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No matter how consciously we eat or how much we pay attention to our lifestyle - in our hectic everyday lives, important nutrients often fall by the wayside. Our food today is no longer as rich in nutrients as it used to be, and stress, lack of sleep or an unbalanced diet do the rest. This is precisely where high-quality multivitamin supplements come in: They are designed to help close supply gaps and provide the best possible support for body and mind.
But not all multivitamins are the same. There is a world of difference between synthetically overdosed products and carefully formulated complete solutions - both in terms of quality and effect. In this blog, we take a look at what really makes a good multivitamin, which micronutrients are particularly relevant, how they work together and for whom a targeted supplement can be useful.
Table of contents
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- The power of micronutrients - explained in groups
- Synergies and combination effects
- Quality criteria for multivitamins
- What do studies and experts say? - Scientific classification
- For whom are multivitamins particularly useful?
- Zimply Complete - Multivitamin capsules from Zimply Natural
- FAQs - frequently asked questions about vitamins and minerals
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1. the power of micronutrients - explained in groups
Multivitamin supplements contain a variety of essential micronutrients that our body needs every day - but often does not get enough of through our diet. To better understand how such a supplement works, it is worth taking a closer look at the key nutrient groups: Vitamins, minerals and bioactive additives.
Each of these groups fulfills important functions in the body - from energy production and hormone regulation to cell protection. In combination, they support the immune system, metabolism, mental performance and many other processes that are crucial for our well-being.
Vitamins - the versatile supporters for body and mind
Vitamins are organic compounds that the body usually cannot produce itself - they have to be supplied through food or supplements. Each vitamin fulfills specific tasks:
- Vitamin A is essential for vision, cell growth, skin health and the function of mucous membranes.
- Vitamin C acts as a powerful antioxidant, supports the immune system, iron absorption and collagen formation.
- Vitamin D3 regulates calcium and phosphate metabolism, strengthens bones, muscles and immune cells.
- Vitamin E protects cells from oxidative stress and helps to maintain healthy skin.
- The B-complex - consisting of B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), folic acid and biotin - plays a central role in energy metabolism, nerve function, hormone balance, cell division and blood formation.
The B complex is particularly noteworthy, as these vitamins work closely together. They have a stress-reducing effect, promote concentration and mental performance, support skin, hair and nails - and are increasingly consumed during stress, alcohol, nicotine or certain medications.
Minerals and trace elements - small elements with a big effect
Minerals are inorganic substances that the body needs in smaller (trace elements) or larger quantities (bulk elements). Despite their low concentration in the organism, they fulfill essential functions:
- Magnesium is involved in over 300 enzymatic reactions - particularly relevant for muscle and nerve function as well as the conversion of vitamin D into its active form.
- Zinc contributes to the normal function of the immune system, supports wound healing, protects against oxidative stress and is of great importance for skin, hair and nails.
- Selenium has an antioxidant effect, strengthens the immune system and plays an important role in thyroid function.
- Manganese supports the formation of connective tissue, has antioxidant properties and contributes to normal bone structure.
- Chrome is involved in carbohydrate and fat metabolism and can help to regulate blood sugar levels.
- Molybdenum is necessary for the breakdown of sulphur-containing amino acids and other metabolic products.
A deficiency of these minerals can develop gradually and lead to a variety of complaints - such as muscle weakness, concentration problems, exhaustion or skin changes. Heavy sweating, stress, alcohol or industrial nutrition also increase the need.
Special active ingredients - the functional extras for energy, cell protection and vitality
In addition to the classic micronutrients, many modern multivitamin supplements contain other bioactive substances that are particularly valuable in functional terms. They do not serve as a basic supply, but offer targeted support in certain areas of the body:
- Omega-3 fatty acids (EPA & DHA) belong to the polyunsaturated fatty acids and are known for their anti-inflammatory properties. They support the normal function of the heart, brain and eyes - especially if they are consumed in sufficient quantities and in the right ratio to omega-6.
