Dietary supplements

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Dietary supplements can be valuable allies, but how can you use them safely? This article answers all your questions: their benefits, risks to avoid, and how to incorporate them into your daily routine. You'll learn why they don't replace a balanced diet but can fill nutritional gaps and boost your well-being. We also provide key tips for selecting quality products and avoiding common pitfalls, such as interactions or overdoses. Regulation, selection criteria, side effects—every aspect is covered to help you better understand this world and maximize the benefits for your health. A comprehensive guide to making informed choices!

TABLE OF CONTENTS

WHAT IS A DIETARY SUPPLEMENT?

A dietary supplement is a product designed to complement the daily diet by providing nutrients or other substances with physiological or nutritional effects. These products are usually in the form of capsules, tablets, powders, or liquids, and are used to meet specific nutritional needs or to address deficiencies in the diet.

Dietary supplements should not be considered meal replacements but rather a way to strengthen the diet. Their role is to provide essential nutrients that might be lacking in the daily diet, whether it's vitamins, minerals, amino acids, omega-3, fiber, or antioxidants.

Dietary supplements can be used for various purposes:

  • To compensate for nutritional deficiencies: For instance, individuals with restrictive diets (vegetarian or vegan) may need supplements like vitamin B12 or iron, as these nutrients are primarily found in animal products.

  • To enhance physical performance: Many athletes and sports enthusiasts use dietary supplements such as proteins, amino acids, or creatine to improve performance, recover faster after training, or increase muscle mass.

  • To maintain general health: Some supplements are designed to support the immune system, cardiovascular health, or joint health. For example, omega-3 fatty acids are often used for their benefits on heart and brain health.

  • To help achieve specific goals: Dietary supplements can also be taken for more targeted objectives, such as weight management, digestive support, or improving sleep quality.

How do dietary supplements work?

Dietary supplements are formulated with ingredients that work synergistically to provide targeted effects. For example, a formula designed to boost energy might include vitamin B12, ginseng, and caffeine, all known for their stimulating properties.

Their effects are often rapid, though their efficacy may vary depending on the composition, dosage, and individual needs. They do not replace a healthy lifestyle but can complement it by providing essential elements when the diet is insufficient.

Regulation of dietary supplements.

Dietary supplements are subject to strict regulations in many countries. In Europe, for instance, legislation ensures that these products must be safe for consumption, free of harmful substances, and clearly labeled. Manufacturers must also ensure that health claims on products are backed by robust scientific evidence and comply with the maximum allowable doses for each active ingredient.

Forms of dietary supplements.

They come in various forms to suit consumer preferences and needs:

  • Tablets, capsules, or softgels: easy to dose and convenient to carry,
  • Powders: ideal for shakes or food preparations,
  • Liquids: often used for plant extracts or syrups,
  • Bars or gummies: more enjoyable to consume.

Who are they for?

Dietary supplements can be used by a wide variety of people:

  • Athletes: looking to enhance their performance or recovery,
  • Seniors: to maintain vitality or strengthen their joints,
  • Pregnant women: with specific needs for folates or iron,
  • Individuals with restrictive diets: (vegetarians, vegans) or nutritional deficiencies.

A dietary supplement is a product designed to enrich the diet and address certain nutritional deficiencies, but it should not be seen as a miracle solution. A varied and balanced diet remains essential for maintaining good health. Supplements can provide effective support in specific situations, but it is always recommended to consult a healthcare professional before starting supplementation, especially in cases of specific medical conditions.

WHY TAKE DIETARY SUPPLEMENTS?

Dietary supplements are valuable allies for supporting health and well-being. They address specific nutritional needs and can play an important role in improving overall health, especially when diet alone is not sufficient to meet these needs.

Addressing Nutritional Deficiencies

An unbalanced diet, restrictive diets, or increased needs during certain life stages (pregnancy, aging, intense sports activity) can lead to deficiencies. Dietary supplements provide the necessary nutrients, such as:

  • Iron, to prevent anemia,
  • Vitamin D, often lacking in winter,
  • Magnesium, to reduce fatigue.

Supporting Specific Goals

Dietary supplements can target specific concerns:

  • Weight loss: ingredients like L-carnitine or green tea can help burn fat,
  • Sports performance: proteins or BCAAs support recovery and muscle building,
  • Beauty: collagen or biotin improve the health of skin, hair, and nails.

Boosting the Immune System

Ingredients like vitamin C, zinc, or probiotics are known for their ability to support natural defenses, especially during periods of stress or in winter.

