Warum ich all diese Supplements bei veganer Ernährung nehme


Hello and welcome to another video. My name is Benjamin Ploberger and I work together with the nutritionist and book author Niko Rittenau. On this channel I show, how we use his nutritional advice for an optimized purely plantbased diet in our everyday life. As you have already seen in the title, I’m going to talk about supplements today. In my opinion, this is wrongly an often controversial topic and I would like to make a few points in advance. I made a few notes so that I don’t forget anything important, so please excuse me when I look at my cell phone from time to time, it is just that there are a lot of important points in my opinion, which I all want to take into consideration. At the beginning I want to say, that in the past my attitude towards supplements was different then it is today, that’s why I want to tell why I rethought the whole topic and why it makes sense in my eyes. And it is so, at least for me, that before you start researching about nutrition you think that you are well supplied with nutrients anyway, because you eat in variety and eat a lot of different things, even though I and maybe you too didn’t have a clue about most nutrients. But many studies show, that this assumption is wrong. For example if you look at the “Nationaly Verzehrs Studie II”, then you can see that the average population is malnourished in many areas and that’s why supplementation actually makes sense for a lot of people, as long as it’s done correctly, in the right dosage and for the people who truly have a deficiency in this area. So, sadly, just because you eat everything and you don’t restrict yourself, it doesn’t mean that you are well supplied with nutrients. One should be aware, that any diet has potentially critical nutrients, they differ, but the most important thing is of course to be aware of and cover them. Before I switched to a vegan diet, it would’ve made sense to supplement with vitamin D3 in the winter, but I just didn’t do it because I didn’t know how important it is and that you can’t synthesize it by yourself in winter in Austria due to the low uv-index. And that’s why it’s important to just inform yourself what is essential for you, where you can get it from and wether it would make sense to take a supplement. An argument which is commonly used against supplements, is that supplements are unnatural, but when you quickly think about it rationally, you will notice, that the naturalness of a thing is not an argument for- or against it. Meaning things like diseases, epidemics and so on are of course natural, but not good, and other things like a house or a fridge are unnatural, depending on how you define it, but still great inventions in my opinion and also things which we should make use of. The same applies for supplements, it doesn’t matter if they are natural or not, but it does matter if they’re good and helpful and if they can help you to live more healthy and optimally supplied with nutrients basically. That means it’s time, to put aside the thinking of naturalness and the associated connection of good and bad and to ask yourself without the component of naturalness, if something is good or bad or healthy and unhealthy. And when you take a look at the vegan diet in the German-speaking countries Germany, Austria and Switzerland, then it stands out, that because of the missing enrichment and the bad food production of plant foods, it just makes sense to supplement certain nutrients. The easiest option to cover these potentially critical nutrients, would be of course taking a multivitamin or a multi-preparate, to quickly cover all potentially critical nutrients at once, there actually are a couple ones on the german market, but in our eyes they are not yet optimally put together, both in terms of its composition, i.e. the nutrients it contains, as well as from the dosage and the chosen form. Luckily, we are currently working on solving this problem, together with Vivo Life we’re working on the development of a multi-preparate, which covers all potentially critical nutrients on a vegan diet optimally and in the right form for a healthy adult, the product should hopefully be released in the first half of this year and from this point on it will also be the one we take and also our recommendation. Until it is ready, I’m taking multiple capsules per day, to cover all nutrients, and which supplements I take, why I take them and why I recommend them to some people but not others : I will now tell you. In the beginning I just want to say, that these are the supplements I take, I take them only because it sometimes makes sense with the circumstances I’m in. For other people, who might have a different lifestyle or make different dietary choices, it could be that other supplements would make more sense and therefore you have to find out for yourself what makes sense and what not. I will tell you what I take, why I take it and maybe you can derive something from it for yourself. Most importantly on vegan diet and what we also recommend to everyone, is of course a B12 supplement, but I will begin with the multivitamin that I take, for the simple reason, that we develop a multivitamin ourselves and because in our eyes it makes sense to take a multi-preparate and not just an isolated nutrient, so you can cover multiple potentially critical nutrients at once. The multivitamin which we currently take is the one from Nu3 named ‘Vegan Essential’, I will show what is inside here, we are looking at 200mg of calcium, 150µg iodine, with iodine it is almost the total daily amount which is 200µg, furthermore 55µg selenium, which is a little bit less than we recommend, but accordingly also sufficient, we also have 1,4mg vitamin B2, if you eat foods like mushrooms, or almonds and also nutritional yeast on a regular basis, vitamin B2 wouldn’t be necessary , but since we travel a lot it is not always possible and that’s why it does no harm if it is included, especially also because the B-vitamins are water soluble and if you get too much, they are excreted in the urine and you can hardly and just with extremely high amounts overdose them. Then we also have 2,5µg vitamin B12, which is rather a very low dose, but it can also contribute well to the daily requirement due to the active intake of 1.5-4µg per unit of time. It also contains 5µg vitamin D3, which is also very low, that’s why I take more of it additionally, but more about that later, and finally it also contains 10mg of zinc, which is a relatively good dose. If you eat a healthy diet, it is not absolutely necessary to supplement these nutrients, for example the iodine and the selenium could also be covered differently, as you probably all know from Niko, with sea vegetables or brazil nuts. Why we don’t do that and also not really recommend it, is because there can be large fluctuations in sea vegetables and also brazil nuts and that’s why you can’t dose it as well as with a supplement and it