alarming, showing a significant reduction in essential minerals: Potassium -16%, Magnesium -24%, Iron -27%, Calcium -46%, Sodium -49%, Zinc -59%, and Copper -76%. Even potassium levels decreased despite fertilizer use. Since most of our food comes from chemically fertilized agriculture, it contains lower mineral levels than needed.

Decreased Minerals in Swedish Farmland

When Sweden’s University of Agricultural Sciences, led by researcher Kirchmann H. et al., analyzed long-term studies on winter wheat dating back to the 1960s, they discovered a sharp decline in minerals such as iron, copper, and zinc in arable soil (Kirchmann H. et al., 2009).

Decreased Nutrient Content in Fruits and Vegetables

One of the most widely cited studies in this area was conducted by Donald Davis and his team at the University of Texas (UT), Austin, Department of Chemistry and Biochemistry. Published in December 2004 in the *Journal of the American College of Nutrition*, the study compared nutritional data from the U.S. Department of Agriculture for 43 different vegetables and fruits between 1950 and 1999. They found significant reductions in protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C since 1950. Davis and his colleagues attributed this decline largely to agricultural practices focused on enhancing size, growth rate, and pest resistance, often at the expense of nutritional quality (Davis et al., 2004).

Global Soil Degradation

Professor John Crawford, an internationally recognized expert in soil, plant nutrition, and microorganisms, wrote on the World Economic Forum blog:

“A rough estimate of the current rate of soil degradation suggests we have about 60 years of topsoil left. Approximately 40% of agricultural soil worldwide is classified as either degraded or seriously degraded, the latter meaning that 70% of the topsoil is gone. Farming methods that deplete carbon from the soil leave it less resilient and more nutrient-poor. Even Europe’s well-managed agricultural land is being lost at an unsustainable rate.”

5. Imbalanced Gut Flora

Imbalances in gut flora are common and can lead to issues with nutrient absorption. Digestive problems such as IBS, inflammatory bowel diseases, chronic constipation, acid reflux, or diffuse subclinical gastrointestinal disorders are widespread and appear to be on the rise. These issues impair the absorption of essential vitamins and minerals, increasing the need for higher nutrient levels.

6. Exposure to Toxins

Today, we are exposed to more toxins than ever in human history. Extensive research indicates that individual toxins and their combinations—commonly referred to as the cocktail effect—can be key contributors to disease. According to Lavezzi AM et al., toxins and endocrine-disrupting chemicals can negatively affect health. It is possible that the recommended levels of essential vitamins and minerals are too low to adequately support the body’s detoxification processes (Lavezzi AM et al., 2023).

7. Certain Situations Demand Higher Nutritional Intake

In some cases or situations, an increased nutrient intake may be necessary. When foods have a poor nutritional profile, or if one is exposed to toxins or experiences gut flora imbalances, the need for nutrients may be greater than expected.

Individuals Who Exercise Regularly Need Extra Nutrients

It’s not uncommon to catch a cold after starting to exercise following a long break. Typically, just as you’re getting into a routine, a cold sneaks up, forcing you to take a break from training. Once recovered, you start again, only to get sick again after a few weeks or months of training. Endurance training places significant stress on the body, as it produces large quantities of free radicals during exercise.

Lester Packer, a researcher at the University of California, Berkeley, USA, has extensively studied how antioxidants minimize damage from free radicals. He stated in an article in the *Journal of Sports Science*:

“There is a delicate balance between free radicals and antioxidants in biological systems, and both are needed to convert food into energy. However, exercise, like disease, can tip the balance toward excessive free radical production.”

Free radicals are molecules missing an electron. During exercise, oxygen use can increase ten to twentyfold compared to rest, generating enormous amounts of free radicals. While a certain amount is beneficial, excessive free radical production can overwhelm the body’s antioxidant defenses, leading to cellular damage. Studies on both animals and humans have shown that exercise-induced free radicals dramatically increase oxidation in cells, especially DNA oxidation, which can result in severe long-term effects such as premature aging and increased disease risk (Packer, L., 1997).

If you catch a cold after a few weeks of training, it’s likely due to insufficient antioxidants in your body. Should you stop exercising? Of course not. Supplements are an inexpensive safeguard against free radical damage. Lester Packer found that antioxidants can prevent free radical damage to cells and DNA caused by exercise.

Tommi J. Vasankari, a Finnish researcher at Turku University, Finland, gave a group of endurance athletes either a placebo or an antioxidant supplement (vitamin E, vitamin C, and CoQ10) daily for four weeks. The group receiving antioxidants increased their LDL antioxidant capacity by 30–40%, both before and after exercise (Vasankari, T.J., et al., 1997).

If you exercise and want to stay on the safe side, we recommend a comprehensive vitamin and mineral supplement containing antioxidants, along with additional CoQ10. However, ensure a 2–3 hour gap between exercise and the time you take extra antioxidants via supplements. This is important.

