Food supplements: The complete guide to choosing the right one

In our modern society, where the quest for well-being and longevity is omnipresent, dietary supplements have acquired a prominent place. These products, often perceived as the key to perfect health, arouse as much enthusiasm as questions. Whether they are considered essential allies or superfluous supplements, it is crucial to understand their nature, their usefulness and their potential risks. Let's dive into the complex and fascinating world of dietary supplements to untangle the truth from the falsehood and guide you towards informed choices for your health.

The intrinsic nature of food supplements: definition and typology

Dietary supplements represent a wide range of products designed to enrich our daily diet. Far from being simple, harmless supplements, they embody a true interface between nutrition and preventive health. These products come in a variety of galenic forms, ranging from traditional capsules and tablets to sophisticated powders and concentrated liquids, each tailored to specific needs and preferences.

The diversity of food supplements is as vast as the nutrients essential to our body. They include vitamins and minerals, the pillars of many physiological functions, but also amino acids and proteins, the true builders of our body structure. Essential fatty acids, particularly omega-3, play a crucial role in cardiovascular and brain health. Probiotics and prebiotics, for their part, are the guardians of our intestinal balance, influencing not only our digestion but also our immunity. Plants and their extracts, rich in age-old wisdom, bring a phytotherapeutic dimension to this category. Finally, enzymes and other bioactive substances complete this nutritional arsenal, each with its unique properties and potential benefits.

It is essential to clearly distinguish dietary supplements from drugs and fortified foods. Unlike drugs, which are intended to treat or prevent specific pathologies, dietary supplements do not have a direct therapeutic claim. Their role is rather to support and optimize the body's natural physiological functions. Fortified foods, on the other hand, are halfway between conventional food and supplements. These are foods to which specific nutrients have been added, but which are consumed like ordinary foods, without the notion of targeted supplementation specific to dietary supplements.

The motivations behind taking food supplements: between necessity and optimization

The decision to use dietary supplements often stems from a deep reflection on our health and well-being. Among the most common reasons, the prevention or correction of nutritional deficiencies occupies a prominent place. Despite our efforts to maintain a balanced diet, various factors can compromise our intake of essential nutrients. Restrictive diets, whether motivated by personal beliefs or medical necessity, can create significant nutritional gaps. We prefer the term nutritional rebalancing.

Advanced age or certain pathological conditions can alter our ability to absorb nutrients, thus requiring targeted supplementation. In addition, certain periods of life, such as pregnancy or engagement in intensive sports practice, considerably increase our nutritional needs, justifying the use of specific supplements.

Beyond simply correcting deficiencies, many individuals turn to dietary supplements with a view to optimizing their health and general well-being. This approach is part of a holistic vision, a global vision of health, where each aspect of our physiology is considered as a potential area for improvement. Thus, some supplements are known for their ability to strengthen the immune system, offering increased protection against external aggressions. Others are prized for their positive influence on the quality of sleep, a crucial factor in our physical and mental balance. The management of stress and anxiety, real scourges of our modern society, also finds allies among dietary supplements, with substances recognized for their soothing and balancing properties. Finally, the aesthetic aspect is not left out, with formulations specifically designed to promote the health of the skin, hair and nails, thus responding to concerns both in terms of health and appearance.

In the field of physical performance, nutritional supplements play a particularly significant role. Athletes and amateur sportsmen find in them valuable tools to optimize their capacities and achieve their goals. Some supplements are specifically formulated to promote the development of muscle mass, meeting the needs of strength sports enthusiasts. Others aim to improve endurance, allowing athletes to extend their limits in endurance disciplines. Post-effort recovery, a crucial aspect of any intensive sports practice, also benefits from targeted formulations, accelerating muscle regeneration and reducing convalescence times.

The delicate art of choosing food supplements: a thoughtful and personalized approach

The wise selection of dietary supplements requires a methodical and personalized approach. The first, crucial step is to accurately identify your personal needs and goals. This reflection must go beyond current trends or generic recommendations. It is a sincere introspection on your current state of health, your lifestyle habits, and your aspirations in terms of well-being.

Ask yourself some fundamental questions:

What is the ultimate goal of this supplementation?

Is it to fill a specific deficiency, improve a particular performance, or support a physiological function?

It is also essential to ask yourself if these goals could not be achieved by simply optimizing your diet or lifestyle? This is the basis. This is why our Pleine Forme store also offers dietetic and/or organic food.

