5 questions you should ask yourself before taking food supplements!

A balanced diet is the basis for our health and well-being. So far, so clear - at least in theory. In everyday life, however, we often find ourselves eating a quick snack on the way to our next appointment, being too tired to cook fresh food in the evening and simply ordering a pizza or ordering a breaded schnitzel instead of a salad in a restaurant.

However, according to the Austrian nutrition report, supposed "slip-ups" like these are standard for many of us. One example: Only around a third of people in Austria eat the recommended five portions of fruit and vegetables a day, which are considered to be real preventative specialists when it comes to our health. When it comes to meat and meat products, however, we go overboard and in some cases exceed the recommended three portions per week threefold.

As a result, there are gaps in our intake of the right nutrients, which many people try to compensate for simply , quickly and easily with food supplements. The idea is understandable and makes sense for various groups of people. However, you should ask yourself the following 5 questions before taking food supplements :

Question no. 1: Do I have an increased need for certain nutrients?

In different phases of life or triggered by special life circumstances, there may be an increased need for nutrients, which should be specifically balanced with the help of supplements.

The groups of people affected include

- Pregnant women or women who want to become pregnant: It is recommended that they take folic acid. The reason: the need for most vitamins and minerals increases after the third month of pregnancy and can be covered very well by a balanced diet. Folic acid and iodine , however, are an exception. Folic acid plays an important role in cell division and growth processes, among other things. Iodine is also a central component of thyroid hormones and is essential for the physical and mental development of the unborn child.

- Athletes: In competitive sports, athletes can rely on customised nutrition plans that are individually tailored to them. However, if you don't have a nutritional expert at your side, you may hastily resort to supplements that promise a lot. Caution is advised here, because if several products are used at the same time, a sensible dosage may be exceeded. However, there are also good combination supplements that are formulated for athletes and help them to stay healthy. This is precisely the crux of the matter: dietary supplements are not suitable for improving performance, but for replenishing depleted reserves in a targeted manner.

- Stressed people: When we are stressed, our body and circulation are working at full speed. This is why we need more energy, oxygen, vitamins and minerals, especially in stressful phases. If you don't pay close attention to your diet, you can quickly deplete your energy reserves. This is especially true because when we are stressed, we also tend to reach for real nutrient robbers such as sugar, alcohol or too much coffee. This is where dietary supplements such as vitamin B complex, which is involved in nerve function, regeneration and growth, can help.

Another problem: when our body releases the stress hormones adrenaline and cortisol, it also releases magnesium . A magnesium deficiency should therefore also be compensated for with the help of dietary supplements if necessary.

A stress-related nutrient deficiency may also become noticeable if your intestinal health becomes unbalanced. So if your gut regularly rebels, probiotics can have surprisingly positive effects on your well-being.

- Older people: For many older people, their sense of taste and hunger decreases. At the same time, their nutritional requirements remain the same or may even be increased. For this reason alone, taking supplements containing vitamin B12, C, D or folic acid as well as magnesium can help older people to stay healthy. The over 65s in particular are considered a risk group for the supply of vitamin D, as the skin's ability to produce vitamin D decreases significantly with age. People who spend little time outdoors, have limited mobility or are in need of care should take vitamin D supplements after consulting their doctor. This is because a low vitamin D status also reduces the absorption of calcium, which is important for the function of skeletal muscles. Age-related reduced stomach acid production can also reduce the absorption of vitamin B12. In addition, around 30% of people over the age of 65 develop atrophic gastritis, which can lead to reduced absorption of vitamin B12.

Question no. 2: Do I have a nutrient deficiency?

Many people avoid certain foods for various reasons. Vegans, vegetarians or people who greatly reduce the proportion of carbohydrates in their diet should provide the body with the missing nutrients via food supplements.

For example: If you have removed meat, cheese, fish and all other animal products from your shopping list, you are also missing out on the nutrients they contain, such asvitamin B12. This deficiency cannot be replenished with purely plant-based foods, as vitamin B12 is only found in animal-based foods. Vitamin B12 supplements are therefore recommended for vegans and vegetarians, preferably in the form of mono-products. Combination supplements often contain nutrients such as vitamin C, which vegans do not need in addition because they get enough from their plant-based diet. However, vegans should also keep a very close eye on their iodine, selenium and iron intake.

