It is difficult to clearly define the definition of dietary supplements. These preparations are constantly subjected to research, and their composition and importance for human health raise controversy among dietitians, doctors and pharmacists. Moreover, it has not yet been determined how many vitamins and minerals in the diet are completely safe.
Each dietary supplement is treated as a preparation that is a valuable source of nutrients and substances with physiological effects. Dietary supplements may be placed on the market in the form of capsules, tablets, sachets with powder or ampoules with liquid, which can be consumed in strictly defined quantities. According to the definition of dietary supplements, these agents can be used primarily when, for various reasons, we cannot provide the body with the recommended number of vitamins or minerals in the diet.
You can also come across more official definitions of dietary supplements. According to the Food and Nutrition Safety Act of 25 August 2006, dietary supplements are preparations that are primarily intended to supplement the diet. These products are a concentrated source of minerals, vitamins and other compounds that can be consumed in specific quantities to achieve an appropriate nutritional effect. However, this act clearly emphasizes that dietary supplements do not have the properties of medicinal products (in the light of pharmaceutical law). Therefore, they cannot be used to combat diseases - drugs have proven therapeutic potential and are subject to clinical trials. Dietary supplements, unlike drugs, are not registered as medicinal products. What is more, their composition is often variable and depends on the market situation.
Dietary supplements may be preparations based on vitamins, minerals or other compounds that have specific nutritional or physiological properties. This means that a dietary supplement may contain not only vitamins and minerals, but also amino acids, lecithin, fiber and certain fatty acids. In addition, they can also be enriched with compounds of plant or animal origin, such as shark cartilage or coenzyme Q10.
The use of dietary supplements is associated with achieving certain benefits. These products can not only nourish the body or supplement the daily diet with valuable nutrients, but can also improve concentration and memory, add vitality or even protect the body from the effects of unfavorable factors, such as air pollution or UV radiation. Supplements can become an excellent alternative to a diet, especially for people who do not care about a properly balanced diet. What's more, vitamins, minerals and compounds found in dietary supplements also take part in many different biological processes that occur in the human body. They can support the work of the nervous, cardiovascular or skeletal systems.
Consumption of dietary supplements in Poland and around the world
Research conducted by scientists confirms that the group of people taking dietary supplements is regularly increasing. Over the last ten years, approximately 75% of people in the United States have taken a dietary supplement at least once in their lives. The largest group of people using this type of dietary supplement products are people over the age of fifty, but according to researchers, people aged thirty to fifty also use supplements.
Also in Poland, dietary supplements are becoming more and more popular. Preparations with a specific nutritional or physiological effect are used by people over the age of fifteen. According to researchers, women use dietary supplements much more often than men. These drugs are taken for many different reasons, and the most frequently mentioned include: weakness, fatigue and illness. However, consumption of dietary supplements was slightly less frequently declared due to the desire to support the body during increased mental or physical effort.
Young people often emphasized that they also take dietary supplements to improve their beauty: strengthen their hair, nails or improve the condition of their skin. The older ones, on the other hand, were looking for substances that would strengthen bones and joints and protect the circulatory system. Elderly people were also looking for supplements supporting proper vision.
Recent years have resulted in a very large increase in the consumption of dietary supplements, both in our country and around the world. Products that do not contain vitamins and minerals, but those made on the basis of herbs or other plant ingredients, are very popular. In the opinion of many people, they are natural and completely safe preparations that can be used for various purposes - improving beauty, strengthening the immune system or protecting the digestive system.
The dietary supplement market is developing very dynamically. Until recently, these products were mainly sold in pharmacies, but now they can be obtained in many non-pharmacy outlets. Dietary supplements, as a completely new product category, appeared in Poland less than a dozen years ago. Until recently, such preparations were treated as a passing fad, but now they are an important element of many people's lives. These products are often intended to compensate for the lack of a balanced diet, poor well-being or even lack of physical activity. The growing demand for dietary supplements is undoubtedly caused by many different factors. In addition to the huge influence of television and press advertising, the emphasis on a healthy lifestyle is also very important, as well as the increasing care for an impeccable image. This may therefore indicate that dietary supplements are slowly becoming an inseparable part of our lives.
