The Health Priority - Best Health Supplement Reviews

 

DIETARY SUPPLEMENTS - ARGUMENTS FOR AND AGAINST

 

The use of dietary supplements is becoming more and more popular: according to recent estimates Meanwhile, experts remind that there are significant health risks associated with the inappropriate use of dietary supplements. Find out what the authors of the latest edition of nutrition standards for the Polish population write about the legitimacy of their use.

 

"On the basis of the current state of knowledge, it is possible to consider taking dietary supplements by: adults eating low-energy diets, the elderly, people on diets with restrictions or eliminating certain nutrients, postmenopausal women (with calcium and vitamin D deficiency). Women are also a special group. pregnant "- we read in the latest version of the study entitled "Nutrition standards for the Polish population and their application", published by the National Institute of Public Health-National Institute of Hygiene 

 

In relation to pregnant women, experts  (from the former Food and Nutrition Institute) specify that they are recommended to supplement their diet with folic acid, iodine and vitamin D 3 and , in justified cases, other vitamins and minerals. In the case of folic acid, supplementation should be started during the planning period of pregnancy - it is a simple and, most importantly, effective way to avoid the fetal neural tube split. In addition, specialists recommend supplementing the diet with this ingredient for women who consume a small amount of fish and other products rich in docosahexaenoic acid (DHA).

 

However, recommendations regarding supplementation are not limited to the above-mentioned population groups.

 

"According to the current guidelines, it is recommended to supplement vitamin D in both infants, children, adolescents and adults in various doses, depending on, among others, age, body weight, dietary intake, skin synthesis. D perform 25 (OH) D blood tests, as well as monitor its level during supplementation and consult the appropriateness of supplementation with a doctor or pharmacist "- we read in the standards.

 

Specialists warn against using supplements on your own, although their ubiquitous advertising and widespread availability in the market mean that many people do just that. NIPH-NIH experts emphasize that - as a rule - before using any dietary supplement, it is better to first undergo a professional assessment (of a doctor, pharmacist, clinical dietitian), diet, health condition, existing diseases, medications taken, stimulants used, and other factors related to with the condition and lifestyle of the person.

 

"The benefits and risks associated with the possible use of the supplement should be considered, considering each case individually" - the authors of the study advise.

 

Nutrition standards - how are they created?

 

The norms for the population of Poland include, inter alia, recommendations of experts from the European Food Safety Authority (EFSA), the World Health Organization, the US Department of Health and Medicine and the results of the latest scientific research in the field of medicine and dietetics.

 

What is the risk of irrational use of supplementation? 

 

Although supplements can be an effective way to supplement the deficiencies of specific ingredients in the diet, you should also be aware that the consequences of uncontrolled, unjustified or excessive use of dietary supplements can be dangerous to your health.

 

"Unjustified supplementation, lack of reliable information on the label regarding contraindications to use, the possibility of interaction with other food ingredients or drugs, and the use of most amounts of dietary supplements at the same time may be associated with the risk of adverse health effects" - warn experts of the NIZP-PZH.

 

Below are some examples of such negative effects of "abuse" of dietary supplements:

 

In smokers, supplementation with beta-carotene in doses of 20 to 50 mg daily increases the risk of lung cancer . 

High fol ate intake (above 800 micro grams) may aggravate the clinical symptoms associated with vitamin B 12 deficiency in the elderly (such as anemia and cognitive impairment).

An excess of some supplement ingredients (e.g. vitamin A and iron) may accumulate in the body in the elderly, which may increase the risk of developing certain chronic diseases.

High doses of antioxidants taken in the form of supplements do not protect against chronic diseases such as heart disease or diabetes, and can even be harmful, according to some studies.

In some people, taking high doses of vitamin C for a long time may lead to the formation of kidney stones (therefore, high doses of this vitamin should not be used in people who are predisposed to the formation of kidney stones or with kidney stones).

Excessive intake of magnesium supplements can lead to diarrhea.

Besides, dietary supplements can cause complications of pharmacotherapy in patients taking drugs (due to interactions between them), e.g. they can reduce the absorption of cardiological drugs or antibiotics.

 

Therefore, experts emphasize that the most important and optimal way to provide the body with the necessary nutrients should be a healthy, balanced diet. In practice, in healthy people on a proper diet, there is simply no need to use dietary supplements! Generally, they should be used only periodically - in justified cases.

 

By the way, it is worth mentioning that in the fall of 2020, the NIPH-NIH published an update of the recommendations for healthy eating. They are now graphically shaped like a plate! Let us remind you that earlier, for many years, these recommendations were in Poland in the form of a pyramid.