
Wenige Dinge waren in den letzten drei Jahrzehnten so umstritten wie die Nahrungsergänzungsmittel. Ist die Einnahme von Nahrungsergänzungsmitteln sinnvoll oder gefährlich? Je nachdem, wen Sie fragen, sind sie entweder die Antwort auf jedes Problem, das Sie haben, oder sie sind der leibhaftige Teufel. Die Wahrheit über Nahrungsergänzungsmittel liegt jedoch tatsächlich – wie so oft – irgendwo dazwischen.
Nahrungsergänzungsmittel kannten schon die Römer
Nahrungsergänzungsmittel werden heutzutage häufiger verwendet als zu anderen Zeiten in der Geschichte. Aber schon über die antiken Gladiatoren aus der Römerzeit wird berichtet, dass diese eine besondere Sporternährung pflegten, sei es ein Aschetrunk, oder eine vegane Ernährung. Der Trend zur Einnahme von Nahrungsergänzungsmitteln in der Neuzeit liegt aber hauptsächlich daran, dass viele Menschen sich an Nahrungsergänzungsmittel gewöhnt haben, um die Lücken in ihrem bekanntermaßen ungesunden Speiseplan zu füllen, der nicht den täglichen Mindestbedarf an vielen, vielen notwendigen Vitaminen, Mineralien und Spurenelementen deckt. Für berufstätige Sportler ist es sogar schwierig, ohne Nahrungsergänzung ausreichend Eiweiß und andere Nährstoffe zu sich zu nehmen, ohne zugleich massenhaft Fett zu konsumieren. Daher haben sich vor allen Dingen Sportler an Nahrungsergänzungsmittel gewöhnt, um alles an Ihrer sportlichen Leistung zu verbessern, von ihrem Trainingsprogramm bis hin zu der Wettkampfleistung, ihrem Aussegen und ihrer Gesundheit. Aber auch Nicht-Sportler greifen zunehmend auf Nahrungsergänzungsmittel zurück, um zum Beispiel ihr Gedächtnis oder ihre geistigen Funktionen zu verbessern.
Welchen Nutzen haben Nahrungsergänzungsmittel?
Wenn man die Kontroverse über die Sicherheit der Einnahme von Nahrungsergänzungsmitteln betrachtet, fragt man sich natürlich, was man wirklich von der Einnahme von Nahrungsergänzungsmitteln erwarten kann. Haben sie einen wirklichen Nutzen?
Mangelerscheinungen werden vermieden
Tatsache ist, dass die Einnahme von Nahrungsergänzungsmitteln in der empfohlenen Dosierung für jeden, vom Kleinkind bis zum älteren Menschen, äußerst hilfreich ist, um Mangelerscheinungen zu vermeiden. Die Anbaumethoden der Bauern und die Verarbeitung unserer Lebensmittel haben sich in den letzten 120 Jahren drastisch verändert. In vielen Fällen bedeutet dies, dass selbst die frischen Nahrungsmittel vom Feld oder aus dem Stall einen Mangel an vielen essentiellen, grundlegenden Vitaminen und Mineralien aufweist.
Ungesunde Ernährung wird verbessert
Hinzu kommt, dass die Menschen heute so unter dem Diktat der Zeit stehen, dass viele von uns praktisch von Mahlzeiten aus Plastikschalen oder Papierbeuteln leben, so dass die Einnahme von Nahrungsergänzungsmitteln zur Verhinderung von Mangelerscheinungen fast obligatorisch ist. Die Einnahme von Vitaminen und anderen Nahrungsergänzungsmitteln ist ein guter Weg, um sicher zu sein, dass Sie alle wichtigen Vitamine und Mineralien erhalten, die Sie täglich benötigen. Teilweise werden daher sogar Vitamine und Mineralien in Lebensmitteln zugesetzt. Und nicht etwa nur im Iso-Getränk oder Multivitaminsaft, sondern auch im Brot, dem Aufstrich, der Pizza und anderen Fertigprodukten.
Nahrungsergänzungsmittel sind kein Ersatz für gesundes Essen
Dennoch sollten Nahrungsergänzungsmittel niemals als Ersatz für eine gute Ernährung verwendet werden. Der Verzehr von mindestens drei (viele Experten empfehlen fünf) ausgewogenen Mahlzeiten und zwei ausgewogenen Snacks pro Tag ist immer noch der beste Weg, um sicher zu sein, dass Sie alle Vitamine und Mineralien erhalten, die Ihr Körper braucht, um fit und gesund zu bleiben. Wenn Sie Ihre Ernährungsgewohnheiten dann noch durch Nahrungsergänzungsmittel ergänzen, gehen Sie einfach einen Schritt weiter, um sicherzustellen, dass Sie alle Nährstoffe erhalten, die Ihr Körper täglich benötigt.
Einnahme von Nahrungsergänzungsmitteln
Es gibt viele qualitativ hochwertige Multivitamine und Mineralstoffe, die in Ihren örtlichen Drogerien und über viele Online-Quellen erhältlich sind. Das Wichtigste, woran Sie denken müssen, wenn Sie sich für die Einnahme von Nahrungsergänzungsmitteln jeglicher Art entscheiden, ist, dass Sie diese nur nach Anweisung einnehmen. Diese Anweisungen sind auf den Flaschen und Verpackungen aus einem Grund angebracht – um sicherzustellen, dass die Vitamine und andere Ergänzungsmittel richtig eingenommen werden.
