July 28, 2022 | By Dr. Ronald Hoffman
It’s been a bad few years for veracity. Unfounded claims abound. Product pitches assault us with no tether to reality. Science is misappropriated for commercial and political gain.
Don’t get me wrong: I think there’s value in certain plant-derived nutrient supplements. Before it sounds like I’m dismissing an entire group of products, you should know that there are a few categories where these constituents of fresh produce can have benefits.
For instance, there are some phytonutrient concentrates with validated, standardized extracts of key plant constituents like resveratrol, EGCG, pomegranate proanthcyanidins, sulforaphane, fisetin, lutein, curcumin, quercetin, luteolin, lycopene, dietary nitrates, aged garlic extract and others. They are not merely ground up fruits and vegetables, but rather carefully distilled purifications of specific, well-studied plant compounds. They are quality-tested to guarantee delivery of precise amounts of each nutrient.
As usual with dubious marketing spiels, the “miracle” fruit and veggie pill promoters proceed from a kernel of truth. There really is a factual basis for concerns about fruit and vegetable consumption in the US. 87 percent of Americans don’t meet recommendations for fruit consumption, and 91 percent don’t meet recommendations for vegetable consumption.
Moreover, a 2014 study published in the Journal of Epidemiology and Public Health found that people who ate seven or more portions of fruit and vegetables a day had a 42% lower risk of death at any point in time than those who ate less than one portion. The more fruits and vegetables you eat, the more protection you’re afforded from disease and death—what’s referred to in medicine as a “dose-response effect”.
Compared to eating less than one portion of fruit and vegetables, the risk of death by any cause is reduced by 14% by eating one to three portions, 29% for three to five portions, 36% for five to seven portions and 42% for seven or more.
The illogical leap occurs when we falsely equate taking fruit and vegetable pills with eating actual fresh produce. They’re not the same.
Are you old enough to remember the mid-twentieth century infatuation with the idea of “food pills” for extended space voyages? It was a popular science fiction theme. Why bother with all the fuss of eating meals when science could provide you with all the nutrients you need in a concentrated pill?
The issue is tackled in a Discovery Magazine article entitled “The Enduring Appeal of a Meal in a Pill”.
The article states: “Food pills were heralded repeatedly and with certainty. So why don’t we have them? Because a meal in a pill is an impossibility.”
An American Journal of Clinical Nutrition review addresses this succinctly, insofar as the benefits of fruits and vegetables are concerned:
“The key question is whether a purified phytochemical has the same health benefit as does the whole food or mixture of foods in which the phytochemical is present . . . We propose that the additive and synergistic effects of phytochemicals in fruit and vegetables are responsible for their potent antioxidant and anticancer activities, and that the benefit of a diet rich in fruit and vegetables is attributed to the complex mixture of phytochemicals present in whole foods [emphasis added].”
Research indicates that the benefits of whole fruits and vegetables cannot be distilled down into a pill. Many of the health effects may be mediated by the impact of substantial portions of healthy fibers and associated phytochemicals on fostering a favorable intestinal microbiome, thus affecting metabolism, immunity, and even mood.
Marketers of fruit and vegetable pills invoke reassuring words like “purity”, “real food”, “nature”, “superfoods”, and “balance”. They decry the use of “synthetic” vitamins, although the ingredients of most supplements are indistinguishable from the “natural” nutrients found in fruits and vegetables.
They claim that their proprietary extraction methods—”flash-freezing” or “cold extraction”—maintain 95% of the nutritional potency of fresh fruits and vegetables, without adducing any proof of that assertion.
Unlike most supplements and foods, their labels usually do not indicate the specific amounts of vitamins and minerals they contain in relation to the RDA.
The marketers claim that a few pills yield the equivalent of “the real nutrition of over 10 servings of fruits and vegetables a day”. But how can that be, when hundreds of grams of fiber, polyphenols, live enzymes (which may not survive the dehydration process) and other crucial health-supporting substances are not present? Remember, each capsule is about 1 gram (1000 milligrams); a small 2 ounce serving of a fruit or vegetable is equivalent to 57 grams! Don’t tell me that 56 grams or so of that weight is simply worthless water to be extracted and discarded!