Once you have identified your needs, the next step is to meticulously decipher the labels and nutritional information of the products you are considering.

This analysis should not be limited to a simple glance at marketing promises. Carefully scrutinize the list of ingredients, making sure you understand the nature and function of each component. Recommended doses are a crucial element to consider, as they determine not only the potential effectiveness of the product, but also its safety of use.

Be especially vigilant about the presence of allergens, even in tiny quantities, which could cause adverse reactions in you. Quality certifications, issued by independent organizations, can offer an additional guarantee on the reliability and purity of the product.

Despite all these precautions, choosing a dietary supplement remains a decision that deserves to be informed by the expertise of a professional. A doctor or a nutritionist, like Marie or Cécile at our place, who has the knowledge and experience necessary to assess your real needs beyond your subjective perceptions.

They may recommend relevant biological analyses to identify possible nutritional deficiencies or imbalances. Armed with this information, the professional will be able to advise you on the supplements most suited to your specific situation, taking into account your overall state of health, your medical history, and your personal goals.

Mandatory information on food supplement labels.

Essential information on the packaging of food supplements:

1. Name: The name “food supplement” and the categories of nutrients (e.g. vitamins, minerals) must be clearly indicated.
2. Composition: A comprehensive list of ingredients is required, listed in descending order of quantity. Potential allergens must be reported.
3. Dosage: Detailed instructions for use are required, including the recommended daily dose and any warnings.
4. Nutrient intakes: Nutrient amounts should be expressed as a percentage of the recommended daily allowance (RDA) for a daily dose.
5. Storage: The use-by date and storage conditions must be specified.
6. Allergens: Any substance likely to cause allergic reactions must be explicitly mentioned.

source: Vidal: knowing how to read the labels of food supplements

If a dietary supplement does not have all of this information on its label, it is best not to consume it.

| Food supplement | Indications / Benefits |

|------------------------|------------------------|

| 1. Vitamin C | Immune system booster, antioxidant, collagen formation |

| 2. Vitamin D | Bone health, immune function, calcium absorption |

| 3. Krill Oil | Cardiovascular health, brain function, anti-inflammatory properties |

| 4. Magnesium | Reduction of stress and fatigue, muscle and nerve function |

| 5. Omega-3 (Fish Oil) | Heart Health, Brain Function, Eye Health |

| 6. Probiotics | Digestive health, immune system boost |

| 7. Zinc | Immune function, wound healing, skin health |

| 8. Turmeric / Curcumin | Anti-inflammatory properties, antioxidant |

| 9. Iron | Prevention of anemia, transport of oxygen in the blood |

| 10. Calcium | Bone and dental health, muscle function |

| 11. Vitamin B12 | Formation of red blood cells, nerve function, energy |

| 12. Coenzyme Q10 | Heart health, cellular energy production |

| 13. Glucosamine | Joint health, arthritis pain relief |

| 14. Vitamin E | Antioxidant, skin health, immune function |

| 15. Protein Powder | Muscle Building, Exercise Recovery |

| 16. Folic acid (B9) | Formation of red blood cells, fetal development |

| 17. Ginseng | Energy Boost, Stress Reduction, Cognitive Function |

| 18. Melatonin | Sleep regulation, jet lag |

| 19. Collagen | Skin, Joint and Bone Health |

| 20. Spirulina | Source of protein, antioxidant, detoxifier |

| 21. Evening Primrose Oil | Hormonal Health, Skin Health |

| 22. L-Carnitine | Fat metabolism, energy production |

| 23. Vitamin K2 | Bone health, cardiovascular health |

| 24. Ashwagandha | Stress reduction, hormonal balance |

| 25. Alpha Lipoic Acid | Antioxidant, Metabolic Health |

| 26. Lutein | Eye health, protection against macular degeneration |

| 27. Ginkgo biloba | Cognitive function, blood circulation |

| 28. Milk Thistle | Liver Health, Detoxification |

| 29. N-Acetylcysteine ​​(NAC) | Respiratory function, detoxification, antioxidant |

| 30. Bromelain | protein digestion |

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The most popular dietary supplements: an overview of current trends

In the vast panorama of food supplements, some stand out for their popularity and the extent of their potential benefits.

Vitamins and minerals remain essential pillars of supplementation.

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role not only in calcium absorption and bone health, but also in regulating the immune system and balancing mood. Its importance is especially pronounced in regions with low sunlight or for people with dark skin, who are naturally less able to synthesize this vitamin.

