Food supplements
Can a pill a day keep the doctor away? Exploring food supplements and their role in health
Food supplements, often a part of daily routines, have grown in popularity across the EU. With products ranging from vitamin D to herbal extracts like ginseng and garlic, these supplements are marketed as convenient ways to maintain health, support performance, or boost immunity. But remember, supplements should complement, not replace, a nutritious diet and healthy lifestyle.
Understanding food supplements and their benefits
Food or dietary supplements are concentrated sources of nutrients such as vitamins, minerals, amino acids, enzymes, and botanicals, available in forms like tablets, capsules, powders, and liquids. They’re sold in pharmacies, supermarkets, specialized stores, and online. While many supplements have a history of use in Europe, there are safety and quality concerns, such as contamination risks and the need to ensure that concentrations of bioactive agents remain within safe limits.
Food supplements are mainly evaluated and regulated at national level in the EU. But, EFSA plays a pivotal role in ensuring safety by providing scientific opinions on substances used in supplements, particularly those without a history of safe use in the EU before 1997 or upon request of a Member State.
Botanicals in food supplements
Botanicals—preparations derived from plants, algae, fungi, or lichens—are common in EU food supplements. Popular examples include:
- Ginseng: promoted for its energy-boosting properties.
- Ginkgo biloba: often marketed for cognitive support.
- Garlic: linked to heart health.
- St. John’s Wort: used for mood regulation.
While their usage is widespread, their effects can vary, and some may interact with medications or cause adverse reactions.
Do you need food supplements?
Food supplements serve specific purposes:
- Addressing deficiencies: for groups like pregnant women or those with limited sun exposure.
- Supporting performance: in sports or cognitive tasks.
- Maintaining general health: complementing a healthy lifestyle.
However, they are not a substitute for a balanced diet. Most people meet their nutrient needs through food, with vitamin D being a notable exception in regions with low sun exposure. Overconsumption of supplements can lead to harmful effects, as higher doses aren’t necessarily better for health.
EU countries run the market for food supplements nationally. When they have concerns about any of them, we are called on to do a safety assessment.
says Ariane Titz, a nutrition scientist at EFSA.
Regulation and safety in the EU
Manufacturers must ensure their products are safe, labeled appropriately, and meet established nutrient levels. European scientists evaluate substances lacking a history of safe use and provide guidance on potential risks.
Key takeaways for consumers
- Choose wisely: Consult a healthcare professional before starting supplements.
- Focus on diet first: A balanced diet is the cornerstone of health.
- Stay informed: Look for trusted sources and verified products.
- For more information on food supplements, visit EFSA’s Food Safety Campaign.
By understanding the role of supplements, consumers can make informed decisions to support their health while minimising risks. Remember, supplements should complement, not replace, a nutritious diet and healthy lifestyle.
