Dietary supplements are everywhere – but which ones are actually beneficial? Not everyone needs them, but in certain cases, they can help compensate for nutrient deficiencies. Find out more about useful dietary supplements and what to consider when taking them.
What Are Dietary Supplements, and Do You Really Need Them?
Dietary supplements (DS) are products designed to complement a regular diet. They contain concentrated nutrients such as vitamins, minerals, or other substances with nutritional or physiological effects. These come in the form of tablets, capsules, powders, or liquids.
In general, a balanced and varied diet provides all the necessary nutrients for a healthy individual. Nutrient deficiencies are rare with a good diet, except for vitamin D, which is primarily produced through sun exposure on the skin.
A nutrient deficiency should always be addressed through a balanced diet first. If that is not possible, useful dietary supplements can help. It is important to follow scientifically based reference values when taking supplements.
Which Supplements Should You Take? An Overview of the Most Useful Dietary Supplements
If you want to complement your diet with supplements, the most important rule is:
Supplement what you lack.
Everyone is different, and not everyone has the same deficiencies. It is advisable to check for deficiencies through a blood test with a doctor. For a short period, common dietary supplements from drugstores can usually be taken without concern. However, it is not recommended to take certain supplements “blindly” over a long period, as overdosing can lead to unwanted side effects. Additionally, some supplements may interfere with medication effectiveness, so always check beforehand or consult your doctor.
That said, here are the most common nutrient deficiencies that can be effectively addressed with supplements:
Vitamin D
A vitamin D deficiency can occur when you get little sunlight exposure, which is often the case in winter. Elderly individuals and infants are also at higher risk. Typical symptoms include fatigue, a weakened immune system, muscle and bone weakness, and pain.
Supplementing with vitamin D can be especially beneficial during winter months, as it also enhances calcium and phosphorus absorption in the body. This helps maintain strong bones and teeth, which is why it is sometimes prescribed for osteoporosis prevention.
Calcium
Calcium is found in many foods, especially dairy products. Deficiency is common in people with lactose intolerance or those following a vegan diet. Other risk factors include menopause and certain conditions like Cushing’s syndrome. Symptoms may include brittle nails, muscle cramps, and an increased risk of osteoporosis.
Calcium supplements, often combined with vitamin D, can promote bone health. A diet rich in dairy products can also help prevent calcium deficiency.
Omega-3 Fatty Acids
People who consume little fatty fish or healthy fats (see our article) often lack omega-3 fatty acids. Pregnant and breastfeeding women also have an increased need. Scientific studies confirm that adequate intake supports healthy blood pressure, heart function, vision, and brain function. Additionally, omega-3s play a crucial role in fetal development.
Omega-3 supplements, such as fish oil or algae oil (for vegans), can help improve intake. However, small dietary adjustments can also be effective: eating more seafood, adding a few teaspoons of chia seeds to breakfast, or incorporating coconut oil, hemp oil, olive oil, or flaxseed oil can work wonders.
Magnesium
Magnesium deficiency typically occurs when the body loses a lot of fluids, such as in elderly individuals taking diuretics or laxatives. Intense physical activity or gastrointestinal disorders can also lead to fluid and magnesium loss. Common symptoms include fatigue, muscle twitches, and cramps.
Magnesium supplements can help meet this need. Magnesium-rich mineral water (at least 50 mg per liter) is also beneficial and often sufficient during physical exertion.
Zinc
Zinc is primarily found in animal products such as meat, fish, cheese, and eggs, in smaller quantities also in legumes and nuts. A deficiency is more common in individuals with restricted diets, such as vegans. Additionally, athletes may experience zinc loss through sweating. Symptoms include a weakened immune system and poor wound healing.
Zinc supplements can help, but they should not be taken in excessive amounts, as zinc is a heavy metal and overdosing can lead to toxicity.
Iron
Iron deficiency is particularly common in women of childbearing age due to menstrual blood loss. Pregnant women, vegetarians, and vegans may also experience deficiencies. Iron is essential for oxygen transport in the body, and a deficiency can lead to fatigue, lack of motivation, paleness, shortness of breath, and concentration problems.
Iron supplements, such as iron(II) gluconate, can help, and they are often taken with vitamin C to enhance absorption. The belief that spinach is high in iron is somewhat misleading—while spinach contains about 3.4 mg of iron per 100 grams, it also contains vitamin C, which aids absorption. However, our bodies absorb iron from animal sources more efficiently than from plant sources, which is one reason plant-based diets may lead to deficiencies.
The highest iron content is found in animal liver, ranging from 7 to 20 mg per 100 grams, depending on the source and preparation. Plant-based alternatives include sesame seeds (approx. 10 mg per 100 grams), pistachios (approx. 7.3 mg), cashews (approx. 6.3 mg), and chanterelle mushrooms (approx. 5.8 mg).
Probiotics
Probiotics are beneficial bacteria that naturally inhabit our intestines and contribute to a healthy gut microbiome. A diet low in fiber and high in processed foods, alcohol, coffee, or soft drinks can disrupt gut flora. Antibiotic use also kills off good bacteria, further affecting gut health. An imbalanced gut can lead to allergies, food intolerances, skin problems, bloating, or frequent infections.
For this reason, probiotics are often prescribed alongside antibiotics. Those looking to support gut health can take over-the-counter probiotics from the pharmacy or focus on a plant-based, fiber-rich diet.
Zusammenfassung
Useful Dietary supplements can be a valuable support for the body, especially when nutrient deficiencies arise due to diet or specific life circumstances. However, before taking any supplement, it is essential to know your own needs. A balanced diet should always be the foundation, and long-term supplementation should only be done in cases of confirmed deficiency. In any case, it is advisable to research thoroughly and seek medical advice if unsure, to avoid overdosing and potential interactions with medications.