With the possible exception of just one company, the “evidence” they present for the effectiveness of their products is purely anecdotal, based on testimonials that are difficult to authenticate—and sometimes strain credulity. Fruits and vegetables are healthy, but by what means does their consumption result in rapid, dramatic reversal of weight gain, cancer, high cholesterol, infectious diseases, venous stasis ulcers, even brain lesions?
In science, double-blind placebo controlled trials are considered the “gold-standard” for proving efficacy. Testimonials are considered the most unreliable form of proof. No good researcher would base a conclusion on them.
To its credit, one company did undertake some small studies that demonstrate treatment effects of their supplements: Juice Plus. But in my opinion, their studies are of poor quality, at best are only single-blind, and were underwritten by the company that makes Juice Plus, which can be a potential source of bias. It may be that for some people who are sick or don’t eat many fruits and vegetables, taking a few dehydrated plant concentrates provides them with just enough basic nutrients to upgrade their health, lower their cholesterol a few points, or slightly shorten the duration of their colds, for example.
But nowhere is there evidence that such an effect could not be achieved with a basic multivitamin/mineral supplement. No studies have been performed that offer a head-to-head comparison of fruit and veggie supplements vs. conventional multis. Had they been done, it’s quite likely the multivitamins would have conferred similar or superior benefits—as they have already demonstrated in many properly conducted studies of multis vs. placebo.
Of additional concern is the exorbitant price of these fruit/veggie pills. When formulating vitamin supplements, there are real costs associated with the ingredients. For example, a kilo of vitamin C goes for about 6-10 dollars on the open wholesale market (up from 3-5 dollars just a few years ago). Admittedly, the markup is enormous when that raw material is formulated into a tablet or capsule or incorporated into a multi.
But with fruits and vegetables, especially in a proprietary blend whose constituents might vary accord to market prices, there’s no certainty as to the cost of the raw materials, which might be sourced from cheap produce deemed unacceptable for supermarket shelves. Imagine paying 90 dollars (“preferred customer” price) every month for your daily dose of a few capsules of powdered fruits and vegetables?
Worse yet is the false sense of security these pills impart to those who don’t eat their real fruits and vegetables!
So, what’s the answer? If you want to boost your health, take the time to eat the recommended 7-10 servings of fresh fruits and vegetables. Saving high double digits of dollars per month on pills should get you most of the way there, especially if you shop seasonally, or raise a few vegetables in a home garden.
If you want a short-cut, blend (not juice) whole fruits and vegetables into a delicious smoothie. Add whey, rice, pea or hemp powder for added protein, and some coconut oil, avocado, or flax oil for healthy fat.
Alternatively, take supplements with standardized amounts of recognized phytonutrients, or with documented attributes like raising nitric oxide. And steer clear of expensive pills that claim they’re all you need to take—to the exclusion of vitamins, minerals and other supplements—or that make outlandish claims of reversing serious diseases using dubious testimonials.
In a world where convenience often trumps nutrition, the quest for optimal health and well-being remains a perpetual pursuit. Fruits and vegetables, those colorful beacons of health, have long held the spotlight as nature's superfoods, delivering a cornucopia of essential vitamins, minerals, and antioxidants.
Are Fruit and Vegetable Supplements Really Worth Taking?
Yet, the demands of modern life can sometimes make it challenging to meet our recommended daily intake of these vital nutrients through whole foods alone. Enter the realm of fruit and vegetable supplements, promising a shortcut to improved health in the form of convenient pills, powders, and extracts.
But do these supplements truly live up to their health-boosting claims, or are they just another marketing-driven mirage?
In this article, we embark on a journey through the realm of fruit and vegetable supplements to uncover the science, benefits, and potential drawbacks, ultimately seeking answers to the question: "Do fruit and vegetable supplements really work?"
When it comes to maintaining a healthy diet, fruits and vegetables play a crucial role. Loaded with essential vitamins and minerals, they offer a wide range of health benefits.
However, the modern lifestyle often makes it difficult to consume an adequate amount of fruits and vegetables on a daily basis. This has led to the rise in the popularity of fruit and vegetable supplements.
Fruits and vegetables are nature's powerhouses when it comes to nutrition. They are rich in vitamins, minerals, and antioxidants that help support various bodily functions. These nutrients are crucial for maintaining overall health, boosting the immune system, and reducing the risk of chronic diseases. Regular consumption of fruits and vegetables has been linked to a lower incidence of heart disease, certain cancers, and obesity.
