Supplement smarter to live longer: how to pick, dose and optimize for your health goals
How to avoid pitfalls and get the most out of your supplementsDo you know this feeling? You want to do something good for your health, you hear about the amazing benefits of various micronutrients and other supplements – and suddenly you find yourself lost in the jungle of nutritional supplements: Which ones do I really need? Which form is the right one? How do I dose them? And how do I know if they even work?If you find yourself asking these questions, you’re not alone. In this article, we’ll take a look at the typical challenges when choosing supplements – and how you can tackle them. And finally, we’ll take a peek into the future: What if …Do you even need supplements?This can’t be answered with a simple yes or no, as it depends on many individual factors (nutrition, physical and mental stress, lifestyle, genetics, age, environmental exposure, illnesses, medication intake, and much more). Yet, statistically speaking, the probability is not negligible (SImone, et al.; 2024)Your doctor diagnosed you – what can you do besides the prescribed medications?Many illnesses are accompanied by nutrient deficiencies. In such cases, it can definitely be sensible to supplement specific micronutrients – but always in consultation with your doctor or a specialized expert. A good example would be Vitamin D and Vitamin K for osteoporosis or Vitamin C and Zinc for a weakened immune system.Furthermore, there are supplements that have health benefits beyond just correcting an existing deficiency. For example, L-Tyrosine, whose intake can boost dopamine levels even if there is no deficiency, or adaptogens like Ashwagandha or Rhodiola Rosea, which help you cope with stress in a healthier way.You have specific symptoms – can you do something with supplements?Sure, headaches, fatigue, or brittle nails can indicate a deficiency. But beware: symptoms are often nonspecific. This means that fatigue could be due to iron deficiency, but also to lack of sleep, stress, or a combination of factors.How can you tell if you have deficiencies?The best way to get clarity is through targeted testing:Blood tests provide information on the presence of vitamins, amino acids, minerals and trace elements as well as fatty acids in the blood.And then it gets complicated again: There are home self-tests using capillary blood, and there’s the classic blood draw at your doctor’s with laboratory analysis. Some things are better measured in whole blood, others in serum, plasma, or EDTA blood. Some micronutrients come in different forms. Some values are better determined by stool, urine, or saliva tests.A few typical examples: You can measure the iron level in the blood, but in most cases, measuring ferritin is more informative. For Vitamin D, the 25 OH Vitamin D level is usually sufficient, but in some cases, it is advisable to also measure the 1,25 OH Vitamin D level and intact parathyroid hormone. Measuring Vitamin K itself rarely makes sense; instead, ucOC is a better indicator of a possible Vitamin K deficiency. In the case of fatty acids, the ratios are more important than absolute values (Omega 3-Index). While iodine can be measured in the blood, it is more common to measure it in urine.How do you find the right supplement?Some supplements come in different forms – how do you know which form is best for you?Take magnesium as an example: Magnesium oxide is cheap, but it is poorly absorbed and can therefore be used effectively as a laxative. Magnesium citrate is absorbed well and quickly, but in high doses it can also irritate the gut. Magnesium glycinate is milder and works well for the nerves. And there are many other forms that, through their specific bonds, have specific properties, effects (and prices).Similarly with zinc: Zinc picolinate or other organic forms are absorbed better than, for example, zinc oxide. For Vitamin B12, you should stick to one of the natural forms; the synthetic Cyanocobalamin must be converted by the body in four steps before it becomes effective.Another aspect: Single supplements allow for a more targeted intake of deficient micronutrients than combination supplements and blends. With many combination products, there is a risk of losing track and accidentally overdosing on individual substances if they are contained in multiple mixes. On the other hand, certain combinations can definitely make sense and work synergistically. How can you recognize high-quality supplements without additional risks?It’s worth taking a look at the ingredient list! Pay attention to:No unnecessary fillers (e.g. magnesium stearate or maltodextrin), dyes (e.g. titanium dioxide), or preservatives (e.g. sodium benzoate or sulfides)No unnecessary sweeteners (e.g. aspartame or sucralose)High-quality, bioavailable forms (see the previous paragraph)Verified purity through certificates from independent labs, ideally for each batch (especially fish oil supplements and cocoa should be tested for heavy metals)Otherwise, it’s worthwhile to also look closely at the supplement itself and, for example, watch out for changes in color/taste or unusual odors. (Although it is normal that, for example, the essential amino acid L-Methionine tastes and smells unpleasantly sulfurous or even fishy when it comes into contact with water or humidity.)What do you need to consider when taking them?How do you find the right dosage?The right amount depends on your very specific needs. The rule of thumb is: Don’t act on the “more is better” principle.Check your daily requirements: Official recommendations (e.g., by the german nutrition society DGE or by US authorities) and information on tolerable upper intake levels (e.g., by the EFSA) can be a first indicator for