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The Supplement Myth
Differentiating dietary supplement styles and choosing the right ones for me
In episode 4, Laura explains to us why complex multi-vitamin supplements should be monitored and how to choose the right supplement for yourself.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Complex or unitary, how to make the right choice?
- The difference between unit complements and complex complements
- In which cases certain complexes can be considered
- why interactions between nutrients can be a problem
- How to identify a molecular form that is better absorbed
- What does “physiological dosage” mean for a supplement
- Additives to watch out for, especially titanium dioxide
What really makes them different
A “complex” supplement combines several active molecules in the same capsule (vitamins, minerals, other nutrients).
- Complex = several nutrients in a single capsule
- Unit = a single active molecule, easier to follow and adjust
- Laura uses complexes mainly to “stay the course” on several rates that have already been identified.
- The choice between complex and unitary is ideally made with a health professional
A “unitary” supplement contains a single molecule, for example only iron, vitamin B12 or mixed vitamin B9.
👉 That's why you have to be really careful when taking a complex
💡 Key figures
For iron, ANSES For adult women, set a nutritional reference of around 11 mg/day in case of low or moderate menstrual losses, and up to 16 mg/day in case of significant menstrual losses.
Titanium dioxide (E171) is no longer considered safe as a food additive byEFSA, as a risk of genotoxicity cannot be ruled out.
The limits of complexes: interactions and quality
The complexes may seem practical, but they are also the ones where there is the greatest risk of interactions between nutrients and of questionable quality. When several minerals share the same “entry doors” at the intestinal level, they can compete with each other.
- Iron + magnesium or iron + zinc combination: risk of competition for absorption and therefore of unexpected or unnecessary effects on the body
- In the long term, high doses of zinc may decrease copper absorption and promote copper deficiency
- In many “mainstream” complexes, the quality/price ratio encourages the use of forms that are less well absorbed.
- Very good quality complexes exist, but are rare and often more expensive
👉 For Laura, unit complements give more control : on the molecule chosen, on the dosage and on biological monitoring over time. While that sometimes means more capsules to swallow, the adjustment is much more precise.
When and how to take them: timing and absorption
Some supplements are better absorbed at specific times or in conjunction with meals. Laura insists on these details, which can change the real effectiveness of the same dosage.
- Omega 3: often taken in the evening, where they can be metabolized a bit better
- Vitamin D: to be taken with a meal containing fat, as it is a fat-soluble vitamin
- The time of intake should be adjusted if other treatments are combined, with the help of a health professional.
In case of doubt, it is better to ask for a personalized diagram rather than multiplying the tests alone.
Quality, physiological dosage and additives to be monitored
The quality of a supplement depends on both the molecular form, the dosage and the additives used. Laura invites you to look at these three elements before embarking on a long-term take.
- Forms of iron or magnesium:
- Sulfate/oxide = often less well absorbed
- Bisglycinate/some forms of pyrophosphates = in general better tolerated and better absorbed
- The “physiological dosage” corresponds to a dosage close to daily nutritional needs: for iron, Laura cites an order of magnitude around 14 mg per day, which meets the usual reference values for adults and pre-menopausal women
- Some iron-based medications go up to 80 mg, but in poorly absorbed forms, which partly explains this apparent “overdose.”
⚠️ Titanium dioxide (E171/TiO2) is an additive that is still present in some complements/medicines, while it is no longer considered safe as a food additive by EFSA due to a potential risk of genotoxicity
Laura recalls that these points are especially important in preconception, during pregnancy, postpartum and breastfeeding. During these periods, each supplement should be discussed with a health professional, taking into account other exposures (food, environment, medications).
🔎 Useful definitions
Titanium dioxide (E171) Additive used as a dye or opacifier in certain foods, dietary supplements and medicines, which EFSA no longer considers safe as a food additive due to a potential risk of genotoxicity.
Source: EFSA, opinion 2021 on the safety of titanium dioxide (E171).
🎯 Actions concrètes
- I prefer single supplements when possible, after discussing them with my health professional
- If I have to take a complex, I check with a professional the sensitive combinations (iron + magnesium, iron + zinc...) and the risk of interactions
- I look at the shape of the molecule (sulfate/oxide vs bisglycinate or forms that are better absorbed) and I ask my pharmacist or doctor questions
- I check for the presence of additives such as titanium dioxide (E171, TiO2) and I talk to a health professional if I find them in my supplements or medications
- If I am preconceived, pregnant, postpartum, or breastfeeding, I do not start or change supplements without personalized medical advice
- If I have a doubt about when to take it (morning/evening, with/without meals), I ask for appropriate advice rather than testing alone at random
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Complex or unitary, how to make the right choice?
