Food Supplements

“Definitive solution”, “100% natural”, “Treats”, “Makes you quit smoking”, “Slimming”, “Accelerates metabolism”, etc. We frequently encounter headlines about supplementary foods(!) every day on television or on the internet. We often hear from those around us: "I use this to feel fit, I use this to strengthen my immunity..." And we immediately wonder if we should use it too. Sometimes we even go directly to the herbalist or pharmacy and buy it. Currently, thanks to various advertisements and other marketing methods that attract attention, dietary supplements are used by a wide audience for various purposes. These purposes are feeling fit, strengthening memory, strengthening immunity and resistance to diseases, skin health, delaying aging, etc. They are listed as cosmetic purposes and treating a certain disease. So do they really provide these effects? Can you use the supplement you learned from your neighbor or friend? Do food supplements provide a beautiful, colorful life as shown in advertisements? Is it natural or is every natural food safe? And many more questions... In this article, we will learn to look at supplements from the right perspective. First of all, let's start with the definition, what is this food supplement/foods?

What does food supplement mean? What are supplementary foods?

The meaning is actually evident from its name. Reinforcement; It means strengthening, auxiliary force, support. Supplementary foods are products containing nutrients and botanicals (plants, algae, fungi) used to support normal nutrition. Supplementary foods, in a broader definition, are defined as “In order to supplement normal nutrition” within the scope of Law No. 5996 published in the Official Gazette; Capsules, tablets, lozenges containing nutritional elements such as vitamins, minerals, proteins, carbohydrates, fibre, fatty acids, amino acids, or concentrates or extracts of plant, plant and animal origin substances, bioactive substances and similar substances that have nutritional or physiological effects, alone or in mixtures. , products prepared in disposable powder packages, liquid ampoules, dropper bottles and other similar liquid or powder forms and with a determined daily intake dose.

 Supplementary foods include fruits, vegetables, Plants, microorganisms and raw materials of animal origin are used. The selection of these as raw materials is influenced by the fact that they contain compounds that are beneficial to human health (antioxidants, vitamins and minerals, fiber, fatty acids, enzymes, amino acids, etc.).

Food supplements have a very wide range, let's take a look at the general supplements that are prominent:

• Vitamins:

  • Vitamins:  Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin C, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folic acid (B9), vitamin B12 

  • Minerals: Calcium, Magnesium, Iron, Zinc, Iodine, Selenium, …

  • Omega 3 Fatty Acids

  • Glucosamine and Chondroitin Sulfate

  • Coenzyme Q10

  • Herbal Products: Ginseng, St. John's wort, Garlic, Gingko, Echinacea, ...

  • Probiotics

  • Prebiotics

  • Aminoacids

  • Protein supplements

  • Phytochemicals that can be taken to increase the body's energy metabolism and immunity: quercetin, enzymes, beta glucan, resveratrol…

  Like…

   

  Who can use food supplements?

  Before telling who can use supplements, I would like to point out this;

  A daily balanced and adequate diet meets all the nutrients a person needs. With the influence of advertisements, people think that they cannot meet their needs without supplementary food. Food supplements are thought to be harmless because they are generally prepared using plant or animal sources. In addition, some people prefer dietary supplements because their use is more practical than using them naturally. However, this approach is not correct. Food supplements do not replace a balanced and adequate diet. In addition, the bioavailability of nutrients taken with food supplements may not be as high as those taken with food, depending on the active ingredient used. Supplementary foods are not suitable for every person. Doctor/dietitian approval It should be used with.

  In some special cases and in people at nutritional risk, the needs may not be met with normal nutrition and these people may need to use supplementary food. For example, the elderly who cannot benefit from enough sunlight, those with dark skin, and those who dress modestly may not be able to meet their vitamin D needs naturally. Those who are pregnant or considering a planned pregnancy need nutritional supplements such as folic acid, which is important during this special period. Additionally, vegans or those with allergies can use supplements for nutrients they cannot meet with food.

  “In general, adults who have an adequate and balanced diet do not need vitamin and mineral supplements. However, individuals with some special conditions, even if they are healthy, may need to use nutritional supplements in the following cases (Tek and Pekcan, 2008- page:18):

  • Those who consume a low-energy diet,

  • Those who cannot provide adequate and balanced nutrition (due to psychological or economic reasons), 

  • Vegetarians (especially vegans who do not consume any animal foods), 

  • Those with iron deficiency anemia, 

  • Baby (prevention of vitamin D deficiency) and children,

  • Pregnant and lactating women (Iron, folate, vitamin B12, etc.)

