Dietary supplements and their forms – how to choose the best product?
Dietary supplements have a nutritional (or other physiological) effect on individual systems and organs of the human body. Whether single or complex, they are a concentrated source of vitamins, minerals and other substances that are essential for life. For them to be effective, it is worth choosing the best form of supplementation – it is not as difficult as it might seem. What should you pay attention to?
Dietary supplements – are they worth using?
Your diet should fully cover your body's (individual) needs for energy, vitamins and minerals, which are essential for proper physical and mental development and maintaining good health. That's clear – at least in theory.
Practice shows that the requirements for all substances are not met, and most people in the world suffer from nutrient deficiencies. The use of supplements is therefore justified and recommended by specialists. A large part of the population seems to have noticed this – the growth rate of dietary supplement consumption in recent years has been 30%–40%.
More and more people are becoming aware of the fact that a high and prolonged deficiency of vitamins and/or minerals is associated with disruption of the body's functioning and can lead to the development of many serious diseases (which ultimately depend on which elements are lacking).
Dietary supplements are very safe because, although they are not medicines but food products, they are still subject to many regulations.
What causes nutrient deficiencies?
Nutrient deficiencies are most often the result of an unbalanced diet, although this is not always the case. There are many other situations in which dietary supplements are particularly recommended:
- malabsorption syndrome (occurring in the course of diseases such as coeliac disease or cystic fibrosis)
- chronic kidney disease
- liver dysfunction
- gastrointestinal diseases
- alcohol abuse
- eating disorders
- restrictive diets (vegetarianism, veganism) or elimination diets (lactose-free diet)
- pregnancy and lactation
Dietary supplements – which ones are worth taking?
The human body synthesises some vitamins (mainly B, K and D), although in insufficient quantities, and does not produce others at all. Many of them are found in food, but this does not always cover 100% of the daily requirement. The most deficient vitamins include:
- vitamin D
- vitamin B12
- vitamin E
- vitamin C
- vitamin K2
Deficiencies also apply to minerals:
- calcium
- iron
- magnesium
- selenium
- zinc
The issue is complicated by the fact that deficiencies of specific vitamins and minerals are difficult to diagnose without specialised tests. The symptoms can be ambiguous, so prevention plays an important role – a healthy lifestyle (a balanced, varied diet, physical activity) and sensible supplementation.
Which form of dietary supplements should you choose?
Dietary supplements are designed to deliver active ingredients in the form that is best (and most effective) for consumption. As a result, most of them are quickly released and well absorbed. Determining the best delivery system for dietary supplements is difficult due to the wide variety of options available – as anyone who has considered external supplementation has surely noticed.
Each form has its advantages and limitations – what is worth knowing about them?
Dietary supplements in drops
Dietary supplements in drops have many advantages. Experts believe that this is the fastest and most effective way to administer vitamins. The preparation is concentrated and has high bioavailability – the active ingredients are absorbed quickly (the process begins in the mouth) and effectively (in large quantities).
The product contains few excipients – the drops usually contain only active ingredients and a carrier (which is most often fat, especially in the case of vitamins A, D, E and K). The drops do not burden the stomach, are safe and easy to use.
From a technical point of view, dietary supplements in drops are very convenient – they allow you to determine the precise dose of the substance (which is helpful when your doctor has recommended a dose adjustment).
Drops are also an excellent solution if children are to be supplemented – many products can be dissolved in liquids – water or juice, which makes it much easier to administer the preparation.
Powdered dietary supplements
Powdered dietary supplements are durable and stable. A big advantage is that they are easy to store – they are resistant to environmental conditions. They can contain large doses of certain nutrients – but only those that are soluble in liquids (however, they are usually not as concentrated as other forms of dietary supplements).
Powdered products do not burden the stomach and are absorbed quickly and effectively. However, self-dosing can be difficult.
Dietary supplements in tablets and capsules
Tablets and capsules have similar properties, differing mainly in their structure – capsules are not compressed and can come in powder, granule, paste or liquid form (which is an excellent solution for reducing unpleasant tastes and aromas, e.g. fish oils).
This is one of the most popular forms of supplementation and is an efficient drug delivery system. Tablets and capsules work best for vitamin and mineral supplements that do not require large doses. They have a long shelf life. A big advantage is that there is no need to measure precise doses.
Tablets and capsules also have disadvantages - they can be difficult for some people to swallow and can be hard on the stomach.
Liquid dietary supplements
Liquid dietary supplements are a good idea for people who want to reduce their intake of tablets and capsules. This form is suitable for most vitamins and minerals. However, liquid supplements may contain large amounts of excipients (including emulsifiers, preservatives, stabilisers, colourings and flavourings), which means they have a lower concentration of active ingredients.
Liquid supplements have a lot in common with powdered products, but they are more convenient – the suspension is ready to use, but the shelf life is much shorter.
Herbs as dietary supplements
Herbs are a large group of plants that contain bioactive agents with beneficial effects on the body. To date, approximately 25,000 species have been discovered that can be used for therapeutic purposes. They come in three main forms:
- powder
- capsules/tablets
- dried herbs
Herbal dietary supplements are effective but also mild – in order for the preparations to bring the desired results, they must be used systematically and over a long period of time. This is not a big problem, as the active substances contained in plants do not tend to accumulate in the body in most cases.
Dietary supplements are used to replenish vitamin and mineral deficiencies. The rationale for their consumption is well known and scientifically proven. Each form has specific properties, advantages and disadvantages. Choosing the right one, although it may seem difficult, should be based on current needs, expectations and individual preferences, which, as we know, can vary greatly.