Does everyone need dietary supplements?

Micronutrients: deficiencies are still a reality

What role do micronutrients play in the body?

Micronutrients are nutrients that must be supplied to the body in minute quantities, yet are essential for it to function properly. They include vitamins, minerals, trace elements and essential fatty acids (1).

Unlike macronutrients such as proteins, carbohydrates and lipids, they do not provide energy, but are involved in hundreds of biochemical reactions affecting energy metabolism, hormone synthesis, immunity, bone renewal and nervous system balance. So it's easy to see how a significant or prolonged micronutrient deficiency can expose us to a range of potentially serious health problems (2).

From nutritional diseases to food supplements

History bears witness to this. Scurvy, linked to a lack of vitamin C, used to strike sailors who did not eat fresh fruit and vegetables during their long sea voyages, until experiments pointed to citrus fruit as a potential remedy (3). In fact, a daily ration of lemon juice and alcohol was administered to every member of the British navy from the end of the 18th century — a sort of dietary supplement before its time!

The increasing number of cases of rickets in newborns (a condition characterised by insufficient bone calcification) gradually prompted doctors to introduce preventive vitamin D supplements for pregnant women and young children, first with cod liver oil, then with cholecalciferol (vitamin D3) preparations (4).

The correction of iron deficiency anaemia, which is still very common in menstruating women, has been facilitated by the development of standardised iron tablets (5).

‘Silent’ deficiencies in developed countries

Although these diseases seem to be becoming less common in Western countries, this does not mean that micronutrient intakes are optimal, as several surveys have shown:

• in France, the INCA 3 study by ANSES revealed that the average daily intake of vitamin C, vitamin D and the omega-3 fatty acids EPA and DHA by adults fell short of the recommended daily intake (6);
• in the United States in the 1980s, the NHANES II national survey showed that 71% of men and 90% of women had inadequate intakes of vitamin B6 (7). A more recent survey, conducted between 2003 and 2008, revealed an over-consumption of sodium to the detriment of potassium among American adults (8);
• an analysis published in 2024 in The Lancet warned of widespread micronutrient deficiencies. More than 5 billion people in the world do not consume enough iodine, vitamin E and calcium, while 4 billion people do not ingest enough iron, riboflavin, folate or vitamin C (9).

Why do these deficiencies persist?

Micronutrient deficiencies are multifactorial and often precipitated by our modern lifestyles. The main causes include

• an increasingly processed and nutrient-depleted diet (10);
• exposure to pollutants, which generates oxidative stress at the cellular level and increases the need for antioxidants (11);
• chronic stress, which depletes reserves of certain minerals (12);
• ageing and/or digestive malabsorption, which impede the absorption of certain nutrients (13-14);
• restrictive diets (vegetarianism, veganism, etc.) that exclude certain categories of food and increase the risk of nutritional deficiencies (15).

While there is no substitute for a varied and balanced diet to cover daily micronutrient requirements, food supplements are a simple and effective strategy for optimising intakes. They are also one of the few ways to benefit from plant extracts not typically found in our diets, such as adaptogenic plants (ginseng, rhodiola etc.).

Who really needs food supplements?

Certain profiles at risk of deficiency are naturally more likely to benefit from supplementation.

Senior citizens

As we age, our bone density gradually declines, particularly in post-menopausal women, as a result of the collapse in oestrogen levels (16). The problem is that low bone mineral density increases the risk of falls and fractures. It has been precisely established that calcium and vitamin D help to reduce bone mineral loss in this context (17).

Calcium Orotate and Vitamin D3 5000 IU cover your calcium and vitamin D needs respectively.

Ageing is also a cardiovascular risk factor, often in addition to others (smoking, stress, etc.). That's why it makes sense to increase your intake of omega-3 EPA and DHA, which help to maintain normal heart function, blood pressure and triglyceride levels (18).

Discover Super Omega 3, which combines EPA and DHA in a pure, stable formula.

Pregnant or breastfeeding women

During pregnancy or when breastfeeding, nutrient requirements are naturally increased. Vitamin B9 in particular plays a crucial role in pregnant women, ensuring the normal growth of maternal tissues (19). Inadequate intakes expose the foetus to the risk of neural tube defects, which is why folate supplements are systematically offered from the pre-conception period until the first 2 months of pregnancy.

SuperFolate is a fourth-generation vitamin B9 supplement that is immediately available to the body.

Furthermore, iron requirements increase drastically during the second and third trimesters of pregnancy — reaching 20 mg per day, or even 30 to 50 mg if the expectant mother starts with low baseline levels (20). Finally, studies suggest that a slight to moderate iodine deficiency in pregnant women could adversely affect the neurological development of the unborn child, due to insufficient production of thyroid hormones. However, medical advice is essential before considering any supplementation (21).

Unlike other iron supplements, Iron Bisglycinate is very well tolerated by the digestive system.

Potassium Iodide is a stable, highly bioavailable form of iodine.

Vegetarians and vegans

Non-consumption of animal products, particularly in the case of vegans who exclude dairy products and eggs, requires supplementation with vitamin B12, which contributes to the normal functioning of the nervous and immune systems and the normal formation of red blood cells (22).

Choose Methylcobalamin, a sublingual vitamin B12 supplement with maximised assimilation.

It should be noted that iron (which is poorly absorbed from plants) and the omega-3s EPA and DHA (mainly found in marine products) are frequently deficient (23-24).

People who are stressed or very active

Prolonged stress, overwork, intense physical activity... All these situations force the body to dip into its reserves of magnesium, a mineral that helps maintain normal muscular and psychological function, and draw upon the B group vitamins involved in macronutrient metabolism (25-26).

The OptiMag synergy combines 8 forms of magnesium with unequalled bioavailability.

Coenzymated B Formula brings together the full spectrum of B vitamins in a single formulation.

As an added bonus, adaptogenic plants such as rhodiola and ashwagandha provide invaluable support during periods of mental and nervous tension (27-28).

Balancing extracts can be found in Rhodiola Rosea and Super Ashwagandha.

Food supplements: precautions to take

Food supplements should not be taken lightly. To ensure that your supplementation is both sensible and safe, you should take a few precautions:

• If you suspect a deficiency (or a disorder linked to it), first consult your health professional to rule out other medical causes and receive appropriate advice.
• Always follow the recommended dosage. Excesses of certain vitamins or minerals (iron, vitamin A, etc.) can have undesirable effects on health (29-30).
• Take breaks from time to time to avoid overloading your body.
• Opt for forms that are genuinely bioavailable if you want to see truly tangible effects (and avoid multiplying unnecessary supplements).