Maintaining Mental and Physical Health

  • Omega-3s and B vitamins are beneficial for brain health, concentration, and stress management,
  • Calcium and vitamin D are essential for bone health, particularly in seniors.

Meeting the Needs of Specific Life Stages

Dietary supplements can be particularly helpful during certain phases of life:

  • Pregnant women: folic acid and iron to ensure a healthy pregnancy,
  • Seniors: vitamin B12 or glucosamine to maintain vitality and joint health,
  • Children: multivitamins to meet the needs of growing bodies.

DIETARY SUPPLEMENTS: SUPPORT, NOT A SUBSTITUTE.

Dietary supplements do not replace a balanced diet but complement it by providing specific nutrients that may be difficult to obtain in sufficient quantities from the daily diet. Their use should always be thoughtful and tailored to each individual.

Precautions to Take

Before incorporating dietary supplements into your routine, it is essential to:

  • Consult a healthcare professional to adjust dosages to your needs,
  • Check the quality and composition of the products,
  • Avoid overdoses, which can lead to adverse effects.

Taking dietary supplements can be an excellent way to support your health, address deficiencies, or achieve specific goals. Proper use, combined with a balanced diet and a healthy lifestyle, allows you to maximize their benefits.

ARE DIETARY SUPPLEMENTS SAFE?

Dietary supplements are generally safe, provided they are used correctly and within the recommended dosages. Although they are intended to enhance health and well-being, improper use can lead to adverse effects. Here’s everything you need to know to consume them safely.

Why Can We Trust Dietary Supplements?

1. A Strict Regulatory Framework

In the European Union, dietary supplements are subject to rigorous rules to ensure their safety.

  • Quality controls: Manufacturers must adhere to strict standards regarding the composition, production, and labeling of products.

  • Accuracy of claims: Only scientifically proven claims are allowed on labels (e.g., "Vitamin C helps reduce fatigue").

2. Tested Ingredients

The substances used in dietary supplements (vitamins, minerals, plants) are evaluated to ensure they pose no health risks when consumed at the recommended dosages.

Precautions to Avoid Risks

1. Follow the Recommended Dosages

Each dietary supplement is formulated to provide a precise dose of nutrients. Overdosing can lead to side effects, such as digestive issues, headaches, or imbalances.

For example:

  • Excess vitamin D can lead to kidney problems,

  • Overconsumption of iron can cause nausea or abdominal pain.

2. Avoid Interactions with Medications

Certain dietary supplements can interact with medications. For example:

  • St. John’s Wort can reduce the effectiveness of some contraceptives,

  • High doses of omega-3s can increase the risk of bleeding if you are taking anticoagulants.

Always consult a healthcare professional before starting a supplement regimen, especially if you are undergoing treatment.

3. Choose Trusted Brands

Opt for recognized and certified brands. Check the ingredient list to ensure they do not contain unwanted additives or allergens.

4. Tailor Supplements to Your Needs

Each individual has specific nutritional requirements.

  • A pregnant woman will not take the same supplements as an athlete,

  • Vitamin D or calcium needs may be higher in seniors.

At-Risk Groups

Although dietary supplements are safe for most consumers, certain groups should exercise caution:

  • Children: doses must be adjusted to their age and weight,

  • Pregnant or breastfeeding women: some ingredients may be contraindicated,

  • Individuals with chronic illnesses: medical supervision is essential.

Dietary supplements are safe when consumed responsibly and as directed. However:

  • Follow the recommended dosages,

  • Check the quality of the products,

  • Consult a healthcare professional if in doubt.

By following these precautions, you can fully enjoy the benefits of dietary supplements while minimizing risks.

WHAT ARE THE MOST EFFECTIVE DIETARY SUPPLEMENTS FOR GENERAL WELL-BEING?

Dietary supplements can be valuable allies in improving general well-being by addressing nutritional deficiencies and supporting the body's essential functions. Certain nutrients and active ingredients are particularly effective for maintaining energy, boosting the immune system, and promoting overall health.

Essential Supplements for Optimal General Well-Being

1. Key Vitamins

Vitamins play a crucial role in numerous physiological functions:

  • Vitamin D: Essential for bone health, it also supports the immune system and helps prevent fatigue, especially in winter or with limited sun exposure.

  • Vitamin C: Known for boosting immune defenses, it also combats oxidative stress and promotes energy production.

  • B vitamins: Particularly useful for energy metabolism and nervous system function.