People with gastrointestinal diseases, such as coeliac disease or Crohn's disease, can also absorb nutrients more poorly and suffer from deficiency symptoms . In these cases, supplementation in consultation with a doctor may be advisable.

The same applies to patients who are taking certain medications that may slow down the formation or utilisation of micronutrients in the body. Stomach acid blockers for heartburn, for example, make it more difficult to absorb vitamin B12, folic acid, vitamin D, vitamin K, calcium and magnesium from food. Dehydrating agents can flush valuable minerals and trace elements out of the body. Some diabetes medications also mean that water-soluble vitamins cannot be properly utilised and drugs for high cholesterol can make it more difficult for the body to absorb trace elements.

So if you are dependent on taking such medication, it is advisable to talk to your doctor or pharmacist or take a simple blood test to determine whether there is a micronutrient deficiency.

But be careful: food supplements are not medicines and are not suitable for treating illnesses!

Question no. 3: How do I find out which dietary supplements I need?

Before you reach for food supplements, you should always seek a doctor's opinion or talk to your pharmacist about the subject. After all, every body works differently and requirements can vary greatly. Taking vitamins or trace elements by the bucket load is anything but advisable! This is why food supplements should be taken in a very targeted manner and only after analysing the supply situation in the body as precisely as possible.

Depending on the symptoms you describe, your doctor will analyse your blood serum or whole blood as part of the micronutrient diagnostics. The results provide information about which vitamins, fatty acids, amino acids and trace elements are present in the body and where there are nutrient gaps. Some vitamins, including vitamin B12 and vitamin D, can also be tested at home.

However, the following rule of thumb generally applies: Firstly, make sure you have a healthy basic diet, then check whether there are any deficiencies and only then top them up with high-quality supplements!

Question no.4: Do I know the recommended daily dose or possible interactions?

Many people think that they can't do anything wrong with food supplements because they are not medicines. Unfortunately, this is not the case! Some food supplements can interact with medications such as anticoagulants, painkillers or antidepressants and weaken or strengthen their effect. This applies in particular to food supplements containing ginkgo, ginseng or curcumin. For this reason, you should clarify with your doctor or pharmacist which interactions are possible. You will also be informed about possible interactions with stimulants such as alcohol, nicotine and caffeine.

You should also read the package leaflet and follow the recommended dosage very carefully. Tips on how to take the product - i.e. whether it should be taken before, with or after a meal, unchewed or with liquid - can also be found in the package leaflet, which should be read carefully.

Tip: If you are taking dietary supplements, inform your doctor. This is the only way your laboratory values can be correctly assessed.

Question no.5: Is the source of supply trustworthy?

The variety of food supplements is just as great as their range in terms of quality. However, experts agree on one thing: the sale of dietary supplements should really be in the hands of specialists. You are not necessarily well advised to buy effervescent tablets from a discounter. Unfortunately, there are also many providers on the Internet who advertise with unauthorised product promises, do not specify specific dosages or whose preparations even contain substances that are hazardous to health.

You should therefore pay very close attention to where and by whom the products were manufactured. And refrain from bringing food supplements with you from your holiday. Particularly outside the EU, some preparations that are classed as medicines in Austria are categorised as food supplements.

Conclusion

It is not always possible to get all the nutrients you need from your diet. There are many reasons for this: some people cannot tolerate certain foods. Others reject them for various personal reasons or simply have an increased requirement due to their life circumstances. Certain medicines or illnesses can also change the need for vitamins and minerals. Nutritional supplements are a sensible way of filling in or preventing gaps in supply. Depending on which nutrient someone is deficient in, a permanent deficiency can have negative health consequences. For example, a lack of omega-3 fatty acids is considered a risk factor for the development of cardiovascular disease.

However, one thing is important: dietary supplements are recommended if you want to compensate for a proven deficiency. Your doctor, pharmacist or nutritionist are the right people to contact to determine whether you are really deficient in vitamins and minerals.