Bien-être 03/08/2020

How to choose your dietary supplement?

They have become essential: dietary supplements. To stay healthy, the human body needs a daily intake of various nutrients so that each organ functions optimally. Today, there is a wide range of dietary supplements on the market, but not all address the same conditions, have the same effectiveness, or the same quality standards. Choosing the right dietary supplement requires knowing your needs, the nutrients it contains, and their benefits.

Because each person is unique and has different needs, it is important to ask the right questions before choosing a dietary supplement. What is your real need? Do you suffer from a specific condition? Or do you want to support your body? Are you in a period of stress? Do you want to improve your sports or intellectual performance?

Which dietary supplement to choose and for what needs?

There are today different types of dietary supplements: vitamins, minerals, trace elements, probiotics, fatty acids, amino acids, plants, etc. Each has targeted effects. This is especially true for antioxidants and superfoods. Spotlight on these two types of dietary supplements

“Antioxidant” dietary supplements

As we age, cellular defense mechanisms become less effective against free radicals. The theory of aging by oxidative stress was formulated in 1954 by Prof. Denham Harman (University of Nebraska). It states that aging – and the diseases that result from it – are due to free radicals, responsible for oxidative stress. According to him, by neutralizing free radicals it would be possible to extend life in good health.

The body is equipped with antioxidants capable of protecting against free radicals. It also draws from food molecules endowed with this power. However, the body can suffer antioxidant deficits due to, among other things, UV rays, pollution, stress, poor dietary hygiene, tobacco, alcohol, etc. It is then wise to support it by providing the nutrients necessary for its proper functioning.

Natural extracts from plants or fruits contain active principles allowing the body to cope with the attacks of free radicals by protecting our cellular structures. Polyphenols, carotenoids, curcuminoids, catechins, acetogenins are all antioxidants whose nutritional benefits are now well known.

Some antioxidants have the ability to target a particular organ (heart, liver, brain, skin, etc.), others stimulate our immune system, provide energy, promote sleep, detoxify. It is therefore important to know your health needs before choosing a dietary supplement.

“Superfood” dietary supplements

Superfoods have existed for centuries. Today, they are more popular than ever. Berries, seeds, algae, fruits, vegetables, superfoods offer more than 12 health benefits, while most healthy foods contain only 2 or 3. These foods are recognized for their remarkable nutritional richness: vitamins, minerals, enzymes, amino acids, essential fatty acids, antioxidants. Today, our diet is no longer always sufficient to cover our nutritional needs. Consuming a superfood thus allows us to boost our micronutrient intake.

Equipped with all the elements essential for health and well-being, superfoods have beneficial effects on physical but also mental health, by increasing the body's regeneration and recovery capacities and strengthening the immune system.

Discovered in the 1970s and studied by researchers since 1995, the Klamath algae is a superfood now recognized as the most complete (115 nutrients) and with high bioavailability, meaning easily assimilated by the body. Its nutritional richness makes it a dietary supplement for the elderly, athletes, people recovering, during exam periods, or vegetarians who often lack protein and vitamin B12.

Choosing a quality dietary supplement

You have identified the dietary supplement that meets your needs? Now it is time to focus on product quality.

Composition

A dietary supplement is not always synonymous with natural. So be attentive to the active ingredients it contains: are they natural? Synthetic? As for organic, while it is preferable to favor this label, some dietary supplements cannot obtain organic certification. Then make sure they are free of pesticide residues or other synthetic products. Also check if your dietary supplement contains allergens (gluten, lactose, …), additives, preservatives, or any other undesirable components. Remember that adding excipients reduces the proportion of active ingredients, which worsens product quality.

Concentration of active ingredients

An active ingredient is the substance that causes a change in the body's functioning, the ingredient that does the work. The concentration of active ingredients in a product is therefore important because it determines its effectiveness. Beware of the absence of indication of the active ingredient content in a dietary supplement; the actual concentration of actives is certainly low.

Bioavailability

A nutrient can be fully absorbed yet have low bioavailability. Bioavailability corresponds to the ability of nutrients to be released during digestion, properly absorbed, and then efficiently used at the metabolic level. The chemical form of an active ingredient determines its bioavailability and activity. It can therefore be modified to improve solubility in water or fats, depending on the intended action. The assimilation of actives can also be increased by various processes, notably combining with other compounds acting synergistically. It is therefore important to pay attention to the form of presentation of active ingredients when choosing a dietary supplement.

Contraindications

Consuming natural dietary supplements does not exempt you from consulting contraindications. Some can indeed interfere with medication intake or be unsuitable for a condition you may have. Also be attentive to the recommended daily dose and make sure not to exceed it.