History of Nutrition

During the 18^th century, people began identifying components of a healthy diet. This revelation occurred when early scientists showed that adding citrus fruits to the diet prevented scurvy. The following century, science recognized that eating unpolished rice instead of polished rice prevented beriberi. Similar developments furthered the concept of nutrition by the early 20^th century.

Vitamins, minerals, and antioxidants are now recognized as nutrients necessary to sustain human life. Research has shown that nutrient deficiency leads to declining health and eventually, disease. While experts agree that a well-rounded diet is the optimum way to obtain vitamins and minerals, it is also recognized that most people don’t consistently eat a healthy diet, including five to nine servings of fruits and vegetables daily. Getting all your essential nutrients can be problematic.

Recommended Daily Intakes (RDIs)

Human nutrition is a complex science. Ongoing research adds to this complexity by continually challenging accepted practices. Mounting evidence may indicate a need to update RDIs, but official revisions generally occur years later. Recall the media attention on folic acid: (1) deficiency can lead to birth defects and (2) increased amounts of folic acid reduce homocysteine[1] levels, thus reducing the risk of cardiovascular and cerebrovascular disease.[2] RDIs eventually reflected increased values for folic acid. An official recommendation for intake of various nutrients is likely to lag behind scientifically established levels for maintaining average health.

Consider your health goals. Dr. AE Harper, previously the chair of the RDA committee, declared that the Recommended Daily Allowances (RDAs) “are not recommendations for the ideal diet.”[3] For example, the RDA of 60mg for Vitamin C does prevent scurvy, but recent research suggests that 750mg to 2,000 mg daily combats free radical damage[4] that causes cancer, heart disease, diabetes, and other diseases.[5] This premise indicates that officially recommended intakes are based on preventing certain diseases and maintaining average health, rather than optimizing individual health.

Nutritional Value of Food

Another problem lies in our primary source of nutrition: food. Insurmountable stacks of research show that foods undergo many changes during storage and processing, including a significant loss in nutritional value. It is still largely unknown how storage and processing impacts non-nutritive health components such as flavonoids, carotenoids, and catechins. [6] Even the 1989 RDA Handbook recognizes that the health-promoting capacity of the foods we eat cannot be determined. It states that the nutritional value of foods varies greatly due to processing methods, time in storage, and preparation methods. For example, up to 70% of vitamin B₆ is lost in processing meat and as much as 90% in milling cereals.[7] A recent article published by the Mayo Clinic concurs.[8]

Supplementation for Disease Prevention

The value of supplementation relative to certain health conditions prevails in the media. We have room here for just a few highlights. Linus Pauling, Nobel Prize winner, showed the value of Vitamin C in lowering the risk of cardiovascular disease.[9] Evidence suggests that vitamin E and other antioxidants prevent or minimize free-radical damage associated with many diseases and “aging” processes, including cancer, circulatory problems, and arthritis.[10] Calcium supplementation during childhood is associated with adequate bone mass as an adult, reducing the risk of fracture.[11] Studies show that if you don’t get enough calcium, your body will rob what it needs from its calcium stores – bones and teeth. Calcium deficiency increases susceptibility to fractures, increases risk of osteoporosis, and negatively impacts dental health.[1]

Effective Supplementation

Mounds of evidence have brought many science and medical experts to conclude that supplementation can be beneficial. Findings like those mentioned in this article have led many physicians and nutritionists to recommend a daily multivitamin as a preventative measure.[12] Should you choose to take micronutrient supplements, check with your health care provider, particularly if you use prescription medications. Opt for high quality pharmaceutical grade products that your body can assimilate, as cheap ingredients pass through providing little benefit.

When starting a nutrition and supplementation program, you’re gradually replacing old cells with healthier new cells. While some cells turnover in just days, others take up to a year to turnover. Much like reviving a neglected plant, you’ll feel some differences in a short time, but the biggest benefits take place gradually over time. So, stick with it!