Magnesium, the true conductor of many enzymatic reactions, is prized for its anti-stress properties and its role in the fight against chronic fatigue.

Iron, for its part, remains an essential supplement, particularly for women of childbearing age, vegetarians and vegans, in order to prevent anemia and its deleterious consequences on vitality and cognitive functions.

Probiotics and prebiotics have experienced a remarkable boom in recent years, as science has revealed the crucial importance of the gut microbiota in our overall health. Probiotics, these beneficial living microorganisms, help maintain a harmonious balance of our intestinal flora, positively influencing our digestion, our immune system, and even our mental health. Prebiotics, specific dietary fibers, act in synergy with probiotics by selectively feeding the good bacteria in our intestines, thus creating an environment conducive to their proliferation.

Discover our article on probiotics.

Omega-3 fatty acids occupy a prominent place in the arsenal of modern dietary supplements. These essential lipids, which our bodies cannot synthesize, are recognized for their multiple benefits. They play a major role in cardiovascular health by regulating cholesterol levels and blood pressure. Their anti-inflammatory action is beneficial for a variety of conditions, from chronic diseases to joint disorders. At the brain level, omega-3s are essential for the development and maintenance of cognitive functions, offering potential protection against age-related cognitive decline.

Finally, protein supplements remain a must-have, particularly in the world of sports and fitness. Beyond their obvious role in building and repairing muscle, protein powders or bars are appreciated for their convenience and effectiveness. They offer a practical solution to increase protein intake, essential not only for gaining muscle mass, but also for optimizing recovery after exercise. In addition, their satiating effect makes them valuable allies in weight management strategies, helping to control appetite and maintain adequate muscle mass during weight loss diets.

Dietary Supplements: Recent Research, FAQs and Case Studies

Analysis of the latest research

1. Vitamin D and COVID-19

A meta-analysis published in the Journal of Endocrinological Investigation in 2021 examined the association between vitamin D levels and COVID-19 severity.

Key results:

• COVID-19 patients had significantly lower vitamin D levels than controls.

• Low vitamin D levels were associated with increased risk of SARS-CoV-2 infection and more severe COVID-19.

Implications: Although these results are promising, randomized clinical trials are needed to confirm whether vitamin D supplementation can indeed reduce the risk or severity of COVID-19.

2. Omega-3 and heart health

A study published in the Mayo Clinic Proceedings in 2020 analyzed the effects of omega-3 fatty acid supplements on cardiovascular disease.

Key results:

• Daily supplementation with 1g of combined EPA and DHA was associated with a 17% reduction in the risk of death from coronary heart disease.

• Higher doses were associated with an even greater reduction in risk.

Implications: These results support the use of omega-3 for the prevention of cardiovascular disease, particularly in individuals at high risk.

3. Probiotics and mental health

A systematic review published in the Journal of Affective Disorders in 2020 examined the effect of probiotics on depressive symptoms.

Key results:

• Probiotic supplementation has shown significant efficacy in reducing depressive symptoms.

• The effect was more pronounced in people under 60 and those without a clinical diagnosis of depression.

Implications: These results suggest a therapeutic potential of probiotics in mood management, opening new perspectives for the treatment of mood disorders.

Q1: How do I know if I need dietary supplements?

The need for supplements depends on several factors, including your diet, lifestyle, health, and personal goals. Signs such as persistent fatigue, skin or hair problems, or difficulty recovering from exercise can indicate potential deficiencies. However, it is always best to consult a healthcare professional for a complete nutritional assessment before starting any supplementation.

Q2: Are dietary supplements effective for gaining muscle mass?

Some supplements, such as protein powder, creatine, or BCAAs, can actually support muscle mass gain when combined with proper training and nutrition. However, they are not miracle workers on their own. Gaining muscle mass mainly depends on sufficient caloric intake, adequate protein intake, and a well-designed resistance training program. Supplements can help you reach these nutritional goals more easily, but they are not a substitute for a balanced diet and regular training.

Q3: How can I check the purity and quality of a dietary supplement?

