Dietary supplements can be helpful in meeting the daily nutrient requirements, especially when deficiencies are detected. Nutrition standards accurately indicate the levels of macro and micronutrients that should be provided with the diet. It is worth bearing in mind that excessive use of vitamin and mineral preparations may cause an excessively high supply of certain compounds. So when should you reach for dietary supplements? Are dietary supplements effective?

Dietary supplements – what are they?

Dietary supplements are food-grade products, the use of which is intended to supplement the supply of selected nutrients. These preparations are a concentrated source of vitamins, minerals or other compounds that are supposed to have a specific nutritional effect or have other physiological effects. What, then, is a „different physiological action”? For example, many people wonder which supplement to choose for memory and concentration, and here, the key is not the nutritional effect, but the effect that improves cognitive and cognitive abilities.

Dietary supplements must be in a form that allows for accurate dosing. They come in the form of tablets, capsules, dragees, liquid or powder. On the packaging, the manufacturer places all the information about the composition, additives and dosage. 

Dietary supplements and medicines are two separate categories according to pharmaceutical law. Usually, medications contain higher doses of a particular substance than the amount found in dietary supplements.

Dietary supplements contain substances such as:

• vitamins;
• Minerals;
• Amino acids;
• essential fatty acids;
• dietary fiber;
• probiotics;
• prebiotics;
• Extracts;
• other active ingredients.

Good dietary supplements have chemical forms that will be easily absorbed and absorbed by the body. Do not exceed the recommended dose unless your doctor tells you otherwise.

Dietary supplements – what’s on the label?

Dietary supplements, their labelling and composition are regulated by the Act of 25 August 2006 on the safety of food and nutrition and the Regulation of the Minister of Health of 9 October 2007 on the composition and labelling of dietary supplements. In addition, Directive 2002/46/EC of the European Parliament and of the Council and other national and EU legislation on nutrition and health claims is taken into account. The permissible standards for the use of additives and the content of pollutants are also regulated. These regulations also indicate the chemical forms that can be used in dietary supplements.

Healthy food supplements contain no less than 15% of the reference intake of the active ingredient (vitamins and minerals).

Dietary supplements – labelling of the packaging of a product placed on the market

• There is a term „dietary supplement”.
• The name of the food ingredient category and the substance contained in the product are indicated.
• The properties of the substance contained are determined.
• The recommended daily amount of servings is indicated.
• Warning not to exceed the recommended dose.
• The information that „a dietary supplement should not be used as a substitute for a varied diet”.
• Information about the method of storage.

Dietary supplements may not be labelled, presented or advertised as having medicinal properties or preventing the occurrence of diseases.

Dietary supplements vs. medications – what’s the difference?

Within the meaning of the Pharmaceutical Law, a medicinal product is not a dietary supplement. According to the Act, a drug is a substance or a mixture of substances that has the ability to prevent or support the treatment of diseases in humans or animals. When it comes to supplements, there is only talk of a nutritional or other physiological effect. Therefore, the main difference between a dietary supplement and a drug is that in medicinal preparations, the dose of the active substance will have a pharmacological effect and they are used for medical indications, while dietary supplements are only a supplement to the normal diet with nutrients.

In practice, it is difficult to distinguish between a drug and a dietary supplement. Both preparations are available in pharmacies, i.e. places that inspire confidence in terms of the safety of the products offered. In many cases, such as supplementing the deficiency of a given element, dietary supplements are sufficient, but if there is a need to produce a therapeutic effect, then a medicinal preparation should be used. If you have any doubts as to which product is a drug and which is a dietary supplement, you should seek advice from a doctor or pharmacist.

Are dietary supplements effective?

First of all, the effectiveness of using dietary supplements should be preceded by an assessment of the legitimacy of taking them.

Who should use dietary supplements?

• People on low-energy diets that do not cover nutrient needs.
• People who follow elimination diets in terms of specific nutrients, e.g. vegans,  should use vitamin B12 supplementation.
•  Elderly people, due to limited absorption of nutrients and the occurrence of deficiencies of, m.in, calcium, vitamin D3, magnesium.
• Pregnant women who are advised to use good dietary supplements containing folic acid, docosahexaenoic acid (DHA), iodine and vitamin D3.
• Postmenopausal women, due to reduced calcium and vitamin D3 parameters.
• The entire Polish population has an indication for vitamin D3 supplementation, but the doses should be determined individually.

Before starting to use dietary supplements, it is worth performing laboratory tests that will indicate the current level of a specific parameter and on this basis determine the dose, preferably in consultation with a doctor or dietician. An assessment of whether dietary supplements are effective can be made after the indicated time of use and redetermination of the substance from the venous blood.

The choice of both the preparation and the dosage depends on:

• Age;
• Weight;
• diet;
• health status, taking into account existing disease entities;
• medications taken;
• Lifestyle;
• information about stimulants, m.in. alcohol or cigarettes.

The most common cases of excessive nutrient intake involve vitamin A (in the form of retinol), vitamin C, folic acid, zinc, manganese, and iron. It is important to emphasize that consuming higher doses does not bring real benefits, and in some cases can cause disorders and harm health.

It is also worth paying attention to the time of taking the supplement and what we drink with. Most often, it is recommended to take dietary supplements after a meal, and some vitamins are fat-soluble only. Taking multivitamin preparations may prove ineffective due to the antagonistic effect of some substances. Water is best for sipping dietary supplements. Coffee and tea may hinder the absorption of the active ingredient.