Women Trying to Conceive or Who Are Pregnant Need Extra Nutrients

A woman of childbearing age who wishes to conceive needs folic acid, a water-soluble vitamin sometimes referred to as vitamin B9, even if she maintains a healthy diet. Folic acid is part of the B-vitamin complex, which includes eight B-vitamins. Folic acid and folate are often used interchangeably, but folic acid is typically found in supplements or fortified foods, while folate occurs naturally in food.

Wald NJ et al. described in the *American Journal of Public Health* that folate is essential to prevent neural tube defects (spina bifida) in babies. A folate deficiency can lead to these defects in fetuses (Wald NJ et al., *American Journal of Public Health*, 2009). Folate is abundant in foods such as liver and yeast. If planning a pregnancy, it’s advisable to take folic acid or folate supplements 3–6 months prior. However, single B-vitamins should not be taken long-term, as all eight B-vitamins function as a complex. A multivitamin-mineral designed specifically for those trying to conceive or who are pregnant is a better option, as it includes all B-vitamins and many other essential nutrients.

Summers BL et al. reported in *Clinical and Experimental Research* that zinc supplementation during pregnancy reduces the risk of asymmetric fetal growth (Summers BL et al., *Clinical and Experimental Research*, 2009).

A research team led by John Colombo from the University of Kansas found that children of mothers with higher levels of DHA (a key omega-3 fatty acid) during pregnancy had better attention spans at two years of age and developed faster at six months compared to children of mothers with lower DHA levels. This was published in *Child Development*, 2004 (Colombo J et al.). Attention span is considered a critical component of intelligence development during youth. DHA plays a significant role in brain development for fetuses and growing children. Fatty fish contains both EPA and DHA (omega-3 fatty acids). However, pregnant women are often advised to limit fish consumption due to environmental toxins.

Flaxseed oil, chia seeds, and plant-based oils are sometimes marketed as good sources of omega-3. However, these contain ALA (alpha-linolenic acid), a form of omega-3 that must be converted to EPA and then DHA to be fully utilized by the body. The conversion rate from ALA to EPA and DHA is between 0–9%, meaning impractically large amounts of flaxseed oil or chia seeds would be required to achieve relevant omega-3 levels. Moreover, seeds contain omega-6, which is already overly abundant in modern diets. Therefore, it’s a good idea to take fish oil supplements if you are planning to conceive or are pregnant. Iron is another mineral often deficient in pregnant women and difficult to obtain in adequate amounts through diet alone.

Contact our customer service at [email protected] for a free protocol tailored to those who are trying to conceive or are pregnant.

Women Who Are Breastfeeding Need Extra Nutrients

Studies indicate that breastfed children have better cognitive abilities compared to those fed formula, likely due to the DHA content in breast milk. Dr. Bruce Holub, Professor Emeritus of Human Health and Nutritional Sciences at the University of Guelph and former head of the Nutrition Society of Canada, states:

“Supplementation of 200 mg DHA daily for four months postpartum resulted in higher circulating DHA levels in plasma phospholipids and higher scores on the Bayley Psychomotor Development Index at 30 months of age.”

This was confirmed by Colombo J et al. in the *American Journal of Clinical Nutrition* in 2013.

Lauritzen L et al. published in *Lipids* that high DHA levels in breast milk correlate with improved visual development in full-term infants and optimized activity in newborns (Lauritzen L et al., *Lipids*, 2004).

A Norwegian study by Helland IB et al., published in *Pediatrics* in 2003, showed that women who supplemented with 1183 mg DHA and 803 mg EPA daily from week 18 of pregnancy through a three-month postpartum period had children who, at four years old, exhibited more favorable psychological development based on IQ tests (Helland IB et al., *Pediatrics*, 2003).

Benisek, Shabert, and Skornik reported in 2000 that pregnant and breastfeeding women in the U.S. consume an average of 54 mg DHA daily (Benisek et al., *Obstetrics and Gynecology*, 2000).

Richard C et al. wrote in *Advances in Nutrition* that an expert panel from the Society for the Study of Fatty Acids and Lipids recommends pregnant and breastfeeding women consume 300 mg DHA daily. The DHA level in breast milk is directly proportional to the mother’s dietary intake of DHA (Richard C et al., *Advances in Nutrition*, 2016). Therefore, taking additional DHA supplements during pregnancy and breastfeeding is advisable.

There are excellent multivitamin-mineral options for breastfeeding individuals. Contact our customer service at [email protected] for a free protocol tailored to breastfeeding mothers.

Elderly Individuals Need Extra Nutrients

People over 70 may need supplements of calcium and vitamin D. This is supported by Bischoff-Ferrari et al. in the *Journal of Bone and Mineral Research*, 2004. Vitamin D and calcium are essential for reducing the risk of fractures, which are more common among older individuals.

