Popular supplement. Easy to overdose to have a detoxifying effect

• As many as three quarters of adult Poles have bought a dietary supplement at least once in the last 12 months.
• In Poland, sales of dietary supplements and preparations with vitamins and microelements increase by approximately 12-14 percent each year.
• - Sometimes the packaging states that a given product covers 100 percent of the daily requirement for an ingredient. In theory, yes, but in fact, only 1 percent is absorbed - emphasizes Dr. Hab. n. med. Michał Chudzik

Dr. hab. n. med. Michał Chudzik , professor at the Medical University of Lodz, specialist in internal medicine, cardiology and expert in lifestyle medicine, in an interview with PAP debunked several popular myths about supplementation and drew attention to significant differences in the absorption of vitamins from various sources.

At the same time, he emphasized that poorer absorption applies to all synthetic preparations, regardless of the compound they contain.

- The best example is curcumin . It has excellently proven, unquestionable health-promoting properties. However, we are unable to make its synthetic equivalent so that our body could easily absorb it - explained the specialist.

Another example cited by the expert is resveratrol - a substance with strong antioxidant properties, found in the largest quantities in grape skin. It turns out that studies on animal models have shown that it has anti-aging effects and supports the body in the fight against free radicals, hence the popularity of supplements containing this ingredient. However, as the professor emphasized, no commercially available preparation contains a dose that would be equivalent to what worked beneficially on "in vivo" models.

- Would it be possible to make such a supplement? Theoretically yes, but its price would be so high that no one would buy it - he explained.

In recent years, products containing coenzyme Q have also been widely advertised. - It is described as a miraculous substance that improves strength and speeds up metabolism. And it does indeed affect energy production in cells. However, if we were to look at the processes behind it from the chemical side, e.g. in energy production in the cell, it turns out that coenzyme is just one of many elements in the respiratory chain. There are so many reactions taking place there and so many different microelements are involved in them that a single component is irrelevant. Therefore, we cannot recreate the theoretical effect of coenzyme Q using preparations - explained Prof. Chudzik.

In the case of popular vitamins, such as vitamin C , which many people reach for during a cold, although - as the expert emphasized - research has not proven its beneficial effect in fighting infections, it is still better to reach for the natural one.

- So if we strongly believe that it can help us, instead of the preparation, let's choose products that are rich in it, e.g. berries, citrus fruits or peppers - he advised.

Also vitamin D3 , the supplementation of which in our climate zone is recommended for every person in the autumn-winter period, and even throughout the year, is in fact much better absorbed from natural sources, primarily oily sea fish. There, it occurs in the company of appropriate combinations of fats, which increase its absorption. However, because about 90 percent of the population has vitamin D3 deficiencies, doctors recommend taking its preparations, although they emphasize that these should be medications, not dietary supplements.

- In addition, we must remember that for our body there is a very small boundary between the dose that actually helps and the one that is harmful. I had patients who took such amounts of vitamin D3, in an uncontrolled manner and without tests, that it had a toxic effect on them and they had side effects resulting from an overdose - noted Prof. Chudzik.

It may be similar with magnesium, which many people also take in excess. Especially since it is a component of other vitamin preparations, which patients are often not aware of. Meanwhile, magnesium from natural sources, just like all other microelements, cannot be overdosed.

- Getting the right amount of magnesium from food is very easy. Just eat a piece of chocolate with 99% cocoa and 3-5 Brazil nuts every day. It is tasty, calorically acceptable and covers the full requirement - he advised.

The described difference in the absorption of vitamins and microelements from natural and synthetic sources is primarily due to the fact that in food products they occur in combination with other compounds that mutually improve their absorption.

- Sometimes the packaging states that a given product covers 100% of the daily requirement for an ingredient. In theory, yes, but in reality, only 1% is absorbed. Because it is very difficult to make a good supplement. However, when we take natural products containing many different vitamins and microelements at the same time, we have much better absorption and a more beneficial effect on the body. This is because they interact with each other in an appropriate way - added the expert.

In addition, Prof. Chudzik reminded that dietary supplements are foodstuffs, not medicines. They are not subject to pharmaceutical control, no clinical trials have been conducted on them, and no one even checks whether they contain the amounts of active substances declared on the packaging.

- It is definitely better to eat a piece of apple, a peach or dark chocolate instead of a pill. Natural products contain nutrients that the body absorbs in a harmonious way, without the risk of overload. Synthetic preparations should only be a supplement to a healthy diet, not its basis. Natural vitamins are easier to absorb and more effective in the long term - the expert summed up.

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