Dietary supplements – definition, precautions, slimming [EXPLAINED]

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Dietary supplements are supposed to support our health, improve our appearance or help lose weight. They are widely available over the counter and can be purchased at any pharmacy and most drugstores. Many people buy them in the hope that the promises made by their manufacturer will come true. Unfortunately, however, this is not always the case. Sometimes supplements can even harm us.

Dietary supplements are very popular in Poland, but taking them is not always good for our health. Unfortunately, these measures are not recommended for everyone, and especially those who are chronically ill and taking many different medications should be careful about them. However, it should be remembered that many dietary supplements actually have a beneficial effect on our health and, for example, support the treatment process. Find out what you need to know about dietary supplements.

Dietary supplements – definition

According to the law, dietary supplements are products that contain nutrients and complement traditional food. The supplement should be a source of vitamins, minerals and other health-promoting substances. The product is most often sold in the form of tablets, capsules, liquid or powder. Dietary supplements are only a way to supplement the nutrients in the diet, they cannot replace meals. The composition of dietary supplements does not contain medicinal substances, but vitamins and minerals, the content of which in the daily dose of the preparation should not exceed the standards established by GIS.

If you want to learn how to compose a healthy diet, check out: Healthy diet

Dietary supplements and legal regulations

Dietary supplements are treated differently in different countries and health organizations. On the one hand, they are considered food, and on the other hand, they are referred to as drugs. For example, in the Codex Alimentarius set of international food standards, dietary supplements that contain minerals and vitamins are considered food.

European Union law, on the other hand, precisely defines which vitamins and minerals can be used in the production of dietary supplements. It is also specified in what form and form such dietary supplements can be produced. The decision of the European Commission introduced the standardization of the number of minerals and vitamins allowed in the production of supplements, thanks to which their labeling is consistent in individual European countries.

In Poland, in order to introduce a dietary supplement on the market, it must be reported to the Chief Sanitary Inspector. The notification should include information on: the name of the product and manufacturer, product form, labeling formula, qualitative and quantitative data of ingredients, as well as the address and tax identification number of the reporting company. The preparations marketed in this way are not tested in any way, and their composition is not verified. Experts emphasize that there is currently no strict control over the dietary supplements market. Importantly, the number of applications for new dietary supplements in Poland is growing regularly.

Types of supplements – composition

The offer of dietary supplements is very rich, therefore one of the criteria for classifying these preparations is their composition. Due to the ingredients of dietary supplements, the following can be distinguished:

1. dietary supplements with vitamins and minerals – preparations of this type constitute nearly 50% of dietary supplements available on the market. Importantly, the maximum amounts of vitamins and minerals that can be included in the supplements are specified. In cases of vitamin C is 1000 mg, vitamin A is 800 µg, folic acid is 600 µg, niacin is 830 mg, manganese is 1,8 mg and zinc is 15 mg;
2. dietary supplements with plant ingredients – these are preparations that contain isolated active substances, the action of which improves the body’s resistance, and strengthens the functioning of individual organs. Valuable herbal ingredients of dietary supplements are hawthorn, ginseng, garlic and spices such as ginger, fennel, cinnamon, marjoram, pepper and basil;
3. dietary supplements with valuable fatty acids – these are preparations that provide the body with fatty acids, especially omega-3 acids. The source of these fatty acids are oily sea fish such as salmon, tuna and mackerel. The vegetable source of these valuable fatty acids in dietary supplements is usually borage and evening primrose;
4. dietary fiber supplements – dietary fiber is an extremely valuable component of many everyday diet products. Dietary supplements with fiber are products that are especially recommended for people who are on a slimming treatment;
5. dietary supplements with probiotics and prebiotics – these are preparations that contain live bacteria cultures of a specific strain and strains. These supplements are usually taken while taking antibiotics;
6. dietary supplements with amino acids – these are products that are most often used by people who train sports intensively. The dosage of amino acid supplements must be adjusted to body weight and training intensity.

What dietary supplements can support the elderly body? Check: Vitamins for the senior. What to take in mature age?

