Dietary supplements have become common – they can be purchased in pharmacies, shops or online. No wonder: according to research, more than 67% of Poles takes dietary supplements (most often vitamins and minerals).
Globally, the market for these products is worth hundreds of billions of dollars and is still growing.
Despite its popularity, many people still ask questions: what exactly is it? diet supplement, do supplements really work, are they safe, and supplement or lek – how do they differ? In this guide, we comprehensively answer the most common questions, based on reliable sources. You will learn what supplements are, when it is worth reaching for them, how to do it safely and what to look for when choosing so that supplementation is effective and conscious.
Dietary supplements have become commonplace – they can be purchased in pharmacies, stores or online. No wonder: according to research, over 67% of Poles take dietary supplements (most often vitamins and minerals). Globally, the market for these products is worth hundreds of billions of dollars and is still growing. Despite their popularity, many people still ask questions: what exactly is a dietary supplement, do supplements really work, are they safe, and what is the difference between a supplement and a medicine? In this guide, we comprehensively answer the most frequently asked questions, based on reliable sources. You will learn what supplements are, when it is worth reaching for them, how to do it safely and what to look for when choosing so that supplementation is effective and conscious.
What is a dietary supplement?
A dietary supplement is a legal definition of a food product that is a concentrated source of vitamins, minerals or other substances with nutritional or physiological effects. In simpler terms, its purpose is to supplement a normal diet with ingredients that may be missing. Supplements are available in the form of tablets, capsules, powder, liquid, etc. – to enable precise dosing of the necessary micronutrients.
It is worth emphasizing that a dietary supplement does not replace a healthy, balanced diet or cure diseases. It is merely an addition (hence the name) to the daily diet, which is intended to support the body with specific ingredients. For example, if someone consumes few products rich in magnesium, they can supplement magnesium to avoid a deficiency. The supplement then provides small, measured doses of the missing substance, helping to achieve its optimal level in the body.
Supplements can contain a variety of active ingredients, from vitamins and minerals, through amino acids and fatty acids, to plant extracts (e.g. herbs or adaptogens such as ginseng or ashwagandha). The latter are becoming increasingly popular as a natural support for the body in the fight against stress. Regardless of the composition, each supplement should be labeled as a dietary supplement and have a recommended daily intake.
In summary, a dietary supplement is not a drug, but a special purpose food product that serves to supplement the diet with specific nutrients. It has no medicinal properties and cannot replace conventional treatment or proper nutrition.
Supplement or medicine? Differences and similarities
Because supplements often look like drugs (e.g., tablets in pharmacy packages) and are sold alongside them, it is easy to make a mistake. In reality, there are many differences between a dietary supplement and a drug – from the definition and purpose, through the registration and quality control process, to the way they are advertised. Here are the most important differences:
- Purpose and operation: A medicine is a medicinal product – its purpose is to treat or prevent diseases and has documented therapeutic properties. A dietary supplement, on the other hand, is treated as a food product that is to supplement the diet with nutrients and support physiological functions, but does not cure diseases. In other words, a medicine cures, and a supplement only nourishes.
- Marketing authorization process: Medicines are subject to rigorous control before they are introduced to the market – they require registration with the appropriate office and undergo a series of clinical trials confirming their effectiveness and safety. Dietary supplements do not undergo such tests before they are sold. The manufacturer only has to report the introduction of the supplement to the Chief Sanitary Inspector (GIS), declaring its composition (so-called notification), but does not have to prove its effectiveness. As a result, the path “to the store shelf” is much shorter and simpler for supplements than for medicines.
- Quality control and composition: Each batch of medicine must meet strict quality standards – the composition and doses of active substances are thoroughly checked. For supplements (subject to food law), the requirements are less stringent – the ingredients must be safe for health, but there is no requirement to prove their effectiveness in tests before sale. Importantly, the law requires that the composition of the supplement does not pose a threat to the health of the consumer. However, in practice, market supervision is sometimes insufficient – the Supreme Audit Office has shown that in 2017–2020, GIS verified the composition of only 11% of new supplements reported for sale. This means that many products are sold without thorough control, which may pose a risk (more on this in the section on safety).
