The strength of the basic supplements lies in the elimination of existing undersupplies. If you are looking for a preparation that has a positive effect on health and performance as well as on the improvement of the immune system and thus on prevention, you should look in the group of basics. Only they can achieve this variety of effects.
Due to the way of life in the western industrial countries and our nutritional style, there is an undersupply of the vitamins D, K and Omega 3 fatty acids to a large extent.
Even if you are not concerned with fitness, you should inform yourself about these nutrients as they have an important meaning for your health:
- Vitamin D ensures bone health. It also optimizes muscle function, supports the immune system and can lead to higher performance.
- Among other things, vitamin K ensures optimal blood coagulation, reduces arteriosclerosis and supports the mode of action of vitamin D.
- Omega 3 fatty acids have an anti-inflammatory effect, brighten the mood, lower blood pressure and can shorten the regeneration period.
But let’s have a look at the nutrients individually to find out their effect and dosage:
Vitamin D deficiency is widespread. This is usually caused by insufficient exposure to the sun. Our organism can produce vitamin D itself, but it needs sunlight. If you provide enough sunlight, your body can synthesize up to 90% of the daily vitamin D requirement itself.
Natural occurrence: Foods such as eggs, fatty fish and mushrooms also provide us with vitamin D. However, only a small amount of vitamin D can be absorbed through food.
Unfortunately, our way of life today is no longer geared towards a longer daily stay outdoors, in the sun if it shines. We are tied to our workplaces, most of which are located in larger buildings.
ATTENTION: a dark skin tone as well as the application of a SONNENCREME (in particular with high sun protection factor) can inhibit the absorption of vitamin D. In addition, a one-sided and fat-reduced diet, obesity and chronic intestinal inflammation can be further reasons for an impaired absorption of vitamin D.
Effect: Vitamin D is essential for bone metabolism. Calcium supplied from the outside is resorbed in the intestine with its support. Thus it can be used in the bone structure.
In addition, vitamin D ensures that less calcium and phosphate are excreted via the kidneys. Vitamin D is also involved in various other cell and organ functions so that further diseases can be avoided or kept in check.
Signs of deficiency: recurrent gingivitis, a general tendency to inflammation, infections of the upper respiratory tract and asthma, renal insufficiency, increased risk of cancer and diabetes, generalized weakness, skin complaints, psoriasis, diseases of the heart and blood vessels, tendency to depression and bipolar disorders.
Dosage vitamin D supplement: At present, a daily dose of 2,000 to 2,500 IU is recommended.
If there are severe deficiencies, the daily dose must be increased accordingly. However, in the latter case a doctor should also be consulted, who can monitor the compensation of the deficiency condition expertly.
TIP: In order to improve absorption, we recommend that you combine taking the vitamin D preparation with a little fat.
Effect: Its main function is bone metabolism and blood coagulation. It contributes to bone strength and therefore protects against osteoporosis.
There are two naturally occurring forms of vitamin K: vitamin K1 and vitamin K2.
Vitamin K1 is found mainly in green leafy vegetables. It can therefore be ingested through food and converted into vitamin K2 by our intestinal bacteria. Vitamin K2 is the more active form of the two.
Natural occurrence of vitamin K1: green leafy vegetables (kale, spinach, etc.), cabbage, legumes.
Natural occurrence of vitamin K2: raw sauerkraut, butter, egg yolk, liver, some cheeses and fermented soy products.
Signs of deficiency: disturbed blood coagulation and increased tendency to bleed.
Dosage vitamin K supplement: 100-200 μg Vitamin K2 (higher dosage please consult your doctor).
TIP 1: Vitamin K is also fat-soluble and can therefore be taken with fat.
TIP 2: Vitamin K2 and vitamin D work together and therefore a combination preparation is very useful.
Omega-3 fatty acids (fish or krill oil)
Effect: Omega-3 fatty acids are polyunsaturated fatty acids that are essential for our organism. They have an anti-inflammatory, vasodilatory and blood-thinning effect and have a heart protecting and anti-rheumatic effect. They are indispensable for our brain and for the retina.
Natural occurrence: Omega-3 fatty acids occur naturally in algae, ferns and mosses. Good sources for us humans are the animals that eat these plants: wild game, cold water fish (mackerel, trout, alpine salmon, salmon, sardines). In addition, vegetable oils – linseed oil, soya oil, walnut oil, rapeseed oil – are also good sources of omega-3 fatty acids.
Signs of deficiency: Skin changes, tendency to infection, hair loss, memory weakness.
Dosage of omega-3 fatty acids supplement (fish or krill oil): In principle, 1-2 capsules of fish oil per day have a positive effect on the organism.
TIP: In order to avoid “fishish burping”, the individual capsules can be frozen before ingestion.
ATTENTION: Do not take this medicine with blood thinning medication. It should also be stored in a cool place to prevent oxidation.
Supplements can be used for general health, muscle building and weight loss.
Nevertheless, they should not be regarded as a miracle cure, they are only there to supplement. Therefore, a healthy and balanced diet and a well-coordinated training plan are the foundation, no matter if it is about health in general or about specific topics such as muscle building and weight loss.
In order to find the right preparation for you, you should first be clear about what you want to use it for. You can then ask the provider for advice and information. Pay attention in any case to the bioavailability as well as ingredient list of the product.