Types of supplements – purpose of use

Dietary supplements can also be divided according to their purpose and the purpose that is intended to be achieved through their use. Based on this division criterion, the following can be distinguished:

1. dietary supplements for slimming – these are preparations that are supposed to accelerate the reduction of adipose tissue. However, there is no research that would clearly show that the use of such supplements brings any results. The ingredients of slimming supplements include: chitosan, caffeine, chromium, dietary fiber, guar gum, L-carnitine, pineapple and tea extracts;
2. dietary supplements supporting the immune system – these are preparations whose task is to strengthen immunity, especially in the autumn and winter period. The composition of such supplements includes: vitamins, minerals, polyphenols, probiotics and bee products;
3. dietary supplements supporting the organs of movement – these are preparations that have a beneficial effect on joints, muscles and bones. These dietary supplements include: glucosamine, chondroitin and methylsulfonylmethane;
4. dietary supplements for delaying the aging processes – these are preparations that contain mainly antioxidants, including: vitamins, polyphenols and lecithin;
5. dietary supplements for the nervous system and concentration – these are preparations that are used during periods of intense mental work. The composition of such dietary supplements includes: inositol, choline, lecithin, caffeine, taurine, magnesium, zinc and selenium;
6. dietary supplements for the cardiovascular system – these are preparations whose task is to support the functioning of the circulatory system. The composition of such dietary supplements includes: plant stanols and sterols, lecithin, omega-3 and omega-6 unsaturated fatty acids, as well as ginkgo and hawthorn extracts;
7. dietary supplements supporting the digestive and digestive systems – these are preparations that primarily accelerate the digestive process. The composition of such dietary supplements includes: probiotics and prebiotics, digestive enzymes, as well as herbal extracts such as chamomile, peppermint, fennel, milk thistle, linseed and lavender;
8. dietary supplements supporting the proper vision process – these are preparations based on vitamin A precursors, i.e. carotenoids: lutein and zeaxanthin;
9. dietary supplements for the condition of the skin, mucosa, hair and nails – these are preparations whose composition is based on vitamins such as A, C, E and a whole range of B vitamins. Additionally, such dietary supplements are enriched with minerals such as selenium, calcium, zinc, silicon, copper and magnesium;
10. dietary supplements for athletes – these are preparations that primarily increase the efficiency of the body during training. The composition of such dietary supplements includes: amino acids, fatty acids, glucosamine, β-hydroxybutyrate HMB, shark cartilage, as well as vitamins and minerals;
11. dietary supplements reducing the risk of osteoporosis – these are preparations that are an additional source of ingredients such as: calcium and vitamin D.

What dietary supplements should you use before pregnancy? Check: Supplementation before pregnancy. What vitamins to take when planning a pregnancy?

Dietary supplements – precautions

Dietary supplements are not recommended for everyone. People who are chronically ill, who are also taking other medications, should especially be careful about their use. In this case, you should always consult a doctor who will tell you whether it is safe to take the supplement.

Remember that substances contained in supplements may interact with medications. It is also worth emphasizing that a dietary supplement will never replace healthy eating or physical activity.

So, before buying a dietary supplement:

1. ask your doctor or pharmacist if the drug will not interact with the medications you take;
2. ask if a given dietary supplement is effective and safe;
3. before use, read the leaflet and change your diet accordingly, so as not to exceed the daily requirement for nutrients;
4. remember, the best way to get vitamins, minerals and good fatty acids is to change your diet.

Many supplements contain active ingredients that have a strong impact on the body. This can make them dangerous in some situations and strain or complicate our health. For example, the following actions can lead to harmful – even life-threatening – consequences:

1. combining supplements;
2. using supplements with medications (prescription or over-the-counter);
3. replacing supplements with prescription drugs;
4. taking too much of certain supplements, such as vitamin A, vitamin D, or iron;
5. some supplements can also have adverse effects when taking them before, during, and after surgery; therefore, be sure to tell your doctor, including your pharmacist, about any supplements you take.

