Summary of our newsletter: The quality of food supplements

The quality of food supplements

Vitamins and minerals must be consumed in the form of chemical compounds. There are both good and less effective compounds available for this purpose; here are a few examples:

Vitamin C

Natural vitamin C, e.g. from acerola, is absorbed more effectively by the body and excreted more slowly than synthetic ascorbic acid. Tolerability is also important, and this tends to be rather poor with highly acidic ascorbic acid. It is better to take it in the form of calcium ascorbate, i.e. buffered, non-acidic vitamin C.

Folate

Synthetic folic acid is usually used in the manufacture of dietary supplements, but it only becomes effective in the body after being converted into 5-methyltetrahydrofolate (5MTHF).
One in two people are unable to convert synthetic folic acid into its active form for genetic reasons. Folic acid should therefore generally be taken in the form of 5MTHF. This eliminates the need for the enzymatic conversion step, which is problematic for many people.

Calcium

Calcium carbonate must first be converted by the body into calcium citrate. Stomach acid is required for it to be absorbed. People with low stomach acid (e.g. due to taking antacids, or many older people) should take calcium citrate instead of calcium carbonate, particularly as it is generally better absorbed and can be taken regardless of mealtimes.
Other forms, such as calcium lactate and calcium gluconate, are less practical for calcium supplements as they have a lower calcium content.

Selenium

Selenium methionine and sodium selenite are the main forms used for selenium supplementation, but they have very different effects. Selenomethionine, which is also found in selenium yeast, is hardly toxic to cells even at high doses, but it accumulates within the cell and, in the long term, has a damaging effect on genes.
Sodium selenite does not damage genes and, due to its short-term effect, is easier to control in use; however, it is toxic to cells in the event of an overdose. It is therefore better to use sodium selenite as a source of selenium, although the dose recommended by the therapist must be strictly adhered to.

Conclusion

It is therefore worth checking the list of ingredients before purchasing to see which substances have been used. If manufacturers avoid providing more detailed information – for example, simply listing ‘vitamin C’ instead of ‘Ester-C calcium ascorbate’ – the reason usually lies in the use of the cheapest possible ingredients.
Naturally, products with better ingredients are also priced slightly higher. In terms of value for money, however, they are usually considerably ‘better value’ in the true sense of the word than low-quality, cheap products.