your orientation. However, keep in mind that these official guidelines are usually quite conservative – their primary goal is to prevent acute deficiency diseases rather than to optimize health or healthspan. For example, 100 mg of vitamin C per day is sufficient to prevent scurvy, but Uwe Gröber suggests a daily intake of 500 mg to 3 g, particularly for conditions like high blood pressure, to reach a plasma level of >90 µmol/l that supports cardiovascular health. Personalized dosage: Consider your age, gender, lifestyle, and situation (for example, athletes have a higher magnesium requirement, especially during acute competition preparation). If you're addressing an existing deficiency, temporarily higher doses may be necessary to restore optimal levels – but always under regular lab monitoring to avoid overshooting, especially with potentially toxic substances like selenium, manganese, and fat-soluble vitamins!Test, adjust and re-test: Regular blood tests help avoid overdosing or underdosing and to find your own effective dose. When in doubt, start cautiously with small doses (particularly for substances with a narrow safety margin) and gradually increase as needed Keep in mind that the reference range provided in lab results typically represents the values found in 95% of "apparently" healthy individuals. However, this does not necessarily mean that these values are optimal for health or healthspan. Excursus: For example, if we trust sources like Wikipedia, DGE or a recent review, at least a significant portion of the German population consumes less selenium than recommended by the DGE (60 µg daily for adult women and 70 µg daily for adult men) without showing immediate or obvious symptoms of deficiency. This actual intake of selenium is also reflected in the reference values (39 to 118 µg/L or 74 to 139 µg/l in serum blood) on lab reports. This means that simply falling within the "normal" range on your lab report does not guarantee an “optimal” status: the lowest mortality lies at about 135 µg/l or between 130 and 150 µg/l in serum). In cases like this, aiming for at least the upper part of the reference range may be advisable — while staying below 190 µg/L to avoid toxicity in the specific case of selenium!Many experts have (different) recommendations on this exact question – sometimes scientifically sound, sometimes more focused on maximizing reach. It’s very easy to get hold of information – but it is not trivial to separate the wheat from the chaff. I’ll go into that in more detail further below.When and how is it best to take your supplement?It depends …With or without food? Fat-soluble vitamins (A, D, E, K) need fat for good absorption. Others, like iron, are better on an empty stomach! Pro tip: If you want the polyphenols in your green smoothie to reach your body and act as antioxidants, then it’s better to leave out the banana in the smoothie!Morning or evening? Magnesium glycinate can relax you – so take it in the evening. B vitamins boost energy – ideal for the morning.Duration of intake? Until a deficiency is corrected. Many nutrients only need to be supplemented short-term for most people (e.g., zinc for an acute infection). Others (e.g., Vitamin D, Omega-3) can be beneficial long-term, especially if your diet is the reason for the chronic deficiency.How do you know if supplements have side effects or interact with other supplements or medications?Interactions and synergies are an important and complex topic; here are a few starting points:Some micronutrients compete with each other, especially for absorption in the gut – if in doubt, it’s better to take them separately. Examples: Zinc and copper, selenium and Vitamin C.Other micronutrients work synergistically and can be taken together to maximize absorption, as long as you don’t end up overdosing. Example: Iron and Vitamin C.Some micronutrients are essential cofactors for others. For instance, the body cannot convert the ingested L-Tyrosine into dopamine if there is a lack of magnesium or Vitamin B6.Some micronutrients help reduce the need for other micronutrients. For example, “used” Vitamin E can be essentially recycled by Vitamin C.And then there are interactions between micronutrients and medications. Examples: Vitamin K and blood thinners can affect each other, St. John’s Wort and grapefruit can influence the effect of many medications, magnesium can reduce the effect of antibiotics, when taking typical antidepressants any additional L-Tryptophan could lead to a dangerous serotonin syndrome, statins increase the need for Coenzyme Q10, and so on.How do you determine if it’s working?In some cases, you can directly feel the effect when specific symptoms caused by a deficiency disappear. For example, it might be that you experience fewer muscle cramps after increasing my electrolyte intake, or you have more energy after correcting my deficiency in B vitamins and Coenzyme Q10.But if you didn’t have any symptoms to begin with and have supplemented a micronutrient deficiency preventively before any symptoms became noticeable, then the only option is: test, test, test! (See above.)What else can you do besides supplements?In general, you should try to reduce unnecessary extra needs for micronutrients by making lifestyle changes before resorting to supplementation:A one-sided diet, high sugar consumption, eating large amounts of highly processed foods, consuming many anti-nutrients can lead to deficiencies in micronutrientsTaking medications as well as consuming alcohol or other drugs can lead to deficiencies in micronutrientsGut issues, such as leaky gut, lead to poorer absorption of micronutrients despite a healthy dietAcute, but especially chronic stress increases the need for micronutrientsInfections and other acute as