1. Taking dietary supplements – briefly explained

According to Section 1 of the German Dietary Supplement Ordinance (NemV), dietary supplements are defined as foods that supplement the general diet. They contain concentrated nutrients such as vitamins and minerals or other substances such as fiber and fatty acids. Approximately 75% of Germans use dietary supplements, with vitamins, minerals, and proteins being particularly popular. Their effectiveness depends on the product quality and individual needs.

A balanced diet can often fully meet nutritional needs. However, certain life situations, such as pregnancy, special diets, or illnesses, make the use of dietary supplements advisable. High-quality products are characterized by organic quality, certified standards (e.g., HACCP, GMP), and the absence of artificial additives.

The correct dosage is crucial: It should be individually adjusted, especially with high-dose preparations. Fat-soluble vitamins (A, D, E, K) pose a higher risk in case of overdose because they are stored in the body. Water-soluble vitamins (e.g., C and B vitamins), on the other hand, are usually excreted in excess.

When taking the medication, regularity is more important than absolute precision. Occasional forgetting is not a problem, but the dose should not be doubled later. Preparations containing fat-soluble active ingredients are best taken with a meal to optimize absorption. Herbal extracts or digestive aids may be beneficial before meals to support digestion.

A cool, dry place is recommended for storage. While glass packaging is environmentally friendly and free of harmful substances, it is heavy and expensive. Recyclable PET containers are therefore a popular alternative. Bionutra specializes in organic, herbal dietary supplements. The capsules contain pure powder or extracts without additives. Made in Germany, the products offer a natural and sustainable way to support the body – ideal for people who are unable to get enough micronutrients through their daily diet.

2. Overview of dietary supplements

According to Section 1, Paragraph 1 of the Food Supplements Ordinance (NemV), food supplements are defined as foods that "[...] supplement the general diet [...]." They contain concentrated nutrients or other substances with nutritional or physiological effects and are marketed in dosed form. The term "nutrients" includes minerals and vitamins, while other substances such as fiber, amino acids, or fatty acids are also included.

Statistics show that 75% of Germans take dietary supplements. Vitamins, minerals, and proteins are particularly popular. Whether these actually achieve the desired effect is questionable, however, and depends on both the product quality and individual nutrient needs. Blanket recommendations cannot be given, but general advice based on goals and dietary habits can be helpful. For example, vegetarians and vegans often benefit from vitamin D and B12 supplements, as these nutrients are insufficient in plant-based foods. Pregnant women are often advised to take folic acid to prevent neural tube defects in the child.

In principle, a balanced diet can fully cover the need for dietary supplements. However, certain life situations, special diets, or conditions such as irritable bowel syndrome may make targeted supplementation advisable. Which products are suitable always depends on the individual application.

In addition to industrially produced vitamins and minerals, herbal supplements are also available. These can enrich a healthy diet with natural ingredients and represent a sensible alternative.

3. Quality criteria for high-quality dietary supplements

Food supplements are considered food, and consumers should select them with the same care as they select fresh products such as fruit, vegetables, meat, and fish. Relying solely on approval from the Federal Office of Consumer Protection and Food Safety (BVL) is not sufficient. Why? The responsibility for product safety lies with the manufacturers, who are often more focused on profit than on the well-being of their customers.

One example of this is the maximum recommended levels for vitamins and minerals established by the Federal Institute for Risk Assessment (BfR). Manufacturers are expected to adhere to these guidelines, but a study conducted by the Schwäbisch Gmünd University of Education in August 2020 showed that more than half of the 106 food supplements examined exceeded the recommendations. Multivitamin and multimineral supplements were particularly affected: According to the study, 80% of the products contained overdoses. This can have negative health effects and even promote disease.

Responsible manufacturers are characterized by adherence to high quality standards and transparent production. Consumers should pay attention to the following:
Production in Germany or the EU under tested safety standards such as HACCP (Hazard Analysis Critical Control Points), ISO 9001 (quality management standard) or GMP (Good Manufacturing Practice).

Free from artificial additives, as many additives improve taste, shelf life or appearance but have no health benefits and can sometimes be harmful.

Useful recipes from experts, as many products are simply copied without sound knowledge.

Organic quality plant ingredients to avoid contamination by pesticides and heavy metals.

Evidence of residue controls to ensure that raw materials and manufacturing processes are free from contamination.

A conscious choice not only helps you find the best products for your health, but also supports responsible manufacturers.

4. Taking dietary supplements

Dietary supplements are not medicines, but it is essential to follow the instructions carefully. Otherwise, effectiveness cannot be guaranteed, and unwanted side effects may occur.

To ensure dietary supplements support your well-being, the instructions on the packaging should be followed carefully. Manufacturers provide the recommended dosage, frequency of administration, and specific instructions such as "take well before meals," "take with meals," or "do not take with medication." Storage instructions and expiration dates are equally important to ensure product quality.

