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Dietary Supplements: You Need to Pay Attention to This

When should you take supplements?

If you eat a balanced diet, you normally do not need any dietary supplements. Because the supply of vitamins and minerals is ensured by a healthy diet. Our body even produces other substances itself – for example, vitamin D.

  • The situation is different for pregnant women. Here, additional dietary supplements ensure the healthy growth of the unborn baby. Two substances are particularly important during pregnancy: iodine and folic acid. Further dietary supplements become superfluous with a balanced diet for the expectant mother.
  • Especially in early pregnancy, you rely on folic acid supplements. Around 400 micrograms are the recommended daily dose. Iodine is also very important for the development of offspring. From around the tenth week of pregnancy, the expectant mother supplies the child with iodine. The unborn child needs the nutrient for a smooth metabolism and for bone formation. Use iodized salt in the kitchen during pregnancy and also use iodine tablets that cover a recommended daily dose of around 100 to 150 micrograms.
    Are you an athlete and do you push your body to peak performance with regular training? Then you may need a higher intake of vitamins and nutrients than less active people. In this case, consult a sports medicine specialist who can give you individual advice for a healthy body.
  • Anyone who eats a vegetarian or vegan diet should supply their body with vitamin B12 in addition to a balanced diet. An examination of your blood by a specialist can reveal any other deficiencies. This is how you find exactly the right B12 supplement that makes sense for your diet.

Which vitamin preparations are particularly in demand?

Vitamin C is still one of the most popular supplements.

  • Many people think that if you get plenty of vitamin C through supplements, you are doing your body a favor. But that is not necessarily the case. Because the human body can only store a certain amount of vitamin C. Anything more than that is taken in by the body directly in the urine. Therefore, expensive, high-dose vitamin C supplements are not necessarily a good choice. It is better to reach for crunchy fruit, which offers your body various secondary plant substances in addition to vitamin C.
  • Other popular dietary supplements include calcium, magnesium, zinc, and omega 3.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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