A dietary supplement?

Nearly 15% of French people and 28% of French women consume food supplements at least 3 times a week(1). The most common – chances are you have at home – are those containing magnesium and vitamins B and C. Do you really know what a dietary supplement is? How is it different from a drug? Do you know how to use them ?

What is a food supplement?

The official definition of a food supplement (article 2 of Decree No. 2006-352) indicates that it is a foodstuff which constitutes a concentrated source of nutrients or other substances having a nutritional or physiological effect. In nutritherapy, they can consist of:

  • Vitamins: such as the famous vitamin C, for example
  • Minerals and trace elements: magnesium, calcium, chromium, iron…
  • Amino acids: glutamine, arginine, taurine…
  • Probiotics

In herbal medicine, they consist of:

  • Of plants, for example in the form of SIPF (integral suspension of fresh plants)

Food supplements are not drugs? TRUE

Food supplements help to complete a dietary deficiency of a nutrient due to sometimes poor food, stress, intense sports activity, etc. Even if they are sold in pharmacies and come in the form of tablets or capsules and are subject to a strict dosage, they are not drugs. Their goal is not to cure a disease but to contribute to well-being.

We all need it at some point in our lives? TRUE

A little help is often welcome! For example, it is recommended to supplement with magnesium when feeling weak because magnesium deficiency is the most common cause of fatigue – 77% of women and 72% of men have insufficient magnesium intake and are deficient (2) Women and the elderly are often advised to take vitamin D supplements, especially in winter, to prevent osteoporosis(3). Lifestyle (intensive sport(4), alcoholism(5)…), specific diets (vegetarian, vegan(6), residue-free, weight loss,…), or even stress, heavy periods, digestive malabsorption , pregnancy(7), age can promote deficiencies. In addition, some supplements contribute to the reduction of symptoms, for example in the case of osteoarthritis,irritable bowel syndrome, anxiety or even dry skin or water retention.

In France, food supplements are safe? TRUE

Provided you buy your food supplements in pharmacies or on websites based in France, these are safe and are strictly supervised both at French and European level, by three cumulative levels of regulation:

  • Texts governing agricultural raw materials,
  • Texts relating to foodstuffs: safety obligation (hygiene of foodstuffs, additives, flavourings, new ingredients, materials in contact with food, contaminants including residues of phytosanitary products) and information obligation (labelling, presentation, advertising, nutritional claims and health, metrological control of pre-packaging, possible definitions of recipes);
  • Texts specific to food supplements: definitions, safety of composition, guarantees of use, labeling(8).

You can also check that the food supplement is registered with Vidal, the reference database on health products and, of course, prefer recognized laboratories.

I take food supplements, can I eat anyhow? FAKE

Food supplements do not replace a balanced diet(1). Even if you take food supplements, it is important to eat healthy and give full importance to the contents of your plate. Follow these simple rules:

  • Be sure to eat 3 meals a day. Dinner should be the least rich meal.
  • Consume:Prefer sourdough bread and wholemeal bread to white bread and industrial preparations.
    • At least 3 servings of vegetables and 2 servings of fruit per day
    • Red meat and poultry 2-3 times a week
    • Fish, including oily fish, at least 3 times a week, favoring wild fish
    • Eggs, 2 to 3 times a week
    • Oilseeds, 6 to 8 per day.
    • Sources of calcium and magnesium, every day (plain water rich in minerals, dried fruits, green vegetables).
  • Prefer tea (without milk) to coffee.
  • Eat cheese in moderation.
  • As far as fats are concerned: for cooking, opt for olive and peanut oils and for seasoning, think of rapeseed, walnut and olive oils.
  • Reserve sugar on rare occasions and avoid consuming it outside of meals.
  • Opt for gentle cooking methods that respect nutrients.