well as chronic diseases increase the need for micronutrientsSome circumstances that lead to an increased need for micronutrients are hard to change or shouldn’t be changed at all:Exercise: Sports are healthy but increase the consumption of micronutrientsPregnancy: Also increases the need for micronutrientsAge: As you get older, your body might produce certain substances less effectively, making some micronutrients essential in older age (e.g., Coenzyme Q10)Genetics: Some people metabolize certain micronutrients less effectively (examples: methylation and conversion of beta-carotene to Vitamin A) and therefore require higher amounts of certain micronutrientsHow can you reduce your micronutrient consumption or improve absorption?This is based on the section above, you can especially work on the following factors:Reduce stress: e.g., exercise, meditation or breathwork, ice baths, sauna, …Maintain gut health: Increase your fiber intake and take probiotics.Avoid anti-nutrients: For example, oxalates (e.g., in spinach) inhibit iron absorption – this can be reduced by blanching.How can you change your diet to avoid deficiencies?The best supplementation is a good diet. Examples of natural nutrient sources:Magnesium: nuts, seeds, broccoli and dark chocolate (but beware of heavy metals!)Selenium: brazil nuts (but don’t eat more than two per day!)Omega 3: fatty fish like salmon or herring (but beware of heavy metals!)Iron: red meat, legumes (add some Vitamin C for better absorption!)You can find plenty of information on nutrient sources for any micronutrient in the web or by asking an AI. But what can you do specifically in your case?Admittedly, this article mainly raises questions and cannot answer all questions, especially not solve your specific case! The topic is too vast, the connections too complex, and every case highly individual.But here are a few starting points:Step 1: Ask your doctor or pharmacist!Seriously: Some doctors have further educated themselves on micronutrients, orthomolecular medicine, or similar topics. Pharmacists have even dealt with metabolism and micronutrients during their studies. Otherwise, you could look for a suitable alternative practitioner or a specialized health coach who knows about these subjects.Step 2: Ask Dr. Google or Professor AI.It’s crucial to ask the right questions and to interpret the answers critically. Perhaps this article will help you to pay closer attention to some of the complex connections or side effects and to prompt specific questions.Google and AI you will quickly end up in relevant communities (forums, Reddit, or of course New Zapiens) where (supposed) experts and (more or less) experienced users exchange ideas on these topics. There, you can read whether your question has already been asked and answered and you can post your own individual question to exchange ideas with others.And you’ll soon come across social media channels of (alleged) experts and health influencers who publish content on these topics.Some experts are more expert than others, and it isn’t always clear what is right or, more specifically, what is right for your particular case. Here are some of those experts that I find inspiring, even if I don’t take every statement for sure: Physionic, Chris Masterjohn, Peter Attia and Nick Norwitz. So here’s perhaps the most important tip: Always stay critical (and curious and open to learn)! Even the most experienced experts with the greatest reputation can be wrong or present simplified connections. (Do you remember the resveratrol for longevity hype, started by David Sinclair some years ago? Most of the claims have still not been independently proven.) Moreover, science is often not clear-cut or is constantly evolving. (Maybe David Sinclair was way too visionary and it just will take some more time to verify what he claimed …) Therefore: Always get at least a second opinion or dive deeper yourself.Which brings us to the next two steps:There are lots of articles, books, podcasts, videos, and more on all conceivable topics. Some are free, some cost money. Some are scientifically sound, others less so.If you like books, here are some of my (german) favorite books on micronutrients: Nährstoff-Therapie by H. Orfanos-Boeckel, Der Blutwerte-Code by. T. Osterhaus, and Mikronährstoffe by U. Gröber.And if you want to delve even deeper, you can search for and read relevant scientific studies yourself. I usually start my research at examine.com before I go one step further to PubMed.And even then, probably not all your questions will be answered and you’ll have to deal with contradictions and ambiguities and find the right path for yourself.A peek into the futureHow could a future tool help you? Imagine there was an app that tells you exactly what your body needs right now – based on your blood values, your diet, and your lifestyle.Imagine this app could:Detect deficiencies early and give you personalized recommendations for forms, specific supplements and dosages tailored to you, based on the latest scientific findings and the knowledge of experienced expertsCheck for interactions and suggest alternativesRemind you of the optimal times to take your supplements (e.g., “take Vitamin D with breakfast” or with lunch if you do intermittent fasting)Track and adjust your progressWhat do you think? What would such an app have to offer that other apps don’t today? Which features do you wish it had that you’ve been missing so far? Which specific problems would such an app have to solve that you haven’t found a solution for yet? What would have to happen for you to start using this app?But until then, it remains a mix of personal responsibility, expertise, trust in experts, and ongoing experimentation.Good luck on your journey to optimal health!
