By Arthur A. Burley 
There are many food supplements available on the market. But who are they for? What are the benefits, ineffectiveness and even dangers of food supplements? This article will discuss the main recommendations for taking food supplements.
What are food supplements?
Food supplements are also known as nutritional or dietary supplements. They provide nutrients that may not otherwise be available. You can find food supplements in many forms, including vitamins, minerals and amino acids. However, only a certain amount of each nutrient is needed for our bodies to function, and higher amounts are not necessarily better. Some substances can have harmful side effects if taken in high doses. Supplements can only legally be sold with a recommended daily dose and a warning not to exceed it. This is to protect consumers’ health.
Europe has a variety of supplements used. For example, it is common in Germany and Denmark (43% and 59% of the adult population respectively) but is less so in Ireland and Spain (23% and 9% respectively). Supplements are more popular with women than men.
Who needs food supplements?
Supplements should not be used as a replacement for a healthy balanced diet. A balanced diet with plenty of fruits, vegetables, whole grains and adequate protein and healthy fats should provide all the nutrients necessary for good health. European countries generally agree that messages to the general public should be focused on food-based dietary guidelines. These guidelines do not include supplements. However, some populations or individuals may require advice on supplements, even if they eat a balanced, healthy diet. Women of childbearing years, people on certain medications.
Due to modern living, not everyone can eat healthily. Many people in Europe have a poor diet. Poor iron status in young women also increases the risk of infants being born with low-birth weight, iron deficiency and delayed brain development. Folate status is also critical for women who may become pregnant. Folic acid should be taken before they conceive and for the first 12 weeks. A good folate level can reduce the chance of having a baby born with spina bifida or other neural tube defects. Recent research has shown that between 50% and 70% of Europeans have poor vitamin D status. Vitamin D status depends not just on a diet but also on UV light exposure. Therefore, it may be more important to recommend vitamin D supplements in Northern European countries. There are recommendations in some countries, including the UK, Ireland and the Netherlands, for certain populations to take vitamin D supplements. However, there is still much research needed.
Certain populations are at particular risk
While supplements can positively impact the health of certain people, they are not suitable for everyone. Some people are not advised to take high doses of certain supplements. Multivitamins may increase the risk of overnutrition. According to some studies, taking certain supplements in high doses is not advisable. For pregnant women, supplements containing vitamin A (retinol), including fish liver oil, maybe harmful and cause congenital disabilities if the recommended dose is greatly exceeded or exceeded over an extended period.
Studies also showed that smokers should avoid high doses of beta-carotene supplements. After reviewing the evidence, the European Food Safety Authority (EFSA) concluded that b-carotene levels below 15 mg/day are safe for the general population.
Conclusion
Certain populations are advised to take certain supplements. It is important to eat a balanced diet and carefully review labels on supplements and fortified foods. Do not take more than the Recommended Daily Allowances (RDAs). If in doubt, consult a physician or dietitian before taking any dietary supplements.