Vitamines - Your Bodyguard!

If we follow a balanced diet rich in nutrients and lead a healthy lifestyle, our body is practically fully nourished. However, there are some factors that facilitate an inadequate supply with vitamins, macro- and micronutrients and that even a very conscientious diet cannot regulate.


If we follow a balanced diet rich in nutrients and lead a healthy lifestyle, our body is practically fully nourished. However, there are some factors that facilitate an inadequate supply with vitamins, macro- and micronutrients and that even a very conscientious diet cannot regulate.

The 5 most important effects of vitamins:


  • Provide more energy (E.g.: vitamin C contributes to normal energy metabolism)
  • Improve stress management (E.g.: riboflavincontributes to reducing fatigue and exhaustion. Pantothenic acid contributes to normal mental performance)
  • Prevent asthma and allergies (E.g.: vitamin D contributes to normal functioning of the immune system)
  • Enhance the immune system (E.g.: vitamin B12 contributes to normalfunctioning of the immune system)
  • Simplify weight loss (E.g.: vitamin B6 contributes to regulating hormonal activity)

1.    These are natural vitamin bombs

2.    Do we need multivitamin and mineral products?

3.    The consequences of a vitamin deficiency: Hidden hunger

4.    This is when supplementation with vitamins makes sense

5.    Is there a vitamin preparation that is right for everyone?

6.    Stay away from these vitamin preparations

7.    Choosing vitamin products wisely

1. These are natural vitamin bombs

These foods are particularly high in the various vitamins:

  • Vitamin A: Egg yolk, liver, whole milk, spinach, red pepper
  • Vitamin B1: Pork, peas, wholegrain products
  • Vitamin B2: Dairy products, cheese, meat, fish, broccoli
  • Vitamin B3 (niacin): Liver, meat, egg, green leafy vegetables
  • Vitamin B5 (pantothenic acid): Liver, sunflower seeds, mushrooms
  • Vitamin B6: Meat, milk, avocado, bananas, potatoes, walnuts
  • Vitamin B7 (biotin): Yeast, liver, egg yolk, lentils
  • Vitamin B9 (folic acid): Oranges, lettuce, cabbage, spinach, wholegrain products
  • Vitamin B12: Meat, liver, egg, fish, dairy products
  • Vitamin C: Black currant, acerola, paprika, broccoli, citrus fruits
  • Vitamin D: Fatty fish varieties (eel, salmon)
  • Vitamin E: Nuts, vegetable oils, butter, egg
  • Vitamin K: Spinach, cabbage, green lettuce, watercress.

2. Do we need multivitamin and mineral products?

Even if we follow a balanced diet and care for our bodies exemplarily, there are factors that make the additional daily intake of vitamins and minerals necessary:

  • Our contemporary lifestyle requires a significantly larger amount of essential nutrients – due to stress, too much sugar, and mechanically processed foods.
  • Severe physical strains require an increased supply that can hardly be ensured through nutrition alone.
  • Fresh fruits and vegetables have too low a quantity of essential nutrients in many places due to poor soil quality and are sometimes harvested before they are ripe.
  • The supply of nutrients is necessary to overcome illnesses or signs of deficiency that were determined by the doctor.

Scientific studies show that the daily intake of a high-quality multivitamin and mineral preparations can protect us from degenerative diseases, such as diabetes, heart diseasesandosteoporosis, as well as from seasonalinfectionslike the cold and flu. The study«The impact of nutritional supplement intake on diet behavior and obesity outcomes»shows that the intake of nutritional supplements supports adults in covering the recommended daily dose of certain minerals, such as calcium and magnesium (in men and women) as well as iron (in women).

Interestingly, this study reveals that the people, who consume nutritional supplements and generally also eat more nutrient-rich food, are logically aware of the importance of a healthy diet.

3. The consequences of a vitamin deficiency: «Hidden hunger»

Many suffer from“hidden hunger” – a chronic vitamin and mineral deficiency. Without a sufficient supply of these nutrients, the body cannot properly function. This deficiency often remains undetected, but has far-reaching consequences. Studies show that these six essential nutrients are lacking in most of us: vitamins A, C, D, and E as well as calcium and magnesium

(Source:US National Institutes of Health).