  • Bone loss is high after menopause Women with diabetes,

  • The elderly, 

  • Those who use medications for a long time (antacids, antibiotics, laxatives, diuretics), 

  • Those who have allergic diseases that prevent food intake, 

  • Those who receive nutritional treatment due to a disease, 

  • Patients receiving dialysis treatment, etc.”

   

  What should be considered before taking food supplements?

  The purpose of use of food supplements depends on the person's age, the condition of the supplement to be used in the body, the individual's diseases, the medications he/she uses, etc. The product and dose to be used vary depending on the situation. Therefore, before starting any supplement, make sure to check whether it is suitable and, if so, the product and dosage to be used. A doctor or dietician should be consulted. Supplementation should not be started randomly unless doctors recommend it.

  There are two important issues about supplementary foods:

• Reliability: Supplementary foods It must be FAO or WHO approved. In cases where this body's standards are not available, national regulations should be consulted. In our country, the sale of the products is allowed with the approval of the Ministry of Agriculture and Rural Affairs.

• Bioavailability: It should also be checked how much of the active ingredient in the food supplement can be used in the body.

What You Need to Know About Supplementary Foods

• They cannot replace natural nutrition.

• They cannot be used instead of medicine. Food supplements do not treat, cure or prevent diseases. It can help reduce the symptoms of the disease and slow down its progression.

• Do not be fooled into thinking that supplements are completely natural and not considered medicine. Food supplements may also contain additives. Moreover, not every natural food is safe and usable. Supplementary foods, like drugs, can cause side effects.

• Supplementary foods should be used in appropriate doses. Supplements taken in excess may have toxic effects.

• If medication is used, a doctor should be consulted before using food supplements. Supplementary foods may interact with the medication and cause various problems by decreasing or increasing the effectiveness of the medication. Additionally, side effects may occur as a result of this interaction.

• In addition, pregnant and breastfeeding individuals should consult a doctor before using food supplements.

• Supplementary foods are recommended for short-term use when adequate nutrition cannot be provided or when deficiencies occur in the body.

For what purpose should supplementary foods not be used?

“In order to support the meeting of daily nutritional needs, products of the nature of "supplementary food"" produced in enterprises registered by the Ministry of Agriculture and Forestry and allowed to be imported; weight loss, weight gain, height increase, c It is against the legislation to offer them for sale as if they are products that increase sexual performance, help people quit smoking, prevent diseases, treat and heal them. Products sold with such claims should not be consumed in order to meet such expectations.”

Should nutritional supplements be used during the Covid-19 process?

This pandemic period we are in is healthy. He reminded again of the importance of nutrition and keeping immunity strong. There is no food that will protect against coronavirus alone, but it is known that a healthy and adequate diet can help by strengthening the immune system. In order for the body to be healthy and the immune system to be strong, macro (carbohydrates, protein, fat) and micro (vitamins and minerals) nutrients must be taken into the body in sufficient amounts. In order to ensure this sufficiency, our first choice in this process should be an adequate and balanced diet. Consuming sufficient amounts of vegetables, fruits, whole grains, high protein foods (fish, chicken, red meat, legumes, eggs, etc.) and milk and dairy products (yoghurt, ayran, kefir, cheese, etc.) on a daily basis, using olive oil and sufficient Water consumption is the golden rule of a healthy diet.

During the pandemic period, consumption of vegetables and fruits should be prioritized to provide the necessary vitamins and minerals. In order for antibodies, which are one of the body's important defense mechanisms against viruses and bacteria that cause diseases, to fulfill their duties, sufficient protein must be taken every day. In addition, beneficial microorganisms found in products such as probiotic-fortified yoghurt and kefir can also have a supportive effect on the immune system. Foods rich in vitamin C (peppers, citrus, kiwi, parsley, spinach…), foods rich in vitamin E such as olive oil, walnuts, almonds, hazelnuts, fish (omega 3), oats (beta glucan), garlic, green tea, ginger, avocado, Consuming foods rich in zinc, such as meat, liver, seafood and pumpkin seeds, also supports your immune system. Getting enough sleep and rest is also important for a strong immune system. Because this is the time when the body repairs the most. Additionally, staying away from sugary foods, pastries, cigarettes and alcohol will also help your immune system.

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