Food supplements for a long life – useful or overrated?
Did you know that almost one in three Germans takes dietary supplements? At the same time, Germans spent over 800 million euros on them in 2008. In view of such impressive figures, the question arises: are these products really the key to greater longevity and optimum health care, or are they overrated miracle cures?
The German Nutrition Society (DGE) recommends consuming five portions of fruit (400 grams) and vegetables (250 grams) a day. However, many people do not manage to meet these guidelines. So is taking dietary supplements the right way to go? And what do scientific studies say about the actual effectiveness of these supplements? In this article, we take a closer look at the role of vitamins, minerals and supplements and examine the extent to which they can contribute to our longevity and general health.
Important findings
- Almost one in three Germans consumes dietary supplements.
- In 2008, Germans spent over 800 million euros on food supplements.
- The DGE recommends five portions of fruit and vegetables a day, which many people do not achieve.
- Vitamin C deficiency is almost no longer a rarity in Germany.
- Studies show that certain vitamins in high doses can increase mortality.
- Food supplements are often seen as an easy way to better health, but their effectiveness is controversial.
Importance of vitamins and minerals for health
Vitamins and minerals play a crucial role in our general well-being and health. A balanced diet that ensures an adequate daily intake of these essential nutrients is essential to maintain many bodily functions and prevent deficiency symptoms.
Function of vitamins
Vitamins are organic compounds that are necessary for numerous biochemical processes. For example, vitamin A is found in animal products such as fish, milk, egg yolk and liver and plays an important role in vision and cell growth. Vitamin C, which is abundant in fruit and vegetables such as peppers, blackcurrants and parsley, strengthens the immune system and acts as an antioxidant. Vitamins of the B group, such as vitamin B1 (thiamine) and B12, are crucial for energy metabolism and the functioning of the nervous system.
Role of minerals
Minerals are inorganic substances that are essential for various bodily functions. Iron is a key element for the transportation of oxygen in the blood and is found in foods such as wholegrain products, meat and pulses. Zinc, found in meat, eggs and nuts, strengthens the immune system and promotes cell growth. Calcium, from dairy products and dark green vegetables, is essential for bone and dental health.
Recommended daily intake
The recommended daily intake of vitamins and minerals varies according to age, gender and specific nutritional needs. For example, a daily iron intake of 11 milligrams is recommended for men and 16 milligrams for pre-menopausal women. Pregnant women even need 27 milligrams of iron per day. Iodine is important for thyroid function, with adults needing 200 micrograms daily, and pregnant women are recommended an increased intake of 230 micrograms.
| Mineral substance | Recommended daily intake | Food sources |
|---|---|---|
| Chrome | 30-100 micrograms | Meat, eggs, oatmeal, tomatoes |
| Iron | 11-27 milligrams | Wholemeal products, meat, sausages, green vegetables, pulses, dried fruit |
| Fluoride | 3.0-3.5 milligrams | Fish, seafood, black tea, fluoridated table salt |
| Iodine | 200-260 micrograms | Sea fish, milk, eggs, iodized table salt |
| Copper | 1-1.5 milligrams | Cereal products, nuts, green vegetables, coffee, tea |
| Manganese | 2-5 milligrams | Green vegetables, oatmeal, tea |
| Molybdenum | 50-100 micrograms | Pulses, cereal products |
| Selenium | 60-70 micrograms | Fish, eggs, meat, cabbage and onion vegetables, lentils, asparagus, mushrooms, nuts |
| Zinc | 7-16 milligrams | Meat, eggs, dairy products, wholegrain products, pulses, nuts |
Food supplements compared to natural foods
The market for food supplements is booming, and Germans spend more than 1 billion euros on these products every year. But how do food supplements compare to natural foods? A food supplement comparison should provide information on whether the investment is worthwhile or whether natural foods are the better choice.
Advantages and disadvantages of food supplements
The advantage of food supplements is that they can provide specific nutrients. This is particularly useful for people with specific deficiencies or increased nutrient requirements, such as pregnant women or vegans. However, an overdose of vitamin D, for example, can lead to acute or gradual poisoning, as it can be stored in fatty tissue and muscles. Taking too much zinc can also lead to overdoses – the Federal Institute for Risk Assessment recommends a maximum of 6.5 milligrams of zinc per day.
