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We come across food supplements everywhere - in drugstores, pharmacies and in many people's everyday lives. But do we really need them? In a world full of stress, industrially processed food and growing health awareness, it is worth taking a closer look.
This blog gives you a clear overview: What dietary supplements are, why they have become relevant for many - and what you should look out for when choosing them.
Table of contents
- What are food supplements anyway?
- Why dietary supplements are more relevant today than ever before
- Nutrient gaps despite a healthy diet?
- Risk groups with increased needs
- Symptoms that may indicate micronutrient deficiencies
- Why "more" is not always better
- Blood values and individual advice - the golden path to targeted supplementation
- What you should look out for when choosing a product
- FAQ - Frequently asked questions about food supplements
1. what are food supplements anyway
As the name suggests, food supplements are intended to supplement the normal diet. supplementnot replace them. They contain concentrated nutrients or other health-related substances in dosed form and can help to compensate for supply gaps in a targeted manner. But what exactly are they - and how do they differ from medicines?
Definition and legal framework
According to the law, food supplements are foods that contain certain nutrients (e.g. vitamins, minerals, amino acids, plant substances) in concentrated form. They are intended to be taken in small, measured quantities - e.g. in capsules, tablets or drops. Important: They must not make any promises of healing and are not intended to treat illnesses.
Forms and dosage forms (capsules, powder, drops, etc.)
Food supplements are available in various forms, depending on the ingredient and application:
- Capsules/Tabletspractical, precise dosing, tasteless
- Powderideal for larger quantities or combination products
- Drops/juicesgood for children or people with swallowing difficulties
- Sprays/lozengese.g. for rapid absorption via the oral mucosa
Differentiation from medicinal products
In contrast to pharmaceuticals food supplements are not intended to cure or alleviate diseasesbut support the normal function of the body. They are available over the counter, do not require a prescription and do not have to undergo clinical studies on their effectiveness - but they do have to meet strict labeling, safety and hygiene requirements.
2. why dietary supplements are more relevant today than ever before
Even though the term "nutritional supplements" is often associated with competitive sports or special life situations, the truth is that the topic affects many of us in our everyday lives. Our modern lifestyles present challenges that make it difficult to obtain sufficient nutrients or even increase the need for them.
Longevity and prevention - nutrition as an investment in the future
More and more people are specifically using antioxidants, omega-3 fatty acids, vitamin D, coenzyme Q10 or phytochemicals not only to avoid deficiencies, but as part of a holistic strategy for healthy ageing. This is not just about prolonging life - but above all about preserving the healthy and active years.
The idea behind it: Ageing processes such as cell damage, chronic inflammation, declining energy production in the mitochondria or decreasing regenerative capacity are often associated with an inadequate supply of certain micronutrients.
Targeted supplementation can help to positively influence these processes. Antioxidants such as vitamin C, E, selenium or astaxanthin protect the cells from oxidative stress. Omega-3 fatty acids have an anti-inflammatory effect and support the heart, brain and blood vessels. Coenzyme Q10 can promote cellular energy production - an aspect that becomes increasingly important with age.
Food supplements are therefore playing an increasingly important role in the so-called longevity or "healthy ageing" movement - not as a substitute for a healthy diet and lifestyle, but as a targeted supplement for prevention and long-term maintenance of vitality.
Modern lifestyle and stress
Our everyday lives are characterized by deadline pressure, lack of sleep, lack of exercise and constant digital accessibility. All of this means stress - and that costs the body nutrients. Magnesium, B vitamins and antioxidants in particular are used up more quickly under constant stress. At the same time, hectic everyday life often leaves little time for a balanced diet, fresh cooking or regular meals.
Loss of nutrients in food through cultivation and processing
Fruit, vegetables and cereals no longer contain the same amount of vitamins and minerals as they used to. The reasons for this are depleted soils, industrial agriculture, early harvest times, long transportation routes and storage. Processing steps such as peeling, cooking or preserving also lead to considerable nutrient losses - even in foods that are actually "healthy".
Stress, environmental toxins and their effects on nutrient requirements
Chronic stress - whether physical or emotional - has a massive impact on the metabolism. In such phases, the body consumes significantly more micronutrients, especially magnesium, zinc, B vitamins and vitamin C. At the same time, stress weakens the immune system and can lead to inflammation.
Environmental toxins such as heavy metals, pesticides, plasticizers or air pollutants also increase the so-called Oxidative stress. To protect itself against this, the body needs sufficient antioxidants - for example vitamin E, vitamin C, selenium or phytochemicals. In addition, environmental toxins can impair the absorption and utilization of nutrients in the intestine - even with a good diet.