Fruits and vegetables are packed with essential nutrients that our bodies need to function properly. They are rich in vitamins, minerals, fiber, and antioxidants. These nutrients play a vital role in maintaining overall health and well-being.
For example, fruits like oranges and strawberries are a great source of vitamin C, which boosts our immune system and helps in collagen production. Leafy green vegetables, such as spinach and kale, are high in iron and vitamin K, which are necessary for healthy blood circulation and bone health.
The consumption of fruits and vegetables has been linked to numerous health benefits. Studies have shown that a diet rich in fruits and vegetables can reduce the risk of chronic diseases, such as heart disease, obesity, and certain types of cancer. The fiber found in fruits and vegetables helps in maintaining a healthy digestive system and can aid in weight management.
Additionally, the antioxidants present in fruits and vegetables play a crucial role in preventing oxidative damage caused by free radicals in the body.
The importance of fruits and vegetables in disease prevention cannot be overstated. The phytochemicals and antioxidants present in these foods have been shown to have anti-inflammatory and anti-cancer properties.
Regular consumption of fruits and vegetables can help reduce the risk of developing diseases, such as diabetes, hypertension, and certain types of cancer. The high fiber content also aids in maintaining healthy cholesterol levels and reducing the risk of heart disease.
With the increasing popularity of dietary supplements, the market is flooded with fruit and vegetable supplements in various forms such as capsules, powders, and concentrates.
Some of the best fruit and vegetable supplements are those made from whole food sources. These supplements aim to extract the nutrients from fruits and vegetables while preserving their natural goodness.
There are various types of fruit and vegetable supplements available in the market today. These include powdered supplements, capsules, and concentrated extracts. Powdered supplements are often made by drying and grinding fruits and vegetables into a fine powder, while capsules contain extracts of fruits and vegetables. Concentrated extracts are made by distilling the nutrients from fruits and vegetables into a concentrated form.
When choosing fruit and vegetable supplements, it is important to look for key ingredients that provide essential vitamins and minerals. Vitamin C is one of the most important nutrients found in fruits and vegetables, so it is essential to choose a supplement that contains a high concentration of this vitamin. Additionally, supplements should also contain antioxidants, such as beta-carotene, lycopene, and anthocyanins, which are known for their health benefits.
While fruit and vegetable supplements can be a convenient way to obtain essential nutrients, they cannot completely replace the benefits of consuming whole fruits and vegetables. Whole foods offer a holistic balance of nature, combining a variety of nutrients, fiber, and phytochemicals that work together to promote optimal health. Supplements, on the other hand, may lack some of these components.
Can Fruit and Vegetable Supplements Really Replace Vegetables?
While fruit and vegetable supplements can be a convenient way to obtain essential nutrients, they should never completely replace whole fruits and vegetables in your diet. Whole foods provide a balance of nature's nutrients that cannot be replicated in a supplement.
Fruits and vegetables contain a wide array of phytochemicals and fiber that supplements cannot fully capture. It is always best to consume a variety of whole fruits and vegetables to ensure you are getting all the necessary nutrients.
Fruit and vegetable supplements have their limitations. One of the key limitations is that they may not provide the same health benefits as consuming fresh fruits and vegetables. The nutrients in fruits and vegetables cannot be distilled into a powdered form without losing some of their health effects.
Additionally, some supplements may not contain a wide range of nutrients found in whole fruits and vegetables, as they are often made from specific fruit or vegetable concentrates.
While fruit and vegetable supplements should not replace whole foods, they can be used as a complement to a balanced diet. Supplements can be particularly beneficial for individuals who struggle to meet their daily fruit and vegetable intake.
However, it is important to remember that supplements are not a magic solution. They should be used as part of a holistic approach to nutrition, which includes consuming a variety of whole fruits and vegetables, as well as maintaining an overall healthy lifestyle.
The effectiveness of fruit and vegetable supplements is a topic of debate among experts. Some studies suggest that these supplements can provide certain health benefits, such as increased antioxidant levels and improved immune function.
However, other studies have shown inconsistent results, indicating that the efficacy of these supplements may vary depending on factors like the quality of the product and individual differences in absorption.
Are Fruit and Vegetable Supplements Effective?
