Which supplements should you take?

Which Should you take supplements? Good question. And one that often comes up in everyday life. Especially when you're standing in the drugstore in front of the seemingly endless shelf of dietary supplements, with vitamins from A to Z practically beckoning to you.

Dietary supplements are playing an increasingly important role in our daily lives. A powder here, a pill there. What many don't know: Incorrect supplementation can also have negative effects. It is therefore important to be well-informed and to know which supplements you really need. That's why we're addressing the following questions today: Which Should you take supplements? Which dietary supplements are useful? And what are good dietary supplements?

Your knowledge to go: Which Should one take supplements?

• Supplements They can fill nutrient gaps when dietary intake is insufficient – ​​but they are not a substitute for a balanced diet!

• Which supplements are right for you is individual and depends on factors such as your lifestyle, age, and diet.

• Many people in Germany could benefit from supplementing with vitamin D, omega-3 fatty acids, and using iodized salt.

What are supplements and when are they useful?

Supplements are concentrated, dosed nutrients that can influence the body or nutritional status. This means that nutrients like vitamins or minerals are packaged in small pills, powders, capsules, effervescent tablets, or other tablets and liquids. They can help supply our bodies with nutrients. However, dietary supplements are not a substitute for a healthy diet, but (as the name suggests) only a supplement!
Bad news for all vegetable haters: Supplements are therefore not an alternative to carrots, broccoli & Co.!

So, now let's get to the topic: Which Should one take supplements?

Overview: Which Should one take supplements?

Just a quick note beforehand: Which supplements you should take is highly individual and depends on your lifestyle, diet, and much more. Therefore, we unfortunately can't give you a personalized recommendation with exact amounts. That would have been too good to be true!
But don't worry, we'll give you a brief overview of standard dietary supplements and explain what might be useful for whom.

Brief disclaimer: The information in the following sections applies only to healthy people and is only general, blanket information. Recommendations and do not replace individual consultation!

Okay, now for real – Which Should one take supplements?

General population

In Germany, there are several nutrients that many people do not get enough of through a balanced diet. These are iodine, vitamin D, and omega-3 fatty acids.

• iodine
  It is generally recommended to use iodized salt and to consume products made with iodized salt, such as bread, in order to ingest enough iodine.Extra iodine supplements are only necessary in special situations such as pregnancy. In everyday life, the use of iodized salt is perfectly sufficient.
  Iodized salt is not a supplement in the usual sense, but it is listed here because attention should be paid to intake and many people are still unaware of it.
  
  

• Vitamin D
  Vitamin D is hardly absorbed through food; instead, the body produces it itself when we spend time in the sun at midday. The problem? The German weather and our lifestyle. Most of us simply don't have time to sit in the sun or go for a walk at midday. And we don't even need to talk about the weather in winter – the sun is a rare visitor then. Vitamin D supplementation can therefore be beneficial all year round, but especially in winter. Many people opt for combination products containing both vitamin D and vitamin K2.
  Very important: If you want to be sure that you are not supplementing beyond your needs, you can have your vitamin D levels tested!
  
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• Omega-3 fatty acids
  Do you eat fish once or twice a week? If so, you can skip this section. If not, this is important for you: Omega-3 fatty acids are relevant for various areas of our body! Here's how the two omega-3 fatty acids contribute... EPA and DHA contribute to normal heart function (at 250 mg/day). Unfortunately, these fatty acids are mainly found in fish (and in small amounts in seeds, nuts, and certain oils). So, if you don't eat fish regularly, omega-3 fatty acid supplementation might be right for you! Supplements are available in capsule or oil form. And besides the well-known fish oil, there are also vegetarian and vegan products made from algae!

So, now you have a first impression, which Dietary supplements are generally recommended or even possible to take! But what about different population groups?

Women

Women's nutritional needs are unique and vary significantly throughout different phases of life. Therefore, we decided not to simply touch on this topic briefly here, but to create dedicated blog articles on it:

Which supplements should women take?

Which supplements should you take during pregnancy?

Feel free to read up on the topics, it's incredibly interesting!

Vegetarian and vegan diets

In vegetarian and vegan diets, it can be difficult or even impossible to get enough of some nutrients. In this case, dietary supplements are your perfect companion!

Which Should you take supplements if you are vegetarian?

Possibly vitamin B12 + Supplement recommendation for the general population and other groups
Furthermore, regular testing for iron deficiency is recommended.

• Vitamin B12 is mainly found in animal products (especially meat).

• Iron from plant sources is often less well absorbed than iron from animal sources.Therefore, plant-based iron sources should always be combined with vitamin C-rich foods such as bell peppers, as this increases absorption!

In our article "Supplements in a vegetarian diet"You'll find out more about it!"

Which Should you take supplements if you live a vegan lifestyle?

Vitamin B12, zinc + supplement recommendation for the general population and other groups

• Vitamin B12 is mainly found in animal products (especially meat).

