The pills and powders from the drugstore or pharmacy are incredibly popular. Every third person in Germany takes food supplements once a week. But how useful are the preparations anyway? And what about the quality?
Consumers in Germany spend more than two billion euros on dietary supplements every year. Magnesium is the bestseller. But calcium, omega-3 fatty acids and vitamin D products, especially in autumn and winter, are also popular. Usually the expectations of the pills, tablets and powder are high. They should protect against diseases and make you fitter and more efficient.
But can the preparations do that at all? For a long time, nutritionists have advised against taking such drugs. Many consider them a complete waste of money. Because most of them are useless because a normally nourished person does not need any additional nutrients. In addition, many of the funds are overdosed – and in the worst case can even damage your health. The unanimous opinion among the experts: Dietary supplements only make sense for certain risk groups and in particularly stressful situations.
Anyone who takes the funds on their own risks damage
In principle, the preparations should not be taken without prior advice from a doctor. In truth, only a blood test can reliably show whether there really is a deficiency that needs to be compensated. If you still take them on your own because you feel like your body is missing something, you risk overdosing. This can sometimes have serious side effects. Some minerals or vitamins can also enhance or weaken the effects of medication.
Dietary supplements are not subject to approval in Germany. That is why they are not examined by any control authorities for their effectiveness. Mixed preparations that contain several substances are particularly treacherous. They supply the body with these micronutrients using the watering can principle. But in most cases there is no need at all to substitute several substances.
If anything, individual vitamins or minerals make sense. Especially after the winter, many reach for vitamin D. Normally, the body produces most of it with the help of sunlight. We get small amounts from food. Studies have proven that vitamin keeps the bones stable and contributes to tooth preservation. For all other claims (protection against infection, lower risk of cancer or protection against depression) there is no reliable evidence. According to the Robert Koch Institute, around 60 percent of Germans are below the recommended value of 50 nanomoles per liter of blood. In these cases, an intake may be correct. But: Not without a previous blood test. Because if you take too much vitamin D, you risk kidney calcification and kidney stones.
The body only needs a small amount of calcium
Calcium is also popular. The mineral is just as important for the bones, but also for the muscles, nerves and blood clotting. But we get it without any problems from all kinds of foods, especially dairy products. Therefore, additional income is usually not necessary. Many calcium supplements are also overdosed, which can lead to kidney stones. The following applies to vegetarians and vegans: Calcium is also contained in non-animal foods. Especially green vegetables like broccoli or nuts contain a lot of it.
Magnesium is the bestseller among dietary supplements. The substance is important for energy metabolism as well as muscle and nerve function. Many reach for it when suffering from muscle cramps. The body usually receives it in sufficient form from the consumption of vegetables and whole grain products. Here, too, it is known that the drugs from the drugstore or pharmacy are often dosed too high, which can then lead to diarrhea and a drop in blood pressure. A daily intake of 250 mg is recommended.
Also popular are products with omega-3 fatty acids, they have a reputation for being particularly good for your health. However, there are considerable doubts about the effectiveness of the funds. Since the preparations are not tested by the state, nothing can be said about the actual dosage and thus the ingredients. What is certain, however, is that too many omega-3 fatty acids are not healthy. The side effects can be: nausea, vomiting, increased risk of infection and bleeding risk. However, omega-3 fatty acids can also be prescribed by a doctor – in this case they are drugs whose dosage and ingredients are subject to official controls. And here, too, the following applies: in almost all cases, a healthy diet is sufficient for a good supply. The fatty acids are contained in fatty fish (herring or salmon), green leafy vegetables, walnuts and various oils such as rapeseed oil or linseed oil.
The promises are great, but the impact is not
And last but not least there is zinc. Many hope that they will get away without catching a cold. Whether additional zinc really helps is not really well documented. The body only needs a small amount of the trace element to do its work – and it can meet its needs from food. The risk of overdosing with dietary supplements is high. And that harbors dangers: Zinc is a heavy metal and can lead to poisoning. And also change the red and white blood cells. Meat, fish, cheese and eggs contain zinc. An additional dose can only be worthwhile for vegetarians and vegans – but not before the doctor has examined the blood.
Source: Stern
