How much Fruit and Vegetable Supplements should I take daily?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Optimal Daily Intake of Fruit and Vegetable Supplements
Recommended Daily Servings of Fruits and Vegetables
The World Health Organization (WHO) recommends consuming five to eight portions (400-600 grams) of fruits and vegetables daily to reduce the risk of cardiovascular disease, cancer, and other diet-related diseases. This recommendation aligns with findings from various studies that suggest a daily intake of around five servings of fruits and vegetables is associated with the lowest mortality rates. Specifically, consuming approximately two servings of fruit and three servings of vegetables per day is optimal for reducing the risk of chronic diseases and overall mortality.
Impact of Fruit and Vegetable Intake on Health
Research indicates that a diet rich in fruits and vegetables provides numerous health benefits, including reduced inflammation and a lower risk of chronic diseases such as cardiovascular disease and cancer. The health benefits are largely attributed to the phytochemicals and antioxidants present in these foods, which have been shown to have preventive activity against various diseases. However, the consumption of whole fruits and vegetables is generally more beneficial than isolated phytochemical supplements due to the synergistic effects of the various compounds found in whole foods.
Supplementation with Fruit and Vegetable Extracts
For individuals who struggle to meet the recommended daily intake of fruits and vegetables, supplementation can be a viable option. A study on a (poly)phenol-rich supplement, Oxxynea®, demonstrated that a daily dose of 450 mg could provide a sustained exposure to bioactive compounds equivalent to consuming five servings of fruits and vegetables. This supplementation showed a triphasic absorption pattern and significant bioavailability, suggesting it could help fill the nutritional gap for those with inadequate fruit and vegetable intake.
Antioxidant Supplementation and Health Outcomes
While antioxidant supplements can increase plasma levels of certain vitamins, their impact on health outcomes is less clear. For instance, moderate antioxidant supplementation did not significantly affect biomarkers of oxidant damage in healthy men with low fruit and vegetable intakes. Similarly, a study found no effect of consuming 600 grams of fruits and vegetables per day on oxidative DNA damage and repair in healthy nonsmokers, suggesting that the body's inherent antioxidant defenses may be sufficient in some cases.
Conclusion
In summary, the optimal daily intake of fruits and vegetables is around five servings, which can significantly reduce the risk of chronic diseases and mortality. While supplementation with fruit and vegetable extracts can help those who do not meet these recommendations, whole food consumption remains the most effective way to achieve the associated health benefits . Therefore, individuals should aim to incorporate a variety of fruits and vegetables into their daily diet to maximize health outcomes.
Sources and full results
Most relevant research papers on this topic