If you want to learn more about weight loss supplements, check out: Slimming pills – types, effectiveness, effects

Dietary supplements – slimming

Slimming supplements are a very wide range of products. Their goal is to support the weight loss process. There are 4 groups of products that work in different ways:

1. appetite-suppressing dietary supplements – they contain various substances that swell in the stomach, such as fucus, gume karaya, gume guar, apples, etc.;
2. fat-burning dietary supplements – they contain, for example, green tea or caffeine, which are to increase thermogenesis;
3. dietary supplements with a cleansing effect – based on diuretic plants, such as green tea, birch, etc .;
4. Supplements for a flat stomach – eliminate gas and usually contain fiber, minerals and organic ingredients.

Remember, however, that supplements alone will not bring the expected results without a proper diet and amount of physical activity.

Dietary supplements – facts and myths

1. Dietary supplements do not have a therapeutic effect. It is only a food supplement to your daily diet.
2. Dietary supplements cannot replace drugs. It is not a substitute for conventional treatment.
3. Dietary supplements are a good idea if we choose them properly and take care of their quality. Remember, however, that they will not replace a healthy lifestyle.
4. Taking dietary supplements should be consulted with a doctor, especially in the case of chronically ill, pregnant and breastfeeding women and children.
5. It is safest to buy dietary supplements in a pharmacy.
6. Supplements cannot replace a healthy diet and exercise. The basis of good health is a balanced, healthy diet, regular exercise, a good night’s sleep, not smoking and drinking too much alcohol. Vitamins, minerals, and other supplements are no substitute for this. However, they can be used to compensate for nutritional deficiencies and improve our health.
7. Some supplements can interact with medications or increase the risk of side effects from medications. Certain supplements are known to have an increased risk of liver damage. Others can reduce the blood’s clotting ability – these include fish oil, ginkgo, garlic, and vitamin K.

Dietary supplements – potential problems

There has been a lot of encouraging news about supplements over the years. Vitamin D has been found to protect against a long list of diseases including cancer, diabetes, depression and even the common cold in a series of studies. Omega-3 fatty acids are advertised as preventing strokes and other cardiovascular problems. Antioxidants such as vitamin C and E and beta carotene were seen as promising responses in the fight against heart disease, cancer and even Alzheimer’s disease.

However, keep in mind that many of the promising studies on supplements were observational – No specific supplement has been tested against a placebo (inactive pill) under controlled conditions. The results of more rigorous randomized controlled trials have not produced the same good news. Because dietary factors, exercise habits, and other variables cannot be fully controlled in observational studies, it cannot be proved that treatment is responsible for the health benefits. It should be added that people who take supplements tend to be health conscious, exercise more, eat healthier, and have a whole host of lifestyle factors that cannot be fully controlled (or extremely difficult) in statistical models.

Some supplements that have shown health benefits in observational studies have proven to be not only ineffective, but also risky after more rigorous testing. Vitamin E, initially thought to protect the heart, was later found to increase the risk of hemorrhagic strokes. It used to be thought that folate and other B vitamins prevent heart disease and strokes – until later studies not only failed to confirm this, but in fact raised concerns that high doses of these nutrients may increase cancer risk.

While most dietary supplements are safe as long as you follow the instructions that come with the product, high doses of certain nutrients can have undesirable effects. It is even possible to overdose on some supplements, thus risking serious health problems and, in extreme cases, even death. Some of the harmful interactions or problems with supplement dosing include:

1. Vitamin K may reduce the effectiveness of blood thinners such as warfarin.
2. Vitamin E can increase the effect of blood thinning medications, leading to easy bruising and nosebleeds.
3. Vitamin C can cause diarrhea when taken in doses greater than the intestines can absorb (although some patients can tolerate between 5000 mg and 25000 mg per day).
4. St John’s wort can speed up the breakdown of many medications, including heart medications. antidepressants and birth control pills, thereby reducing their effectiveness.
5. Vitamin B6 (pyridoxine) used for a year or more in high doses can cause severe nerve damage. Vitamin B6 may also reduce the effectiveness of the anticonvulsant medication phenytoin and levodopa (used to treat Parkinson’s disease).
6. Vitamin A can cause vitamin A toxicity when used with retinoid acne medications such as isotretinoin and acitretin.
7. Iron and calcium supplements can reduce the effectiveness of antibiotics, namely tetracyclines and fluoroquinolones, by up to 40%.
8. Selenium, boron, and iron supplements can be toxic if taken in large amounts.

