The range of dietary supplements is constantly growing. Vitamins, minerals, plant extracts, and special sports supplements are now readily available in pharmacies, drugstores, and online shops. At the same time, there are hardly any general recommendations that apply equally to everyone. Individual needs are always the deciding factor.
This guide provides a sound overview of when supplements can be useful, where their limits lie, and what to pay attention to when using them.
What are dietary supplements?
Dietary supplements are products containing concentrated nutrients. These include vitamins, minerals, trace elements, amino acids, fatty acids, or plant compounds. They are usually offered as capsules, tablets, powders, or drops.
Legally, in Switzerland and the EU, they are classified as food, not medicine. They are intended to supplement, not replace, a normal diet.
Micro- and macronutrients: the difference
The body requires macronutrients in larger quantities. These include:
• Proteins
• Carbohydrates
• Fats
Micronutrients are only needed in small amounts, but are essential for many metabolic processes. These include:
• Vitamins
• Minerals
• Trace elements
If they are lacking, functional disorders can develop in the long term.
When are dietary supplements useful?
As a general rule, a balanced, varied diet usually covers the nutritional needs of healthy people.
Nevertheless, there are situations in which a targeted addition can be useful:
• Pregnancy and breastfeeding
• Proven deficiencies
• Certain chronic diseases
• Vegan diet (e.g., vitamin B12)
• Intensive competitive sports
• Advanced age
A blood test can help to objectively identify deficiencies. Supplements should ideally be used based on specific test results and individual consultation.
Important information on how to take the medication
For nutrients to be effective, they must be absorbed in the intestines. Impaired digestion can hinder this absorption.
Certain foods can affect absorption:
• Dairy products can inhibit iron absorption
• Coffee and tea can reduce the absorption of certain minerals.
• Alcohol can impair the absorption of various vitamins.
Interactions with other medications are also possible. Therefore, the intake should always be discussed with a healthcare professional.
Dietary supplements for women
iron
Women of childbearing age have a higher iron requirement. Heavy menstruation can lead to iron deficiency. Iron supplements can replenish iron stores in cases of proven deficiency, but often cause digestive problems.
Menopause
Bone metabolism changes as estrogen levels decline. In addition to exercise, an adequate supply of vitamin D, calcium, magnesium, and vitamin K2 plays a role. Isolated high doses of individual nutrients are not advisable.
Herbal preparations containing isoflavones, black cohosh, or other plant substances generally show moderate effects on hot flashes in studies. Effectiveness varies from person to person.
Pregnancy and breastfeeding
Folic acid is crucial for cell division and neural tube development. It is recommended to take it even when trying to conceive.
Iodine supports the development of the child's brain and nervous system and remains important during breastfeeding.
Dietary supplements for men
prostate
Plant extracts from pumpkin seeds or saw palmetto are frequently used to support prostate function. While the research is sometimes contradictory, some men report subjective improvements.
Andropause
Testosterone levels decline with age. Zinc contributes to normal testosterone production. Vitamin D also plays a role in hormone metabolism and bone health.
Nutritional supplements in sports
Intense physical exertion increases the need for certain nutrients.
Creatine
Well-researched in strength and power sports. It improves short-term energy supply in muscle cells.
magnesium
Important for muscle contraction and nerve function. Overdose can cause diarrhea.
caffeine
It can improve endurance performance and delay fatigue.
Proteins
Whey, egg, or plant-based protein sources support muscle growth and regeneration. With a normal diet, the body's needs are often already met.
Electrolytes
Important for fluid balance when sweating heavily.
Weight loss
Many products promise rapid weight loss. However, one thing is scientifically well-established above all: lasting weight loss requires a sustainable change in diet and exercise.
Glucomannan can increase the feeling of satiety.
Caffeine and green tea extracts can slightly increase energy consumption.
Orlistat inhibits fat absorption, but can cause significant gastrointestinal discomfort.
Studies have shown that L-carnitine has hardly any relevant effects on fat burning.
Supplements can support a strategy, but they do not replace lifestyle changes.
Heart, nerves, skin and intestines
Omega-3 fatty acids contribute to normal heart function.
Vitamin B12 is important for blood formation and nerve function.
Zinc supports skin and the immune system.
Probiotics can influence the balance of the intestinal flora.
Here too, the effect depends heavily on the individual's initial condition.
Benefits of dietary supplements
• Targeted compensation for proven deficiencies
• Easy to use
• Support during special phases of life
• Good availability
Risks and limitations
• Overdose possible
• Possible side effects
• Drug interactions
• Different product quality
• Not every advertised product has sufficient scientific backing.
Since dietary supplements are classified as food, they do not undergo a drug approval process. Manufacturers are solely responsible for safety and labeling.
Quality and safety
Pay attention to:
• Transparent manufacturers
• Clear dosage instructions
• Reliable advice
• No unrealistic promises of salvation
Conclusion
Dietary supplements can be beneficial when there is a proven need or in certain life situations. However, they are not a substitute for a balanced diet and a healthy lifestyle. An individual assessment is crucial to realistically evaluate the benefits and potential risks.
This article serves solely to provide factual information about the current state of research. It does not constitute medical advice or a recommendation to take specific products.
