Dietary supplements and micronutrients at a glance

Dietary supplements supplement your nutrition with concentrated nutrients in small quantities and, where necessary, support important metabolic processes in the body. However, the basis for providing your body with the best possible nutrition is a balanced diet with nutritionally complete foods. Supplementary products merely compensate for potential gaps in nutrients or increase your intake of certain nutrients.

Good to know: For dietary supplements to be effective, you need a functioning digestive system. This absorbs food, breaks it down into nutrients and transfers them into the bloodstream. In some cases, digestive problems prevent the absorption of nutrients – including those from dietary supplements. Also bear in mind that certain foods reduce or enhance the effect of dietary supplements when consumed simultaneously or close together. These include, for example, milk, coffee, black and green tea and alcohol. Such interactions also occur between some medications and dietary supplements. It’s therefore best to consult a specialist to find out whether a dietary supplement is appropriate for you.

In legal terms, dietary supplements (also known as nutritional supplements or food supplements) are classified as foodstuffs. They come in various forms: powders, capsules, tablets or effervescent tablets. Manufacturers often add plant substances, amino acids, vitamins and minerals to them.

A balanced diet generally provides the body with all the nutrients it needs. People who lead a healthy lifestyle close to nature with plenty of exercise and a varied diet usually do not need any dietary supplements. This applies to both adults and children.

Good to know:  Some specially cultivated cereals, vegetables and fruits no longer contain the same, or the same amount of, vitamins, minerals and phytins (organic compounds that serve as a store of micronutrients) as the original products. That’s why you should choose foods that are as natural as possible.

In certain situations, however, it makes sense to supplement your diet with specific nutrients. Which dietary supplements are best depends on your personal needs. There is no one-size-fits-all recommendation.

Talk to your doctor before taking dietary supplements or if you suspect you may have a vitamin or mineral deficiency. A blood test will help you identify possible deficiencies and put together a suitable treatment plan for you. Specialists in complementary medicine will also help you to provide your body with vital substances (micronutrients, secondary plant substances) in the best possible way.

Dietary supplements for women

Women need more iron than men. Even during a normal menstrual period, women lose 25 to 50 milligrams of iron. Heavy menstruation increases the risk of iron deficiency significantly. Dietary supplements containing iron replenish your iron stores if you are diagnosed with an iron deficiency. Foods containing iron, such as red meat, pulses, dried fruit and nuts, also help to compensate for an iron deficiency.

Note that iron supplements often affect digestion and may cause constipation, nausea or diarrhoea, for example. You should therefore only take iron supplements after consulting a specialist.

In addition, the female body requires more nutrients at certain stages of life. Menopause requires special attention as it causes oestrogen levels to drop. This affects bone metabolism: the bones lose substance more quickly and the risk of osteoporosis increases. Regular exercise – especially strength- and weight-based activities – strengthens the bones and has a preventive effect. Nutrition also plays a key role: although calcium is important, an unbalanced calcium intake can have a counterproductive effect in some circumstances. Instead, make sure you have a balanced combination of different nutrients and vital substances. It’s best to seek advice from a specialist to ensure that your body is supplied with all the important nutrients it needs before and after menopause.

During menopause, hot flushes, sleep disturbance and mood swings are also frequent, typical symptoms. Plant-based dietary supplements for the menopause often relieve these symptoms in a natural way. Many contain soy, red clover, black cohosh, yam root or chaste tree.

Dietary supplements for men

In some cases, natural dietary supplements made from medicinal plants support men’s health specifically. Pumpkin seeds and saw palmetto fruit, for example, have diuretic and anti-inflammatory effects and therefore help some men with urinary tract problems. Nettle also helps with urinary tract infections and may improve bladder emptying.

Special dietary supplements for the prostate – usually a combination of pumpkin seed extract, phytosterols and tomato extract – can alleviate the complaints caused by an enlarged prostate. These supplements often also contain selenium and zinc. These help to balance out testosterone levels, which usually drop during the andropause.

As men get older, their risk of osteoporosis also increases. In addition to regular exercise – ideally strength- and weight-based activities outdoors – a balanced combination of different nutrients and vital substances helps to give the body what it needs during this phase of life. This combination is very complex – the best thing to do is consult a specialist.

