Common myths about dietary supplements

"If you eat healthly, you don't need supplements."

In theory, this sounds logical. In practice, most people don't eat varied enough, every day, to get all the recommended amounts of nutrients. European food consumption surveys have shown for years that large groups of people structurally fall short on certain nutrients.

Other factors play a role too: limited sun exposure in the winter months (relevant for Vitamin D), certain dietary patterns that exclude specific nutrients (such as a vegetarian or vegan diet without Vitamin B12 supplementation), or life stages where needs change, such as pregnancy or getting older.

People with a food allergy or intolerance (such as a cow's milk or gluten allergy) can also develop deficiencies by avoiding certain foods, in the nutrients normally obtained through those products.

Conclusion

Food is, and remains, the foundation. Whether a supplement is useful depends on your personal diet, lifestyle and circumstances — not on a general rule.

"Supplements are only for people with a deficiency."

Supplements are used for different purposes. Sometimes to address a diagnosed deficiency, but also preventively in case of an increased risk. Or simply as a supplement to a diet that is less varied on certain points.

The Dutch Health Council (Gezondheidsraad) gives targeted recommendations for supplementation to specific groups. For example, Vitamin D for the elderly, Vitamin B12 for people who don't eat animal products, and Folic acid for women who want to become pregnant, or already are.

The EFSA (European Food Safety Authority) has also approved a health claim for Omega-3 DHA during pregnancy: a daily intake of 200 mg DHA, on top of the general recommendation of 250 mg EPA and DHA, contributes to the normal brain and eye development of the fetus and of breastfed infants.

These are not "deficiency recommendations", but preventive advice.

Important

Not sure whether a supplement makes sense for your situation? In some cases, a blood test can help determine your levels. Discuss it with a healthcare professional.

"You don't feel anything, so supplements don't work."

This is one of the most understandable myths, but also one where the reasoning doesn't hold up. Much of what the body does is invisible and not something you can feel. You don't notice how nutrients are absorbed, how cells renew themselves, or how enzymes do their work. That applies to food just as much as to supplements.

Whether a supplement is doing something is not always something you can measure by a direct feeling. The only reliable way to know if a supplement is achieving its purpose is through blood values, not by feel. People taking Vitamin D supplements usually notice nothing in daily life, while the blood value does measurably change.

What you can expect

Supplements are not products that give an immediately noticeable effect. They are meant as a supplement to food, not as a quick fix.

"The supplement market is unregulated and unsafe."

This is a very clear myth. In Europe, dietary supplements are subject to extensive regulation. For vitamins and minerals, there are established maximum dosages, labelling rules and an official EU register of approved health claims.

In some EU member states, such as Belgium, a notification requirement applies: manufacturers must report their products to the government there before they come onto the market. This requirement is not an EU-wide obligation — in the Netherlands, for example, there is currently no general notification requirement for dietary supplements.

Raw materials, production processes and labelling are strictly controlled within a framework comparable to that of food products. In addition, the Netherlands and Belgium have a reporting system for adverse effects (nutrivigilance), through which potential risks are monitored.

Practical advice

Buy supplements from reliable manufacturers who are transparent about origin, composition and quality control. If in doubt, ask for a Certificate of Analysis (CoA).

"Supplements are expensive. You're better off spending your money on good food."

Good food does come first, but unfortunately that's not the whole picture. Supplements are meant to supplement food, not replace it. So the question isn't whether you eat well, but whether you're falling short on specific points that are difficult to correct through food alone.

The price of supplements varies widely. Good-quality basic products, such as Vitamin D, Magnesium or Vitamin B12, are widely available at a low price. Niche or premium products are more expensive, but that's a choice.

Nuance

Price and quality aren't always automatically linked. A cheaper supplement with a clear CoA (Certificate of Analysis) and transparent composition can be better than an expensive product without any substantiation.

"More is better: a higher dose works stronger."

This is a myth that deserves extra attention with supplements, because it is both incorrect and risky. For most nutrients, there is a recommended amount and an upper limit. Above that upper limit, side effects can occur, or substances can interfere with each other.

The European Food Safety Authority (EFSA) sets so-called Tolerable Upper Intake Levels (UL) for vitamins and minerals: the highest daily intake considered safe for the general population. These limits are based on available scientific research.

One example is the use of Vitamin A. With prolonged high intake, it can be harmful to the liver and to the fetus during pregnancy. Vitamin D has a safe upper limit of 100 µg per day. That's well above the usual supplementation dose, but it becomes relevant with high self-dosing.

In addition, the dosage level isn't the only thing that matters — it also matters whether a nutrient is offered in a well-absorbable form or carrier, and whether the product is formulated with substances that enhance each other's absorption (synergy). A lower dose that is well absorbed can therefore be more effective than a higher dose in a less well-absorbable form.

Practical

Follow the recommended dosage on the packaging, and consult a doctor or healthcare professional before taking higher doses. This applies especially to fat-soluble Vitamins (A, D, E, K), which the body stores.

"Supplements are unnecessary, because food covers everything."

For most people, food covers the largest part of their needs. But "the largest part" is not the same as "everything". European food consumption surveys show that certain nutrients, such as Vitamin D, Magnesium and Omega-3 fatty acids, structurally fall below the recommended intake for large groups of people.

There are several reasons for this: processed food contains fewer micronutrients than unprocessed food, and seasonal influences affect Vitamin D production. And some nutrients are simply difficult to get in sufficient amounts through food alone, without making targeted choices.

Conclusion

The claim that food covers everything assumes an ideal situation that isn't the daily reality for most people. That doesn't make supplements necessary for everyone, but it doesn't make them redundant by definition either.

Did you know that the Dutch Health Council (Gezondheidsraad) already recommended folic acid supplementation for pregnant women back in 1993, yet still only 25 to 40 percent of women follow this advice in time?

In short

Supplements are not miracle cures, and they don't replace a good diet. They are exactly what the name says: supplements. Whether a supplement is useful depends on your personal situation, diet, lifestyle, life stage and any blood values.

The best basis for a well-considered choice is information: about what you get through food, what the Dutch Health Council recommends for your situation, and what a supplement technically is and does.

Not sure which supplement actually fits your needs? Our specialists are happy to help — reach us by phone, WhatsApp or email. Phone: +31 318 64 89 89 · WhatsApp: +31 683 702 040 · Email: info@gezondheidaanhuis.nl

Sources

• Gezondheidsraad (2022). Vitamine D – aanbevelingen voor suppletie.
• RIVM (2024). De naleving van adviezen voor het gebruik van supplementen in Nederland.
• Sciensano. Voedselconsumptiepeiling België.
• European Commission. EU Register of nutrition and health claims.
• EFSA. Tolerable Upper Intake Levels for vitamins and minerals (2006, updated 2023).
• FOD Volksgezondheid. Information on notification and nutrivigilance.