According to recent surveys, one in three people in Germany takes nutritional supplements or vitamins every day and one in four even takes more than one a day. The preparations shouldstrengthen our immune system, improve our performance, help us lose weight or correct a vitamin deficiency. Some groups of people, such as pregnant women, menopausal women, vegans and vegetarians or people with food allergies, generally have a higher need for certain nutrients and vitamins. But in order for these preparations to really have a positive effect on your health, there are a few important aspects that you should take into account when taking them. You can only find out whether dietary supplements make sense and lots of helpful tips in our article!
In the form of capsules, powder, tablets or liquid – dietary supplements with a wide variety of ingredients are now available in all possible forms and the range is growing rapidly from year to year. Whether in the drugstore, supermarket, pharmacy or even online - most of these products can be obtained without a prescription and are available almost everywhere. However, some dietary supplements can cause unpleasant side effects and it is therefore recommended that you first seek advice from a doctor.
Are dietary supplements useful? – Above all, pay attention to the correct dosage!
Supplementing with certain vitamins and nutrients only makes sense if you suffer from a specific illness or a confirmed deficiency such asVitamin B12 Deficiencyis present. And just like with everything else, when it comes to dietary supplements, it's the quantity that makes the poison and for this reason you should definitely stick to the manufacturer's recommended dosages when taking them and not exceed them. While you can't get too much of a vitamin or nutrient through your diet, the risk of overdosing from supplements is quite high. Too high a dose can lead to many unwanted side effects such as vomiting, diarrhea or abdominal pain. In extreme cases, it could even cause serious health problems such as liver damage.
- Iron – Caution is particularly advised when taking iron supplements and they should only be taken under medical supervision.Iron is an essential mineralfor the human body, whose main function is to transport oxygen to the tissues. It plays an important role in maintaining muscle and brain function as well as our immune system. An iron overdose significantly increases the risk of heart disease and cancer. If you experience symptoms such as abdominal cramps, chest pains or joint pain, you should definitely stop taking it and be examined by a doctor.
- Vitamins A, D and E are “fat-soluble” vitamins. This means that the excess is stored in the fatty tissue and in the liver. As with iron, an overdose of these vitamins can be life-threatening.
Only take the preparations according to specific instructions
Even the best nutritional supplement is no good if you take it incorrectly. For this reason, it is very important to carefully read the label of any medication you are taking. While some products are taken with a meal for optimal effect, others must be taken on an empty stomach. In addition, certain vitamins and minerals may affect the absorption or effectiveness of some medications. Fat-soluble vitamins, for example, should always be taken with a high-fat meal because this is the only way to support absorption.
Always read the labels carefully
When choosing a supplement and making sure the supplement is useful, it is particularly important to get accurate information about the ingredients it contains.
- Some manufacturers offer unrealistic benefits or promise results that are too quick.
- Even though some products are labeled as “organic” or “natural,” that does not mean they are suitable for you or have no side effects. Therefore, it is important to read the label on the packaging carefully or consult your family doctor.
- Some products promise not to cause any side effects - as already mentioned, most dietary supplements are highly concentrated and the risk of an overdose is unfortunately too great.
It must be taken at the optimal time
In order for the dietary supplements to be useful, the time at which they are taken also plays a very important role. This mainly depends on what purpose you are taking it for.
- Some of them provide you with energy and can lead to sleep disorders at night, while others have a more relaxing effect and thus promote healthy sleep.
- If the label says “without food,” it means that the supplements should be taken either 30 minutes before or 2 hours after a meal. For example, iron supplements must always be taken on an empty stomach, while zinc is better absorbed by the body in the evening before going to bed.
Watch out for interactions with other medications
A number of dietary supplements can interact harmfully with some medications. For example, St. John's wort can interfere with the effectiveness of birth control pills or antidepressants. A product containing vitamins K and E or gingko biloba should not be taken with blood thinners. So before you consider taking nutritional supplements, you should first consult your family doctor.
Store supplements properly
To prevent accidents, you should always keep food and medicine out of the reach of children. In addition, the products must always be stored in the product packaging. Read on the packaging whether you should store it in the refrigerator or in a dark cupboard at room temperature.