3. nutrient gaps despite a healthy diet?
"I eat a healthy diet - why should I supplement?" This question is understandable and justified. But even with a balanced diet, unnoticed nutrient gaps can occur. There are many reasons for this: from natural losses during preparation, to individual differences in intake, to an increased need due to external factors.
Why "balanced" is not always enough
Even those who eat fresh vegetables, wholegrain products and healthy fats every day are not automatically optimally supplied. The actual requirement depends on many factors - age, stress level, exercise, health condition or lifestyle. What is enough for one person is not enough for another. What's more, many nutritional recommendations are based on minimum amounts - not on optimal values for health and well-being.
Loss of nutrients during cooking and storage
Many vitamins are sensitive to heat, light and oxygen. Water-soluble vitamins in particular, such as vitamin C and B vitamins, are easily lost when cooking, steaming or keeping warm. Storage and transportation also play their part - even "fresh" vegetables can have lost a lot of their nutrients after several days of refrigeration.
Bioavailability - how much really arrives?
Not everything we consume actually ends up where it is needed. The so-called Bioavailability describes how well a nutrient can be absorbed by the body, transported into the blood and utilized in the cells. And it is precisely here that there are major differences - depending on the substance itself, but also on the state of the body and the circumstances under which it is taken.
A key influencing factor is the combination with other foods. Fat-soluble vitamins such as A, D, E and K, for example, require a certain amount of fat in order to be absorbed in the intestine. Without suitable accompanying substances, a large proportion of these vitamins can be excreted unused.
The condition of the digestive system also plays an important role. Anyone suffering from gastrointestinal diseases, chronic stress or an imbalance in the microbiome can have problems absorbing nutrients even with a healthy diet. Some medications, such as gastric acid blockers, can also impair absorption.
Another example is iron: Plant-based iron (non-heme iron) is absorbed significantly less well by the body than animal-based iron (heme iron). What's more, people with low ferritin levels (the body's own iron store) generally absorb iron less well - in this case, targeted supplementation is often necessary, ideally by monitoring blood values.
Genetic differences are also playing an increasingly important role. Some people are less able to convert or store certain vitamins or phytochemicals - even if they take in enough of them. This also explains why nutrient requirements and utilization can vary so much from person to person.
4. risk groups with increased needs
Not everyone has the same nutrient requirements - these can increase significantly depending on the phase of life, state of health or lifestyle. For certain groups, it is particularly difficult to obtain an optimal supply through diet alone. In such cases, food supplements can provide targeted support.
Pregnant women, nursing mothers and children
During pregnancy and breastfeeding, the need for certain vitamins and minerals increases - for example folic acid, iron, iodine, omega-3 fatty acids and calcium. These are crucial for the healthy development of the child and the well-being of the mother. Children also have an increased requirement during growth phases - deficiencies can arise, especially if they have an unbalanced diet or a lack of appetite.
Older people and multimorbidity
The absorption of nutrients changes with increasing age. Appetite often decreases, stomach acid production decreases and certain vitamins (such as B12) are less well utilized. At the same time, the need for vitamin D, calcium, omega-3 and antioxidant micronutrients increases. If you are also taking several medications, there is an additional risk of interactions and nutrient losses.
Athletes and people with chronic stress
Exercise is healthy - but intensive sport also means a higher turnover of micronutrients. Magnesium, zinc, B vitamins, antioxidants and electrolytes are just a few examples. The same applies to people with permanent Anti-StressCortisol, the "stress hormone", has a negative effect on the mineral balance and increases the need for magnesium, vitamin C and other minerals.
5. symptoms that indicate micronutrient deficiencies
A nutrient deficiency does not have to be immediately and dramatically noticeable - often it is rather unspecific, gradual signs that are easily overlooked in everyday life or attributed to other causes. However, the body can very well send signals when it lacks certain vitamins, minerals or trace elements. If you look closely, you can react at an early stage.
Exhaustion, difficulty concentrating and mood swings
Persistent tiredness, listlessness or a "brain fog"-like lack of concentration can be indications of a lack of iron, vitamin B12, folic acid, vitamin D or magnesium. Mood swings, irritability or depressive moods have also been linked in studies to nutrient deficiencies - particularly in the area of B vitamins, omega-3 fatty acids and vitamin D.
Skin, hair, nails: warning signs from the outside
Dry skin, brittle nails or increased hair loss can be visible signs of nutrient deficiencies. Zinc, biotin, vitamin A, iron or omega-3 fatty acids are particularly frequently affected. A pale complexion or poorly healing wounds should also be a reason to take a closer look at your micronutrient supply.