- Coenzyme Q10 (ubiquinone) is a vitamin-like substance that plays a central role in mitochondrial energy production. As the body's own production decreases with age, a targeted intake can help to maintain energy levels and cell protection - especially in people over 40 or under high levels of stress.
- OPC (oligomeric procyanidins) are secondary plant substances that are mainly found in grape seeds. They are considered powerful antioxidants that neutralize free radicals, promote vascular health and have an anti-inflammatory effect.
These functional additives turn a conventional multivitamin into a holistic formulation that not only covers basic needs, but also specifically contributes to Strengthens the heart, brain, cell protection and energy balance contributes.
2. synergies and combination effects
The human body does not function according to the principle "more is better". It is crucial that the individual micronutrients interact sensibly - like cogs in a finely tuned system. Lots of vitamins and minerals reinforce each otherare dependent on each other or only work optimally if other nutrients are present at the same time.
In a high-quality multivitamin preparation, therefore, attention is paid not only to the dosage, but above all to the Synergies of the ingredients respected. Here are some key combinations that are scientifically proven and play a major role in everyday life:
Why vitamin D3 needs magnesium and vitamin K2
Vitamin D3 is only fully functional if there is sufficient magnesium in the body - because magnesium is needed to convert vitamin D into its active form (calcitriol). Without a sufficient supply of magnesium, even a high vitamin D level can remain ineffective.
Additionally supplemented Vitamin K2 the effect of D3 by ensuring that absorbed calcium is not incorporated into blood vessels but into bones and teeth. The combination of D3, K2 and magnesium is therefore particularly important for bone health, the cardiovascular system and inflammation-regulating processes.
The B complex: teamwork for nerves and energy
The B vitamins are highly interconnected. Many of them are co-factors in energy metabolism and complement each other in their function:
- B1, B2 and B3 are important for energy production from carbohydrates, proteins and fats.
- B6 and B12 support nerve function and the formation of red blood cells.
- Folic acid and B12 work together in cell division and DNA synthesis.
An unbalanced ratio within the B complex can mean that individual vitamins do not work properly - therefore a Balanced combination decisive.
OPC and vitamin C - the antioxidant duo
Both Vitamin C as well as OPC (oligomeric procyanidins) are powerful antioxidants that neutralize free radicals in the body and thus protect cells from oxidative stress. While vitamin C is water-soluble and circulates quickly in the blood, OPC also acts in cell membranes and fatty tissue. Together they form a all-round effective cell protectionwhich counteracts inflammation, stabilizes the immune system and can slow down skin aging.
Omega 3 and coenzyme Q10 - support for the heart and brain
Omega-3 fatty acids (EPA & DHA) improve the flow properties of the blood, have an anti-inflammatory effect and support neuronal communication. Coenzyme Q10 in turn is essential for energy production in the mitochondria - especially in cells with high energy requirements such as heart muscle and nerve cells.
Together they can contribute to Preservation of heart function, mental performance and cell health especially in older people or under physical strain.
The importance of a well thought-out formulation
Synergy does not mean packing as many micronutrients as possible into one preparation - but combining them in such a way that they complement each other. optimally complement. Three things are crucial here: a sensible quantity ratioa high bioavailability and the Consideration of natural interactions.
A good multivitamin is therefore not simply a "nutrient cocktail", but is based on a conceptual structurein which the substances contained do not hinderbut Provide targeted support.
A classic example: Vitamin D3 only develops its full effect in the body if sufficient Magnesium is present - because magnesium is necessary to convert D3 into its active form. Without this cofactor, a large proportion of the vitamin remains unused.
The combination of Vitamin C and OPC shows how nutrients can complement each other: Both act as antioxidants, but in different areas - vitamin C is water-soluble and primarily protects the cell fluid, while OPC also acts in fat-soluble cell structures. Together, this results in All-round effective cell protection.
Further examples are Omega-3 fatty acids and coenzyme Q10both of which play a role in the Heart health and cell energy play - or Zincwhich alone is involved in over 300 enzymatic reactions and plays a key role in the immune system, skin and hormone balance.
