THE TRUTH ABOUT FOOD SUPPLEMENTS
Table of contents
- What are dietary supplements (also known as "supplements" or "supplements")?
- What types of food supplements are there?
- What is the difference between food supplements and medicines or drugs?
- Are food supplements a good substitute for fruit and vegetables?
- Do you need food supplements to stay healthy or get healthy?
- Are there maximum dosage limits for substances in food supplements?
- What side effects do vitamins & co. have?
- What advertising claims can be made about food supplements?
- Where can you buy food supplements?
- Conclusion on the question: What are dietary supplements and are they useful?
- Food supplements and science
1. what are food supplements (also known as "nutritional supplements" or "supplements")?
According to the definition, food supplements are "foods in a form that is not typical of food". These can be, for example, pills, capsules, tablets, powders, but also liquids. According to European law, food supplements are classed as "foodstuffs" and are therefore generally subject to EU food law.
2 What types of food supplements are there?
Most people have vitamin pills in mind (usually multivitamin preparations or individual vitamins such as vitamin C, vitamin D or vitamin B12) when they think of food supplements. However, there is a huge range of nutritional supplements. In addition to vitamins, these also include ...
- Minerals and trace elements (e.g.magnesiumcalcium, zinc)
- Ffatty acids (e.g.omega-3 fatty acids)
- Superfoods (e.g. Acai,moringa,cranberry)
- Diet pills that can help you lose weight
- Plant substances (e.g.ginkgo biloba,curcumaSt. John's wort,frankincense,OPCmilk thistle, maca)
- Sports nutrition for more performance or more muscles (e.g. creatine,arginine,L-carnitinebeta alanine, amino acidsproteins)
-proteinpowder or protein powder (e.g. whey protein, soy protein)
The list could go on and on and new types of supplements are constantly being added.
3. what is the difference between food supplements and medicines or drugs?
As food supplements are classified as foodstuffs, by law they are not allowed to have any effect on the human body. Whereas medicines are supposed to have an effect on the body. However, this statement is of course completely outdated. Because, as we know nowadays, every food naturally has an effect on the body!
If you bite into an apple, for example, the body reacts to this food as soon as you chew it. The apple then "works" in the stomach and intestines in a variety of ways. Stomach acid is produced, all the nutrients in the apple are utilized by the body, insulin levels rise, etc. To give another example: Since beer is also a food, it should not actually have any effect on the body. Needless to say, the consumption of beer (in small and large quantities) does have an effect. Although not always a desirable one.
However, the main difference between food supplements and medicines is that medicines are subject to pharmaceutical law and must be approved as medicines. Whereas food supplements are not subject to any special approvals.
If you bite into an apple, for example, the body reacts to this food as soon as you chew it. The apple then "works" in the stomach and intestines in a variety of ways. Stomach acid is produced, all the nutrients in the apple are utilized by the body, insulin levels rise, etc. To give another example: Since beer is also a food, it should not actually have any effect on the body. Needless to say, the consumption of beer (in small and large quantities) does have an effect. Although not always a desirable one.
However, the main difference between food supplements and medicines is that medicines are subject to pharmaceutical law and must be approved as medicines. Whereas food supplements are not subject to any special approvals.
4 Are food supplements a good substitute for fruit and vegetables?
There is absolutely no question that eating a varied diet of fruit and vegetables is healthy. And if you eat a lot of them, you don't need vitamin supplements. But as described above, all vitamin supplements are food supplements, BUT not all food supplements are vitamin supplements.
This means that there are thousands of different food supplements on the market, not just vitamins. If you eat a lot of vegetables, for example, you may not need vitamin pills. But if you eat a vegan diet, you may suffer from a protein deficiency. It makes sense to compensate for this with the help of food supplements (in this case with a good protein supplement).
This means that there are thousands of different food supplements on the market, not just vitamins. If you eat a lot of vegetables, for example, you may not need vitamin pills. But if you eat a vegan diet, you may suffer from a protein deficiency. It makes sense to compensate for this with the help of food supplements (in this case with a good protein supplement).