2. Essential Minerals

  • Magnesium: Ideal for reducing fatigue, improving concentration, and managing stress.

  • Zinc: A powerful antioxidant that supports the immune system, promotes healthy skin, and aids in wound healing.

  • Calcium: Essential for strong bones and teeth, particularly beneficial for seniors or during growth periods.

3. Essential Fatty Acids (Omega-3)

Omega-3s, found in fish oil or algae supplements, are excellent for:

  • Cardiovascular health,

  • Regulating mood and stress,

  • Maintaining memory and cognitive functions.

4. Probiotics

A balanced gut flora is essential for overall well-being. Probiotics:

  • Boost immunity,

  • Improve digestion,

  • Promote better nutrient absorption.

5. Collagen and Biotin

These supplements are perfect for maintaining healthy skin, hair, and nails while supporting joints and muscles.

Specific Supplements for Certain Goals

1. Antioxidants to Combat Oxidative Stress

Substances like coenzyme Q10 or resveratrol help protect cells from damage caused by free radicals, thereby slowing down the effects of aging.

2. Adaptogens to Manage Stress

Adaptogenic plants like ashwagandha, ginseng, or rhodiola help the body adapt to stress and promote an energy boost.

3. Protein Powders

If your diet lacks protein, a supplement like whey or plant-based proteins can help maintain muscle mass and support recovery after exercise.

Which Supplements Should You Prioritize?

The choice of dietary supplements depends on your specific needs. For optimal general well-being, the most recommended are:

  • A multivitamin for a complete supply of essential micronutrients,

  • Omega-3s for overall well-being,

  • Magnesium and vitamin D to combat fatigue and strengthen the immune system.

Precautions to Take

  • Personalize your choices: there’s no need to take everything; focus on your actual needs.

  • Prioritize quality: choose supplements from reliable brands with certifications ensuring their effectiveness and safety.

  • Seek advice: a healthcare professional can guide you toward the supplements best suited to your lifestyle.

The most effective dietary supplements for general well-being are those that directly address your body's specific needs. By combining essential vitamins, key minerals, and natural active ingredients, you can enhance your daily well-being, energy, and vitality. Adopt a thoughtful approach to their use to maximize benefits while maintaining harmony with your diet.

CAN YOU TAKE MULTIPLE DIETARY SUPPLEMENTS AT THE SAME TIME?

Taking multiple dietary supplements simultaneously is a common practice, but it requires careful attention. When properly dosed and selected, they can effectively complement each other to address specific needs. However, it is crucial to follow certain guidelines to avoid risks of interactions or overdoses.

Taking Multiple Supplements: The Benefits

1. Addressing Various Needs

Each supplement can target a specific need:

  • Omega-3s support cardiovascular health,

  • Probiotics improve digestion,

  • Vitamins boost the immune system.

By combining multiple supplements, you can address various aspects of your health.

2. A Personalized Approach

Certain life stages or specific situations require a combination of supplements, for example:

  • Athletes who take BCAAs and proteins to optimize recovery,

  • Seniors who combine calcium, vitamin D, and glucosamine for bone and joint health.

Precautions to Take

1. Avoid Overlapping Nutrients

Many supplements contain the same vitamins or minerals. For example, a multivitamin may already include vitamin D, magnesium, or zinc. Adding isolated supplements with these same nutrients can lead to overdosing, which may cause side effects, such as:

  • Digestive issues (excess magnesium),

  • Nausea (excess iron),

  • Kidney problems (excess vitamin D).

2. Be Cautious of Interactions

Some supplements can interact with each other or with medications. For example:

  • Calcium can reduce iron absorption if taken simultaneously,

  • Omega-3s can increase the risk of bleeding when combined with anticoagulants.

3. Respect Daily Dosages

Each supplement is designed with a recommended dose that should not be exceeded. Taking multiple supplements increases the likelihood of surpassing these doses. It is crucial to read labels carefully.

4. Space Out Intakes

Certain nutrients are better absorbed at different times. For example:

  • Iron is best absorbed on an empty stomach,

  • Calcium is ideally taken with meals.

Spacing out intakes can also reduce interactions and maximize benefits.

How to Safely Combine Supplements?

1. Assess Your Needs

Identify your goals (energy, immunity, sports recovery, etc.) to choose the right supplements.

Example: combining magnesium and B vitamins to manage stress.

2. Opt for Comprehensive Formulas

Multivitamins or combined packs offer a practical and balanced solution to avoid overlap.