Conclusion: Only if such synergies are taken into account - and no mutual inhibitions arise - can a multivitamin preparation Really effective and holistic support.
3. quality criteria for multivitamins
Not every multivitamin supplement is automatically of high quality - no matter how many promises are made on the packaging. It is not only the nutrients it contains that are decisive, but also their form, origin, dosage and processing. If you want to support your body in a targeted way, you should therefore take a close look. High-quality products can be recognized by a combination of sensible formulation, good tolerability and transparent quality assurance.
Bioavailability: Why active forms are crucial
Bioavailability describes how well a nutrient can be absorbed and utilized by the body. It depends not only on the amount of a vitamin or mineral it contains, but also on its chemical form, Solubility and Connection with other substances.
Some nutrients must first be converted into their active form in the body, while others are immediately available. Depending on how well the body can perform this conversion - for example due to age, metabolic characteristics or health factors - the effect can vary accordingly.
When choosing a multivitamin, it therefore makes sense to consider not only the ingredients themselves, but also their Availability and interaction to pay attention to. A good formulation takes these factors into account and ensures that the body can use the nutrients as efficiently as possible.
Free from unnecessary additives: Release agents, artificial flavors and co
Many commercially available food supplements contain additives that do not contribute to the actual effect - for example Fillers, colorants, sweeteners, preservatives or synthetic flavors. These additives are often used for processing, shelf life or appearance, but from a nutritional point of view they are usually not necessary. Some of them - such as certain release agents or artificial colorants - can also affect the tolerance of sensitive people.
A carefully formulated multivitamin preparation avoids such additives as far as possible and instead relies on a clear, reduced recipe. This not only speaks for clean production, but also for responsible handling of the ingredients.
Origin, sustainability and brand ethics
Where do the raw materials come from? How sustainable is the production? What philosophy does the manufacturer pursue? These questions are also becoming increasingly important for food supplements.
A high-quality multivitamin is under controlled conditions (e.g. in Germany or the EU) are manufactured, pursued Strict quality standards and uses resources responsibly. Those who pay attention to sustainability, transparent supply chains and responsible treatment of people and the environment are not only making a better choice for themselves - but also in the wider context.
4 What do studies and experts say? - Scientific classification
The intake of multivitamins is a subject of constant debate among experts. While some experts are critical of blanket supplementation, others emphasize the benefits of targeted supplementation - especially for certain risk groups or during periods of increased stress. As is so often the case, the truth lies in the middle: the decisive factors are Initial situation, lifestyle and needs of the respective person - as well as the quality of the preparation.
Frequent micronutrient deficiencies despite a "healthy" diet
Even with a varied diet, studies regularly show that many people lack certain nutrients. not in sufficient quantity take up. The micronutrients frequently affected include vitamin D, folic acid, magnesium, zinc and omega-3 fatty acids. Reasons for this include:
- depleted soils and nutrient-poor food,
- long storage and transportation times,
- industrially processed food,
- Stress, smoking, alcohol or taking medication,
- as well as individual absorption problems in the gastrointestinal tract.
People with an increased requirement - such as pregnant women, older people or chronically stressed individuals - can therefore develop a deficiency despite an "actually healthy diet".
The scientific assessment of multivitamin supplements is mixed - and for good reason. Some studies come to the conclusion that healthy people with a balanced diet have no clear additional benefit from multivitamins. However, other studies show positive effects: for example on the immune system, mental performance, stress resistance or general well-being.
Why these differences? A central point is the Quality and composition of the products examined. Many of the critical studies are based on simple, low-dose or poorly coordinated preparationsthat offer little more than a minimum supply. Products with excessive dosages or poor bioavailability also often perform poorly in studies - because the body can hardly utilize them.
The situation is different with high-quality multivitaminswhich rely on bioavailable forms of nutrients, well thought-out combinations and physiologically sensible dosages. In these cases, targeted supplementation can certainly help, Close supply gaps and measurably support the body's own functions - especially if the diet does not cover all needs or the need is increased.
