Food-First Nutrition: Getting Nutrients From Food
What a food-first approach means, using US and UK dietary advice: varied nutrient-dense foods, fortified foods, specific foods for specific nutrients, and where supplements fit in.
Content last updated . This page has not been medically reviewed.
What "food first" means
Food first does not mean "never take a supplement." It means starting with the whole diet, then asking whether a real gap remains. The US Dietary Guidelines for Americans 2020 to 2025 say an underlying premise is that nutritional needs should be met primarily from foods and beverages, specifically nutrient-dense ones, which provide vitamins, minerals and other health-promoting components with little or no added sugars, saturated fat and sodium. [1] The guidelines also recognize that fortified foods and dietary supplements are useful in some cases when needs cannot otherwise be met, for example during pregnancy. [1]A varied pattern comes first
The NHS Eatwell Guide, the UK government's healthy eating model, advises a wide variety of foods from the main food groups to get a wide range of nutrients. It suggests at least 5 portions of fruit and vegetables a day, meals based on higher-fibre starchy foods, some dairy or dairy alternatives, some beans, pulses, fish, eggs, meat and other protein, and small amounts of unsaturated oils. [2]Food examples for specific nutrients
These examples come from NHS advice. Other countries' foods and fortification rules differ.| Nutrient | Food point from the source | Region |
|---|---|---|
| Calcium | Milk and dairy foods contain calcium, which helps keep bones healthy; unsweetened dairy alternatives should be fortified with vitamin D and calcium. [2] | UK |
| Vitamin B12 | Meat is one of the main sources of B12; B12 deficiency from diet is uncommon but can happen on a vegan diet without supplements or fortified foods. [2][3] | UK |
| Omega-3 | Oily fish is particularly rich in omega-3 fatty acids; aim for at least 2 portions of fish a week including 1 of oily fish. [2] | UK |
| Vitamin D | Found in a small number of foods; the NHS says it is difficult to get enough from food alone, so a winter supplement is advised for everyone to consider. [4] | UK |
| Folate | Found in dark-green vegetables and beans, peas and lentils; enriched grains in the US are fortified with folic acid. [1] | US |
Fortified foods
Foods can be fortified with added nutrients. The Dietary Guidelines point to fortified foods, such as breakfast cereals with vitamin B12 for older adults, as a way to help meet needs. [1] Check the label, and remember that fortification differs by country; for example, the NHS notes that in the UK cows' milk is generally not a good source of vitamin D because it is not fortified. [4]Where supplements fit
- When a group has a defined need. See the examples in Do I need a supplement?.
- When a clinician has identified a deficiency. See Deficiency testing and its limits.
- Not as a way to "make up for" a poor diet. NCCIH says most research shows multivitamins do not result in living longer or lowering the chance of cancer, heart disease or diabetes. [5]
We did not find a source in this review that compares a nutrient from a food with the same nutrient in a pill across health outcomes, so we make no claim that one is always better absorbed. Nutrient pages note absorption where a source supports it.
Frequently asked questions
Is it better to get vitamins from food than from pills?
Official dietary advice in the US and UK starts with food and treats supplements as useful in particular situations. [1][6] We found no source in this review comparing outcomes nutrient by nutrient.
What are fortified foods?
Foods with nutrients added, such as breakfast cereals with added B12 or enriched grains with folic acid in the US. [1]
Do I need a supplement if I eat well?
Possibly not. The NHS says most people should get all the nutrients they need from a varied, balanced diet, although some people may need supplements. [6]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety note
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. Read 2026-10-22.
- NHS (UK). Eating a balanced diet. Read 2026-10-22.
- NHS (UK). Vitamin B12 or folate deficiency anaemia. Read 2026-10-22.
- NHS (UK). Vitamin D. Read 2026-10-22.
- National Center for Complementary and Integrative Health (NIH). Using Dietary Supplements Wisely. Read 2026-10-22.
- NHS (UK). Vitamins and minerals. Page last reviewed 3 August 2020. Read 2026-10-22.