3. Consult a Healthcare Professional

A doctor or nutritionist can help you:

  • Evaluate your needs,

  • Check for contraindications,

  • Adjust dosages if necessary.

4. Choose Quality Supplements

Opt for reputable brands and products that comply with regulations to ensure effectiveness and safety.

It is entirely possible to take multiple dietary supplements at the same time, provided you:

  • Avoid overlaps and overdoses,

  • Consider potential interactions,

  • Space out intakes for better absorption,

  • Adjust doses to your specific needs.

By following these precautions and seeking guidance if needed, you can safely and effectively combine multiple dietary supplements to enhance your well-being.

CAN DIETARY SUPPLEMENTS REPLACE A HEALTHY DIET?

No, dietary supplements cannot replace a healthy and balanced diet. They are designed to complement the diet, not to substitute it. A varied diet remains the essential foundation for good health, as it provides a wide range of nutrients in their natural form, which is often better absorbed by the body.

Why a Healthy Diet Is Irreplaceable?

1. A Complete Nutrient Supply

Natural foods contain not only vitamins and minerals, but also:

  • Fiber: essential for digestion and gut health,

  • Antioxidants: found in fruits and vegetables, they protect cells from oxidative stress,

  • Bioactive compounds: such as polyphenols, which work synergistically with other nutrients to provide additional benefits.

2. Better Nutrient Absorption

Nutrients from food are often better absorbed than those from dietary supplements. For example:

  • The vitamin C in fruits is often accompanied by other compounds that enhance its absorption.

  • The calcium in dairy products is absorbed more effectively than that from some supplements.

3. A Natural Balance of Nutrients

Foods provide nutrients in natural and balanced proportions, while isolated supplements can sometimes lead to an imbalance. For example, an excess of iron can interfere with zinc absorption.

What is the Role of Dietary Supplements?

Dietary supplements serve to fill nutritional gaps or meet specific needs. They are helpful in situations where diet alone is insufficient, such as:

  • In the case of restrictive diets (vegetarian, vegan),

  • During periods of increased needs (pregnancy, recovery, aging),

  • To support sports performance, recovery, or muscle building,

    and in cases of identified deficiencies, such as vitamin D or iron deficiencies.

The Limits of Dietary Supplements

1. They Cannot Correct a Poor Diet

A supplement regimen will not compensate for the negative effects of a diet high in sugars, saturated fats, or processed foods.

2. They Do Not Replace the Benefits of Healthy Eating Habits

A balanced diet not only promotes physical health but also fosters positive lifestyle habits: meal preparation, choosing quality foods, and culinary variety.

How to Integrate Supplements into a Healthy Diet?

1. Adopt a Balanced Dietary Foundation

Consume a variety of foods: fruits, vegetables, whole grains, proteins (animal or plant-based), healthy fats, and stay properly hydrated.

2. Use Supplements as Support

Dietary supplements should complement, not replace, your diet. For example:

  • Vitamin D in winter, when sun exposure is insufficient,

  • Omega-3s if your diet lacks fatty fish,

  • Multivitamins if your needs are increased or during stressful periods.

3. Consult a Healthcare Professional

A doctor or dietitian can help you identify your specific needs and choose the appropriate supplements.

Dietary supplements cannot replace a healthy diet, as they do not provide the energy or nutritional richness of natural foods. However, they are valuable allies for filling nutritional gaps and optimizing health, as long as they are used in addition to a balanced dietary foundation. For optimal health, always prioritize a holistic approach that combines a varied diet, physical activity, and healthy lifestyle habits.

HOW TO CHOOSE QUALITY DIETARY SUPPLEMENTS?

With the abundance of dietary supplements available on the market, choosing a quality product can be a challenge. An effective dietary supplement must not only be safe but also suited to your needs and comply with manufacturing standards. Here are the essential criteria to help you make an informed choice.

1. Check the Quality and Source of Ingredients

  • Opt for natural ingredients: Plant extracts, vitamins, and minerals from natural sources are often better absorbed by the body.

  • Pay attention to the origin: Products manufactured in Europe or North America are subject to strict regulations, ensuring their safety and effectiveness.

  • Avoid unnecessary additives: Some products contain artificial colorings, flavors, or preservatives that offer no benefits.

2. Analyze the Ingredient List

  • Read the label carefully: Ensure that the active ingredients are clearly listed with their dosages.

  • Check the dosages: Compare the vitamin and mineral amounts with the Recommended Daily Allowances (RDA). A dosage that is too low may be ineffective, while one that is too high may pose risks.

