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Principles of safe supplementation

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As defined, supplements are foods intended to supplement the diet. They are a concentrated source of vitamins, minerals or other substances that can produce a nutritional or physiological effect. Are they completely safe? In today’s article we take this question under a magnifying glass.

How to take supplements safely?

It is said that supplements, unlike drugs, are not able to harm us. As it turns out, this is not entirely true. Before taking them, you should read the most important information about them, such as dosage, indications, contraindications and possible side effects. Supplements should never be used on your own, without first consulting your doctor, nutritionist or personal trainer.

What should each of us know about the dietary supplements available on store shelves? They contain extracts of various substances, but in much higher concentrations than we could supply our bodies with food. What happens when our digestive system receives extracted substances? Since it does not recognize the food in them, it treats them as a foreign substance to be gotten rid of or neutralized. In addition, it uses up vital energy and vitamin reserves. Taking vitamins and minerals in excessive doses can contribute to liver damage, magnesium leaching from the body, and even calcification of the veins!

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Published by Polish Academy of Sciences Wednesday, April 14, 2021

Main rules of safe supplementation

It is a good idea to buy products of this type only from reliable places. It is worth betting on supplements from leading manufacturers that have the necessary certificates. It is recommended to take nutritional supplements with meals. Vitamins and enzymes should not be added to hot liquids. Water-soluble vitamins such as B and C should be added to freshly squeezed juice or taken with a fruit or vegetable. When it comes to fat-soluble vitamins A, D, E and K, they should be taken with high-quality, cold-pressed oils.

Single substances separate from other nutrients, such as pure vitamin C, should never be taken. They should only be used as an ingredient in multi-ingredient drinks. On store shelves you should look for multi-ingredient preparations, such as vitamin D with added Omega-3 acids and cod liver oil. In order to increase the assimilability of a given product, while protecting your liver, it is worth taking it together with feather or bee pollen.

Dietary supplements and their types

You can find various types of dietary supplements on the market. The multitude of available products makes it easy for everyone to find one that will be optimally adjusted to their individual needs. We can deal with dietary supplements containing vitamins and microelements. Products of this type are designed to supplement deficiencies in the body.

The second category is that of dietary supplements containing plant components and extracts. They are a good solution for people who want to improve their immunity and strengthen the functioning of their organs.

It is also worth mentioning the dietary supplements containing essential fatty acids, such as Omega-3. They are valuable nutrients and have a positive influence on the lipid profile.

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