Dietary supplements – health guide & encyclopedia

Food supplements are products that contain vitamins, minerals, trace elements or other substances in concentrated form. This should improve the supply of nutrients for an optimal metabolism of the body. Dietary supplements can be taken in a number of ways. Tablets, effervescent tablets and capsules as well as powder, drinking ampoules and bottles with dosing devices are available for this purpose.

Dietary supplements are considered food. They can contain plant or animal substances or be synthetically produced. Therefore, the admissibility for reasons of health protection is determined by legal regulations. If there is a medical effect, it would have to be approved as a medicinal product.

Approved dietary supplements are over-the-counter and available in a variety of stores and online. The manufacturers are responsible for the safety of the food supplements offered. They must report the funds to the Federal Office for Consumer Protection and Food Safety.

In order to avoid overdoses, there are recommendations for maximum amounts by the Federal Institute for Risk Assessment. There are no legally regulated upper limits. The type, amount and recommended intake of the ingredients must be noted on a label.

What dietary supplements are there?

The following permitted vitamins, minerals and trace elements can be found in dietary supplements:Vitamins :

• Vitamin A (including beta-carotene as provitamin A)

• Vitamins B1, B2, B3, B5 (pantothenic acid), B6, B9 (folic acid), B12

• Vitamin C (ascorbic acid)

• Vitamin D

• Vitamin E

• Biotin

Minerals and trace elements :

• Calcium

• Potassium

• Magnesium

• Sodium

• Eisen

• Iodine

• Zink

In addition, proteins, omega-3 and omega-6 fatty acids and amino acids as well as dietary fiber or carbohydrates are also offered as approved food supplements. Dietary supplements are available in a wide variety of colors and are available in different pack sizes. Daily, weekly or monthly packs can be purchased depending on your needs or intended use. Likewise, spa packs can be purchased for a period of several months. These are available in retail stores, supermarkets, drugstores and pharmacies, and online. The prices can differ significantly.

Useful or harmful?

Dietary supplements can act to compensate for an unbalanced diet. Nutrient deficiencies can arise from the restricted daily diet of vegans and vegetarians. A permanent lack of certain food areas can lead to an undersupply of certain nutrients.

However, sufficient nutrients are required for a regulated metabolism. Health damage can be prevented by supplementing the diet with appropriate food supplements. Nutrient deficiencies can also occur during the course of a strict diet. If the body lacks important nutrients to maintain functionality over a longer period of time, performance and well-being can deteriorate.

A strong immune system depends on a continuous supply of nutrients. To maintain the body’s defenses, combined nutrient concentrates are often taken in addition to the usual diet. Due to the special performance requirements of athletes, in many cases they resort to targeted food supplements. The increased intake of protein concentrates, amino acids, magnesium and vitamins from the B group improves training and muscle growth in strength athletes.

In the case of a physically demanding job, this supplement can also lead to increased performance. It can also counteract early signs of fatigue. Special deficits such as iron deficiency in women or undersupply due to the diet of older people can also be compensated for by targeted nutritional supplements if necessary. Individual vitamins such as vitamin E and minerals are also used for cosmetic treatment purposes as a dietary supplement. This applies in particular to the areas of skin and hair. A better nutrient supply should primarily improve blood circulation and cell supply.

Sickness support

Dietary supplements containing vitamins and minerals can also be used to support medical treatments. Vitamins and minerals are building blocks for the vital functionality of the metabolism and must be regularly ingested by the body in sufficient quantities. If the daily diet is no longer sufficient, physical and mental health problems can arise. In addition to an undersupply, complaints can also arise from oversupply in individual cases.

In the case of special needs, intake of dietary supplements may be indicated as a supplement to medical treatment. This applies in particular to risk groups such as pregnant women, the elderly or small children. Supplementing your diet with vitamin A can be useful temporarily during the growth process.A needs-based food supplement with vitamins from the B group is used for nervous problems, to generate energy or to regenerate muscles . The main protective vitamin C is often taken in combination with other nutrients as an additional strengthening of the immune system and as cell protection with the usual diet.

Smokers have an increased need for vitamin C. To prevent colds in the colder seasons, an additional intake of vitamin C is widespread. Vitamin E also improves the functionality of the immune system, binds free radicals and optimizes cell renewal.

Allergy sufferers who suffer from nutrient deficiencies due to not eating certain foods can compensate for them with suitable food supplements. This also applies to patients who, due to a serious illness, are only able to eat to a limited extent. Magnesium is involved in numerous metabolic processes. It is used medically for heart problems or for treating acute hearing loss. An adequate supply of calcium is important for bones and teeth. The regulation of the thyroid hormones is positively influenced by iodine. An intake of sodium and potassium has a beneficial effect on the fluid balance of the body.

Application in naturopathy

Dietary supplements are also used in naturopathy. The natural food supplements on offer include fresh juices without additives, teas and herbs. Proven remedies from traditional Chinese medicine are also offered. Ginseng, for example, with its high vitamin B content, has a positive effect on the heart and performance. This can delay signs of fatigue.

Mate teas or rooibos teas are also said to prevent signs of fatigue due to their high nutrient content. The active ingredients in Ginko are said to help improve cerebral circulation and thereby reduce poor concentration. Seeds such as psyllium or chia seeds are increasingly in demand as dietary supplements. In addition to omega-3 and omega-6 fatty acids, fiber and antioxidants, chia seeds also contain vitamins B1, B3 and E.

In addition, this natural food supplement has calcium, magnesium and iron as well as phosphorus, zinc and copper. Algae are also used as a dietary supplement. The flesh of the acai berry is said to contain antioxidant substances. In naturopathy, vitamins and minerals are used in a variety of different dosage forms. Some vitamins and minerals are said to have cancer-preventive, antibacterial and anti-inflammatory effects without this being sufficiently scientifically proven. Vitamin supplements should no longer be taken after the noted expiration date.

Risks and side effects

In the case of fat-soluble vitamins in particular, there is a risk of a health-endangering overdose when taking dietary supplements. This is primarily due to the storage capacity of this vitamin group. A regular intake of vitamins A, D, E and K should be done carefully and as needed, taking into account the dosage instructions. Study results indicate that an increased intake of beta-carotene (precursor of vitamin A) can increase the risk of lung cancer in smokers.

Bone and kidney health problems are possible if you take too much vitamin D. An overdose of vitamin E can lead to high blood pressure . Contrary to earlier assessments, an overdose of the water-soluble C vitamin can lead to metabolic problems. A significant overdose of vitamin B can cause allergic reactions in individual cases. Excess potassium can lead to kidney problems.

A high magnesium overdose can cause diarrhea , abdominal pain and nausea , and cramps. In high concentrations and over a long period of time, taking selenium supplements can cause poisoning. Symptoms such as hair loss , nerve disorders or liver damage can occur.

Dietary supplements can be taken as needed to prevent undersupply in addition to the usual diet. If there is an increased need, especially in athletes, overdoses should be avoided to protect health.