Korrekte Dosierung beachten
Die ordnungsgemäße Verwendung ist entscheidend für jede Nahrungsergänzung, die Sie einnehmen, um Ihre Gesundheit nicht zu gefährden. Zu hohe Dosen von allen Dingen können Nebenwirkungen verursachen, die Sie nicht erwarten und bestimmt nicht wollen. Wenn Sie mehr von einem Vitamin oder einer Nahrungsergänzung einnehmen, als der Hersteller empfiehlt, laufen Sie Gefahr, mehr einzunehmen, als Ihr Körper effektiv und sicher verarbeiten kann. So machen Sie sich vielleicht ungesünder, statt gesünder.
Besser Kombipräparate verwenden
Eine Gefahr gerade bei Vitaminen liegt darin, zu viele Einzelpräparate jeweils nach Dosierungshinweis zu konsumieren, damit aber insgesamt viel zu viel von einem Nahrungsbestandteil zu sich zu nehmen. Wer Vitamin C als Tablette einnimmt, daneben noch Zinktabletten (mit Zusatz von Vitamin C) und einen ACE-Komplex (wieder mit Vitamin C), der dosiert fast garantiert über!
Überdosierung nicht immer gefährlich
Bei vielen Nahrungsergänzungsmitteln ist das Risiko, zu viel zu nehmen oder unerwünschte Nebenwirkungen zu erleiden, jedoch gering, wenn sie wie vorgeschrieben eingenommen werden. Selbst etwas höhere Dosierungen haben in den meisten Fällen nur wenige Nebenwirkungen, da die Nieren sie aus dem System spülen, was den Körper davon abhält, zu viel von einem Vitamin oder Mineralstoff aufzunehmen. Bei wasserlöslichen Vitaminen, wie etwas Vitamin C und die B-Vitamine, ist das noch relativ ungefährlich, da die Nieren und die Leber die überflüssigen Vitamine ausscheiden. Aber warum die Organe unnötig belasten?
Trotzdem, um völlig sicher zu sein, nehmen Sie Nahrungsergänzungsmittel genau nach Anweisung ein. Denn bei fettgebundenen Substanzen, wie etwa Vitamin E, besteht die Gefahr einer echten Überdosierung mit erheblichen Nebenwirkungen. So kann sich sogar, bei längere Überdosierung, das Sterblichkeitsrisiko erhöhen.
Im Zweifel den Arzt fragen
Wenn Sie immer noch unsicher sind, ob Sie jeden Tag ein Nahrungsergänzungsmittel einnehmen sollten, fragen Sie Ihren Arzt um Rat. Dies gilt insbesondere dann, wenn Sie vom Arzt verschriebene Medikamente einnehmen. Es ist möglich, dass einige Nahrungsergänzungsmittel die Wirksamkeit einiger Medikamente vermindern oder verstärken, und mit ihnen Wechselwirkungen auftreten. Das kann unerwünschte Nebenwirkungen verursachen. Trotz vieler Schlagzeilen, die Sie vielleicht gelesen haben, ist so etwas jedoch selten, besonders wenn Nahrungsergänzungsmittel vorschriftsmäßig eingenommen werden.
Nahrungsergänzungsmittel für Leistungssportler
Ausnahmen von den Dosierungsanweisungen können Sie unter ärztlicher Kontrolle machen, wenn Sie ganz genau wissen, warum Sie von der allgemeinen Verzehr-Empfehlung abweichen. Bodybuilder und Leistungssportler etwa dosieren Eiweiß höher als normale Menschen und nehmen – je nach Sportart – auch fast das doppelte oder dreifache an der Gesamtkalorienmenge eines inaktiven Menschen zu sich. Beachten Sie auch, dass manchen Nahrungsergänzungsmitteln durch eine Überdosierung irgendwelche Wirkungen zugeschrieben werden, teilweise auch medizinisch (mehr oder weniger) belegt. Zu denken ist hier an Stoffe wie Kreatin, L-Carnitin oder sogenannte „Fat-Burner“ oder „Testosteronbooster“. Normalbürger sollten hiervon die Finger lassen, wie auch die Dosierungshinweise von Vitaminen und Mineralstoffen kritisch prüfen, wenn sie Präparate aus Produktserien für Bodybuilder oder Leistungssportler zu sich nehmen.
Nahrungsergänzungsmittel sind sinnvoll
Richtig eingenommen, sind Nahrungsergänzungsmittel sinnvoll und ihre Einnahme eine ausgezeichnete Möglichkeit, um sicherzustellen, dass Ihr Körper alle Nährstoffe hat, die er braucht, um gesund und fit zu sein. Stellen Sie aber trotzdem sicher, dass Sie die Ergänzungen zur Ergänzung, nicht als Ersatz für eine gute, gesunde Ernährung verwenden. Currywurst mit Pommes oder Döner sind auch mit Vitamintablette als Nachtisch nicht als dauerhafte Ernährung zu empfehlen!
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