- Label information: Drug packages contain detailed leaflets with information on indications, dosage, contraindications and possible side effects. The supplement label is much poorer – it mainly contains a list of ingredients, daily dose and a warning that the product is not a substitute for a varied diet. Supplements cannot boast about their medicinal properties on the packaging (this is prohibited by law) – any formulations suggesting treatment or prevention of diseases are not allowed. Only nutritional claims can be given, e.g. "supports immunity", and even these must be true and consistent with the EU lists of permitted health claims.
- Advertising and Marketing: Advertisements for medicines (OTC, over the counter) must contain clear messages such as "Read the leaflet before use...", and the content is subject to many restrictions. Advertisements for dietary supplements are more relaxed in this respect, but they also cannot suggest that the supplement cures or works like a medicine. We often hear slogans like "adds energy, strengthens bones, helps maintain health" instead of promising to cure a specific disease. Despite this, aggressive marketing of supplements (e.g. on TV) is sometimes criticized for misleading consumers about the actual effects of the product.
As you can see, supplements and medicines are not the same. Supplements are more readily available and less rigorously supervised, because they are supposed to supplement the diet, not cure. In practice, however, the line is blurred – many people treat supplements as substitutes for medicines, which can be dangerous. Remember: in the event of illness, always consult a doctor. A supplement can sometimes support the body (e.g. during convalescence), but it will not replace proper medical therapy.
Do you know that… In the current legal state, anyone can start selling a new dietary supplement immediately after reporting it to GIS – without waiting for the results of the analyses. That is why it is so important to consciously choose proven products and reputable manufacturers. Despite the lack of clinical testing, many responsible manufacturers voluntarily test their supplements and produce them in accordance with the pharmaceutical standard (GMP). Our article “A Guide to the Process production of dietary supplements” describes step by step how a professional supplement manufacturing process should proceed – from composition, through quality control, to the final product.
Do dietary supplements work?
The short answer: it depends. Supplements work in the sense that they can replenish deficiencies and improve the body's nutritional status - but only when we really need them. If we use them on purpose (e.g., when we are diagnosed with a vitamin D or iron deficiency), they can bring measurable health benefits. On the other hand, with a balanced diet and no nutritional deficiencies, adding more pills usually does not provide additional benefits and can be a waste of money.
Scientific research and medical experts agree: there are no miracles in a pill. In a healthy person who follows the principles of proper nutrition, extra doses of vitamins or microelements will not magically improve health or protect against disease. For example, taking mega doses of vitamin C will not prevent us from catching a cold - the body will excrete the excess anyway, and we will strengthen our immunity more with a proper diet and lifestyle. Similarly, multivitamins will not replace vegetables and fruits in our menu.
So when does supplementation work? First and foremost, when there is a justified need. Some typical examples:
- Deficiencies documented by research: If you have been diagnosed with a deficiency of a specific ingredient (e.g. iron, magnesium, vitamin B12), supplementation will help to replenish the deficiency and improve test results. For example, a person struggling with frequent muscle cramps and low magnesium levels can take a magnesium preparation to replenish this element. The same applies to other vitamins and minerals - in the case of a detected deficiency, a well-chosen supplement acts as a support, restoring the proper level of a given substance in the body.
- Specific periods and states: In certain periods of life or conditions, supplementation is recommended prophylactically. For example, women planning a pregnancy are recommended to take folic acid before conception (for the proper development of the fetus). In autumn and winter, most Poles should supplement vitamin D, because from October to March our skin synthesis of this vitamin is minimal. Older people may need vitamin B12 (less well-absorbed with age), and people on a vegan diet – e.g. the aforementioned B12 or DHA (omega-3 fatty acid from algae). In such situations, a well-chosen supplement works in the sense that it prevents the development of a deficiency and its health effects.
- Support for specific functions: Sometimes a supplement is used to enhance the effect of some beneficial factor. Example: supplementing with vitamin C can improve the absorption of iron from meals - that is why people with anemia are advised to combine iron with vitamin C. Another example are preparations with collagen and vitamin C supporting the condition of joints - they do not cure degenerative disease, but provide building blocks for cartilage regeneration. Such effects are, however, subtle and require time and combining supplementation with an appropriate diet/rehabilitation.
