Short answer, no. Supplements cannot replace foods in a healthy diet and the best way for your body to obtain nutrients is through food. Delivering nutrients to your body by eating food over the course of the day allows time for your body to process and absorb nutrients, compared to a supplement which delivers a vitamin, mineral or product in a single large dose. This can upset our body and sometimes shows signs of certain side effects.
There has been little research done in supplements for SCI individuals. However, the studies do not show positive effects in taking supplements compared to an adequate wholefood diet. There was only one study completed that showed a positive outcome from taking a creatine and vitamin D supplement. Creatine is naturally found in meat products and helps us produce energy for short outburst movements. Vitamin D has many roles in synthesis reaction and lately has been investigated for its link with bone health. Vitamin D can be found in foods like eggs, seafood and mushrooms but can also be synthesized by our skin when we spend time outside in the sun. The research shows that spending 15-20 minutes in the sun provides us with adequate vitamin D stores for the day.
The only time a supplement should be taken is for individuals who have a nutrient deficiency or for people who cannot meet their nutrient targes through food alone. Eating a healthy well-balanced diet will not only give you adequate amounts of important vitamins and minerals but also fibre, protein, carbohydrates, and plenty of antioxidants to help all the bodies system.
Tips to watch out for regarding supplements
- If it sounds too good to be true, it probably is… There are some wild health claims
- No supplement could replace food. Always aim for food first
- Can use certain supplements as a convenience factor (protein powder, fish oils)
- Speak to your GP or a dietitian if you have any concerns regarding nutrient deficiencies
This week’s recipe: Protein pancakes! If you decide to use supplements to enhance your foods, then a simple but tasty recipe like protein pancakes may be a good idea. An alternative to using protein powder is buying a packet of just plain milk powder! Don’t forget to also top up your pancakes as it’s a meal that provides good opportunity to incorporate dairy, fruit and berries to help you feel fuller and provide a wider range of nutrients. Get creative!
Reference: Angela Navarrete-Opazo, Pilar Cuitiño, Inés Salas. (2017). Effectiveness of dietary supplements in spinal cord injury subjects. Disability and Health Journal. Volume 10, Issue 2. Pages 183-197, ISSN 1936-6574. https://doi.org/10.1016/j.dhjo.2016.12.002.
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