Types of dietary supplements
There are many different types of compounds that can be used to produce dietary supplements. The most important ones include vitamins, minerals, amino acids, fatty acids, plants, plant extracts, bee products, as well as probiotics, prebiotics and enzymes. The market for this type of product is therefore quite diverse. However, the European Commission report states that almost fifty percent of the supplement market consists of minerals and vitamins. Vitamin and mineral preparations play a significant role in the supplement market, as they can effectively prevent nutrient deficiencies in the body, and consequently reduce the risk of developing certain chronic diseases. The lack of any ingredient in the diet can lead to a deterioration in the body's ability to function, reduced resistance to stress, and increased sensitivity of internal organs to certain environmental factors.
A dietary supplement based on minerals or vitamins can complement the daily menu. The diet, as is commonly known, should be properly balanced and therefore provide the body with the most necessary nutrients for proper functioning. Some people, however, do not eat very healthily for various reasons, and this may lead to deficiencies of particular nutrients. The ingredients contained in dietary supplements are intended not only to strengthen health, but also to support the most important biological functions of the body. The use of such products can be helpful in correcting an unwise diet. Compounds contained in dietary supplements can also ensure proper water and sewage balance and proper metabolism.
Classification of dietary supplements according to their composition
Dietary supplements may contain various types of compounds that have a nutritional or physiological effect. The division of supplements according to their content is as follows:
1. Dietary supplements containing vitamins and minerals that occur in food and are necessary for life.
The list of such compounds was strictly specified in the regulation issued by the Minister of Health of October 9, 2007 (on the composition and labeling of dietary supplements). The dietary supplement may contain: vitamin A, C, D, E, K, thiamine, niacin, riboflavin, folates, biotin, B vitamins and minerals: magnesium, calcium, iron, iodine, zinc, copper, sodium, manganese, potassium , chromium, molybdenum, fluorides, chlorides and phosphorus. It is worth adding that various chemical forms of the above-mentioned elements may be used to produce supplements (e.g. calcium acetate, magnesium gluconate, iron sulfate, copper citrate, potassium iodide, zinc sulfate, potassium bicarbonate, chromium nitrate, choline-stabilized orthosilicic acid, etc. ). The maximum content of the above-mentioned ingredients in dietary supplements has not been clearly defined. However, in accordance with legal regulations, the amount of vitamins and minerals in one serving of the supplement must be specified in detail. The content of individual nutrients in the daily portion of the supplement is determined based on the upper safe levels of vitamins and minerals, established and adopted by the European Food Safety Authority. In addition, the amount of vitamins and minerals is determined based on the recommended intake of individual compounds that have a nutritional or physiological effect on society. Too much of any mineral or vitamin may cause side effects.
2. Supplements containing plant compounds and plant extracts.
Plant ingredients and extracts obtained from them are increasingly used for production of dietary supplements. Such substances are primarily intended to strengthen the body's immunity, but they can also support the functioning of various internal organs. Dietary supplements may contain, among others, primary and secondary metabolites. Primary metabolites include simple sugars, fatty acids, amino acids and starch. Secondary metabolites include: saponins, alkaloids, tannins, flavonoids and terpenes. The production of dietary supplements usually uses plants or plant extracts that do not have strong medicinal properties and their doses are much lower than those found in pharmacological agents.
Over the last few years, products enriched with plants and extracts from Asia and America are increasingly appearing on the dietary supplement market. The most popular plants include Chinese lychee, ginkgo biloba, maca and prickly pear.
