Food supplements can add missing nutrients to your diet or can augment those you consume in whole foods. You can take them for a variety of reasons; for example, to help reach a fitness or health goal, to cope with an aversion to a particular nutrient-rich food, or simply as insurance that you receive adequate overall nutrition. Food supplements can include products that add protein, vitamins, and minerals or calories to your diet, and all these offer advantages and disadvantages.
Protein Supplements
Protein is a macronutrient you need to consume each day to support growth, tissue maintenance, and immune health. Protein supplements, available as powders, shakes, or bars, provide high-quality protein to your diet and can boost your protein intake on days you don’t eat sufficient whole-food proteins. They can also supply specific benefits to promote fitness. For instance, whey-based supplements are rich in branched-chain amino acids, which can speed muscle recovery after an intense workout. On the other hand, protein supplements can add an unnecessary expense to your budget, because whole foods can give you all the protein you need. In addition, while consuming more protein than your body can use is not harmful if you are in good health, if it adds extra calories to your diet you may wind up gaining unwanted weight.
Vitamin and Mineral Supplements
Vitamins and minerals support a wide variety of functions in your body, and the amounts you need vary depending on your age and health status. Supplements can help maintain optimal health if your dietary intake is low, whether because you are on a calorie-restricted diet or because you don’t like eating particular foods containing a specific nutrient. However, consuming too much of some vitamins or minerals can adversely affect your well-being. Fat-soluble vitamins can accumulate in your fat tissue if you routinely take in more than you need; for instance, too much vitamin A over time can cause liver abnormalities and birth defects. Toxicity can also occur from the overconsumption of minerals. Excess iron, magnesium, selenium, or zinc can all cause digestive problems, too much calcium might dispose you to kidney stone formation and high manganese intake can lead to neurotoxicity.
Calorie Supplements
High-calorie supplements are beneficial when dealing with some health conditions. Cancer, for example, can result in nutritional deficiencies because of changes in the way your body metabolizes food and potential appetite loss. AIDS and anorexia can also result in body wasting. Supplements that supply a combination of protein, carbohydrates, and healthy fats can add both nutrients and calories to help combat weight loss during recovery. Picky eaters, rapidly growing children, or extreme athletes might also benefit from high-calorie supplements. In the absence of any of these conditions, however, consuming this type of food supplement may merely add extraneous calories to your diet, resulting in the accumulation of excess body fat.
Considerations
Except in special circumstances, whole foods are your healthiest choice for getting your daily nutrients. Occasional food supplements are unlikely to cause harm, but even the best of them can lack the fiber, phytochemicals, and other health-protective nutrients naturally available in a varied, well-balanced whole-food diet.
Source: https://healthyeating.sfgate.com/advantage-disadvantage-food-supplements-6106.html