Many high-quality dietary supplements are lactose- and gluten-free, as well as free from animal-derived ingredients. Those who value this should carefully check the package insert or product description to be sure.

Overdoses and combinations

Caution is especially advised when combining different dietary supplements. Overlapping ingredients can lead to overdoses, which pose health risks. Fat-soluble vitamins such as A, D, E, and K require special attention, as they can accumulate in fatty tissue and long-term overdose can have negative effects. Water-soluble vitamins (e.g., vitamin C and B vitamins) are less problematic, as excess amounts are usually excreted in the urine.

Herbal dietary supplements

Herbal supplements can consist of natural powders or concentrated extracts. With extracts, the concentration of active ingredients is crucial, as highly concentrated supplements can cause side effects. It's recommended to start with a lower dose than recommended to see how your body reacts to the ingredients.

Individual customization

Since each person reacts individually, the recommended daily dose may need to be adjusted—either upwards or downwards. In such cases, a doctor or nutritionist should always be consulted to ensure a safe and effective dosage.

Taking dietary supplements requires personal responsibility. Carefully reading the labels, making informed choices, and seeking professional advice, if necessary, are essential to exploiting the full potential of the supplements and avoiding risks.

Here we'd like to give you some helpful tips on how to take them. Since our capsules contain only natural, organic ingredients, the dosage is less strict than with medication. However, there are a few points to keep in mind to ensure the capsules achieve their optimal effect.

5. Packaging and storage of food supplements

In general, dietary supplements should be stored tightly closed and in a cool, dry place. A dark cupboard is ideal, as long as it's away from the stove, oven, dishwasher, or sink, as heat and fumes can affect the shelf life of the products. Some supplements, particularly oils or liquid products, require refrigeration. Specific storage instructions are usually provided on the packaging.

Packaging types and their properties

Blister packs

Blister packs, which individually enclose each capsule or tablet in an airtight container, offer the best protection against moisture and air. This form of packaging is particularly common for medications. However, blister packs generate a lot of waste, including additional outer packaging, and are therefore not ideal for environmental reasons.

Glass packaging

Dietary supplements in glass containers are easy to store, especially if the glass is opaque. Glass doesn't release harmful substances into the contents and is 100% recyclable, making it an environmentally friendly choice. However, glass is energy-intensive to produce, and its heavy weight leads to higher CO₂ emissions during transportation.

PET packaging

PET (polyethylene terephthalate) is a popular material for dietary supplement packaging because of its resistance to oils, fats, alcohols, and diluted acids. Pure PET is fully recycled and has a lower environmental impact than other plastics. However, its recyclability is severely limited when PET is combined with composite materials such as aluminum.

6. Frequently asked questions about dietary supplements

Why should we take capsules before or during a meal?

Taking capsules before or during a meal is recommended to optimize the absorption of the nutrients and avoid possible side effects such as stomach upset. The timing of intake depends on the properties of the active ingredients:

Why with a meal?

Better absorption of fat-soluble vitamins: Vitamins such as A, D, E, and K, as well as active ingredients such as curcumin, are optimally absorbed in combination with fats. Therefore, it is advisable to take them with a meal containing healthy fats.

Gentle on the stomach: Some active ingredients, especially those from herbal extracts, can irritate the stomach lining and cause nausea on an empty stomach. Taking the medication with food reduces this risk.

Why before eating?

Stimulation of gastric acid production: Certain plant extracts or bitter substances (e.g., from artichokes or dandelions) can stimulate gastric acid production and boost metabolism. Taking them before meals optimally prepares the stomach for digestion.

Examples of taking before meals:

Probiotics: To achieve maximum effect in the intestines, they are often taken before meals so that they can better pass through the stomach acid barrier.

Digestive aids: Bitter substances or enzymes such as bromelain and papain work best before meals because they directly support digestion.

Iron supplements: These should often be taken on an empty stomach, as certain foods (e.g. dairy products) can inhibit iron absorption.

Tip for fat-soluble preparations:

If it is necessary to take it before meals, it can be combined with a teaspoon of high-quality oil (e.g. hemp, linseed or coconut oil) to improve the bioavailability of the active ingredients.

By following the instructions for use, you not only promote the effectiveness of the preparation, but also your well-being

What is the correct dosage?

The correct dosage depends on various factors, such as individual nutritional needs, age, weight, health status, and the specific active ingredient. Manufacturers provide a recommended daily dose on the packaging, which is tailored to general needs. This dosage is selected to ensure optimal supply and generally avoid side effects.

Especially when taking a new dietary supplement for the first time, we recommend starting with a lower dose. This allows your body to slowly adjust to the new active ingredients, and you can determine how well you tolerate the supplement. If necessary, the dose can be gradually increased until you find your personal optimal amount.

