In the past, you had to go to a pharmacy specifically for micronutrient supplements. Nowadays you can buy them in many shops. For example, these supplements are sold in drugstores and even some supermarkets. Once there, you have a choice of many brands.
So much choice sometimes makes it difficult to decide which one to choose. In this article, I’ll tell you more about micronutrient supplements. Micronutrients is another name for vitamins and minerals. I also explain to you what a good choice is for these supplements.
What are Micronutrient Supplements?
It can contain various substances, such as vitamins, minerals, and trace elements. This is sold separately, but also in combination. There are also nutritional supplements with bioactive substances or herbs, such as turmeric and ginseng.
Bioactive substances are substances that have a specific biological or physiological activity or function. Our body does not need these substances.
It has not yet been proven that bioactive substances can offer added value. Examples include flavonoids, creatine, caffeine, and phytosterols (plant sterols).
When do you need micronutrient supplements?
Most people do not need a micronutrient supplement. Thanks to a varied diet, most people get enough vitamins and minerals.
It is highly recommended for some target groups to take good vitamin supplements. For example, pregnant women, older people, and young children.
A supplement with micronutrients can also be useful when someone suffers from an absorption deficiency or a deficiency of one or more nutrients. In that case, a dietary supplement can be a useful tool to enrich your diet with the necessary micronutrients.
Increased need for vitamins and/or minerals
With regular extreme sports efforts, the need for vitamins and minerals can be increased. If someone also goes outside too little, there is a need for extra vitamin D. A supplement with the micronutrient vitamin D can then be an effective aid.
Vegetarians and vegans also benefit from taking certain supplements, as they eliminate animal products from their diet and can therefore become deficient in vitamins such as B12.
Tips on micronutrient supplements
Below I describe some tips regarding micronutrient supplements. After all, it is important to use them responsibly. All food supplements do not replace a varied and healthy diet. So you should only use them as a supplement to your diet.
Read on to learn about some tips related to micronutrient supplements.
Recommended Daily Allowance (RDA)
The RDA of a vitamin or mineral indicates the amount that is sufficient for the average person. This has been established by scientific research or based on expert consensus.
Maximum dosage of supplements
For your safety, it is important to choose a dietary supplement that contains a maximum of 200% of the RDI. Legally, it can contain up to 50% more of the substance than is stated on the label. This is allowed because the content of substances in the supplement decreases over time.
A dose above the limit of 200% (on the label) can have toxic effects. For example, too high a dose of vitamin B6 can cause complaints to the nervous system, such as nerve pain and numbness.
Consequences of too high doses
The fat-soluble vitamins are stored in the fat in your body. As a result, it can accumulate to a high dose and have toxic consequences.
You pee out a surplus of water-soluble vitamins. However, it can also have harmful effects during the process.
Composition of micronutrient supplements
High-quality micronutrient supplements contain as few excipients as possible. Less quality food supplements often contain many excipients, such as lactose, talc, and iron oxide. Synthetic preservatives, sugar (sucrose), and starch are also regularly used.
Watch out for allergens in food supplements if you have an allergy or hypersensitivity to certain substances. If you are vegan or vegetarian, it is important to make sure that there are no animal substances (such as gelatin) in the supplement.
Form of the vitamins and minerals
There are different forms of vitamins and minerals. Sometimes a different shape can be of better quality. I’ve mapped out some of these micronutrients.
In many dietary supplements, vitamin A is processed as retinol palmitate. This form of vitamin A is fairly unstable and decays quickly. Beta-carotene (provitamin-A) is a better form of vitamin A.
Vitamin C in the form of mineral ascorbate is preferred over the form of ascorbic acid. Examples of this are magnesium or zinc ascorbate. This shape is better for your stomach lining and tooth enamel. In addition, this form is better absorbed by the cells.
There are two forms of vitamin D, namely vitamin D (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is preferred because it is usually better absorbed by the body.