Supplements

What are supplements?

Supplements, also known as dietary supplements, are products designed to supplement the diet and provide certain nutrients that may be lacking in the normal diet. They come in many different forms, including tablets, capsules, powders, liquids or gummies. Supplements often contain vitamins, minerals, amino acids, fatty acids, phytonutrients and other ingredients designed to support overall health.

Why are supplements taken?

People take supplements for a variety of reasons, such as

• To make up for nutrient deficiencies: To ensure an adequate supply of certain nutrients that are not found in sufficient quantities in the normal diet, e.g. vitamin D in winter or iron for vegetarians.
• To achieve health benefits: Some people take supplements to improve their energy, immunity or general health. Examples include vitamin C to boost the immune system or omega-3 fatty acids to support heart health.
• Pursue specific health goals: Many supplements are designed for specific needs, such as muscle building for athletes, skin health through collagen, or cognitive function through ginkgo biloba.
• Support for illnesses: Some supplements, such as calcium and vitamin D, are prescribed or recommended to help treat or prevent certain health conditions, such as osteoporosis.

What types of supplements are there?

• Vitamins: Vitamins A, C, D, E, K and the various B vitamins are some of the most common vitamin supplements. Each vitamin fulfils specific functions, e.g. vitamin D promotes bone health, while vitamin C supports the immune system.
• Minerals: Calcium, magnesium, iron, zinc and potassium are important minerals that are often taken as supplements, especially if someone is deficient or has an increased need.
• Amino acids: Amino acids such as L-glutamine, BCAAs (branched-chain amino acids) or L-arginine are often used by athletes to support muscle recovery and muscle building.
• Fatty acids: Omega-3 fatty acids from fish oil or algae oil are well-known supplements used to support cardiovascular health and reduce inflammation.
• Plant extracts and herbs: Examples include ginkgo biloba for cognitive function, turmeric for its anti-inflammatory properties and ashwagandha for stress management.
• Protein powder: Whey protein, casein or plant-based protein sources such as pea protein are used particularly in the sports sector to cover protein requirements and support muscle building.
• Probiotics and prebiotics: These supplements support gut health by introducing beneficial bacteria (probiotics) or promoting the growth of these bacteria (prebiotics).

How should supplements be taken?

• Consult your doctor: Before taking supplements, you should consult your doctor, especially if you are taking medication or already have health problems.
• Taking as required: The dosage should be adapted to individual requirements. For example, vitamin D is often recommended during the winter months when sun exposure is low.
• Time of intake: Some supplements are better taken at certain times. Fat-soluble vitamins (A, D, E, K) should be taken with a high-fat meal to maximise absorption. Magnesium is often taken in the evening to promote relaxation.

What are the benefits of supplements?

1. Compensation of nutrient deficiencies: Supplements help to fill nutrient gaps caused by an unbalanced diet or special life circumstances (e.g. pregnancy, breastfeeding, intense sporting activity).
2. Improving performance: Athletes often use supplements such as protein powder, BCAAs and creatine to increase muscle performance and speed up recovery.
3. Supporting the immune system: Vitamin C, zinc and probiotics help to strengthen the immune system and improve the body’s defences.
4. Promoting general health: Multivitamins, omega-3 fatty acids and antioxidants are often taken to improve general wellbeing and reduce the risk of chronic disease.

Are there risks associated with taking supplements?

Yes, as with all products, there are potential risks when taking supplements:

• Overdose: An overdose of certain nutrients, such as vitamin A, D or iron, can be harmful to your health and lead to serious problems such as liver damage or poisoning.
• Interactions with medication: Some supplements can interact with medications and strengthen or weaken their effect. For example, vitamin K can impair the effect of blood thinners.
• Quality and purity: Not all supplements are the same. It is important to choose high quality products from reputable manufacturers, as inferior supplements may contain impurities or not deliver the promised amount of active ingredients.

Who should take supplements?

1. People with certain deficiencies: People with diagnosed nutrient deficiencies, such as a vitamin D or iron deficiency, often benefit from supplements.
2. Pregnant women: During pregnancy, there is an increased need for certain nutrients, especially folic acid, iron and calcium.
3. Athletes and fitness enthusiasts: People who exercise intensively often have a higher need for protein, amino acids and electrolytes to boost their performance and recover faster.
4. People with restricted food intake: People with certain diets, such as vegans or vegetarians, or those with health problems that affect the absorption of nutrients can benefit from taking certain supplements.

Conclusion: Supplements as a supplement, not a substitute

Supplements are a valuable way to supplement the diet and fill nutritional gaps, but should not be considered a substitute for a balanced diet. They can help to achieve certain health goals, strengthen the immune system or improve athletic performance, but should always be taken in consultation with a doctor or nutritionist to ensure an appropriate dosage and avoid risks.