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Five supplements despite healthy diet

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For many people, it is difficult to meet the body's nutritional needs through diet. The reasons for this are manifold and include the individual genetic makeup, the microbiome and other prerequisites. It therefore makes sense to supplement certain substances when there is a proven need. Which supplements these are and why it could be useful to take them, you will learn in this article.

Why should I take some supplements as needed?

The opinion that a varied and balanced diet provides people with all the nutrients necessary for life is widespread. Even though this very often covers the need for essential amino acids, fatty acids, vitamins and minerals, this cannot be taken for granted. Certain diets and life circumstances increase the need for selected substances. For example, pregnancy can increase the need for iodine, iron and folic acid. Regular athletic activity also necessitates an adjustment in dietary patterns, with more calories and amino acids beneficial to muscle metabolism.

The eating habits prevalent in the Western world, with a high proportion of nutritionally rather unfavorable foods with high levels of sugar, fat and salt, cover daily calorie requirements but contribute to the development of diabetes, obesity and the associated metabolic syndrome. The exponential increase in these diseases in recent decades underscores the need to address healthy eating and selected micronutrients. An important prerequisite here is an inventory analysis through regular blood checks.

Apart from replenishing deficiencies, it may also be useful to supplement certain substances with the aim that their intake will have a positive effect on health and longevity.

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In today's supplement jungle, it's easy to lose track of what's going on.

Vitamin D

Vitamin D is often referred to as just a vitamin, but it has hormone-like effects. Studies show that despite the presence of vitamin D in some foods and the body's own biosynthesis via the skin, many people in Germany have low vitamin D levels or a deficiency. According to the Robert Koch Institute, more than half of the adults in Germany do not have an optimal supply of vitamin D. You should therefore have your vitamin D level determined at regular intervals to determine where you stand. For this purpose, the laboratory value 25-hydroxy-cholecalciferol must be tested.

Why vitamin D deficiency?

Despite sunshine, many people in Germany have a vitamin D deficiency. Especially in winter, it is difficult to produce enough vitamin D through the skin. Everyday office life and wearing clothes can also prevent sufficient vitamin D self-synthesis. The consequences include a weakened immune system, muscle weakness and disturbed bone metabolism.

Important: An overdose of vitamin D can cause side effects such as kidney damage and cardiac arrhythmias. Even if this only occurs with extremely high doses, you should have your vitamin D level measured in your blood before starting to take it. This analysis also facilitates the estimation of your daily needs!

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Long-chain omega-3 fatty acids

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) contribute to the maintenance of normal heart function, normal blood pressure and normal blood triglyceride concentrations. In addition, DHA supports the maintenance of normal brain function and vision. In the food chain, DHA and EPA are produced by algae. These are then ingested and accumulated by fish. An omega-3 rich algae oil is therefore also a very good way to supply yourself with the long-chain fatty acids.

However, it is precisely these valuable, long-chain omega-3 fatty acids that are hardly found in our diet. Why? Few people eat enough omega-3-rich foods with high DHA and EPA content. They are found almost exclusively in larger quantities in fish. However, due to the potential heavy metal contamination of fish and personal taste, many people avoid them. Therefore, supplements should be considered to provide the body with these important fatty acids. Studies show, among other things, a possible positive relationship between EPA and DHA in cardiovascular disease, body weight, eye health, brain development and our immune system.

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Besides fish, other foods are rich in omega-3 fatty acids. These include, for example, avocados or olives.


Iron is an essential metal that we need for many functions in our body. It must therefore be ingested in sufficient quantities through food, which is sometimes difficult, especially for women. Pregnancy and menstruation each lead to an increased need for iron. In addition, iron deficiency anemia is the leading cause of anemia worldwide. In this case, the number of red blood cells is too low. What is the connection?

Iron is a component of hemoglobin - the molecule that gives our blood its red color. Without iron, we would not be able to transport oxygen in our body. Symptoms of fatigue, a drop in performance or pale skin are cardinal symptoms of iron-related anemia. The doctor you trust can easily check your iron supply by taking a blood sample. At annual check-ups, the ferritin value and the iron in the serum are usually routinely determined.

Creatine Monohydrate

Creatine is an endogenous substance, which is composed of several amino acids in the liver and kidney. Our organism itself produces about 1-2 g of the molecule every day, which is used as an energy substrate especially during fast and explosive physical activity. In connection with strength training creatine increases the effect on muscles. That is why creatine is popular as a supplement, especially among athletes. The most common form is creatine monohydrate. In addition, creatine has a positive effect on older people and in the context of health maintenance. Often, old age is associated with lower muscle mass. To prevent falls or gait instability, it is advantageous to maintain and train the muscles. Creatine can help with this.

Creatine Training Weight
Creatine monohydrate is mainly used in weight training to improve training efficiency.

Longevity Supplements

The last group of molecules you can add to your diet are longevity supplements. These substances target molecular longevity pathways and aim to counteract the age-related decline in vital functions. For example, our antioxidant system loses radiance and the Autophagy, also known as the cellular garbage disposal system, is increasingly overwhelmed with cellular waste. Along the way senescent cells in the body that limit the functionality of the remaining healthy cells. As if that were not enough, problems arise in the provision of energy at the mitochondrial level because certain molecules are no longer available in sufficient quantities. In recent years, research has taken a closer look at promising substances. These include spermidine, resveratrol, quercetin, carnosine, alpha-ketoglutarate, betaine and glucosamine. If you want to learn more about the individual molecules, click on the respective supplement.


A healthy and balanced diet does not always provide people with all the nutrients they need, because the initial physical situation varies from person to person. Five substances or groups are particularly suitable for compensating for the most common deficiencies. These include vitamin D, long-chain omega-3 fatty acids, iron, creatine monohydrate and the group of longevity supplements. A well-coordinated and science-based supplement routine, along with a healthy diet, can have a positive impact on our health and performance. The first step is a determination of various blood values to assess your initial situation and to be able to respond to deficiencies as needed.

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The images were purchased under licence from Canva.

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About Sam Klesel

Sam Klesel is a trained nutritionist who has been passionate about the impact of nutrition on our health for nearly 10 years. Helping people live healthier and improve their quality of life is his goal. At MoleQlar, he is deeply involved in micronutrients and supplements as part of Longevity research.

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