Dietary supplements have been heard about more and more for some time. They are advertised in the media as a cure for everything, including illness and a 'tired' appearance. Dietary supplements for weight loss, natural dietary supplements or dietary supplements for men, every advertisement is another idea. So more and more people are reaching for miracle pills, expecting immediate and, of course, spectacular results. However, what are supplements in reality and is it really possible to take them without consulting a doctor? Above all, is it really worth using a vitamin d supplement?
What is a food supplement?
The law makes a very clear and explicit distinction between medicines and supplements. The latter, according to the Food and Nutrition Safety Act of 25 August 2006, are a product that consists of nutrients. They are treated as a supplement to normal food. A dietary supplement is thus considered to be a concentrated source of vitamins, minerals and other substances. The law also regulates the way it is marketed, namely the form that allows dosage (tablets, capsules, powder and also liquid). A dietary supplement is thus a huge source of nutrients necessary for the body to function properly.
Dietary supplements can contain vitamins, minerals, macro- and microelements, as well as fats, enzymes or plant extracts. In general, they can contain anything that supplements the diet with substances that the body lacks to function properly. For example, vitamins B6 and B12 are essential for maintaining a healthy nervous system. EU law defines not only the set of ingredients and doses that can be used in OTC dietary supplements, but also indicates what form and form they can take. For this reason, some preparations, although they have a similar composition, are treated as supplements, while others are regarded as medicines.
Definition and types of dietary supplements:
- Vitamin Supplements: These are products that contain essential vitamins necessary for the normal function of the body, such as immune system operation, energy metabolism, and maintaining healthy skin and bones.
- Mineral Supplements: These include essential minerals like calcium and potassium, which are crucial for normal muscle function and overall health.
Definition and types of dietary supplements
Dietary supplements are products designed to provide essential nutrients that may be missing from your diet. These supplements come in various forms, including capsules, tablets, powders, and liquids, making them convenient to incorporate into your daily routine. There are several types of dietary supplements, each serving a unique purpose:
- Vitamin Supplements: These include essential vitamins like vitamin C, which supports the immune system, and vitamin D, crucial for maintaining normal bones and muscle function.
- Mineral Supplements: These provide vital minerals such as calcium for normal bone health, iron for oxygen transport, and magnesium for muscle and nerve function.
- Amino Acid Supplements: These contain amino acids like protein, creatine, and branched-chain amino acids (BCAAs), which are building blocks for muscle and overall body function.
- Herbal Supplements: These are derived from plants and include popular options like ginseng for energy, garlic for heart health, and St. John’s Wort for mood support.
- Probiotic Supplements: These contain beneficial bacteria and yeasts that support gut health and overall well-being.
By understanding the different types of dietary supplements, you can better choose the ones that meet your specific health needs and dietary gaps.
Regulation of dietary supplements
In the United States, dietary supplements are regulated by the Food and Drug Administration (FDA). The FDA ensures that dietary supplements are safe for consumption and that their labels are truthful and not misleading. However, unlike prescription medications, dietary supplements do not need to be proven effective before they hit the market. This means that while supplements must be safe, their claimed benefits are not always backed by rigorous scientific evidence. Therefore, it’s crucial to approach dietary supplements with a discerning eye and consult with healthcare professionals when necessary.
Tasks of dietary and mineral supplements
Dietary supplements are taken for a reason. Everyone who uses them expects specific effects that the manufacturers promise. Generally speaking, the tasks that a dietary supplement is supposed to fulfill can be divided into the following:
- cosmetic - improving the external appearance. It usually concerns improving the appearance of hair, skin and nails. It provides vitamins and minerals which rejuvenate and affect the general radiance of the complexion, and also prevents hair loss or nail breakage;
- prophylactic - concerns supplements used especially during autumn and winter when natural immunity is weakened. They are primarily intended to prevent the effects of possible deficiencies. It also concerns supplements used prior to possible drug therapy, which may impair absorption of specific vitamins or minerals as a prophylaxis against their deficiency;
- therapeutic - treating the effects of already existing deficiencies. Very often used as an auxiliary in therapy with other drugs as a dietary supplement and general strengthening of the organism. Supplements for this purpose often serve e.g. to rebuild the bacterial flora or to regenerate the liver or other organs. Their main task is to support the proper treatment.
It should be remembered, however, that whatever task a dietary supplement is supposed to perform, it is only an additional measure. You should not base the entire treatment on it or expect immediate, spectacular cosmetic effects. A healthy diet and physical activity are equally important in maintaining the body's good condition.
Dietary supplements when to use?
