On our Instagram channel AYARI I sometimes read statements like, "My grandma didn't need any supplements either" or "As soon as I eat healthy, I don't need to take capsules" - so I thought there could be no better way to start our blog than to answer these questions!
On the surface, these statements seem to suggest that if you eat wholesome, fresh and unprocessed food, shouldn't you also be able to consume plenty of vitamins, minerals, antioxidants and other nutrients?
The reality, however, is different: It is a fact that our world no longer resembles the world of our parents, let alone our grandparents, which of course has advantages on the one hand, but also disadvantages on the other.
Even if we ate a perfect diet - and honestly, who can say that these days? - it is impossible to get the vitamins and minerals we need from the food we eat alone, due to a combination of many factors - including our depleted soils, the way we store and transport our food, the genetic modification of traditional varieties, and the increased stress and nutrient demands resulting from a toxic environment 1 .
Studies and surveys show that most of us have significant deficiencies and would benefit significantly from the right nutritional supplements2.
During my medical studies, which was not that long ago, we only had two hours of lessons on vitamins - and that too together with other nutritional topics. Even then, I thought that was far too little, as I always thought that this area deserved much more attention. In fact, I was already studying the subject intensively at the age of 15. Fortunately, I now see a positive change in mood among the medical profession towards a greater recognition of the importance of vitamins and nutrients:
Doctors used to assume that you get all your vitamins and minerals from food. Any extra nutrients were excreted or, worse, became toxic. But the tide has turned, first in the USA and now the trend is slowly catching on in Germany: some doctors now prescribe omega-3 supplements. Cardiologists recommend folic acid, fish oil and coenzyme Q10. Gastroenterologists recommend probiotics and gynecologists have always recommended prenatal vitamins.
There is more and more scientific evidence that shows how important a good supply of nutrients and minerals is for an optimally functioning body - which, unfortunately, we often do not have.
But why not?
4 main reasons for our nutrient deficiency
When thinking about why so many people today are nutritionally deficient, there are several key factors, but the main reasons would be the following:
Soil erosion and nutrient-poor soils: Intensive farming and the continued use of soils are causing them to lose nutrients. This means that the food grown on these soils often contains fewer nutrients than before.
Increased exposure to environmental toxins: We are exposed to pollutants every day, from the air we breathe to the chemicals in the food we eat. These environmental toxins put a strain on our bodies and deplete our body's nutrient stores, which can lead to deficiencies.
Our diet: Consuming processed, nutrient-poor foods.Our ancestors ate wild foods that had significantly higher levels of all vitamins, minerals and good fats.
Stress and a fast-paced lifestyle that impairs nutrient absorption.
And of course there is more. If our body does not receive the necessary "building blocks" to function properly, it can lead to the development of illnesses and symptoms, which of course depend on the length and severity of the deficit.
If supplements are so good, why are studies about them so confusing?
If you're interested, I'm sure you've probably come across conflicting studies about supplements many times while doing your own research: one day folic acid is good, the next it's found to cause cancer. One day vitamin D is a lifesaver, the next it's found to be unhelpful. Confusing, isn't it? But what's true?
The problem with such studies is that they treat nutrients like drugs, where researchers administer a nutrient alone and see what happens.
But nutrients work as a team. Broccoli is good for you and can help prevent and cure many diseases, but if you only ate broccoli, you would get sick and die. So it's not about ONE vitamin to get and stay healthy, but about the complex that works synergistically together.
But what should I take?
This question is not easy to answer because it depends on various factors, to name a few: your situation (pregnant, breastfeeding, competitive athlete, travels a lot, lots of stress, etc.), your symptoms, your weight, your age, for example. Then it also depends on what is actually contained in your supplements, and by that I don't just mean the concentration, but also other fillers or active ingredients that could sometimes significantly reduce the bioavailability!
I will publish a separate post about this soon.
In the list below I give an overview of what I recommend to my patients and of course my loved ones as "basic" supplements. Of course, these are not all the ones I take, but more on that soon!
I hope that this blog post has given you a better understanding of dietary supplements and why they can be useful. Of course, you should always keep in mind that everyone has individual needs and these should be addressed.
If you already take a supplement regularly, what have you noticed about your health? Let us know below!
2 comments
This blog does an excellent job of breaking down the complexities of supplementation in a clear and engaging way. It effectively challenges common misconceptions, such as the idea that a healthy diet alone is sufficient, by highlighting modern environmental and dietary changes that impact nutrient levels. The discussion on nutrient synergy versus isolated supplementation is particularly insightful and helps clarify why studies on supplements can be conflicting. One suggestion would be to include a brief section on how individuals can assess their personal nutrient needs—perhaps through blood tests or consultations with health professionals. Overall, a well-researched and thought-provoking read!
https://just-glow.com/collections/nmn-supplements
Hey Jasmin, ich habe nur eine Frage zu der Liste, die du im Text oben erwähnt hast. Wo finde ich die? Ich würde gerne die Basics ausprobieren. Danke dir im Voraus!