Muscles, cramps, susceptibility to infections - what the body signals
Recurrent muscle cramps, tremors, restlessness or a feeling of weakness can be linked to a lack of magnesium, potassium, calcium or B vitamins. Anyone who frequently has a cold or feels "susceptible to infection" should make sure they have enough vitamin C, vitamin D, zinc and selenium - all of which are important for healthy immune function.
6. why "more" is not always better
Food supplements are intended to provide targeted support - but the idea that "a lot helps a lot" can quickly become a problem here. This is because vitamins, minerals and other micronutrients can also have undesirable effects or interfere with each other if the dose is too high. A smart, needs-based application is therefore crucial - preferably individually tailored.
The risk of overdoses
Even though vitamins and minerals are vital, they can be harmful to the body if taken in excessive quantities. The idea that "more is always better" is a common misconception, especially when it comes to food supplements. It is not only the quantity that is important, but also the type of nutrient and how the body processes it.
Water-soluble vitamins - such as vitamin C and the B vitamins - have the advantage that any excess is usually excreted in the urine. However, this does not mean that they are harmless in unlimited quantities. Very high doses of vitamin B6 over a long period of time can lead to nerve damage, for example. Excessive vitamin C intake can also promote gastrointestinal complaints or the formation of kidney stones in sensitive individuals.
Particular care should be taken with the fat-soluble vitamins A, D, E and K. They are stored in body fat and can accumulate if there is a permanent overdose.
- Too much Vitamin A can lead to headaches, liver problems, skin changes or even malformations during pregnancy.
- Vitamin Dwhich is considered by many to be the "sun vitamin", is very useful - however, a chronic overdose (e.g. through high-dose preparations without medical supervision) can lead to an increased calcium level in the blood, which puts a strain on the kidneys and heart.
- Also with Vitamin E negative effects on blood coagulation have been observed at very high doses.
The same applies to minerals and trace elements.
- Iron for example, is hardly excreted by the body. If taken unnecessarily - for example without prior diagnosis of an iron deficiency - it can be deposited in the tissue and promote oxidative stress.
- Zinc is important for the immune system, but too much zinc can block copper absorption and disrupt the balance of trace elements in the long term.
- Seleniumessential in small amounts, can lead to hair loss, brittle nails, fatigue or even neurological symptoms if the dose is too high.
Therefore: Targeted, individually adapted dosing is safer and more effective than a general "a lot helps a lot" approach. It is advisable to consult a doctor or alternative practitioner, especially when taking long-term or high-dose preparations.
Interactions with medication
Like medicines, food supplements can interact with other substances in the body. This can increase or decrease the effectiveness of medication or lead to undesirable side effects. A well-known example is Vitamin Kthat minimizes the effect of blood-thinning medication such as Marcumar. Also Magnesium, calcium or iron can be taken at the same time as certain antibiotics inhibit their absorption in the intestine.
In addition, plant extracts such as St. John's wort accelerate the breakdown of many medications in the liver - which significantly reduces their effect. This is why it is particularly important not to use supplements "on your own", but in consultation with a specialist, if you have a chronic illness or take medication regularly.
Synergies and antagonists among the nutrients
Nutrients rarely act alone in the body - they influence each other, sometimes supporting and sometimes inhibiting each other. A good example of a Synergy is the combination of Vitamin C with plant-based ironVitamin C significantly improves its absorption. Conversely, a permanently high intake of Zinc the Copper absorption as both compete for the same transport route in the body.
Also the Ratio of some nutrients plays a role - e.g. with Calcium and magnesiumwhich should be in balance so as not to disrupt muscle and nerve functions. The same applies to the ratio of Omega-6 to omega-3 fatty acidswhich is often out of balance in the Western diet. Those who take individual nutrients in isolation and in high doses therefore risk unbalancing others. This is why a holistic approach is so important
7. blood values and individual advice - the golden path to targeted supplementation
Every person is different - and this also applies to their nutritional requirements. General recommendations or "one-size-fits-all" products are often not enough to identify real nutritional gaps and remedy them in a sensible way. If you want to take optimum care of yourself, you should therefore listen to your own body - and ideally work with targeted blood analyses. This allows you to make individual and evidence-based decisions, whether, what and how much should be supplemented.
