Dietary supplements are available in the form of capsules, tablets, powders, drinking ampoules or effervescent tablets. Vitamins and minerals that are normally found in food are offered in a concentrated, easy-to-dose form.
They must comply with legal requirements and the dosage must be legible and clearly marked on the packaging. The label should contain the following information: Ingredients (amount and dose), recommended daily ration, note that the food supplements are not a substitute for a healthy and varied diet, advice to keep them out of the reach of children.
Nutritional supplement center
l are obtained either from plant, animal or synthetic sources and are not medicinal products, so they have no pharmacological effect and must in no way have an influence on our natural metabolism, but only support it.
If you eat a balanced diet, you should normally not have a nutritional deficiency.
If you still want to use dietary supplements, you should definitely familiarize yourself with the dosage recommendations to avoid overdosing. It is quite possible to balance certain deficiencies with a temporary, conscientious intake.
Popular nutrients at a glance
One of the most famous vitamins is the water-soluble vitamin C, also called ascorbic acid. In its natural form, it is found in many types of fruit and vegetables and plays a key role in building collagen (bones, connective tissue and cartilage). Vitamin C protects cells from free radicals and is involved in many metabolic processes. Since it is soluble in water, it cannot be stored in the body for long. If you ingest too much of it, it is excreted from the body in the urine.
is very helpful in the case of a proven iron deficiency, because it helps our body to absorb iron better. It is best to take an iron supplement with juice containing vitamin C, e.g. orange. Fortunately, almost nobody in our part of the world suffers from an acute vitamin C deficiency.
There are two forms of vitamin D: animal (D3) and vegetable (D2). It strengthens the bones and influences muscle strength (regulates the calcium balance and phosphate metabolism). Unlike other essential nutrients, this vitamin cannot be obtained solely through food. It is also synthesized in the skin. Sunlight is required for this synthesis. In the winter months it is rather difficult for us to catch enough sun rays. The interesting thing is: Vitamin D is fat-soluble. That is, it can be saved. So if we can do enough with us in summer Vitamin D
supply, the storage facility should actually be able to get us through the winter. If there is sufficient sunlight, our needs will be covered to 80-90%. Small amounts are also ingested through food. These foods are high in vitamin D: salmon, eel, oysters, herring, liver, eggs, mushrooms, and chanterelles.
How does a vitamin D deficiency manifest itself in adults?
The bones become softer and joint pain occurs. You are quickly exhausted and the muscles are weak. As osteomalacia progresses, the bones can bend and even break. In the elderly, if there is an insufficient supply of vitamin D, osteoporosis can occur. Some studies even suggest that diabetes (type 1), arthritis (rheumatic) and multiple sclerosis are associated with vitamin D deficiency.
Vitamin A is only absorbed through food and is found mainly in beef liver. This form is also called retinol. Our body gets beta-carotene from carrots, spinach or kale, from which we can then produce vitamin A. Vitamin A can be stored in our liver for up to 12 months and we can thus bridge times when insufficient vitamin A is absorbed. The human body even stores vitamin A in the tissue of the lungs and eyes, it is often referred to as the "eye vitamin". Vitamin A has important functions for our immune system and our growth. It also supports cell and tissue formation and is essential to eyesight. It actively helps the retina and lens to protect themselves from free radicals. A vitamin A deficiency can often be recognized in developing countries by yellowish spots (early stage) on the often too dry conjunctiva of the eye. Long-term deficiency can even lead to blindness. There is hardly any vitamin A deficiency in western industrialized countries.
Biotin, also known as vitamin B7 or vitamin H, is one of the water-soluble B vitamins. It is known for its beneficial effects on Skin, nails and hair.
The body cannot produce enough biotin itself, so it has to be taken in through food. Since many foods unfortunately only have a low content of biotin (e.g. beef liver, yeast, egg yolk, peanuts and oatmeal, cereals and cereal products, milk and dairy products, tomatoes, carrots, cheese and meat) have a slightly lower content, dietary supplements in capsule form are very good popular when it comes to the need for biotin. It supports so-called keratin proteins and thus the maintenance of healthy skin and hair and also the growth of blood cells, sebum glands and nerve tissue. A biotin deficiency can manifest itself in many ways, for example through hair loss, scaly red skin, torn corners of the mouth and brittle nails.
Dietary supplements are not a substitute for a balanced diet, but they can be a good sensible option with certain diets or living conditions.