It is recommended that you inform your doctor of any supplements you plan to take as well as any medications you are currently taking, whether prescription or over-the-counter.

Dietary supplements and drugs – differences

Often times, we have trouble telling the difference between supplements and medications. This is probably related to the increasing number of advertisements suggesting the medicinal properties of a given supplement. Often times, you do not read leaflets or information on the packaging of a given product, and it is in these places that clear information indicating that a given product is a dietary supplement must be clearly visible. In addition, it also contains information on the composition, the level of ingredients in the daily doses of products, contraindications or warnings.

It should be remembered that drugs contain substances with healing properties and are designed to support the immune system in the fight against the symptoms and causes of the disease, as well as maintain health and protect against disease recurrence. Supplements, on the other hand, are products classified as foodstuffs, intended to supplement our diet with appropriate nutrients that are necessary for the proper functioning of the body.

Another difference is the fact that when using dietary supplements, consultation with a doctor is not required, although it is good to consult a specialist beforehand. It is worth adding here that a consultation regarding any dietary supplement or medical agent does not require us to appear in person at the doctor’s office, and it is enough to use the online medical consultation

Dietary supplements – do we need them?

This is a question that is difficult to answer unambiguously because it depends on factors such as a person’s health, diet, gender, lifestyle, and genetic and biochemical profile. Interestingly, according to the information provided by the Department of Biochemistry, Radioimmunology and Experimental Medicine of the Children’s Memorial Health Institute, over 90% of Poles have vitamin D3 deficiency, according to the Food and Nutrition Institute, even over 50% of adult Poles may have calcium deficiencies.

These deficiencies usually result from a poor diet, i.e. poor in individual compounds and often rich in excessive amounts of tea, coffee or alcohol, which in turn reduces the absorption or intensifies the elimination of minerals and vitamins from the body. The problem also stems from the fact that people are more and more willing to reach for processed food, which loses many compounds that are so important to us during production. Deficiencies also result from the decreasing amount of micronutrients in currently available fruits and vegetables. According to the research, for example, 45 years ago broccoli had 50% more calcium and vitamin A, apples had 40% more vitamin A, while peppers had more than 30% more vitamin C. Researchers say that this is related to soil sterilization and accelerating the cultivation cycle.

In the case of vitamin D3 deficiency, this is due to the climate in Poland, but also the age, and it is assumed that vitamin D60 supplementation becomes necessary after the age of 3. It is worth adding that many autoimmune, neurodegenerative and cardiovascular diseases affect the deficiencies of vitamins and microelements. Stress doesn’t help either.

However, it should be added that before we start using any supplementation, it is worth consulting a doctor beforehand and carrying out appropriate tests. Going to a specialist will make us sure if and what vitamins and microelements our body needs. It’s also a good idea to simply pay attention to the foods you are eating with the help of nutritional tables.

Dietary supplements for children

Many parents give their children a multivitamin once a day, which can help them stay healthy and strong while supporting growth and immune system function. However, if we want to give your child a supplement, it is better to talk to your pediatrician in advance about the exceptional health needs of your children – especially if they are picky and may not get all the nutrients they need from food.

It’s worth remembering that many multivitamins come with or without iron. Iron is an essential mineral that positively affects the blood and muscles. Most babies are not at risk of iron deficiency, but menstruating girls are more likely to be deficient in iron. It should also be remembered that children should not exceed the recommended daily intake of vitamins A, E and K.

In addition, children’s multivitamins should not contain the following ingredients, as they can have a negative effect on children’s health:

1. aspartame;
2. sorbitol;
3. artificial colors and flavors;
4. karagen;
5. sucralose;
6. any allergens (such as gluten or soy) to which your child may have adverse reactions.

Before use, read the leaflet, which contains indications, contraindications, data on side effects and dosage as well as information on the use of the medicinal product, or consult your doctor or pharmacist, as each drug used improperly is a threat to your life or health. Do you need a medical consultation or an e-prescription? Go to halodoctor.pl, where you will get online help – quickly, safely and without leaving your home. Now you can use e-consultation also free of charge under the National Health Fund.