Bioflavonoids are also quite important ingredients of many dietary supplements. These are photochemical compounds that naturally occur in plants. This is a very large group of compounds, because there are over seven thousand of them in total, and they can be found in citrus fruits, some vegetables (tomatoes, peppers, broccoli), as well as in red wine and tea (especially green and red tea). . Bioflavonoids are known primarily for their numerous health properties, as they support the functioning of the digestive system, prevent cardiovascular diseases, and even help maintain fitness. These compounds are able to effectively capture free radicals, which are responsible, among others, for the aging of the body and the development of cancer cells. They also protect the eye against diseases such as cataracts and retinal degeneration. Bioflavonoids also constitute natural a filter that protects the skin and body against the harmful effects of excessive ultraviolet radiation. According to scientists, these substances also have anti-ulcer and antioxidant properties. Since these compounds are among those that have been thoroughly researched, it has been proven that the use of dietary supplements enriched with anthocyanins, catechins or tannins can effectively supplement bioflavonoid deficiencies.
The dietary supplement can also be enriched with spices or herbs. It can be garlic, ginger, pepper, fennel, cinnamon or basil. Turmeric is also a popular spice that can increasingly be found in dietary supplements. This is an ingredient that is characterized primarily by excellent anti-cancer properties. A large number of supplements are also based on ginseng. The extract from this plant adds energy, improves the functioning of the immune system, increases resistance to stress, helps reduce fat tissue and has antioxidant properties. Interestingly, many spices and herbs added to dietary supplements come from traditional Chinese and Indian medicine.
3. Supplements containing fatty acids.
Compounds used to enrich dietary supplements can be divided into plant and animal acids. A fairly significant group of such substances are n-3 fatty acids, commonly called omega-3 acids. Their source is primarily oily sea fish, such as mackerel, herring, salmon or tuna. Unsaturated fatty acids are one of the most important nutrients that have a versatile effect. They not only lower the level of bad cholesterol (LDL), but also have strong anti-inflammatory properties. The most important omega-3 acids are DHA and EPA, which are also an important building block of human cells. Omega-3 acids support the functioning of the nervous system, counteract inflammatory processes occurring in arteries and veins, increase the body's immunity, and protect against the development of cancer. These compounds are also found in oils and nuts, including linseed oil.
Vegetable fatty acids also very often appear in dietary supplements, including borage and evening primrose. Evening primrose oil is a valuable source of linoleic and gamma-linoleic acids, which are classified as omega-6 acids. They play an important role in the production of ceramics, which are the building blocks of leather. Evening primrose oil can also be used to alleviate various types of skin ailments.
In turn, borage oil is a rich source of flavonoids, tannins, saponins and various minerals. Gamma-linoleic fatty acid, which is also found in borage oil, improves the functioning of the central nervous system. It also controls blood pressure, kidney function and the digestive system. Both evening primrose and borage seed oil can be used to treat hormonal disorders. Omega-6 acids also have a healing effect in rheumatic diseases, and can also be used in the case of fractures and ligament damage.
Unsaturated fatty acids, on the basis of which dietary supplements are produced, are also obtained from: celery seeds, grape seeds and wheat germ.
4. Supplements containing dietary fiber.
Dietary fiber is a complex of valuable nutritional compounds that are not digested and absorbed by the human body. This ingredient is necessary not only to maintain proper body weight, but it can also protect us against many dangerous diseases. Dietary fiber includes compounds that have different chemical structures and physical properties. These include, among others: pectins, cellulose, lignin, hemicelluloses, mucus and algal polysaccharides. Dietary fiber has a very beneficial effect on the body, not only because it helps maintain proper intestinal flora. This substance should be consumed by every person in a dose of twenty-five to a maximum of forty grams. Dietary fiber lowers blood pressure, slows down the breakdown of carbohydrates and lowers the level of insulin demand, regulates the rhythm of bowel movements, reduces the feeling of hunger, and also reduces the risk of colon cancer. Research conducted by scientists also shows that dietary fiber perfectly cleanses the body, removing dangerous toxins and harmful heavy metals, which also contribute to the development of many serious diseases. Additionally, it helps eliminate carcinogenic substances. Enriching the diet with dietary fiber is recommended for people suffering from gallstones, diseases of the veins of the lower limbs and type 2 diabetes.
