The right diet provides you with many vitamins, minerals and trace elements. If you do everything right and eat a diet high in vegetables, quality meats, fish and healthy sources of fat, you’re pretty much guaranteed to have your needs well met.
Sometimes it still makes sense to think about high-quality nutritional supplements. Here are the 4 essentials.
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Vitamin D, for example, is such a case. If your diet does not include liver or cod liver oil on an exceptionally regular basis, you are most likely deficient in vitamin D. Because most vitamin D is formed in our skin – but only when it comes into contact with the sun. With our rainy weather and daily office routine, most Germans are deficient in vitamin D, so doctors often recommend supplementing with high-quality vitamin D supplements.
Why is vitamin D important? Vitamin D plays an important role in calcium metabolism and thus influences bone health. It is also important for the immune system.
Which supplement do I recommend? Vitamin D drops from Foodpunk. Because they don’t have the additives it takes to put vitamin D in a capsule or get it in a tablet. The vitamin D is dissolved in coconut oil extract (MCT oil).
When to take? You should take vitamin D in the morning with breakfast. The vitamin is fat soluble and is best absorbed in combination with some fat in breakfast or butter coffee.
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Regular fatty sea fish, such as sockeye salmon, should be on the table to meet your omega-3 fatty acid needs. Because of its positive effect on fat burning, supplementation is very useful.
Why are omega-3 fatty acids important? Omega-3 fatty acids act on so-called PPARs – certain receptors. In addition, they favor positive blood lipid levels and promote fat burning.
Which preparation do I recommend? OmegaCaps. They contain pure fish oil with a very good composition of omega-3 fatty acids. Due to the capsule shell of pure gelatin, the fish taste remains in the background. Additional vitamin E helps protect cells from oxidative stress.
When to take? Best with vitamin D for breakfast.
While vitamin K1 is found in green leafy vegetables, vitamin K2 is produced by bacteria. It is therefore found, for example, in the meat of ruminants (e.g., grazing cattle). Your intestinal bacteria produce the vitamin K2, which is then absorbed through the intestinal wall. The human intestinal flora also produces small amounts of vitamin K2.
Why is vitamin K important? It complements vitamin D in its effect on bone health.
Which preparation do I recommend? Super K from Life Extension. Since the different forms of vitamin K2 (MK-4 and MK-7) and vitamin K1 are perfectly combined here.
When to take? Since this vitamin is also fat-soluble, in the morning for breakfast with a little fat.
With a low-carbohydrate diet, the kidney excretes more magnesium. That is why athletes in particular benefit from an extra portion of this “relaxation mineral”.
Why is magnesium important? It promotes regenerative sleep and counteracts the stress hormone cortisol.
Which preparation do I recommend? MagCit-Caps organic magnesium. Since this preparation is free of additives and the citrate is particularly well absorbed.
When to take? In the evening before bedtime, for a restful sleep.
Effervescent tablets from the drugstore and other cheap “I cover everything with one tablet” preparations are no good. Vitamins can complement each other or get in the way. They can inhibit each other’s absorption, which is why it’s never a good idea to swallow it all at once. It makes much more sense to take targeted, high-quality preparations at the right times of the day.
Ideally, you should only take nutritional supplements if you have previously had your supply tested by your doctor. Your doctor can measure how full your body’s stores of vitamins are. If the stores are too empty, he can prescribe you the right preparations in the right dose.
If you do not talk to your doctor, refer to the package leaflet for the dose.
If you have any pre-existing conditions, be sure to talk to your doctor before taking any supplements.
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This new section is intended to provide a brief look at topics in nutrition science. If you want to know more about supplementation, feel free to leave a comment.
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