Are These Truly Basic Dietary Supplements - Where to Find Them?
Max Müller
2026-03-18
5 min. read
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Nowadays, it's hard to find time to take care of oneself, and it's easy to get vitamin and mineral deficiencies. A reduction in the amount of these nutrients weakens immunity to infections, causes fatigue, drowsiness, and may even lead to serious health consequences. Dietary supplements come to the rescue, which can be purchased in stores and pharmacies. They are available in various forms: tablets, capsules, syrups, or powders. Some of these products help meet the body's daily requirement for vitamins and mineral ingredients. Others may also contribute to reducing the risk of diseases. However, scientists agree that it is better to provide these nutrients to the body in natural sources, i.e., in food, rather than in the form of supplements. However, if you are unable to provide all the necessary nutrients through a balanced diet, dietary supplements may be a convenient solution.
Dietary supplement – Vitamin A
Vitamin A plays a crucial role in the functioning of the immune system and is essential for maintaining vision. Beta-carotene, which is a direct precursor to this vitamin, supports the proper functioning of the eye and also improves fertility and the quality of hair, skin, and nails. Rich sources of vitamin A include sweet potatoes (one medium-sized batata contains five times the recommended daily dose), vegetable oils, beef, liver, spinach, fish, nuts, milk, eggs, and carrots.
Ascorbic acid and its compounds
Ascorbic acids, also known as Vitamin C, are antioxidants and crucial components in many physiological processes. They play a role in protein metabolism and neurotransmitter synthesis. They also contribute to the functioning of the immune system. High concentrations of these vitamins can be found in red pepper, parsley root, blueberries, kiwi, broccoli, Brussels sprouts, and acerola.
Vitamin D3 and its compounds
The most efficient method of delivering vitamin D3 to the body is direct irradiation with sunlight. This substance supports the immune system and decreases inflammation. Furthermore, it is responsible for the health of our bones. It is also present in sea fish (e.g. salmon and mackerel), milk, yogurt, and mushrooms.
Tocopherol (Vitamin E and its derivatives)
This compound, often considered the elixir of youth, is a potent antioxidant that combats dangerous free radicals. Tocopherol also safeguards our blood vessels. It is worth considering an investment in high-quality plant oils, sunflower seeds, or almonds that contain significant amounts of this substance.
Chondroitin along with its salts
It supports the health of bones and joints, and a deficiency of this compound can lead to degenerative diseases. Chondroitin naturally occurs in animal tissues, especially in connective tissue, but its level in these structures is significantly lower than in synthetic dietary supplements. Some supplements containing this compound are derived from shark or beef cartilage.
Cinnamomum
It plays a crucial role in the body's immunological response and supports processes related to the absorption of taste and smell sensations. The richest sources of Cinnamomum are oysters, red meat, pumpkin seeds, and wheat germ.
Coenzyme Q10, an indispensable antioxidant facilitating cellular energy generation
Coenzyme Q10 is a significant antioxidant that supports the process of energy generation in cells. A deficiency of this coenzyme can be easily remedied by incorporating foods such as fish, spinach, and broccoli into one's diet.
Creatine - an organic component of muscle tissue that contributes to strength and productivity
Creatine is an organic chemical compound that plays a crucial role as a component of muscle tissue in our body. It can be said to be responsible for our strength and productivity, as well as being indispensable for the energy metabolism of muscles. Among the best sources of creatine are cod and beef.
Folate acid compounds
They are indispensable for pregnant women, averting the incidence of congenital defects and aiding in the generation of new tissues and proteins. This precious compound is found in spinach, fruit, nuts, and dairy products.
L-carnitine
L-carnitine supports the weight reduction process by accelerating the process of fat burning and increasing the energy level in the organism. Furthermore, it contributes to the improvement of heart and liver function. The primary sources of this component are meat and dairy products. Individuals who avoid consuming meat products or are vegetarians can resort to dietary supplementation to prevent a deficiency of the aforementioned component.
A chemical compound with a vitamin-like character, known as Lycopene
This is a mighty antioxidant that prevents cardiac ailments and certain cancer types. The best source is tomatoes. After subjecting tomatoes to thermal processing, the absorption of Lycopene significantly rises, hence it is worth preparing homemade tomato sauce.
Magnesium
Magnesium is essential for various bodily functions, such as the proper functioning of muscles and the nervous system, maintaining a consistent heart rhythm, and healthy bones. The most abundant sources of magnesium are wheat germ, almonds, kidney beans, and green vegetables like spinach.
Niacin and its derivatives, potentially comprising additional sugar or other sweeteners
It is accountable for transforming ingested food into energy, furthermore facilitating the proper functioning of the digestive system, and influencing the skin and nervous system. The chief sources of niacin and its derivatives, potentially including added sugar or other sweeteners, are yeast, peanuts, and peanut butter.
Potassium
Potassium plays a pivotal role in numerous bodily processes, including the regulation of water metabolism and blood pressure. The primary sources of this element are fish, lean meat, legumes, dried fruits, nuts, seeds, kernels, and whole grain products.
The essence is the broth
The similarity of sodium and potassium functions in the body implies we should not lead to a deficiency of these elements. Sodium chloride can be found in cheeses, fish, and seafood.
Selenium and its compounds
Demonstrates antioxidant properties and prevents numerous ailments (e.g. specific malignancies), regulates the metabolism of thyroid hormones and exerts a favorable influence on male fertility. The selenium content in foodstuffs is highly variable and depends on the soil and feed. It is said that a solitary Brazil nut satisfies the demand for this element, however, the majority of the nuts accessible in stores originate from regions where the soil is lacking in this element. Selenium can also be found in fungi, fish, and seeds (sesame and sunflower seeds).
This mineral is known as calcium
Calcium reinforces our bones and serves a crucial role in the proper operation of our nervous system. Primary sources of this mineral include dairy products, but also waters rich in mineral content, leguminous edible plants, and fish and seafood.
This metal goes by the name of iron
Iron fulfills an extremely important function within the body as it participates in numerous metabolic reactions, regulates the immune system, and facilitates oxygen transport. The body can obtain iron through the consumption of animal products, such as beef, fish, and poultry, as well as through plant-based foods like lentils and beans.