According to the WHOand UNICEF, specialized literature, such as the Cambridge - British Journal of Nutrition and the study «Malnutrition and infection in industrialized countries», among other things this is a result of a vitamin deficiency:

  • Vitamin C - Fatigue, susceptibility to infection, general inefficiency, joint pain, gum bleeding in the case of extreme deficiency, wound healing disorders.
  • Vitamin D - Nervousness, decreased bone strength, rickets in children, weak muscles, and deficient teeth formation.
  • Vitamin B1– Circulation problems, neurological disorders, e.g. burning sensation of the feet.
  • Vitamin B2 – Cracked skin at the corners of the mouth, rash.
  • Vitamin B6 – Infections of the skin and mucous membrane, loss of appetite, sleep disorders, irritability, and depressive moods.
  • Vitamin B12 - Fatigue, permanent exhaustion, paleness, general inefficiency.
  • Vitamin A - Dry, flaky skin, very seldom vision disorders.
  • Vitamin E – Dry skin, concentration disorders, fatigue.


4. This is when supplementation with vitamins makes sense:

Children: Picky eaters and children with a poor appetite or unbalanced diet.                                                                                            

Seniors: Older persons with a weak digestive system that impedes nutrient uptake.

Weakened immune system: People, who are sick, underwent surgery or suffer from exhaustion. Diabetics and people, who are currently undergoing chemotherapy.

Diets: People, who are dieting, such as the popular LCHF diet (Low-Carb High Fat) or follow a vegan diet, who do not eat or only eat a limited amount of food from a whole food group, as well as people, who fast, are recommended to consume nutritional supplements in order to avoid permanent suffering from a vitamin deficiency.

Stress: People under continuous stress, who do not eat a regular, balanced meal and do not sleep enough.

Unbalanced diet: People, who consume highly processed food containing a lot of sugar, fat, and refined carbohydrates that deprive the body of vital nutrients.

Fitness enthusiasts and competitive athletes: Whoever intensively exercises daily benefits from a daily multivitamin and mineral preparation to replace nutrients lost through sweating and exertion.


5. Is there a multivitamin product that is right for everyone?

A high-quality, well combined multivitamin product is a practical supplement for the daily routine and suitable for supporting general well-being.

In the case of specific deficiencies or diseases, one should consult with a specialist and seek advice.  

6. Stay away from these vitamin preparations

Untrustworthy companies, poor products, and incorrect information can lead to health damage in the worst case. Thus, consuming an inferior product or excessive consumption can be fatal for the consumer. Particularly for athletes, it is advisable to get informed about the offered product as the raw ingredients of an inferior preparation may be contaminated with prohibited substances.

These are the hazards:

  • Most conventional nutritional supplements are not produced by the supplier, i.e. the brand and the label. These brands are so-called white labels or private labels.

In these cases, the supplier is not a manufacturer and therefore has no direct contact to the raw material suppliers. Quality control is therefore not in his hands. These products cannot ensure a health guarantee or anti-doping assurance.

  • Caution with products that contain raw materials of animal origin. These ingredients may be contaminated with hormones, medications, and other doping substances.

7. Choosing vitamin products wisely

The following parameters offer reliability when choosing:

  • Transparent declaration of the origin of the product, not just the location of processing
  • Trustworthy manufacturers assume responsibility for the purity of their products.
  • Pay attention to anti-doping certificates for their origin
  • A higher price is no guarantee for quality
  • Even with good ingredients, a product cannot be beneficial: For a product to be effective, it requires a specific ratio and the right formulation thereof. Products that promote countless ingredients (label information), most often do not contain the right amount of the individual nutrient to be effective.

8. This is how a good vitamin product is identified

A high-quality vitamin product comes from manufacturers who offer their products in capsules or containers that are protected from light (naturally colored capsule casings, UV and light-proof containers).

In addition, the vitamins should be protected with acid-resistant capsules so they can pass to the stomach without damage. This guarantees that the amount of vitamins that is listed on the label is not decimated by the influence of light and stomach acid, but rather arrives intact in the intestine where it is absorbed by our body. Reputable manufacturers produce vitamin products according to the standards of GMP. In addition, it is necessary to note that the vitamins are not consumed in the form of chewable tablets or lozenges, as the vitamins are directly exposed to stomach acid and will be denatured, and adhesives are used.