Whether in capsules, sachets, powders or drops, dietary supplements occupy an increasingly larger space in Brazilians' daily lives. A survey carried out by the Locomotiva Institute in 2025* revealed that 75% of those interviewed used dietary supplements or vitamins — with the rate reaching 85% in classes A and B. But, amidst their popularity, confusion is also growing about what they really are — and who they are for. There are those who think that they can be taken by anyone at any time, there are those who think that they are only recommended for athletes or people who have a very strenuous physical routine and there are those who associate them with specific treatments for a condition. To clarify the topic, we spoke with Maltta Nutrition pharmacist Thalita Ebert Jablonski, who explains the basics of dietary supplementation and the precautions that make a difference in results. After all, what is supplementation? Contrary to what many people think, a supplement is not a medicine and it is also not exclusive to those who work out. "Supplementation consists of the use of dietary supplements with the aim of supplementing the diet when the diet, due to various factors, is not sufficient to nourish and provide the necessary nutrients in adequate quantities", explains Thalita. According to her, supplements do not have a curative purpose and their function is to complement the diet of healthy people, contributing to nutritional support and well-being. The need to supplement varies from person to person, according to age, sex, lifestyle and eating habits — therefore, monitoring by a health professional is important to identify, with clinical evaluation and exams, what really makes sense for each organism. Taking supplements requires attention, not rushing. Following the instructions when taking supplements can make a difference in the absorption of nutrients. Jonathan Borba/Pexels. One of the most important points highlighted by the pharmaceutical company is: respecting the usage guidelines is what guarantees that the supplementation fulfills its role. This applies to quantity, time and form of consumption. Regarding doses, Thalita is direct: "When we talk about supplementation, 'more' does not mean better." Supplements are developed to meet nutritional needs within safe amounts established by regulatory bodies. Consuming more than recommended does not accelerate results — and can, on the contrary, cause adverse effects. The schedules also deserve attention. According to the pharmaceutical company, the recommendation for when to take each supplement "is directly related to the nutrient present in the formulation, that is, how this nutrient is absorbed by the body and its interaction with food." Failure to follow this guidance may reduce the absorption of nutrients, meaning that the expected benefit is not fully achieved. Regarding intake, the general recommendation is to take supplements with water. "It does not interfere with the absorption of most nutrients", says Thalita, in addition to helping to dissolve and transport the supplement to the gastrointestinal tract. Some nutrients, however, require extra care: fat-soluble vitamins, such as A, D, E, K, and omega 3, are better absorbed when taken close to meals with a source of fat. It is also worth remembering a common error pointed out by pharmacists: treating the supplement as a substitute for food. "The supplement, as the name suggests, is to supplement, not to replace meals or healthy eating habits", he reinforces. What to look for on the label Starting the day with the right energy makes all the difference. Malta is the daily care that your routine deserves. Image generated by artificial intelligence - ChatGPT. Before purchasing or starting to use a supplement, it is worth checking some information on the label. The list of ingredients shows the composition in descending order of quantity, and it is there that you can see, for example, that the same nutrient can appear in different chemical forms — such as vitamin B12, which can be cyanocobalamin or methylcobalamin —, which can influence absorption and stability. The nutritional table shows the recommended portion, how many portions are in the package and the %VD (percentage of daily value), which indicates how much that portion contributes to the daily reference requirement for each nutrient. Warnings and claims complete the label, providing guidance on safe use and proven benefits. How to know if it is having an effect Some benefits can be seen on a daily basis, but, according to Thalita, the most reliable way to assess whether the supplementation is adequate is through professional monitoring, with clinical and dietary assessment and, when necessary, laboratory tests. If you are looking for quality supplements and reliable information to supplement the right way, discover the complete line of Malta Nutrition products and take the next step towards your well-being. *The results of the research were published by Revista Veja in April 2025 — and the publication was published by Instituto Locomotiva itself on its social networks. -