is also more practical to take a supplement with you when traveling than algae or brazil nuts and that’s why we choose to use a supplement instead of the wholefood. You can of course do it differently, if you eat a lot of Brazil nuts over a longer period of time, we definitely recommend to regularly get bloodwork done, for the reason that because of the fluctuatons you could potentially get an overdose and you should definitely keep an eye on it. In general I think, that it makes sense to have a blood test done at least once a year. As far as I know, the big blood test is also free, not all values are tested here, but it just makes sense to have a little bit of an overview and possibly also have other markers measured. Of course you can find more about it on Niko’s channel and his videos about various nutrients. As I said it would also work to cover some of the nutrients in this multivitamin with wholefoods, like for example the iodine, the selenium and also the vitamin B2, we primarily choose a supplement for practical reasons and also because we find it safer due to the more accurate dosage. The demands we have on a supplement are, of course, that it has to be vegan, meaning the capsule shouldn’t be made from gelatine, the dosage should be accurate, you should definitely keep an eye on it and the form should be well chosen, which is definitely the case with this preparation. I made a picture of it because sadly it is not written on the cover but only on the paper packaging which is normally around it. And for example here we have vitamin B12 in the form of cyanocobalamin and methylcobalamin which is great, but nutrients like the selenium are not what we would optimally recommend due to the sodium selenite, we rather recommend selenomethionine, but it is definitely good as well and zink for example is contained in the form of zinc gluconate, which is a good form as well. With such multi nutrients, it is of course also important to make sure, that you do not have any substances in them that you do not necessarily want to supplement, for example in our opinion, or in terms of data, multivitamins often contain too high amounts of iron, luckily this is not the case with the one from Nu3, which is why I also chose it. But unfortunately it is also the case, that some nutrients are either too low or not at all in here, for example the vitamin B12, if I only took this and wouldn’t have fortified foods in my diet, then I am probably not optimally supplied with the 2,5µg, depending on the absorption in my body. Although, even if the absorption is good, that’s not enough so please forget it, that’s why I additionally take a vitamin B-complex, theoretically isolated vitamin B12 would also be enough, but because we travel a lot it is not always easily possible to eat optimally as I already said and because B-vitamins are water soluble and I can hardly overdose and that is why I decided to go with the complex the last time I bought supplements, because I also make sure that I also cover other nutrients. This supplement more or less contains all B-vitamins and additionally 100µg of vitamin b12, this is also the main reason why I take it, in the form of methyl- adenosyl- and hydroxocobalamin which is of course very good, because it covers a variety of the vitamin B12 forms. Optimally I take these two four- to six hours apart because they both contain vitamin B12 and you can increase the active absorption through it. Meaning I mostly take this one in the morning on an empty stomach with some water because as I said these vitamins are water soluble and the multivitamin I take throughout the day along with a meal. In Germany, especially in the winter months, I would also supplement with vitamin D3, I do it in the form of drops, one drop contains 1000 I.U. in this supplement and I usually take 3-4 drops, meaning 40-60 units per kilogram of bodyweight. And because I supplement vitamin D in a relatively high dosage, I currently don’t do it in Bali because we are exposed to sunlight every day and therefore my own synthesis is sufficient, but as i said, because I take a high dosage of vitamin D in Germany, I also take vitamin K2 because it works synergistically. In this case I would optimally take about 100µg daily, here it is important that you choose the ‘all trans’ form, it is more bioavailable than the also commonly used ‘cis-form’ it has a bioavailability of roughly 1 percent, which is of course ultra low, so be careful that you choose the ‘all trans’ version. And as I said, or I don’t know if I said it before, these pills contain 200µg, that’s why I often only take it every other day because my preferred dose is 100µg. You could also cover your K2 by eating natto, which is fermented soybeans, it is a very good source for K2, actually almost too good, it can contain up to 1000µg per 100g and therefore it is also a little unsafe, because you don’t know exactly how much it contains and you could also dose it worse, accordingly, we also choose a supplement in this case, and it also works synergetically with vitamin D and therefore also one of our recommendations. Last but not least we also take omega 3, vegan micro algae oil, which gives us the long chain omega 3 fatty acids EPA and DHA, of course this is not a must, theoretically you could also cover your needs by consuming and therefore synthesizing it afterwards in your body…. Wait, this didn’t make sense. You could also just eat flaxseeds, walnuts or hempseeds, they contain ALA and the body can theoretically convert it to EPA and DHA however, the conversion rate in humans is often not optimal, it also depends on your diet and the omega 3 to omega 6 ratio in this diet. That’s why we recommend, depending on what the HS omega 3 looks like, this is the test that measures this value, or it measures the fatty acids in the blood as far as I know, the test result should be at least over 4 percent, optimally over 8 percent, of course you could do the test and then you know if it is enough to eat wholefoods like flaxseeds, hempseeds, chiaseeds and walnuts or if you should supplement to achieve the optimal value. Unfortunately I haven’t done the test yet, that’s why I supplement as a precaution, but hopefully in February I will have an extensive blood test done and then I see if the way I’m supplementing works and I will also make a video about it. If you want to know more about micronutrients, supplementing, critical nutrients test forms, optimal forms, optimal quantities then please take a look at Niko his channel, I will also link it up here, or buy his book ‘Vegan-Klischee ade!’, in which you can also find all the information. I hope that I could help a little by showing the products that we or I use at most and that I could give you an insight into our everyday life and I hope you were able to learn something and I would be happy if you leave a thumbs up and if we see each other in the next video. Until then I wish you all the best. Subtitles by Lael Clever @laels.life

