Food supplements is a billion-dollar industry. But unlike pharmaceutical companies, producers must not be able to prove that their supplements have an effect. They just have to be safe - and that only applies to new supplements. Personally, I find it interesting how scientists think about these supplements. After all, they have a better understanding of how our body works. Through their profession they come into contact with a lot of experts and study material on this theme. I found an interesting article about scientists - experts in topics ranging from public health to sports psychology - explain which supplements they take every day and why. Some interesting pieces with personal additions.
- Turmeric
Simon Bishop, lecturer in public health and primary health care, Bangor University
Turmeric is best known as an ingredient in the South Asian cuisine. It adds a warm, earthy flavor to curry dishes. In recent years, however, it also got more attention because of its medical properties.
I have been using powdered turmeric as a dietary supplement for about two years now, but I have been interested for a long time in its use in the Ayurvedic medicine.
Turmeric is used as an anti-inflammatory in many Asian countries or to accelerate the healing process of wounds. But now there are increasing indications that turmeric also helps to protect you against a range of diseases such as rheumatoid arthritis, cardiovascular disease, dementia and certain types of cancer.
The evidence for those health claims is not completely conclusive, but convinces me enough to take turmeric every morning with my first cup of coffee. It’s also a habit that might help me to live longer.
- Vitamin D
Graeme Close, professor of human psychology, Liverpool John Moores University
Vitamin D is a special kind of vitamin, because our body makes it itself with the help of sunlight. That is why people in cold countries or people who spend a lot of time indoors are more at risk of a shortage. People with a darker skin color run the same risk because melanin slows the production of vitamin D in the skin. It is estimated that around a billion people suffer from a shortage.
Most people know that they need to take enough vitamin D for healthy bones. But in recent years scientists have also become aware of other important functions of vitamin D. They are now convinced that a deficiency can weaken our immune system and cause muscles to function less well and recover less well. In some cases it can even cause depression.
Vitamin D is one of the cheapest supplements and it is easy to correct a deficiency. I used to check with myself if I had shortages, but now the fact that I live in the UK is enough for me. Sunlight is scarce here from October to April, and it does not contain enough UVB rays during those cold winter months. That is why I take a daily dose of 50 micrograms throughout that period. I recommend top athletes who receive food guidance from me to do the same.
- Probiotics
Justin Roberts, senior lecturer in sports and exercise nutrition, Anglia Ruskin University
A varied intestinal flora is important for your physical and mental health. However, the balance between different bacterial species can be disturbed by poor eating habits, physical inactivity or persistent stress. You can promote the health of your intestines by taking probiotics (live bacteria and yeasts) via foods such as yogurt, kefir and kombucha.
I first came out with probiotics after years of training for triathlons. After training or competitions, I often had problems with gastrointestinal complaints such as nausea and cramps. In addition, I was more susceptible to colds. I did some research on the subject, and was surprised to see how many people suffered from similar symptoms. Now I regularly take probiotics, and I have noticed that my symptoms are reduced after training. Moreover, it is good for my general health.
Recently we have also done research on it. For twelve training weeks, starting triathletes had to take probiotics in the evening when eating. We have been able to demonstrate that they help to reduce gastrointestinal complaints.
There is also a range of studies that prove that probiotics are good for general health. They help to promote the health of the intestines, strengthen the immune system and lower cholesterol.
- Prebiotics
Neil Williams, professor of physical physiology and nutrition, Nottingham Trent University
Prebiotics are indigestible carbohydrates that promote the growth and activity of benign bacteria in the intestines. That is why they have a positive effect on the metabolic syndrome. In addition, they can promote the functioning of the immune system and the absorption of minerals, reduce travel diarrhea and improve the health of the intestines.
I first encountered prebiotics in my research into the intestinal flora of athletes suffering from exercise-induced asthma. Previous research had shown that the composition of the intestinal flora in asthma patients is different. After mice received prebiotics, they suffered less from their allergic asthma. We took that result as a starting point and showed that the severity of exercise-induced asthma in adults had dropped by 40% after having taken prebiotics for three weeks. The participants in our study also indicated that eczema and allergic symptoms became less severe.
- Omega 3
Haleh Moravej, associate professor in food science, Manchaster Metropolitan University
I started taking omega 3 after attending a winter conference of Nutrition Society in 2016. The scientific evidence about the benefits of omega 3 is overwhelming. It could improve brain function, prevent mood disorders and even Alzheimer's disease. An analysis of my diet made clear that I did not get enough omega-3s. A healthy adult should take 250-500 mg daily.
Omega 3 exists in different forms, of which EPA and DHA are very important for the development of the brain and mental health. You can find it mainly in fish. ALA (alpha-linolenic acid), another type of omega 3, is mainly found in a plant-based diet such as nuts and seeds. Walnuts and flaxseed are a good example of this.
- Only real food
Tim Spector, professor of genetic epidemiology, King's College London
I used to take supplements, but six years ago I changed my mind. During the research for my book I have read many clinical studies. For me, when they were done correctly and independently of the producers, they clearly showed that supplements do not work, and in many cases can even be harmful. For example, according to multivitamin research, regular users die more often from cancer or heart disease. Supplements to prevent blindness due to macular degeneration were an exception: random tests with a mixture of antioxidants for minimal effect generally had positive results.
In many cases there are some experiments that prove that the supplements discussed are good for you, if they are naturally produced by the body or occur in our food. However, there is no clear evidence that there are benefits associated with taking supplements in a concentrated form such as tablets. Recent research shows that high doses of certain supplements can even be harmful - calcium and vitamin D are two examples of this. Instead of using those expensive, synthetic products with no guaranteed effect, we would better absorb all the necessary nutrients, microbes and vitamins by eating real food. After all, that is also the intention of evolution and mother nature!!