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Dietary supplements have become an integral part of the sports world. Whether you're a recreational athlete, fitness enthusiast, or ambitious competitor, almost everyone has tried protein shakes, electrolyte drinks, or vitamins. However, the range of products is so vast that navigating the world of supplements isn’t always easy.

Often, the impression is given that you can live solely on capsules, powders, and bars while still getting all the necessary nutrients without real food. But the ideal scenario looks quite different.

Ideally, all macro- and micronutrient needs should be met through a balanced, natural diet. Only when certain nutrients cannot be sufficiently supplied through food, for example due to a high training load or limited food options, can targeted supplementation be useful. In such cases, supplements are a helpful means of meeting nutritional demands.

Overview of Beneficial Supplements

There are different types of supplements aimed at various goals, ranging from short-term performance boosts to long-term health and recovery support.

1. Performance-boosting supplements

This group includes products designed to boost performance immediately before or during training or competition. These include easily digestible energy sources like gels, bars, or carbohydrate-rich drinks, electrolyte solutions, and special tablets to support fluid and mineral balance.

Proven substances such as creatine (for power and explosiveness), caffeine (for mental and physical activation), beta-alanine (for lactate buffering), or sodium bicarbonate (to improve anaerobic capacity) can also be beneficial.

2. Supplements for Health, Recovery, and Stress Tolerance

This second group is not aimed at immediate performance enhancement but rather long-term promotion of health, well-being, and resilience, especially during periods of intense training, stress, or extreme weather changes.

Omega-3 Fatty Acids

These polyunsaturated fatty acids have anti-inflammatory effects, promote recovery, and support the cardiovascular and central nervous systems. Rich sources of omega-3s include fatty fish like salmon, mackerel, and tuna; plant-based oils like flaxseed oil (the richest omega-3 source), hemp oil, and canola oil. They are also found in soy and nuts. Those who eat fish less than twice a week should consider supplementation.

Vitamin D

Vitamin D deficiency is one of the most common nutrient deficits among physically active people. Besides its well-known role in bone metabolism, vitamin D also affects connective tissue and muscle. Blood vitamin D levels are closely related to physical performance, muscle strength, and the development and healing of muscle injuries. Levels fluctuate throughout the year and are particularly low during the sun-deprived winter months due to reduced UV exposure.

It's best to increase vitamin D intake from natural sources. Rich sources include fatty fish like salmon, mackerel, sardines, and tuna. Egg yolks, liver, cocoa powder, and various cheeses also contain notable amounts. For high-performance athletes and during the winter, a daily supplement of at least 1000 IU (25 µg) is recommended, even with a vitamin D-rich diet.

Probiotics

Probiotic cultures support a healthy gut flora and thereby strengthen mucosal immunity, one of the body’s first lines of defense against pathogens. Studies show that athletes who regularly take probiotics suffer fewer respiratory infections, which is particularly important during periods of intense exertion. Probiotics are found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso. Those who don’t regularly consume such foods may consider probiotic supplements in capsule or tablet form.

Zinc

Zinc is an essential trace element with strong immune-modulating properties. It also plays a role in wound healing, hormone balance, and antioxidant protection. Good sources of zinc include animal products such as meat, fish, seafood, and dairy, as well as plant-based sources like legumes, nuts, and seeds. In certain cases, especially at the first signs of a cold, short-term supplementation may be helpful to reduce symptom severity and duration.

Conclusion

When used strategically and of good quality, dietary supplements can be a meaningful addition for active individuals. However, they are no substitute for a balanced diet, adequate sleep, proper training planning, and recovery. If you are unsure whether and what to supplement, seek medical or nutritional advice, ideally based on a blood test.