Health with a pill, that is sensible

It was in the news again these past few weeks. Is it wise to take dietary supplements if you are healthy? It is true that you do not need to take (expensive) dietary supplements if you are healthy. After all, they do not make you even healthier. In fact, taking many dietary supplements can cause dangerous side effects. There are specific groups for whom advice regarding supplementation applies. We will explain this in this blog.

Measuring a vitamin deficiency

On various websites of orthomolecular nutritional advisors and health gurus, among others, you often see a range of tests to measure your vitamin deficiencies. Some do this with a simple questionnaire, others with an EMB blood test or a device. All these types of measuring systems are not reliable and belong to the quackery department. These measurements always show deficiencies in their results, followed by very expensive nutritional supplement advice. So a revenue model. A good measuring method is to have a blood test taken by your doctor or directly at the hospital laboratory. Radar has one here Wrote a piece about it following a study on blood tests.

Do you need extra vitamins?

With a healthy and varied diet it is possible to get all the necessary nutrients. That is why if you eat a sufficient, healthy and varied diet with the Wheel of Five, you do not have to fear a deficiency of vitamins, minerals or fatty acids. In addition, foods also provide a lot of other nutrients. There is no good reason for most people to take extra vitamins and minerals. It does not provide any additional health benefits.

The danger of too many vitamins

Taking excessive amounts of vitamins and minerals for an extended period can have harmful consequences. For vitamin C, beta-carotene, iron, phosphorus, potassium, and manganese, there are indications that certain amounts may cause undesirable side effects. This includes, for example, intestinal complaints associated with more than 2 grams of vitamin C. However, no acceptable upper limits have been established for these vitamins and minerals. Vitamin B6 in supplementation has been restricted for a number of years. An excess of vitamin B6 can, in fact, be harmful to health. It has long been known that high doses of vitamin B6 can lead to nerve damage. The symptoms primarily include numbness, tingling, or pain in the hands and feet.

When is vitamin supplementation desirable?

There are various groups for whom additional vitamin supplementation is recommended. You can see an overview below.

1. Babies; up to 3 months who are breastfed or receive less than 500 ml of formula – 150 micrograms Vitamin K

2. Children; 0 to 3 years – 10 micrograms Vitamin D

3. Girls and women;

• from 4 to 49 years old with dark (tanned) skin color or who do not get much sun exposure or cover their skin – 10 micrograms Vitamin D
• from 50 to 69 years – 10 micrograms of Vitamin D
• from 70 years and older – 20 micrograms of Vitamin D
• women who want to become pregnant and the first 10 weeks of pregnancy – 400 micrograms of Folic acid
• pregnant women – 10 micrograms of Vitamin D

4. Boys and men;

• from 4 to 69 years old with a dark (tinted) skin color who do not spend much time in the sun or cover their skin -10 micrograms of Vitamin D
• from 70 years and older – 10 micrograms of Vitamin D

5. Vegans; until the RDA is reached – Vitamin B12 (this can also be done with foods with added Vitamin B12)

If you exercise often, do you need extra supplements?

Most athletes do not benefit from extra dietary supplements such as vitamins and minerals. Special sports nutrition products such as protein shakes are also usually unnecessary. Furthermore, the use of certain pre- and post-workout supplements can be harmful. Most athletes benefit more from improving their diet by eating according to the Food Pyramid.

If you eat according to the Food Pyramid, you get sufficient nutrients and energy for good athletic performance. Moreover, it has not been proven that most dietary supplements have positive effects for athletes. Supplements can also contain dangerous or banned substances.

In addition to a healthy diet, certain supplements can have a positive effect on sports performance or recovery after exercise. The sports supplements caffeine and creatine (monohydrate) can help get just that little bit more out of sports performance.

Supplements such as beetroot juice, magnesium, beta-alanine, or sodium bicarbonate are also popular among athletes. However, there is no scientific consensus yet regarding the effect of these supplements. Therefore, there is still debate about them. Furthermore, some supplements have side effects that cause most athletes to steer clear of them.

What now?

All First Class Fitness Personal Trainers and Lifestyle Coaches also have a background in nutrition specialists. They can give you good advice about healthy nutrition and supplementation. We challenge you to schedule a free intake with one of them for personal training and nutrition advice.