What Are Fortified Cereals, and What Can They Do for Your Health?

Fortified cereals are commercial products that have added micronutrients. Fortified cereals can provide you with B vitamins and iron to help prevent deficiencies.

Fortified cereals are commercial products that have added micronutrients. These nutrients aren’t naturally found in the ingredients that make up the cereal. Instead, they have to be added into the product on their own. 

This process of putting additional micronutrients into food products is known as fortification, so cereal products that undergo this process are sometimes referred to as fortified, ready-to-eat cereals. 

Widespread nutrient fortification first started in the U.S. in 1924. That was when iodine was added to salt in order to prevent goiters in the general population. Next, vitamin D was added to milk to help prevent rickets. 

Soon, fortification became common, including supplementation of grains like breakfast cereals. Sometimes, fortified foods are referred to as enriched products. Almost every type of enriched product on the market has an unenriched equivalent. The packaging should make it clear which product is which.

Fortified foods are still considered foods, not supplements. However, like supplements, they’re designed to boost your overall micronutrient intake. The micronutrients they contain are key to your overall health. You need them at every developmental stage of your life, but they’re particularly useful when you’re: 

• Still growing
• Pregnant
• Growing older

Unfortunately, multiple surveys have shown that most Americans don’t meet their recommended estimated average requirements (EAR) for a number of crucial micronutrients. In fact, some of these deficiencies are considered a serious health concern in the U.S. population. 

For example, people who are 50 and older and women of childbearing age are problematically deficient in vitamin D. Other segments of the population are severely lacking in: 

• Iron
• B12
• Folate

Fortified cereals are a simple and inexpensive way to combat this problem.  

Each type of cereal has its own distinct nutrient composition. You should always check the nutrition label of the cereal of your choice to see if it’s a fortified variety. You can also check the levels of ingredients like fiber. 

Micronutrients that are commonly added to fortified cereals include: 

• Iron
• Folate
• Vitamin D
• The B vitamins — including B1, B2, B6, B12
• Vitamin A
• Niacin
• Thiamin  

Even if two kinds of cereal are fortified, though, they can have very different overall nutrient compositions. Some of these differences make certain cereals much healthier than others. For example, cereals mostly consisting of whole grains and fiber are better for you than ones packed full of sugar.  

Multiple studies have shown that eating fortified cereals is one of the most effective ways to get enough micronutrients in your diet. In fact, portions of the population that don’t eat fortified cereals are much more likely to be deficient in key nutrients. 

One study specifically focused on adolescent girls. This part of the population tends to be particularly low in certain micronutrients like iron. The study found that having teenage girls eat one bowl of fortified cereal a day for 12 weeks was able to significantly increase their body’s levels of: 

• The B vitamins — including B1, B2, B6, B12
• Folic acid 
• Iron

Too little iron can lead to problems like anemia. Too little folic acid is particularly problematic for pregnant women. If you’re low in this micronutrient, your baby is more likely to experience complications in their neuronal development.

Your healthiest option is to find a fortified cereal that also includes fiber. Fiber has a large number of health benefits, but Americans typically don’t get enough. If you don’t get enough fiber, it can increase your risk for conditions like: 

• Heart disease 
• Colon cancer
• Insulin sensitivities

One of the biggest health concerns when it comes to fortified breakfast cereals is that many of them contain excessive amounts of sugar. Sugar can be very bad for your health. Excess amounts of sugar in your diet can lead to serious health issues, like: 

• Insulin resistance
• Type 2 diabetes
• Kidney disease
• General inflammation
• Cancer 

Even if a cereal is fortified, you should make sure to check the label to see how much sugar is in each serving. 

Although it’s unlikely, there are also health problems that are associated with consuming too much of some micronutrients. For example: 

• Excess niacin can lead to skin reactions.
• Excess vitamin A can lead to liver damage.
• Excess zinc can harm your immune functions.

Before eating fortified cereal, make sure that you aren’t already getting large amounts of micronutrients in the form of a daily vitamin or from other fortified foods.   

In terms of food groups, fortified cereals are considered grains. At least half of all of the grains that you eat each day should come from a source of whole grains. Many breakfast cereals are made from refined grains, but some can include whole grains. You should check the nutrition label to see which kinds of grains are in your cereal of choice.   

Whole grains include: 

• Buckwheat 
• Whole wheat flour
• Whole grain cornmeal
• Brown rice

Refined grains include: 

• White flour
• White rice
• Corn grits

Americans are usually able to get enough grains every day, but they normally get too many refined grains and not enough whole grains. This can be unhealthy. 

The amount of grain that you need each day depends on a number of factors, including your: 

• Age
• Sex
• Weight
• Height
• Level of physical activity

The U.S. Department of Agriculture provides general recommendations for the number of grains you need each day based on your age and sex:

• Females aged 19 to 30 need six to eight ounces
• Males aged 19 to 30 should get eight to 10 ounces
• Females 30 and older should get five to seven ounces 
• Males between the ages of 30 and 59 should get seven to 10 ounces
• Males 60 and up should get six to nine ounces  

A one-cup portion of cereal flakes or rounds is typically equal to one ounce. The same is true for one-and-one-quarter cups of puffed cereal. In general, you should make sure that you stick to that serving size when eating breakfast cereals.

For the best health outcomes, make sure to incorporate fortified cereals into a balanced diet that also includes plenty of fruits and vegetables.