For many people, a healthy diet and physical fitness are a given. But not everyone always sticks to the recommended quantities, sensible selection and correct preparation of food. In some cases a supplement is possible, in others it is even necessary. Medicine, science and food experts have been discussing the effects of food supplements for decades.
Dietary behavior of Germans
The Federal Office of Consumer Protection and Food provides recommendations and assessments that are primarily aimed at the well-being of users. On the other hand, blanket statements often only address partial aspects of supplements that may be useful for some people but are less likely to be beneficial for others. In Germany, over 50 percent of men and over 70 percent of women stated in a survey that they eat fruit and vegetables every day (Those: Statesman). Nutritional behavior has changed over the years, but since intolerances, allergies or nutritional deficiencies have become apparent, consumers have to pay more and more attention to the ingredients in food.
Overview of the dossier
Figure 1: Supplements are plant-based or chemical-based.
The articles and documents covered are divided into two categories. First of all, it's about the food supplements for non-athletes, which receive a different evaluation than the supplements for athletes. The medical assessments are complemented by contributions from food experts. The German Society for Nutrition in Bonn supports research in the field of nutritional science and regularly publishes publications on various topics. The Federal Ministry of Food and Agriculture pays strict attention to permitted ingredients and works closely with the Federal Office of Consumer Protection and Nutrition.
On the other hand, it is about supplements in the sports sector. Users there often have different motivation and needs when it comes to their diet than non-athletes. The sources include sports physicians who use their many years of experience to support athletes not only medically but also nutritionally. In addition to doctors, sources for athletes also include experienced athletes and fitness trainers. Especially in the body fitness sector, there are always discussions about the correct application and use of food supplements. The experiences with their own bodies and the daily exchange with others help the experts to put together the right program and the right diet for each individual.
Athletes and non-athletes have different requirements and characteristics that cannot be interchanged. That's why it's important to consult with experts, doctors or nutritionists and to rely on their expertise if you have any problems or questions about training.
For non-athletes
Figure 2: The typical food pyramid
In the age of diabetes, obesity and cardiovascular disease, more and more people should pay more attention to their diet. Diet-related diseases and problems account for a third of the costs to the healthcare system. Type 2 diabetes can develop, among other things, due to early obesity and can initially be treated by changing your diet. When it comes to other diseases such as cancer, researchers do not always agree. Nevertheless, there are warnings about carcinogenic substances in food. Another factor is the different needs for older people, pregnant women, children and young people. There are basic nutritional items from the seven groups to be taken every day.
- Water
- Vegetables
- Fruit
- Cereals, potatoes
- Milk and dairy products
- Meat products, eggs, fish
- Slices
Food supplements, on the other hand, are not medicines that can be used as desired. However, these can be useful for certain groups in the population if they are dosed correctly and used appropriately.
Folic acid supplementation may be useful
Figure 3: Older people in particular should pay attention to their vitamin and folic acid levels.
In their research at the Institute of Food Science in Hanover, Prof. Andreas Hahn, Dr. Maike Wolters and Dr. Alexander Ströhle the effects and effectiveness of supplements. Older people in particular often have vitamin B12Deficiency that can have serious consequences on performance and quality of life. There is an increased risk of neurodegenerative diseases. These are, for example, diseases of the nervous system or the psyche. Vitamin B12is closely related to another vitamin, folic acid, also known as vitamin B11or vitamin B9,together.
A deficiency of these vitamins causes an increased concentration of homocysteine, because the vitamins cause it to break down. Homocysteine is an amino acid that the body produces itself. If the important B vitamins are missing, the body cannot break down homocysteine. The increased levels of the amino acid can cause cognitive disorders and some researchers also speak of an increased risk of Alzheimer's disease.
Studies with additional supplements for vitamin B12 and folic acid showed an improvement in participants' cognitive performance and mood. However, the timing of intake is crucial. Scientists recommend taking supplements early if there is a vitamin deficiency to prevent harmful effects.
