Advantages of food supplements

Food supplements are an important part of a balanced health and wellness strategy. They offer a targeted way of supplementing the daily diet and ensuring that the body receives all the nutrients it needs. At a time when stress, environmental factors and an often sub-optimal diet can affect our nutritional requirements, dietary supplements are becoming increasingly important.

The importance of nutritional supplements for health is manifold. They can help to prevent nutrient deficiencies, support the health of the immune system, improve performance and address specific health needs. From vitamins and minerals to omega-3 fatty acids and botanical extracts, dietary supplements offer a wide range of benefits that can help improve overall wellness and enhance quality of life.

In this article, we will take a comprehensive look at dietary supplements, explain their different forms and functions and show how they can be effectively integrated into the daily diet.

What are food supplements?

Definition and differentiation from food and medicines

Food supplements are products that are intended to supplement the normal diet. They contain concentrated nutrients or other substances with a nutritional or physiological effect. These may include vitamins, minerals, amino acids, essential fatty acids, dietary fibres, plant and herbal extracts or other substances.

Differentiation from food: While foods are primarily intended to meet daily energy and nutrient requirements through a normal diet, dietary supplements are specially formulated to provide specific nutrients that may not be consumed in sufficient quantities through the diet.

Differentiation from medication: Drugs are used to diagnose, treat, alleviate or prevent disease. They are subject to strict regulatory requirements and must undergo clinical trials to ensure their efficacy and safety. Food supplements, on the other hand, are not intended to treat or prevent disease and are subject to less stringent regulations. They are only intended to support health and do not have a therapeutic effect.

Different forms of food supplements

Food supplements are available in various forms to suit individual needs and preferences. The most common forms are

• Capsules: capsules are usually made of gelatine or vegetable cellulose and contain the active ingredients in powder or oil form. They are easy to swallow and disintegrate quickly in the stomach, releasing the nutrients.
• Tablets: Tablets are pressed powders that contain the active ingredients in compressed form. They are stable and have a long shelf life. Tablets can be produced in different sizes and shapes and are often coated to make swallowing easier.
• Powder: Powders can be dissolved in liquids such as water, juice or smoothies. This form is particularly beneficial for larger doses or for people who have difficulty swallowing capsules or tablets.
• Liquids: Liquid supplements are bottled and can be taken directly or mixed with drinks. They offer rapid absorption and are particularly suitable for people who do not like capsules or tablets.
• Gummy bears: This form is particularly popular with children and people who have difficulty with conventional dosage forms. They offer a tasty and convenient way to absorb nutrients.
• Sprays: Food supplements in spray form are sprayed directly into the mouth and offer rapid absorption through the oral mucosa. This form is particularly convenient when travelling and for people who have difficulty swallowing.

These different forms allow supplements to be flexibly integrated into everyday life and customised to ensure optimal absorption of the required nutrients.

Why food supplements are important

Supplementing the diet for nutrient deficiencies

In our modern world, it is not always easy to get all the nutrients we need from our diet alone. Nutrient deficiencies can be caused by a variety of factors, including an unbalanced diet, stress, environmental exposures or certain health conditions. Supplements can help fill these gaps and ensure that the body receives all the vitamins, minerals and other essential nutrients it needs.

One example of a common nutrient deficiency is vitamin D, which is primarily produced in the skin through exposure to sunlight. In regions with little sunlight or in people who spend most of their time indoors, a vitamin D deficiency can occur. Food supplements can provide valuable support here.

Support for special health needs

Food supplements can be used specifically to support special health needs. This is particularly important in different phases of life or when there is an increased need:

• Sport: Athletes and active people have a higher nutritional requirement to support their performance and promote regeneration. Food supplements such as protein powder, amino acids and electrolytes can help to cover the increased requirement and improve athletic performance.
• Age: Nutrient requirements change with increasing age. Older people often need more calcium and vitamin D for bone health and vitamin B12 and folic acid for cognitive function. Food supplements can help to fulfil these special needs and support health in old age.
• Pregnancy: During pregnancy, the need for certain nutrients such as folic acid, iron and omega-3 fatty acids increases, which are important for the healthy development of the baby and the well-being of the mother. Specialised pregnancy supplements can ensure that these nutrients are available in sufficient quantities.

