Die Wahrheit über Supplements | Diese Nahrungsergänzungsmittel sind wirklich sinnvoll!

Hi and welcome to a new video of mine. Friends, today's topic is supplements. Which ones are there, which ones are useful, which ones do I take? What do they do, or the individual nutrients? How can you take a lot of important nutrients through a healthy diet? Especially in the fitness scene, supplements are a big topic in terms of faster muscle growth, better regeneration, but also for a healthy lifestyle. Supplements and supplements always get a bigger trend, which is generally not bad at all, because it just shows that more and more people are getting involved in the topic of health and a fit lifestyle. That's why I want to know from you in advance. Write it in the comments now. Do you take supplements? And if so, which ones? And if not, why not? Have you ever thought about the topic? Feel free to write it in the comments. I love this exchange. Let's start with the most important question. Are supplements useful at all, or are they just a waste of money? Do you need them at all? They are available in any form, be it tablets, liquids, powders, and as I said, more and more people are taking them. A recent survey shows that every third German person is taking supplements. That's a huge number. But let's get to the big but first. Supplements, as the name suggests, should be taken supplementary to food, not as a substitute. In other words, a healthy diet is A and O. That means that just because you take a supplement, you are not automatically healthy. Many people may think that. They throw in a few tablets and can eat whatever they want all day. That's great anyway. So you should really see it as an addition to your diet, because you take a lot of important nutrients with you throughout your diet. So make sure that you eat colorful, enough fruit and vegetables, a lot of carbohydrates, enough protein, healthy fats, enough water, and by the way, a little side fact. Did you know that there are a lot more nutrients in regional and seasonal foods? In contrast to long-distance products, they have a much shorter transport route, so they have to be stored much shorter, can also be harvested fresh, and end up so much fresher in the shelf. A little example with vitamin C. The loss of nutrients can account for up to 30% of storage within three days. So really blatant, right? You think you're eating a fresh orange, but it may have been stored for a long, long time and no longer has as much vitamin C as you would hope. That's why I also have a tip for eating regional and seasonal food. Of course, I can highly recommend my cookbook. That's why I also wrote about regional and seasonal food. In my cookbook, you'll only find recipes that contain regional and seasonal ingredients. So all the recipes are divided into months, and in May, for example, you'll only find recipes with regional ingredients, which you can also buy seasonal. Of course, you'll find it linked in the info box below. You can find it in my online shop at confitly.com, where the fitness collection has just been launched. So take a look at it. And now on to the program. Another nutrition tip, just to stay on the topic of nutrition, because that's just the basis, as I said. Look very carefully at what you eat, because that's how you can see which nutrients you're taking with you. It can help to track your diet for a few days. That way you know exactly what you eat every day, because self-assessment is sometimes a bit deceitful and you think you eat very balanced, healthy, full-fledged, but there are actually a lot of important things missing. So to sum up the point, supplements don't replace healthy and balanced nutrition, but they are to be seen as an addition to optimize the whole thing. But now comes the big but, because supplements are definitely very, very helpful in general. Simply closing gaps that you can't or just can't cover in healthy nutrition. And also when it comes to the fitness goal, we'll get to that in a moment. There are really a few supplements that can be very supportive, in addition to training and nutrition. That now has the question of all questions, which supplements, I can already see it in front of me, are useful to you, which ones can I recommend, which ones do I use myself? So of course there are a multitude of supplements, as you can probably already guess. And in general, this topic is also very individual. Why? Because of course it also depends extremely on your lifestyle. How old is someone? How does someone eat? How does someone live in general? Is he vegetarian or vegan? Is he already older? Is he a man or a woman? So these are just factors that influence the whole thing. A big recommendation in advance to you, make an appointment with a doctor and let them check your blood values. This is generally never a mistake, especially if you think back a bit now, with prenatal examination, as it was with me now, with my whole illness topic, I'm sure you noticed, otherwise you are welcome to take a look at the video. As I showed you, this is how important prenatal examinations are. Also in the blood you can possibly see other conspicuousnesses, but now also in terms of coming back to the topic of nutrients, you can also simply check important values like iron, like vitamin D and so on. So really take a big blood sample, I even do it once or twice a year. And keyword doctor, I also like to clarify the topic of supplements, because if you take medication, for example, it may be that certain supplements have side effects. So I would like to check that