The modern rhythm of life dictates its own conditions, and sometimes it becomes difficult to support the body with a full nutrition. This is where nutritional supplements come to the rescue. They can fill the deficit of useful substances, support health and improve overall well-being. However, it is important to realise that not all supplements are equally useful and safe. Let us tell you what to look for when choosing nutritional supplements and how not to harm your body.
Why do I need food supplements and when are they necessary?
Nutritional supplements are concentrated sources of vitamins, minerals or other biologically active substances that are intended to make up for deficiencies in the diet. They can be used to compensate for the lack of certain elements, maintain health or improve the functional state of the body. However, supplements are not always necessary.
Consultation and tests before taking them
A healthy and balanced diet usually provides the body with all the necessary substances. Before you start taking supplements, it is worth consulting your doctor and undergoing the necessary tests to determine exactly what elements you are lacking. For example, if you feel tired and have a reduced immune system, this could be a sign of an iron deficiency, but only medical tests can confirm this.
There are also certain categories of people who may benefit from supplements due to specific body needs. These may be the elderly, pregnant women, vegetarians and vegans, athletes or those living in environmentally unfavourable areas.
How to choose quality nutritional supplements?
When choosing nutritional supplements, the most important thing is their quality. In order not to harm your health, it is important to carefully approach the selection process and pay attention to several key aspects.
Purity of composition
The label of the supplement should indicate the exact content of active ingredients. Avoid supplements with a lot of unnecessary components such as colourings, flavourings or preservatives. The simpler the composition, the better. For example, if you choose a magnesium supplement, make sure it is pure magnesium without unnecessary additives that can cause allergies or other unwanted reactions.
Bioavailability
This is the body’s ability to absorb supplements. Not all varieties of vitamins and minerals are well absorbed by the body. For example, iron supplements can come in different forms: ferrous sulfate and ferrous gluconate. The latter is considered more bioavailable, meaning it is more easily absorbed by the body and less likely to cause side effects such as nausea or stomach problems.
Reliable manufacturer
Research the reputation of the manufacturer to be sure of the quality of the product. Trusted manufacturers clinically test their supplements and guarantee purity and compliance with standards. Be sure to read reviews and check for quality certificates.
Dosage and recommendations for use
Some supplements can only be beneficial in certain amounts, and exceeding the dosage can be detrimental to your health.
Compatibility of supplements
It is always important to stick to the recommendations on the packaging and not to increase the dosage yourself. If you are in doubt about the correct dosage, consult your doctor, especially if you are taking multiple supplements at the same time. Some supplements may interact with each other, reducing or enhancing their effects.
For example, calcium can block the absorption of iron, so it is recommended to take them at different times of the day. Vitamin C, on the other hand, improves iron absorption, so iron supplements are often recommended to be taken along with vitamin C-rich foods or supplements with this vitamin.
When should supplements be avoided?
While supplements can be beneficial, there are instances when taking them is best avoided.
Chronic illnesses and pregnancy
First of all, this applies to people with certain chronic diseases such as kidney, liver or heart disease. Pregnant women and nursing mothers should also be careful with supplements. Some components of supplements may not be safe for the foetus or newborn baby. Therefore, taking any supplements during this period should only be started after consulting a doctor.
In addition, supplements do not replace complete nutrition. They cannot fully compensate for food deficiencies and should not be considered the main source of vitamins and minerals.
Nutritional supplements can be a useful tool for maintaining health, but their choice requires an informed approach.