Food supplements: truth or fiction?
Each of us has, at least once in our lives, used some form of food supplements or vitamins. The effects of some are felt more quickly and are obvious, and can be objectively measured, while others require attentiveness: consistent, persistent, long-term use, at the right time, with the right food, etc. Lack of consistency, too short or incorrect vitamin and food supplement use, a low-quality product, or an inappropriate dose are among the most common reasons for disappointment with these preparations. What are the truly persistent myths about the use of food supplements and vitamins? Which statements are important, and which are just fabrications? We review the most popular ones.
1. Everyone is deficient in vitamin D.
False. Although approximately 40–50 percent of the global population is deficient in vitamin D, it should not be assumed that an additional dose will do no harm. Vitamin D deficiency is more common in women, infants, as well as people with darker skin, those who are overweight or obese, and older individuals, as these groups typically spend less time outdoors and their skin is less able to produce this vitamin. It is best to consult with your family doctor regarding vitamin D supplementation and the precise dosage after a blood test. Vitamin D overdose can lead to hypercalcemia (elevated calcium levels in the blood) and cause damage to the kidneys, heart, and cardiovascular system.
Tip: If you belong to a higher risk group, it is worth getting a vitamin D test at least twice a year. If you feel that you regularly take vitamin D but your body does not absorb it, consult your doctor about the form and dose of the vitamin – often vitamin D3 is more effective than D2, and consistent, continuous use at lower doses also yields better results than large but infrequent doses of vitamin D.
Vitamin D is fat-soluble, so it should only be taken in oil form and with fatty foods. It is important to know that magnesium helps activate vitamin D, and when taken with calcium and vitamin K2, the most effective synergy is achieved – activated vitamin D supports calcium absorption, and vitamin K2 helps remove calcium from blood vessels. Do not forget to include vitamin D-containing foods in your diet: fatty fish (such as salmon, mackerel, herring), and egg yolks.
2. By eating quality food, we will get all the necessary nutrients.
Half-truth, half-fiction. Eating a balanced, quality, wholesome diet will indeed provide many necessary micronutrients, vitamins, and fiber, but to meet these conditions, a great deal of specific knowledge (about vitamin and mineral content in products, their interaction, absorption nuances, composition and quality of consumed foods) and strict discipline are required.
Furthermore, for one reason or another, some people require specific vitamins or food supplements – the absorption of necessary substances varies depending on age, chronic illnesses, or other conditions, such as allergies or a specific diet or eating regimen. For example, after antibacterial treatment, stomach acidity often increases, and adhering to a diet that reduces stomach acidity makes it difficult (or almost impossible) to obtain the required daily amount of various fresh vegetables and fruits.
3. Vitamins and supplements are unnecessary for young, healthy people – they are for older individuals and those with chronic illnesses.
False. For example, according to data from the Health and Food Supplements Information Service (United Kingdom), more than half of teenagers and one-third of women do not get the daily recommended amount of iron, which is responsible for oxygen transport, supporting the immune system, and cognitive functions. This deficiency is largely associated with the growing trend of avoiding red meat.
As we discussed earlier, obtaining the required amount of vitamins and minerals solely from food is very complex, and due to the different needs of each organism (genetic predisposition to certain diseases, the body's ability to absorb one substance or another, gut microbiota, physical activity, place of residence and environment, eating habits, etc.), different additional substances may be required.
Special attention should be paid to the nutrition of adolescents and young adults, ensuring that young people who are in a hurry and often skip meals (breakfast or lunch) receive all the necessary nutrients and minerals, especially vitamin D, calcium, magnesium, and iron. A lack of necessary substances at this age can have significant negative health consequences in the future; for example, if there is a deficiency of vitamin D, calcium, and magnesium during adolescence, when the body grows very rapidly, it can lead to weaker bone tissue in the future.
4. It makes no difference which manufacturer's preparations to use, as the active ingredient is still the most important.
False. The same active ingredient in a product does not guarantee its proper quantity, absorption, or safety. It is very important to trust the manufacturer who clearly states how and from what materials the products were made, and also to check the certificates and product testing results.