It is important to remember that the effectiveness of a supplement depends on many factors: the dose, the chemical form of the ingredient, the regularity of use and the individual needs of the body. Not every supplement from a given category will work equally well. For example, the absorption of magnesium depends on the form - organic compounds (such as magnesium citrate or chelate) are better absorbed than magnesium oxide. Therefore, it is important to choose preparations with well-absorbed forms of active ingredients. It may be helpful to seek advice from a pharmacist or dietitian, who will help you choose a preparation with documented effects.
In summary, dietary supplements work in the right conditions – especially when they provide the body with what it actually lacks. They are not a panacea for all ailments and will not replace a healthy lifestyle. However, if we use them consciously and intentionally, they can really support our health and well-being. The key is common sense and moderation in supplementation. In the following sections, we will look at the issue of safety and suggest how to use supplements wisely.
Are dietary supplements safe?
Responsibly used dietary supplements are generally safe for your health, but there are some risks you should be aware of. The mere presence of a product on the market (e.g. in a pharmacy) does not guarantee that it is 100% effective or tested – it only means that its ingredients have been deemed safe for consumption. However, safety also depends on the dose, quality and method of use of the supplement. Here are the most important issues related to the safety of supplementation:
- Follow the recommended doses: More is not better. Overusing supplements (exceeding recommended doses or taking many supplements at the same time) can lead to the accumulation of some ingredients and side effects. Fat-soluble vitamins (A, D, E, K) or minerals can be overdosed. For example, excess vitamin A is stored in the body and can cause nausea, headaches, and even liver damage; too high doses of calcium are associated with an increased risk of certain diseases. Beta-carotene (provitamin A) given to smokers in large doses paradoxically increased the risk of lung cancer - this is a proven fact in studies. In turn, excess iron in a person who does not need it can cause digestive problems. Therefore, always stick to the manufacturer's instructions and common sense - a supplement is not candy.
- Beware of interactions: Dietary supplements can interact with medications or with each other. For example, the popular St. John's wort (used to improve mood) reduces the effect of some medications (including hormonal contraception). Magnesium and calcium taken together can reduce each other's absorption. If you are taking prescription medications or several different supplements, consult your doctor or pharmacist about whether such a combination is safe.
- Product quality and purity: Unfortunately, there are supplements of questionable quality on the market. The Supreme Audit Office report showed cases of supplements with prohibited substances (e.g. synthetic compounds with strong doping or medicinal effects) available for sale online. Some of them were not reported to GIS at all by dishonest entrepreneurs. These are extreme situations, but they show that it is worth buying supplements from reliable sources. The safest way to buy them is in pharmacies or reputable herbal and medical stores - the products sold there meet the requirements of the law and are subject to control. Avoid bargains at bazaars or unverified online auctions, where the risk of coming across a product that does not meet the standards is greater.
- Read labels and leaflets: Always read the information on the supplement packaging. It should list all the ingredients (including additives, dyes, etc.), the recommended dose, and any contraindications. Check that the product is clearly labeled as a "dietary supplement" - it cannot claim medicinal properties. Also, make sure that you are not in a group for which a given supplement is not recommended. For example, pregnant women, breastfeeding mothers, people with chronic diseases or taking medications should be especially careful when choosing supplements (in accordance with the doctor's recommendations). If anything in the leaflet is unclear - ask a pharmacist for advice.
- Consult with specialists: Although supplements are available without a prescription, if in doubt, it is worth consulting a doctor or dietitian. A specialist will help you assess whether a given preparation is necessary for you, whether the dose is appropriate and whether there are no contraindications. It is best if the decision to supplement is supported by tests (e.g. blood) and a doctor's recommendation. A professional will take into account your health, diet, lifestyle and possible diseases, and will select a supplement so that the benefits outweigh the potential risks. Remember that the natural status of a supplement does not guarantee absolute safety - herbs and vitamins can also be harmful in certain circumstances if used incorrectly.
