Author: Eliška Hosnedlová, IHP (Certified Integrative Health Practitioner)
Nutritional supplements are products that help to "replenish" nutrients that we are unable to obtain from food. Although our diet should always be varied and nutritious, it may not always be enough to ensure we get all the necessary nutrients. This can be due to an increased need for a particular substance, or for example, due to increased stress, certain food choices, or degraded soil quality.
Nutritional supplements typically include:
- Vitamins and minerals
- Herbs and plants
- Amino acids
- Enzymes
- Live microbial substances (probiotics)
Today, we will focus mainly on the aforementioned vitamins and minerals, how they are absorbed in the body, and how to choose the highest quality ones. Vitamins and minerals support the immune system, help build bones, repair damaged cells, and convert food into energy. Each of them plays a special role, and their deficiency can lead to an imbalance in the body, often accompanied by unpleasant symptoms.
Vitamins
Vitamins are organic compounds that our body requires in smaller amounts compared to minerals. The human body is capable of synthesizing vitamins to a certain extent. (1) However, most of them must be obtained from food.
Main functions of vitamins:
- Energy production
- Maintaining healthy tissues
- Building bones
- Protecting vision
- Protection against inflammation
- Assisting in collagen formation, which forms the basis for teeth and bones and supports blood vessel walls
- Supporting nervous system health
- Assisting in the formation of neurotransmitters such as dopamine or serotonin (2)
- Regulating mood and emotions, especially in the premenstrual phase in women(3)
Vitamins are divided into two groups:
- Water-soluble vitamins
- Fat-soluble vitamins
Water-soluble vitamins
This group of vitamins is found in the watery parts of food. They are absorbed directly into the bloodstream as food breaks down during digestion or as a nutritional supplement dissolves. Our body is largely composed of water, which is why many water-soluble vitamins circulate easily in the body. The kidneys then constantly regulate the levels of these vitamins and excrete excess amounts from the body through urine.
This group includes B vitamins and vitamin C.
Fat-soluble vitamins
This group includes vitamins A, D, E, and K. They are just as important to us as water-soluble vitamins, but their absorption process is slightly more complex.
How the body utilizes fat-soluble vitamins:
- We consume food containing fat-soluble vitamins.
- Food is digested by stomach acid and then travels to the small intestine, where it is further digested. Bile is essential for the absorption of fat-soluble vitamins. Bile is produced in the liver and flows into the small intestine, where it breaks down fats. Nutrients are then absorbed through the wall of the small intestine.
- After absorption, vitamins enter the lymphatic vessels before reaching the bloodstream. In most cases, fat-soluble vitamins must be combined with proteins to travel through the body.
- Excess is stored in the liver and adipose tissues. The body then draws on these reserves as needed, releasing them from the liver into the bloodstream. (4)
Minerals
Minerals are inorganic elements that our body needs for normal development and functioning. Those essential for health include, for example, calcium, phosphorus, potassium, sodium, chlorine, magnesium, iron, zinc, iodine, chromium, copper, or selenium. We need some of them in larger quantities, while much smaller amounts are sufficient for others.
Main functions of minerals:
- Building bones and teeth
- Controlling body fluids inside and outside cells
- Converting food into energy
- Essential for the function of some organs, such as iodine and selenium for proper thyroid function
Why is diet not enough?
In an ideal world, we wouldn't need any dietary supplements. All essential nutrients are found in our diet, whether from plant or animal sources. However, in today's world, it is sometimes almost impossible to ensure sufficient intake of all substances solely from diet.
Here are 7 reasons why we consider certain supplements a necessity:
An increased need for certain nutrients comes with age, just as the ability to properly absorb and store vitamins and minerals diminishes. (5) The current health status of the population also plays a large role.
Our lifestyle can directly contribute to a deficiency of certain nutrients or an increased need for them. A significant current issue, for example, is chronic stress, which depletes certain nutrients in the body, while their adequate intake is associated with the body's proper response to stress. (6)
Modern agricultural practices, aimed at maximizing crop yields, disrupt soil and food quality. Instead of environmentally friendly organic fertilizers, synthetic fertilizers are predominantly used, which destroy soil microbes. These play an important role in soil homeostasis and nutrient levels. Similarly, soil is also destroyed by the excessive use of herbicides and pesticides in cultivation. (7)
Our existing eating habits also naturally influence the intake of vitamins, minerals, and other nutrients. Industrially processed foods, excess sugar, and a lack of quality ingredients exacerbate nutritional deficiencies and, moreover, promote excessive fat storage in the body and the development of inflammatory conditions.