Vitamin D is a fat-soluble vitamin (technically a group of prohormones) available in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being the most bioavailable form. Vitamin D ensures the correct balance of calcium and phosphate, crucial for bone tissue formation and the proper functioning of the nervous system. It also contributes to normal immune system function. Vitamin D is primarily produced when ultraviolet rays from the sun interact with cholesterol in the skin. Using sunscreen with an SPF of 8 reduces vitamin D production by 95%. In Nordic countries, sunlight is only strong enough to produce vitamin D during summer, making supplements necessary during the winter months.

Calcium is a mineral required for the formation of teeth, bones, blood clotting, and nerve function, among other things. Calcium deficiency can lead to weak bones, constipation, sleep problems, reduced stomach acid production, menstrual pain, and dental issues. For optimal calcium absorption, adequate levels of stomach acid, vitamin D, and vitamin C are necessary. There are also excellent multivitamin-mineral options for women over 55 and men over 55.

Vegetarians, Vegans, or Fruitarians Need Extra Nutrients

People following vegetarian or vegan diets are at risk of deficiencies in zinc, iron, vitamin B12, iodine, and calcium, according to research published by Neufingerl N et al. in *Nutrients* (2021). The severity of nutrient deficiencies depends on the strictness of the diet. Fruitarians and vegans often experience more significant and severe deficiencies.

Zinc deficiency can easily occur due to the high phytic acid content in vegetarian diets, which inhibits zinc absorption, and the generally lower zinc levels in plant-based foods.

A deficiency in the critical omega-3 fatty acids EPA and DHA is also common among vegetarians and vegans. While ALA can be obtained from seeds and nuts, the conversion rate to EPA and DHA is only 0–9%. The plant-based forms of DHA are not sufficiently effective, in our opinion.

Vitamin D3 is challenging to obtain even for non-vegetarians during Swedish winter months. Strict vegetarians face even greater difficulties maintaining sufficient vitamin D3 levels during these months.

Smokers or Those Exposed to Toxins Need Extra Nutrients

Research indicates that smokers have significantly lower levels of vitamin C in their blood, regardless of diet, gender, age, weight, ethnicity, or alcohol consumption (Schectman G. et al., *American Journal of Public Health*, 1989). This is not surprising, as vitamin C is an antioxidant, and cigarettes—whether through active or passive smoke—contain large amounts of free radicals that deplete the body's antioxidants. Similarly, people exposed to environmental toxins in urban or industrial settings would likely benefit from antioxidant supplementation.

People with Gastrointestinal Issues Need Extra Nutrients

Individuals suffering from gastrointestinal disorders often have trouble digesting and absorbing nutrients. Research suggests that dietary supplements are a safe and effective long-term treatment for mild and severe gastrointestinal issues (Borody TJ et al., *Journal of Clinical Gastroenterology*, 2003; Shen J et al., *Inflammatory Bowel Disease*, 2014). Other studies show that beneficial probiotics can positively impact various gastrointestinal conditions (Gionchetti P et al., *Gastroenterology*, 2003).

People Living at Northern Latitudes During Winter Need Extra Nutrients

*Illustrerad Vetenskap* published an article in September 2010 highlighting that vitamin D is key to the immune system. The article also noted that the majority of Sweden's population suffers from vitamin D deficiency during winter, which is concerning as researchers worldwide find strong evidence linking vitamin D deficiency to various health risks (Cashman KD et al., *American Journal of Clinical Nutrition*, 2016).

During the summer months, vitamin D is produced when sunlight interacts with the skin. However, from September to April, the sun's rays in northern latitudes are too weak to stimulate vitamin D production. Cautionary messages about sun exposure may have contributed to a noticeable increase in vitamin D deficiency among the population. For example, sunscreen with SPF 8 reduces the body's vitamin D production by 95%. One way to avoid sunburn, aside from practicing sun safety, is to ensure adequate levels of antioxidants in the body, including skin cells. Vitamin D supplementation is recommended for everyone during the winter months. Evidently, our diet is insufficient to meet vitamin D needs, as most Swedes experience a deficiency during winter. If your vitamin D levels do not improve despite supplementation, you may also need magnesium. The enzyme that activates vitamin D in the body depends on magnesium to function properly. Without sufficient magnesium, it can be challenging to maintain normal vitamin D levels.

Dietary Supplements Are More Important Than You Might Think

We believe we eat a balanced diet, but in reality, we often don’t. Even if we do, there’s a risk we aren’t getting enough nutrients. Our soils are depleted, gut imbalances are common, and we are exposed to more toxins than ever before. Additionally, the recommended daily intake levels are set to meet the minimum requirements to prevent deficiency diseases, not to optimize health.

Today, dietary supplements are not just about avoiding deficiency diseases but about optimizing health, supporting gut health, managing life’s stresses, enhancing athletic performance, ensuring a healthy pregnancy, providing adequate omega-3s for breastfeeding infants, reducing damage from cigarettes, vehicle exhaust, and other free radicals, or simply as an inexpensive insurance against nutrient-poor food. We have countless success stories from people who have benefitted from our supplements and health protocols.

Contact us at [email protected] if you would like one of these protocols.

Author