5. do you need food supplements to stay healthy or get healthy?
This question is sometimes controversial.
Few people in our modern world eat the recommended 5-6 portions of fruit and vegetables a day. This can easily lead to an undersupply of nutrients.
Fruit and vegetables no longer contain the same amount of nutrients as they did 100 years ago. The reason for this is modern agriculture, long transportation routes and incorrect food storage. Unfortunately, the old motto "An apple a day keeps the doctor away" no longer applies.
Modern everyday life demands much more from our bodies than was the case many years ago.
Today, environmental toxins place a heavy burden on the body.
Unhealthy lifestyles such as smoking, too little exercise, an unbalanced diet and alcohol consumption put a strain on our health and can cause serious illnesses.
Certain population groups (older people, pregnant women, chronically ill people, stressed people, physically hard workers) have an increased need for certain nutrients, which can and should be balanced with food supplements.
"Extreme" diets such as vegan or vegetarian diets or diet trends such as no-carb diets can easily lead to an undersupply. Many vegans, for example, suffer froma vitamin B12 deficiency.
People who do a lot of sport do their bodies good, but also consume more nutrients, which often cannot be fully compensated for by a normal diet.
Health conditions that were previously considered "normal" (e.g. a decline in memory or joint problems in older people) can be improved, normalized or even cured with the help of nutritional supplements. Most people today no longer need to have problems with memory or joints as they get older.
The press often says: "You don't need dietary supplements". But if you read on, it is almost always said that there are exceptions, namely people who should definitely take appropriate supplements . Then it is listed who should definitely take supplements, namely:
Few people in our modern world eat the recommended 5-6 portions of fruit and vegetables a day. This can easily lead to an undersupply of nutrients.
Fruit and vegetables no longer contain the same amount of nutrients as they did 100 years ago. The reason for this is modern agriculture, long transportation routes and incorrect food storage. Unfortunately, the old motto "An apple a day keeps the doctor away" no longer applies.
Modern everyday life demands much more from our bodies than was the case many years ago.
Today, environmental toxins place a heavy burden on the body.
Unhealthy lifestyles such as smoking, too little exercise, an unbalanced diet and alcohol consumption put a strain on our health and can cause serious illnesses.
Certain population groups (older people, pregnant women, chronically ill people, stressed people, physically hard workers) have an increased need for certain nutrients, which can and should be balanced with food supplements.
"Extreme" diets such as vegan or vegetarian diets or diet trends such as no-carb diets can easily lead to an undersupply. Many vegans, for example, suffer froma vitamin B12 deficiency.
People who do a lot of sport do their bodies good, but also consume more nutrients, which often cannot be fully compensated for by a normal diet.
Health conditions that were previously considered "normal" (e.g. a decline in memory or joint problems in older people) can be improved, normalized or even cured with the help of nutritional supplements. Most people today no longer need to have problems with memory or joints as they get older.
The press often says: "You don't need dietary supplements". But if you read on, it is almost always said that there are exceptions, namely people who should definitely take appropriate supplements . Then it is listed who should definitely take supplements, namely:
- Vegans
- Older people
- Women who are pregnant or want to become pregnant
- Chronically ill people
- People who have an unbalanced diet
- Athletes or people who do no sport at all
- "brain workers"
- Frequent flyers
- People who suffer from a lot of stress
... Decide for yourself whether you belong to one of these groups. If you do ... nutritional supplements can help to improve your health and vitality.
There are countless international scientific studies that prove that food supplements can help to supplement the daily diet with nutrients. Especially when a balanced diet is not possible for various reasons. The effectiveness of the use of many nutrients as prevention or treatment of various health problems has also been sufficiently proven (by so-called "randomized double-blind placebo-controlled scientific studies").
6. are there maximum dosage limits for substances in food supplements?
