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Information, effects, deficiency, dosage, side effects
Vitamins and minerals are the basis for our health. A deficiency can lead to a wide variety of complaints.
It is often difficult to get enough vitamins and minerals through your daily diet. That is why more and more nutritionists are recommending taking a good multivitamin mineral capsule every day.
Everyone knows that vitamins are vital and therefore important for our health. The effects of each individual vitamin in the body are unknown to many.
That is why we are presenting you with an overview of the most important vital substances and their natural sources in detail. As you read through, you will see how much vitamins, minerals and trace elements effect our well-being, appearance, and vitality.
New studies show that the consequences of a lack of vitamins can have a greater impact on the body than previously thought.
That is why more and more nutritionists are recommending taking a good multivitamin as 'health insurance' to compensate for a possible nutritional deficiency.
Do not leave your vitality and health to chance. The additional intake of vitamins and minerals guarantees that you are sufficiently supplied with important vital substances. Millions of people are therefore already taking additional vital substances every day.
It all depends on how pronounced the vitamin deficiency is. If you are someone who does not pay attention to his / her diet, but still places high demands on their body, it will take longer for the positive effects of an optimal supply of vital substances to be felt.
In general, it can be said that it can take 3 to 12 weeks to notice changes in themselves.
Basically, it makes sense for everyone to regularly take a good multivitamin for the basic supply of vital substances. It is the easiest and safest way to get all the important vital substances every day.
In addition to this, individual vitamins or other vital substances can be taken in addition to the multivitamin depending on your individual needs. If you smoke, you should definitely take an extra dose of vitamin C.
If your cholesterol level is high, omega 3 capsules would be recommended. If you want to do something good for your skin and stay young for as long as possible, OPC or an amino acid formula would be ideal.
It is crucial that you create the basis with a good multivitamin and thereby enable other additional vital substances to work optimally.
Liver, carrots (as beta-carotene), spinach (as beta-carotene), cheese, salmon, apricots (as beta-carotene), papaya (as beta-carotene), kale (as beta-carotene), egg yolk
Tip: If you work a lot on the computer or spend a lot of time in front of the TV, an adequate supply of vitamin A is particularly important for you. The eyes have to adjust to light / dark stimuli 10,000 times. With each of these light stimuli, the eyes produce the visual purple rhodopsin. A lot of vitamin A is needed for this.
Wheat germ, brewer's yeast, spirulina, whole grains, sunflower seeds, nuts, egg yolk, liver, buckwheat
Tip:If you smoke, drink a lot of coffee or tea, are under stress or take the pill, you need additional vitamin B1.
Liver, spirulina, almonds, salmon, egg yolk, cheese, milk, whole grains, dark green leafy vegetables
Tip: If you are under stress, you need a lot of vitamin B2. Many people are under constant pressure to perform or go through phases of life in which they have to go through major problems. The entire reserves of vitamin B2 are consumed by the constant production of stress hormones.
Brewer's yeast, peanuts, liver, spirulina, salmon, tuna, poultry, whole grain cereals, lamb
Tip: The biggest enemy of vitamin B3 is sugar. If you often consume candy, chocolate, gummy bears, coke, and other lemonades, it can lead to a vitamin B3 deficiency very quickly.
Liver, kidney, brewer's yeast, mushrooms, egg yolk, avocado, salmon, mung beans, broccoli
Tip: If you do not get out of bed easily in the morning and your arms and legs feel stiff and can only be moved with difficulty, perhaps even painfully, then a lack of vitamin B5 could be the reason.
Calf's liver, salmon, sardines, bananas, avocados, dates, figs, nuts, soybeans
Tip: The vitamin B6 concentration drops by 20% just three hours after taking the pill. This could result in mental disorders in women. Vitamin B6 is also particularly important during menopause, since an adequate intake counteracts the rapidly progressing bone loss.
Liver, oysters, spirulina, herring, egg yolk, dairy products, sauerkraut, meat, fish
Tip: Vitamin B12 occurs mainly in meat and is therefore a problem for vegetarians. Especially if vegetarians also avoid dairy products and eggs, care must be taken to ensure an adequate vitamin B12 intake.
Liver, wheat germ, brewer's yeast, egg yolk, nuts, whole grain cereals, beets, asparagus, legumes
Tip: It is advisable to take additional folic acid when planning the child, as this is necessary for the healthy development of the unborn child and can prevent premature births, miscarriages and child malformations.
Liver, spirulina, soy products, egg yolk, nuts, whole grain cereals, brewer's yeast, salmon, brown rice
Tip: Beautiful, silky skin and full, shiny hair need biotin. This beauty vitamin can do more than the most promising cosmetic products in the world. Biotin is also produced in the intestine by bacteria. If the intestinal flora is damaged by unhealthy eating, alcohol or nicotine, there can be a lack of biotin.
Acerola cherry, kiwi, lemons, kohlrabi, oranges, grapefruit, raspberries, spinach, bell peppers
Tip: If you smoke, vitamin C is particularly important. Due to the sharp increase in free radicals, much more vitamin C is consumed. If there is a deficiency, wrinkles and furrows form prematurely in smokers. Vitamin C can prevent and counteract this.
Liver, cod liver oil, egg yolk, milk and dairy products, butter, yeast, green vegetables, tuna, herring, sardines, margarine
Tip: Normally, half an hour a day in sunlight is enough for a sufficient supply of vitamin D to be formed in the skin. However, if you live in a smog-prone area, work at night or do not get enough sunlight for any other reason, you should take vitamin D.
Wheat germ oil, sunflower seeds, soybeans, almonds, spirulina, nuts, peppers, flaxseed, salmon
Tip: Athletes need more vitamin E. It helps the muscles and nerves use as little oxygen as possible. That increases strength and endurance. Athletes flood their tissues with oxygen. As important as oxygen is for the organism, it can be dangerous if it generates too many free radicals.
Vitamin K1 is mainly found in green leafy vegetables such as spinach, cabbage and broccoli. Vitamin K2 is mainly found in animal foods such as meat, offal, egg yolk, curd cheese, cottage cheese and certain cheeses that are subject to a bacterial ripening process. It is also traditionally found in natto, a Japanese dish made from natto-fermented soybeans.
Tip: If you take vitamin D3 on a regular basis, you should also take vitamin K2 at the same time. On the one hand, K2 supports vitamin D3 in the storage of calcium in the bones. On the other hand, vitamin K2 prevents calcium from being stored in the arteries or other soft tissues in the body and causing limescale deposits.
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