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Which supplements should one actually take to promote health?
September 4, 2024
Juliane Diesner
Content creator Juliane Diesner (@styleshiver) on the benefits of supplements and her daily supplement routine
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When it comes to supplements opinions really differ. While some are convinced that supplements do more harm than good, others are completely convinced of their effectiveness.
For example, when you look at people like Bryan Johnson, who famously doesn’t want to die and takes over 100 different pills a day, it becomes clear that there are also very extreme advocates who believe that supplements make a big and, above all, positive difference to our quality of life and life expectancy.
Personally, it's the middle ground that I feel most comfortable with. I have discovered a few selected supplements for myself that really make a difference in my eyes and I try to take them daily. Here are 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 skin's collagen synthesis and is also involved in the formation of elastin, fibronectin, and proteoglycan. I usually take 1000 mg a day. Vitamin C cannot be overdosed, as the body simply excretes excess vitamin C.
Probably the most important supplement for me. I sleep Magnesium better and 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.
Made famous by the scientist David Sinclair, NMN is probably one of the most promising anti-aging supplements currently on the market. Nicotinamide mononucleotide (short NMN) is converted in the body to NAD+, a coenzyme involved in various cellular processes, including cell metabolism.
The NAD+ level in the body decreases over the years. By the age of 50, we only have 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 in the end we age more slowly. It acts like a refreshing treatment for our cells.
I take NMN together with betaine, which is supposed to support the conversion to NAD+ positively. 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 infancy, to me it already sounds so convincing that I like to integrate it into my supplement routine. If it still seems too uncertain for you, you 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 consume little to no meat, I try at least to substitute lysine, as it is a component of collagen and thus plays a crucial role in collagen formation.
In addition, it has antiviral effects and supports the immune system. Additionally, lysine can positively influence the serotonin level and thus counteract the effects of stress or the so-called fight-or-flight response.
Unlike the other supplements, I don't take Omega-3 tablets daily, as I usually integrate a lot of fish into my diet. However, during periods when I'm traveling a lot and have less Omega-3 in my diet, I like to substitute the unsaturated fatty acids.
Omega-3 fatty acids have a strong anti-inflammatory effect on our body and have been proven to reduce high triglyceride levels in the blood. I take Omega-3 from wild fish oil, which is tested for heavy metals, and ensure 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 during these months. Over 50% of Central and Northern Europeans have a vitamin D deficiency. The sunlight we get here in the winter months is far from enough to produce enough vitamin D, and it is so essential.
When we have a deficiency, we tend to have increased susceptibility to infections, and a recent study by the German Cancer Research Center confirms that the vitamin D level has a proven impact on the formation of cancer cells in the body.
Other studies have concluded that taking vitamin D supplements can reduce cancer mortality rates by about 13%, and for colon cancer even by around 50%. I take it in droplet form enriched with vitamin K2, as vitamin D is thus even better absorbed by the body.
And finally, a little pro tip: I don't take selenium as a supplement, even though it was recommended to me by doctors due to my thyroid. I simply eat exactly two Brazil nuts every day to increase my selenium levels. Consuming two nuts daily is already sufficient to meet our selenium needs.