The EU has set maximum levels for vitamins and minerals. The reason for these maximum amounts is that there are simply not enough studies that show which amounts of vitamins and minerals can have 100% positive effects on the body. However, the EU is very cautious and specifies significantly lower maximum levels than those considered sensible by numerous international studies.
7 What are the side effects of vitamins & co?
Strictly speaking, since food supplements are "foods" and therefore cannot actually have any effect, there can be no side effects. But this is of course nonsense, because food can also have undesirable "side effects". If someone with lactose intolerance drinks milk or someone with a nut allergy eats nuts, this can have negative consequences.
The same applies to food supplements. While vitamins and minerals are not critical, it can happen that someone is allergic to curcuma in food supplement capsules, for example.
In principle, however, there are no known side effects of food supplements. If intolerances occur, they manifest themselves very quickly and then you simply stop taking the supplement in question. The use of food supplements is therefore essentially uncritical.
The same applies to food supplements. While vitamins and minerals are not critical, it can happen that someone is allergic to curcuma in food supplement capsules, for example.
In principle, however, there are no known side effects of food supplements. If intolerances occur, they manifest themselves very quickly and then you simply stop taking the supplement in question. The use of food supplements is therefore essentially uncritical.
8 What advertising claims may be made about food supplements?
Unfortunately, there are still food supplement stores that advertise with unauthorized claims and do not care about consumer protection. They advertise that a dietary supplement can cure serious illnesses such as cancer, rheumatism, multiple sclerosis, diabetes or others.
Or they claim that you can lose 10 kilos in 1 week with a certain diet pill. This type of advertising is not only dubious and dangerous, it is even illegal. For many nutrients and minerals, the EFSA (European Food Safety Authority) has specified exactly which advertising claims may and may not be used.
For many ingredients of dietary supplements, claims are permitted that aim tohave positive effects on the immune system, brain, memory, joints, energy, fat metabolism, mood, nerves, sleep quality, intestines, digestion, skin, cell renewal, allergies, free radicals, body detoxification, etc. Thereason for this is that many naturalingredients have apositive effect on the immune system, brain, memory, joints, energy, fat metabolism, mood, nerves, sleep quality, intestines, digestion, skin, cell renewal, allergies, free radicals, body detoxification and so on. The reason is that for many natural nutrients it has been proven beyond doubt that there can be positive effects here because scientifically reliable studies are available.
Or they claim that you can lose 10 kilos in 1 week with a certain diet pill. This type of advertising is not only dubious and dangerous, it is even illegal. For many nutrients and minerals, the EFSA (European Food Safety Authority) has specified exactly which advertising claims may and may not be used.
For many ingredients of dietary supplements, claims are permitted that aim tohave positive effects on the immune system, brain, memory, joints, energy, fat metabolism, mood, nerves, sleep quality, intestines, digestion, skin, cell renewal, allergies, free radicals, body detoxification, etc. Thereason for this is that many naturalingredients have apositive effect on the immune system, brain, memory, joints, energy, fat metabolism, mood, nerves, sleep quality, intestines, digestion, skin, cell renewal, allergies, free radicals, body detoxification and so on. The reason is that for many natural nutrients it has been proven beyond doubt that there can be positive effects here because scientifically reliable studies are available.
9 Where can you buy dietary supplements?
Food supplements can be bought online or in pharmacies, drugstores and supermarkets. While pharmacies usually provide good advice on nutritional supplements, the situation is different in drugstores and especially discount stores and supermarkets. If you don't believe it, you can ask an employee at your next shopping trip which dietary supplement from their own range is recommended for osteoarthritis. They will probably just shrug their shoulders.
Buying nutritional supplements online has many advantages, such as a huge range, and is a good way to compare prices and qualities. However, when buying nutritional supplements on the Internet, you should definitely pay attention to the following tips:
Buying nutritional supplements online has many advantages, such as a huge range, and is a good way to compare prices and qualities. However, when buying nutritional supplements on the Internet, you should definitely pay attention to the following tips:
- Is it a reputable online store with a large range?
