Vitamin D in winter, magnesium after exercise, iron for fatigue – or perhaps a multivitamin straight away? The range of supplements available is vast, and so is the number of different recommendations.
While some people are convinced that a balanced diet is generally sufficient, others see micronutrients as an important part of their daily health routine.
Between these two perspectives, one crucial question remains:
Which supplements are actually worth taking?
Many people have already tried various supplements. Perhaps vitamin D from the pharmacy, magnesium for nighttime leg cramps, or an iron supplement that ends up forgotten in a cupboard after a few weeks. It is not uncommon to feel as though you are relying more on trial and error than making a well-informed decision.
That is why it is worth taking a more nuanced look.
Prof. Dr. med. Jochen A. Werner points out, for example, that even a seemingly simple symptom such as fatigue is not necessarily caused by too little sleep alone:
“I first had to understand that it’s not just about how long you sleep. It also depends on whether your body is able to produce enough energy at the cellular level.”
Prof. Dr. med. Jochen A. Werner
The idea behind this is simple, but important: health can rarely be reduced to a single factor.
Sleep, exercise, nutrition and the supply of essential micronutrients are interconnected. Just as there is no single cause of fatigue, there is no single vitamin or supplement that is equally suitable for everyone.
Why individual supplements aren’t always the answer
Vitamins, minerals and trace elements do not work in isolation in the body. They are part of a complex network in which numerous metabolic processes interact.
Many functions in our body – from energy production and the normal functioning of the nervous system to bone metabolism and the normal functioning of the immune system – depend on different micronutrients being available simultaneously in sufficient amounts.
A few examples illustrate just how closely these nutrients can interact:
- Vitamin D and magnesium: Magnesium is involved in converting vitamin D into its active form.
- Vitamin C and iron: Vitamin C increases the absorption of iron from plant-based foods.
- B vitamins: Various B vitamins contribute to normal energy metabolism.
- Zinc and copper: Both trace elements should be consumed in a balanced ratio. Long-term intake of high doses of zinc can affect copper status.
- Vitamin D and vitamin K: Vitamin D contributes to the normal absorption and utilisation of calcium, while vitamin K contributes to the maintenance of normal bones.
Perhaps this is one of the most important insights when it comes to supplementation:
It is not about taking the highest possible dose of a single nutrient. What matters is your overall nutrient intake.
Do you need supplements if you eat a healthy diet?
It is a valid question.
A balanced and varied diet remains the most important foundation for obtaining vitamins, minerals and trace elements. No supplement can replace fresh vegetables, whole grains, high-quality sources of protein or a healthy lifestyle.
Nevertheless, even people who consciously pay attention to their diet do not always achieve the recommended intake of certain micronutrients.
There can be several reasons for this.
- Lifestyle and everyday life: Chronic stress, insufficient sleep, intense physical activity or certain medications can increase the need for individual nutrients or affect their absorption.
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Different stages of life: Individual nutritional needs also change throughout life. In certain situations, requirements may increase – for example during pregnancy, later in life or when following a predominantly plant-based diet.
Vitamin D also has a special status: at our latitudes, the body’s own production is often limited, particularly during the winter months. -
Foods do not always provide exactly the same amounts: The actual micronutrient content of a food depends on factors including variety, ripeness, cultivation, storage, transport and preparation.
Particularly sensitive vitamins can be partially lost through prolonged storage or processing.
This does not make fruit and vegetables any less valuable. It simply shows that their actual nutrient content can vary.
Health is not a short-term decision
As we get older, our perspective on health often changes too.
It is no longer solely about avoiding acute health problems. Many people primarily want to remain active, resilient and independent for as long as possible.
“When people talk to me about their concerns around ageing, they are usually worried about a gradual loss of strength, reduced resilience and how long they will be able to remain active. Healthy longevity is not a short-term decision. It is a decision you make every day.”
Prof. Dr. med. Jochen A. Werner
Nutrition surveys also show that nutrient intake is not optimal for everyone. The 15th Nutrition Report by the German Nutrition Society, for example, shows that a significant proportion of the population does not consistently achieve the recommended intake of certain nutrients – including vitamin D and folate.
However, this does not mean that everyone automatically needs supplements.
Whether supplementation may be appropriate depends on factors including diet, lifestyle, age, pre-existing health conditions and, where relevant, individual laboratory values.
Instead of focusing on individual supplements, look at the bigger picture
If micronutrients work together as a network in the body, it also changes the question we should be asking ourselves when it comes to supplementation.
Not necessarily:
“Which vitamin do I need?”
But rather:
“How well are my basic nutritional needs being met overall?”
A balanced diet remains the most important foundation. If it is not always sufficient due to an individual’s circumstances, or if there is an increased need, targeted supplementation may be appropriate.
When it comes to the immune system in particular, Prof. Dr. med. Jochen A. Werner often observes an expectation that a single short-term measure can achieve a great deal.
“I’m asked again and again: Why am I constantly getting sick? A stable immune system isn’t a matter of chance. It is the result of what you provide your body with every day. Strong immune defences are built through consistency – not through a one-off intervention.”
Prof. Dr. med. Jochen A. Werner
What matters, therefore, is not necessarily taking as many different supplements as possible. Instead, it is worth paying closer attention to composition, dosage and quality.
How can you recognise a high-quality supplement?
Not every combination supplement is automatically a good choice. Several criteria can help you assess products more effectively.
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Bioavailability of the ingredients: It is not only important which nutrients are included, but also the forms in which they are present and how effectively the body can use them.
Examples include bioactive forms of folate or readily available forms of coenzyme Q10. -
A balanced formulation rather than maximum dosages: More is not automatically better.
A thoughtfully developed formulation should take the interaction of different micronutrients into account rather than defining itself solely through the highest possible dosages. - Transparency and quality: A complete declaration of ingredients, transparent quality standards and independent testing make it easier for consumers to assess the quality of a product.
What does this mean for your daily routine?
When these criteria are applied to supplements, it quickly becomes clear that different products take very different approaches.
Some focus on individual nutrients, sometimes in high doses. Others combine various micronutrients with the aim of providing a broad foundation of nutrients within a daily routine.
BIOGENA ONE was also developed according to this All-in-One principle.
The focus is not on providing the highest possible dose of individual vitamins or minerals, but on combining different micronutrients in forms that are readily available to the body.
The idea behind this is primarily practical: instead of combining numerous individual supplements, different groups of micronutrients are brought together in one daily routine.
Conclusion: Which supplements are actually worth taking?
The answer is: it depends.
There is no single answer that applies equally to everyone. Diet, lifestyle, age, individual needs and, where relevant, laboratory values all play a role.
A varied diet remains the foundation. Supplements cannot replace it – but in certain situations, they can complement your daily nutrient intake.
Anyone who chooses to take a supplement should therefore focus less on the next supposed “must-have vitamin” and pay greater attention to overall nutrient intake, appropriate dosages, bioavailability and transparent quality standards.
Or, as Prof. Dr. med. Jochen A. Werner puts it:
“Healthy longevity is not a short-term decision. It is a decision you make every day. Every day, you decide whether you want to age actively or simply let the future happen.”
Prof. Dr. med. Jochen A. Werner
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BIOGENA ONE follows an All-in-One approach to daily micronutrient intake, combining various vitamins, minerals, trace elements and other selected ingredients in one daily serving.
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