Are dietary supplements really necessary if I have a healthy and varied diet ? You are entitled to ask yourself this question, because a balanced diet is the basis of good health and cannot be equaled by dietary supplements . It should, in principle, meet our needs alone. However, the truth is quite different: due to our dietary choices, stress or even intensive agriculture, it is very difficult to provide the body with all the essential nutrients it needs and to cover the recommended daily intake. Several studies have also shown that the majority of French people do indeed have vitamin and mineral deficiencies.
The objective of supplementation is in no way to replace a healthy diet or to cure an illness, but to maintain one's health by filling a potential deficiency through the intake of vitamins, minerals, trace elements or plants. Taking food supplements should be seen as a helping hand to supplement one's diet , prevent the risk of deficiencies, or even respond to specific problems or discomforts such as digestive disorders, stress, fatigue, skin or joint problems. They are sometimes of interest in the prevention of certain illnesses as shown by various studies .
Dietary supplements can be even more important during certain stages of life (growth, pregnancy, menopause, aging) as well as for certain specific diets (vegetarians, vegans, lactose intolerant, etc.). Obviously, for these specific cases, it is strongly recommended to consult your doctor or pharmacist.
Regardless of your physiological condition or diet, it's important to follow the recommended dosages to avoid the risk of overdosing. Ideally, dietary supplements should be used over several months to maximize their benefits, but they should also be used occasionally to prevent the body from becoming accustomed to them.
Find out in this article written by our experts why supplementation may sometimes be necessary.
The soils have become depleted of vitamins and minerals
Although more and more French people are turning to a more varied diet and opting for healthier choices, today's diet contains fewer vitamins and minerals than before. Indeed, the micronutrient richness of the foods we eat automatically depends on the quality of the soil in which they are grown. Due to intensive agriculture, soils have gradually become depleted and the micronutrient concentration of fruits, vegetables and cereals has therefore considerably decreased. Farmers have doubled or even tripled their yields by relying mainly on harmful substances (fertilizers and pesticides) and mechanization. Unfortunately, focusing on modern agriculture with high yields has gradually led to a decrease in the nutritional quality of our food . The same portion of tomato, potato, corn provides far fewer essential nutrients than before. In particular, we are seeing a significant decrease in iron, zinc, calcium, selenium and vitamin C in many common foods . For example, refining grains can strip them of 80% of their magnesium . Studies conducted in 2004 in the United States on 43 fruits and vegetables indicate that nutrient concentrations have decreased: by 20% for vitamin C, 15% for iron, 16% for calcium and 6% for protein . This is why eating healthy and balanced does not automatically provide the recommended nutrient intake and is compatible with supplementation.
Food processing impacts its nutritional quality
The many changes in our economic, social, and cultural environment have impacted our eating habits and our health. In the past, the French ate better because they had more time to devote to cooking. They knew what they were eating since they prepared homemade dishes from nutrient-rich fruits and vegetables. Food production processes rapidly industrialized, and the use of preservatives and additives became widespread. The consumption of processed products increased considerably, at the expense of fresh produce. Indeed, in addition to having good taste and a longer shelf life, these products represent a huge time saver. Thus, in an environment where convenience and speed have become essential criteria, the consumption of prepared and frozen meals has become common, and vegetables are pre-cut and packaged to save time during meal preparation. These new manufacturing processes use thermal, physical and chemical treatments (temperature, sealing and opacity of the pack, etc.) which can directly impact the nutritional value of food . Indeed, they can quickly denature food products by reducing their micronutrient content (vitamins, mineral salts, trace elements). Cooking can particularly degrade the vitamin content of food . For example, 2 minutes of cooking destroys 80% of vitamin B9 (a vitamin essential for the production of our DNA).
Lifestyles are changing and leading to deficiencies
CREDOC, which regularly conducts studies on the eating habits of the French, estimates that less than 5% of French people eat a truly balanced diet and meet their recommended nutritional intake. Indeed, their diets are rich in refined carbohydrates and saturated fatty acids, while their diets are deficient in vitamins, minerals, and amino acids due to low fruit and vegetable consumption.
