Our food supply is rich with nutrients that give us energy and protect our bodies from disease, says Linda VanHom, PhD, RD, professor of preventive medicine at Northwestern University in Chicago and a representative of the American Dietetic Association. Medical experts are just beginning to understand the ways that nutrients in food interact together.

For example, the vitamins, minerals, and other health-promoting agents found in plant-based foods work together and in balance, says VanHom. Most nutrients and minerals cannot be absorbed without the presence of others, and these subtle interactions are impossible to imitate in a pill. In addition, the danger of supplements is that they throw off nature’s natural balance, creating overdoses of some nutrients
and deficiencies in others. VanHom’s prescription? Eat plant-based foods, such as fruits, vegetables, and whole grains. “Eat them abundantly and in variety”

Occasionally, moderate supplementation might be necessary for good health, advises VanHorn. Here’s when:

• During high-stress times, a generic-brand multivitamin with moderate amounts of the major vitamins and minerals might provide a boost for the immune system.
• Pregnant women should get enough folic acid—a B vitamin—which has been shown to lower the incidence of certain birth defects. VanHorn recommends taking a multivitamin that contains the B compounds, since folic acid can’t be absorbed without other vitamins and minerals such as C, E, and calcium.
• If you are anemic, a vegetarian, or have food allergies that prevent you from eating certain foods, you may want to consider supplementation. For instance, if you can’t eat dairy products, you may run the risk of a calcium deficiency.

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Tags: good health advices, natures medicine