Improving general well-being

Food supplements can also help to improve general well-being. They can boost the immune system, increase energy levels, promote skin health and support stress reduction. Some examples include:

• Antioxidants: Nutrients such as vitamin C, vitamin E and phytochemicals such as OPCs can help neutralise free radicals and protect cells from oxidative stress.
• Omega-3 fatty acids: These essential fatty acids are important for heart health, brain function and inflammation regulation. They can improve general well-being and prevent chronic diseases.
• Probiotics: These beneficial bacteria support gut health, aid digestion and boost the immune system. A healthy intestinal flora is crucial for general well-being and can be promoted by taking probiotics.
• Adaptogens: Plant compounds such as ashwagandha and rhodiola can help the body adapt to stress and increase stress resistance, leading to improved overall wellbeing.

Overall, dietary supplements offer a flexible and effective way to support health and promote wellbeing. They can be used in a targeted manner to cover specific nutritional needs and optimally supplement the diet.

Important nutrients in food supplements

Vitamins

Vitamins are essential micronutrients that the body needs to maintain a variety of functions. They play a central role in supporting the immune system, energy production, cell repair and many other important processes.

• Vitamin D: Vitamin D is crucial for bone health as it promotes the absorption of calcium and phosphate in the gut. A lack of vitamin D can lead to bone weakness and deformities. It also supports the immune system and can help to strengthen the body’s defences.
• Vitamin C: This water-soluble vitamin is a powerful antioxidant that neutralises free radicals and protects cells from oxidative stress. Vitamin C supports the immune system, promotes collagen production for healthy skin and helps heal wounds.

Minerals

Minerals are inorganic nutrients that are essential for a variety of bodily functions, including the maintenance of electrolyte balance, muscle and nerve function and bone health.

• Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis and muscle and nerve function. It also helps to regulate blood pressure and support bone health.
• Calcium: Calcium is the main component of bones and teeth. It also plays an important role in blood clotting, muscle contraction and nerve transmission. Adequate calcium intake is particularly important for the prevention of osteoporosis.

Omega-3 fatty acids

Omega-3 fatty acids are essential fats that are important for heart, brain and overall body health. They have anti-inflammatory properties and can reduce the risk of chronic diseases.

• EPA and DHA: These long-chain omega-3 fatty acids are mainly found in oily fish. They support heart health, improve brain function and have anti-inflammatory effects.

Antioxidants

Antioxidants are substances that protect cells from damage caused by free radicals. They play an important role in the prevention of chronic diseases and the promotion of general health.

• OPC (oligomeric proanthocyanidins): These powerful antioxidants are found in grape seeds, berries and some other fruits. OPC protects cells from oxidative stress, supports vascular health and can protect the skin from premature ageing.
• Vitamin E: Vitamin E is a fat-soluble antioxidant that protects cell membranes from damage caused by free radicals. It supports skin health, promotes immune function and helps reduce inflammation.

Plant extracts and herbs

Plant extracts and herbs contain a variety of bioactive compounds that offer various health benefits. They can reduce inflammation, boost immune function and improve overall well-being.

• Turmeric: Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It can help reduce chronic inflammation and support joint and heart health.
• Ashwagandha: Ashwagandha is an adaptogen that helps the body adapt to stress and increase stress resistance. It promotes mental clarity, reduces anxiety and improves sleep quality.

These nutrients play a crucial role in supporting overall health and well-being. By taking targeted supplements, you can ensure that your body receives all the nutrients it needs to function optimally and stay healthy.

Advantages of natural food supplements

High bioavailability and tolerability

Natural supplements offer the advantage of high bioavailability, which means that the nutrients can be efficiently absorbed and utilised by the body. This is often due to the fact that natural ingredients are in a form that the body can better recognise and metabolise. For example, natural sources of vitamins and minerals often contain accompanying substances such as enzymes, co-factors and secondary plant substances that improve absorption and utilisation.

In addition, natural food supplements are generally better tolerated. They do not contain any synthetic additives, colourings or preservatives, which can lead to intolerances or allergic reactions in sensitive individuals. This makes them an ideal choice for people with sensitive stomachs or allergies.

Reduction of synthetic additives

Another important advantage of natural food supplements is the reduction or complete absence of synthetic additives. Many conventional supplements contain artificial colours, flavours, binders and preservatives, which not only affect the quality of the product, but can also pose potential health risks.