Deficiencies in magnesium , selenium, vitamins C, D, B9, B12, and omega-3 are alarming the medical world. A study conducted by the French Institute for Public Health Surveillance (InVS) revealed that nearly 80% of the French population suffers from a vitamin D deficiency, which is essential for our bodies to strengthen immunity and maintain bone health. This vitamin can be provided by food and synthesized by the action of the sun on the skin. Unfortunately, the increase in sedentary lifestyles, due in part to urbanization, lack of exercise, teleworking, and the increasing use of screens, impacts the secretion of vitamin D. Added to this is the fact that it is difficult to obtain enough through our diet . Iron deficiency is also very significant: between 20% and 25% of the world's population is affected by this deficiency, which is called iron deficiency anemia. Magnesium deficiency affects two-thirds of the European population.
Stress is everywhere
Our modern society is increasingly focused on the cult of performance and perfection. While this can be seen as a way to stimulate oneself, it is also one of the reasons why stress is present everywhere. Often underestimated, it is a social phenomenon that affects everyone and deserves our attention. The manifestations of stress are omnipresent: work overload, health, financial, family or professional problems. The consequences on health are numerous. This stress, which is skyrocketing, is particularly extremely consuming of nutrients and can promote the appearance of pathologies or discomforts, themselves vectors of stress (a real vicious circle)! Stress amplifies, for example, the urinary elimination of magnesium . Thus, the longer it lasts, the greater the deficit and the greater the fatigue, therefore the sensitivity to stress. Chronic stress can also impact digestion and in this case, the absorption and assimilation of nutrients is not optimal. Maintaining a good work-life balance is a real challenge. In times of physical and mental stress, our bodies require more essential nutrients to function properly. Appropriate dietary supplements can provide the body with the micronutrients it needs, reducing the risk of deficiencies and stress-related symptoms.
The body is exposed to increasing oxidative stress
The environment in which we live can sometimes lead to a high production of free radicals and create oxidative stress. When free radicals are produced in excessive quantities, they accumulate in our bodies and become harmful to our health. They accelerate the aging of the body and can be the cause of certain degenerative or chronic diseases. While diet should normally be sufficient to combat oxidative stress, the explosion of smoking, overconsumption of alcohol and caffeine, exposure to UV rays and pollution, intensive exercise or even an unhealthy lifestyle requires a greater consumption of antioxidants . The role of antioxidants in human health has been proven repeatedly. A study conducted in France on 13,017 people over 8 years demonstrated a 31% reduction in cancers in men who received nutritional doses of antioxidants . Taking food supplements (rich in vitamins C and E, polyphenols, beta-carotene, etc.) may therefore be necessary to boost our natural defenses, to regain sufficient antioxidant intake and thus avoid any imbalance.
A growing desire for well-being
Dietary supplements not only provide supplementation for our nutritional deficiencies but also help our health and well-being. They are intended for all those who, for reasons related to current lifestyles, wish to address specific issues naturally: facilitate digestion, reduce sleep and anxiety problems, boost immune defenses, prepare skin for the sun, treat skin problems, reduce joint pain, etc. Generally speaking, plants, like vitamins and minerals, contribute to well-being and improve our health by naturally rebalancing our body. These supplements are in fact part of a modern approach to naturopathy and are developed with the aim of relieving many ailments.
Nowadays, dietary supplements may therefore prove necessary. The use of plants for health purposes has been known since ancient times. If you still have doubts, you can refer to studies published over the last thirty years on the effectiveness of dietary supplements in recognized medical journals. Furthermore, be aware that they benefit from a regulatory framework that guarantees consumer protection. The DGCCRF conducts regular checks, both before and after they are placed on the market.
Finally, dietary supplements should obviously not replace a varied and balanced diet , but rather complement it. It is important to choose them according to your needs. To know what to choose, it is best to avoid self-medication and to consult a healthcare professional who can guide you, especially for pregnant and breastfeeding women, children, and people undergoing medical treatment. To control doses and daily intake, remember to refer to the product label , which must include certain information such as the quantity of active ingredients, dosage, duration of use, a mention of contraindications, etc.
For more information about your treatment, we have written a guide to the 10 questions you might have about your treatment, as well as advice on how to take your treatment .
These tips are intended to improve your daily life and are in no way a substitute for medical monitoring or a consultation with your naturopath. These suggestions should never encourage the reader to withdraw from or discontinue any ongoing medical treatment.