The study situation is therefore not contradictory, but differentiated: Whether a multivitamin supplement makes sense depends largely on its quality and individual requirements.
Official professional associations such as the German Nutrition Society (DGE) recommend a diet that is as complete as possible as a basis - but recognize that supplementation is useful in certain cases. These include
- Pregnancy and breastfeeding,
- old age,
- unbalanced diet (e.g.B. vegan/vegetarian),
- Chronic illnesses or gastrointestinal disorders,
- and High stress levels, intensive sporting activity or a busy lifestyle.
Medical professionals usually advise a individual consideration - for example through laboratory analyses if there are complaints or suspected deficiencies.
5 For whom are multivitamins particularly useful?
Even though a balanced diet is generally the best source of vitamins and minerals, there are many life situations in which the requirement is increased or absorption is more difficult. In such cases, a targeted multivitamin supplement can help, Avoid or compensate for gaps in supply - and to sustainably support daily well-being.
People with stress, lack of sleep or pressure to perform
Persistent stress - whether physical or psychological - increases the need for various micronutrients, especially B vitamins, magnesium and antioxidants. Even those who sleep poorly or are permanently exhausted often benefit from a targeted supplement to stabilize the nervous system and boost energy reserves.
Older people
With increasing age, both the nutrient requirements and the ability to absorb them change. The following are often particularly critical Vitamin B12, Vitamin D, Magnesium and Q10as the body's own production or absorption decreases. A balanced multivitamin can help prevent age-related deficiencies - and maintain performance and cell protection.
Vegans, vegetarians and people with dietary restrictions
Whether tablet, powder or capsule - the dosage form also plays a role in absorption in the body.
Capsules often have advantages in terms of bioavailabilityas they dissolve more quickly in the stomach and can release active ingredients in a more targeted manner. In addition:
- they usually contain fewer fillers or pressing aids,
- are easier to swallow,
- and enable Combined mixtures of active ingredients (like zinc + C) in one dose.
For many users, the capsule is therefore the most convenient and effective solution - especially for daily use.
Vegetarian capsule shell (hydroxypropyl methylcellulose)
One point that is often overlooked is the Capsule shellMany conventional capsules consist of gelatine - i.e. animal ingredients. If you live a vegetarian or vegan lifestyle (or are careful to do so), you should avoid plant-based alternatives set.
The most frequently used variant is Hydroxypropylmethylcellulose (HPMC) - a pure plant fiber that
- is well tolerated,
- does not contain any animal ingredients,
- and is also gentle on sensitive digestion.
It is therefore worth taking a look at the capsule shell - especially if you value quality, ethics and purity.
6. zinc + vitamin C: application, dosage, tolerance
In order for zinc and vitamin C to develop their full effect, it is not only a question of the right combination - but also of the right dosage and intake.
A balanced amount, good bioavailability and individual tolerance are crucial to reliably support the body - without overloading it.
Recommended daily dose: 15 mg zinc & 100 mg vitamin C - what's behind it?
The so-called NRV values (Nutrient Reference Values) apply to the labeling of food supplements in the EU. These are based on the average requirements of healthy adults and provide a guide to daily nutrient intake:
- The NRV for zinc is 10mg per day,
- for vitamin C for 80mg per day.
Many high-quality preparations - such as Zimply Boost - deliberately provide 15mg zinc (150% NRV) and 100mg vitamin C (125% NRV) per capsule. These quantities are above the basic requirementbut remain clearly within all limits considered medically safe - and thus offer an effective dosage of active ingredients for everyday use, in particular for increased demand.
This allows the daily nutrient requirements to be supplemented in a targeted manner - effectively, well tolerated and without stressing the body.
The German Society for Nutrition (DGE) recommends for men up to 16mg zinc tdailyfor women about 7 to 10mg - depending on age and diet. The DGE guideline values for vitamin C are 95 to 110mg per day.
