Irini Kontopidou in Healthyme magazine

Their value in modern day-to-day life with stress and modern lifestyles that do not allow us to eat properly, balanced and healthy, is now indisputable. Supplements certainly cannot replace proper nutrition, but they can fill in the gaps of poor quality nutrition! Many supplements, moreover, and this depends on their composition, help significantly in various functions of the body. For proper use of supplements to maximize benefits, it is very important to talk to experts. The Clinical Dietitian, Mrs. Irini Kontopidou, delimits the area of food supplements for the readers of Healthyme.

For most people in Western countries, a balanced diet that includes a variety of foods can provide all the nutrients they need. However, many argue that, in practice, a healthy diet is difficult to achieve! That is why they consider nutritional supplements essential. Following a daily diet based on the Mediterranean Food Pyramid, i.e. a diet rich in a variety of nutrients, through the consumption of all food groups in the necessary quantity, provides the body with all the nutrients it needs."

Unfortunately, in recent years, having also adopted a "western-style diet" in Greece, we are not getting the quantity or variety of nutrients we need. Thus, in many cases the use of supplements is important or necessary.
Nutritional supplements cannot replace natural nutrition and it is advisable to consume them with the consent of a specialist, if a deficiency has been identified in our body. Supplements are mainly necessary in some special population categories, such as athletes, pregnant women, vegetarians, people with bowel or stomach surgery and people suffering from malabsorption syndromes.
Also, people who are on a diet for a long time, people who systematically avoid certain food categories (e.g. dairy products), smokers, due to the oxidative stress caused by smoking, probably have a greater need for a nutritional supplement. , the elderly, but also those who do not eat properly due to the modern lifestyle.

Supplements are safe
Dietary supplements, although and as long as they are used according to the instructions, are safe - that's why they are not prescribed. In excessive or reckless use, however, they can cause effects on the body. The supplement that will be chosen each time depends on age, gender, physical activity, diet and medical history. And taking the supplement should be done either according to the instructions of the specialist, or according to the instructions of the packaging (of the manufacturer) and for the period that the health professional has set.
Much more caution is required when the person about to start a supplement is already taking medication.
“Some herbs or dietary supplements, when taken at the same time as drugs, can cause problems with the absorption and metabolism of the drug, gastrointestinal disturbances, headache, and even cardiac problems. Avoid taking a nutritional supplement for the condition you are taking medication for," explains Mrs. Kontopidou.

How to choose?
In front of the shelf, there are hundreds of options. "So what should a consumer look out for when buying a supplement?", we ask the expert. "The first thing that the consumer should notice on the packaging of a food supplement is the notification number to the EOF and the expiration date of the product. He should also examine the composition, i.e. if the mg contained in each tablet or capsule cover his needs", explains the expert. At this point, it is important to emphasize that the purchase of the supplement should be done from the pharmacy with the help and guidance of the pharmacist.
Dietary supplements come in several forms. Thus, the consumer can choose according to their shape (tablet, capsule or effervescent tablet), how easy they are to swallow, or whether it is tolerated by the gastrointestinal system (there are people who report stomach sensitivity with the capsules, while others with the effervescent forms). Also, the taste of each form can determine the final choice of the formulation.

Download – When and how?
Mrs. Kontopidou gives us the answer: "The time of taking a preparation depends on the substances it contains. Calcium and vitamin D are better absorbed in the evening hours. Conversely, substances that stimulate the nervous system are better taken in the morning. Iron should be taken on an empty stomach and not with dairy products. As for multivitamins, the best time to take them is considered to be in the morning with breakfast, which is also the most important meal of the day, and their absorption is increased.
Finally, the fat-soluble vitamins (A, D, E, K) need the fats in the food to be absorbed. If this is not possible to do in the morning, it is advisable to take them with lunch. Finally, it would be good to avoid taking the supplements with coffee or tea at the same time, as these drinks can prevent the absorption of certain nutrients."

Supplements: Are they suitable for children?
Formulations of vitamins, minerals and trace elements allow the child's body to cover possible deficiencies in vitamins, minerals and trace elements. They pose no short-term or long-term risks for school-age children, provided they are administered in the indicated doses. Recalling the enormous importance of a daily complete and balanced diet for every child, experts recommend parents and doctors to prefer - when necessary - supplements with low doses of fat-soluble vitamins (A, D, E, K) and only preparations of reliable companies available through a pharmacy.

TWhat do we mean when we say nutritional supplements?
According to the directives of the EOF-Disposal of Dietary Supplements and Special Dietary Foods (07/12/2004) and "Regulations on Dietary Supplements" (2004) in harmony with Directive 2002/46/EC of the European Parliament, "dietary supplements" are defined foods intended to supplement the usual diet, which are concentrated sources of nutrients or other substances with nutritional or physiological effects, individually or in combination. They are marketed as tablets, effervescent tablets, drops, powders and liquids. They are not drugs and do not require a prescription.