Doctors and diet experts agree that Many of the vital substances, which are in addition taken, are unnecessary. However, there are important exceptions. We say, under what conditions should you what vitamins and minerals Supplement.
Who’s elixirs in the drugstore in front of the long shelf with the vitamin tablets, mineral powder and health, involuntarily thinks: I could do it all – for a stronger immune system, higher concentration, better metabolism ; Most of the physicians do not say, however, that we are serving a health need of this extra in pill form. Because all of the important nutrients could we get from food.
That’s true, but only under some conditions: if we are healthy, us, feed, us on a regular basis, but a moderate move, sufficient sleep and are balanced. This Balance is out of balance, the supply with nutrients is no longer true that our complex organism is well supplied. Then the hour of the dietary Supplement.
Reservoir of protective nutrients in the body? Unfortunately, impossible
What does not work, contrary to the wishes and Convictions of many consumers, unfortunately: as a Reservoir of strength and protective to create nutrients in the body. It brings, for example, nothing, to flood the immune system before the Winter with a mega dose of Vitamin C, zinc or selenium. Not for the construction of the water-soluble vitamins are simply excreted in the urine, an Overdose of trace elements may even induce symptoms of Poisoning. And also combination preparations for immune strengthening bring a preventive nothing. So a Nährstoffmix but can help cracked defenses to strengthen.
As a medically useful nutrients in pill form, apply in the case of a defect, for example as a result of a disease, in a one-sided diet or increased demand. This is especially true for those substances:
Homebody in need of Vitamin D
The “sun vitamin,” has many functions, the most important it is for bone health because it promotes the storage of calcium. The body can make Vitamin D in the skin, if they get enough sun light. Ten minutes are enough every day outside, even if the sky is overcast. No Problem in light summer clothes, but on cold winter days, it is closely related to the Vitamin D supply. Especially as many of the physicians hold a high daily dose of useful. In the light-poor winter months, the can be for adults, a daily dose of 3000 – 4000 IU.
Runny noses need zinc
Zinc is important for skin and hair, but especially as a cold stopper. The trace element may shorten colds and make it easier. For zinc tablets are better suited as a “zinc-diet” with the appropriate foods.
As useful an intake of 75 milligrams for daily grams in the case of the first cold symptoms. This high dose must not be taken over a longer period of time. A zinc-treatment with 25 milligrams daily to strengthen the immune system should not take longer than two to three weeks.
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Active people need Magnesium
The mineral is involved in many processes in the organism, but especially to the nerve and muscle work. Those who train regularly and the body really calls for, may need more Magnesium than the diet. In fact, many people are supplied with sub-optimal with Magnesium, especially since many nutritional experts assume that the official recommendation is to set at a low level: Our bodies need about 350 milligrams a day, women a little less, the men a little more. Even nursing mothers have a higher need.
Appropriate tablets cover a 300 – to 400-milligram daily dose. A particularly good Bio-availability of magnesium citrate, the mineral provides bound to citric acid.
Vegans need Vitamin B12
Anyone who eats meat should be supplying his body with Vitamin B12 as a dietary Supplement. It is in a plant-based diet is as good as not available and therefore, especially for Vegan is a Must. As an important building block for the cell division, blood formation and the function of the nervous system, B12 is essential in the daily vitamin supply.
Smokers need Vitamin C
Smoking and alcohol consumption are considered to be the vitamin robbers, especially Vitamin C is affected. Smokers therefore have an increased requirement. By the toxins of the burnt tobacco free radicals, which is used to absorb Vitamin C more. And the removal of the alcohol the body consumes increasingly Vitamin C.
As a preventive measure high dose but nothing, because the human body can only store a certain amount of Vitamin C. Everything is supplied in addition, the body through the urine.
Pregnant women need folic acid
Folic acid is the only Vitamin that all of them are agree that the supply in Germany, by the diet is insufficient. Folic acid belongs to the B vitamins and is essential for blood formation, cell division, and all the growth processes.
As a “baby vitamin”, it is especially important for Pregnant women and women who want to become pregnant. Lack of folic acid can have dramatic consequences for the unborn child: malformations, especially of the spine and spinal cord, called neural tube defect. Especially in early pregnancy, 550 micrograms of are therefore, the recommended daily dose.
Folic acid is in the germ, green vegetables, and legumes – but rarely the average daily consumption of 300 micro-grams, not at all the greatly elevated in pregnancy. So: are tablets allowed until necessary.
Athletes need amino acids
The a say: In a balanced normal diet and everything is in there, what a sportsman needs. Others swear by Vitamin and mineral Cocktails or amino acids. They facilitate muscle growth, speed recovery, and help increase strength and endurance power – and all completely legal and on a natural Basis.
People that exercise intensively and perhaps a meat-free diet, often take creatine supplements. Three grams of the protein substance have to be for muscle building and performance.
In the normal, everyday, your body needs about two grams of creatine. Half of this amount is formed from the body’s own amino acids. The Rest passes via diet components such as meat or fish in your organism.