Comment bien choisir ses compléments alimentaires?

How to choose the right dietary supplements?

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Dr. Arnaud BERNARD

• 17 June 2022 • 6 min

At Phytocea , we design and market premium dietary supplements. We are confident in our products and their quality. Despite all the benefits a dietary supplement can offer, it's not always easy to navigate the options and make the right choice. That's why we've written this article. It complements our other FAQs on nutraceutical dietary supplements and aims to guide you through the complex world of dietary supplements and help you find the one that's right for you.

What is a nutraceutical food supplement?

A food supplement is a product containing nutrients or herbs. It is used in addition to a regular diet. Food supplements are defined as "foodstuffs whose purpose is to supplement the normal diet."

Dietary supplements serve several purposes:

Addressing nutritional deficiencies
Providing specific nutrients to support a particular problem (e.g., antioxidants against oxidative stress)
To contribute to the prevention of certain diseases by providing specific nutrients that are difficult to obtain in sufficient quantities from food (e.g., lutein, astaxanthin)
In some cases, using plants employed in herbal medicine can help to alleviate discomfort or a problem.

When we talk about nutraceuticals , we are generally talking about food supplements of the functional food type that straddle the line between herbal medicine and nutrition .

Are dietary supplements effective?

Dietary supplements and medicines should not be confused. Both are regulated by the authorities, but in different ways.

The medications contain very high amounts of active ingredients.

Dietary supplements contain doses of active ingredients that are compatible with dietary doses. That is to say, doses that one is likely to obtain by consuming a carefully chosen diet .

Can dietary supplements be helpful in case of deficiency?

Yes! Some deficiencies can be addressed with dietary supplements, this is particularly the case for vitamin D deficiency due to insufficient dietary intake and/or lack of sun exposure, especially during the winter.

Nutritional deficiencies are not always easy to identify, but they are a source of fatigue, cramps, and digestive problems.

Vitamin deficiencies are discussed in our dedicated vitamin articles . Feel free to consult them.

Warning! Dietary supplements cannot replace a varied and balanced diet. One of the drawbacks of vitamin supplementation is the absence of the food matrix , which constitutes food and also has effects on the body and the absorption of nutrients.

Dietary supplements and pregnant women

Dietary supplements are helpful when trying to conceive. This is particularly important for vitamin B9, which is necessary for neural tube closure. It is recommended to start taking vitamin B9 supplements as early as the preconception stage .

Other supplements are helpful, particularly iodine for optimal thyroid function, which has an impact on fetal development. Hypothyroidism can lead to growth retardation and intellectual disabilities.

Specific supplements for pregnant women have been formulated to meet these specific needs.

Dietary supplements for vegans and vegetarians

The main vitamin that vegans often lack is vitamin B12 . Therefore, it is advisable to take a vitamin B12 supplement. There is B12 produced by bacteria or yeast, which is compatible with vegan diets.

There are also dietary supplements specifically formulated for people following a vegan or vegetarian diet.

At Phytocea, we have ensured that our range of food supplements is as compatible as possible with these diets.

Dietary supplements for seniors

As we age, our metabolism changes, becomes less efficient, and new needs arise. There are dietary supplements specifically designed to address the nutritional deficiencies often seen in seniors. These ranges are specially formulated for this population (deficiencies in vitamin B12, iron, vitamin B9, vitamin D, and protein).

There are dietary supplements well-suited to certain needs that arise with age, particularly for helping to prevent age-related conditions such as vision problems, osteoporosis, and joint pain. The Phytocea range includes supplements specifically formulated for these uses.

Dietary supplements that aim to address a specific need

When using nutraceuticals, the goal is often to address a health or wellness issue. Plants containing active ingredients are frequently used. These active ingredients have various properties:

antioxidant
pain reliever
anti-inflammatory
…

Some plants and their active ingredients have real effectiveness, demonstrated in clinical studies, others less so or not at all.

The use of these plants and dietary supplements containing them should be approached with caution, taking into account any ongoing medical treatments, contraindications, and potential side effects. It is therefore recommended not to exceed the recommended doses and to consult a healthcare professional before any inappropriate use.

In short, dietary supplements should be used in a reasoned and thoughtful manner, seeking advice if in doubt.

How to recognize a quality food supplement?

Several indicators can help identify quality supplements. Among the main indicators, you should pay attention to:

Who is in charge of the wording?
Where are dietary supplements manufactured?
Is the formula a generic formula and the supplement a white-label supplement rebranded by a current influencer?
Where do the ingredients come from?
Have the ingredients undergone modification processes that alter their original characteristics (e.g., modified turmeric/curcumin with added saponins and piperines should be avoided)?
Are the health claims stated? Do they comply with regulations?
Are the side effects and contraindications mentioned? (often not)
Are the product's features and objectives well described and supported?
Are the ingredients used standardized in terms of active ingredients?
Do we know the origin of the ingredients?
Is the dosage form suitable? (it's not always very easy to know).
Is the price commensurate with the product's quality? If it's too cheap, the quality is likely poor, or it's a private label product. If it's very expensive, it's probably a marketing gimmick capitalizing on current trends.

Admittedly, this is a long list, but if a lot of information is missing from the description of an accessory that catches your eye, it might be better to avoid it.

It is worth noting that Europe defines the regulatory framework for food supplements. The regulations applicable to food supplements include those relating to agricultural raw materials, foodstuffs, and those specific to food supplements ( European Directive 2002/42/EC and its transposition into French law by Decree No. 2006-352 ).

In short, how do you choose the right dietary supplement?

To make the right choice, clearly identify your needs!

Do you have any deficiencies? If you have any doubts or need advice, don't hesitate to consult a professional specializing in the matter.
Do you need to address a specific issue: Comfort, Pain, Prevention...?

Answering these questions can help guide your choice.

Decipher the dietary supplement that interests you

Try to identify the key points that give an idea of the product:

Is this a generic product?
What are the active ingredients? Are they relevant for me? Are there any contraindications specific to me? (Check your medications, intolerances, and individual characteristics.)
What are the claims made in the supplement? Are they credible?
Are there any excipients? Are they controversial or risky?
Is the dosage form (liquid, gummies, capsules, tablets, etc.) relevant and appropriate?
What are the quantities of nutrients provided (compare to the reference values: NRV )?

Answering these questions will allow you to identify a product that may meet your needs.

Dietary supplements designed by Phytocea

At Phytocea, we design nutraceutical food supplements that you won't find anywhere else. We prioritize transparency, and on each product page, we've done our utmost to ensure you can make an informed choice. If, however, any information is missing, please don't hesitate to contact us; you're guaranteed a personalized response.

If you'd like to discover an iconic supplement from our range, you can consult the ORetine product sheet, a nutraceutical food supplement dedicated to maintaining normal vision and preventing certain conditions such as age-related macular degeneration (AMD) or cataracts. It also benefits the entire body.

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