Essential supplements to face autumn

In developed countries, the daily diet is not as balanced as would be desirable. In Spain, according to data from the Spanish Academy of Nutrition and Dietetics and the Mapfre Foundationseven out of ten people should improve their eating habits. Curiously, more than 70% of the population consume some type of supplement at some point during the year, whether to strengthen defenses, improve sports performance, sleep better or increase concentration during study periods.

The big question is whether these products are really effective. “When used well, under the individualized advice of a professional, they can be very useful; They stop being when they are taken only for fashion or advertising and without supervision,” he explains. Maria Jose Alonsocollaborating professor of Health Sciences Studies at the Open University of Catalonia (UOC).

Basic nutrients to consider

Alonso insists that supplementation should always be adapted to each personyour diet and your activity level. However, there are nutrients that should be monitored because they are essential and, in some cases, difficult to cover with food alone.

• B complex vitamins: participate in reactions that help maintain energy, reduce fatigue and promote the proper functioning of the nervous system.
• Magnesium: contributes to reducing fatigue and keeping muscles and bones in good condition.
• Adaptogenic plants (such as rhodiola, ashwagandha or ginseng): they help the body cope with physical and mental stress.
• omega-3 fatty acids: important for cardiovascular health, brain function and reducing inflammation.

Even with a balanced diet, deficiencies are common. Various studies estimate that between 70% and 80% of Spaniards They ingest less calcium than recommended, and about 75% have lower than desirable levels of vitamin D.

The way of consumption influences the effectiveness of supplements. Some combinations can hinder absorption: magnesium favors calcium, but both compete in the intestine if taken together, and high doses of vitamin C can reduce the absorption of vitamin B12. Besides, respect the recommended daily amounts It is essential to obtain benefits without risks.