In an era where health and well-being are increasingly in focus, natural food supplements are gaining importance. They offer a way to specifically optimize the daily diet and supply the body with essential nutrients. From essential vitamins and minerals to herbal adaptogens and probiotics – the range of natural helpers is diverse and promises to support health in a holistic way.
Natural vitamins and minerals: Building blocks of health
Vitamins and minerals are the cornerstones of a healthy diet. They play a crucial role in numerous bodily functions, from energy metabolism to immune defense. Although a balanced diet is the best source of these nutrients, supplements can be a sensible addition, especially in times of increased need or with specific dietary patterns.
Vitamin C from acerola cherries and rose hips
Vitamin C is known for its antioxidant effect and its importance for the immune system. Natural sources like acerola cherries and rose hips offer a particularly high concentration of this important vitamin. One gram of acerola powder can contain up to 1,700 mg of vitamin C – equivalent to the vitamin C content of about 34 oranges. The bioavailability of natural vitamin C is also often higher than that of synthetic versions.
Magnesium from pumpkin seeds and quinoa
Magnesium is an essential mineral for muscle and nerve function. Pumpkin seeds and quinoa are excellent natural sources of magnesium. A 100-gram serving of pumpkin seeds provides about 156 mg of magnesium, which is almost 50% of an adult’s daily requirement. Supplements based on these foods can be a practical way to increase magnesium intake.
Omega-3 fatty acids from flaxseeds and chia seeds
Omega-3 fatty acids are known for their anti-inflammatory properties and their importance for heart health. Flaxseeds and chia seeds are plant-based powerhouses for these valuable fatty acids. One tablespoon of chia seeds contains about 2.5 g of omega-3 fatty acids. These plant-based sources are particularly interesting for vegetarians and vegans who wish to avoid fish oil.
Herbal adaptogens for stress reduction
In our fast-paced world, adaptogens are becoming increasingly important. These plant-based substances help the body to better adapt to stress and mitigate its effects. They support homeostasis and can improve physical and mental performance.
Ashwagandha: Ayurvedic stress shield
Ashwagandha, also known as Indian ginseng, has been used in Ayurvedic medicine for thousands of years. Studies show that ashwagandha can lower cortisol levels and reduce anxiety. A meta-analysis of five studies found that taking ashwagandha led to a significant improvement in perceived stress levels and quality of life.
Rhodiola rosea: Performance enhancement from nature
Rhodiola rosea, also known as roseroot, is an adaptogen traditionally used in Scandinavian and Russian medicine. It can enhance mental performance and reduce symptoms of fatigue. A study with 100 participants showed that daily intake of Rhodiola rosea for four weeks led to a significant improvement in symptoms of stress and exhaustion.
Ginseng: Energy booster from TCM
Ginseng is a classic adaptogen from Traditional Chinese Medicine (TCM). It is valued for its energizing and stress-reducing properties. Studies suggest that ginseng can improve cognitive function and reduce fatigue in cancer patients. A meta-analysis of 16 studies found that ginseng has the potential to improve quality of life and reduce fatigue in various patient groups.
Probiotics and prebiotics for gut health
The importance of gut health for overall well-being is increasingly recognized. Probiotics and prebiotics play a key role in supporting a healthy gut microbiome. They can promote digestion, strengthen the immune system, and even influence mood.
Lactobacillus strains for immune support
Lactobacillus bacteria are among the most researched probiotic strains. They can strengthen the intestinal barrier and stimulate the production of immune cells. A meta-analysis of 12 studies showed that taking Lactobacillus probiotics can reduce the risk of respiratory infections by up to 47%.
Bifidobacteria for optimal nutrient absorption
Bifidobacteria are another important group of probiotics. They support digestion and nutrient absorption. Studies suggest that bifidobacteria can also help regulate blood sugar levels and improve intestinal barrier function. A study with 66 participants showed that taking Bifidobacterium lactis for 45 days led to a significant improvement in digestive function.
