Nutrition: The Second Pillar of Vital Health

What happens when nutrition falls short

When everyday eating is built mostly on foods high in added sugars and sodium, it can crowd out the nutrients the body needs. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10 percent of daily calories, because above that it is hard to get all the nutrients you need without too many calories, and the guidance notes that most people get more sodium than they need.

The body feels these gaps. Nutrients support muscles, bones, immune defenses, and healthy skin, teeth, and eyes, and shortfalls can work against them: the CDC notes, for example, that iron deficiency can lead to anemia, which can cause tiredness and shortness of breath. Over the longer term, the CDC reports that diets high in sodium, added sugars, and processed foods are linked to higher risks of chronic conditions such as obesity, heart disease, and type 2 diabetes.

Skin relies on nutrients, too. In one large observational study of middle-aged women, higher intakes of vitamin C and linoleic acid were associated with a better skin-aging appearance, while higher fat and carbohydrate intakes were associated with a wrinkled appearance. Observational studies like this show associations, not cause and effect.

The solution: simple, everyday support

The fix is not complicated: a simple routine you can actually keep. Our Nourish collections gather the essentials in one place. For the body, nutrition essentials for your everyday routine. For the skin, nourishing creams and oils for your skin care ritual.

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Why nutrition matters

Nutrition is the fuel for everything the body does. The Dietary Guidelines for Americans, built on decades of federal nutrition science, encourage eating patterns built on whole, nutrient-dense foods, including vegetables, fruits, grains, protein foods, and dairy, while limiting added sugars, excess sodium, and highly processed foods.

Simple everyday habits

Build meals around vegetables, fruits, whole grains, and protein foods.
Choose nutrient-dense options most of the time.
Keep added sugars and excess sodium in check.
Pair good nutrition with regular hydration.

The USDA's MyPlate guidance offers a simple visual: fill your plate with balanced portions from the food groups.

Where supplements fit

Even with good habits, nutrient needs vary from person to person. The NIH Office of Dietary Supplements publishes consumer fact sheets on vitamins and minerals that explain what each nutrient does and what the evidence shows. If you are considering a supplement, it is sensible to review the evidence and consult a qualified healthcare practitioner.

Explore nutrition essentials for your everyday routine.