Natural supplements instead rely on pure, unadulterated ingredients that come from natural sources. This reduces the risk of side effects and promotes holistic health. In addition, the ingredients are often organically grown and GMO-free, which also helps to reduce unwanted synthetic substances.

Sustainable and environmentally friendly production

The production of natural supplements often goes hand in hand with environmentally friendly and sustainable practices. Companies that focus on natural products make sure that their raw materials come from sustainable sources and are produced under fair conditions. This includes organic farming, which avoids the use of pesticides and synthetic fertilisers and promotes biodiversity.

Sustainability is also reflected in the packaging. Natural food supplements are often offered in recyclable or biodegradable packaging, which reduces the ecological footprint. The production processes themselves are also often more energy-efficient and less harmful to the environment, as they rely on environmentally friendly technologies and processes.

This environmentally conscious approach not only helps to protect the environment, but also supports consumer health by ensuring that products are free from harmful residues and contaminants. By choosing natural supplements, you are contributing to your own health and to the preservation of our planet.

To summarise, natural supplements offer numerous benefits: they are more bioavailable and tolerable, free from harmful synthetic additives and are produced in a way that protects the environment and promotes sustainable practices. These factors make natural supplements an excellent choice for anyone who wants to support their health in a responsible and environmentally friendly way.

Use and dosage of dietary supplements

Recommendations for daily intake

The correct use and dosage of supplements is essential to maximise their benefits and avoid health risks. Here are some general recommendations for daily intake:

• Follow the dosage instructions: Manufacturers provide specific dosage instructions on the packaging and leaflets of supplements. These should be followed exactly to avoid over- or underdosing.
• Regular intake: Food supplements should be taken regularly and preferably at the same time of day to ensure that the body is supplied with the necessary nutrients.
• Take with meals: Many supplements, especially fat-soluble vitamins (A, D, E, K) and omega-3 fatty acids, are better absorbed when taken with a meal. Meals that contain healthy fats improve the absorption of these nutrients.

Tips for combining and integrating into everyday life

The following tips can be helpful for integrating the intake of food supplements into your daily routine:

• Planning and routine: integrate the intake of supplements into your daily routines, e.g. at breakfast or dinner, to ensure regular intake.
• Combination of products: Some supplements work synergistically, meaning they support each other’s effects. For example, vitamin C promotes the absorption of iron. Find out about sensible combinations to maximise the benefits.
• Take with sufficient liquid: Always drink a glass of water with your supplements to make it easier to take them and aid absorption.
• Organisation: Use pill boxes or special organisers to prepare your daily portions and keep track of them. This is especially handy if you take multiple supplements.

Notes on possible interactions and precautions

When taking food supplements, it is important to be aware of possible interactions and precautions:

• Consult your doctor: Before you start taking supplements, you should consult your doctor or a nutritionist, especially if you are already taking medication or have health problems. This is important to avoid interactions and to ensure that the supplements are suitable for your specific needs.
• Interactions with medications: Some supplements can interfere with the effects of medications. For example, vitamin K can reduce the effect of blood-thinning medication. Your doctor can help you recognise and avoid possible interactions.
• Avoid overdosing: Overdosing on certain nutrients can pose health risks. For example, excessive doses of fat-soluble vitamins such as vitamins A and D can be toxic. Stick to the recommended dosages and avoid taking several supplements containing the same nutrients at the same time.
• Pay attention to quality: Choose food supplements from reputable manufacturers that guarantee quality and purity. Look for certifications and tests that confirm the safety and effectiveness of the products.

By following these recommendations for use and dosage as well as possible interactions, you can ensure that you benefit optimally from the advantages of food supplements without taking any health risks. Conscious and informed use of food supplements makes a significant contribution to promoting your health and well-being.

Conclusion

Dietary supplements provide valuable health support by helping to prevent nutritional deficiencies, fulfil specific health needs and improve overall wellbeing. They are available in various forms, such as capsules, tablets, powders and liquids, to suit individual needs. Natural supplements are characterised by their high bioavailability and tolerability and are free from synthetic additives, making them particularly safe and effective.

The integration of dietary supplements into the daily routine can be facilitated by conscious planning and regular intake. It is important to follow dosage instructions, be aware of possible interactions and seek advice from a doctor if necessary to ensure optimal utilisation.

To summarise, dietary supplements offer a flexible and effective way of supplementing the diet and promoting health. Through targeted selection and use, you can support health goals and contribute to an overall better well-being.