What are dietary supplements and why we need them

Dietary supplements enjoy unflagging popularity, the interest of those focused on a healthy lifestyle, as well as those trying to respond to current health problems. However, in the maze of information and really numerous products on the market, it is worthwhile to find out what we really consume. What is a dietary supplement? What requirements must it meet to become one? Which supplements are worth taking, and which are better to let go?

What does it mean - a dietary supplement? Although we use this phrase with ease, sometimes we do not know what is behind it. Supplements are foodstuffs, not medicines - as they do not cure diseases and cannot be considered as replacements for drugs. They are intended to supplement the diet. They are not a substitute for it, they are not able to provide us with everything our body needs. They are a support. They contain concentrated ingredients, nutrients or physiological substances, such as minerals, fatty acids, vitamins, amino acids, plant extracts. In Poland, the sale and production of supplements is regulated by the Chief Sanitary Inspectorate and the State Sanitary Inspection. Supplements come in a variety of forms - tablets, capsules, powders, liquids, sachets, and even jellies and candies. They differ not only in appearance and taste, but also in composition. And it is he who is most important. We'll talk about what a good and bad composition is a little later. Now let's focus on why we need supplements.

The primary source of vitamins, minerals and other nutrients should be a balanced diet. But in practice it is not so simple. There are substances that are deficient, while others are not well absorbed by our body - such is its nature or a particular disease that makes it difficult. On top of that, there is also stress, lack of time and specific effects that we want to "turn up the heat". Diet can not always do it. Supplements already do. Sometimes they are needed, sometimes they are essential. Other times they are simply the support we expect at the moment. They are always worth keeping in mind. Why?

Is that all there is to it? Of course not. We supplement because we want to look better, have thicker hair, hard nails, firm skin. We reach for supplements when we find it hard to sleep, we get stressed, we feel a drop in concentration. There are many situations in which this small intervention can prove to be a lifesaver. What vitamins are worth taking on a daily basis? Vitamin D, sometimes vitamin C or B12, for example, on a vegan diet. Should all supplements be taken daily? No. Some are emergency aids, others are recommended on a regular basis. And it's always worth talking to your doctor about how to use them.

Choosing a dietary supplement is not easy - the vastness of products of this type on the market is overwhelming. Therefore, conscious reading of labels and understanding of composition is essential when shopping for supplements. But what does "good composition" mean? First of all, it's the right dosage - the optimal dosage for the vitamins, minerals or other substances you want to take. Before you go shopping, find out what the daily requirement for a vitamin or mineral is, as well as what amount of a substance will help you achieve the desired effect. The form of the supplement and ingredient is also important. For example, the best absorbed form of magnesium is citrate, while iron in the form of gluconate will be gentlest on the digestive system - more so than ferrous sulfate. A good supplement should also not contain unnecessary additives, such as cellulose, artificial flavors, dyes, which can cause allergic reactions or negatively affect digestion. The composition of a good supplement will be clear, easy to read for you. It will indicate the content of active ingredients, the dose per serving and the source of the substance. Look at the example of supplements for women. All the information there is given on a tray, the compositions - simple and understandable - and the amounts are appropriate to give you the desired effect. The rule is simple: if a product contains a large number of additives that have no nutritional value, it is better to let it go.

Dietary supplements can be a really valuable support for your body - especially if for some reason you can't get the right amount of ingredients through your diet. Keep in mind, however, that they are not a "magic pill" and cannot replace healthy eating. They are helpful, and often make life more comfortable, but they can't replace what you can do for your body with diet or physical activity. Used consciously and according to your needs, they will be what they should be - support. However, it is worth remembering that not all supplements can be used at the same time. Some ingredients may weaken each other's effects or lead to undesirable effects, so it is always worth checking their possible interactions.