- The difference between unit complements and complex complements
- In which cases certain complexes can be considered
- why interactions between nutrients can be a problem
- How to identify a molecular form that is better absorbed
- What does “physiological dosage” mean for a supplement
- Additives to watch out for, especially titanium dioxide
What really makes them different
A “complex” supplement combines several active molecules in the same capsule (vitamins, minerals, other nutrients).
- Complex = several nutrients in a single capsule
- Unit = a single active molecule, easier to follow and adjust
- Laura uses complexes mainly to “stay the course” on several rates that have already been identified.
- The choice between complex and unitary is ideally made with a health professional
A “unitary” supplement contains a single molecule, for example only iron, vitamin B12 or mixed vitamin B9.
👉 That's why you have to be really careful when taking a complex
💡 Key figures
For iron, ANSES For adult women, set a nutritional reference of around 11 mg/day in case of low or moderate menstrual losses, and up to 16 mg/day in case of significant menstrual losses.
Titanium dioxide (E171) is no longer considered safe as a food additive byEFSA, as a risk of genotoxicity cannot be ruled out.
The limits of complexes: interactions and quality
The complexes may seem practical, but they are also the ones where there is the greatest risk of interactions between nutrients and of questionable quality. When several minerals share the same “entry doors” at the intestinal level, they can compete with each other.
- Iron + magnesium or iron + zinc combination: risk of competition for absorption and therefore of unexpected or unnecessary effects on the body
- In the long term, high doses of zinc may decrease copper absorption and promote copper deficiency
- In many “mainstream” complexes, the quality/price ratio encourages the use of forms that are less well absorbed.
- Very good quality complexes exist, but are rare and often more expensive
👉 For Laura, unit complements give more control : on the molecule chosen, on the dosage and on biological monitoring over time. While that sometimes means more capsules to swallow, the adjustment is much more precise.
When and how to take them: timing and absorption
Some supplements are better absorbed at specific times or in conjunction with meals. Laura insists on these details, which can change the real effectiveness of the same dosage.
- Omega 3: often taken in the evening, where they can be metabolized a bit better
- Vitamin D: to be taken with a meal containing fat, as it is a fat-soluble vitamin
- The time of intake should be adjusted if other treatments are combined, with the help of a health professional.
In case of doubt, it is better to ask for a personalized diagram rather than multiplying the tests alone.
Quality, physiological dosage and additives to be monitored
The quality of a supplement depends on both the molecular form, the dosage and the additives used. Laura invites you to look at these three elements before embarking on a long-term take.
- Forms of iron or magnesium:
- Sulfate/oxide = often less well absorbed
- Bisglycinate/some forms of pyrophosphates = in general better tolerated and better absorbed
- The “physiological dosage” corresponds to a dosage close to daily nutritional needs: for iron, Laura cites an order of magnitude around 14 mg per day, which meets the usual reference values for adults and pre-menopausal women
- Some iron-based medications go up to 80 mg, but in poorly absorbed forms, which partly explains this apparent “overdose.”
⚠️ Titanium dioxide (E171/TiO2) is an additive that is still present in some complements/medicines, while it is no longer considered safe as a food additive by EFSA due to a potential risk of genotoxicity
Laura recalls that these points are especially important in preconception, during pregnancy, postpartum and breastfeeding. During these periods, each supplement should be discussed with a health professional, taking into account other exposures (food, environment, medications).
🎯 Concrete actions
- I prefer single supplements when possible, after discussing them with my health professional
- If I have to take a complex, I check with a professional the sensitive combinations (iron + magnesium, iron + zinc...) and the risk of interactions
- I look at the shape of the molecule (sulfate/oxide vs bisglycinate or forms that are better absorbed) and I ask my pharmacist or doctor questions
- I check for the presence of additives such as titanium dioxide (E171, TiO2) and I talk to a health professional if I find them in my supplements or medications
- If I am preconceived, pregnant, postpartum, or breastfeeding, I do not start or change supplements without personalized medical advice
- If I have a doubt about when to take it (morning/evening, with/without meals), I ask for appropriate advice rather than testing alone at random
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