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The supplement industry is boomingExpert explains: We really need these supplements
Many people turn to nutritional supplements.
Anna Bizon, Gpoint Studio (Gpoint Studio (Photographer) – (None)
Which vitamins does the body actually need?
Author Bas Kast has combed through the research and explains in an interview which dietary supplements are really useful.
What does the body really need?
Whether as a capsule in the morning or powder in a smoothie: vitamins and supplements are now an integral part of everyday life for many people. But while the selection on the shelves continues to grow, the crucial question often remains as to which supplements the body actually needs and where clever marketing gains the upper hand.
Bas Kast, who shaped modern eating culture with his bestseller “Nutritional Compass”, is now bringing light into this confusing jungle with his new book “The Vitamin Compass” (C. Bertelsmann). In an interview with the news agency spot on news, he explains why knowing the right dosage is crucial and when dietary supplements can even pose risks.
There are even risks lurking with nutritional supplements
Your “nutrition compass” has changed the eating habits of many people. Why do we now need our own compass for nutritional supplements – is a healthy diet no longer enough?
Bas Kast: Generally speaking, yes, but there are exceptions. Studies show, for example, that most of us in Germany suffer from a more or less large vitamin D deficit, which is hardly found in our food. Vegans and vegetarians should definitely supplement vitamin B12. In addition, nutrient absorption is no longer as good as we get older, and new analyzes suggest that a daily multivitamin starting at age 60 can protect memory and delay aging processes. Beyond these individual recommendations, my main aim is to provide an overview of what research knows about supplements. Many influencers recommend all sorts of things. But most of it is unnecessary.
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People often warn about “expensive urine” caused by unnecessary vitamins. Is there a rule of thumb how a layperson can tell whether they really need a supplement or are just falling for clever marketing?
Kast: No, that makes it so difficult because countless influencers or manufacturers often bluff with studies. Only when you delve deeply into the matter can you expose the bluffs. It is typical, for example, that someone first brings us to the level of biochemistry, let's say the mitochondria, which most people are no longer familiar with, and then says: Your mitochondria absolutely need XY! That may be true, but in the end you should always ask: Where is the clinical test on humans? What effect did it have?
The topic of “longevity” is booming. In your book you examine substances that promise to slow down aging. Which of these substances really stand up to critical scientific scrutiny?
Kast: Not a single one really from my point of view. This applies to spermidine as well as to NMN, NR and resveratrol. The amino acid taurine seems very promising to me, but here too the final proof is lacking.
Omega-3 fatty acids or B vitamins are often recommended for mental fitness. In your opinion, is there a “basic package” for the brain that everyone of a certain age should consider?
Kast: It's best to take a moderately dosed multivitamin, and yes, you should pay a little attention to omega-3, be it in the form of fatty fish like salmon or as a supplement. Here, however, the risk of atrial fibrillation, the most common cardiac arrhythmia, increases from 1 gram per day.
Does it make a difference if I take my vitamins on an empty stomach in the morning or with food in the evening? Are there classic combinations (like iron and coffee) that completely negate the effect?
Kast: Yes, there are certainly some interactions that can be positive or negative, for example we absorb certain forms of iron better in combination with vitamin C. Or if you consume a lot of zinc, you should make sure that you compensate with some copper at the same time. As a rough rule of thumb, I would consume the most vitamins with the largest meal. It is known, for example, that vitamin D is best absorbed in this way. Whether in the morning or evening plays a rather minor role.
If I often feel weak and unfocused in the afternoon – is there a “first aid supplement” that will support my mental fitness in the short term, or is that wishful thinking?
Kast: It could be that creatine could help a bit. Personally, I rely on coffee. But the best thing is a short break with deep relaxation.
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Melatonin is on everyone's lips. Who should take it and who should stay away from it?
Kast: Adults over 40 who mainly suffer from problems falling asleep can try a low dose, 0.1 to 0.3 milligrams. Most of the time, these supplements are dosed far too high. If the low dose has no effect, you can use a slightly higher dose in consultation with your doctor, but you should know that the effect is limited. At best, you fall asleep a few minutes faster than usual. In fact, behavioral therapy, for example, has proven to be far more effective for stubborn sleep problems. Ultimately, you have to get to the bottom of the person's life individually to find out what the problem is and how best to deal with it. Unfortunately, I speak from personal experience here.
Many people grab the cheap effervescent tablet in the supermarket as they pass by. What do you think of it?
Kast: I find it really weak that many supermarkets simply sell “any” supplement or mixed-up multivitamin instead of taking a closer look at the scientific evidence and asking: How should something like this really be dosed? Which vitamins are useful? As a rule, businesses simply don’t care about that. It's really disappointing.
Which supplement would you recommend to everyone?
Kast: Vitamin D3, especially in winter, around 1,000 to 2,000 international units, for all vegans and vegetarians, vitamin B12 up to 25 micrograms (or individually tailored doses based on a blood test). Then for everyone who doesn't eat perfectly, as well as in old age, a moderately dosed multivitamin, possibly enriched with the pigments lutein and zeaxanthin, which, among other things, can have a certain protective effect on the eyes – especially the retina.
Source used: spoton news