Inulin from chicory as a prebiotic
Prebiotics like inulin serve as food for beneficial gut bacteria. Chicory is a particularly rich source of inulin. Studies show that regular intake of inulin can promote the growth of bifidobacteria in the gut and improve gut health. A 12-week study with 44 people found that a daily intake of 10 g of inulin led to a significant increase in bifidobacteria in the gut.
Antioxidants from superfoods
Antioxidants play an important role in protecting our cells from oxidative stress. Superfoods are particularly rich in these valuable substances and can make a significant contribution to maintaining health. They can reduce inflammation, slow down aging, and lower the risk of chronic diseases.
Polyphenols from green tea and matcha
Green tea, and especially matcha, are known for their high content of polyphenols, particularly catechins. These antioxidants can protect against cell damage and have anti-inflammatory properties. Studies show that regular consumption of green tea can lower the risk of cardiovascular diseases and certain types of cancer. A cup of matcha can contain up to 137 times more antioxidants than a cup of conventional green tea.
Anthocyanins from aronia and blueberries
Aronia (chokeberries) and blueberries are rich in anthocyanins, which are known for their strong antioxidant effects. These plant pigments can improve brain function and reduce the risk of age-related cognitive decline. A six-year study with over 16,000 participants found that people who regularly consumed berries had a cognitive age that was 2.5 years younger than those who rarely ate berries.
Curcumin from turmeric: Anti-inflammatory agent
Curcumin, the active ingredient in turmeric, is known for its strong anti-inflammatory properties. It can help in the treatment of chronic inflammatory conditions like arthritis and may lower the risk of cardiovascular diseases. A meta-analysis of 11 studies showed that taking curcumin led to a significant improvement in symptoms for patients with osteoarthritis.
Plant-based protein sources for muscle building and recovery
Plant-based proteins are becoming increasingly important, not just for vegetarians and vegans. They offer a sustainable and healthy alternative to animal proteins and can effectively support muscle building and recovery.
Pea protein: Complete amino acid profile
Pea protein has gained significant popularity in recent years. It offers a nearly complete amino acid profile and is rich in branched-chain amino acids (BCAAs), which are important for muscle building. Studies show that pea protein is comparable to whey protein in terms of muscle building and satiety. A 12-week study with 161 men found that pea protein was just as effective for muscle building as whey protein.
Hemp protein: Rich in gamma-linolenic acid
Hemp protein is not only a good source of protein but also contains valuable omega-3 and omega-6 fatty acids, including the rare gamma-linolenic acid. This fatty acid can have anti-inflammatory effects and support hormone regulation. Hemp protein contains all nine essential amino acids and is particularly rich in arginine, which is important for heart health.
Rice protein: Hypoallergenic alternative
Rice protein is an excellent option for people with allergies or intolerances, as it is hypoallergenic. It is rich in branched-chain amino acids and can effectively support muscle building. An eight-week study with strength-training athletes showed that rice protein was just as effective as whey protein for muscle building and improving body composition.
Quality assurance and dosage of supplements
When selecting and using supplements, quality is of utmost importance. At the same time, the correct dosage plays a crucial role in the effectiveness and safety of the products.
Organic certification and purity checks
Organic-certified supplements offer the advantage of being free from synthetic pesticides and fertilizers. Strict purity checks ensure that the products are free from pollutants and contaminants. When choosing, you should look for recognized certifications and quality seals. A study by the University of Graz showed that organic-certified supplements have, on average, a higher content of bioactive substances than conventional products.
Bioavailability through liposomal technology
The bioavailability of nutrients is crucial for their effectiveness. Liposomal technology can improve the absorption of certain nutrients in the body. The active ingredients are encapsulated in tiny fat bubbles that can be more easily transported through the intestinal wall. Studies show that liposomal vitamin C has up to 6 times higher bioavailability than conventional vitamin C preparations.
Individual dose adjustment by metabolic type
The optimal dosage of supplements can vary from person to person. Factors such as age, gender, dietary habits, and individual metabolic types can influence the need for certain nutrients. A personalized dosage can optimize the effectiveness of supplements. A study by the University of Milan showed that an individually adjusted dosage of vitamin D based on body weight and baseline levels led to a more effective normalization of vitamin D levels than a standard dosage.