Speaking to the Express, one of their nutrition scientists, Helena Gibson-Moore, said: “It is important to remember that supplements should not be used as a substitute for a healthy diet.
“Eating a balanced and varied diet should provide sufficient amounts of vitamins, minerals and other nutrients required for good health, as well as important nutritional components such as fiber and natural bioactive compounds (such as polyphenols), except vitamins. D.
“A healthy, balanced diet usually contains plenty of fruits and vegetables, whole grains, dairy or dairy alternative foods, beans and legumes, and other protein foods such as fish, lean meats, eggs, nuts and seeds, and small amounts of unsaturated oils such as vegetables. or olive oil.”
However, Helena says there are some caveats for those following a vegan diet.
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She said: “If you follow a vegan diet there are some nutrients that are harder to get, so the NHS recommends you include fortified foods or supplements containing nutrients such as vitamin D, vitamin B12, iodine, selenium, calcium and iron. “
Helena also warns about the use of supplements: “Several reviews and meta-analyses (where data from several studies are analyzed together) generally show no beneficial effect of vitamin and mineral supplements to reduce the risk of chronic diseases (such as cancer and cardiovascular disease).
“In some cases, the use of high-dose supplements (such as beta-carotene) has been shown to have an adverse effect on disease risk.”
Even so, the supplement is not without some benefits.
DO NOT LET GO
Regarding vitamin D, Helena added that there are some specific recommendations for vitamin use: “Adults and children over 5 years of age should take (or should be given) a vitamin D supplement of 10 micrograms (µg) daily during autumn and winter.
“Babies from birth to 1 year should be given a daily supplement with 8.5 to 10 micrograms (µg) of vitamin D throughout the year (unless they consume more than 500ml of formula milk per day), and children aged 1 to 4 years should be given vitamin D supplements 10 micrograms daily throughout the year.
“The government recommends that people who cannot go out often, or who cover their skin when outside, should take a vitamin D supplement of 10 micrograms (µg) every day throughout the year.
“People with dark skin, including those of African, African-Caribbean or South Asian background, should consider taking a vitamin D supplement of 10 micrograms (µg) daily throughout the year.”