Why dietary supplements are useless and even dangerous

What are dietary supplements

Dietary Supplement Products & Ingredients are dietary supplements that contain one or more of the following ingredients:

vitamins;
minerals and trace elements;
various plant components - for example, parts of flowers and herbs;
amino acids;
enzymes;
live microorganisms (probiotics).

These formulations are available in the form of tablets, chewable tablets, gelatin capsules, powder, syrup, dry packs, energy bars and more.

In the Russian legislation, dietary supplements include the Federal Law of 02.01.2000 No. 29-FZ (as amended on 01.03.2020) "On the quality and safety of food products" to food products. That is, it is quite possible to eat them. Whether it is necessary is a more complicated question.

Why take dietary supplements

Nutritional supplements do contain some beneficial substances. They cannot replace adequate nutrition. But theoretically, they can bring benefits to the body.

The US National Institutes of Health cites Dietary Supplements: What You Need to Know some positive examples:

Supplements with calcium and vitamin D can support bone strength and prevent bone loss.
with folic acid - indicated for pregnant women, since they can reduce the risk of some birth defects in future children;
with omega-3 fatty acids - may help some people with cardiovascular disease;
with a combination of vitamins C and E, zinc, copper, lutein and zeaxanthin - may slow further vision loss in people with age-related macular degeneration.

Russian official documents inform the Decree of the Chief State Sanitary Doctor of the Russian Federation of April 17, 2003 No. 50 "On the introduction of sanitary and epidemiological rules and regulations SanPiN 2.3.2.1290-03" (together with SanPiN 2.3.2.1290-03. 2.3.2. Food raw materials and food products. Hygienic requirements for the organization of production and circulation of biologically active food additives (BAA). Sanitary and epidemiological rules and standards ", approved by the Chief State Sanitary Doctor of the Russian Federation on April 17, 2003) (Registered in the Ministry of Justice of the Russian Federation on May 15, 2003 No. 4536) that dietary supplements can have a "fortifying, mild diuretic, tonic, soothing" effect.

But the key here is “can”. All the same US National Institutes of Health emphasize Dietary Supplements: What You Need to Know: each specific supplement requires a separate study to determine if it has nutritional value and is not harmful.

Why dietary supplements are most often useless

Food supplements are not drugs. It's just food. Yes, it may be useful - but you will get exactly the same effect if you just normalize your daily diet. Make sure it contains fruits, vegetables, sour milk, meat and cereals.

Dietary Supplement Products & Ingredients are not intended for prophylaxis, improvement of condition for any diseases, and even more so for their treatment.

The US Food and Drug Administration (FDA) explicitly states Dietary Supplement Products & Ingredients that food supplement packages should not contain “pain relief” or “cure heart disease” messages. This is the sole function of drugs, to which dietary supplements do not belong.

According to Russian laws, Resolution of the Chief State Sanitary Doctor of the Russian Federation of 17.04.2003 No. 50 "On the introduction of sanitary and epidemiological rules and regulations SanPiN 2.3.2.1290-03" (together with SanPiN 2.3.2.1290-03. 2.3.2. Food raw materials and food products. Hygienic requirements for the organization of production and circulation of biologically active food additives (BAA). Sanitary and epidemiological rules and standards ", approved. Chief State Sanitary Doctor of the Russian Federation on April 17, 2003) (Registered in the Ministry of Justice of the Russian Federation on May 15, 2003, No. 4536) each package with dietary supplements should be marked with the phrase "is not a medicine."

Separately, we note that manufacturers of dietary supplements often mislead buyers, promising them the effect that the product will not give. Take, for example, the popular adaptogen supplements, with the help of which a person supposedly can become more stress-resistant, resilient, energetic. However, there is currently no evidence of the effectiveness of these substances Read This Before Spending Money on Adaptogens for Stress Relief (or Anything Else). If such supplements "help" you, then only as a placebo - solely due to a sincere belief in their healing power.

However, even a professional doctor can recommend taking a dietary supplement. This usually happens when your diet is lacking in some important nutrients and you do not have the opportunity to change it. In this case, the physician can prescribe a dietary supplement containing the desired substance. But all the same, he will definitely emphasize: it would be better if you just had better food.

Why dietary supplements can be harmful

The Federal Law “On the quality and safety of food products” was enacted by the Federal Law dated 02.01.2000 No. 29-FZ (as amended on 01.03.2020) “On the quality and safety of food products”: biologically active additives should not harm human life and health. But in practice, this requirement is not always met. There are a number of reasons for this.

1. Dietary supplements replace a healthy lifestyle

You eat fast food, ignore sports, smoke and have other bad habits, but if you take supplements at the same time, then it seems like you monitor your condition. This is an illusion: dietary supplements are not a substitute for a healthy lifestyle. Even if you use them, the consequences of addictions will still overtake you.

2. Dietary supplements are confused with medicines

It is not uncommon to find unfair advertisements in which the lucky ones tell how they managed to cure various diseases, including cancer, with the help of dietary supplements. A person taking such a supplement may stop taking medications prescribed by a doctor. Or do not go to doctors at all, hoping to get rid of, say, pain in the stomach with herbal preparations.

What will happen in this case, especially with ailments that seriously threaten life, is easy to imagine. Sooner or later, a dietary supplement lover will still go to the doctor. But already at that stage of the disease, when treatment will require much more effort and money, or even become completely meaningless.

3. It is not clear how dietary supplements will affect you personally

Before this or that dietary supplement receives a certificate of state registration, it is, of course, investigated. But only for the presence of toxic and hazardous to health ingredients in a specific sample presented.

The effectiveness of the remedy, as well as the list of indications and contraindications for taking it, are not evaluated - simply for the reason that dietary supplements are not drugs.

4. Dietary supplements may contain compounds hazardous to health

It happens that the composition of the dietary supplement is significantly different from the declared one. It may contain drugs (with their own contraindications), and even prohibited substances. Especially if the additive is falsified.

Counterfeiting of medicines is monitored by the state. But dietary supplements are not drugs, they are controlled much less, and often the actual composition remains solely on the conscience of the manufacturer. For example, in 2016 Rospotrebnadzor banned Rospotrebnadzor banned the sale of two dietary supplements for men, the sale of two dietary supplements to improve potency - "in connection with the discovery in them of a medical drug for men, tadalafil, not declared during state registration."

There is no guarantee that the dietary supplement was correctly produced (for example, only from useful parts of the plant, avoiding poisonous ones), stored and packaged.

For example, the FDA regularly records lead contamination of popular dietary supplements FDA Advises Consumers to Stop Using Certain Life Rising Dietary Supplements. Poisoning with this heavy metal can cause serious damage to the brain, nervous system and other organs and tissues.

Whether to risk your health by taking dietary supplements is, of course, your personal choice. But a more efficient and healthier way looks like this. If you suspect that you are lacking in any important nutrients, seek the advice of a physician or qualified dietitian. The doctor will be able to figure out what is wrong with your well-being. And, if necessary, will recommend exactly those nutritional supplements that you really need and, importantly, have a good reputation.