A well-balanced diet should supply all the necessary vitamins and minerals. However, it is increasingly common for our eating habits to deviate from established nutritional guidelines. In such cases, we often turn to dietary supplementation. But what exactly are dietary supplements, and do they work? Find out!

What Are Dietary Supplements?

Dietary supplements are defined as products that serve as concentrated sources of nutrients and other substances with physiological effects.

According to the Food Safety and Nutrition Act of August 25, 2006, a dietary supplement is:

“A food product intended to supplement a normal diet, being a concentrated source of vitamins, minerals, or other substances with a nutritional or physiological effect, either single or combined, marketed in a form that allows for dosing—such as capsules, tablets, lozenges, and similar forms; powder sachets; liquid ampoules; dropper bottles; and other similar liquid and powdered forms designed for consumption in small, measured quantities—excluding products that possess the properties of a medicinal product as defined by pharmaceutical law.”

A similar definition of dietary supplements is found in the Act on Health Conditions of Food and Nutrition.

What Are the Types of Supplements?

Professor Mirosław Jarosz, former director of the Institute of Food and Nutrition, classified dietary supplements based on two factors: composition and purpose.

Classification of Dietary Supplements Based on Composition:

  • Supplements containing vitamins and minerals
  • Supplements with minerals and plant extracts
  • Supplements with essential fatty acids
  • Supplements with dietary fiber
  • Supplements with probiotics and prebiotics
  • Supplements containing amino acids


Classification of Dietary Supplements Based on Purpose and Common Ingredients:

  • Weight loss support (dietary fiber, green tea extract, inulin, chromium)
  • Immune system support (vitamins, minerals, colostrum, polyphenols, flavonoids, probiotics, bee products)
  • Joint and mobility support (methylsulfonylmethane, chondroitin sulfate, glucosamine)
  • Anti-aging supplements (minerals, antioxidants, vitamins, polyphenols)
  • Nervous system and cognitive function support (choline, taurine, caffeine, lecithin, ginseng, magnesium)
  • Cardiovascular health (plant sterols and stanols, essential unsaturated fatty acids, polyphenols, lecithin, vitamins, ginkgo biloba extract, hawthorn, black grape skin extracts)
  • Digestive health support (probiotics, prebiotics, digestive enzymes, fennel, flaxseed, peppermint)
  • Vision health support (carotenoids: α-carotene, β-carotene, cryptoxanthin, lycopene, lutein, zeaxanthin, bilberry)
  • Hair, skin, and nail health (horsetail extract, EPA and DHA, vitamin E, B1, B2, B3, and B6)
  • Athlete supplements (vitamins, minerals, amino acids, conjugated linoleic acid)
  • Osteoporosis risk reduction (vitamin D and calcium)

Are Supplements Considered Medications?

The legal requirements for dietary supplements and medicinal products, including their intended use, packaging labeling, and advertising, differ significantly.

At first glance, dietary supplements and medications may appear similar in packaging and form. However, dietary supplements contain the same ingredients as medications but in lower amounts, lacking therapeutic effects. A product cannot be classified as both a dietary supplement and a medication simultaneously.

Below is a table outlining the key differences between dietary supplements and medications:

Dietary SupplementMedication
Market ApprovalNotification to the Chief Sanitary Inspector (GIS), including ingredient description and packaging designApproval by the Office for Registration of Medicinal Products after quality, efficacy, and safety assessments
CompositionApproved substances that may include medicinal ingredients but at non-therapeutic dosesActive substances at therapeutic doses, clinically proven effectiveness
InformationLabeling in accordance with regulationsPatient leaflet, Summary of Product Characteristics (SmPC)
PurposeDietary supplementation, no therapeutic effectTherapeutic, medicinal, or preventive effect

What Information Must a Dietary Supplement Label Include?

The labeling, presentation, and advertising of dietary supplements must not suggest that a balanced, varied diet cannot provide sufficient nutrients.

Supplement labels must include the following:

  • The term “dietary supplement”
  • The category of nutrients or substances characterizing the product or their effects
  • Recommended daily intake
  • A warning not to exceed the recommended daily intake
  • A statement that “dietary supplements should not be used as a substitute for a varied diet”
  • A statement that supplements should be kept out of reach of small children

Do Supplements Work?

Dietary supplements are used to nourish the body, enhance concentration, boost vitality, support metabolism, improve appearance (skin, hair, nails), and protect against the harmful effects of stress and environmental pollution. A deficiency in certain vitamins can lead to a physiological disorder known as avitaminosis. Additionally, vitamins and minerals play a crucial role in numerous bodily processes.

A well-balanced diet should provide all essential nutrients for proper body function. Dietary supplementation should only be used to fill specific nutritional gaps or provide physiological benefits in the following situations:

  • Individuals consuming fewer than 1,600 kcal per day, as such a diet may not meet daily nutritional needs
  • Pregnant women, who are commonly advised to take folic acid, iodine, vitamin D3, DHA, and, in cases of diagnosed deficiency, iron, magnesium, and other nutrients
  • Elderly individuals with a monotonous diet providing fewer than 1,500 kcal per day
  • People following restricted or elimination diets, such as vegetarian or lactose-free diets
  • Individuals with diagnosed nutrient deficiencies, such as those taking blood sugar-lowering medications who may require B-vitamin supplements or those on methotrexate therapy, who may need folic acid supplementation
  • Postmenopausal women diagnosed with calcium and vitamin D deficiencies

Dietary Supplements for Weight Loss

First and foremost, caloric deficit is essential for weight loss. However, certain dietary supplements may support the weight loss process. Some of the most commonly used ingredients in weight loss supplements include:

  • Caffeine – boosts metabolism
  • Green tea extract – accelerates fat burning
  • Bitter orange extract – stimulates metabolism
  • Chitosan – binds to dietary fat in the digestive tract, reducing fat absorption
  • Chromium – helps regulate blood sugar levels

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