Effectiveness of natural foods
Natural foods provide a variety of nutrients in balanced amounts that the body can absorb well. For example, two portions of fruit and three portions of vegetables a day can cover the need for many vitamins and minerals. Vitamin D is largely produced by the body’s own synthesis in the skin when the skin comes into contact with UV radiation – 80 to 90 percent of vitamin D comes from this source. Therefore, spending half an hour outdoors is often enough to ensure an adequate supply.
Recommended nutritional supplements for certain population groups
Certain population groups have specific nutritional requirements in order to optimally support their health. A targeted nutritional supplement recommendation can be helpful for this.
Pregnant women and nursing mothers
An adequate intake of iodine, folic acid, vitamin D and vitamin B12 is particularly important for pregnant and breastfeeding women. Women who wish to have children should consume enough folic acid before pregnancy to prevent malformations in the unborn child. An additional supply of iodine is also recommended, as this is essential for the child’s mental development. Vitamin D is another critical nutrient that is necessary for the healthy development of bones and teeth.
Older people
Older people often need an additional supply of vitamin D, especially as natural synthesis through sunlight decreases with age. This is particularly true for people aged 60 and over. Supplementing with omega-3 fatty acids can also be useful in preventing cardiovascular disease. Studies show that improving the supply of omega-3 fatty acids could lead to considerable savings in the healthcare system by reducing the number of hospitalizations.
Competitive athlete
Competitive athletes often have an increased need for certain micronutrients to support their performance and regeneration. In addition to the general recommendation of vitamin D, minerals such as magnesium and calcium are also important. These contribute to muscle function and bone stability. Iron can also be relevant for athletes, especially women, as it contributes to the oxygen supply to the muscles.
Food supplements – useful or not?
Dietary supplements are very popular in Germany, with Germans spending more than two billion euros on such products every year. But the question remains as to whether dietary supplements are useful or not. The human body needs a total of 13 different vitamins as well as a range of minerals and trace elements to ensure a balanced diet. There are four fat-soluble vitamins: A, D, E and K and nine water-soluble vitamins: B1, B2, B3, B5, B6, biotin, folic acid, B12 and C.
Scientific studies have shown that dietary supplements can be useful in cases of increased nutrient requirements, such as intestinal diseases, pregnancy, breastfeeding, old age or competitive athletes. For example, pregnant women in the first trimester are recommended to take 400 µg of folic acid daily. Vegans and vegetarians should supplement with 4.0 µg of vitamin B12 to cover their requirements. Older people over the age of 70 often have a vitamin D deficiency, which makes supplementation necessary.
The effect of dietary supplements can also be seen in preventative measures; for example, taking omega-3 fatty acids, which are found in herring, salmon and mackerel, can help to promote heart health. However, caution is advised, as overdoses can be dangerous. The maximum daily dose of zinc, for example, is 7 mg for women and 10 mg for men. The recommended dose of magnesium should also not exceed 250 mg per day to avoid side effects.
Another important factor is that food supplements do not require the determination of nutrient levels in the blood. This can lead to overconsumption, which can have serious health consequences. For example, an overdose of vitamin D can lead to kidney damage and an excessive intake of zinc can lead to toxicity symptoms. Therefore, any dietary supplements should always be taken with caution and after consulting a specialist.
Risks and side effects of dietary supplements
Although many people use dietary supplements, there are potential risks and side effects associated with taking them. It is important to be aware of the potential dangers before incorporating these products into your daily diet.
Overdoses and their consequences
An overdose of dietary supplements can pose considerable health risks. According to studies, smokers who take more than 20 milligrams of beta-carotene per day have an increased risk of lung cancer and cardiovascular disease. A long-term overdose of vitamin A can also damage bone structure.
Excessive intake of vitamin D can lead to kidney damage, cardiac arrhythmia, unconsciousness and even death in severe cases. Vitamin E in very high doses also increases the risk of prostate cancer and is associated with a higher mortality rate. Very high doses of potassium can lead to hyperkalemia, which can result in muscle paralysis or cardiac arrhythmia.