5. Supplements containing probiotics and prebiotics.
Probiotic and prebiotic compounds can increasingly be found in dietary supplements. Probiotics are carefully selected cultures of bacteria and yeast, the main purpose of which is to protect the health of the digestive tract. These substances effectively prevent intestinal infections, alleviate the symptoms of lactose intolerance, and protect the digestive system against intestinal flora disorders. It has also been proven that probiotics have anti-cholesterol properties, which means that they can reduce the absorption of fat from the digestive tract, thus lowering the level of harmful cholesterol in the blood.
Prebiotics, in turn, are substances that, unlike probiotics, do not contain microorganisms, but only compounds with a stimulating effect. Their purpose is primarily to support the growth or activity of bacteria in the large intestine. The most frequently used prebiotics include: peptides, fats, oligofructose, inulin, lactulose, as well as oligo- and polysaccharides. These substances are not digested and reach the digestive system unchanged in their composition. They are a breeding ground for health-positive strains of bacteria found in the large intestine. Prebiotics are found in, among others, onions, garlic, chicory, asparagus, artichokes, potatoes, leeks and bananas.
6. Supplements containing amino acids.
Amino acids and their derivatives are the basic source of energy, therefore dietary supplements enriched with such compounds are mainly recommended for people exposed to intense physical exercise. Such products are ideal for active people and athletes, and their aim is to improve anabolic processes and inhibit catabolism. Amino acids not only increase muscle performance, but are also responsible for concentration and intellectual performance. Some of them can also alleviate the symptoms of depression, support the immune system and regulate calcium metabolism. The most common amino acids in dietary supplements include, among others, arginine, glutamine, taurine, creatine and L-carnitine.
Division of dietary supplements according to their purpose
In addition to the classification according to the type of ingredients on the basis of which dietary supplements are made, there is also a division according to their purpose. Each of these products may have a different effect and purpose. This classification allows preparations with different compositions to be included in the same group of supplements. The mechanism of action of this type of agents may consist in supporting the functioning of the immune system (strengthening immunity), reducing the risk of developing specific diseases or even affecting specific organs of the human body. The division according to purpose includes the following dietary supplements:
1. Weight loss supplements.
Preparations that help lose unnecessary kilograms are currently quite a popular group of dietary supplements that are used by people of all ages. Such measures can reduce the feeling of appetite, prevent hunger attacks, limit the yo-yo effect after completing a slimming treatment and stimulate metabolic processes. The effect of such dietary supplements is declared by the manufacturers on the preparation label. Various substances can be used to produce slimming preparations, such as L-carnitine, chitosan, caffeine or linoleic acid (CLA). Plant extracts are also often used in supplements intended for people who want to lose excess weight:
– green coffee extract has a beneficial effect on weight loss, and the substances contained in it reduce the absorption of sugars, fats and carbohydrates,
– Pu-Erh red tea extract supports the loss of excess fat tissue, restores the body's proper metabolism and stimulates digestive processes,
– cinnamon bark extract supports healthy blood glucose levels, is a source of antioxidant compounds and substances that stimulate the proper functioning of the digestive system,
– prickly pear extract supports metabolism and lowers blood cholesterol levels,
– pineapple fruit extract supports metabolic processes and suppresses appetite.
2. Supplements supporting the functioning of the immune system.
The action of such products is primarily to strengthen the body's immunity, which may be lowered due to various factors. These types of dietary supplements effectively strengthen immunity and can be used preventively. You can also use them in states of weakness and exhaustion, while recovering from illnesses. Natural substances are often used to produce preparations that support the functioning of the immune system. These may be vitamins (e.g. vitamin C), compounds from the flavonoid group (e.g. rutin, which has anti-inflammatory and antioxidant properties), minerals (such as zinc, which affects the body's defense system) or bee products (e.g. royal jelly, which has excellent nutritional and bacteriostatic properties).