out as well, then you are on the safe side. So it's really a very individual topic. Nevertheless, there are supplements that just make the most sense, that are just helpful for most people. That's why I'm going to go straight to the most popular, the best supplements in this video, that just make sense for most of you. And something else in advance, of course it is also important with supplements, that you pay attention to the manufacturer. So really put on a good, good quality, which really guarantees the nutrients, which are on it and deliver what you want. I can really recommend you, you know it by now, my fitness sponsor Prozis, very, very much. They really have great quality. Just recently we were back on site, we were allowed to watch the whole production and so on. They really work at the highest, highest level of quality, really modern and the whole thing to a really, very, very good price-performance ratio. So feel free to take a look at the info box. Paulina10 is my discount code. As always, you get 10% discount and free products. And currently there is even a really cool promotion until the end of May. And there is up to minus 50% discount on the entire shop. So you can really save on a lot of supplements. So you get the free products with Paulina10 and with the discount code Prozis, so use both discount codes, you get up to minus 50%. So feel free to take a look. And now let's start, I already had it in my hand, with the topic protein, so protein powder. This is a supplement that I think a lot of people have already come into contact with, be it with a bar, with shakes and so on. Because first of all, proteins are the building blocks for our cells. They are really necessary for life. Our body needs proteins and we speak of essential and non-essential amino acids. The non-essential ones, the body can produce them itself, we don't have to absorb them via our food. And the essential ones are those that we have to absorb in order to sufficiently supply the body. For example, proteins in our body are responsible for the hormone balance, for the transport of nutrients, oxygen, for the formation of antibodies, so also for our immune system, and so on and so forth. There is an eternally long list. And especially for the muscle structure, because protein is the building block for the structure and regeneration of our muscle tissue. And now the question is, how much should you eat every day? The study system is often a bit disagreeable. Of course, it also depends on the age, the gender, the physical activity, and much more. They say between 1 to 1.5 to maybe even 2 grams per kilogram of body weight. If, for example, I weigh 60 kilograms, then that would be 60 to 120 grams of protein per day. And by the way, the amino acid profile also plays a big role. So not only do you get the daily protein content, but also that all essential amino acids were taken in sufficient quantities. It doesn't necessarily have to happen in one meal. It can also be distributed over the day. It is often easier with an animal diet than with a plant-based diet, because animal foods often already have a complete amino acid profile. But you can still achieve it easily with a plant-based diet and simply combine different sources, protein sources with each other. For example, a oatmeal porridge with nuts and flaxseed. And now let's stay on the topic of nutrition. What are protein-rich foods? Nuts, seeds, eggs, cereals, and so on and so forth. The list is really very, very long. So I have to say, for me personally, it is not too difficult to meet my protein requirement per day. Without a supplement. But of course, supplements, and now we come back to the topic, definitely make sense, because it's just easier. Especially, for example, the whey protein has a very high biological quality. In other words, the body can absorb it very well and very quickly and thus also provide the muscles with the amino acids they need very quickly and, above all, with a very high content of the essential amino acids. For example, the whey isolate, which I have here from Prozis, is even higher in purity, also has less carbohydrates, less fat, and a higher protein content. I can link to everything I show you in the info box. It is available in all flavors. It is perfect as a shake, or, for example, in a porridge, or also to bake somewhere. So you can really mix it with food, because I'm not such a big shake fan. But let's get to the next one. Great, now the camera just fell out. The next one I just wanted to say, namely Protein Juice. You definitely have to take a look at it, if you're not such a big protein shake fan like me. It's like a lime, like a juice. So it's not so protein-powdery, like a shake, like a milkshake, but just so light, fresh, especially for the summer. This is really, really delicious, for example, in the taste direction of watermelons. So if you've never tried it, take a look at it. Of course, there are also flaky protein powders, like this one, for example. It's just a mix of different protein sources, to have a complete amino acid profile again. And by the way, another big advantage of protein powder, not only that you get the protein need easier, but especially if you want to lose weight, for example. Protein powder has a lot of protein, but very few calories. If you just drink a shake with water, for example, it has about 100, 150 calories, but still 20 to 30 grams of protein. That's just not possible with normal nutrition. So it's just a great help again. But now let's move on to the next supplement, which is the Multi-PRZ, or