According to the German Federal Institute for Risk Assessment (BfR), food supplements containing copper can have undesirable effects on the liver. A meta-analysis shows that even more than 1 gram of omega-3 of marine origin can increase the risk of atrial fibrillation in people with heart problems.
Interactions with medication
Another important topic is the potential interactions of food supplements with medications. Interactions can occur between different preparations and medicines, which can either impair the effect of the medicines or increase side effects.
| Food supplements | Risks |
|---|---|
| Vitamin A | Bone damage in case of overdose |
| Vitamin D | Kidney damage, cardiac arrhythmia |
| Vitamin E | Increased risk of prostate cancer |
| Potassium | Hyperkalemia, muscle paralysis |
| Omega-3 | Atrial fibrillation |
| Copper | Liver problems |
In summary, it is important to be aware of the possible risks and always adhere to the recommended dosage. Close consultation with your doctor is essential to minimize possible side effects and overdose risks.
Scientific studies on the effectiveness of dietary supplements
The debate about the effectiveness of dietary supplements is complex and multi-layered. Thousands of research results provide a comprehensive insight into the many aspects of dietary supplement studies and their scientific evaluation.
Results of large meta-analyses
A comprehensive meta-analysis of 49 studies with a total of 290,000 participants came to the conclusion that the intake of vitamins such as C, D and K and minerals such as magnesium, selenium and zinc had no significant effect on mortality or the risk of cancer and cardiovascular disease (CVD). Another large-scale study of vitamin D (at 2,000 IU per day) and omega-3 fatty acids (at 1 gram per day) in 26,000 people confirmed these results by also finding no preventive effect on CVD or cancer.
Folic acid and vitamin E showed a slight reduction in cardiovascular risk. In contrast, vitamin A increased the risk of cancer, beta-carotene increased the risk of lung cancer in smokers and folic acid increased the risk of prostate cancer. This scientific evaluation underlines the complexity and necessity of a differentiated view of dietary supplements.
Different perspectives on research
Interestingly, a Swedish study from 2013 showed that high doses of calcium in women can increase the risk of heart disease and mortality. This study analyzed data from over 60,000 women over an average of 19 years. Several large studies from 2018 (ARRIVE, ASCEND, ASPREE) showed that the prophylactic intake of acetylsalicylic acid could neither influence the probability of the occurrence of chronic diseases nor reduce the incidence of carcinoma or mortality. On the contrary, regular use led to a higher rate of bleeding, particularly in the gastrointestinal tract.
This scientific evaluation shows that dietary supplement studies often come to differentiated and sometimes contradictory results. Consumers are therefore advised to inform themselves in detail about the possible advantages and disadvantages of dietary supplements and to consult their doctor or nutritionist if necessary.
Expert recommendations for taking dietary supplements
Taking dietary supplements is a topic that concerns many people. In order to make informed decisions, it is important to listen to the recommendations of experts. The following section examines the opinions of nutritionists and the advice of the German Nutrition Society (DGE).
Statements from nutritionists
Nutritionists often emphasize that dietary supplements are generally unnecessary for healthy people who eat a balanced diet. A good diet provides all the necessary nutrients to optimally nourish the body. Therefore, dietary supplement recommendations are usually reserved for specific situations, such as pregnancy or certain health conditions.
It should also be noted that food supplements must be accompanied by information on the recommended daily intake in order to avoid overdosing. It is also advisable to seek professional advice from a doctor or pharmacist before starting to take them.
Advice from the German Nutrition Society (DGE)
The German Nutrition Society (DGE) also gives clear advice on the use of food supplements. According to their advice, food supplements are usually unnecessary for healthy people who eat a varied and healthy diet. However, people with specific needs or unbalanced diets may be advised to take targeted supplements, such as folic acid for women before and in early pregnancy.
According to DGE advice, food supplements should not be seen as a substitute for a balanced diet, but as a supplement in certain situations that have been tested by experts.
| Recommendation | Comment |
|---|---|
| Recommended daily intake | Food supplements should be clearly labeled to avoid overdosing. |
| Targeted additions | Useful in specific situations, such as pregnancy or certain deficiencies. |
| Doctor or pharmacist consultation | Specialist advice should be sought before starting to take the product. |
| Responsible handling | Recommended by the Federal Office of Consumer Protection and Food Safety (BVL). |
Frequently misunderstood dietary supplements
The market for dietary supplements has been booming for almost 10 years. Nevertheless, food supplement misconceptions are widespread. A common misconception is that these products can replace a healthy diet. However, it should be emphasized that dietary supplements cannot replace a balanced diet, but can at best supplement it.