- Are the products described in detail?
- Is there a detailed list of all ingredients and a recommended daily intake? Also check whether the product contains many unnecessary additives.
- Are there many positive customer reviews?
- Are there test certificates from European institutes that have checked the quality and purity of the products?
- Is the store certified by "Trusted Shops" (= safer shopping on the Internet)?
- Has the store received independent awards (e.g. "Top Shop" seal or similar)?
- Are there several different payment methods (stores that only offer prepayment or credit card payment should be treated with great caution)
- Is the online store based in the EU? Stay away from food supplement stores based in the USA, China or Russia!
- Do they offer customer advice by telephone on request (many stores do not even provide a contact telephone number, which is very dubious)? Just do the test, call and ask for advice. You'll quickly realize whether the person you're talking to has a clue about the subject or is simply trying to "talk you into" something.
10 Conclusion on the question: What are dietary supplements and are they useful?
Food supplements are not medicines and are not subject to the same legal requirements as medicines. People who, for various reasons, are unable to eat an optimally balanced diet or belong to certain "risk groups" can benefit greatly from taking certain natural minerals and other substances to supplement their diet.
Food supplements are about much more than "just" vitamin supplements. When shopping for supplements, make sure they come from a reputable source and are of high quality. It is also particularly important that all ingredients are of natural origin. This is because many products, especially cheap ones, usually contain only artificially produced nutrients that do not work well or at all in the body and often contain superfluous additives. Food supplements should always be taken according to the instructions on the packet or the doctor's recommendation.
Food supplements are about much more than "just" vitamin supplements. When shopping for supplements, make sure they come from a reputable source and are of high quality. It is also particularly important that all ingredients are of natural origin. This is because many products, especially cheap ones, usually contain only artificially produced nutrients that do not work well or at all in the body and often contain superfluous additives. Food supplements should always be taken according to the instructions on the packet or the doctor's recommendation.
11. food supplements and science
Vitamins, minerals and the like are not a science in themselves. Most nutrients and vital substances are now well researched and their benefits clearly defined. Although some substances and their combinations are still in their infancy in terms of "evidence", they have huge potential that we can only guess at today. Here are three studies, examples of thousands more, that show how dietary supplements can work in the body.
Scientific study "Vitamin C and the immune system"
In 2013, the London-based Cochrane Collaboration, a global network of scientists, conducted a meta-analysis on the topic of "Immune boosting by taking vitamin C" with regard to colds: https: //www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full
Scientific study "Lose weight with green coffee extract?"
A study published at the National Meeting & Exposition of the American Chemical Society (ACS), the world's largest scientific society. It investigated whether green coffee helps with weight loss: https: //pubmed.ncbi.nlm.nih.gov/22291473/
Scientific study "Ginkgo and concentration/performance"
Does Ginkgo Biloba have an effect on concentration and performance? The following study investigated this question: http://file.scirp.org/Html/7-2400024_4279.html
However, the best of all studies is still: "The proof of the pudding is in the eating". Make your own experiences with taking supplements and see for yourself how they can do you good, promote your health and prevent illness.
Scientific study "Vitamin C and the immune system"
In 2013, the London-based Cochrane Collaboration, a global network of scientists, conducted a meta-analysis on the topic of "Immune boosting by taking vitamin C" with regard to colds: https: //www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full
Scientific study "Lose weight with green coffee extract?"
A study published at the National Meeting & Exposition of the American Chemical Society (ACS), the world's largest scientific society. It investigated whether green coffee helps with weight loss: https: //pubmed.ncbi.nlm.nih.gov/22291473/
Scientific study "Ginkgo and concentration/performance"
Does Ginkgo Biloba have an effect on concentration and performance? The following study investigated this question: http://file.scirp.org/Html/7-2400024_4279.html
However, the best of all studies is still: "The proof of the pudding is in the eating". Make your own experiences with taking supplements and see for yourself how they can do you good, promote your health and prevent illness.