Are dietary supplements really necessary if my diet is healthy and varied? You are certainly entitled to ask yourself this question because, indeed, a balanced diet is the foundation of good health and can never be equaled by dietary supplements. In principle, it should meet our needs on its own. However, the truth is quite different: due to our dietary choices, stress, and even intensive farming, it is very difficult to provide the body with all the essential nutrients it needs and meet the recommended daily intake. Several studies have also shown that the majority of French people do indeed have vitamin & mineral deficiencies.
The purpose of supplementation is in no way to replace a healthy diet or cure an illness, but to maintain health by addressing a potential deficiency through the intake of vitamins, minerals, trace elements, or plants. Taking dietary supplements should be seen as a boost to complement your diet, prevent the risk of deficiencies, or address specific problems or discomforts such as digestive disorders, stress, fatigue, skin or joint problems. They may also sometimes be beneficial in preventing certain diseases, as various studies have shown.
Dietary supplements can be particularly important at certain stages of life (growth, pregnancy, menopause, aging), as well as for certain specific diets (vegetarian, vegan, lactose-intolerant, etc.). Obviously, in these specific cases, it is strongly recommended that you consult your doctor or pharmacist.
Whatever your physiological condition or diet, it is important to follow the recommended dosages to avoid any risk of overdose. Ideally, dietary supplements should be used over several months to maximize their benefits, but their use should also remain occasional so that the body does not become accustomed to them.
Discover in this article written by our experts why supplementation may sometimes prove necessary.
Soils have become depleted of vitamins and minerals
Although more and more French people are turning to a more varied diet and making healthier choices, today’s diet contains fewer vitamins and minerals than in the past. Indeed, the micronutrient content of the foods we consume depends directly on the quality of the soil in which they are grown. As a result of intensive farming, soils have gradually become depleted, and the micronutrient concentration of fruits, vegetables, and cereals has therefore decreased considerably. Farmers have doubled or even tripled their yields, relying primarily on harmful substances (fertilizers and pesticides) and mechanization. Unfortunately, relying on modern agriculture with high yields has gradually led to a decline in the nutritional quality of our foods. The same serving of tomato, potato, or corn provides far fewer essential nutrients than it once did. In particular, a significant decrease in iron, zinc, calcium, selenium, and vitamin C has been observed in many common foods. For example, refining cereals can deprive them of 80% of their magnesium. Studies conducted in the United States in 2004 on 43 fruits and vegetables indicate that nutrient concentrations had declined: by 20% for vitamin C, 15% for iron, 16% for calcium, and 6% for protein. This is why eating a healthy, balanced diet does not automatically provide the recommended nutrient intake and is compatible with supplementation.
Food processing affects nutritional quality
The many changes in our economic, social, and cultural environment have affected our dietary habits and our health. In the past, French people ate better because they had more time to devote to cooking. They knew what they were eating because they prepared homemade dishes using nutrient-rich fruits and vegetables. Food production processes quickly became industrialized, and the use of preservatives and additives became widespread. Consumption of processed products increased considerably, at the expense of fresh products. Indeed, in addition to tasting good and having a longer shelf life, these products save a great deal of time. Thus, in an environment where convenience and speed have become essential criteria, the consumption of prepared and frozen meals has become commonplace, and vegetables are pre-cut and packaged to save time when preparing meals. These new manufacturing processes involve thermal, physical, and chemical treatments (temperature, packaging seal and opacity, …) that can directly affect the nutritional value of foods. They can quickly alter food products by reducing their micronutrient content (vitamins, mineral salts, trace elements). Cooking can notably degrade the vitamin content of foods. For example, 2 minutes of cooking destroys 80% of vitamin B9 (a vitamin essential for producing our DNA).
