Dietary Supplements: When, how much, and why should I take them? Does my diet cover all my nutritional needs?

The term dietary supplements refers to:

"(1) a product intended to supplement the diet and which bears or contains one or more of the following nutritional ingredients:

"(A) a vitamin,

"(B) a mineral,

"(C) a herb or other plant ingredient (other than tobacco),

"(D) an amino acid,

"(E) a nutritional substance intended for use by humans as a dietary supplement, increasing the total dietary intake, or

"(F) a concentrate, metabolite, component, extract, or combination of any ingredient described in clauses (A), (B), (C), (D), or (E).

In the EU, food supplements are regulated as foods. Harmonized legislation regulates vitamins and minerals, as well as substances used as their sources, which can be used in the manufacture of dietary supplements. For ingredients other than vitamins and minerals, the European Commission has established harmonized rules to protect consumers from potential health risks and maintains a list of substances known or suspected to have adverse health effects and whose use is therefore controlled.

Does my diet cover all my nutritional needs? When should I take dietary supplements?

The reasonable question is, "If I eat a healthy diet, do I need dietary supplements?" The answer is "it depends," and I'll explain what I mean right away. Indeed, following a healthy diet and exercising at the same time is the greatest gift you can give yourself; your future self will thank you! As you improve your quality of life, you also reduce the likelihood of developing chronic diseases that are strongly associated with an unbalanced diet, such as cardiovascular disease, hypertension, and type II diabetes. Even if you are typical in your healthy program and get all the nutrients you need, it may be a good idea to take vitamin D during the winter months due to lack of sun exposure, or during periods of increased colds, the combination of vitamin C & zinc can help you overcome the common cold or any seasonal illness more quickly and with less discomfort.

There are groups of people who, due to their beliefs, allergies, or dislike of certain foods such as fish, dairy products, and red meat, they do not consume them. In such cases, dietary supplements are there to "supplement" their diet in the best possible way. Let's look at some examples:

• People who do not eat fish, which is the richest source of omega-3 fatty acids, are very likely to be deficient in this nutrient, so fish oil supplements can be helpful.
• People who follow a strict vegan diet exclude animal products from their diet. Therefore, sources of vitamin B12 are greatly reduced, as there are very few plant foods rich in vitamin B12 (such as nutritional yeast). It is therefore recommended to monitor vitamin B12 levels regularly and take vitamin B12 supplements for a reasonable period of time in order to correct any deficiencies.

Extra tip: In a vegan diet, we need to emphasize other nutrients that are likely to be lacking, such as calcium, iron, zinc, and vitamin D.

Individuals who follow a diet to increase muscle mass, individuals who exercise intensely, or athletes typically have different nutritional requirements than the general population. In these cases, there are ingredients that, when added to the diet of these individuals, can be detrimental to their performance goals, such as creatine or whey protein. With regard to creatine, it is very difficult to fill our muscles with creatine from our diet (it is possible to a degree of 60%). In this case, creatine monohydrate supplementation can greatly help replenish intramuscular stores and assist in a wide range of athletic performance parameters, such as increasing muscle mass, endurance, and speed. As for whey protein, no, it is not necessary to take it. However, it is an excellent practical tool to supplement the grams of protein you need to reach your daily goal, in case you find it difficult to achieve it with dietary sources alone.

In addition, dietary supplements often contain ingredients that have been studied for their use in treating a range of diseases. Please note! Dietary supplements do not cure, but some of them can be incorporated as tools in the protocol for treating the symptoms of many medical conditions.

For example:

• Supplemental calcium and vitamin D3 are commonly used to prevent osteopenia and/or osteoporosis in postmenopausal women, as they help maintain bone strength and reduce bone loss.
• Supplemental folic acid has been associated with a reduced risk of certain genetic abnormalities, particularly in the first 12-16 weeks of pregnancy.
• Omega-3 fatty acid supplementation can be particularly helpful for people with a history of heart disease or those suffering from cardiovascular or neurodegenerative disease.
• The combination of vitamins C and E, zinc, copper, lutein, and zeaxanthin (known as the Age-Related Eye Disease Study [AREDS] formula) can slow further vision loss in people with age-related macular degeneration (AMD).
• The combination of turmeric and glucosamine is one of the most effective tools for reducing pain and inflammation in people with osteoarthritis. It is recommended to take it for at least 3 months.

There are dietary supplements that can help cover basic nutritional needs when it is difficult to achieve a varied diet due to lack of time or preferences (e.g., omega-3). In addition, certain dietary supplements can be incorporated into the treatment and management of many health problems (e.g., Chios mastic in the treatment of Helicobacter pylori or magnesium oxide in the treatment of constipation) and can also be used as practical tools that make our daily lives easier (e.g., whey protein).

Dietary supplement. How much should I take?

Recommended nutrient intakes vary according to age and gender and are known as Recommended Dietary Allowances (RDA) and Adequate Intakes (AI). However, for nutrition supplements and food labels, a single value is chosen for each nutrient, known as the Daily Value (DV). The DV is often, but not always, similar to the RDA or AI for that nutrient. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers determine the level of various nutrients in a typical serving of food in relation to their approximate requirements for those nutrients. The label actually provides the %DV, so you can see how much (what percentage) a serving of the product contributes to achieving the DV.

Dietary supplements contain active ingredients that can have powerful effects on the body. Always be aware of the possibility of adverse effects, especially when trying a new product. Taking different supplements or taking supplements alongside medication without consulting a doctor, pharmacist, or dietitian specializing in the use of supplements carries health risks. Some supplements are not recommended in the presence of disease (e.g., turmeric supplements are contraindicated in the presence of gallstones), while if taken before surgery, they may alter tolerance to anesthesia.

Here are some examples:

• Vitamin K can reduce the ability of the anticoagulant drug warfarin to prevent blood clotting.
• John's wort can speed up the breakdown of many drugs and reduce their effectiveness (including some antidepressants, birth control pills, heart medications, HIV medications, and transplant medications).
• Antioxidant supplements, such as vitamins C and E, may reduce the effectiveness of certain types of chemotherapy for cancer.

Many food companies may add vitamins, minerals, and other supplemental ingredients to the foods you consume, especially breakfast cereals and beverages (juices, soft drinks, smoothies, etc.). As a result, you may be consuming more of these ingredients than you think, and more is not necessarily better. Taking more than you need can also increase the risk of side effects. For example, excessive vitamin A intake can cause headaches and liver damage, reduce bone strength, and cause genetic abnormalities. Too much iron causes nausea and vomiting and can damage the liver and other organs. Therefore, we need to pay attention, because, as our ancestors said, moderation is best.

In conclusion, dietary supplements can be one of your best allies on your journey to a balanced life, provided that you adhere to the basic principles of a balanced lifestyle. Exercise, nutritious diet, sleep, and stress management. Always consult a healthcare professional you trust to guide you on their proper use, so that they always work in your favor!

Scientific References

https://www.efsa.europa.eu/en/topics/topic/food-supplements#:~:text=Food%20supplements%20are%20concentrated%20sources,of%20which%20is%20therefore%20controlled.

https://ods.od.nih.gov/factsheets/WYNTK-Consumer/

https://ods.od.nih.gov/About/DSHEA_Wording.aspx

https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

https://cdn.realfood.gov/DGA_508.pdf