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Did you know?
While Vitamin B12 has an adherence of 80% to the Dietary Reference Intake and Vitamin C has an adherence of 51%, there are other nutrients that people may have not heard of very much, that actually have a much lower adherence:
Only 12% - 14% of people get enough Vitamin E

According to an article published by the Oregon State University, less than 12% of the tested subjects meet the daily requirement for Vitamin E from α-tocopherol.

According to Wikipedia, less than 14% of the population adhere to the recommended Dietary Reference Intake for Vitamin E.

Only 8% of people get enough Choline

In a US national survey, NHANES 2007-2010, which surveyed 16 444 individuals, only 8% met the recommended intake for Choline.

(Choline is also related to as Vitamin B4 and is considered an essential nutrient)

Only 5% - 8% of people get enough Fiber

In this Vox article, it states that only 5% of people meet the Institute of Medicine’s recommended daily target for fiber of 25 grams for women and 38 grams for men.

According to Wikipedia, 8% of the population adhere to the recommended Dietary Reference Intake for Fiber.

Only 0% - 8% of people get enough Potassium

In a US national survey, NHANES 2007-2010, which surveyed 16 444 individuals, 0% met the recommended intake for Potassium.

In another study, NHANES in 2003-2008, which surveyed 12 581 adults, less than 2% of adults met the recommendations for Potassium consumption.

According to NHANES 2003-2006 study which surveyed 16 110 US residents , only 3% had total usual intakes of Potassium greater than the adequate intake.

According to Wikipedia, the percent of population that adhere to the Dietary Reference Intake for Potassium is less than 8%.

Potassium deficiency may cause heart palpitation, muscle cramps, digestive problems, weakness and fatigue (HealthLine article).


And the list goes on, with Vitamin D, Vitamin K and other micronutrients.
Even though many people don't understand why we need them, they suffer the consequences of missing these nutrients.



Over 88% fail to meet the needs for Vitamin E, Potassium, Vitamin D and Choline.
According to an article published by the Oregon State University:

"US national survey NHANES 2007-2010, which surveyed 16 444 individuals four years and older, reported a high prevalence of inadequacies for multiple micronutrients. Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C".

"100% of the population had intakes lower than the AI for potassium, 91.7% for choline, and 66.9% for vitamin K."

While none of the population reaches their nutritional needs from food, there are several micronutrients that most of the people lack of, such as Vitamin E, Potassium, Vitamin D, Vitamin K and Choline - and the list goes on.

Image description:
Percent of US population that doesn't meet the Estimated Average Requirement (EAR) for specific micronutrients
"I'll just take multivitamins"? Think again
While there is much publicity about the potential benefits of supplementation, there is less awareness of their possible harmful effects. They might give you more of what you already have and less of what you need. Synthetic nutrients are not a solution for your health, especially on the long run.
You still don't get enough of the problematic nutrients
When you check for the micronutrients in detail, you might have the suprise to see that you will still lack the ones that general populations is most deficient of. Most of the multivitamins lack to provide any of the problematic nutrients like Potassium, Calcium, Magnesium, Fiber, Choline (Vitamin B4), Vitamin K or Vitamin D. Check it for yourself.
You can easily overdose multiple nutrients
When you take enough of a specific nutrient from food and then you add the artificial supplementation because you get it "in a bundle" with other artificial nutrients, you risk overdosing, which can cause health issues.
Click here to see such examples
Extra vitamin A supplements can lead to dangerous, toxic levels if taken too frequently [source]
Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps [source]
Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage [source]
Calcium supplement use may increase the risk for coronary artery calcification [source]
High doses of beta carotene have been linked to a greater risk of lung cancer in smokers [source]
Extra calcium and vitamin D may increase the risk of kidney stones [source]
High doses of vitamin E may lead to stroke caused by bleeding in the brain [source]
Vitamin K can interfere with the anti-clotting effects of blood thinners [source]
Taking high amounts of vitamin B6 for a year or longer has been associated with nerve damage that can impair body movements (the symptoms often go away after the supplements are stopped) [source]
"Iron is a double edge sword. You need a little bit, but if you have too much, it becomes toxic. Vitamin manufacturers [...] throw in iron and copper, thinking «Well, you need these», not recognizing you're already getting enough in foods and if they add it to your supplement, you are getting too much." - Dr. Neal Barnard [source]
From all of the micronutrients, multivitamins are the number one cause of visits to the Emergency department
A study published in The New England Journal of Medicine found that adverse effects of supplements were responsible for an average of about 23,000 emergency department visits per year [source]
If you really need to choose supplements, instead of "lettting go" to the supplementat industry, go a step further and see what nutrients you are lacking, by using the food journal for a week. Then you know what you're missing and could decide if you want to supplement or choose to eat more foods that are high in those missing nutrients.
Other reasons to avoid synthetic supplements
It's legal for manufacturers not to give you all the forms, but to say they provide 100%

As Dr. Neal Barnard explains: "Nature has 8 forms of Vitamin E. If I put it into my supplement pill, I can legally call it Vitamin E if it has only one form. And if you're eating too much of one form of Vitamin E, it reduces your absorption of all the others."

Source & copyright: Power Foods for the Brain | Neal Barnard | TEDxBismarck
Research consistently shows that synthetic nutrients are no replacement for a healthy, balanced diet.

Getting natural nutrients from whole foods is always a better option.

Source: https://www.healthline.com/nutrition/synthetic-vs-natural-nutrients

The question you might ask is: what are the most nutritious foods that I should include in my diet?
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