Is it worth supplementing?
The topic of supplementation is quite controversial and raises questions about whether their use is safe for health. Dietary supplements can be a good and effective form of supplementing dietary deficiencies, but it should be remembered that diet, not supplements, should be the main source of vitamins and minerals. Any decision on whether or not to start supplementation should be determined by an interview with a doctor and/or dietician.
The subject of supplementation is quite controversial. Most of the adverts we see on television or hear on the radio are about dietary supplements and medicines. They encourage us to buy and consume them, promising health, vitality and almost immortality. On the other hand, however, there is, or rather should be, a red light in our heads “Do I really need to ingest this many pills?” and “Which of these supplements do I really need?”. In today’s article, we will try to dispel the above doubts and explore the topic of dietary supplements.
Why actually use dietary supplements?
When considering the rightness of using dietary supplements, it would be appropriate to start with an important piece of information. Dietary supplements can only be a supplement to the diet. The basis of a diet should be a healthy, varied and well-balanced diet. This is seemingly trivial information, yet many people still forget about it. Dietary supplements are not a bad thing, but they should be used wisely and when it is actually necessary.
“Vitamins for women”, or preparations containing complexes of vitamins and minerals
Surely everyone has heard slogans such as: “Vitamins for women”, “Vitamins for men”, “Vitamins for seniors”, “Hair supplements”. But what is actually hidden under these names? They are usually mixtures of vitamins and minerals that have been selected to meet the needs of a specific group. Seemingly, this seems like a good idea. A person doesn’t have to think about it, just asks the pharmacist for something like this and is free. After all, he doesn’t have to go anywhere! All he has to do is order the supplement online. In reality, however, things are different. How is someone supposed to know that this mixture is right for him? That he is deficient in all of the ingredients contained in the supplement? After all, the purpose of supplements is to correct deficiencies, right? Taking these types of supplements on your own and without consulting your doctor and/or dietician is not a good idea, because you could do yourself more harm than good.
What specifically is worth supplementing?
Of course, there are ingredients in the diet that are worth supplementing because of the specific diet or even the latitude in which we live. In the table below, you will find a list of ingredients that are worth supplementing and for which target group this supplementation is necessary. Of course, this table applies to the supplementation of only the most common ingredients. However, it will also be necessary in many other specific disease entities, where it should be recommended by your doctor.
| Ingredient required for supplementation | Dedicated group |
| Vitamin D | all |
| Folic acid | Pregnant women and those preparing for pregnancy |
| Vitamin B12 | Vegans, vegetarians |
| Probiotics (tailored) | during and after antibiotic therapypeople with sensitive bowel syndromepeople with SIBOpeople suffering from depression |
Are all dietary supplements safe?
Dietary supplements must be safe for your health and not pose a risk to it. However, there is a ‘but’ in all of this.
The vitamins and minerals in the table below can be used for dietary supplements.
| Vitamins | Mineral ingredients |
| Vitamin A, D, E, K, B1, B2, B6, B12, niacin,pantothenic acid, folic acid, biotin, vitamin C | calcium, magnesium, iron, copper, iodine, zinc, manganese, sodium, potassium, selenium, chromium, molybdenum, fluoride, chloride, phosphorus, boron and silicon |
However, the national legislation does not list other ingredients that can be used in the production of supplements. The manufacturer is, of course, obliged to indicate all ingredients and their levels on the package leaflet, as well as to guarantee that the normal use of these products is safe for the health and life of consumers. In contrast, supplements are not tested in detail by an external body before they are marketed. They may undergo additional testing if the Chief Sanitary Inspectorate has doubts about their safety. In such a situation, the Chief Sanitary Inspectorate, may ask the entrepreneur to present the opinion of a scientific entity, the Office for Registration of Medicines and Biocidal Products.
Supplements are subject to the general rules on food safety and, above all, to Regulation 178 of the European Parliament and of the Council of 2002, which establishes, among other things, the general principles of food law.
How to use dietary supplements wisely
The decision to consume dietary supplements should be preceded by a consultation with a doctor and/or dietician. During the visit, the doctor or dietician should take a medical history regarding your health, medications consumed, illnesses, lifestyle, diet, physical activity levels and have an overview of your current blood tests (preferably also including the results of vitamin and mineral levels in your body). However, it should be remembered that supplements are only meant to be a supplement, as the main source of vitamins and minerals should be a well-balanced diet.
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Bibliography:
https://ncez.pzh.gov.pl/abc-zywienia/czy-suplementy-diety-sa-bezpieczne/