Dietary supplementation refers to the addition of nutrients or bioactive compounds, such as vitamins, minerals, enzymes, amino acids or herbs, to your daily diet. These supplements are crucial when food alone isn't enough to cover your nutritional needs. With changing and often unbalanced diets, supplementing your diet can help prevent deficiencies, support the immune system, improve physical and mental performance, and prevent chronic disease.
Dietary supplements come in a variety of forms: capsules, tablets, powders and liquids. Each form has its own benefits:
Choosing the right supplement involves considering several factors:
Although beneficial, dietary supplements can also present risks if misused:
Supplements should not replace a varied, balanced diet. They should be considered as part of a healthy diet:
The need for dietary supplements can manifest itself in a number of signs and symptoms indicating nutritional deficiencies. These include chronic fatigue, brittle hair and nails, dull skin, impaired concentration, slow muscle recovery, and increased susceptibility to infection. These symptoms may be a sign that your body is not receiving the nutrients it needs to function properly. A blood test, carried out under medical supervision, can help identify these deficiencies.
Combining different dietary supplements is possible, but must be done with caution to avoid overdosing and negative interactions. It's advisable to consult a healthcare professional before starting such a combination, especially if you're already undergoing medical treatment. For example, taking iron and calcium supplements simultaneously can reduce the absorption of either.
In France, dietary supplements are regulated by the Direction Générale de la Concurrence, de la Consommation et de la Répression des Fraudes (DGCCRF), and must comply with European safety and labelling standards. Manufacturers must guarantee that their products are safe, and that health claims are scientifically substantiated. However, regulation can vary considerably from country to country.
Natural supplements are derived from food and other natural sources, while synthetic supplements are artificially manufactured. While natural forms are often perceived as safer and potentially more effective due to the presence of accompanying compounds, synthetic supplementssupplements offer higher purity and concentration, which may be necessary to treat certain severe deficiencies.
To determine the quality of a dietary supplement, there are several things to check:
