Making sense of food supplements

Unlike medicines, food supplements are not tested or approved by an authority before they go on sale. Whoever sells them notifies the German food safety office BVL and is responsible for their safety.^[1]

The German Federal Institute for Risk Assessment (BfR) proposes maximum levels for vitamins and minerals. They are meant as a basis for binding rules at EU level.^[2] We quote these proposals in our articles because they are the best German guide.^[3]

The BfR writes that a balanced and varied diet supplies a healthy body with everything it needs, and calls supplements unnecessary in most cases. There are exceptions, for example with a one-sided diet.^[4]

In the EU, health claims about foods are only allowed if they are authorised.^[5] The list is in the EU Register, and each claim only applies under its conditions, such as a minimum amount.^[6][7]

A phrase like “contributes to normal muscle function” describes what the body needs a substance for. It does not say that more is better, or that a product changes anything if you are already well supplied.

• How big was the study, how long did it run, and was there a placebo group?
• Who was measured? Results from young athletes do not automatically apply to you.
• An analysis of many studies carries more weight than a single one, but it is only as good as the studies in it.
• Claims about the rate or amount of weight loss are not permitted for foods.^[5] Anyone advertising that way has left the permitted framework.
• Products add up. Work out how much of a substance you get in total from powders, capsules and fortified foods.

What is inside is not always what the label says. A study of 634 products from 13 countries found in 2001 and 2002 anabolic steroids in about 15% of products that listed no hormones.^[8] That is old, but it remains an issue for competitive athletes.

The BfR also points out that food supplements and medicines can affect each other.^[4]

• During pregnancy and breastfeeding
• With kidney disease and other chronic illnesses
• If you take medication regularly
• Before blood tests: say what you take. Creatine, for example, can change your creatinine value.^[9]

With an eating disorder, including a past one, and under 18, we offer no encouragement here to take anything. You will find places to turn to under When to get medical advice and at the BIÖG helpline in Germany.^[10]