5 tips for effective intake of nutritional supplements

The global market for dietary supplements is growing rapidly. In Germany, over half of the population is reported to take dietary supplements. In the United States, almost 70% of the population takes dietary supplements! Dietary supplements are popular, but is there a right way to take them?

Below are 5 tips on how to develop a strategy for taking supplements and how to get the most benefit from your product.

1) Find out why you are taking dietary supplements

If you have never taken supplements before, you may be wondering, "Why should I do this? What benefit will these supplements have for me?" Supplements are designed to supplement your diet. This means that they are taken in addition to a normal, balanced diet.

Many people take supplements because a nutrient is missing from their typical diet. This is common among people who follow a vegan or vegetarian diet. They take supplements to add additional nutrients to their diet. For example, a person who follows a balanced diet might take a vitamin C supplement to support their immune system and maintain healthy skin.

Another reason for taking supplements is that some nutrients cannot be adequately absorbed through food. For example, spinach contains iron, but studies show that only 1-2% of iron is absorbed by eating spinach [1]. Supplements can facilitate the absorption of nutrients that are not adequately absorbed through food. Studies prove that liquid liposomal supplements have a higher bioavailability of nutrients than conventional supplements.

Knowing why you are taking supplements will help you stay motivated to improve your health.

2) Which vitamins should you not take together?

It can be helpful to acquire a basic knowledge of nutrition in order to develop a strategy for taking vitamins, minerals, etc. Many people are not aware that certain dietary supplements can have a negative effect on each other.

Here are some false friends of nutrition to watch out for when taking supplements:

a) Iron and zinc:

These two minerals are essential for the human body, and deficiency is common worldwide. Zinc is known to negatively affect iron absorption [2]. If you take these two supplements at the same time, it is likely that you will not be able to fully absorb your iron. Experts recommend taking these supplements at least 2 hours apart.

b) Calcium, zinc and magnesium:

If you take a calcium supplement, it can interfere with the absorption of zinc and magnesium. All three minerals can "compete" for absorption into the body. Experts recommend not taking zinc, magnesium and calcium together, but leaving a 2-hour gap between them.

c) Iron and coffee:

Reconsider taking iron with your morning coffee or tea. Studies have shown that caffeinated drinks such as coffee, black and green tea can inhibit the absorption of iron in the body. The tannins they contain can cause this inhibiting effect [3]. It is recommended to leave at least 2 hours between taking iron and drinking coffee. Decaffeinated coffee has no negative effects on the absorption of iron in the body and can therefore be drunk immediately after consumption.

ActiNovo: A New Era of Supplements

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3) Apply the habit formation method

It is often said that it takes 21 days to form a habit. New habits are hard to form because they require time and effort! Taking supplements is a habit. You will get the most benefit from your product if you take it regularly. Adding a supplement to your current routine will help you maintain consistency.

Many experts recommend taking supplements before or during your morning breakfast. "Adding the habit of taking a supplement to an already existing morning habit can make taking the supplement more consistent.

Here's an example of combining habits: When you brush your teeth every morning, place the supplement next to your toothbrush so you remember to take it after brushing. Combining habits is a great way to maintain consistency and improve your daily wellness routine.

4) When your body needs nutritional supplements

Most people get enough vitamins and minerals from their diet. Supplements are used to fill in the gaps. However, there are times when our bodies need a little extra "boost" of nutrients.

a) Nutritional supplements & sports:

Exercising can put additional strain on your body. After an intense workout, your body needs extra fluids, carbohydrates and protein in the diet to support muscle building. Sweating during exercise can cause you to lose electrolytes.

Taking extra B-complex vitamins and magnesium can help replenish some of the nutrients lost during sweating and exercise. Additionally, plant-based supplements like curcumin can help reduce muscle soreness and inflammation after exercise.

b) Nutritional supplements & strengthening the immune system:

Knowing which supplements to take during illness can help your body get back on its feet quickly.

Research has shown that taking vitamin C and zinc can help shorten the duration of a cold or flu at the first signs of illness [5].

c) Nutritional supplements in winter:

As the seasons change, our nutritional needs can change. This is especially true during the cold winter months. In winter, the nights get longer, the days get shorter, the number of illnesses increases and moods become more depressed.

Vitamin D is an important nutrient to keep around during the winter. Vitamin D deficiency is often found during the winter months because our bodies cannot synthesize the vitamin from sunlight. Studies have found that vitamin D deficiency can lead to symptoms of depression and that taking supplements can improve mood [6].

d) Nutritional supplements & stress:

Psychological stress, anxiety and depression are widespread in our society. These psychological stressors can cause physical damage and lead to further mental disorders or even cardiovascular diseases [7].

If you are suffering from mental stress, taking supplements containing B-complex, magnesium or ashwagandha may help support your mental function and maintain a calm mood.

5) Choose natural supplements

Dietary supplements are a wonderful addition to your diet. But if a supplement is loaded with artificial sweeteners and preservatives, it is not the right choice for you. You should choose a supplement that does not contain too many ingredients.

The fewer ingredients, the more natural the supplement is. If you want a sweeter supplement, look for brands that use naturally occurring sweeteners. Overall, be sure to check the nutritional label on your supplement before you buy it!

ActiNovo 's liquid liposomal nutritional supplements offer you higher bioavailability than conventional supplements in pill or powder form. In our range we have ActiNovo PURE, unflavored and with a natural taste, or PLUS, which is additionally flavored. You can also easily choose, mix and dose your own flavor with our ActiFlavours .

Here you can learn more about liposomes and here you can find our product selection .

Sources

1) Scrimshaw NS. Iron deficiency. Sci Am. 1991 Oct;265(4):46-52. doi: 10.1038/scientificamerican1091- 46. Erratum in: Sci Am 1992 Jan;266(1):following 8. PMID: 1745900.
2) Whittaker P. Iron and zinc interactions in humans. At J Clin Nutr. 1998 Aug;68(2 Suppl):442S-446S. doi: 10.1093/ajcn/68.2.442S. PMID: 9701159.
3) Dziembowska I, Wójcik M, Żekanowska E. Caffeine and alcohol - Friends or foes of human iron stores? J Trace Elem Med Biol. 2022 Jan 4;71:126922. doi: 10.1016/j.jtemb.2022.126922. Epub ahead of print. PMID: 35063815.
4) https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663. Mayo Clinic. Accessed Nov 3, 2022.
5) Maggini S, Beveridge S, Suter M. A combination of high-dose vitamin C plus zinc for the common cold. J Int Med Res 2012;40(1):28-42. doi: 10.1177/147323001204000104. PMID: 22429343.
6) Bertone-Johnson ER, Powers SI, Spangler L, Brunner RL, Michael YL, Larson JC, Millen AE, Bueche MN, Salmoirago-Blotcher E, Liu S, Wassertheil-Smoller S, Ockene JK, Ockene I, Manson JE. Vitamin D intake from foods and supplements and depressive symptoms in a diverse population of older women. At J Clin Nutr. 2011 Oct;94(4):1104-12. doi: 10.3945/ajcn.111.017384. Epub 2011 Aug 24. PMID: 21865327; PMCID: PMC3173027.
7) Paine NJ, Bosch JA, Van Zanten JJ. Inflammation and vascular responses to acute mental stress: implications for the triggering of myocardial infarction. Curr Pharm Des. 2012;18(11):1494-501. doi: 10.2174/138161212799504713. PMID: 22364133. 8) https://de.statista.com/prognosen/722012/umfrage-zum-verbrauch-von-futtersergaenzmitteln-in-deutschland