If you are unsure or have existing health problems, you should consult a doctor or nutritionist beforehand to avoid overdoses or interactions with other preparations or medications.

What does “high dose” mean?

"High-dose" refers to dietary supplements that contain active ingredients in significantly higher concentrations than the recommended daily values ​​(NRVs). High-dose supplements are often used to compensate for specific deficiencies or to meet increased needs in special life situations such as stress, illness, pregnancy, or intense physical exertion.

Benefits and risks of high-dose preparations

Advantages:

They can be used specifically to quickly compensate for a nutrient deficiency.

Especially in cases of acute deficiencies or special therapies (e.g. vitamin D deficiency), they can be more effective than low-dose products.

Risks:

Excessive intake of certain nutrients can be harmful to health. For example, an overdose of fat-soluble vitamins (A, D, E, K) can be stored in fatty tissue and lead to symptoms of poisoning.

High-dose preparations should not be taken permanently without medical advice.

Dosage recommendations:

Slow increase: With new preparations or combinations, start with a lower dose to test tolerance.

Pay attention to instructions: Read the packaging carefully, especially for high-dose products.

Assess your needs: Adjust the dosage to your lifestyle, diet and individual needs.

Specialist advice: In case of uncertainties or special requirements (e.g. during pregnancy, chronic illnesses or peak sporting performance), we recommend consulting a specialist.

Example: High-dose vitamin D

A high-dose vitamin D supplement (e.g., 5,000 IU daily) may be beneficial in cases of proven deficiency. Vitamin D levels should be checked regularly, as chronic overdose can lead to problems such as hypercalcemia (elevated calcium levels in the blood).

By carefully choosing and adjusting the dosage, you can ensure the best possible effect from your dietary supplement while avoiding unwanted side effects.

Is it bad if you forget to take it?

Forgetting to take a dietary supplement occasionally is generally not a problem. Dietary supplements usually have a long-term effect rather than an immediate one, so the effect is hardly affected by a single forgetting.

However , regular intake is important so that the body can become accustomed to the active ingredients and utilize them optimally. Especially with supplements designed to compensate for specific nutrient deficiencies (e.g., iron, vitamin D, or omega-3 fatty acids), consistency is crucial to achieving the desired effect.

What should I do if I forget to take a dose?

Do not take a double dose: Do not take a double dose later, as this could lead to an overdose in some cases, e.g. with fat-soluble vitamins.

Simply maintain your normal rhythm: continue taking the medication as usual without worrying.

Is it bad to take too much or too little?

Too much: A single overdose is usually not problematic, but depending on the active ingredient, it can cause stomach upset, nausea, or other side effects. Especially with high-dose preparations, you should not regularly exceed the recommended dose.

Too little: A lower dosage will only reduce the effect. If you take less over a longer period of time, the desired improvement may occur more slowly.

Our recommendation

A balanced diet and a healthy lifestyle are the best foundation for your health. Dietary supplements are only a complement and not a substitute for a varied diet. They should be viewed as supportive, especially in special life situations or with specific nutritional needs.

By taking your supplements regularly and as directed, you can achieve the best results without having to worry about occasional exceptions.

What is the best packaging for dietary supplements?

Brown glass is an excellent packaging choice because it is opaque and doesn't release harmful substances into the contents. However, glass has several disadvantages: It's heavy, more expensive to produce, and less efficient to transport. Therefore, brown PET cans are a practical alternative. These cans are lightweight, sturdy, food-grade, and recyclable.

Some consumers have concerns about plastic components such as BPA (bisphenol A). However, it's important to note that modern PET cans are BPA-free and specifically designed for safe food contact. Furthermore, there's a low risk of migration of substances, as the cans don't contain oils or highly fat-soluble substances that could promote these processes.

Why did we focus on organic herbal supplements?

At Bionutra, we focus on plant-based dietary supplements because many people find it difficult to absorb the diversity of micronutrients and phytochemicals through their daily diet alone – even though these substances are proven to be important for long-term health. Our goal is to offer products that are as pure and sustainable as possible. Therefore, we only use organic ingredients that are traceable and controlled in Germany.

For those who can incorporate all the necessary micronutrients into their diet in organic quality through fresh plants and ingredients, we do not recommend supplementing with our capsules. However, for those who don't have the time or means to do so daily, our organic capsules offer a convenient and high-quality alternative.

Our organic capsules are 100% vegan. This means we don't use gelatin, but rather high-quality HPMC capsules made from plant cellulose. The ingredients consist of pure, dried powder or sometimes extracts – without additives such as magnesium stearate or titanium oxide. While these substances are helpful for processing and shelf life, they do not contribute to your health.

With our capsules, we want to offer you a natural and sustainable way to support your health – simple and without compromise.