Food supplements - useful or not?

What exactly are dietary supplements?

The preparations consist of vitamins or minerals and usually contain isolated nutrients in concentrated form. They are usually produced synthetically, but the micronutrients have the same chemical structure that is found in the natural form of the substance. They come in the form of tablets, capsules, effervescent tablets, powder or liquid. Typical supplements include vitamin precursors (provitamins) such as beta-carotene, vitamins such as vitamin C or E, mineral and trace elements such as magnesium or iron, protein components such as L-cysteine, or fatty acids such as omega-3 or -6 fatty acids. Dietary supplements do not require a prescription and are therefore not, or only to a limited extent, checked by the government for their safety and effectiveness.

How effective are dietary supplements?

As already explained, the nutrients are usually produced in highly concentrated form, but there are sometimes large variations in their basic effectiveness. On the one hand, isolated nutrients have a high bioavailability, but the body benefits even more from natural foods, which offer a large number of vital substances in combination with secondary plant substances. On the other hand, the concentration of the substances, and therefore the possible effectiveness in different supplements varies depending on the manufacturer, price, etc.. In order to increase the effectiveness, one should also pay attention to the combination in which one takes different means together, since thereby sometimes a strengthening or also a reduction of the effect can be caused. Last but not least, it is of course important to adhere to the dosage recommendations: depending on the nutrient, an overdose can have negative health consequences.

For whom are dietary supplements useful?

Please note: The groups of people listed here serve as an example. Taking dietary supplements may also be useful for other health factors, eating habits, etc. The information on vitamins and minerals given here is also exemplary and is not exhaustive. Before resorting to food supplements, please always seek medical advice and adhere to the prescribed dosages.

Basically, it should be said that with a healthy and balanced diet, a need for additional dietary supplements can initially not be assumed. However, a reliable statement can only be made on the basis of a blood count, if only because the utilization of nutrients can be very individual. It can happen, for example, that a person living omnivorously has a higher iron deficiency than a person living vegan.

Nevertheless, there are groups of people who are more predisposed to suffer from certain deficiency symptoms than others:

Competitive athletes

The higher the physical activity, the higher the energy and nutrient requirements. Especially if the sport is very sweaty, minerals such as magnesium or calcium should be substituted if necessary. A lack of proteins can also lead not only to reduced performance and lower muscle build-up, but can also cause cramps, for example. Especially during endurance sports, more free radicals are formed, which are triggered by oxidative stress and stimulate the muscle build-up. Antioxidant vitamins such as A, C and E are suitable for compensating for this. Here, however, the intake via natural foods should be increased, since vitamins in the form of dietary supplements have shown less positive results in various studies. Vitamin B also supports the provision of energy and iron promotes the supply of oxygen to the body.

Pregnant and breastfeeding women

Pregnant and breastfeeding women are more likely to suffer from deficiencies of folic acid, iron, calcium, essential fatty acids and iodine. Pregnant women should substitute folic acid in particular, as a severe undersupply can possibly lead to malformations in the unborn child. Since the blood volume increases by about one liter during pregnancy, the iron requirement also increases. As with everything, it is of course important to consult your doctor in advance.

Smokers

Smokers have an increased need for vitamin C because the pollutants in cigarettes load the body with free radicals. In addition, tobacco consumption inhibits the absorption of vitamin C from the intestine. The following applies especially to seniors: Vitamin C is best taken in through natural foods; red peppers, for example, contain a particularly large amount of it. It goes without saying that giving up smoking would be the most effective method.

In case of preload of the intestine 

Both acute and chronic intestinal diseases, as well as prolonged medication, place a particular burden on the intestines, and often there is a deficiency of iron and zinc. Here, however, it is essential to seek medical advice, since, for example, taking them too soon after an illness can irritate the mucous membrane too much.

Vegans

In principle, people who partially or completely abstain from animal products can obtain all their required vitamins and minerals from natural foods if they follow a balanced and well thought-out diet. With one exception: those who live a completely vegan lifestyle should substitute vitamin B12, since their needs cannot be met with plant foods alone. Vitamin B12 is important for cell division, blood formation and function of the nervous system, among other things.

Please do not overdo it

As already noted, you should never take supplements without prior medical advice. Please also note that with some vitamins and nutrients an overdose can cause damage to health and interactions with other medications can occur.

So, as is often the case with dietary supplements, it is better not to experiment on your own, but to seek the advice of a specialist. In most cases, it is also essential to have a blood test done in order to be able to make a well-founded statement about possible deficiencies.

There are countless products on the market, which often make big promises. In most cases, however, a balanced diet and a healthy lifestyle are quite sufficient to cover the body's vitamin and nutrient requirements. 

If you are also interested in the topic of vitamin D, we recommend our blogpost about it.