Supplements - useful or just expensive?
- dunjadb
- 26. Sept. 2024
- 4 Min. Lesezeit
In today's world, the range of available dietary supplements is almost overwhelming, and the marketing surrounding these products is so intense that it often gives the impression that we can hardly get by without powders and pills. Whether for more energy, better sleep, healthy skin, or faster fat loss – it seems there’s a simple solution for every problem, just waiting to fulfill all these promises.
These simple solutions are naturally tempting, especially in a hectic daily life where time for a balanced diet or regular exercise is often scarce. However, it's important to understand that supplements are not magical cures. While they can be useful in certain cases and for specific nutrient deficiencies, a balanced, nutrient-rich diet remains the best foundation for long-term health. Quality supplements can be a meaningful addition, but they are by no means a replacement for a healthy lifestyle.
Why supplements can play a role:
The quality of our food has changed over the past few decades. Intensive agricultural practices, depleted soils, and the use of pesticides have led to many foods no longer having the same nutrient density they once did. Studies show that the content of minerals and vitamins in fruits and vegetables has decreased, which is linked to modern farming methods and long storage times (Smith et al., 2019).
In addition, our modern lifestyle increases the need for certain nutrients. Stress, irregular sleep, unhealthy eating habits, medication use, and environmental pollutants challenge our bodies daily, which can lead to a greater need for vitamins and minerals than we can get from food alone.
Do you really need supplements?
There’s no denying that a balanced diet is the best way to obtain essential nutrients. Supplements are often not strictly necessary if one maintains a varied and healthy diet. Nevertheless, they greatly simplify daily life. They offer a practical way to fill nutrient gaps, especially when daily stress and time constraints make it difficult to always eat optimally.
From my perspective, there are two supplements I recommend to almost everyone due to their fundamental importance to our health – Vitamin D3 and Omega-3 fatty acids.
Omega-3 and Vitamin D: Essential Nutrients
Omega-3 fatty acids are essential, meaning our bodies cannot produce them – we must obtain them through diet or supplementation. They are crucial for brain function, cardiovascular health, and the immune system. In particular, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have anti-inflammatory effects and help reduce chronic inflammation in the body, which is associated with many modern diseases, including heart disease, diabetes, and autoimmune disorders. They are primarily found in fatty fish such as salmon, mackerel, and sardines, but also in algae oil, a plant-based source of DHA and EPA. Since fish and algae oil are foods that are less frequently consumed, many people struggle to meet their daily requirements through diet alone. A targeted supplement can be beneficial here.
Vitamin D3 plays a key role in the immune system, bone health, and many other physiological processes. It is often referred to as the "sunshine vitamin" because the body produces it in response to sunlight exposure. However, many people suffer from vitamin D deficiency, especially in regions with little sunlight or during the winter months. A deficiency can lead to various health problems, including an increased risk of infections, osteoporosis, and even some chronic diseases (Brenner et al., 2020).
A word of caution:
Although Omega-3 and Vitamin D can benefit many people, it’s important to use supplements carefully and not “blindly.” The "MMM rule" is a good guideline: Measure, Modify, Measure. Before taking supplements, you should have your blood levels checked by a trusted doctor, supplement accordingly, and retest your levels after a few months to track progress.
Not all supplements are the same:
There are countless supplements on the market, but not all are of the same value. Quality is a crucial factor. Dietary supplements are subject to less stringent regulations than pharmaceuticals in many countries, meaning that the quality of ingredients can vary greatly. Research has shown that some products do not contain the promised nutrient amounts, may have contaminants, or include synthetic additives that are less easily absorbed by the body (Reid et al., 2021).
Therefore, it's essential to carefully evaluate and choose products from reputable manufacturers that offer transparency regarding the origin and quality of their ingredients. It’s worth looking for certifications like GMP (Good Manufacturing Practice) or ISO standards, which indicate high product quality.
If you're interested, you can find products at the end of this article that I have personally tried, use myself, and also recommend to my clients.
Conclusion
Supplements can be a valuable addition to your diet, especially when it’s difficult to meet certain nutrient needs, such as Omega-3 and Vitamin D, through food alone. They make it easier to fill the gaps that can arise from an unbalanced diet or stress in a busy lifestyle. However, it’s crucial to ensure the quality of the products and that the use of supplements is based on individual needs. The "MMM rule" (Measure, Modify, Measure) can help determine and monitor nutrient requirements. Yet despite the potential benefits of supplements, a natural, varied diet remains the indispensable foundation for your health – not even the best supplement can replace it.
High-quality Omega-3 algae oil:
High-quality Vitamin D3 drops:
*I receive a small commission on purchases. By doing so, you support my work and the dedication that goes into creating content like this – thank you!
Sources:
Smith, V., Edwards, R., & Berry, R. (2019). Impact of Modern Agricultural Practices on the Nutrient Density of Food. Journal of Nutritional Science, 8, e29.
Brenner, H., & Holleczek, B. (2020). Vitamin D deficiency and mortality: Results from a large cohort study in older adults. Journal of Endocrinology, 245(1), R1-R9.
Reid, I. R., Bristow, S. M., & Bolland, M. J. (2021). Calcium supplements: Balancing benefits and risks. The Lancet Diabetes & Endocrinology, 9(1), 13-22.