Herbal supplements are becoming increasingly important when it comes to supplementing a healthy diet and specifically supporting individual needs. They can help close nutritional deficiencies and promote overall well-being – without replacing a balanced diet. In this article, you'll learn how herbal supplements can be meaningfully integrated into everyday life, what benefits they offer, and what aspects to consider.

1. Basics of healthy nutrition

A healthy diet is the key to a vital life and is based on the scientifically sound recommendations of the German Nutrition Society (DGE). A balanced diet consists of a diverse range of foods: fruits and vegetables, whole grain products, and legumes form the basis, while animal products such as fish, eggs, milk, and dairy products should be consumed in moderation. Healthy fats from vegetable oils and fatty fish are essential, while sugar, salt, and processed foods should be reduced. Drinking at least 1.5 liters of water daily is also essential.

Macronutrients such as carbohydrates, proteins, and fats provide energy and building blocks. Complex carbohydrates from whole grain products and legumes, as well as plant protein sources such as lentils and nuts, promote long-term health. Micronutrients such as vitamins and minerals, as well as phytochemicals, support metabolism, the immune system, and cell protection. Vitamin D, omega-3 fatty acids, and phytochemicals, which are primarily found in fruits, vegetables, and whole grain products, have proven positive effects on health.

Individual needs play an important role. Children and adolescents require more nutrients for growth, while older people should pay attention to calcium, vitamin D, iodine, and B12. Chronic diseases such as diabetes or cardiovascular disease require adapted diets. Pregnant women benefit from folic acid, iron, and omega-3 fatty acids.

Dietary supplements can specifically compensate for deficiencies, such as vitamin D during the winter months, magnesium to support muscle function, or herbal preparations such as ashwagandha to manage stress. However, they should always be viewed as a supplement, not a replacement, to a balanced diet.

Different diets offer individual approaches: The Mediterranean diet, with plenty of vegetables, fish, and olive oil, protects the heart and blood vessels, while low-carb or paleo diets reduce carbohydrate intake and focus on natural foods. Vegetarian or vegan diets require a targeted supply of B12, iron, and omega-3 fatty acids.

A healthy diet is easy to implement: A focus on fresh, varied, and unprocessed foods with minimal convenience foods, along with moderate supplementation, provides sustainable support for body and mind. It promotes well-being, protects against disease, and enhances long-term quality of life.

2. Macro- and micronutrients

Macronutrients - carbohydrates, proteins, fats

Macronutrients are our body's main energy sources and perform vital functions. They should be present in every diet and make up a large portion.

Carbohydrates are the body's primary source of energy and are especially important for the brain and muscles. Complex carbohydrates, such as those found in whole grain products, legumes, potatoes, and vegetables, should be preferred. They provide long-lasting energy, promote healthy digestion, and stabilize blood sugar levels. Simple sugars from sweets, highly processed foods, and fast food, however, should be avoided.

Proteins are the building blocks of muscles, tissue, enzymes, and hormones. Plant protein sources such as lentils, beans, chickpeas, quinoa, nuts, and seeds are particularly valuable. These also contain fiber and phytochemicals that have positive health effects. Animal proteins from eggs, dairy products, fish, or meat can be a supplement, but should be consumed in moderation to avoid unnecessary stress on fat and cholesterol levels.

Fats are essential for the absorption of fat-soluble vitamins (A, D, E, K) and serve as an energy reserve. Unsaturated fatty acids from high-quality sources such as avocados, nuts, oilseeds, and fatty fish (e.g., salmon, mackerel), as well as vegetable oils such as rapeseed oil, linseed oil, and olive oil, are particularly beneficial to health. They support the cardiovascular system and have anti-inflammatory effects. Trans fats from highly processed foods, however, should be avoided, as they increase the risk of heart disease.

Micronutrients - vitamins, minerals, secondary plant substances

Micronutrients are essential nutrients that the body needs in small amounts, but are vital for health and well-being. Eating a few servings of fruit and vegetables throughout the day will easily meet your needs.

