Nutrition Diet: Debunking the Myth on How to get all 90 nutrients?

October 1, 2025 •

4 min read

While some alternative health claims suggest the body requires 90 essential nutrients daily, scientific consensus from major health organizations identifies only around 40. This article investigates the origin of the '90 nutrients' claim and clarifies the most effective, evidence-based approach to get all necessary nutrition for optimal health.

Quick Summary

This piece examines the unsubstantiated claim of needing 90 essential nutrients daily, a concept often linked to supplement marketing. It clarifies the actual number of nutrients recognized by science and details how to achieve comprehensive nutrition through a balanced, whole-food diet.

Key Points

The '90 nutrients' claim is not scientifically validated: It is a concept promoted by alternative health advocates and supplement marketers, not recognized by mainstream nutrition science.
Around 40 nutrients are scientifically essential: Reputable health bodies identify about 40 essential vitamins, minerals, amino acids, and fatty acids that the human body cannot produce on its own.
A balanced diet is the best source of nutrients: Eating a diverse range of whole foods—including fruits, vegetables, whole grains, and lean proteins—provides all the necessary essential nutrients naturally.
Soil depletion is not a reason to abandon food: The idea that modern agriculture makes food nutritionally useless is a supplement marketing tactic. While nutrient content can vary, whole foods remain the most reliable source.
Use supplements strategically, not as a replacement: Supplements are best used for specific, diagnosed deficiencies or for individuals with special needs, not as a substitute for a healthy diet.
High-nutrient diets don't require supplements: Achieving a high intake of nutrients is best done by eating a wide variety of colorful plant-based foods, lean proteins, and healthy fats.

The Origin of the '90 Essential Nutrients' Claim

The idea that the human body needs exactly 90 essential nutrients is a concept primarily popularized by alternative medicine practitioners and supplement companies, most notably Dr. Joel Wallach. The claim suggests these 90 nutrients—categorized as 60 minerals, 16 vitamins, 12 amino acids, and 2 essential fatty acids—are necessary for optimal health and to prevent disease. This narrative often includes the assertion that modern agriculture has depleted soils, making it impossible to obtain these nutrients from food alone, thereby creating a need for supplementation.

However, this theory contradicts the established body of scientific evidence regarding human nutrition. Mainstream health organizations and nutritional science recognize a significantly smaller number of essential nutrients, which are those the body cannot produce itself and must obtain from diet.

The Scientifically-Recognized Essential Nutrients

Nutritional science, as supported by bodies like the National Institutes of Health (NIH) and Harvard School of Public Health, classifies essential nutrients into six major classes: water, carbohydrates, proteins, fats, vitamins, and minerals. Within these classes, the specific essential micronutrients number around 40, not 90.

This includes:

13 essential vitamins: Fat-soluble (A, D, E, K) and water-soluble (C and the B-complex group: B1, B2, B3, B5, B6, B7, B9, B12).
15 essential minerals: Macrominerals (calcium, phosphorus, magnesium, sodium, potassium, chloride) and microminerals or trace elements (iron, zinc, copper, iodine, selenium, chromium, manganese, molybdenum, cobalt).
9 essential amino acids: The building blocks of protein that the body cannot synthesize.
2 essential fatty acids: The polyunsaturated fats linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

The discrepancy arises because the '90 nutrients' claim often inflates the number of minerals by including many that are not proven to be essential for human health. While a balanced diet contains numerous compounds, only a specific set must be obtained externally for survival.

Achieving Comprehensive Nutrition with a Whole-Food Diet

The most effective and scientifically-backed strategy for acquiring all necessary essential nutrients is to consume a diverse and balanced diet of whole foods. A varied intake of different food groups ensures a wide spectrum of vitamins, minerals, and other vital compounds. This approach is superior to relying on supplement packages, which may contain unverified ingredients or unbalanced dosages.