3. Supplements that delay the body's aging processes.
These supplements are primarily intended to slow down premature aging and protect the body against the effects of harmful free radicals. Mainly vitamins, mineral salts and antioxidants are used to produce such preparations. On the market you can also find supplements enriched with lecithin and coenzyme Q10, which protects cells against damage, and its presence in the human body is necessary for the proper conduct of many important processes.iochemic. In anti-aging supplements, you can also find polyphenols that inhibit the formation of free radicals, have anti-cancer properties and have anti-atherosclerotic properties.
4. Supplements supporting the proper functioning of musculoskeletal organs.
Such preparations can be used for articular cartilage degeneration, rheumatoid arthritis, and in the treatment of ankylosing spondylitis. The most frequently used ingredients for the production of supplements affecting the musculoskeletal system are: glucosamine, chondroitin and MSM (methylsulfonylmethane). Glucosamine enables cartilage regeneration and is responsible for eliminating pain. This compound additionally relieves joint stiffness and slows down the development of arthritis. The most effective variety, according to scientists, is glucosamine sulfate.
Chondroitin is a mucopolysaccharide that has a very good effect on joint strength and overall fitness. This compound increases joint mobility and also has an analgesic effect. Chondroitin also plays an important role in the production of so-called proteoglycans, which are part of the extracellular substance. Thanks to its special properties, this compound can absorb the forces that affect the joints.
MSM plays a key role in the synthesis of connecting tissue proteins, this substance increases blood supply, reduces muscle contractures and relieves inflammation.
Dietary supplements that affect the musculoskeletal system may also contain compounds such as hyaluronic acid, turmeric, meadowsweet, zinc and frankincense extract (boswellia serratta).
5. Supplements that improve concentration and enhance vitality.
Preparations from this group are primarily aimed at improving memory and well-being, but they can also have many other positive effects. Compounds used to produce supplements that improve concentration and vitality include: caffeine, choline, taurine, lecithin, vitamin C, magnesium, zinc and selenium. Plant compounds are also commonly used substances - these include ginseng, ginkgo biloba, lemon balm and sage. Carefully selected ingredients of this group of dietary supplements not only help improve concentration, but can also calm down, increase the stability of thoughts and reduce blood pressure.
6. Supplements that regulate the functioning of the cardiovascular system.
Products that support the circulatory system can be used to prevent heart attacks, atherosclerosis and hypertension. Preparations from this group are generally based on valuable amino acids, vitamins and mineral salts. L-arginine, which helps maintain a healthy heart, and vitamin B6 are of particular importance here. Supplements that affect the cardiovascular system may also contain plant sterols and stanols, which lower the concentration of bad cholesterol in the blood. Protection of the heart and the entire circulatory system can also be provided by plant extracts: ginkgo biloba leaf extract, black grape skin extract, cranberry fruit juice and goji berry extract.
7. Supplements supporting the functioning of the digestive system.
Supplements from this group are designed to support digestion in a natural way and may also improve the functioning of the digestive system. They are dedicated primarily to people struggling with stomach problems, flatulence and constipation. The production of this group of supplements uses primarily various types of digestive enzymes and probiotic bacteria (natural microorganisms that bring balance to the intestinal system and ensure proper flora). Probiotics restore the proper functioning of the digestive tract, fight hyperacidity, prevent diarrhea and support the body's defense mechanisms. Probiotic cultures also prevent the development of infections caused by various types of fungi, bacteria and yeasts.
Supplements supporting the functioning of the digestive system are also based on active compounds found in plants, such as: fennel, peppermint, cumin, coriander, common chamomile, milk thistle. In this group of supplements, chicory root (helping to stimulate the growth and activity of natural intestinal bacteria) and extract obtained from green barley shoots (nourishes, cleanses and regulates intestinal function) are important.