• Zinc can be absorbed through plant-based foods such as legumes, yet vegans often have lower zinc levels.

Pay attention to your calcium intake: Include calcium-rich or fortified foods in your diet and consider supplementation if you are not meeting the recommended intake.

• Calcium is mainly found in animal products.

Furthermore, regular testing for iron deficiency is recommended, and protein intake should be monitored!

• Iron from plant sources is less readily absorbed than iron from animal sources. Therefore, plant-based iron sources should always be combined with foods containing vitamin C, such as bell peppers, as this increases absorption!

Older people aged 65 and over

Nutritional needs change with age. We've talked about this many times; for example, you need more protein. Another reason to order some protein shakes for Grandma and Grandpa along with your next order.

But it's not just nutritional needs that often change; eating habits do too. Especially in old age, chewing becomes less effective, appetite decreases, and people may eat less or simply no longer tolerate certain food groups. This can negatively impact nutrient absorption. Here, too, dietary supplements can help ensure adequate nutrient intake.

Which Should you take supplements as you get older? Basically, the recommendations for the general population still apply. other groups presented here. For example, if you are super fit and exercise regularly, the next section is important for you.
This actually brings us to an important point: There are 70-year-olds who can still run a marathon, are largely healthy, and eat their 5 portions of fruit and vegetables every day.
At the same time, there are also 70-year-olds who are unfortunately no longer doing so well, who are ill and can no longer eat much.
These two people are as different as night and day, and their nutritional and supplement needs are just as different. The senior population is so heterogeneous that it's difficult to give universally applicable advice.

Therefore, we will now look at nutrients that often become critical in old age – in addition to the nutrients already mentioned, which are also problematic in the general population.Then you can individually assess your supply situation:

• Vitamin B12

• Calcium

• iron

• zinc

• Proteins

My tip for you: Pay attention to your diet for a few days and see (perhaps using a tracking app) which nutrients you're not getting enough of. Then you can first try to increase your intake of those nutrients through your diet, and if that's not enough, you can (ideally after consulting a doctor) consider supplements.
Warning: Interactions can occur between some medications and dietary supplements. So take good care of yourself!

Which The question of which dietary supplements one should take in old age is therefore very individual – advice from specialists is often helpful in this regard.

Active sports

In the fitness world, supplements have a completely different significance. Here, it's often not just vitamins and minerals that are supplemented, but also other substances like BCAAs and EAAs. & Unfortunately, we can't cover all the nutrients here, otherwise the article would be 20 pages long, but I'm happy to give you a first insight into the topic. Which Should you take supplements if you exercise regularly?
The same recommendations apply here as for the general population and other groups to which you belong (vegetarian diets, etc.). AZinc, magnesium and proteins can also play a role in sports – for example, they contribute to normal muscle function or to the maintenance of muscle mass.
If you train regularly and intensely, creatine might also be of interest to you. Learn more in our [article/section/etc.]. Articles about creatine.

protein powder & Co.

Let's briefly discuss a very special supplement: high-protein products! Athletes, seniors, and vegetarians and vegans often use protein shakes, protein bars, and similar products to meet their protein needs. High-protein products are an easy way to incorporate more protein into your daily routine. When choosing these, look for products with clean and easily digestible ingredients.
The important thing is: these products are usually not absolutely necessary, but can be really practical in everyday life and make a healthy diet easier.

After we have clarified, which Regarding supplements, let's now turn to the question: Supplements – yes or no?

Dietary supplements: Pros and cons

Supplements can be very helpful and contribute to your nutrient supply.
Despite it However, you shouldn't just take all sorts of vitamins willy-nilly, but first try to meet your nutritional needs with a balanced diet. Because, as already mentioned at the beginning,Dietary supplements should always be only a supplement and not a replacement for a healthy diet.

In our article “What are dietary supplements?“ Let's take a closer look at this topic, potential risks, and important rules of conduct when dealing with dietary supplements.
And very importantly: It's not just important which nutritional supplement you take, but also when. Read more about it here: When should you take dietary supplements?

Conclusion: Which supplements do I need?

You already notice… the question “Which "Should I take supplements?" isn't exactly an easy question to answer. Hopefully, this article has given you a brief overview of the topic, and you're not quite as clueless as before! ;)
If you would like to learn more about your personal needs, I can recommend a consultation with a specialist!

Want to create your own nutritional routine? Then take a look at our Shop for high-quality nutritional supplements over!

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literature & Sources

1. BZfE (Federal Centre for Nutrition) at the Federal Office for Agriculture and Food (BLE); Seeher, J.; Thiesmeier-Dormann, C. & Schmidt-Packmohr, C. (2023). Vitamins, minerals, and more: When is dietary supplementation advisable? In: Kompass Ernährung, 27(1).

2. DGE (German Nutrition Society) e.V. ) (o.J). Reference values. https://www.dge.de/wissenschaft/
   reference values/

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.