multi-vitamin preparation. And that's just great, because it has more than 20 vitamins and minerals in it. With this, you just cover the biggest part, you can just close any defects that you don't even notice, or gaps. For example, it contains magnesium, calcium, zinc, vitamin C, iodine, selenium, all kinds of important nutrients. Just a super good foundation. Then I would also like to go into three nutrients a little more in detail, which are in there and which are just very, very important in the fitness area. Magnesium, calcium and zinc. There is also another one from Prozis, by the way. I have to see where I have it now. An extra supplement, which I take every now and then, but not every day, because, as I said, I take the Multi-PRZ anyway, and there is really a super good dose in there. By the way, I take two capsules a day. Calcium plays an important role in terms of bone health, as well as in terms of the teeth and so on. But also in terms of muscle and nutritional function. Calcium-rich foods are, for example, dairy products, green vegetables like spinach and so on, legumes, tofu. So you can really achieve a lot with nutrition. The same as with magnesium. It is very, very important for energy production, but also for muscle relaxation. So, as you can see, it is also very, very important in the fitness area. But also a nervous system. Blood sugar level, exactly. And you can, for example, pay attention to this in your diet, that you also take legumes, beans, lentils, but also oats, also green leafy vegetables, I think that's what they call it, and so on. And then there is also zinc, which, as I said, is in here, but is also already in the Multi-PRZ. Zinc is also super important for the proper maintenance of the hormone balance, wound healing, also for the blood sugar level, immune system. And zinc-rich foods are, for example, seafood, nuts, oats, also legumes. So you can see, typical healthy foods like legumes, like oats, they just have a lot of important nutrients in them. I just want to emphasize that in the video. I don't just want to talk about the supplements in a sacred way, but also really point out that you can really cover a lot with a healthy diet. But now we come to the supplement, which really shows a lot of flaws, which is somehow always increasing, especially with processed foods. And it's about... Where do we have it? No, not yet. Omega-3. Omega-3 are essential fatty acids, that is, these are fatty acids that the body cannot produce by itself, which we therefore have to absorb via a healthy diet or through supplements. Omega-3 is responsible for brain function, especially against inflammation in the body, heart disease can be reduced, but also in terms of fitness. Muscle inflammation can be counteracted. It is antioxidant, and so after training there can be a lower risk of inflammation, which in turn can accelerate regeneration. In addition, it can also increase insulin sensitivity, i.e. that you can simply absorb nutrients better and thus also promote muscle growth. So you see, for health, but also in terms of fitness, Omega-3 is super important. Where do we find Omega-3 in our diet? For example in fish, especially fatty fish like salmon, tuna, seafood, but also in flax seeds, so in seeds, algae, walnuts. Walnuts, by the way, have a great relationship with Omega-3, Omega-6. Keyword Omega-6 acids. These are, in contrast to Omega-3 fatty acids, which inhibit inflammation, are Omega-3... Omega... I can't speak. Omega-6 fatty acids promote inflammation in the body. And most people, especially in today's time, simply consume too much Omega-6, because, as I mentioned earlier, it is in many processed foods, such as fried things, chips, snacks, biscuits, also sunflower oil. So just really look at this ratio and that's why Omega-3 definitely makes a lot of sense. By the way, I'm currently taking one to two such soft gel capsules with me. By the way, I also wanted to show you, where do I have them? Here! A big recommendation! I always put my supplements in there for a week. You can hear it, there's still something in there, but a lot of it is already gone. I just think it makes so much sense. There is such a good structure. Somehow you never forget anything. You don't have to open the cans every day again. So it's really time-saving. You just do it once a week, fill everything up, and then you just know every day what you have to take. I can link you to the info box. I just ordered them on Amazon. Let's continue with vitamin D3. Vitamin D is really one of the nutrients that a lot of people have a lack of. Especially in winter, especially older people. But in general, in our region, a lot of people have a lack of vitamin D. And it definitely makes sense to supplement vitamin D3. It also has many important functions in the body, be it bone health, be it strengthening the immune system. Of course, you can also look at what you can do yourself. But for 15 to 30 minutes, you really have to be in the sun, undisturbed, every day, to really take enough vitamin D. And if you think about it, it's really only partially difficult. Especially in the midday sun. That's why it definitely makes sense. Incidentally, I take it in combination with K2, because the two just work really well together, cover a lot of the same functions. They definitely belong to me, to put it briefly, also on my daily supplement plan. And now it goes straight on with B12. It's also in the multi-PRZ. But especially if you eat it mostly vegetarian or vegan, like me, it definitely makes sense. Also for older people, for people with digestion