Additionally, folic acid supplementation may be useful for pregnant women. Folic acid ensures that malformations such as neural ear defects cannot occur. The dose must be discussed with the doctor and, above all, care must be taken to take it on time. Since folic acid is also important for cell division, an additional dosage is appropriate in the first few weeks and before pregnancy.
Vitamins – who needs them additionally
Figure 4: Vitamin C is mainly found in fruits and vegetables.
According to the Federal Ministry of Food and Agriculture, the assumption that fruit and vegetables contain fewer and fewer vitamins is not correct. However, the human body cannot produce most vitamins itself due to chemical processes in the body. The body cannot store vitamins from the B group and vitamin C because they are water-soluble and must be taken in daily.
The Pharmacy Review summarizes several opinions from doctors and researchers and comes to the conclusion that vitamin preparations are not always useful, but can have a supportive effect for certain groups.
Vitamin D, for example, is not well absorbed by people with darker skin. People who keep a very low profile also need more vitamin D. UV rays from the sun help with production. Foods tend to contain little vitamin D. Anyone who spends most of their day indoors and experiences symptoms such as fatigue, dizziness or irritable mood should consult a doctor about supplements.
People who have disorders of fat digestion and fat absorption may have problems absorbing fat-soluble vitamins such as A, D and E. Illnesses such as Crohn's disease or intestinal disorders can prevent absorption and those affected should find out about additional sources of vitamins.
For adolescents who don't like eating vegetables or fruit, additional resources can be helpful. This depends on the age of the child and consultation with a doctor or pharmacist. There are products that contain several vitamins and minerals together. However, these should only be used if the child absolutely does not want to change their diet.
Magnesium guide
Figure 5: If you sweat a lot, you lose not only fluid but also minerals.
Magnesium is an important mineral that is necessary for many functions in the body. For example, it helps with bone formation, energy metabolism and supports the nerve conduction of the muscular system. Many people suffer from leg cramps, and not just athletes or people who do a lot of sport. In addition to magnesium deficiency, muscle cramps can also have other causes, such as circulatory problems or certain medications.
Magnesium deficiency is a big problem, especially in diabetes, because people with diabetes release more magnesium through their kidneys. The cardiovascular system or metabolism can also be impaired. Many foods contain magnesium, including nuts, bananas, whole grains and even cocoa. Other substances such as calcium or iron, as well as alcohol, prevent magnesium absorption. Medications such as antibiotics, antihistamines or laxatives can also prevent absorption or increase release.
Anyone who consumes insufficient amounts of magnesium increases the risk of colon cancer in certain cases. Therefore, an adult should consume between 300 and 600 milligrams per day. If you cannot achieve this through food, you should get additional preparations, which should, however, be well coordinated with your diet and, if necessary, other medications.
Supplements for athletes
Figure 6: Supplements are particularly used for building muscle.
Doing sport gets your body and mind going and can improve your mood. However, physically active people and especially competitive athletes have an increased need for minerals, trace elements and vitamins. There are many reasons for this. On the one hand, athletes sweat a lot and lose more electrolytes and magnesium, potassium, calcium, etc. through sweat. The oxygen requirement is also increased and so there is increased oxidation, which releases free radicals. Vitamins and trace elements, the antioxidants, fight these in the body. Whether supplements make sense or not depends on the type of sport and the desired performance. A long-distance runner has a different load than a strength athlete. However, both need at least a balanced diet that can be adapted to the training.
Whey protein – the protein king?
Figure 7: Whey protein is available as concentrate, isolate and hydrolzate.
Protein is a popular tool, especially when building muscle in weight training. Many bodybuilders swear by the biological value, which measures the efficiency of converting animal or plant protein into the body's own protein. There are five different types of protein:
- Whey Protein (Milk Protein)
- Non-protein
- Soy protein
- milk protein
- Milk protein isolate
Whey protein has proven to be particularly effective for strength athletes in recent years. Body coach Holger Gugg looked at the effects of other proteins for peak.ag and examined the dominance of whey protein.
Although whey protein has the highest biological value of proteins, other mixtures could achieve more effective effects. It depends on whether you already have a high-protein diet. In addition, whey protein stimulates protein synthesis, i.e. the formation of proteins in the body, very well and, above all, in the long term.