In short, the safety of dietary supplements depends on you. Used wisely and as intended, they can be a valuable support for health. However, their overuse or choosing random, unproven products can lead to problems. Always read, think and ask before swallowing another capsule. Then the risk of negative effects will be minimal and the potential benefits - maximum.
When is it worth using dietary supplements?
The fashion for supplementation makes some people reach for pills just in case. Meanwhile, specialists emphasize that supplements should only be used when there are specific reasons for it. Unjustified swallowing of a handful of pills "because they are healthy" makes no sense and can even be harmful (for example, by burdening the liver with excess substances to filter). So when is it really worth considering supplementation?
- When your diet does not meet your needs: Our diet should provide all the necessary nutrients. In practice, this varies – fast pace of life, dietary restrictions or seasonality of products can cause deficiencies. Supplements are helpful when, for various reasons, you are unable to provide certain nutrients from food. Examples have already been mentioned: vitamin D in winter (due to lack of sun), B12 in vegans (because they do not eat animal products), calcium in people intolerant to dairy products, iron in people on a vegetarian diet, folic acid in women planning a pregnancy, etc. If you know (or suspect based on symptoms) that your diet is poor in a given element – then justified supplementation can prevent the development of a deficiency and its health consequences.
- In specific physiological conditions: Certain periods of life increase the demand for certain ingredients. We have already mentioned pregnancy – folic acid is a must, and additional vitamin D, DHA and iodine are often recommended for pregnant women. Seniors, on the other hand, may require supplementation with vitamin D and B12. Children during the period of intensive growth – vitamin D (according to official pediatric recommendations, all infants and small children in Poland receive vitamin D). Athletes exposed to high loads – sometimes use supplements supporting regeneration (e.g. BCAA, electrolytes) or immunity (vit. C, probiotics). Chronically ill people may need specialist supplementation recommended by a doctor (e.g. osteoporosis patients – calcium + vitamin D). However, this should always result from medical recommendations, and not an independent experiment.
- Prevention in justified cases: There is a thin line between fashion and prevention. Some supplements have such documented effects that doctors recommend them as a preventive measure in specific groups. Examples: women planning a pregnancy (folic acid), premature babies and breastfed children (vitamin K and D according to the vaccination schedule), elderly people at risk of osteoporosis (vitamin D + calcium), residents of areas with low iodine content in the diet (iodine supplementation or consumption of iodized salt). If you belong to a group for which there are official supplementation recommendations - it is worth following them. Providing the body with the necessary ingredients in such a situation acts prophylactically, preventing problems in the future.
- When lifestyle increases demand: Hard physical work, intensive training, living in constant stress, restrictive weight loss diets – these are factors that can increase our demand for microelements. A person who works a lot at night may suffer from a deficiency of magnesium and B vitamins (due to stress and an irregular lifestyle) – for them, a supplement with magnesium and vitamin B6 may be beneficial. Someone who eats little (reducing diet) may need to supplement a multivitamin to avoid deficiencies. In turn, people who abuse alcohol often supplement vitamin B1 (thiamine), which alcohol flushes out of the body. Of course, the first step should be to change your lifestyle to a healthier one, but a supplement can be a temporary support until we make changes.
However, there is no point in taking supplements “just in case” if you are healthy, eat well and have no factors that increase your need. Unfounded supplementation can lead to the aforementioned excesses and side effects, and above all – it does not provide measurable benefits. Instead of spending money on another colorful bottle of pills, it is better to invest in fresh vegetables, fruits, whole grains or valuable sources of protein. A natural diet is the basis, and supplements are only a supplement to it, not the other way around.
In short, reach for supplements with a specific intention. First, identify the need (preferably through tests and a medical consultation), and only then choose a preparation that will satisfy that need. Thanks to this approach, supplementation will be effective, safe and targeted, not random.
What to pay attention to when choosing a dietary supplement?