To ensure the purity and quality of a dietary supplement, you can:

1. Choose reputable and well-established brands.

2. Look for independent quality certifications (e.g. Iso for France, NSF International, USP, or GMP).

3. Check the full list of ingredients and avoid products that contain many additives or fillers.

4. Read consumer reviews and independent ratings.

5. Seek advice from a healthcare professional or specialist pharmacist.

Potential pitfalls of food supplements: vigilance and precautions

Despite their many benefits, dietary supplements are not without risks, and their use requires constant vigilance. One of the main dangers lies in potential drug interactions. Some supplements can alter the effectiveness or safety of ongoing medical treatments. For example, St. John's wort, a plant known for its antidepressant properties, can significantly reduce the effectiveness of the contraceptive pill, exposing you to the risk of unwanted pregnancy. Similarly, vitamin K, present in many multivitamin supplements, can interfere with the action of anticoagulants, requiring careful adjustment of doses under medical supervision.

Side effects are another aspect that should not be overlooked. Even natural supplements can cause adverse reactions in some people. These effects can range from simple digestive discomfort to more serious complications. Some supplements can influence blood pressure or blood sugar, requiring special monitoring in people with hypertension or diabetes. Allergic reactions, although rare, are also possible, especially with supplements made from plants or natural extracts.

The quality and safety of dietary supplements are major issues in a rapidly expanding market. Unlike medicines, supplements are not subject to the same rigorous controls before being placed on the market. This relative regulatory flexibility can unfortunately give way to products of dubious quality or potentially dangerous. It is therefore crucial to favor recognized brands, which have proven themselves in terms of quality and transparency. Certifications issued by independent organizations can offer an additional guarantee on the purity and effectiveness of the products. In addition, it is always better to trust the recommendations of health professionals rather than tempting but sometimes misleading marketing promises. A good dietary supplement manufacturer is able to show you the analyses if you wish.

The French government has set up the following system which allows you to report any health problems with a foodstuff including supplements:

https://sante.gouv.fr/soins-et-entreprises/signalement-sante-gouv-fr/

Conclusion: towards an informed and responsible approach to food supplements

Dietary supplements, when chosen wisely and used appropriately, can be a valuable tool in our quest for optimal health and well-being. They offer the potential to fill nutritional gaps, support specific physiological functions, and optimize our physical and mental performance. However, it is crucial to keep in mind that they are not a panacea and cannot replace a healthy lifestyle and a healthy, balanced diet.

Dynamic FAQ

We will regularly update our FAQ, based on our customers' questions in store and your comments on this blog!

Q1: What is the difference between fat-soluble and water-soluble vitamins?

Fat-soluble vitamins (A, D, E, K) are stored in the body's fatty tissues and can build up over time. Water-soluble vitamins (C and B complex) are not stored and must be consumed regularly. Excess water-soluble vitamins are usually eliminated in the urine.

Q2: Can you take too many supplements?

Yes, it is possible to consume too much of certain supplements, which can lead to adverse effects. For example, overconsumption of vitamin A can cause liver problems, while excess iron can damage organs. It is crucial to follow recommended dosages and consult a healthcare professional before starting any supplementation.

Q3: Can dietary supplements replace a balanced diet?

No, dietary supplements are not designed to replace a balanced diet. They are intended to supplement nutritional intake when diet alone is not enough to meet an individual's specific needs. A varied and balanced diet remains the best way to obtain most of the necessary nutrients.

Q4: How do I know if I need dietary supplements?

The need for supplements depends on several factors, including your diet, lifestyle, health, and personal goals. Signs such as persistent fatigue, skin or hair problems, or difficulty recovering from exercise can indicate potential deficiencies. However, it is always best to consult a healthcare professional for a complete nutritional assessment before starting any supplementation.

Q5: Are dietary supplements effective for gaining muscle mass?

Some supplements, such as protein powder, creatine, or BCAAs, can actually support muscle mass gain when combined with proper training and nutrition. However, they are not miracle workers on their own. Gaining muscle mass mainly depends on sufficient caloric intake, adequate protein intake, and a well-designed resistance training program. Supplements can help you reach these nutritional goals more easily, but they are not a substitute for a balanced diet and regular training.

Q6: How can I check the purity and quality of a dietary supplement?

To ensure the purity and quality of a dietary supplement, you can:

1. Choose reputable and well-established brands.
2. Look for independent quality certifications (e.g., ISO, NSF International, USP, or GMP).
3. Check the full list of ingredients and avoid products that contain many additives or fillers.
4. Read consumer reviews and independent ratings.
5. Seek advice from a healthcare professional or specialist pharmacist.

Please do not hesitate to contact the manufacturer or us if you have specific questions about their quality control processes or the purity of their products.

You can also ask your questions in the comments section just below the article.