Regular movement is part of a healthy lifestyle – a walk, cycling, swimming, a game of golf or a workout at home. People who are active often ask whether they need food supplements. The short answer: food comes first, and supplements can complete the diet when needed.
Food first
A varied diet with vegetables, fruit, whole grains, a source of protein at each main meal and enough water covers the needs of most people. Food supplements are meant to supplement the normal diet, not to replace it.
Common food supplements
Food supplements come as capsules, tablets, powders, sachets and liquids. The most common groups are:
- vitamins (for example B vitamins, vitamin C and vitamin D),
- minerals (for example magnesium, zinc and iron),
- protein powders,
- omega-3 fatty acids,
- plant extracts and fibre.
What the authorised EU claims say
- Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
- Magnesium contributes to a reduction of tiredness and fatigue, to electrolyte balance and to normal muscle function.
- B vitamins (for example riboflavin, niacin, vitamin B6 and vitamin B12) contribute to normal energy-yielding metabolism.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
These claims apply when a product contains a significant amount of the nutrient – the label shows this as % of the reference intake (NRV).
Practical tips
- Drink water before, during and after exercise.
- Plan a meal or snack with protein and carbohydrates after a workout.
- Read the label: amount per daily dose, % NRV and how many days a pack lasts.
- Do not combine several products with the same nutrient without checking the total amount.
Biostile products for active people
- Pure Magnesium 5 – 375 mg magnesium per sachet (100 % NRV),
- Vitality – milk protein powder, 26 g protein in 2 sachets,
- Vitamin B Complex + Silicium – eight B vitamins and choline.
More products are in the category Sport and exercise.
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. This article is for information only and does not replace advice from a doctor or pharmacist.
