For many people it is difficult to meet the nutritional needs of the body through Nutrition to cover. The reasons for this are manifold and include the individual genetic makeup, the microbiome and other conditions. It therefore makes sense to supplement certain substances if there is a proven need. In this article you will find out which supplements these are and why it might be useful to take them.
Why should I take certain supplements when needed?
The opinion that a varied and balanced diet provides people with all the nutrients they need is widespread. Even if this very often covers the need for essential amino acids, fatty acids, vitamins and minerals, this is not a given. Certain diets and living conditions increase the need for certain substances. For example, pregnancy can increase the need for Iodine, Iron and folic acid. Regular physical activity also requires an adjustment of the diet, with more calories and amino acids that are beneficial for muscle metabolism.
The eating habits prevalent in the western world, with a high proportion of nutritionally poorly composed foods with high sugar, fat and salt content, cover the daily calorie requirement, but contribute to the development of diabetes, obesity and the associated metabolic syndrome. The exponential increase in these diseases in recent decades underlines the need to focus on healthy nutrition and selected micronutrients. An important prerequisite for this is an inventory analysis through regular blood tests.
Apart from replenishing deficiencies, it can also be useful to supplement certain substances with the aim of having a positive effect on health and longevity.
Vitamin D
Vitamin D is often referred to as just a vitamin, but has hormone-like effects. Studies show that despite the presence of vitamin D in some foods and the body's own biosynthesis via the skin, many people in Germany have low vitamin D levels or a deficiency. According to the Robert Koch Institute, more than half of adults in Germany are not optimally supplied with vitamin D. To determine your situation, you should therefore have your vitamin D level determined at regular intervals. For this, the laboratory value must be 25-hydroxycholecalciferol be tested.
Why vitamin D deficiency?
Despite sunshine, many people in Germany have a vitamin D deficiency. In winter in particular, it is difficult to produce enough vitamin D through the skin. Daily office life and wearing clothes can also prevent sufficient vitamin D synthesis. The consequences include a weakened Immune system, muscle weakness and impaired bone metabolism.
Important: An overdose of vitamin D can lead to side effects such as kidney damage and cardiac arrhythmia. Even if this only occurs with extremely high doses, you should have your vitamin D levels in your blood measured before you start taking it. This analysis also makes it easier to estimate your daily requirements!
Long-chain omega-3 fatty acids
The Omega fatty acids 3 Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) contribute to the maintenance of normal heart function, normal blood pressure and normal blood triglyceride concentrations. In addition, DHA supports the maintenance of normal brain function and vision. In the food chain, DHA and EPA are obtained from Algae These are then absorbed by fish and accumulate there. An Omega-3-rich Algae oil is also a very good way to supply yourself with long-chain fatty acids.
However, these valuable, long-chain omega-3 fatty acids are rarely found in our diet. Why? Only a few people eat enough omega-3-rich foods with high DHA and EPA content. They are found almost exclusively in large quantities in fish. However, due to the possible heavy metal contamination of fish and personal taste, many people avoid it. (The American bestselling author Mark Hyman even suffered mercury poisoning from his fish consumption) Therefore, supplements should be considered to supply the body with these important fatty acids. Studies show, among other things, a possible positive connection between EPA and DHA in cardiovascular diseases, body weight, eye health, brain development and our immune system.
Iron
Iron is an essential metal that we need for many functions in our body. It must therefore be consumed in sufficient quantities through food, which is sometimes difficult, especially for women. Pregnancy and menstruation both lead to an increased need for iron. In addition, so-called iron deficiency anemia is the leading cause of anemia worldwide. The number of red blood cells is too low. How is this connected?
Iron is a component of hemoglobin - the molecule that gives our blood its red color. Without iron, we would not be able to transport oxygen in our bodies. Symptoms of exhaustion, loss of performance or pale skin are cardinal symptoms of iron-related anemia. Your doctor can easily check your iron supply with a blood sample. During annual check-ups, the ferritin level and the iron in the serum are usually determined routinely.
Kreatina-monohydrate
Creatine is a substance produced by the body from several amino acids in the liver and kidneys. Our organism produces about 1-2 g of the molecule every day, which is used as an energy substrate especially during fast and explosive physical activityIn combination with strength training, creatine increases the effect on the muscles. This is why creatine is a popular supplement, especially among athletes. The most common form is Kreatina-monohydrateCreatine also has a positive effect on older people and in the context of maintaining health. Old age is often associated with lower muscle mass. To prevent falls or unsteady gait, it is beneficial to maintain and train muscles. Creatine can help with this.
Longevity Supplements
The last group of molecules that you can add to your diet are longevity supplements. These substances target molecular longevity pathways and aim to counteract the age-related decline in vital functions. For example, our antioxidant system of radiance and the Autophagy, also known as the cell's own garbage disposal, is increasingly overwhelmed with the cellular waste. senescent cells in the body, which limit the functionality of the remaining healthy cells. You can find out more about this in our article on Senescence. As if that wasn’t enough, problems arise with the Energy supply at the mitochondrial level, because certain molecules are no longer available in sufficient quantities. In recent years, research has taken a closer look at promising substances. These include Spermidin, Resveratrol, Quercetin, carnosine, alpha-ketoglutarate, betaines and glucosamine.
Conclusion
A healthy and balanced diet does not always provide people with all the necessary nutrients, as the physical starting situation varies from individual to individual. Five supplements or groups are particularly suitable for compensating for the most common deficiencies. These include vitamin D, long-chain omega-3 fatty acids, iron, creatine monohydrate and the group of longevity supplements. A well-coordinated and scientifically based supplement routine, together with a healthy diet, can have a positive effect on our health and performance. The first step is to determine various blood values in order to assess your starting situation and respond to deficiencies as needed.
Sources
Books
- Robert Koch Institute: Vitamin D status in Germany. 2016. Available at: https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsJ/FactSheets/JoHM_2016_02_ernaehrung4.pdf?__blob=publicationFile
- Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. PMID: 22332096; PMCID: PMC3262608.
- Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014 Feb;19(2):164-74. PMID: 24778671; PMCID: PMC3999603.
- Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021 Jan 29;13(2):447. doi: 10.3390/nu13020447. PMID: 33572884; PMCID: PMC7910963.
graphics
The images were purchased under license from Canva.