There are hundreds of supplements available in pharmacies and stores – so how do you choose the right one and be sure that it is of high quality? Below are the most important criteria to consider when choosing a good and safe dietary supplement:
- Composition and dose: Carefully analyze the composition of the supplement. Check what active ingredients it contains and in what quantities. Compare the doses with the daily requirement – avoid preparations that provide megadoses for no apparent reason (e.g. several thousand percent of the RWS, or reference intake value, unless recommended by a doctor). On the other hand, be careful with supplements that have trace amounts of active ingredients – they may not have any effect. Also, make sure that the product contains what you need, and not unnecessary “filler” ingredients. The simpler and more focused the composition, the easier it is to assess its effect.
- Form of active substances: The chemical form of a vitamin or mineral is important for absorption. Look for information on the form of the ingredients. The best manufacturers boast about using highly absorbable forms (e.g. citrate, gluconate, amino acid chelate instead of oxides or inorganic forms). Example: iron - the heme form of iron or chelate is gentler on the stomach and better absorbed than regular iron sulfate. It is good if the type of compound is given on the label (e.g. magnesium in the form of citrate). If the supplement contains plant extracts, look for standardization (e.g. "green tea extract standardized to 50% polyphenols"), which guarantees the presence of the desired active substances.
- Quality of additives (pure composition): In addition to active substances, supplements often contain auxiliary substances: fillers, dyes, preservatives, anti-caking agents, sweeteners, etc. Their presence is sometimes technologically necessary, but a good supplement should avoid an excess of unnecessary additives. The "purer" the composition, the better. Avoid preparations that have a long list of E-additives, artificial dyes (especially if you take them regularly). More and more companies are focusing on clean label - a minimum of unnecessary substances in a capsule. It is worth choosing such products, especially if you have allergies or prefer more natural solutions.
- Manufacturer's reputation and certificates: Choose trusted brands and manufacturers with a good reputation. A reputable manufacturer means a greater chance that the supplement actually contains what it claims and has been tested for purity. Look for information on the packaging or website about quality certificates - e.g. GMP (Good Manufacturing Practice), HACCP, ISO 22000. They mean that production is carried out in accordance with international safety and hygiene standards. Some supplements also have certificates from independent institutions (e.g. the Institute of Food and Nutrition, ecological certificates for bio supplements, etc.). All this is a plus. It is also good if the manufacturer provides the results of tests on their products (e.g. laboratory analyses confirming the content of ingredients, lack of heavy metals, microbiological purity). The transparency and credibility of the manufacturer are important criteria - after all, you entrust them with your health.
- Tailored to your needs: Even the best supplement may be unnecessary if it does not meet your individual needs. Therefore, choose consciously for yourself. Think about why you want to supplement something and whether a given product will definitely do it. For example, if you feel constantly tired and suspect a deficiency of B vitamins, a multivitamin with a minimal amount of these vitamins will probably not make a difference - it is better to choose a specialist complex of B vitamins in high doses. If you have hair and skin problems, look for a supplement with biotin, zinc, silicon - and not one that focuses on joint support, for example. Read the product descriptions and instructions to assess whether this matches your goal. Avoid the "I have 5 different supplements for everything" approach - the body will better absorb and use single, targeted ingredients than a cocktail of a dozen at once.
If you follow the above tips, you will most likely choose a supplement that is effective, safe and worth the price. Sometimes it is also worth reading the opinions of other users or seeking expert advice, but keep in mind that reactions to supplements may be individual. The most important thing is to make an informed choice based on the actual parameters of the product, not just advertising promises.
Summary
Dietary supplements can be a valuable addition to a healthy lifestyle – they help provide missing ingredients, support the body in special situations and for prevention. However, in order for them to bring real benefits, they must be used with caution and knowledge. Remember that a supplement is not a medicine – it will not replace treatment or work wonders if your diet and habits leave much to be desired. The basis is a balanced diet, physical activity and taking care of your health every day. Supplements are an addition that makes sense when you know why you are using them.
In this article, we have answered the key questions: what is a supplement, do supplements work, how do they differ from medications, and how to use them safely and effectively. We hope that we have dispelled your doubts and made it easier to make informed decisions about supplementation. Use supplements wisely – choose high-quality ones that are tailored to your needs and remember to consult a specialist if you are unsure. Then supplementation will become a valuable support for your health, not an unnecessary expense.