problems, it is responsible for the red blood cells, i.e. for the production of red blood cells, maintenance of the immune system, etc. Vitamin B12 is produced by microorganisms. That's why it's also in the soil, for example, but also partially in the digestive tract of animals. However, and this is a really funny side effect, most animals also get vitamin B12 supplemented. This is also the reason why most meat eaters in humans have no vitamin B12 deficiency and vegetarians or vegans do. On the one hand, the animals often get a lot of low-nutrient food and have to get it supplemented. But also because of the antibiotic, the digestive tract can be disturbed. And so the supply can be impaired. That's why most animals get vitamin B12 supplemented in mass production. So this argument, if you are vegetarian or vegan, then you have to supplement, that can't be healthy, doesn't really make sense. Because they only eat it because the animals get it supplemented. I think it's a funny side effect. So, that's about B12. Let's continue with iron. Iron is also already in the multi-PHZ. But I recently noticed that I have a slight iron deficiency. I think that's also a bit of my medical history, how I've been feeling for the last few weeks. That's why I'm currently taking some iron with me. And that's also an interesting point, because especially women often have an iron deficiency. That's a big topic. Causes, menstruation and pregnancy. For example, if you have severe bleeding, you can get to the iron man very quickly, because you lose a lot of blood and therefore also a lot of iron. And iron is simply important for energy production, for the red blood cells, for hemoglobin. A deficiency can, for example, lead to a feeling of weakness, to a feeling of fatigue. So, especially as a woman, I like to have my iron checked. Iron-rich nutrition is, for example, sesame, pumpkin seeds. What else do we have? Red meat, red beets, fruits and vegetables and so on. And a little tip, for the intake of iron, combine it with vitamin C. So, for example, with paprika, broccoli and so on, so that the intake can be increased. Now we really get to the fitness supplement. Creatine. Or is it? Oh no, shit, that's not creatine. Creatine. Creatine, you've probably heard of it, is also one of the best-researched supplements. It is also a natural substance, that is, the body produces it itself. This molecule is made from amino acids and then stored in the muscles. Supplementation simply increases the creatine level and thus leads to an increased availability of energy for the muscles. So it can improve the performance in strength training, but also in all other sports activities, also improve regeneration, but also promote muscle growth, because it increases muscle protein synthesis, or also increases muscle volume, because it stores water in the muscles. So, yes, it's definitely a very, very useful supplement, especially if you have the goal of building muscle, increasing performance. I've taken creatine several times, don't take it right now, but maybe I'll take it again sometime. But I can also recommend it for women, because it's often the question whether women can also take creatine. Yes, of course. So I can definitely recommend it to you. And now I would like to introduce you to multi-probiotics, that's what it's called at Prozis, so probiotics. Probiotics are living microorganisms in our gut, they are responsible for our intestinal health. I once read the book Women with Charm, it's also available as an audio book, I think it's really good, so a big recommendation just in case. A lot of research is being done on intestinal health, you find out more and more in which areas the gut plays a role, where you don't even suspect it. It is also referred to as the second brain of the body, so intestinal health is super important for a healthy body. Of course, there are also probiotic foods that promote the whole thing, such as sauerkraut, kimchi, kefir, yogurt, so you can of course also pay attention to a probiotic food. And especially, for example, if you take antibiotics, I would definitely recommend that you take probiotics, because antibiotics not only kill the pathogenic bacteria, but it can also happen that healthy bacteria are killed in the gut. Or even if you have digestion problems, if you just notice that something is wrong, maybe not quite, then I can definitely recommend that you take a stool test to check the situation here, to see if everything fits. And yes, probiotics can definitely be very, very supportive. And I would say that these were the most important, in my opinion, the most meaningful supplements that I also take, that exist for a healthy lifestyle, for a fit lifestyle. Of course, there are also things like EAAs, training boosters, what else do we have here? Also turmeric and so on. But that would now break the frame a bit. As I said, I focused on the best, on the most popular supplements. I also wanted to give you this nutritional aspect and show you how you can also support it via nutrition. I really hope that you enjoyed the video. There were really a lot of information now. But well, feel free to leave a thumbs up. I'm looking forward to your comments. In any case, there is information whether you take supplements. If so, which ones would really interest me. And yes, as I said, you can also find everything in the info box below, linked again. And that's it with the video. I hope I haven't forgotten anything important. And then we'll see each other again next time. Take care. Bye. So, now I still have to hit it. As always.