Dietary supplements (DS) are products that help maintain health, improve physical condition, and compensate for nutrient deficiencies in the body. However, despite their popularity, many people wonder: How to choose the right supplements so they bring benefits, not harm?

Benefits of Dietary Supplements
When used correctly, dietary supplements can be a helpful addition to the diet. Here’s how they can positively impact health:

Filling Nutrient Gaps: If your diet is unbalanced or you're on a restricted diet, supplements can help fill in gaps in vitamins, minerals, and other essential nutrients.

Supporting the Immune System: Some supplements, such as vitamin C, zinc, or echinacea, help strengthen the immune system, especially during the cold and flu season.

Improving Skin, Hair, and Nail Health: Collagen, biotin, vitamins A and E—these supplements can support the health of your skin and hair.

Strengthening Bones and Joints: Calcium, magnesium, vitamins D and K—these supplements help strengthen bone tissue and support joint health, particularly in older adults.

Improving Metabolism: Some supplements, such as omega-3, fiber, or green tea extract, can support normal metabolism and improve digestion.

Harms of Dietary Supplements

Despite all the potential benefits, improper selection or excessive consumption of supplements can be harmful:

Overdose of Active Ingredients: Some vitamins and minerals, such as vitamins A and D, can be toxic in high doses, leading to poisoning. It’s
important to follow recommended dosages.

Allergic Reactions: Some supplement components, such as herbs or plant extracts, may cause allergic reactions, especially in people with sensitive skin or allergies.

Interaction with Medications: Some supplements can interact with medications, reducing their effectiveness or causing side effects. For example, omega-3 can thin the blood, which is not suitable for those on blood-thinning medications.

Lack of Quality Control: Not all supplements undergo strict quality checks, and some may contain harmful additives, pesticides, or even heavy metals. It’s important to choose products from trusted manufacturers.

How to Choose Supplements Correctly

To ensure supplements are beneficial and not harmful, follow these recommendations:

Consult with a Doctor: Before starting any supplement, it’s advisable to consult with a doctor, especially if you have chronic conditions or are taking other medications.

Study the Composition: Pay attention to the composition of the supplement, the dosage of active ingredients, and the presence of quality certificates. It's better to choose supplements with minimal artificial additives and preservatives.

Monitor Dosages: Don’t exceed the recommended doses indicated on the package or those advised by your doctor. This is especially important for fat-soluble vitamins, which can accumulate in the body.

Buy from Trusted Manufacturers: Choose supplements from well-known and reliable manufacturers who adhere to quality standards and have relevant certifications.

Dietary supplements can be a beneficial addition to your diet and help maintain health, but they should not replace a balanced diet or medical treatment. Choosing the right supplements, following dosage recommendations, and consulting with a doctor will help you gain all the benefits without risking your health.