Author Since: Mar 11, 2019

  1. Super sympathisch 🙂 Danke für das informative Video, nehme Selen und Jod bisher separat, suche gerade noch ein Kombipräparat, ich freu mich schon sehr auf das Produkt von Vivolife! Klasse Arbeit! Lieben Gruß

  2. Habe dich gerade über Niko‘s Kanal „entdeckt“ und muss sagen, dass ich deine Videos echt super informativ finde. Du bringst die Inhalte auch mit einer sehr sympathischen Art rüber
    Bitte noch ganz viele weitere Videos! 😁

  3. Ich hasse es so viele Tabletten zu nehmen und bin sehr gespannt auf das Supplement von Vivo. Danke für dein tolles Video 👌

  4. Bei der Vitamin D Supplemtierung wird doch auch eine hohe Magnesium Supplementierung empfohlen, siehst du das nicht so?

  5. Zunächst einmal, ein ganz großes Lob für die Transparenz. Viele Veganer versuchen fast schon krampfhaft ihre Supplemente zu verstecken und suggerieren damit, dass man garkeine Supplemente braucht, obwohl in Wirklichkeit, keine vegane Ernährung ohne Supplemente möglich ist.

    Nun möchte ich aber mit diesem Kommentar für mich, aber vielleicht auch für andere, herausfinden, und bitte drücke dich nicht vor einer Antwort, ob man dir vertrauen kann.
    Denn, wenn ich richtig gezählt habe, supplementierst du insgesamt 21 VERSCHIEDENE Dinge.
    Als geistig gesunder Mensch und auch noch in seinem Fachgebiet, wirst du doch sicherlich, bevor du 21 VERSCHIEDENE Dinge zu supplementieren angefangen hast, eine oder mehrere Studien zu jeweils jedem chemischen Element, dass du supplementierst, gelesen haben.
    Insofern kannst du mir doch bestimmt die 21 Studien, oder mehr, verlinken, die ein gesundheitliches Risiko der 21 verschiedenen Wirkstoffe erörtern, oder nicht?
    Ansonsten müsste man ja schon fast davon ausgehen, dass du ohne eine seriöse Risikoprüfung einfach alles in dich hineinschmeißt.

  6. Würde es mehr Sinn machen, den Vitamin-B-Komplex nicht zu schlucken, sondern morgens unter der Zunge zergehen zu lassen?

  7. Wieder sehr gut und verständlich erklärt! Gibt es einen bestimmten Grund, wieso ihr das Omega 3 von Norsan, und nicht das von VivoLife verwendet?

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