Vitamins play a key role in numerous metabolic processes. Vitamin C supports the immune system and collagen formation, while vitamin D is essential for bone health and the immune system. B vitamins promote energy production and the nervous system, while vitamin E acts as an antioxidant and protects cells from damage.

Minerals such as magnesium, zinc, and calcium are essential for various functions. Magnesium helps with muscle relaxation and energy production, zinc strengthens the immune system and supports skin health, while calcium is a crucial building block for bones and teeth.

Phytochemicals are natural compounds found in vegetables and fruits, legumes, and nuts. They have antioxidant and anti-inflammatory effects and support protection against chronic diseases. Examples include flavonoids (in berries), carotenoids (in carrots), and polyphenols (in green tea).

A conscious selection and combination of these nutrients contributes significantly to a holistically healthy diet and meets the body's needs in a natural way.

3. The digestive system

The digestive system plays a central role in our physical and mental well-being. It is responsible not only for nutrient absorption but also for the immune system and the exchange between the body and the environment. Staying healthy requires care through nutrition, exercise, and stress management.

1. The intestine and its functions

The intestine is not only a digestive organ, but also the center of our immune system. Approximately 80% of immune cells are located here to fight off pathogens. The intestinal mucosa and the intestinal flora (intestinal microbiota) form an essential protective barrier. The microbiome consists of up to 100 trillion bacteria and is individually shaped from birth. It has a variety of functions, such as supporting digestion, producing vitamins, and protecting against harmful microorganisms.

Gut-brain axis: The gut is directly connected to the brain via the so-called gut-brain axis. Nerve cells in the gut communicate with the central nervous system, thus influencing mood, appetite, and stress responses.

Influence on the intestinal flora: Stress, an unbalanced diet, and antibiotics can disrupt the microbiome, leading to digestive problems such as bloating, constipation, or diarrhea. A healthy diet and regular exercise, on the other hand, promote a diverse intestinal flora, which supports well-being.

2. Care of the digestive system

High-fiber diet: Fiber from whole grain products, fruits, vegetables, and legumes promotes intestinal activity and serves as food for good gut bacteria. It prevents constipation and reduces the risk of colon diseases.

Low FODMAP diet: People with irritable bowel syndrome benefit from foods such as cucumbers, spinach, broccoli, and rice that are low in fermentable carbohydrates (FODMAPs).

Fluid intake: Drinking enough fluids supports digestion and the movement of intestinal contents.

Probiotics and prebiotics: Probiotics (e.g., from yogurt or sauerkraut) provide live bacteria, while prebiotics (e.g., from chicory or garlic) serve as food for these bacteria. Both contribute to a healthy gut flora.

3. Mucous membranes in the digestive system

The mucous membranes of the digestive system (e.g., the oral and intestinal mucosa) are the first barrier against harmful substances. They are protected by mucus, antiviral and antibacterial substances, and cell junctions (tight junctions). A disrupted mucosal barrier can cause inflammation, allergies, or nutrient deficiencies. Vitamins such as A, C, and D, as well as zinc, support their regeneration and proper functioning.

4. Influence of microcirculation

Good blood circulation, especially in the fine capillaries of the digestive tract, is crucial for supplying intestinal cells with oxygen and nutrients. Regular exercise, healthy fats (e.g., omega-3 from flaxseed oil), and nutrients such as arginine and B vitamins promote vascular health and ensure optimal microcirculation.

5. Prevention and care

The health of the digestive system can be promoted in the long term through simple measures:

Exercise: 30 minutes of moderate exercise per day promotes intestinal motility and a diverse intestinal flora.

Stress reduction: Chronic stress can negatively impact the microbiome. Relaxation techniques such as yoga or meditation help maintain balance.

Diet: Reduce sugar, processed foods, and meat in favor of fruits, vegetables, nuts, and seeds.

A healthy gut means a strong immune system, good digestion, and a better quality of life. Caring for your digestive system is therefore an investment in holistic health. 

4. Individual needs

A healthy diet must be individually tailored to age, gender, lifestyle, and specific needs. Different life phases and stressors require a tailored nutrient supply. The modern diet is also high in calories, and daily portions of vegetables and fruit are difficult for many people to manage.