When a laboratory analysis makes sense
A micronutrient analysis in the blood is particularly worthwhile for persistent complaints such as tiredness, concentration problems, hair loss or susceptibility to infections - but also as a preventative measure, for example in the case of a vegan diet, the desire to have children or in the second half of life. Frequently analyzed are, for example, iron status (incl. ferritin), vitamin D, B12, magnesium, zinc, iodine, omega-3 index and folic acid. The holo-TC value (active B12) or certain inflammation markers can also be useful, depending on the issue at hand.
Interpretation with expert advice
Blood values alone do not tell the whole story. The decisive factor is in contextWhat is the diet like? What complaints do you have? Are you taking any medication? A holistic evaluation by doctors, naturopaths or specialists trained in nutritional medicine helps to identify individual needs and take targeted action - instead of just supplementing "by feel".
Customized supplement instead of "watering can"
Individually tailored nutritional supplements are often more effective and better tolerated than one-size-fits-all solutions. If you know your own nutrient status, you can supplement what you actually need - in the right dosage, at the right time and in a form that the body can utilize well.
This reduces the risk of overdosing, saves on unnecessary preparations and provides support exactly where it is needed. At the same time Short-term, general supplement - for example in stressful phases, with an unbalanced diet or in winter - is usually Not harmful and can be useful as pragmatic support. It is crucial to ensure that it is used consciously and in line with requirements in the long term.
In this way, nutritional supplements become a well thought-out component of a holistic health concept. not according to the watering can principlebut adapted to people.
8 What you should look out for when choosing a product
The market for dietary supplements is huge - and unfortunately not always transparent. There is often a world of difference between high-quality products and those with questionable ingredients. This makes it all the more important to take a closer look when buying: at quality, origin, dosage and additives. Only then can you be sure that you are really doing something good for your body.
Quality, purity and certifications
A good dietary supplement can often be recognized by a clear, comprehensible declaration and open communication from the manufacturer. It is worth choosing products where the origin, ingredients and composition are stated transparently. Information about testing for possible contaminants (such as heavy metals or residues) can also be helpful.
In the end, the decisive factor is a good feeling about the product: you should be able to understand what you are taking - and have the confidence that it is properly manufactured and sensibly put together.
Origin and transparency of ingredients
Where do the raw materials used come from? Are they of natural origin or synthetically produced? In the case of herbal preparations, the question of cultivation and extraction methods also plays a role - ideally they come from controlled organic cultivation and are carefully processed. Good manufacturers provide precise information on the ingredients and their dosage - including the amount contained. Connectionsas these influence bioavailability (e.g. magnesium citrate vs. magnesium oxide).
Fillers, additives and how to read labels correctly
Many products not only contain vitamins and minerals, but also Technological additives such as release agents, colorants, sweeteners or flavorings. Some of these are harmless, others are unnecessary or problematic for sensitive people (e.g. titanium dioxide, PEG, artificial colors). It is worth taking a closer look at the list of ingredients - depending on shorter and clearerthe better. Tip: Also take a look at the Daily dose is useful to avoid under- or overdosing.
9. FAQ - Frequently asked questions about food supplements
Many questions about dietary supplements come up time and again - be it about the duration of intake, the effect or the interaction with nutrition. Here you will find answers to common uncertainties.
Do I have to supplement for the rest of my life?
Not necessarily. Food supplements are there for this purpose, to close temporary or permanent gaps in a targeted manner - depending on the phase of life, diet or state of health. If you have a long-term balanced diet, exercise regularly and are not under any particular stress, you may not need a long-term supplement. In other cases - e.g. vitamin D deficiency, a vegetarian diet or during pregnancy - a longer-term intake may be advisable or necessary.
Can dietary supplements compensate for a poor diet?
No - they are No substitute for a healthy diet. Food supplements can supplement certain nutrients, but they do not provide fiber, phytochemicals or the complex structures found in fresh foods. They are a sensible Supplementnot the basis of the diet.
When is the best time to take it?
This depends on the nutrient in question.
- Fat-soluble vitamins such as A, D, E and K should ideally be taken with a meal with some fat.
- Magnesium can have a relaxing effect in the evening, while B vitamins are better taken in the morning or at lunchtime, as they can be activating.
- If you are taking several preparations, it is worth distributing the intake to optimize absorption. If in doubt, follow the instructions on the packaging or seek advice from a specialist.
How quickly do I notice an effect?
This varies from person to person. Some people feel more energy or better concentration after a few days - e.g. in the case of a previously unnoticed deficiency. Other changes, such as in the skin or immune system, are more noticeable after a few weeks. The important thing is Food supplements are not an "instant effect" productbut often support the body subtly and in the long term.
