6 out of 10 take supplements, but nearly half don't know if they need them

Who may need supplements?

A varied and balanced diet is a good way to get the nutrients your body needs, but sometimes this is not enough. For some people, supplements can be an important part of maintaining a balanced nutritional status:

Vitamin B12 deficiency is common among people who exclude animal products, as this vitamin is mainly found in meat, fish and dairy products. Iron, omega-3 and vitamin D can also be difficult to get through a diet that is only plant-based.

As you get older, your body's ability to absorb certain nutrients, such as vitamin B12 and vitamin D, naturally decreases, and it may be a good idea to consider supplementing these vitamins to maintain adequate levels. Supplementing with calcium can also be important to counteract osteoporosis.

Folic acid is recommended during pregnancy to reduce the risk of birth defects. During this period, the need for iron also increases.

For example, people with IBS may have difficulty absorbing certain nutrients and may therefore need supplements of, for example, magnesium or B vitamins.

In Sweden, where we have limited access to sunlight during the winter months, vitamin D deficiency is common. Therefore, many can benefit from a supplement that ensures adequate intake during this period.

Dietary supplements for performance and health

In sports and training, it is common to take dietary supplements to improve physical performance. There is a large selection and which one you choose to take depends on what you want to achieve with the supplement. Here are some supplements in training and sports:

• Protein: Protein powder is very common and is often used by those who want to build muscle or have difficulty getting enough protein through their diet.
• Creatine: One of the most well-documented supplements for increasing strength and explosiveness in training.
• Omega-3: Often used to improve cardiovascular health and brain function.
• BCAA and other amino acids: BCAA (branched-chain amino acids) may have a positive effect in certain specific situations, such as during periods of fasting, calorie deficit or during intense training where the risk of muscle breakdown is increased. However, current research does not clearly show that additional intake of BCAA offers greater anabolic effects than getting sufficient amounts of complete proteins from a well-balanced diet.
• Pre-workout and caffeine: Used to increase energy levels before exercise, but can cause side effects such as heart palpitations and sleep disturbances.

When can supplements be unnecessary or harmful?

While some people may benefit from supplements, there are times when they can be unnecessary or even harmful. For example, an overdose of fat-soluble vitamins such as A-, D, E and K vitamins can be stored in the body and lead to negative health effects. Too much iron can be harmful, especially for men and postmenopausal women, as the body has a harder time getting rid of the excess. The effectiveness of medications can be affected by supplements, for example, high doses of vitamin K can reduce the effectiveness of blood-thinning medications. And finally, if you already get enough nutrients through a balanced diet, supplements are often unnecessary.

How to find out what your body needs

In summary, it can be stated that it is clear that dietary supplements are a common part of many Swedes' everyday lives, but that there is a lack of knowledge about when they are actually needed. Before you start taking dietary supplements, it may be wise to do a health check to see if there is really a need, rather than consuming them out of habit. A well-balanced diet is still the best foundation for good health, and supplements should be seen for what they are – a complement – ​​and not a replacement in the first place.

Sifo survey from 2021 on behalf of Apotek Hjärtat.