Children and adolescents: Growth phases require an increased intake of protein, calcium, and iron for bone formation, muscle growth, and blood formation. Omega-3 fatty acids (e.g., from fish or algal oil) and vitamin D promote cognitive development and the immune system.

Adults: The focus is on maintaining energy, performance, and overall health. A balanced mix of macro- and micronutrients covers basic needs. However, stress, lack of sleep, or intense exercise can lead to an increased need for B vitamins, magnesium, and antioxidants.

Older people: With increasing age, the body's ability to absorb certain nutrients decreases. Vitamin D and calcium are crucial for bone health, while vitamin B12 is often poorly absorbed. Antioxidants such as vitamin E and selenium can slow down cellular aging processes.

Athletes: During intense physical activity, nutrient requirements are significantly increased. Carbohydrates are essential for energy production, proteins support muscle building and recovery, while electrolytes such as sodium, potassium, and magnesium stabilize fluid and mineral balance. Zinc and vitamin C strengthen the immune system, which is stressed by intense training. Omega-3 fatty acids can have anti-inflammatory effects, and creatine is often used to enhance performance.

Diseases: People with diabetes benefit from a carbohydrate-conscious diet and chromium to regulate blood sugar levels. Heart patients should reduce saturated fat and salt, while omega-3 fatty acids promote heart health.

Pregnancy: Folic acid is essential for cell division and fetal development. Iron requirements also increase to support increased blood cell production. Omega-3 fatty acids (DHA) promote the baby's brain and vision development.

5. When are dietary supplements useful?

Dietary supplements can specifically compensate for nutrient deficiencies or support performance and regeneration when the needs are not met through diet alone:

Vitamin D: Essential for bone health and the immune system, especially in winter or when sunlight is low.

Omega-3 fatty acids: Essential for the heart, brain, and eyes. Algae oil is an ideal alternative for vegans.

Magnesium and zinc: Support muscle regeneration, stress management and the immune system, especially in athletes or under high stress.

B vitamins: Important support for energy balance and the nervous system, especially during physical exertion or a vegan diet (B12).

Iron: Useful in cases of increased need (pregnancy, menstruation, exercise) or in a plant-based diet.

Protein supplements: For athletes or people with increased protein needs, plant or whey proteins can be a valuable supplement.

Adaptogenic herbs: Plants such as Ashwagandha and Rhodiola help regulate stress and promote recovery.

Fiber (e.g. psyllium husks): Supports digestion and promotes healthy intestinal flora.

Electrolytes and creatine: Electrolytes help balance fluid levels in athletes, while creatine can enhance performance.

Dietary supplements should be individually tailored and used specifically to meet specific needs. They are not an alternative to a healthy diet, but rather a supplement that can be particularly beneficial for athletes, pregnant women, seniors, or people with special needs.

Different diets

There are numerous diets characterized by different principles and focuses. Depending on your goals, lifestyle, or health needs, different approaches may be appropriate:

1. Whole foods

The whole foods diet is based on natural, unprocessed foods, wherever possible. Fresh ingredients such as vegetables, fruit, whole grains, legumes, nuts, and seeds are emphasized. Processed and refined products, sugar, and preservatives are largely avoided. The focus is on nutrient density, meaning foods are consumed in their original state to retain the highest levels of vitamins, minerals, and fiber. This diet promotes long-term health and supports digestion, the cardiovascular system, and the immune system.

2. Vegetarian and Vegan

Vegetarian and vegan diets focus on plant-based foods.

Vegetarian: Vegetarians avoid meat and fish, but often still consume animal products such as milk, eggs, and cheese. Plant proteins such as lentils, beans, quinoa, and nuts form the basis of their protein supply.

Vegan: Vegans avoid all animal products and focus exclusively on plant-based alternatives. This diet can be beneficial to health if well-planned, as important nutrients such as vitamin B12, iron, omega-3 fatty acids, and calcium may otherwise be lacking. Supplements are often necessary to avoid deficiencies.