Problems arise when some athletes want to use whey protein as a pure fat burner. Depending on when and in what quantity the athletes take the protein, the insulin index increases. This would be counterproductive, especially in the morning hours. When carbohydrates are consumed at the same time, the blood sugar level rises too much.
Whey protein is less suitable as a breakfast and snack for fat burning or should only be used to a limited extent. Many sports experts also recommend a balanced diet when building muscle, which can be supported by supplements. High-protein and low-fat breakfasts and snacks with supplements made from mixed compounds can achieve more effective muscle building. Whey protein depends on the timing of training, diet and supplement intake. This protein works most effectively after an intensive workout. This second part also offers further information about whey proteinof the articleby body coach Holger Gugg.
Creatine supplementation in strength training
Figure 8: Creatine works effectively after intensive training.
Nutritionist Dr. Hermann Korte examined the effects and side effects of supplemental creatine in athletes. The human body produces one to two grams of creatine per day, which is mainly found in the muscles. With additional intake, many athletes hope to build muscle faster and reduce fat. Another effect of creatine is to increase performance at a high level. It is optimal if the creatine level in your own muscles is relatively high. When using supplements, the dose should be higher at the beginning because the body releases creatine again and again as it is absorbed.
Health problems are rare, but muscle cramps do occur and not every athlete experiences the same effects. The release of creatinine, the breakdown product of creatine, causes a higher fluid requirement, which the athlete should definitely compensate for.
It makes sense to take additional creatine, especially in combination with intensive training sessions. Experts recommend short recovery phases between training elements in order to achieve the greatest effect. As with protein, athletes should avoid consuming carbohydrates at the same time.
L-Carnitine increases endurance in athletes
Many people who want to lose weight have already come across L-carnitine. The body produces this itself from amino acids, among other things. On the one hand, it is responsible for binding fatty acids. However, so far researchers have not been able to prove that additional intake of L-carnitine can promote endurance. However, biochemist Paul Greenhaff found in recent studies that additional L-carnitine can accelerate the transport of fat in the muscles and thus activate higher fat consumption. But some conditions must meet for this to happen.
In a study with combined carbohydrates and L-carnitine, participants with training sessions achieved an increased L-carnitine content in the muscles and a reduction in carbohydrate consumption after around six months. In addition, energy production increased through the combustion of carbohydrates. The researchers also explain this by saying that an increased insulin level can ensure good absorption of L-carnitine.
The athletes were able to reduce lactic acid fermentation with the help of L-carnitine and thus increase their own endurance.
Risks
The products to supplement food are so numerous that they fill entire shelves in many stores. Whether power bars, vitamin tablets or powder – if you want to get additional substances, you can find them in pharmacies, supermarkets, drugstores and on the Internet.
The Federal Ministry of Consumer Protection, in cooperation with the European guidelines, has defined the regulations for the addition of vitamins and minerals in supplements in the Dietary Supplements Ordinance. There are still no clear definitions for fatty acids, amino acids or plant extracts.
That's why the ministry warns against improper intake or overdose.
For example, if the dose is too high, the fat-soluble vitamin A can cause liver damage, inhibit bone formation and has negative effects, particularly during pregnancy. However, this is only the case with chronically increased intake. 1.5 to 2 milligrams per day are recommended.
In principle, the body cannot absorb most water-soluble vitamins such as C or B in excessive doses. He simply eliminates them again.
Conclusion
Appropriate people should select and use dietary supplements carefully and with good research. It is always advisable to consult a doctor if you take it for a long time, as side effects can occur, especially if you take medication or other products at the same time. In general, complementary products are not to be viewed negatively; it depends on their targeted use. Additional resources have proven particularly useful in strength training when they are combined with good training and a balanced and adapted diet. There are still no sufficient long-term studies for many products.
In the event of deficiency symptoms, those affected should use well-documented products and, if necessary, consult experts. For many well-documented studies, there are counter studies or new findings that can call the results into question. It is important to pay attention to the individual coordination of your body, diet, period of application and area of application of additional products.
