Food supplements: what are they, what are they for and how to take them?

Food supplements can bring health benefits, but also risks. It is important to consult with a professional before taking them.

Food supplements are products that contain nutrients, vitamins, minerals, medicinal plants or other substances that are added to the diet to complement or improve it. 

Food supplements: what are they, what are they for and how to take them?

However, they are not a substitute for a balanced and varied diet, but a support in certain situations or needs.

What are they?

Food supplements can be found in different forms, such as capsules, tablets, powders, liquids, or infusions. Its consumption is regulated by Spanish and European legislation, which establishes the safety, quality and labeling requirements that must be met. Furthermore, food supplements cannot be attributed preventive, curative or therapeutic properties, but only beneficial effects on the nutritional or physiological state.

Food supplements may contain various types of substances, such as vitamins, minerals, amino acids, essential fatty acids, plant extracts or fibers, among others. These substances can be beneficial to health when ingested under the guidance of a healthcare professional, since in some situations they could correct nutritional deficiencies, maintain adequate nutrient intake, or fulfill a specific physiological function in the body.

However, food supplements are not a substitute for a healthy and balanced diet, but a supplement that can help improve well-being and quality of life. Therefore, it is important not to abuse its consumption or exceed the recommended doses, since they could cause adverse effects or interactions with other medications or foods.

Food supplements can be purchased at pharmacies, parapharmacies, herbalists or stores specializing in sports nutrition. Some examples of food supplements are multivitamins, fat burners, protein, antioxidants, probiotics or joint supplements. Before buying or consuming any dietary supplement, it is advisable to read the label carefully and consult with a health professional about its suitability and safety.

How are they used?

Food supplements can have different objectives, such as providing nutrients that may be lacking in the diet, improving sports performance, promoting physical or mental well-being, preventing or treating some diseases, or relieving symptoms. 

However, its use must always be supervised by a healthcare professional, who will assess the need, dose and duration of treatment. Likewise, possible interactions with other medicines or foods should be taken into account, as well as the side or adverse effects that they may cause.

Classification by its composition

There are various types of food supplements, which can be classified according to their composition or purpose. Among the most common components of supplements we find:

- Vitamins and minerals: iron, magnesium, group B vitamins, vitamin D, vitamin C...

- Amino acids (parts of proteins): From collagen, whey protein, glutamine, tryptophan, branched chain amino acids...

- Fatty acids: Omega 3 and 6

- Plant extracts: Ginseng, ginkgo biloba, valerian...

- Fibers: Inulin, psyllium…

- Probiotics and prebiotics: Lactobacillus, bifidobacteria...

Classification by purpose

Among the most common purposes of food supplements we find:

- Supplements for athletes: They seek to improve physical performance, increase muscle mass, promote recovery or prevent injuries. Some examples are creatine, caffeine, beta-alanine or protein shakes.

- Supplements for the elderly: They seek to prevent or treat cognitive impairment, osteoporosis, anemia or sarcopenia. Some examples are calcium, vitamin D, iron or collagen.

- Weight loss supplements: They seek to speed up metabolism, reduce appetite or increase fat burning. Some examples are thermogenics, satiants or carbohydrate blockers.

- Supplements for the joints: They seek to relieve pain, inflammation or joint stiffness. Some examples are hydrolyzed collagen, hyaluronic acid or glucosamine.

- Supplements for the immune system: They seek to strengthen the body's natural defenses and prevent infections. Some examples are echinacea, propolis or vitamin C.

- Supplements against fatigue: They seek to increase energy levels and combat physical or mental fatigue. Some examples are ginseng, maca or coenzyme Q10.

- Supplements to improve digestion: They seek to regulate intestinal transit, improve bacterial flora or alleviate digestive problems such as constipation, diarrhea or irritable bowel syndrome. Some examples are probiotics, fibers or digestive enzymes.

- Supplements for the skin: They seek to improve the appearance and health of the skin, preventing premature aging, wrinkles or spots. Some examples are marine collagen, hyaluronic acid or resveratrol.

The benefits of dietary supplements depend on each particular case, and are not always backed by solid scientific evidence. For this reason, it is important to consult a health professional before consuming them, since they may have contraindications, interactions or side effects that must be evaluated. Some of the most frequent risks of dietary supplements are:

- Overdose: Some nutrients can be toxic if consumed in excess, such as iron, calcium, vitamin A or vitamin E. This can cause liver, kidney, gastrointestinal or neurological problems, among others.

- Interactions: Some supplements may interfere with the action of other medicines or foods, altering their absorption, metabolism or elimination. This can reduce the effectiveness of the treatment or increase the risk of side effects. For example, ginkgo biloba can increase bleeding if taken with blood thinners, and calcium can decrease the absorption of some antibiotics.

- Side effects: Some supplements can cause adverse reactions in some people, such as allergies, nausea, vomiting, diarrhea, headache, insomnia or nervousness. These effects may depend on dose, frequency, or individual sensitivity.

In conclusion, dietary supplements can be a useful tool to improve people's health and well-being, provided they are used appropriately and under professional supervision. However, they should not replace a balanced and varied diet, nor a healthy lifestyle.

The most consumed

The most consumed food supplements in Spain are multivitamins and minerals, followed by omega-3, probiotics and prebiotics, antioxidants and collagen. Some of the benefits attributed to them are improving the immune system, brain function, skin and joint health, digestion and intestinal transit or mood. However, these benefits are not scientifically proven in all cases and depend on the individual characteristics of each person.

Conclusion

In conclusion, food supplements are products that can help improve people's nutrition and well-being, provided they are consumed judiciously and under medical supervision. They are not a silver bullet or an alternative to a healthy diet and active lifestyle.