Supplements are part of our daily life - lots of people take all kinds of supplements nowadays. For skin, for deficiencies and because they think it will make them feel better or be healthier.
The thing with supplements is, that you really have to be careful what you take. Not all vitamines or minerals are good for you at a high dosage and sometimes the damage outweights the benefits. I am a supplement taker myself and today I'd like to show you my "supplement routine" and why I take them, from a food scientist point of view.
Vitamine D3 (Cholecalciferol)
I only take Vitamine D3 in winter time. More than half of the people in Germany have a deficiency in the colder months without even realizing it. You feel weary more often, seem to have less energy and sometimes you are even a little depressed without a good reason. In this case, consider to take vitamine D, it could help a lot. I take 25 µg every second day. You shouldn't take much more because vitamine D3 is fat soluble and can accumulate in your body, which can lead to serious overdose problems. Fun fact: If you eat the liver of a polar bear, you'll probably die of a vitamine d3 overdose.
Fish Oil Capsules
Omega-3 fatty acids are generally known to be healthy, prevent heart diseases and decreases the chance for cancer and can even reduce the risk of dementia. 'nough said. Ah and they are really good for your skin as well! I normaly take around 500 mg to 1000 mg a day.
This little hard-to-pronounce thing here is the new star in the sky of beauty supplement. Its nickname is "the beauty molecule"! It is very potent and proved to be very effective by hundreds of research papers. What it does: make you live longer. No kidding. A natural phenol (which you can btw find in red wine as well) which seem to have every possible positive effect on your body that you could imagine. Skin protection, anti-aging, antidiabetic, cardioprotective, cancer prevention ... you name it and resveratrol has it. To be honest, I am still a little sceptical, because it just sounds to good to be true.
500 mg a day, that should be enough to see an effect over a longer period of time.
There is one simple reason for me to take magnesium supplements. I have a genetic deficiency. For everyone who works out on a regular basis or planning a hiking trip, magnesium is a must. An adult needs around 350 mg a day.
Maltodextrin is a polysaccharid and usually made from corn starch. You can find three different maltodextrins in a supplement store, maltodextrin 6, 12 and 19. The numbers describe how long the glucose chains are and how long it takes to get into your blood sugar regulation. I take them as a weight gainer, around 50 to 100 g a day (divided in 3 or 4 portions), mixed in tea or juice. It really helps. I gained 4 kg since I started taking it 6 weeks ago. You can also use it for work-outs, although I would recommend to take the maltodextrin 12 or 19 since they give you energy faster.