According to the Austrian Nutrition Report 2017, some vitamins are found to be deficient on average across different age groups. These include vitamin D, certain B vitamins, iodine and calcium. Low vitamin D levels over a long period of time can promote the development of osteoporosis, for example. Many believe that taking supplements in high doses is automatically beneficial to health; however, this can lead to dangerous overdoses.
Another supplement myth is the assumption that all supplements are safe and free from side effects. In fact, they can interact with medications and interfere with their effectiveness. Research from the 2000s shows positive effects of omega-3 fatty acids on various diseases, including cancer. However, dosage remains critical.
The quality of supplements is also a major issue. Manufacturers from the EU and the USA are subject to strict consumer protection laws that prohibit false claims and unsustainable advertising. Each product must contain information on the recommended intake, which is determined by a federal authority or agency. It is important to take these instructions seriously and not to exceed them in order to avoid health risks.
Superfoods, including exotic fruits such as acai berries and chia seeds, are often presented as miracle foods. For example, chia seeds contain 638 milligrams of calcium per 100 grams, but the recommended daily intake is limited to 15 grams, which is only 95.7 milligrams of calcium. A glass of milk (250 ml) contains around 300 milligrams of calcium, which shows that intake via conventional foods can often be more effective.
A lack of transparency and the presence of harmful substances in organic superfoods are often overlooked. Reports such as the 2016 Ecomonitoring Report show that these products often contain elevated levels of pesticides, heavy metals and other contaminants.
To summarize, dietary supplement misconceptions and supplement myths are widespread. It is essential to be well informed and choose carefully to maximize health benefits without unnecessary risks.
Tips for a balanced diet without dietary supplements
A balanced diet can provide all the necessary nutrients the body needs without having to resort to supplements. It is important to emphasize that a varied diet is the key to meeting the daily requirements of vitamins and minerals.
The importance of a varied diet
Eating a wide range of foods ensures that the body receives all the nutrients it needs. According to the German Nutrition Society (DGE), fruit, vegetables, wholegrain products, sources of protein and healthy fats should be a regular part of the diet.
Studies show that most people get enough vitamins and trace elements from a normal diet. For example, 150 g of strawberries, a glass of orange juice or a normal potato meal cover the daily requirement of vitamin C.
Everyday tips for optimizing your own diet
- Planning: Plan your meals in advance to ensure that you include all the necessary nutrients.
- Variety: Vary your food to take in different vitamins and minerals. Different types of fruit and vegetables offer a wide range of micronutrients.
- Shop consciously: Favor fresh, unprocessed foods over highly processed products. This helps to maximize the nutritional content of your diet.
- Hydration: Drink enough water. Good hydration supports many bodily functions and contributes to overall health.
By following these nutrition tips, you can maintain a balanced diet and benefit from better health in the long term.
Signs of an actual nutrient deficiency
Nutrient deficiency symptoms can vary and are often subtle, but early recognition of such signs is crucial. A common symptom is fatigue or lack of energy, which may indicate a lack of iron, vitamin D or B12. Hair loss and brittle nails can be attributed to deficiencies in biotin or zinc. Skin problems such as pale skin or inflammation in the corners of the mouth often indicate a vitamin C or A deficiency.
Cognitive deficits and memory problems are also classic nutrient deficiency symptoms, especially in the case of vitamin B12 deficiency, which mainly affects vegans and older people. Muscle cramps or weakness can indicate a lack of magnesium or calcium. Although many of these symptoms could easily be attributed to another cause, it is advisable to seek medical advice if a nutrient deficiency is suspected.
A regular check-up and blood tests can help to identify and treat nutrient deficiencies. Vitamin deficiencies can often be detected by specific serum tests, although these can cost around 40 to 150 euros for various nutrient profiles. These tests are usually offered by private laboratories and help to determine whether targeted nutritional supplementation is necessary.