  • Pay attention to possible interactions: If you are already taking other supplements or medications, make sure there are no conflicts between the substances.

3. Opt for Reliable Certifications

Quality Certifications: Look for labels or certifications that guarantee the quality of the product, such as:

  • GMP (Good Manufacturing Practices),

  • ISO,

  • Ecocert (for organic products).

Tested Products: Dietary supplements that have been tested by independent laboratories offer an additional guarantee.

4. Opt for Recognized Brands

  • Brand Reputation: Choose manufacturers that are well-known and established in the dietary supplement industry.

  • Transparency: A trustworthy brand should provide detailed information about its ingredients, manufacturing processes, and expected benefits.

5. Evaluate the Dosage Form

The form of the dietary supplement can influence its effectiveness and ease of use:

  • Tablets and capsules: Convenient for precise dosing,

  • Powders: Ideal for shakes or mixes, especially for proteins,

  • Liquids: Often used for plant extracts or fat-soluble vitamins,

  • Gummies or bars: More enjoyable to consume, but sometimes higher in sugar.

6. Tailor Your Choice to Your Specific Needs

  • Multivitamins: for general coverage of nutritional needs,

  • Proteins: for athletes or protein-deficient diets,

  • Targeted vitamins and minerals: such as vitamin D in winter or magnesium during periods of stress,

  • Herbal supplements: for specific needs like stress management or improving sleep.

7. Be Cautious of Price

  • Avoid overly cheap products: An abnormally low price may indicate poor quality or a low concentration of active ingredients.

  • Compare cost per dose: A more expensive product may be more economical if the dosages are appropriate and concentrated.

8. Consult a Healthcare Professional

  • Get personalized advice: A doctor or nutritionist can recommend products suited to your health status and help avoid potential interactions.

  • Adjust dosages: Needs vary based on age, gender, lifestyle, and any medical conditions.

To choose quality dietary supplements:

  • Check the ingredients and their source,

  • Ensure the dosages are suited to your needs,

  • Opt for certified products and trusted brands,

  • Tailor your choice based on your specific goals.

By following these criteria, you can fully enjoy the benefits of dietary supplements while ensuring their effectiveness and safety. Remember: dietary supplements are a tool to enhance your well-being, but they should be part of a balanced lifestyle.

DO DIETARY SUPPLEMENTS HAVE SIDE EFFECTS?

Although dietary supplements are generally considered safe when used correctly, they can sometimes cause side effects. These reactions, although rare, often depend on the product's composition, dosage, and individual sensitivity. Here's everything you need to know to consume dietary supplements safely.

Why Can Side Effects Occur?

1. Overdosage

Side effects are often linked to excessive consumption of certain nutrients. For example:

  • Vitamin D: In excess, it can cause nausea, kidney problems, or tissue calcification.

  • Iron: An overdose can lead to stomach pain, vomiting, or, in severe cases, liver damage.

  • Magnesium: Excess magnesium can cause diarrhea or abdominal cramps.

2. Interactions with Medications

Some supplements can alter the effect of the medications you are taking. For example:

  • St. John’s Wort: Reduces the effectiveness of certain contraceptives or antidepressants,

  • Omega-3s: In large amounts, they can increase the risk of bleeding if you are taking anticoagulants.

3. Allergies or Intolerances

Allergic reactions may occur if you are sensitive to certain ingredients, such as:

  • Milk proteins in some whey supplements,

  • Excipients, flavors, or colorants present in certain formulas.

4. Doubtful Quality Products

Supplements from unreliable manufacturers may contain undeclared substances, contaminants, or incorrect dosages, increasing the risk of side effects.

The Most Common Side Effects

Side effects related to dietary supplements are generally mild and temporary. The most common include:

  • Digestive issues: bloating, nausea, diarrhea, or constipation,

  • Headaches: often linked to excessive doses of B vitamins or amino acids,

  • Skin reactions: itching or redness in the case of allergies.

How to Minimize the Risk of Side Effects?

1. Follow the Recommended Dosages

Never exceed the dosages indicated on the label unless advised by a healthcare professional. Dietary supplements are designed to provide specific nutrients that supplement those from your diet.

2. Choose Quality Products

Opt for trusted brands and certified products to ensure their composition and safety.

3. Read Labels Carefully

Check the ingredient list for any allergens or excipients you might be sensitive to.

4. Space Out Intakes

Some supplements are better tolerated when taken at different times of the day. For example, iron is better absorbed on an empty stomach, while magnesium can be taken with a meal.