The effectiveness of fruit and vegetable supplements can vary depending on several factors. The quality and source of the supplements, as well as the individual's overall diet and health, can play a role in determining their effectiveness. It is important to choose high-quality supplements from reputable brands to ensure that you are getting the most benefits.
Additionally, incorporating supplements into a well-balanced diet and healthy lifestyle will maximize their effectiveness.
While fruit and vegetable supplements are generally considered safe, they may carry some risks and side effects. Some users may experience digestive issues such as bloating, gas, or diarrhea.
Additionally, certain supplements may interact with medications or have adverse effects on individuals with specific health conditions. It's important to consult with a healthcare professional before starting any new dietary supplement.
While fruit and vegetable supplements are generally safe for consumption, some individuals may experience minor side effects. These may include bloating, gas, or digestive discomfort. These side effects usually subside once the body adjusts to the supplement.
It is important to follow the recommended dosage guidelines when taking fruit and vegetable supplements. Taking excessive amounts of certain nutrients, such as vitamins A and D, can lead to toxicity. Always consult with a healthcare professional before starting any new supplement regimen, especially if you are already taking other medications.
Some fruit and vegetable supplements may interact with certain medications or health conditions. For example, supplements high in vitamin K can interfere with blood-thinning medications. It is essential to disclose all medications and health conditions to your healthcare professional before starting any new supplement.
When choosing a fruit and vegetable supplement, there are several factors to consider. Look for products that are made from whole fruits and vegetables without added synthetic ingredients. Check for certifications and third-party testing to ensure quality and purity. It's also advisable to read customer reviews and consult with a healthcare professional for personalized recommendations.
Are Fruit and Vegetable Supplements Good for You?
When choosing fruit and vegetable supplements, there are several considerations to keep in mind. Look for supplements that are made from high-quality ingredients and are free from unnecessary additives and fillers. Additionally, select supplements that are third-party tested for quality and purity.
Reading labels is essential when selecting fruit and vegetable supplements. Look for supplements that clearly state the source of their ingredients, as well as the concentration of key nutrients. Avoid supplements that have long lists of artificial ingredients or excessive amounts of added sugars.
Before starting any new supplement regimen, it is always advisable to consult with a healthcare professional. They can provide personalized advice based on your individual needs and health conditions. A healthcare professional can also guide you on the appropriate dosage and potential interactions with any medications you may be taking.
While fruit and vegetable supplements can be a useful addition to your diet, it is important to incorporate whole fruits and vegetables into your daily meals. This ensures that you are receiving the full range of nutrients and health benefits that they offer. Try to include a variety of fruits and vegetables in your diet, aiming for different colors and types to maximize nutritional intake.
Fruit and veggie capsules, also known as veggie pills or vegetable pills, are a popular form of fruit and vegetable supplements. These capsules are typically made from powdered greens obtained from various fruits and vegetables. While they can provide some health benefits, it's important to remember that they are not a substitute for consuming fresh fruit and vegetables. They should be considered as complementary additions to a balanced diet.
Fruit and veggie capsules can be a convenient way to obtain the nutrients found in fruits and vegetables. However, they can be more expensive compared to consuming fresh produce. It is important to weigh the cost-benefit ratio and consider your budget and dietary needs before deciding if fruit and veggie capsules are worth it for you.
Supplement use varies from person to person. Some individuals may benefit greatly from fruit and vegetable supplements, while others may not see significant effects. Personal factors such as overall health, diet, and lifestyle should be considered when deciding if fruit and veggie capsules are suited to your specific needs.
When considering fruit and veggie capsules, it is important to make an informed decision. Research the different brands available, read customer reviews, and consult with a healthcare professional if you have any doubts or concerns. Remember that individual results may vary, and it is essential to listen to your body and prioritize a well-balanced diet.
Are Fruit and Veggie Supplements as Good as Fresh Produce?
In conclusion, fruit and vegetable supplements can be a convenient way to obtain essential nutrients when whole fruits and vegetables cannot be easily incorporated into one's diet. However, they should not be relied upon as a sole source of nutrition. Fresh produce offers a variety of health benefits, such as fiber and phytochemicals, that supplements may not fully provide.
It's important to strike a balance between using fruit and vegetable supplements and incorporating whole fruits and vegetables into one's daily meals.