Author: Eliška Hosnedlová, IHP ( Certified Integrative Health Practitioner)
Nutritional supplements are products that help to "replenish" nutrients that we cannot cover in food. Although our diet should always be varied and nutritious, it may not always be enough for us to receive enough of all nutrients . Whether due to a currently increased need for a given substance, or for example due to increased stress, certain food choices or deteriorated soil quality.
Dietary supplements usually include:
- Vitamins and minerals
- Herbs and plants
- Amino acids
- Enzymes
- Live microbial substances (probiotics)
Today we will mainly look at the mentioned vitamins and minerals and how they are absorbed in the body and how to choose the best ones. Vitamins and minerals support the immune system, help build bones, repair damaged cells and convert food into energy. Each of them plays its own special role and their deficiency can lead to imbalance in the body, often accompanied by unpleasant symptoms.
Vitamins
Vitamins are organic compounds that our bodies require in smaller amounts than minerals. The human body is capable of synthesizing vitamins to some extent.( 1 ) However, we must obtain most of them from our diet.
Main functions of vitamins:
- Energy production
- Maintaining healthy tissues
- Bone building
- Eye protection
- Protection against inflammation
- Helping to form collagen, which forms the basis for teeth and bones and supports blood vessel walls
- Support for the health of the nervous system
- Helping to create neurotransmitters like dopamine or serotonin ( 2 )
- Regulation of mood and emotions, especially in the premenstrual phase in women ( 3 )
We divide vitamins 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 when food breaks down during digestion or when a dietary supplement dissolves. Our bodies are largely made up of water, so 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
We include vitamins A, D, E and K in this category. They are just as important to us as water-soluble vitamins, but the process of their absorption is a little more complicated.
How the body uses 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 necessary 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 entering the bloodstream. In most cases, fat-soluble vitamins must be bound to proteins in order to pass through the body.
- Excess is stored in the liver and fatty tissues. The body then draws on the reserves and releases them from the liver into the bloodstream as needed.( 4 )
Minerals
Minerals are inorganic elements that our body needs for normal development and functioning. Some of the essential elements for health include calcium, phosphorus, potassium, sodium, chlorine, magnesium, iron, zinc, iodine, chromium, copper and selenium. Some of them we need in larger quantities, while others are needed in much smaller quantities.
Main functions of minerals:
- Building bones and teeth
- Control of body fluids inside and outside cells
- Converting food into energy
- Essential for the function of certain organs, such as iodine and selenium for proper thyroid function
Why is diet not enough?
In an ideal world, we wouldn't need any supplements. All the necessary nutrients are found in our diet, whether from plant or animal sources. However, in some cases, it is almost impossible to get enough of all the nutrients from food alone.
Here are 7 reasons why we consider certain accessories essential:
Increased needs for certain nutrients come with age, as does the ability to properly absorb and store vitamins and minerals. ( 5 ) The current health status of our population also plays a big role.
Our lifestyle can directly contribute to nutrient deficiencies or increased needs. A current major issue is chronic stress, which depletes the body of certain nutrients, and adequate intake is associated with the body’s proper response to stress. ( 6 )
Modern agricultural practices, aimed at maximizing crop yields, are destroying the soil and food quality. Instead of environmentally friendly organic fertilizers, synthetic fertilizers are used, which destroy soil microbes. These play an important role in soil homeostasis and nutrient levels. Similarly, the soil is also destroyed with the excessive use of herbicides and pesticides in cultivation. ( 7 )
Our current eating habits also naturally affect our intake of vitamins, minerals, and other nutrients. Industrially processed foods, excess sugar, and a lack of quality ingredients exacerbate nutritional deficiencies, and in addition, promote excessive fat storage in the body and the development of inflammatory conditions.
Avoiding certain foods can also lead to nutrient deficiencies. For example, vegetarians and vegans tend to be deficient in certain nutrients. Typically, these include B vitamins, iron, zinc, and vitamin A. ( 8 ) The same is true for eliminating certain foods due to allergies or intolerances.
In the case of some more serious health conditions, the body may not be able to properly absorb certain nutrients, so they need to be supplemented in increased amounts.
Antibiotics, hormonal contraceptives, blood pressure medications, or cholesterol-lowering medications. All of these factors contribute to the depletion of certain nutrients in the body, typically B vitamins, potassium, magnesium, zinc, or calcium. ( 9 ) Therefore, always consult your doctor and together assess what additional supplements will be needed along with the medications.
Not all supplements are created equal
There are many different brands and online stores selling dietary supplements on the market today. Some supplements can be purchased for literally a few crowns, while others cost hundreds or thousands. So which ones should you choose and how do they differ from each other?
Although it may seem that all supplements fulfill their main task, that is, they will fill any deficiencies, this is not the case. The quality, origin, form and absorption of the given supplement play a big role. In some cases, we will save on the price, but in return we will get more unnecessary (and often harmful) substances into our body along with nutrients. In addition, lower-quality supplements are not very bioavailable, which means that even though they may enter our body in sufficient quantities, the body simply cannot use them properly.
Forms of supplements on the market and their absorbability
Liposomal – the nutrient is attached to a phospholipid molecule, which helps preserve the nutrients and may improve their absorption in the body
Powdered – usually absorbed quickly, suitable for nutrients that require larger amounts to meet the recommended dose, such as magnesium. Check out some of our products here .
Capsules – easily broken down during digestion so nutrients can be well absorbed. Most Femvie products are in vegetable capsule form for best absorption. Check out some of our products here .
Tablets – tend to be cheaper, but often take the longest to break down, making nutrients less easily absorbed
A quality dietary supplement should be so-called pure, i.e. without binders, dyes or other auxiliary substances, which sometimes appear in the composition more than the nutrients themselves. The main thing is the absorbability in our body. If you are hesitating between individual forms of the supplement, we recommend reaching for capsules, powder supplements or liposomal form, which are best absorbed by the body.
Was this article useful to you? Share it with your friends! In the next part, we will look at the TOP supplements that are worth taking every day.
Do you have any questions about supplements or women's hormonal health? Don't hesitate to contact our experts at the Femvie Counseling Center . They will be happy to answer all your questions for free.*
Do you want to have a complete assessment of your health and kick-start your health? Contact our Femvie experts who will create an individual plan based on your medical history, lab results, symptom monitoring, cycle analysis and a 90 min. initial consultation. Our experts will continuously support you so that you achieve results. Information on how the consultations work can be found here .
*The consultation does not serve as a substitute for gynecological support and assistance. If you are experiencing any health problems, we recommend that you contact 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