The European Food Safety Authority (EFSA) classifies zinc quantities up to 25mg tdaily as harmless. There is no set maximum amount for vitamin C, as excess vitamin C is usually simply excreted in the urine in healthy people. Quantities up to 1.000mg tdaily are considered safe.
Directions for use: with/without a meal
Zinc can cause nausea in some people on an empty stomach. It is therefore advisable to take the capsule to be taken with or after a meal - especially for sensitive stomachs.
Vitamin C is water-soluble and can generally be taken independently of meals - the combination with zinc in a capsule makes it easier to use in everyday life.
Tip: Taking it in the morning or at lunchtime is ideal - in rare cases, zinc can impair the absorption of copper, which should be taken into account with long-term intake.
Compatibility: gentle molding, no excess
At normal doses, both zinc and vitamin C are considered to be Very well tolerated.
- Zinc gluconate is a stomach-friendly and easily bioavailable form that is suitable for daily use.
- Calcium ascorbate as buffered vitamin C is particularly mild - even for sensitive digestion.
The quantity contained remains clearly below the safe upper limits (Tolerable Upper Intake Levels), which are 25 mg/day for zinc, for example.
Note: With long-term, high-dose zinc intake (e.g. over 25 mg daily), care should be taken to ensure sufficient copper intake.
With Zimply Complete from Zimply Natural you are doing something good for your body - for a daily all-round supply of important vitamins and minerals, to support your energy, immune system and general well-being.
Zimply Complete combines vitamins, minerals, omega-3 fatty acids, coenzyme Q10 and grape seed extract (OPC) in a high-quality formula. Each daily dose (4 capsules) provides important nutrients for the immune system, energy, muscle function, vision and cell protection. Vitamin C, D and zinc support the body's defenses, while selenium and vitamin E help protect against oxidative stress. B vitamins and magnesium promote nerve function and energy metabolism. Omega-3 fatty acids and OPC round off the supply. Ideal for increased requirements or to supplement an unbalanced diet.
Recommended intake: 4 capsules daily spread over the day, approx. 30 minutes before meals with sufficient liquid.
Here you will find answers to the most important questions about the intake, effects and tolerability of zinc and vitamin C - compact and practical.
Can I take zinc and vitamin C every day?
Yes - with a sensible dosage (e.g. 15 mg zinc & 100 mg vitamin C per day), daily intake is generally well tolerated. Both nutrients are essential for the body and must be supplied regularly through diet or supplements. Especially in times of increased stress, susceptibility to infections or an unbalanced diet, a daily supplement can be useful.
When should I take zinc + vitamin C - in the morning or in the evening?
It is best to take the capsule in the morning or at lunchtime with a meal one. Zinc can cause nausea on an empty stomach, which is why it is recommended to take it with food.
The combination with a meal also improves tolerance and supports optimal absorption.
Which is better: zinc with ascorbic acid or calcium ascorbate?
Calcium ascorbate is the more stomach-friendly form of vitamin C - especially for people with sensitive digestion. Compared to pure ascorbic acid, it is milder and is well absorbed by the body.
Zinc is well tolerated in combination with both forms - however, the combination with calcium ascorbate offers an additional advantage in terms of tolerability.
What happens with too much zinc?
Short-term overdoses (e.g. > 40 mg/day) may result in nausea, abdominal pain or a metallic taste.
Long-term, very high zinc intake can inhibit copper absorption. For this reason, long-term high-dose zinc supplementation should not be taken without medical supervision.
The 15mg per day are clearly below this threshold and are considered safe.
Who is zinc + vitamin C particularly suitable for?
The combination is particularly suitable for people with:
- Increased stress level,
- Frequent infections or weak immune system,
- unbalanced diet or vegetarian/vegan lifestyle,
- increased physical stress (e.g.B. Athletes),
- and for Senior:insidewhere nutrient absorption is often reduced.
Also for preventive support in fall and winter the combination is a useful addition
