Dietary supplements are quite misunderstood, and there are many myths floating around regarding their intake, side effects, and effectiveness. After you take a look at the best supplements for every need, let’s also look at 20 myths and truths about them.

➡ Myths

Often people misinterpret something we have heard or something an expert tells us. The truth is that every organism is different and what applies to one does not apply to everyone. So it is always good to learn and understand the needs of our organism and not believe the myths below.

1. They cause weight gain

Dietary supplements are not capable of causing weight gain, unless calorie intake increases! For this reason, it is recommended to follow a balanced diet, in combination with taking dietary supplements. 

2. They can replace a balanced diet

Good nutrition is the foundation of a healthy organism, and each supplement plays a secondary role. Under no circumstances should you replace a meal with a supplement, and you should always consult an expert.

3. Only athletes need them

Dietary supplements can be taken by everyone, regardless of whether they exercise, to ‘boost’ their organism, in cases where a deficiency is diagnosed and additional support for the organism is needed.

4. They have no side effects

And yet supplements do have side effects and, in many cases, strong contraindications! More specifically, supplements related to exercise and energy production, such as pre-workout, creatines and powdered proteins can cause anything from gastrointestinal discomfort, anxiety and insomnia, to toxicity and damage to the organism.  For this reason, it is always necessary to consult an expert before taking them.

5. They work as PLACEBO 

No, supplements are not placebo! Supplements are developed after years of research, and if we think about it carefully, the concept of supplements emerged from herbs, which were traditionally used in earlier years and are still used in some cultures.

6. They should be taken on an empty stomach

Some dietary supplements are better absorbed on an empty stomach, such as probiotics, amino acids, and iron. Meanwhile, there are others, such as vitamins A, D, E, K, magnesium, and omega-3, which are better absorbed when taken with food.

7. The more expensive, the better

Price has nothing to do with quality! There are excellent affordable supplements, while more expensive supplements may also be value for money, but in no case is price a criterion!

8. They work immediately

There are indeed supplements that may have an immediate effect, such as citrulline and various electrolytes, such as potassium, sodium, or magnesium. However, this is not always the case!

9. Their use is prohibited for long periods

Many dietary supplements are recommended for a lifetime, depending on nutritional needs, general health, and possible deficiencies an individual may have. For example, in countries with little sunlight, taking vitamin D is recommended all year round, vegans and vegetarians are advised to take vitamin B12, while people with chronic conditions, such as osteoporosis, may need calcium supplements for life.

10. The more, the better

Taking supplements without a real need can cause health problems and lead to the opposite results. It is important to conduct the appropriate tests to understand our body's needs, consult our doctor or pharmacist, and choose supplements based on those needs.

11. We should only prefer natural supplements

Unpopular opinion, but no matter how natural a supplement is, to reach the form we consume it in, it goes through a lot of processing. So, we can choose a herbal supplement, but that does not mean it is the same as getting the specific substance from a natural source (e.g. food, sunlight, etc.).

➡ Truths

Leaving the myths behind, we move on to the truths, which are worth paying attention to and are the ones that will lead us to the correct intake and the avoidance of unwanted side effects.

12. They can enhance a balanced diet

It is no coincidence that athletes who follow balanced nutrition plans support their efforts with supplements according to their needs. This is also the reason they are taken from the outset, so they can act complementarily and enhance the body’s natural levels.

13. They have contraindications and we should consult our pharmacist and/or doctor

Consider that there are supplements that can even affect blood clotting and/or heart rate, such as Vitamin E, which in high doses (>400 IU/day) can reduce blood clotting, or caffeine supplements, which can cause tachycardia and increased blood pressure.

14. They can have a therapeutic effect in various conditions

Let us consider vitamin D deficiency, vitamin B12 deficiency, as well as cases such as high cholesterol levels. The correct intake of the necessary supplements in the above, and in many other, cases proves life-saving and prevents unwanted conditions.

15. Each supplement has a specific way it should be taken

Besides the fact that some dietary supplements are better absorbed on an empty stomach and others with food, some supplements are fat-soluble, others should be taken in the morning, others in the evening, while some others should, for example, be taken away from dairy products! So make sure you know what the ideal time to take each supplement is.

16. They need a period of time to work 

Most supplements need to reach levels in the body in order to have an effect, and the time it takes varies from person to person. For example, multivitamins may start working from a few days to a few weeks later, while joint supplements may take effect up to 2-3 months later.

17. Some can be taken for a lifetime and others need short breaks

Many times one will notice that taking supplements is recommended for 3 months and then a 1-month break, in order to avoid the body becoming accustomed to them or possible side effects. For example, iron is best taken only when a deficiency is diagnosed, as excessive intake can cause toxicity. On the other hand, multivitamins and probiotics can be consumed continuously, in the correct amounts.

18. Alcohol reduces absorption

Yes, we may not like it, but it is true. Alcohol not only reduces the body’s stores of vitamins and minerals, but even if we take supplements to cover deficiencies, it can reduce their absorption. It is therefore a good idea to avoid continuous and large amounts of alcohol consumption for this reason as well.

19. Smokers should take larger amounts of vitamin C

It is a fact that nicotine destroys antioxidant substances. For this reason, smokers are advised to take more vitamin C, which is a powerful antioxidant. It strengthens the immune system and protects the body from free radicals, the main cause of cell damage and aging, while it can reduce the chances of developing coronary heart disease.

20. Many are not approved, only notified to EOF

Yes! There is a difference between notification and approval. As for notification, it concerns a formal registration process for a product, without strict control by the authorities for its placement on the market. Approval, on the other hand, mainly concerns pharmaceutical products, which require evidence of their safety and effectiveness. Most dietary supplements do not need to have received approval, as long as they have been notified to EOF.