Are nutritional supplements really necessary? This is what the pharmacist says.

Nutritional supplements can certainly be useful, for example in the case of a proven deficiency , increased vitamin or mineral needs or in specific situations such as during pregnancy , with a vegan diet or with certain medications .

But unfortunately, I also see that supplements are often taken without proper substantiation, or in forms that the body barely absorbs. And that's not only a waste of money, but also a waste of your health: you're burdening your body with substances it can't use, while you think you're doing the right thing.

Consider magnesium oxide , a common but poorly absorbed form of magnesium . Why would you take something your body barely uses, when readily absorbable forms like magnesium bisglycinate are available?

In cheaper supplements , which are available both online and in drugstores, you often see that this poorly absorbable form of magnesium is included in multivitamins.

As a pharmacist, I'm trained to critically assess efficacy, safety, and quality. And that's often where the problem lies with nutritional supplements:

• Supplements are not subject to the same strict regulations as pharmaceuticals . Therefore, their quality, purity, and efficacy are not always guaranteed.
• The market is commercially driven . A lot of money is made from "health," but unfortunately, not always with high-quality products.

Supplements are not candy: they contain concentrated active ingredients that affect your body.

Just like with medications, use them consciously, with a clear purpose, and not just "just to be safe." And speaking of sweets: a balanced diet remains the foundation . With a varied and complete diet, you can, in principle, get all the essential vitamins and minerals.

But let's be honest: no one eats perfectly every day . Sometimes your week is packed, you're on vacation, or you have social dinners, so you can't eat that veggie bomb or whole-wheat salad for a while. And that's perfectly fine. It's precisely at times like these that a supplement can temporarily help.
Offer support. As long as you know why you're taking it and are critical about what you choose. (See the checklist at the bottom of this article!)

Supplements can be of added value for:

1. A known or suspected deficiency condition (e.g., vitamin D in winter, B12 in vegans, iron in menstrual bleeding).
2. Increased need in certain phases of life (pregnancy, old age) or in case of specific conditions.
3. For certain complaints for which supplements have been proven effective (consider the use of fish oil for high triglycerides (1) or B6 for morning sickness (2) , provided it is in the correct dosage and form)
4. Use of medications that interfere with the absorption of certain vitamins/minerals (e.g., antacids and B12). Not everyone develops a deficiency, so it is also important that a deficiency is detected in the blood.

Are you planning to start using a supplement? Use this checklist to make the right choice.
to make:

• Do you have a clear indication?

Do you take it preventively or is there a proven or plausible deficiency?

• What is the dosage?
  

Pay attention to the quantity: too little is useless, too much can even be harmful.

• Which shape was chosen?

Turn over the jar or bag you're planning to buy and check the ingredients list. Forms ending in -oxide are virtually unabsorbable. If you Google "well-absorbed form" and then the mineral you plan to take, you'll often find a list of the forms you will absorb.

For example: magnesium bisglycinate instead of magnesium oxide, zinc citrate instead of zinc oxide, and B12 preferably in the active form methylcobalamin instead of cyanocobalamin.

• What is the origin of the substances?

Preferably choose brands that are transparent about their sources and production processes. Just as we prefer to buy food from local farmers, it's good to see if the supplement brand you're considering sources its ingredients from Dutch soil as much as possible.

• Does the product contain unnecessary additives?

You can also find this out by turning the jar or bottle you're considering buying over or by looking at the product label online. Check for unnecessary additives. Avoid dyes, synthetic fillers, or allergens if they're not necessary.

• Is the brand reliable and independently tested?

Pay attention to quality marks, lab analyses and whether the brand chooses quality ingredients and sustainable shipping.