© Anna Shvets
Which supplements should one actually take to promote health?
September 4, 2024
Juliane Diesner
Content creator Juliane Diesner (@styleshiver) about the benefits of supplements and her daily supplement routine
Find a DoctorSearch the network for suitable specialists and contact them directly
On the topic Supplements opinions really differ. While some are convinced that supplements do more harm than good, others are completely convinced of their effectiveness.
For example, if you look at people like Bryan Johnson, who is known for not wanting to die and takes over 100 different pills every day, it is clear that there are also very extreme advocates who believe that supplements make a big and above all positive difference in terms of our quality of life and life expectancy.
For me personally, it is the middle way with which I feel most comfortable. I have discovered a few selected supplements for myself, which in my eyes really make a difference and try to take them daily. Here come my top 6!
Both have optimal bioavailability and are excellently absorbed by the body. High quality Vitamin C supports the immune system, as well as the collagen synthesis of the skin and is also involved in the formation of elastin, fibronectin and proteoglycan. I usually take 1000 mg a day. Vitamin C cannot be overdosed because the body simply excretes excess vitamin C again.
Probably the most important supplement for me. I sleep with magnesium better and fall asleep faster, it really helps me to switch off. It is important that it is magnesium glycinate, as it has been proven to have a calming effect on our nervous system.
© Juliane Diesner
"I take NMN together with betaine"
Made famous by scientist David Sinclair, NMN is probably one of the most promising anti-aging supplements currently on the market. Nicotinamide mononucleotide (NMN for short) is converted in the body to NAD+, a coenzyme involved in various cellular processes, including cell metabolism.
NAD+ levels in the body decrease over the years. By the age of 50, we have only about half of the original amount. In addition, the so-called telomeres become shorter with age. With a high NAD+ level, this shortening can be delayed, so that we ultimately age more slowly, so to speak. It acts like a freshening cure for our cells.
I take NMN together with betaine, which is supposed to positively support the conversion to NAD+. Betaine (TMG) also lowers homocysteine in the blood. There are now some studies confirming the effectiveness and safety of NMN. Although research is still in its early stages, it already sounds so convincing to me that I would like to integrate it into my supplement routine. For those who still find it too uncertain, they can also fall back on the precursor vitamin B3.
Lysine is one of the eight essential amino acids . Essential amino acids cannot be produced by our body, but must be obtained through food. Since I eat little to no meat, I try to at least substitute lysine because it is a component of collagen and thus plays a crucial role in collagen formation.
It also has antiviral effects and supports the immune system. Additionally, lysine can positively influence serotonin levels and thus counteract the effects of stress or the so-called fight-or-flight response.
In contrast to the other supplements, I do not take omega-3 tablets daily because I usually integrate relatively much fish into my diet. In phases where I am on the road a lot and have less omega-3 on my diet, I am happy to substitute the unsaturated fatty acids.
Omega-3 fatty acids have a strong anti-inflammatory effect on our body and have been proven to lower high triglyceride levels in the blood. I take omega-3 from wild fish oil that is tested for heavy metals and pay attention to a high dosage of EPA & DPA. However, there is also a vegan alternative from algae, which also provides good omega-3 fatty acids.
Since I live part of the year in Rome, I take Vitamin D mostly only from November to May, but rigorously in these months. Over 50% of Central and Northern Europeans have a vitamin D deficiency. The sunlight we get here in the winter months is by far not enough to produce enough vitamin D and it is so essential.
When we have a deficiency, we tend to have an increased susceptibility to infections, and a recent study by the German Cancer Research Center confirms that the vitamin D balance has a proven effect on the development of cancer cells in the body.
Other studies found that taking vitamin D supplements can lower cancer mortality rates by about 13%, and for colon cancer, even by about 50%. I take it in drop form enriched with vitamin K2, as the vitamin D is absorbed even better by the body this way.
And finally, a little pro tip: I don't take selenium as a supplement, even though it was recommended to me by doctors because of my thyroid. I just eat exactly two Brazil nuts every day to increase my selenium level. Consuming two nuts daily is already sufficient to meet our selenium needs.