Excluding certain foods can also be a reason for a lack of some substances. An example is vegetarianism or veganism, where people on such diets often lack certain nutrients. Typically, these include B vitamins, iron, zinc, or vitamin A. (8) The same applies to eliminating certain foods due to allergies or intolerances.
In the case of some more serious health conditions, the body may not be able to absorb certain nutrients properly, so they need to be supplemented in increased amounts.
Antibiotics, hormonal contraception, blood pressure-lowering drugs, or cholesterol-lowering drugs. All these factors contribute to the depletion of some nutrients in the body, typically B vitamins, potassium, magnesium, zinc, or calcium. (9) Therefore, always consult your doctor and together evaluate what else needs to be supplemented along with your medication.
Not all supplements are created equal
Today, we can find many different brands and e-shops offering food supplements. Some supplements cost just a few crowns, while others are hundreds or even thousands. So, which ones should you choose and how do they differ?
Although it may seem that all supplements fulfill their main task, i.e., supplementing potential deficiencies, this is not the case. The quality, origin, form, and absorption of the given supplement play a significant role. In some cases, we save on price, but along with nutrients, we introduce more unnecessary (and often harmful) substances into our body. Less qualitative supplements are also poorly bioavailable, meaning that even if they enter our body in sufficient quantities, the organism simply cannot utilize them properly.
Forms of supplements on the market and their absorption
Liposomal – the nutrient is attached to a phospholipid molecule, which helps preserve nutrients and can improve their absorption in the body.
Powder – usually absorbed quickly, suitable for nutrients that require larger quantities to meet the recommended dose, such as magnesium. See some of our products here.
Capsules – easily break down during digestion, so nutrients can be well absorbed. Most Femvie products are in the form of vegetable capsules for optimal bioavailability. See some of our products here.
Tablets – are often cheaper but frequently take the longest to dissolve, making nutrient absorption more difficult.
A quality dietary supplement should be "clean," meaning without binders, dyes, or other excipients, which sometimes appear in the composition in greater quantities than the actual nutrients. The absorbability in our body is then crucial. If you are hesitant between different forms of supplements, we recommend opting for capsules, powdered supplements, or liposomal forms, as these are best absorbed by the body.
Was the article helpful to you? Share it with your friends! In the next installment, we will look at the TOP supplements worth taking every day.
Do you have any questions about supplements or women's hormonal health? Do not hesitate to contact our experts at Femvie Consulting. They will be happy to answer all your questions for free.*
Do you want a complete assessment of your health and to kickstart your well-being? Contact our Femvie experts, who will create an individual plan for you based on anamnesis, laboratory results, symptom monitoring, cycle analysis, and a 90-minute initial consultation. Our experts will support you continuously to help you achieve results. Information on how consultations work can be found here.
*The advisory service does not substitute gynecological support and assistance. If you are experiencing any health problems, we recommend contacting your doctor as soon as possible.
Sources used:
- https://www.britannica.com/science/human-nutrition/Vitamins
- https://www.pharmacytimes.com/view/supplements-can-help-maintain-ideal-levels-neurochemicals
- https://mareawellness.com/blogs/news/b-complex-how-these-5-vitamins-relieve-pms-symptoms
- https://www.helpguide.org/harvard/vitamins-and-minerals.htm
- https://westhartfordhealth.com/news/senior-health/dietary-deficiencies/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
- https://chriskresser.com/depletion-of-soil-and-what-can-be-done/
- https://www.sciencedirect.com/science/article/pii/S0261561420306567
- https://www.iwpharmacy.com/blog/preventing-vitamin-depletion-while-taking-prescription-medications
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 🌿 Menopause botanical complex — natural support for women during menopause
- 💊 Multivitamins and minerals for 45+ women — comprehensive nutrition tailored to the needs of women over 45
- 💊 Magnesium — supports sleep, mood, and bone health during menopause
- 💊 Natural Vitamin D — essential for bone health and immunity during menopause
- 😴 Sleep support patches — natural help for sleep disturbances during menopause
Frequently Asked Questions
At what age does menopause begin?
Menopause occurs at an average age of 51, but the transitional period (perimenopause) can begin as early as after age 40. It is definitively established after 12 months without menstruation.
What are the most common symptoms of menopause?
Hot flashes, night sweats, sleep disturbances, mood swings, vaginal dryness, and fatigue are among the most common symptoms. In total, up to 34 different symptoms of menopause have been described.
How to naturally manage menopause?
Natural support includes regular exercise, a diet rich in phytoestrogens, dietary supplements such as magnesium or botanical complexes, and stress management techniques.
Is natural support effective for menopause?
For many women, yes — natural supplements and lifestyle changes can significantly alleviate symptoms. For more severe problems, it is advisable to consult a doctor about hormone therapy.