8. Beauty supplements (affecting the appearance of skin, nails and hair).
The composition of this type of products is strictly adapted to supplement the human body with naturally occurring ingredients that are responsible for the condition of the skin, hair and nails. These supplements are primarily intended to strengthen nails, reduce hair loss, accelerate tissue regeneration, prevent acne and discoloration, and rebuild joint cartilage. Supplements for beautiful skin, hair and nails include preparations with silicon, zinc, calcium, vitamin E (called the "vitamin of youth") and unsaturated fatty acids: EPA and DHA. Evening primrose oil, borage seed oil and sulfur amino acids, especially cysteine and methionine, are also used to produce this group of supplements (they are natural components of collagen fibers found in the skin). Supplements to improve appearance may also be based on collagen - one of the most important connective tissue proteins, which is responsible, among other things, for the firmness and elasticity of the skin.
9. Supplements supporting proper vision.
Vision enhancing products are mainly aimed at protecting the eyesight against the harmful effects of UV radiation and free radicals. Such preparations can be used to prevent many different eye diseases, such as glaucoma, macular degeneration or reduced photosensitivity. They are also dedicated to people who strain their eyes excessively, for example as a result of long-term work at the computer. Compounds from the carotenoid group, such as lutein or zeaxanthin, are mainly used to produce supplements supporting proper vision. Such substances have a positive effect on the functioning of the eyes, support the adaptive abilities of the visual organ and protect against the influence of unfavorable factors. Eyesight protection supplements may also contain blueberry powder, beta carotene, marigold flower extract, retinol concentrate, Siberian pine extract and minerals: zinc, selenium, magnesium, manganese, copper.
10. Supplements intended for athletes.
Products for people whose body is exposed to intense physical exercise are primarily intended to add energy, vitality and strength. Such preparations are helpful not only for physical exhaustion, but also for mental exhaustion. Supplements from this group are produced, among others, on the basis of amino acids, but they also use vitamins, mineral salts and fatty acids. The most common compounds found in supplements intended for athletes include creatine, carnitine and HMB (3-hydroxy-3-methylbutyric acid).
Creatine not only increases strength, but also increases the body's resistance to pain and endurance. This compound additionally enables much better protein absorption, which is especially important for athletes who want to increase lean muscle mass.
Carnitine is an organic chemical substance that is most often found in dietary supplements created for strength athletes. This compound improves strength and increases the overall endurance of the body.
HMB acid (3-hydroxy-3-methylbutyric acid) is a fatty acid whose main function is to prevent the breakdown of muscle proteins. HMB acid also has properties that inhibit the action of certain enzymes, and also stimulates the body to reduce unnecessary fat tissue and effectively accelerates muscle regeneration.
11. Supplements that reduce the risk of osteoporosis.
This group of supplements was created for people who want to effectively prevent osteoporosis. These products are especially recommended for people over the age of fifty, because during this period the body absorbs a much smaller amount of minerals. Supplements created to reduce the risk of osteoporosis are based primarily on vitamin D and calcium. These substances are classified as the so-called building blocks of minerals in the human body, which means that they are found in bones, teeth and joint cartilage. Both calcium and vitamin D are intended to protect the body from the process of bone mineral depletion. This group of supplements effectively supports the healthy functioning of the skeletal system and helps keep joints in good condition.
Health and nutritional claims that appear on the labels of dietary supplements should be consistent with generally accepted scientific standards and fully understandable to the potential consumer. It is worth emphasizing that dietary supplements are not medicinal products and can only be used to supplement the diet with essential nutrients. However, they should not be used to treat any diseases. Dietary supplements can also be used to protect internal organs and prevent certain diseases.
The text was based on the book by prof. Ph.D. n.med. Mirosław Jarosz "Dietary supplements and health",
PZWL Medical Publishing House, Warsaw 2008.