5. Consult a Healthcare Professional

If you are taking medications or have specific health conditions, consult a doctor or pharmacist before starting a supplement regimen.

What to Do in Case of Side Effects?

If you experience side effects after taking a dietary supplement:

  • Stop the product immediately to see if the symptoms subside,

  • Consult a healthcare professional if the effects persist or worsen,

  • Research the product to identify an ingredient that could be responsible.

Dietary supplements can have side effects, but these are rare and avoidable if you follow the dosages and choose quality products. For safe use:

  • Take the time to read labels and check certifications,

  • Consult a healthcare professional if in doubt or if taking medications,

  • Tailor supplements to your specific needs without overusing them.

By following these precautions, you can fully enjoy the benefits of dietary supplements while minimizing the risk of side effects.

ARE DIETARY SUPPLEMENTS REGULATED?

Yes, dietary supplements are subject to strict regulations to ensure their safety, quality, and effectiveness. In Europe and many other countries, specific laws govern their manufacturing, composition, labeling, and marketing.

1. What is a Dietary Supplement According to the Law?

A dietary supplement is defined as a product intended to complement the diet. It contains nutrients or other substances with a nutritional or physiological effect, such as:

These products must be clearly distinguished from medications, as they cannot claim to cure, prevent, or treat a disease.

2. Manufacturing Rules

Manufacturers of dietary supplements must adhere to strict standards, including:

  • Good Manufacturing Practices (GMP): These ensure that products are made under optimal hygiene conditions and contain the ingredients stated on the label.

  • Ingredient Traceability: Every ingredient used must be traceable and comply with safety standards.

  • Absence of Contaminants: Supplements must be free from heavy metals, pesticides, or other harmful substances.

3. Regulation of Claims

The claims on the packaging of dietary supplements are closely monitored. In Europe, for example, only claims approved by the European Food Safety Authority (EFSA) can be used.

  • Example of an authorized claim: "Vitamin C contributes to the normal function of the immune system."

  • Exaggerated or misleading claims, such as "cures chronic fatigue," are prohibited.

4. Labeling Requirements

Dietary supplements must provide clear and accurate information on their packaging, including:

  • The complete list of ingredients,

  • The Recommended Daily Allowances (RDA),

  • Usage precautions,

  • The maximum doses not to be exceeded,

  • The address and contact details of the manufacturer.

These labels enable consumers to make informed choices and use the products safely.

5. Oversight by Authorities

In many countries, public organizations oversee the market introduction of dietary supplements. For example:

  • In Europe: DGCCRF in France or AFSCA in Belgium,

  • In the United States: FDA (Food and Drug Administration).

These authorities conduct regular checks to verify:

  • The compliance of products with standards,

  • The accuracy of claims,

  • The absence of prohibited substances.

6. Dietary Supplements Online

Dietary supplements sold online are also subject to applicable regulations. However, it is crucial to remain vigilant: some products sold on international platforms may not meet local standards.

  • Opt for websites of trusted brands,

  • Check certifications and the origin of the products.

7. What to do if you have doubts about a product?

If you suspect that a dietary supplement is not compliant:

  • Check the label to ensure that all the required legal information is present,

  • Consult a healthcare professional before use,

  • Report the product to the relevant authorities (for example, DGCCRF or AFSCA).

Dietary supplements are strictly regulated to ensure their safety and quality. Manufacturers must adhere to rigorous standards regarding production, composition, and labeling. However, as a consumer, it is important to remain vigilant, especially when making online purchases. By choosing certified products and researching their origin, you can confidently use dietary supplements to support your health.

COACH'S TIPS

  • Remember to regularly use dietary supplements. Two things seem essential to me: taking vitamins and minerals, and in winter, vitamin C and D. Additionally, protein supplements are incredibly convenient and practical for your athletic routine.

  • This is just my opinion, but I think a little extra vitamins and minerals is better than far too little, especially since athletes consume more of these nutrients. However, make sure to regularly check your blood levels. An annual blood test is a minimum.

  • Be cautious when choosing dietary supplements, especially online. Many products are promoted through enticing advertisements, but always verify their country of manufacture. Some countries have less strict rules regarding content and advertising, which can affect the quality of the products. In Belgium, we have one of the strictest regulations in the world. Supplements manufactured and sold here meet the highest standards, guaranteeing you safe and superior quality products. Trust this rigor for your health.

Yves Bondroit coach for QNT

Posted in: Our tips

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