Are vitamins worthwhile?
Quite simply: yes. The answer is obvious. The very name vitamin tells us that these are nutrients needed for life. Individual vitamins were only discovered because certain diseases occurred in people and then disappeared again when a specific substance was given. In each case, that substance could then be described in more detail and was subsequently classified and named as a vitamin.
So why ask the question at all? Because many people nowadays are unfortunately unsettled by the press and then genuinely ask themselves this question. The press repeatedly publishes sensationalist articles such as „The vitamin lie" and „Vitamins are harmful" and the like. Why? Simply because it sells better. The press wants sensations. A headline such as „Vitamins are healthy"? Boring. We all know that already. Exactly – we all actually know that. So why do so many people allow themselves to be unsettled by the sensationalist press?
If you hear something over and over again, even if it is clearly false, at some point you begin to wonder whether there might be something in it. But false remains false. Vitamins are, and we ALL KNOW this, essential for life. A deficiency makes you ill. Medically 100 % certain – and that is rare in medicine.
Now comes the crucial question: do we ourselves have a deficiency? On this question the press cannot keep up, nor can it answer it. Only a doctor can determine that individually for each person. Nowadays, vitamin status can be measured in the laboratory. Then you know whether you have a deficiency.
Does nobody have one? I regularly measure vitamin levels in many of my patients. And vitamin D deficiency is particularly common. Around 80 % of the people I test have a deficiency and therefore an increased risk of osteoporosis and even cancer. I also very frequently find a vitamin B12 deficiency. It causes lack of drive, tiredness, weakness, nerve problems, anaemia, elevated homocysteine and therefore an increased risk of heart attack and stroke. Other common deficiencies are zinc, selenium, arginine, tryptophan and many more.
There are many other micronutrients in the blood that can be measured – and every part of the system is important. If a deficiency is corrected, the risk of many secondary illnesses falls. Many complaints that are often described as stress, burnout or functional complaints disappear. Vitamin and micronutrient deficiencies are not uncommon; complaints or illnesses resulting from them are often not recognised.
So it is very simple: measure in the blood. Correct the deficiency. Measure again.
What types of vitamins are there – and how do they work?
We can divide vitamins into two groups: the water-soluble vitamins (the B vitamins and vitamin C), and the fat-soluble vitamins (A, D, E and K).
Water-soluble vitamins cannot be stored well by the body – so we have to supply them constantly. With fat-soluble vitamins, short-term deficits in supply can be compensated for through storage, especially in the liver.
Vitamins A, C and E are also referred to as antioxidants. They can neutralise free radicals, which are thought to be responsible for ageing processes and cancer.
Vitamins in your diet
The best sources of vitamins are fruit and vegetables. However, it should be noted that due to intensive agriculture, our soils are generally no longer as nutrient-rich as they once were. The well-known values for vitamin content that are quoted are clearly outdated, and we can assume that the actual values nowadays are significantly lower.
In our view, a truly adequate supply of vitamins is not possible without targeted, individual supplementation with vitamin and micronutrient preparations. Of course, the basis should be a varied diet that also includes fruit and vegetables – but individual needs should be adjusted according to any deficiency present and the level of performance required. Regular monitoring of blood values and the intake of food supplements adapted accordingly is recommended for this purpose.
The effect of a balanced vitamin intake
If vitamin intake is correct and matches our needs, it has a major effect on our well-being. With an adequate supply, we become more capable and more balanced, the immune system works more efficiently and we sleep better. All in all, we simply feel better all round.
80%
vitamin D deficiency in practice
13
essential vitamins in total
2
vitamin families: water- & fat-soluble
60°C
heat destroys vitamin C above this
Without vitamins, the metabolic processes in our body do not function. That means we can only generate and use energy – both physically and mentally – if the necessary vitamins are available to us in sufficient quantities.
Measure, don't guess: from symptoms to blood test
Vitamin deficiency can be prevented through the targeted use of food supplements. The safest approach is to check the relevant blood values regularly and adjust supplementation accordingly – in order to ensure an optimal supply at all times.
Frequently asked questions about vitamins
Which vitamins strengthen the immune system?
In addition to the widely known vitamin C, vitamins A, D and E as well as some B vitamins are important building blocks for the immune system. However, we always also need zinc and amino acids for this. Regular exercise and sufficient sleep likewise strengthen our body's own defences.
Which vitamins can help with tiredness?
In cases of tiredness, a vitamin B complex can certainly help. A deficiency of vitamin D can also be the reason for sluggishness and lack of drive. In addition to vitamins, magnesium and iron should also be present in sufficient amounts.
Why is the combination of vitamin D and K2 important?
Vitamin D and K2 work symbiotically in metabolism and together are responsible, among other things, for bone formation. Only when these two work together can calcium be utilised in the bones. If K2 is missing, unwanted calcification of the blood vessels can occur.
Why does vitamin D deficiency occur despite sunshine?
In order to produce vitamin D in the skin, sunlight must strike at an angle greater than 35°. In Germany, for example, this is only the case from April to September around midday. To cover our vitamin D requirement, we would need to spend half an hour in the sun every day during this period with our skin uncovered. And very few people certainly do that.
Which vitamins are recommended for a cold?
The „classic" for colds is vitamin C. However, it is advisable to take vitamin C continuously so that the immune system is always well supplied and strengthened. Increasing the dose in the case of an acute cold can then help to shorten the recovery time. It should be borne in mind that vitamin C is destroyed at temperatures above 60 °C and loses its effect – the often recommended „hot lemon" is therefore not really useful. If you feel that a cold is coming on, it can also help to increase the intake of vitamin D3 for a few days, because vitamin D is very important for the activity of the immune system.
Can vitamins be supportive in depression?
In many patients with depression, a vitamin D deficiency can be identified. In addition, we need vitamin B6 in order to produce serotonin and noradrenaline in our nerves. Vitamins B9, B12 and C are needed for the synthesis of dopamine and noradrenaline.
Which vitamins should be taken daily?
The water-soluble vitamins, which can only be stored poorly by the body, should be taken daily – these include the B vitamins and vitamin C. Fat-soluble vitamins (A, D, E and K) can be stored by the body in the short term and therefore it is in principle possible to take them less frequently. However, to ensure a continuously optimal supply of all vitamins, the simplest approach is to make all of them available to the body every day in the appropriately adjusted dosage. The correct dosage results from regular blood checks and adjustment to the needs arising from individual life circumstances and the desired level of performance.
