Food supplements: friends or foes?

In France, dietary supplements are becoming increasingly popular, with a growing market and a turnover of 2.7 billion euros in 2023, an increase of +3% compared to 2022. But what are these little pills really worth? Pourquoi Docteur takes stock.

Interest of food supplements in certain cases

For nutritional deficiencies

Dietary supplements can be essential to address specific nutrient deficiencies. For example, people with anemia may benefit from iron supplements, while pregnant women often need folate to prevent birth defects. Additionally, older adults, who have special nutritional needs, may require vitamin D and calcium supplements to maintain bone health.

For athletes

Athletes and people who engage in intense physical activity can also benefit from dietary supplements. Protein powders, amino acids, and electrolytes are often used to improve performance, promote muscle recovery, and prevent electrolyte imbalances. However, it is crucial that these supplements are used appropriately and in addition to a balanced diet.

Risks associated with excessive or inappropriate consumption

The dangers of overconsumption

Excessive consumption of dietary supplements can lead to adverse effects. For example, an overdose of vitamin A can cause liver damage, while excess iron can lead to digestive disorders and even organ damage. In addition, some supplements can interact with medications, reducing their effectiveness or increasing the risk of side effects.

Inappropriate supplements

It’s also important to note that not all supplements are right for everyone. Some people may have allergic reactions to certain ingredients, and others may not absorb certain nutrients properly due to underlying medical conditions. Therefore, it’s crucial to consult a healthcare professional before beginning any supplement regimen.

Importance of a balanced diet before resorting to supplements

The basis of good nutrition

Before resorting to dietary supplements, it is essential to ensure that the diet is as balanced and nutritious as possible. Whole foods provide a full range of nutrients needed for good health, often in optimal proportions for absorption and use by the body. Fruits, vegetables, whole grains, lean proteins and healthy fats should form the basis of any healthy diet.

Limitations of supplements

Dietary supplements cannot compensate for poor nutrition. They are intended to supplement, not replace, the nutrients normally obtained through food. An unbalanced, nutrient-poor diet cannot be corrected by supplements alone.

Regulation and control of food supplements

Regulation of dietary supplements varies by country, but is generally less stringent than that of drugs. In the United States, for example, the Food and Drug Administration (FDA) does not test dietary supplements for effectiveness or safety before they are put on the market. In Europe, the European Food Safety Authority (EFSA) evaluates health claims made about supplements, but the responsibility for safety lies with the manufacturers.

Importance of vigilance

It is crucial for consumers to choose supplements from reputable sources and to check for quality certifications. Labels such as “USP Verified” or “NSF Certified for Sport” can provide additional assurance regarding the quality and purity of products.

Dietary supplements can be valuable allies to fill nutritional deficiencies and support specific needs, especially for athletes. However, they carry risks when consumed excessively or inappropriately. Before resorting to supplements, it is essential to favor a balanced diet and to consult a health professional. Increased vigilance is also necessary to choose safe and quality products.

Practical advice for using food supplements:

• Consult a healthcare professional before starting any supplement.
• Focus on whole foods and a balanced diet before resorting to supplements.
• Check the quality certifications of the dietary supplements you choose.