Best practices for obtaining essential nutrients:

Fill half your plate with fruits and vegetables: Eating a 'rainbow' of colorful produce ensures a broad range of vitamins, minerals, and antioxidants.
Incorporate whole grains: Choose brown rice, quinoa, oats, and whole-wheat products for complex carbohydrates, fiber, and B vitamins.
Prioritize lean proteins: Lean meats, fish, eggs, and dairy provide all nine essential amino acids. Plant-based sources like legumes, nuts, and seeds offer protein along with other benefits.
Include healthy fats: Sources like avocados, olive oil, nuts, and fatty fish (e.g., salmon) provide essential fatty acids.
Ensure adequate hydration: Water is itself an essential nutrient critical for metabolic functions, temperature regulation, and nutrient transport.

The Role of Dietary Supplements

While a balanced diet is foundational, supplements can play a targeted role. For most healthy individuals, they are not a replacement for a nutritious eating pattern but rather an 'insurance policy'. However, some individuals may benefit from supplements, such as those with diagnosed deficiencies, pregnant women, or people following restrictive diets. It is crucial to consult a healthcare provider to determine if supplementation is necessary and to ensure the correct dosage.

Whole Foods vs. 90-Nutrient Supplements


Feature	Balanced Whole-Food Diet	90-Nutrient Supplements	Scientific Basis
Nutrient Source	Natural, unprocessed foods including fruits, vegetables, grains, proteins.	Isolated, often highly-processed compounds and extracts.	Aligned with Dietary Reference Intakes (DRIs) from authoritative health bodies.
Nutrient Count	Provides all scientifically-recognized essential nutrients (~40) plus countless other beneficial compounds (fiber, antioxidants).	Claims to deliver 90 specific nutrients, including many with no established human essentiality.	Claims lack independent, peer-reviewed scientific validation for the high number of 'essential' nutrients.
Absorption	Enhanced by naturally occurring synergistic compounds and fiber.	Absorption can vary and may be affected by the form of the supplement.	Nutrients are more effectively absorbed and utilized by the body from food matrices.
Safety & Regulation	Generally safe; risks primarily involve overconsumption of specific nutrients or contamination.	Regulated as a food product, not a drug, meaning less stringent oversight. High doses of some supplements can be toxic.	Adherence to dietary guidelines from official health bodies minimizes risk.

Conclusion

The claim of needing 90 essential nutrients is more marketing than science. While well-intentioned, the approach of relying on multi-level supplement packages for this purpose is not the most effective or safest path to comprehensive nutrition. A diverse, whole-food diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats remains the gold standard for providing the body with all the vitamins, minerals, and other compounds it needs. Supplements should be seen as a targeted tool to address specific needs, not as a blanket solution to nutritional shortfalls. By focusing on balanced, nutritious meals, individuals can feel confident they are fueling their bodies properly without falling for scientifically unsubstantiated claims. For further reading, consult the Harvard T.H. Chan School of Public Health's Nutrition Source for evidence-based information on vitamins, minerals, and healthy eating patterns.

Frequently Asked Questions

No, this is a myth often used to sell supplements. While the exact nutrient content can vary, a diverse diet rich in whole foods still provides all the scientifically-recognized essential nutrients the human body needs.

Scientific consensus recognizes approximately 40 essential nutrients, including about 13 vitamins, 15 minerals, 9 amino acids, and 2 fatty acids. This number is significantly lower than the 90 nutrients often cited in alternative health circles.

Supplements are regulated differently than drugs, so it's important to choose products carefully. Look for seals of approval from independent third-party organizations like USP, NSF, or ConsumerLab. It is best to consult a healthcare professional before starting any new supplement.

The six major classes of nutrients are carbohydrates, proteins, fats, vitamins, minerals, and water.

A multivitamin can act as a 'cheap insurance policy' for some nutritional gaps, but it should not replace a healthy diet. Supplements may not provide nutrients in the same bioavailable form as whole foods, and overuse can be risky.

Good sources of essential minerals include a wide variety of foods. Calcium is found in dairy and leafy greens, iron in meat and spinach, and zinc in nuts, seeds, and legumes.

Most people with a varied diet do not have significant deficiencies. However, certain groups, such as pregnant women, the elderly, or those on restrictive diets, may be at higher risk. If concerned, consult a doctor who may recommend blood tests to check for specific deficiencies.