Dietary supplements for exercise

Increased energy consumption and intense pressure on the musculoskeletal system increase the need for certain nutrients. Various dietary supplements are therefore available for athletes. They boost performance, help provide energy, may improve recovery and prevent possible injuries. Dietary supplements for exercise include:

• Creatine: this endogenous substance stores energy in the muscle cells. Many dietary supplements that provide energy therefore contain creatine. They improve energy supply during intense physical activity and short bursts of strength. Performance improves in interval training and strength training in particular.
• Magnesium: this nutrient plays a key role in muscle tension (muscle contraction). Magnesium also prevents muscle cramps and supports nerve function and recovery in the case of muscle ache. Caution: an overdose of magnesium can often lead to diarrhoea.
• Caffeine: caffeine improves mental performance and endurance and delays fatigue.
• Collagen: dietary supplements for ligaments and tendons often contain high-quality collagen components. These strengthen the connective tissue and stabilise the joints. Taken regularly, dietary supplements containing collagen can help prevent injuries during intense physical activity.
• Electrolytes: isotonic drinks supply the body with important minerals during intense training and improve fluid absorption during exercise.

Dietary supplements for weight loss

Many dietary supplements promise quick weight loss results. Their effectiveness has not been conclusively proven scientifically. However, under certain conditions, some supplements support weight loss. Exactly how they work varies. Common supplements for weight loss include:

• Fat burners: these dietary supplements often contain caffeine and green tea extracts to combat fatigue. This stimulates the metabolism and increases physical activity.
• Swelling agents and fibre: glucomannan and other fibres bind water in the stomach, increasing the feeling of fullness and delaying the emptying of the stomach. People who consume swelling agents and fibre therefore often eat smaller meals.
• Fat blockers: supplements containing orlistat inhibit the absorption of fat in the intestine. Some of the dietary fats enter the large intestine undigested, which often leads to gastrointestinal problems.
• L-carnitine: this endogenous substance transports fatty acids into the cells. However, taking additional dietary supplements containing L-carnitine has little effect on fat burning.

Important: if you want to lose weight permanently, you have to change your diet and get plenty of exercise. Supplementary products only play a minor role.

Dietary supplements for health problems

Dietary supplements containing vitamins and minerals can play an important role in preventing and treating certain health complaints. Taking specific supplements compensates for deficiencies and strengthens the body’s own functions. Possible areas of application include:

• Cardiovascular system: dietary supplements for the heart contain omega-3 fatty acids, coenzyme Q10 and B vitamins. These nutrients improve the heart function and the energy metabolism of the heart cells.
• Anaemia and exhaustion: dietary supplements containing vitamin B12 improve blood formation and prevent tiredness and nervous system disorders.
• Acne: dietary supplements containing zinc and vitamin A regulate sebum production. Biotin and vitamin E improve the appearance of skin prone to acne.
• Digestive tract: dietary supplements containing probiotics and fibre promote a healthy microbiome and strengthen the intestinal barrier.
• Sight: dietary supplements for the eyes usually combine lutein, zeaxanthin and vitamin A. These micronutrients protect the retina.

By the way: The correct dosage determines the effect of supplementary products. Seek advice from your doctor or a complementary medicine specialist to avoid overdose and unwanted side effects from dietary supplements.

In some cases, dietary supplements support your health. However, you should carefully weigh the advantages and disadvantages before taking any supplements.

Advantages of supplements:

• Easy to use
• Various dosage forms, such as tablets, capsules or powders
• Easily available in pharmacies and chemist’s shops without a prescription
• Targeted prevention for increased nutrient requirements
• Compensation for deficiencies in certain life stages or situations, such as pregnancy

Disadvantages of supplements:

• Possible side effects such as gastrointestinal problems caused by dietary supplements, especially in the event of overdose
• Potential effects of dietary supplements on organs, including the kidneys and liver
• Possible interactions with other medications or foods
• Lack of scientific proof of the effectiveness of some nutrient preparations

Good to know: The use of supplements makes sense in certain cases and if you have a diagnosed nutrient deficiency or increased needs. They complement a balanced diet, but do not replace it. In any case, make sure you buy high-quality dietary supplements from reputable suppliers.

The fact that dietary supplements are legally classified as foodstuffs means that, unlike medication, they do not have to be tested or approved by the national pharmaceutical authority (Swissmedic). Manufacturers are solely responsible for the safety and quality of their products. They are not obliged to undertake reputable studies that investigate effectiveness, indication and contraindication, risks associated with use and side effects. If you are unsure, talk to your doctor or a complementary medicine specialist about the benefits and risks of dietary supplements.