Food supplements are all the rage! There are thousands of them, so it’s sometimes hard to find your way around… To help you, we’ve put together this article in collaboration with Adélaïde Bellenot, a nutrition therapist. She explains which supplements are the most interesting to take on a daily basis, and what they are used for.
Do I need to take food supplements?
First and foremost, food supplements are not a substitute for a balanced diet. A healthy diet is still the best way to prevent deficiencies. What’s more, it’s important to exercise caution, as excessive consumption of food supplements can present health risks. We strongly advise you to consult a nutritionist before starting a diet of food supplements.
Which food supplement for which objective
Supplements for building muscle mass
These are the stars of the gym: proteins! Whey and isolate are particularly popular. But while muscles do need protein, beware of overdosing! If you take in too much protein, the excess will be stored as fat.
According to the recommendations of the Swiss Society of Nutrition, you should consume a maximum of 0.8 grams of protein per kilogram of your body weight every day. If you do a lot of sport, you can go up to 1.2 to 2.0 grams.
Supplements to boost your immune system
Your body has a robust immune system to protect you against viruses and microbes. However, this system sometimes needs a boost to remain effective in the face of everyday challenges. As we explain in our article on the food you need to boost your immune system, certain vitamins can help. Vitamin C, for example, stimulates immune function. Vitamin D activates lymphocytes. But other nutrients can also help support your immune system. Iron, for example, is vital for its proper functioning. As for propolis, it is known for its antiviral properties. By ensuring that your diet is rich in these elements, you can support your body against external threats.
Supplements to support the body
According to Adélaïde Bellenot, ‘There are two food supplements that I think are really good to take before or during a meal. The first is digestive enzymes, which give the pancreas a little boost. During large meals, the pancreas can become a little overloaded. Adding extra digestive enzymes helps to ease digestion. Note that well-made supplements also contain plant extracts such as fenugreek or peppermint.
The second interesting supplement to take is glutathione. It’s the body’s most powerful antioxidant, and helps support the liver, among other things. If you’re looking for plant extracts, we recommend supplements based on milk thistle, turmeric or artichoke. These plants will help to improve the liver’s detox function. To boost the effect, these plants should be accompanied by vitamin B or amino acids. This will optimise the various phases of the liver’s work’.
So, to sum up:
- To boost digestion: digestive enzymes, containing fenugreek or peppermint
- To support the liver: glutathione or plants (milk thistle/curcuma/artichoke) combined with vitamin B or amino acids.
Supplements to improve sleep
These days, more and more people are experiencing sleep problems, and maybe you are too. If you’ve already tried our tips for improving your sleep, perhaps you’d like to try food supplements. For example, herbal supplements are often favoured for their natural effectiveness. Passionflower acts directly on the nervous system to promote restful sleep, while hawthorn, by acting on the heart muscle, can relieve palpitations. Valerian, for its part, has relaxing properties, making it easier to fall asleep. Lastly, melatonin, the hormone that regulates the sleep-wake cycle, is often used to restore a disturbed sleep rhythm, especially if there is an age-related decline. By opting for these food supplements, you can get back to enjoying peaceful nights and restful sleep.
And the other supplements?
There are, of course, many other supplements, and it would be difficult to summarise them all here. It all depends on you, your body, your shape, etc. To choose the right food supplements, however, we advise you to consult a professional.
- Your GP. He or she can take blood samples to see if you have any deficiencies. He or she will then prescribe the appropriate supplements. We always advise you to go to your GP if you feel that your health is not at its best.
- A nutrition therapist will help you find the right food supplements to boost your body. He or she will advise you, taking into account your general state of health and the goals you want to achieve.
The field of nutrition is very vast and can influence a huge number of factors. That’s why it’s essential to consult a professional. OneDoc.ch makes it easy to book an appointment from the comfort of your sofa!
