Dietary Supplements: When Are They Useful?

What Exactly Are Dietary Supplements?

First things first: dietary supplements are classified as food. Despite coming in capsule or tablet form, they are not medications. Their purpose is to provide concentrated vitamins, minerals, fibre, and other important nutrients to help meet your nutritional needs.

Commonly referred to as “supplements,” the English term is “supplements” or abbreviated as NEM (Nahrungsergänzungsmittel). These products include:

• Special and combined vitamin preparations
• Immune-boosting vitamins
• Supplements for muscle building
• Minerals like potassium, calcium, or magnesium
• Omega-3 fatty acids
• Coenzyme Q10
• Zinc
• Probiotics
• L-carnitine
• Creatine or biotin

You can find these and other supplements in supermarkets, over-the-counter at pharmacies, in drugstores, and online.

Are Dietary Supplements Safe?

The safety of supplements can be looked at from two perspectives.

First, it’s about the safety of the ingredients in the various products. Unlike medications, supplements don’t undergo lengthy approval processes. As they are classified as food, they are subject to food regulations in Germany. Additionally, manufacturers must register their supplements with the Federal Office of Consumer Protection and Food Safety before bringing them to market.

Food regulations include random inspections by the authorities in each federal state. However, manufacturers, importers, and sellers are responsible for the safety and labelling of their products. They must adhere to the legal requirements of food law and the dietary supplement regulations, so supplements from German manufacturers and suppliers are generally considered safe.

Additional safety is provided by certification from testing organisations. One example is the Cologne List®, an initiative by the Olympic Centre NRW/Rheinland, which lists supplements and muscle-building products that have undergone voluntary quality management.

However, if you buy supplements from abroad or from international sellers online, regulations in some countries may be less strict than in Germany.

Safe Use of Vitamins, Minerals & More

The second aspect of supplement safety relates to your individual needs. It’s possible to overdose on certain vitamins and minerals. This includes fat-soluble vitamins A, D, E, and K, which—unlike water-soluble vitamins—are not excreted in urine.

Also, keep in mind that you’re already getting vitamins and minerals through your diet. If you’re taking medications regularly, there could be interactions with supplements, so it’s best to consult your doctor before adding them to your routine.

When Should I Take Dietary Supplements?

Authorities often state that if you follow a balanced diet rich in vitamins and minerals, there’s no need for supplements. However, these statements are based on statistics and don’t account for individual needs. There are certain circumstances where supplements can be helpful, such as:

• Vitamin B12 supplements for those on a vegan diet
• Folic acid and various vitamins before and during pregnancy and while breastfeeding
• Vitamin D for those who spend little time in the sun or always cover their skin
• Immune-boosting vitamins and folic acid for older adults
• Muscle-building supplements for those with intense physical activity
• Vitamins and minerals for those with consistently poor diets
• Supplements for people with increased energy needs

If you’re unsure whether your diet provides enough nutrients, it’s a good idea to consult your doctor.

Which Supplements Are Particularly Popular?

Popular supplements include vitamin preparations, especially immune-boosting vitamins, such as:

• Vitamin A
• B vitamins
• Vitamins C, D, and E
• Selenium
• Copper
• Iron
• Zinc

These are often available as combination products.

Minerals like magnesium, calcium, and potassium are commonly found in effervescent tablet form. Among weightlifters, muscle-building supplements are particularly popular.

How Do I Choose the Right Supplements for Me?

Your doctor can help you choose the right supplements for your individual needs. General practitioners know their patients’ lifestyle and health conditions, so they can assess whether there’s a possible vitamin or mineral deficiency. They also know your medications and can advise you on any potential interactions.

Weightlifters and other athletes considering muscle-building supplements should also seek medical advice to understand how the various ingredients might affect their bodies.