Dietary Supplements
A dietary supplement is a product utilised with the intention to address nutrient deficiencies in the diet. The market of dietary supplements is growing, however the circumstances and need for supplementation is complex and individualised. There are a range of circumstances such as health conditions where supplements are used to help maintain or increase particular nutrients in the diet, alleviating deficiency (1). Although supplements can offer an efficient way of providing essential nutrients, they should only be used when a balanced high quality dietary intake cannot meet dietary requirements alone.
Dietary Supplements Vs Wholefood
Dietary supplements should only be used, where needed, to supplement a healthy, balanced diet. For the general population, a consistent healthy, balanced diet containing fruits, vegetables and wholefoods should provide the daily recommended nutrients intake. This means dietary supplementation is unlikely to be necessary.
Despite this, there are some circumstances where dietary supplementation could help to maximise dietary intake. For example, in the winter months for people living in the northern hemisphere, Vitamin D supplementation is recommended due to the lack of sunlight hours (2).
It is important to note some products, such as breakfast cereals are fortified with nutrients such as calcium, iron, or Vitamin B12. These products usually try to help optimise the intake of potentially missing or deficient nutrients for consumers.
Popular Dietary Supplements Vs Wholefoods
| Supplement | Wholefood |
| Protein | Meat products e.g. chicken, Fish e.g. salmon, Legumes e.g. Lentils, Dairy products e.g. yoghurt |
| Vitamin C | Citrus fruits e.g. orange, Vegetables e.g. bell pepper |
| Magnesium | Soy products e.g. tofu, Nuts e.g. cashew, Fruits e.g. Banana |
| Omega-3 | Fatty fish e.g. mackerel, Seeds e.g. flaxseeds , Nuts e.g. Walnuts (see our blog article on omegas here) |
| Vitamin B12 | Animal products e.g. meat, fish, eggs, Fortified cereals, Nutritional yeast, Fortified plant-based milk |
Potential Risks of Taking Dietary Supplements
- Expensive despite no proven benefits
- Interaction with other medications
- Some supplements are not appropriate to consume with certain health conditions
- Internet products might not meet the UK standards
- Some supplements are not tested in the same way, so many contain harmful substances
- Athletes need to be careful with supplements and ensure they are aligning with the anti-doping regulations
For individuals that have health conditions, are pregnant, breastfeeding, or have any concerns, it is essential to consult a doctor for advice and guidance on dietary supplementation before starting new supplements (2).
Supplements in sport
Individuals taking part in sport and physical activity can have different nutrient requirements depending on their level of activity, individual goals and the specific activity they are completing.
Dietary supplementation in sport is common with a large range of supplement products aimed directly at the sports market (4). For example, protein bars/powders, hydration drinks, carbohydrate gels, creatine powder, and pre-workout supplementation. Despite this, the main message sports nutritionists and dietitians will encourage athletes to maintain a healthy, balanced diet.
Where necessary, athletes could use supplements to optimise health and performance. However, these products should not be a substitute to make up for poor dietary intake.
Examples of where supplementation can aid dietary intake to maximise health and performance in sport specific scenarios:
(1) Consuming a carbohydrate gel during an endurance event to aid with absorption and reduce stomach discomfort; although it is recommended to train with these products before an event so your body is familiar with digesting whilst exercising.
Despite this, adequate carbohydrate intake via dietary sources is still required before and after endurance sport, to maximise health and performance.
(2) Post weight training, protein is essential to help with muscle building and recovery. In these circumstances a protein shake or bar could provide an athlete with an easy and efficient way of consuming protein in the optimal amounts.
However, wholefoods could be used in these circumstances and should be prioritised where possible.
Athletes who perform at a high level, and follow the world anti-doping agency rules and regulations, need to carefully choose supplements. As supplements are not regulated in the same way as food products. Even individuals that are not subject to anti-doping regulations but are interested in sports supplements should exercise caution, as some products might contain hidden ingredients. Any athlete, at any level, can use Informed sport to identify products that have undergone batch testing. This process involves more rigorous testing to ensure the product does not contain hidden substances that could violate regulations and negatively impact health.
Consensus
- For the general population a healthy, balanced diet should be the first priority before turning to supplementation to ‘correct’ a poor diet.
- Supplements can be used to enhance a diet but only in certain circumstances would supplementation benefit a balanced dietary intake.
- Take the advice of your doctor before consuming a new, non-prescribed supplement, if you have a health condition, are pregnant or breastfeeding or have any concerns.
- Not all supplements are regulated in the same way as food and drink products. So be careful with what you consume.
myfood24
Our databases can help to analyse nutrient intake, and identify potential nutrient deficiencies. You can track which foods are contributing positively to meeting daily recommendations and potentially identify where supplements may be required. In the UK using our supplements database alongside our generic and branded databases can allow you to track supplement intake and whether there is a need for the supplements consumed on top of the dietary intake.
You can find out more about how you can use myfood24 by trying our free demo or get in touch.
Sources
- British Dietetics Association. Supplements (2022). Available via: https://www.bda.uk.com/resource/supplements.html
- National Health Service. Overview: Vitamins and Minerals. Available via: https://www.nhs.uk/conditions/vitamins-and-minerals/
- Informed Sport. Available via: https://sport.wetestyoutrust.com/
- Alfieri et al. Role of Nutritional Supplements in Sport, Exercise and Health (2023). Available via: https://pmc.ncbi.nlm.nih.gov/articles/PMC10609987/
Author: Lucy Clarkson, SENr Nutritionist
Editor: Jessica Eardley-Thompson, ANutr Nutritionist, Grace Williams, Head of Nutrition and Operations