Are Food Supplements Safe?

If you’re thinking about making a change in your life to promote health and well-being, the last thing you want is to do something that’s ineffective or even dangerous. When it comes to adding new supplements to your daily health routine, it’s natural to have concerns about potential risks. Learning more about what to expect when taking supplements can prepare you so you can be sure you’re making a safe and beneficial choice.¹

In this blog, we’ll explore some of the risks involved with taking supplements and how you can minimise them to get the best results without compromising your health.¹

What are the side effects of food supplements?

Taking any new supplements or medications comes with a risk of side effects. Some are temporary, others longer-term, and some may come about only in specific circumstances, such as when a supplement is combined with a certain medication. ²

Temporary Adjustment Side Effects

When you add a new supplement to your routine, you’re essentially changing your diet, and it can sometimes take your body a short time to adjust to the new normal. This can result in usually mild side effects which often disappear after a few weeks or months once your body has had time to adapt.

One of the most typical, mild side effects experienced in this adjustment period is having minor digestive symptoms. For example, you may experience mild nausea or changes in stool patterns.

If you notice these symptoms, the chances are that it’s a simple adjustment issue that will soon resolve. However, it’s worth keeping an eye on, as there may be another issue at play if your symptoms continue longer than expected.²

Toxicity and Interactions

In most cases, you’re unlikely to take a high enough dose to cause side effects, but it’s worth knowing that over-supplementation can sometimes lead to toxicity and unwanted symptoms. This is particularly true of fat-soluble vitamins (like Vitamins A, D, E and K), as these vitamins are more likely to build-up to higher stored levels within the body. ³

Whether you’re taking a single-nutrient supplement, a multivitamin or any combination of nutrients in between, taking more than the recommended daily allowance (RDA) without professional guidance can lead to serious issues. That’s why it’s so important to read the label and follow the advised dosage. Do not exceed the recommended dose unless specifically instructed to do so by a doctor.³

Furthermore, a supplement could potentially interact with medications you’re currently taking or exacerbate an existing health condition. Certain groups of people should be especially cautious and seek professional advice before taking any new supplements, just as you would before taking new medications. These include, but are not limited to those who are pregnant or breastfeeding and people living with chronic conditions such as diabetes or heart disease. People with liver or kidney problems should also exercise caution, as these conditions can affect the body’s ability to dispose of excess nutrients, potentially leading to toxic build-up.⁴

Whether you have an underlying health condition or not, it’s always a good idea to seek medical advice before starting a new supplement. It’s the best way to be sure your new health routine isn’t likely to have unwanted effects. ⁴

Is a food supplement a meal replacement?

The term ‘food supplement’ is intended to act as a reminder that these nutrient-rich formulations are meant to supplement (add to) your existing diet rather than replacing it. In fact, if you were to switch your diet entirely over to food supplements, you’d soon find yourself malnourished! That’s because supplements boost your levels of specific nutrients, and rarely contain everything your body needs in order to function.⁵

The main distinction is that supplements usually focus on vitamins and minerals, which are micronutrients. They usually lack macronutrients such as protein, fat and carbs. These are necessary for:

Energy Production: Carbs and fats are the body’s primary fuel sources.
Cell Repair and Growth: Protein is vital for building and repairing tissue.
Various Bodily Processes: Fats are necessary for hormone regulation and supporting various cellular functions.⁶

It’s also the case that these macronutrients and other beneficial bioactive compounds contained within foods help your body to absorb and use micronutrients. Fat-soluble vitamins, for example, need to be consumed alongside fats in order to be absorbed effectively, which is why it’s often recommended to take them with food.³

Therefore, it’s best to follow as balanced a diet as you can in order to stay healthy and maintain good energy levels. Supplements are designed to be used to bridge nutritional gaps caused by dietary restrictions, nutrient absorbency issues or increased nutritional needs.¹

Can supplements contain food allergens?

If you have a known food allergy, you’ll be aware how important it is to pay attention to what you consume. As with other packaged foods, it’s important to be aware that some supplements come with a risk of common food allergens.⁷

Some common allergens that could be found in supplements include:

Nuts
Milk
Wheat
Soy
Fish or shellfish (particularly common in omega-3 or joint support supplements).

It might not always be immediately obvious which allergens a supplement may contain, so it’s important to check the ingredients thoroughly if you or a loved one has a particular allergy.⁷

It should also be noted that, although it’s less common, people can be allergic to the nutrients themselves – for example, it’s possible to be allergic to a particular form of zinc. If you’ve experienced allergy symptoms after taking supplements before, it’s worth being extra cautious and speaking to a doctor before making a decision. ⁸

Of course, it’s possible to have an allergic reaction even if you’re not aware of any allergies. The following symptoms are common signs:

Hives or itchy skin
Dizziness or feeling lightheaded
Nausea or vomiting
Swelling of the face, tongue or throat
Coughing or wheezing
Difficulty breathing.

If you spot these symptoms, seek immediate medical attention and discontinue use of the supplement until told otherwise by a medical professional.⁸

A Final Note on Safety

The world of food supplements is vast, but with a little care, you can navigate it safely. The good news is that for most healthy adults, supplements are generally safe when taken as directed. The likelihood of severe risks is significantly reduced when you respect the advised dosage and check for potential interactions or allergens.

The most effective tools for minimising risk are being an informed consumer. Always read the product label, heed the dosage instructions and check the ingredients list. If you have any concerns or are unsure about introducing a new supplement to your routine, please speak to a healthcare professional for tailored advice.¹

References

National Health Service. (2023). Vitamins and minerals. https://www.nhs.uk/conditions/vitamins-and-minerals/
Mayo Clinic. (2023). Dietary supplements: Do they help or hurt? https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/dietary-supplements/art-20049382
European Commission, Scientific Committee on Food. (2000). SCF opinion on tolerable upper intake level of vitamin and mineral nutrients – Thiamine (Vitamin B1). European Commission. https://food.ec.europa.eu/document/download/7a7302fe-ce2f-4a28-af83-3cd8561a9c91_en?filename=sci-com_scf_out80_en.pdf
National Institutes of Health, Office of Dietary Supplements. (2023). Dietary supplements: What you need to know. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx
British Nutrition Foundation. (2022). Supplements. https://www.nutrition.org.uk/healthy-sustainable-diets/supplements/
World Health Organization. (2020). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Food Standards Agency. (2023). Food allergies and intolerance. https://www.food.gov.uk/safety-hygiene/food-allergy-and-intolerance
NHS. (2023). Anaphylaxis. https://www.nhs.uk/conditions/anaphylaxis/