Studies show that these diets can reduce the risk of cardiovascular disease, type 2 diabetes, and obesity. At the same time, careful food selection is necessary to ensure an adequate supply of all essential nutrients.

3. Low-carb

The low-carb diet reduces carbohydrates in favor of proteins and fats. This means minimizing foods like bread, rice, pasta, and sugar, while favoring vegetables, meat, fish, eggs, nuts, and healthy fats. This diet is particularly suitable for people who are overweight or diabetic, as it stabilizes blood sugar levels and stimulates the body to use fat as an energy source (ketosis). However, a low-carb diet requires careful planning to ensure a sufficient supply of fiber and phytochemicals.

4. Mediterranean diet

The Mediterranean diet is based on the traditional eating habits of Mediterranean countries. It is characterized by a high proportion of fresh vegetables, fruit, legumes, whole grains, olive oil, fish, and seafood. Meat and dairy products are consumed only in moderation, and sugar and processed foods are largely avoided. This diet is particularly known for its heart-protective properties and is often associated with a lower risk of cardiovascular disease, diabetes, and cognitive impairment. The combination of healthy fats (e.g., olive oil), fiber, and antioxidants supports overall health.

5. Paleo or Stone Age Diet

The Paleo diet is based on the presumed eating habits of Stone Age humans and relies on unprocessed foods. The focus is on meat, fish, eggs, vegetables, fruits, nuts, and seeds. Grains, legumes, dairy products, sugar, and processed foods are completely excluded. Proponents believe this diet is better adapted to human evolution and can lead to improved digestion, weight regulation, and a lower risk of chronic diseases. Critics, however, complain that the Paleo diet is often high in saturated fat and can lack certain nutrients found in grains and legumes.

6. Sirtfood: Activation of sirtuins through special foods

Sirtfoods refer to foods that activate or contain the protein sirtuin. Sirtuins are enzymes that control numerous health-promoting processes in the body:

Fat burning and muscle building: Sirtuins promote the breakdown of fat reserves and support the regeneration and strengthening of muscles.

Anti-inflammatory: They have an anti-inflammatory effect, strengthen the immune system and help reduce oxidative stress.

Cell protection and cleansing: Sirtuins support autophagy, a natural process by which the body breaks down and renews damaged cells.

Well-known sirtfoods include: garlic (allicin), turmeric (curcumin), grapes, raspberries and peanuts (resveratrol), chili (capsaicin)

Consuming Sirtfoods in combination with exercise and short fasting periods has been shown to be particularly beneficial for gut health and the immune system. This diet not only improves cellular health but also increases the enjoyment of food, as consumption is more conscious and enjoyable.

7. Fasting - from intermittent fasting to cell cleansing

Fasting is a natural method to relieve stress on the body and activate self-healing processes. Intermittent fasting, in particular, has gained popularity in recent years.

How does intermittent fasting work?

Intermittent fasting involves abstaining from food completely for a set period of time. Two common methods are:

16/8 method: Fasting for 16 hours and eating in an 8-hour window.

5:2 method: On five days a week you eat normally, and on two days you reduce your calorie intake to 600–800 kcal.

By abstaining, the body switches to a "saving mode," in which fat reserves are broken down, ketone bodies are produced, and cells are cleansed. This state corresponds to a natural adaptation to earlier times when food was not continuously available.

Benefits of fasting

Weight loss: Intermittent fasting helps to use calories more efficiently without losing muscle.

Cell cleansing (autophagy): Damaged cell components are broken down and recycled.

Metabolic regulation: Blood sugar levels and insulin sensitivity improve.

Mental well-being: Many people report improved concentration, mood and a positive attitude towards hunger.

7. Conclusion

A healthy diet forms the foundation for physical and mental well-being. It combines a balanced intake of macronutrients and micronutrients and can be usefully supplemented with targeted herbal supplements. The focus should always be on a fresh, varied, and unprocessed selection of foods to ensure long-term vitality, quality of life, and protection from disease. With the right balance of natural foods and supplements, individual needs can be optimally met and sustainable health promoted.