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Even a good diet often comes up short in replacing what our bodies need. This is because our individual needs are shaped by our genetics, medications, exposure to environmental toxins, lifestyles, levels of stress, and more. If you would rather eat more and avoid nutritional supplements, consider this: The more you eat, the more vitamins you may need. Several research studies have demonstrated that the best way to increase your lifespan is to eat less. This is because burning calories from food creates loads of free radicals and other cellular products than can accelerate the aging process. When the antioxidant stores that usually protect us become depleted we suffer oxidative stress. Without additional antioxidants from supplements, the oxidative stress leads to the degeneration we call aging. So how do you balance your need for food and supplements?

For illustration, consider the case of Mary Beth, a 44 year old administrative assistant. She had been experiencing low energy, frequent colds, and scaly dry skin over a 6 month period despite several trips to an urgent care center. Mary Beth had decided when she turned 40 that she would take better care of herself. She had been overweight, out of shape and was constantly taking anti-acids for her upset stomach. Over the past few years she had successfully lost weight by choosing lots of vegetables, beans, whole grains, and occasional lean animal meat over processed meats, dairy, sugar, coffee and alcohol. Much of her belly fat had melted off with improved control of insulin levels on a low-glycemic diet and elimination of dairy had improved her digestion. She was pleased with the changes in her body, but chose not to take vitamin or mineral supplements because a doctor friend had told her that nutritional therapy was hogwash; and besides, she was eating plenty of food in four meals per day. Her work was moderately stressful and the past year had been difficult since her father died of a heart attack. When a friend at work mentioned that she looked pasty and puffy in the face she sought the help of a specialist.

Mary Beth's physical examination revealed normal blood pressure, low body temperature, minimal height loss, high normal body fat and body mass index, suboptimal waist to hip ratio, dry, pale skin and brittle hair. Initial blood studies revealed low thyroid, low white cell count, a single liver function abnormality and an elevated cardiovascular disease risk marker. Her active thyroid hormone was low due to a deficiency in selenium, which is required in the conversion of the inactive hormone to the active hormone. Her white blood count was low making her more susceptible to illness. Recognition of a low liver function test correlated with a probable zinc deficiency as the cause of her low white count and sluggish immune system. Finally, an elevated homocysteine level indicated increased risk for eventual heart attack or Alzheimer's dementia.

Mary Beth and the rest of us live in a time when farming practices do not guarantee minerals and vitamins from the soil, some foods are genetically altered for the worse, many foods are stored for long periods, over processed and over prepared. It is no wonder that a staggering 80% of Americans are deficient in one or more nutrients on a daily basis. Even using the levels just needed to prevent deficiency diseases, USDA survey reports 37% of Americans are deficient in Vitamin C, 70% of Americans are deficient in Vitamin E, and 75% of Americans are deficient in Zinc. Despite her admirable food selections, Mary Beth would benefit from targeted nutritional therapy to overcome her symptoms and future risk of disease. The supplementation of the mineral selenium would provide for an increased presence of active thyroid hormone and improved control of metabolism, skin maintenance and body temperature. Zinc supplementation and addition of zinc-rich foods such as eggs and wheat germ would help her immune system to recover over time and restore her liver function test. While continuing to trim her waist, Mary Beth would be given folate and B vitamins to reduce the dangerous level of homocysteine and improve her heart attack risk. With good eating habits and an understanding of her needs for supplementation, we can feel confident that Mary Beth will find the balance that she desires and live with an improved sense of well-being.

It is important to understand that even with the most balanced of diets supplementation is beneficial for the maintenance of health and vitality. According to integrative health specialist Andrew Weil, MD, "Supplements are best viewed as insurance against gaps in the diet and against increasing toxic pressures from the environment."