In recent years, dietary supplements have gained enormous popularity around the world. Although many people use these products regularly, there is no shortage of controversial reports in the media about their safety and effectiveness. What are the real benefits of using them? Can dietary supplements be harmful? This article, based on the guide "Food Supplements: A Guide Through the Jungle of Conflicting Opinions" developed by the European Nutraceutical Association (ENA), will help answer these questions.
Safety of Dietary Supplements
Many people ask themselves: "Can dietary supplements be harmful?" Although this question may seem surprising, there are often reports in the media suggesting potential dangers associated with their use. As the EAW notes, these concerns are often based on the results of studies conducted on specific groups of people, such as smokers or asbestos factory workers, which do not necessarily translate to the general population.
Clinical Trials and Results
Many clinical trials on vitamins show mixed results. They are often performed on isolated micronutrients in high doses, which does not reflect the actual intake of these substances in a balanced diet. For example, the SU.VI.MAX study conducted in France showed that men taking a vitamin and mineral supplement reduced their risk of developing cancer by 31% and their mortality rate decreased by 37%.
Negative Examples and Context
Some studies show harmful effects of high doses of vitamins. For example, studies on beta-carotene in smokers have shown an increased risk of lung cancer. However, such results often apply only to specific risk groups and cannot be generalized to the entire population.
What are Dietary Supplements?
Dietary supplements are products that complement our daily diet by providing essential nutrients that may be difficult to obtain in adequate amounts from diet alone. These are particularly important for people with micronutrient deficiencies, which is a common problem in Europe. Examples of popular supplements include vitamins, minerals, fish oil, prebiotics and probiotics.
The role of regulation
In Europe, dietary supplements are strictly regulated. The regulations specify which substances can be used, in what quantities and what health claims can be included on labels. This ensures that products from reputable companies are safe for consumers. However, purchasing supplements from unreliable sources, especially online, may involve risks.
Nutrient Deficiencies
Data suggests that many people do not consume enough of key micronutrients. The most common deficiencies are vitamin D and folate. Other deficiencies include vitamin E, vitamin C, iron, iodine, zinc, calcium, magnesium, selenium, and omega-3 fatty acids. Groups particularly at risk of deficiencies include children and adolescents, pregnant and lactating women, the elderly, and people with chronic illnesses.
Examples of Micronutrient Deficiencies:
| Micronutrient | Deficiency Level | Risk Groups |
|---|---|---|
| Vitamin D | The biggest | Children, teenagers, elderly people, pregnant women, chronically ill people |
| Folic acid | The biggest | Pregnant women, elderly people, people on reducing diets |
| Vitamin E | Partial | Elderly people, chronically ill people |
| Vitamin C | Partial | Smokers, people exposed to stress |
| Iron | Partial | Women of reproductive age, people with chronic diseases |
| Iodine | Partial | People following a salt-free diet |
| Zinc | Partial | Elderly people, chronically ill people |
| Calcium | Partial | Postmenopausal women, elderly people |
| Magnesium | Partial | People exposed to high stress, athletes |
| Selenium | Partial | People with thyroid diseases |
| Omega-3 | Partial | People who don't eat fish, pregnant and breastfeeding women |
Benefits of Supplementation
Regular use of dietary supplements can provide numerous health benefits, especially for people with nutritional deficiencies or increased demand for certain nutrients. For example, omega-3 fatty acids from fish oil support brain and heart function, and vitamin D supplementation is crucial for bone health.
Risks and Doses
As with any substance, it is crucial to follow the appropriate dosages. Paracelsus once said: "Everything is poison, only the dose decides." This also applies to dietary supplements. Excessive intake of vitamins and minerals can lead to negative health effects. Therefore, it is important not to exceed the recommended daily doses.
Table: Current Tolerable Upper Intake Levels (UL)
| Ingredient | UL (daily intake) |
|---|---|
| Vitamin A | 3,000 µg RE |
| Vitamin B1 | No UL |
| Vitamin B2 | No UL |
| Vitamin B3 | 900 mg |
| Vitamin B6 | 12 mg |
| Vitamin B12 | No UL |
| Folic acid | 1,000 g |
| Vitamin C | 2,000 mg |
| Vitamin D | 100 g / 4,000 IU |
| Vitamin E | 300 mg |
| Iron | 40 mg |
| Selenium | 255 g |
| Iodine | 600 g |
| Calcium | 2,500 mg |
| Magnesium | 250 mg |
| Zinc | 25 mg |
Synthetic vs. Natural Supplements
Some vitamins, such as vitamin C, are chemically identical in their natural and synthetic forms. However, other vitamins, such as vitamin E, occur in nature as a mixture of different compounds, while synthetic versions may contain only one of these compounds. For example, natural vitamin E (d-alpha-tocopherol) consists of eight different compounds that work synergistically, while synthetic vitamin E (dl-alpha-tocopherol) contains only one form. For this reason, natural forms of nutrients are often preferred by specialists.
Summary
Dietary supplements can be a valuable addition to a healthy diet, especially in the case of nutritional deficiencies. However, it is important to use them wisely and choose products from reputable manufacturers. Despite controversy in the media, properly used supplements can help improve health and quality of life.
REFERENCES
- A guide through the jungle of conflicting opinions, ENA, 2014
- SU.VI.MAX Study
- EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA)
- EFSA – Dietary Reference Values
- EFSA changes vitamin B6 and selenium safety limits
