6 misconceptions about nutritional supplements
From the early days of fine, it is prominently displayed in drugstore windows. But do they really help? Insight from Prof. Luc Sinubier*, Head of Department at Cochin Hospital and Professor of Nutrition at the Faculty of Pharmacy in Paris.
Every year, when the time to put on a bathing suit approaches, we tell ourselves we're going to try a cure, knowing that these slimming supplements won't be enough to make up for our poor eating habits. If they are presented as medicines, their marketing is subject to more flexible rules, and is subject only
to a declaration by the manufacturer of the reference institution**. The result: few of them are subject to clinical studies that guarantee their efficacy. On the other hand, “surveys have shown that people who use them are often more motivated to watch their diet or exercise themselves,” confirms Professor Sinober.
Really effective natural appetite suppressants
TRUE. These products are based on guar gum, bean gum, konjac, nopal, psyllium seed, fucus vesicular algae or apple pectin. It is mainly made up of what is called soluble fibre. They have the property of absorbing water like a sponge. It is taken 30 minutes before eating with a large glass of water, to satiate
the stomach and to dilute its quantities more easily at once at the table. “It really does improve satiety and for konjac products, the claim is allowed to 'help lose weight on a low-calorie diet.' However, beware of gastrointestinal disturbances that may be a cause.” We should avoid taking them at the same time as medications , as it can slow down or inhibit absorption."
To boost metabolism, nothing like guarana treatment
true False. Guarana and other plants that contain caffeine - coffee, tea (green or not), yerba mate, kola nut - slightly increase energy expenditure (by less than 5%). But beware of excessive caffeine intake! By combining supplements with regular drinks, we quickly exceed 300 mg, the maximum acceptable
dose according to ANSES (200 mg for pregnant women or people with heart conditions): with the risk of poor sleep, or even causing an accident. Cardiovascular status inclinations. Green tea also has a slight effect on metabolism thanks to epigallocatechin gallate, but "you should stick to steeping the leaves, as some extracts in supplements are toxic to the liver."
If they contain only plants, the supplements are safe
forged. “The effects of a plant vary with its origin, growing conditions and the part of the plant used ... In addition, according to the National Academy of Pharmacy, some have similar effects to those of drugs and should not be approved in dietary supplements. Even with French-branded products (more
supervised) from foreign products sold on the Internet), you should be careful: limit yourself to the duration of treatment and the exact dosage, take only one dietary supplement at a time and get advice from a health professional, especially if you are on ongoing drug treatment.
If you feel bloated often, you can trust the drains
forged. Hawthorn, heather, fennel, juniper, hibiscus, orthosiphon, dandelion, horsetail, cherry tail, meadowsweet, willow, many plants have a diuretic effect . Increasing the elimination of water and sodium, they actually shrink. But they are not without risks. “Their regular use can mask high blood
pressure. In this case, they can cause heart failure. In some banks manufactured abroad and sold on the Internet, the advertised plant is replaced with another prohibited plant, even more diuretic but toxic to the kidneys. .so Be careful, especially since some products combine several types of active ingredients, for example filtered plant and a natural appetite suppressant.”
Prebiotics are promising in the field of slimming
TRUE. Prebiotics are fiber-like compounds, the regular consumption of which leads to a modification of the composition of the intestinal microflora. Among them, inulin and fructooligosaccharide have undergone clinical studies on small groups of people of normal weight or who are overweight, with
good results. They reduce hunger and improve satiety, possibly by affecting the gut hormones involved in these sensations." Extensive work is needed to confirm its efficacy, but nothing prevents it from being tested, in the form of supplements or simply by eating foods that contain it. , artichokes, asparagus, bananas, chicory, onions, leeks, chutney, rye Limitations: They can cause digestive disturbances (bloating, gas, etc.).
Some nutritional supplements are not recommended in case of COVID-19 infection
TRUE. The National Agency for Food and Occupational Health and Safety (ANSES) has issued an alert ***: Some plants in dietary supplements may disrupt the body's natural defenses by interfering with inflammatory mechanisms beneficial to fighting infection, particularly against COVID-19. Among
the plants that should be avoided once an infection is suspected are meadowsweet and birch, sometimes found in slimming supplements due to their draining effect. "Plants contain many active ingredients and therefore have many effects at once, even if their users are only looking for one."