Tips on how to check: look for information from official agencies regulating the production and distribution of preparations, such as the US Food and Drug Administration (FDA), the European Medicines Agency, or the European Food Safety Authority (EFSA). Familiarize yourself with all available information about the manufacturer (how long they have been operating, in which markets, what certificates they hold, whether these certificates are real and existing, who oversees their activities, etc.). Also pay attention to the product labeling and labels – they must comply with European Union requirements, meaning all necessary information must be provided (requirements for the information provided can be found here).
5. Supplements and vitamins can be taken at any time, as convenient.
False. Some preparations are better absorbed in the evening, at night, while others are better absorbed in the first half of the day. Furthermore, food pairing is also important when taking certain vitamins or supplements. For example, vitamin D is fat-soluble, so it is best consumed with fatty foods – olive oil, fatty fish, etc. However, the absorption of iron preparations is hindered by caffeine-containing products, as well as dairy products. Consult with specialists on how and when it is best to take your prescribed vitamins and food supplements.
6. Vitamins and supplements are not needed in summer, as we get everything from food during this time.
Half-truth, half-false. In summer, when spending time in the sun with as little clothing covering the body as possible, more vitamin D is indeed produced. And if we eat as many different berries, vegetables, and fruits as possible, we likely get more vitamins C, A, and E. However, during the warmer months, we also move and sweat more, thus losing many essential electrolytes and other minerals, so it is crucial to replenish these reserves.
Moreover, the seasonality of very important vitamins and other substances does not change. For example, B vitamins are usually obtained from legumes, red meat, grains, while Omega-3 fatty acids, crucial for controlling bad cholesterol and immunity, are mostly consumed by eating fatty fish, some nuts, and seeds, and these products are not seasonal.
Tip: Note that water-soluble vitamins are more commonly deficient in summer: B group vitamins, vitamin C (the latter is also affected by sun exposure). This means more of them are lost due to increased movement and sweating, so it's important to replenish and balance their reserves.
7. The more vitamins and food supplements you take, the healthier you are and the more completely protected you are from diseases.
False. Excessive doses of vitamins or food supplements can be toxic and cause serious ailments. Furthermore, different substances can interfere with each other – the body will not absorb either. Some vitamins can have a negative impact on continuously taken medications, so it is always worth discussing your plan for strengthening your body with vitamins and food supplements with specialists.
8. When taking supplements and vitamins, you don't need to worry about food quality and a healthy lifestyle, because you get everything you need from supplements and vitamins.
False. When taking vitamins and food supplements, a wholesome diet is also very important, because only by eating a balanced diet will we get all the necessary substances for muscles, energy, the nervous system, and the intestines (proteins, carbohydrates, fiber, antioxidants, etc.). Vitamins and food supplements merely supplement your diet with substances that you are currently severely lacking or not getting enough of through food.
9. All natural supplements and vitamins are safe and healthy; everyone can use them.
False. Natural does not necessarily mean safe. Believing this is not only unsafe but can also be dangerous. Some natural preparations can cause serious health problems or damage to certain organs and functions. Furthermore, natural substances can interact unfavorably with medications being taken, for example, affecting blood clotting, blood sugar levels, and so on.
Tip: When choosing any food supplements or vitamins, it is safer to choose a manufacturer that also produces medical preparations – most likely, such a manufacturer will apply the same manufacturing practices and safety requirements to both medicines and food supplements. Also, if possible, it is better to choose a product registered as a medicine rather than a food supplement – this ensures greater control over manufacturing and product labeling, so you will know exactly what you are consuming. The quality of food supplements or vitamins produced in America can be checked on the website ConsumerLab.com.
10. Supplements and vitamins are unnecessary if we are healthy and feel good.
False. A recent Harvard study (June 2025) suggests that daily regular vitamin D intake can reduce biological aging at the cellular level. While the scientific study requires further research and validation, comparing subjects who took vitamin D for four years with a placebo group, the cellular aging of those aged 50+ who took vitamin D occurred almost three years slower.
Supplements and vitamins are necessary to maintain our health and well-being. We have already discussed that to obtain all the substances required for a healthy organism through food, strict discipline is needed, as well as broad access to food products, their reliability, and time to plan and prepare wholesome meals. This is possible, but it requires expert-level knowledge and almost unlimited possibilities to choose food products at any time of the year, anywhere.
