Time and again you can find articles on the Internet or in the press warning against the use of dietary supplements. In general, such articles focus on the fact that dietary supplements only have a benefit in rare cases. In addition, there are warnings about the health risks of taking the products and their contamination.
But what actually are food supplements? According to EU Directive 2002/46/EC, food supplements are defined as foodstuffs intended to supplement the general diet. They consist of concentrated nutrients or other substances with a nutritional or physiological effect, such as vitamins, minerals, amino acids, essential fatty acids, dietary fibres, plant extracts or other ingredients.
Here is our fact check!
Can food supplements contain harmful substances or be contaminated? Organised crime offers products on the internet, you should not buy products on the internet.
In general, manufacturers are responsible for ensuring that their products comply with the legal framework. This is regulated by a number of EU and national laws. For example, vitamins and minerals are precisely defined, including the chemical form that is permitted for ingestion and a daily reference quantity. For the use of plants in certain food groups, Belgium(1) and Italy(2), for example, have issued regulations for plants to be used in food supplements.
Advising against buying products online is of course a slap in the face for all manufacturers, especially in a world where online shopping is becoming increasingly popular. However, products in local shops can often be far inferior to those offered online in terms of quality.
OUR TIP: Look out for manufacturers who have their products produced in the EU, regularly test them, make the expert reports publicly available and provide full transparency regarding the ingredients.
Food supplements are particularly popular with athletes and often promise magical effects.
In general, athletes are much more health-conscious and therefore also more informed and open when it comes to the topic of nutritional supplements. They are aware of the numerous benefits of nutrient packages.
Health claims in relation to food supplements are regulated by the EU Health Claims Regulation (4). Reputable manufacturers are guided by these claims.
Vitamin D supplements can help to cover the requirement in winter.
This fact has certainly been known for several decades and should not be news to anyone. People are generally spending more and more time indoors, whether at work or at home. Vitamin D can only be produced under the skin with the help of direct sunlight. The latest studies show that in our latitude around 80% of people have a deficiency and in some cases a severe deficiency (5). It therefore makes sense to take vitamin D all year round, as most people still work indoors even in summer.
People who eat a vegan diet tend to be iron deficient
Studies say exactly the opposite. A large study with 65,000 participants from England (6) concluded that vegans and vegetarians were more likely to be deficient in vitamin B12, vitamin D, calcium and zinc and not iron deficiency.
Food supplements are no substitute for real food, which would already cover the need for (micro)nutrients.
This is generally true, but who eats a balanced and healthy diet these days? The choice of fast food and highly processed convenience products far outweighs the availability of nutrient-rich foods.
In 2004, a groundbreaking study (7) on fruit and vegetables found that most garden crops have declined significantly in all areas - from protein and calcium to iron and vitamin C - since 1950. 43 foods showed obvious, statistically reliable declines (up to 38%) for 6 controlled nutrients (protein, Ca, P, Fe, riboflavin and ascorbic acid). The reasons for this lie in over-breeding and mass production.
People with pre-existing conditions, pregnant women, nursing mothers, children and the elderly should be careful when taking food supplements.
This is generally true and only because there are only a few studies in this area and the manufacturers simply want to protect themselves and not offer the products for this group. So it is better to play it safe is the motto.
People taking medication should be particularly careful.
The question here is whether medication interacts with food supplements or vice versa. Overall, it is true that certain plant substances such as piperine from black pepper can influence the absorption of nutrients and medication. Reputable manufacturers adhere to the generally very strict rule of a maximum daily intake of 2mg piperine.
However, drugs can also interact with a whole range of foods, as the study (8) shows. This is therefore not limited to food supplements. So shouldn't people taking medication be careful in general?
The dose makes the poison
This is certainly the best statement that is often found. We have long advised against taking high-dose products.
Too much vitamin A probably leads to problems with the bone structure
According to the study by Michelle Min Fang Yee et al. (9), an adequate intake of vitamin A through food or supplements is necessary to maintain bone health.
In appropriate doses that respect the EU reference intakes, vitamin A can have a protective effect on the skeleton. Hypervitaminosis, an overdose, leads to bone problems. Here too, it is clear that the correct dosage is important.
Too much selenium is unhealthy and can lead to cardiovascular problems
It is important to maintain the selenium balance in the body and avoid overdosing, as with all micronutrients.
Selenium plays a role in the cardiovascular system, studies (9,10) show that a selenium deficiency can lead to severe cardiovascular problems in some cases.
Every company must be registered with the authorities.
This is the legal framework in many EU countries, including Luxembourg, Belgium and Germany. Products must also be registered with the health authorities before they are sold. We are registered with the Luxembourg health authorities under the number LU-16192-Et.
Conclusion
When taken correctly and in compliance with all applicable regulations, food supplements are safe and offer a number of benefits. The key is to choose reputable suppliers, use food supplements in a targeted manner and avoid heavily overdosed products.
References:
- Belgien: Arreté Royal du 29 Aout 1997 relatif à la fabrication et aucommerce de denrées alimentaires composées ou contenant des plantes ou préparations de plantes
- Italien: Ministerio Della Salute Decreto 9 luglio 2012 Disciplina dell’impiego negli integratori alimentari di sostanze e preparati vegetali
- Health Claims Verordnung (Regulation (EC) No 1924/2006)
- Vitamin D status and nutrition in Europe and Asia (J Steroid Biochem Mol Biol. 2007)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7613518/
- https://pubmed.ncbi.nlm.nih.gov/15637215/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191675/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8003866/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509311/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829306/