Dietary supplements - how to choose effective and safe ones?

Do dietary supplements work?

Dietary supplements do work - or at least they can be effective, but their effectiveness depends on several factors. Bioavailability is crucial, meaning the degree to which the active ingredient is absorbed and utilized by the body. For instance, magnesium in the form of citrate or malate is better absorbed than in the form of oxide or carbonate. However, not all supplements are equally effective. Some products contain ingredients with low bioavailability or additives that can reduce their effectiveness. That's why it's important to choose products from reputable manufacturers and consult a doctor or nutritionist before supplementation.

Do dietary supplements burden the liver?

When used as recommended, dietary supplements do not pose a threat to the liver for most people. However, some products, especially those containing herbs or weight-loss substances, can indeed cause liver damage. For example, excessive intake of green tea extract, rich in catechins, can be toxic to the liver in high amounts. Therefore, caution is advised when selecting supplements, and it’s best to avoid products with unknown ingredients or origins. When in doubt, it is worth consulting a doctor.

Which dietary supplements are worth taking?

Supplementation should be tailored to the individual needs of the body. Vitamin D3 is most often recommended, particularly during the autumn and winter months when skin synthesis is limited. Vitamin D3 supports the immune system and bone health. Magnesium is also frequently recommended, as it supports muscle and nervous system function and helps reduce fatigue. Most people are also advised to supplement with omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.

What is the legal definition of a dietary supplement?

According to the Act of 25 August 2006 on food and nutrition safety, a dietary supplement is a foodstuff intended to supplement a normal diet. It is a concentrated source of vitamins, minerals, or other substances with a nutritional or physiological effect, marketed in a form that allows for dosing.

What is the point of taking dietary supplements?

Dietary supplements make sense when they are used to address nutrient deficiencies that are not adequately supplied by the diet. They can support health and well-being but are not a substitute for a balanced diet and a healthy lifestyle. It is important to choose high-quality supplements and consult their use with a professional.