Lifestyles are changing and causing deficiencies
CREDOC, which regularly conducts studies on the dietary behavior of French people, estimates that fewer than 5% of French people eat a truly balanced diet and meet recommended nutritional intakes. Indeed, their diet contains an abundance of refined carbohydrates and saturated fatty acids, as well as insufficient vitamins, minerals, and amino acids due to low consumption of fruits and vegetables.
Deficiencies in magnesium, selenium, vitamins C, D, B9, and B12, as well as omega-3, are alarming the medical community. A study conducted by the French Institute for Public Health Surveillance (InVS) revealed that nearly 80% of the French population may suffer from vitamin D deficiency, even though it is essential to our bodies for strengthening immunity and maintaining bone health. This vitamin can be obtained through the diet and synthesized through the action of sunlight on the skin. Unfortunately, increased sedentary behavior, partly due to urbanization, lack of exercise, remote work, and the growing use of screens, affects vitamin D production. In addition, it is difficult to obtain enough of it through our diet. Iron deficiency is also very significant: between 20% and 25% of the world’s population may be affected by this deficiency, known as iron-deficiency anemia. Magnesium deficiency, meanwhile, 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 may be seen as a way to motivate ourselves, it is also one of the reasons why stress is everywhere. Often underestimated, it is a social phenomenon that affects everyone and deserves our attention. The manifestations of stress are omnipresent: excessive workloads, health, financial, family, or professional problems. The consequences for health are numerous. This stress, which is rapidly increasing, is particularly demanding on nutrients and can encourage the onset of conditions or discomforts that themselves cause stress (a true vicious circle)! For example, stress increases the urinary elimination of magnesium. Thus, the longer it lasts, the greater the deficiency, and the more fatigue - and therefore sensitivity to stress - increases. Chronic stress can also affect digestion, in which case the absorption and assimilation of nutrients do not occur optimally. Maintaining a good work - private life balance is a real challenge. In cases of physical and psychological stress, our bodies need more essential nutrients to function properly. Suitable dietary supplements can provide the micronutrients the body needs, helping to reduce 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 the excessive 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 may contribute to certain degenerative or chronic diseases. Although the diet should normally be enough to combat oxidative stress, the explosion in smoking, excessive consumption of alcohol and caffeine, exposure to UV rays and pollution, intensive exercise, and poor lifestyle habits require a higher intake of antioxidants. The role of antioxidants in human health has been demonstrated repeatedly. A study conducted in France on 13,017 people over 8 years notably demonstrated a 31% reduction in cancer among men who received nutritional doses of antioxidants. Taking dietary supplements (rich in vitamins C and E, polyphenols, beta-carotene, …) may therefore be necessary to boost our natural defenses, restore sufficient antioxidant intake, and thus prevent any imbalance.
A growing desire for well-being
Dietary supplements do not only address our dietary deficiencies but also support our health and well-being. They are intended for anyone who, for reasons related to current lifestyles, wishes to address specific concerns naturally: facilitating digestion, reducing sleep and anxiety problems, boosting immune defenses, preparing the skin for sun exposure, treating skin problems, reducing joint pain, etc. In general, plants, like vitamins and minerals, contribute to well-being and help improve our health by naturally restoring balance to our bodies. These supplements are part of a modern approach to naturopathy and are developed to relieve many ailments.
Today, dietary supplements may therefore prove necessary. The use of plants for health purposes has been known since antiquity. If you are still unsure, you can refer to the studies published over the past thirty years on the effectiveness of dietary supplements in recognized medical journals. In addition, be aware that they are subject to a regulatory framework that protects consumers. The DGCCRF conducts regular inspections, 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 consult a healthcare professional who can guide you, especially if you are pregnant or breastfeeding, or if you are a child or taking medical treatment. To check the 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 statement regarding contraindications, etc.
For more information about your course, we have written a guide to the 10 questions you may be asking yourself about your course, as well as advice on how to take your course.
These tips are intended to improve your daily life and in no way replace medical monitoring or a consultation with your naturopath. These suggestions should never encourage readers to reduce or stop an ongoing medical treatment.