The purpose of dietary supplements is to provide our bodies with concentrated doses of nutrients and other substances with physiological effects, i.e. vitamins, minerals, amino acids, fatty acids, enzymes, fibre etc. Therefore, they should be used especially by people who are not able to ensure an adequate supply of these components in their daily diet. Those who are overworked, weakened, overtired and stressed are most often interested in dietary supplements. Deficiencies in the daily diet, however, do not have to be only the result of lack of time or increased demand for specific components (for example during pregnancy or breastfeeding). Supplements are needed for gastrointestinal disorders that are associated with poor absorption of nutrients, as well as for appetite disorders. Such preparations can also strengthen the body during increased physical and mental exertion and help to fight illness or improve natural immunity. In addition, supplements are recommended for people who follow elimination diets, do not like or consume fish, do not avoid stimulants such as alcohol or cigarettes, replace home-cooked meals with fast food, and may notice a distinct lack of certain ingredients based on the appearance of their hair and nails. It is also assumed that such preparations are helpful for people struggling with overweight, women before menopause and all those who easily catch infections.
Natural food supplements versus their synthetic counterparts
Despite appearances, natural dietary supplements are not so easy to come by. It is only since relatively recently that natural supplements seem to be slowly replacing their synthetic counterparts. However, in health food shops or pharmacies, and more often, you can find powdered plants in their natural form, which contain large amounts of nutrients, but in a much better absorbable form than in the case of synthetic supplements. Dietary supplements used in this way can be a good addition to a daily diet that lacks certain nutrients.
Natural supplements can also be overdosed, but the risk is lower than in the case of ready-made preparations. Although in the latter the composition is adjusted to take into account the daily requirements, it does not take into account the diet, which may be completely different for each person. In the case of natural supplements, on the other hand, the dosage also depends on the indications on the packaging, but the amounts of vitamins and minerals contained in them correspond better to what is provided in the diet. As such, they are a better supplement to the diet. Many consumers have turned to natural supplements in the past month, highlighting their growing popularity and trustworthiness.
Taking dietary supplements may be the only way to quickly make up for the lack of specific vitamins or minerals in the diet, but the risk that they may pose to chronically ill persons should be taken into account. Above all, the recommended daily doses should not be exceeded, which would result in a risk to health.
How Dietary Supplements Work
Dietary supplements work by providing the body with essential nutrients that might be lacking in your diet. These nutrients are vital for maintaining overall health and supporting various bodily functions. For instance, a vitamin D supplement can help promote the absorption of calcium and phosphorus, which are crucial for maintaining normal bones and muscle function. Similarly, omega-3 fatty acid supplements can support heart health by reducing inflammation and improving blood lipid profiles.
By filling nutritional gaps, dietary supplements can enhance your overall well-being, support the immune system, and even help prevent certain diseases. However, it’s important to remember that supplements are meant to complement, not replace, a balanced diet rich in whole foods.
Scientific evidence for supplement effectiveness
The effectiveness of dietary supplements varies widely, with some having strong scientific backing and others less so. For example, numerous studies have shown that vitamin D supplements can help prevent osteoporosis and fractures in older adults, highlighting their benefits for bone health. On the other hand, research on multivitamins suggests that they do not provide significant health benefits for most people.
Given the mixed evidence, it’s essential to consult with a healthcare professional before starting any new supplement. They can help determine whether a particular supplement is safe and effective for your specific needs, ensuring you get the most benefit without unnecessary risks.
Choosing the Right Dietary Supplements
Selecting the right dietary supplements can be a daunting task, given the plethora of options available. Here are some tips to help you make an informed choice:
- Reputable Manufacturers: Opt for products made by well-known manufacturers that have been tested for purity and potency.
- Quality Labels: Look for supplements labeled as “pharmaceutical grade” or “medical grade,” as these adhere to higher manufacturing standards.
- Third-Party Certification: Consider products certified by organizations like the National Science Foundation (NSF) or the National Products Association (NPA).
- Avoid Exaggerated Claims: Be cautious of products that promise quick fixes or make exaggerated claims.
- Follow Dosage Instructions: Always adhere to the recommended dosage and start with a small amount to test your tolerance.
Factors to consider when selecting supplements
When choosing dietary supplements, several factors should be taken into account:
- Health Status: Some supplements may not be suitable for individuals with certain health conditions, such as high blood pressure or kidney disease.
- Diet: If your diet already provides sufficient amounts of a particular nutrient, additional supplementation may not be necessary.
- Lifestyle: Physically active individuals or those with high-stress lifestyles may benefit from specific supplements to support their overall health.
- Age: Older adults may find certain supplements, like vitamin D and calcium, more beneficial for maintaining bone health.
- Sex: Women may require specific supplements, such as iron and folic acid, to meet their unique health needs.
By considering these factors and consulting with a healthcare professional, you can select the right dietary supplements to support your overall health and well-being.
