The market for micronutrient preparations or dietary supplements is huge. Numerous companies advertise their products in drugstores, pharmacies, or online shops. On the one hand, customers can buy almost any conceivable supplement. On the other hand, there are numerous inferior preparations, which boast dubious statements or lack clinical information. We must ensure we avoid errors with our supplemental intake. Here are some helpful tips that can help you make the correct selection and avoid these mistakes.
Tip 1: Taking a supplement at the optimal time
The optimal time of intake is crucial for certain micronutrients. This guarantees a safe and best possible result taking into account the needs and possibilities of the individual. For example, iron is best taken on an empty stomach or 1-2 hours after a meal, whereas the trace element zinc – due to its better tolerance and absorption – should be administered in the evening.
Also, preparations with plant extracts are often better tolerated immediately before or with a meal, similar to omega-3 fatty acids and fat-soluble vitamins. Notable here is the need to take with a fatty meal. Further information on recommended intake can be found on the label of the respective product.
Tip 2: The correct duration of the effect of supplement
Many people hope that taking a preparation will have an immediate effect. Unfortunately, many of the micronutrients such as vitamin D depend on their concentration in our body and it usually takes some time until our – often empty – stores have filled up. Therefore we shouldn’t think in terms of days, as in most cases a dose should be taken for weeks or months.
The intake of micronutrients should be planned on a long-term basis.
The duration of the intake of dietary supplements always depends on the individual purpose of use – sometimes a cure-like or even longer-term intake over several months – usually in a therapeutically accompanying framework – may seem reasonable.
Tip 3: Food supplements when taking medication?
If you take your medication regularly, you should always consult your doctor as to whether it is safe to take a dietary supplement. Possible interactions must be taken into account. One example: The intake of a multi-strain preparation for the targeted supply of bacterial cultures should be taken at intervals of 2-3 hours – recommended – of antibiotics. Otherwise the antibiotic would also act on the “good” bacteria and thus cancel out the effect of the probiotic supplementation. It is also important that the contact time with stomach acid is kept short so that many bacteria can enter the intestine undamaged. We must do our research and consult medical experts to understand which things one should take together or in which distance to each other.
Tip 4: Dosage
Undoubtedly, the dosage of a product is also an important point – too low is ineffective and too high a dosage can lead to potential overdose of nutrients. The sensible combination and balanced dosage of vitamins, minerals, trace elements, plant extracts, enzymes, and probiotics are decisive for adequate use. Combination products and widely applicable mono-preparations also enable a targeted and individually tailored micronutrient supply – always in consultation with the medical advisor or therapist.
Tip 5: Production according to the pure substance principle
Micronutrients are often taken over a long period of time and sometimes recommended in high doses on medical advice. Here you should pay attention to first-class products which have been developed and manufactured according to the so-called “pure substance principle“. Genuine top-quality preparations are free of colouring agents, auxiliary or other additives such as flavours, coating substances as well as release agents and trickle aids.
The more additives we find on the label, the further we move away from high quality.
This eliminates health risks, ensures optimum absorption of the active ingredients contained, and guarantees the best possible tolerability. A responsible manufacturer will pay special attention to the use of hypoallergenic products. It is worth taking a look at the list of ingredients, because any additives used in food supplements must be declared as such. If you would like more detailed information about the composition of a preparation, you will find reliable information on the label of a product – provided it is a reputable manufacturer. The exact examination of the labels of different manufacturers as well as the direct comparison is therefore decisive. The longer the list of e.g. colourings, flavours and e-substances on the list of ingredients becomes, the more suspicious we should become.
Tip 6: Bioavailability
Various chemical compounds are composed of many micronutrients – this applies in particular to minerals and trace elements. Some of these compounds can be better absorbed and utilized by the body than others – their bioavailability is therefore higher.
Bioavailability is a measure of how quickly and to what extent a nutrient is absorbed and available at the site of action. The selection of suitable bioavailable compounds is therefore an extremely important criterion. However, you can recognize a quality preparation by the fact that it is free of additives which both hinder the absorption of the active substances and can pose a health risk for the user.
Tip 7: Safety and quality
High-quality micronutrient preparations must meet a multitude of criteria in order to be unrestrictedly suitable for prevention and therapy. In addition, these should come from trustworthy manufacturers. It is important that information about the manufacturer, the country of manufacture, and the production guidelines be obtained. Food supplements are foods and not medicines, therefore, the dosages of vitamins and minerals in these preparations must therefore be within the nutritional-physiological range.
In the EU, food supplements are subject to the strict legal requirements of food law (especially the Food Supplements Regulation) and thus also to food monitoring. Quality manufacturers also have their products tested by independent laboratories. Food supplements from manufacturers are a good choice, with whom customers can also contact directly if they have any questions.
Tip 8: Synergy effect and complex formation
Vitamins, minerals, and other micronutrients fulfill a wide variety of tasks and functions in our bodies. As part of complex metabolic processes, they always function in combination with other micronutrients, supporting each other in their effects and compatibility.
By combining them with natural complements, the effect of certain nutrients can be optimized.
The optimal interaction forms the basis for a lasting positive influence on health. A topic that is currently much discussed, for example: The combination of vitamin D with partners such as magnesium and vitamin K2. Due to the fact that both vitamins complement each other in their function in bone metabolism, it makes sense to take a combination preparation.
Another example of a synergistic mode of action is vitamin C and iron. The combination of vitamin C can improve iron absorption – whereas calcium and magnesium impair iron absorption. In order to exclude a diminished mode of action by complex formation, the correct composition of the used micro nutrients plays a substantial role.
Valuable ingredients, optimal dosages and avoidance of errors
Conclusion: Whether micronutrient preparations for therapy support or prevention, the selection of the right product depends on many important factors. Therefore one should take time and pay attention to some essential criteria – because that is the key to a better well-being.
When taking dietary supplements, not only the “what” but also the “how” is important. Before you decide on something, you should inform yourself when, how much, how long and with what you should take a preparation together. If one avoids frequent mistakes in these areas, nothing will stand in the way of a gain for our health.
