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Health, strength and a long life — can extra vitamins really deliver? In Good Shape takes a closer look at popular pills like zinc and vitamin C, and uncovers what research really says.
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00:05you want to stay healthy full of energy and vitality looking for mental sharpness beauty
00:12a good mood even fertility no problem all you need is vitamins really well in 2023 people
00:22spent 150 billion dollars on vitamin supplements that's as much as 50 million cars is it money down
00:31the drain we chew over the facts and the results might surprise you welcome to in good shape
00:53common colds are common everywhere especially when the weather is cold and wet your throat
01:00starts to scratch your nose is running and you reach for an extra dose of vitamins zinc and vitamin c
01:06are often said to work wonders at boosting the immune system whether it's dispersible tablets
01:14powder or pills many people turn to dietary supplements in germany almost one in three
01:21takes them but can vitamins and zinc really prevent infections or at least help you recover more
01:28quickly annika rauchenberger has been taking zinc and vitamin c supplements for months as a preventative
01:35measure last winter really took a toll on her ever since our daughter started preschool we've had one
01:44infection after another i think anyone with kids knows what i'm talking about they pick up everything
01:50and bring it home and i usually get hit the hardest for the little one it's mostly over
01:57after a day or two but for me it drags on for weeks she takes 500 milligrams of vitamin c
02:05and 25
02:06milligrams of zinc every day for a strong immune system but does it actually help vitamin c is a water
02:14soluble antioxidant it neutralizes free radicals and is therefore important for the immune system
02:20whatever the body doesn't need it simply excretes it's found in lots of foods especially fruits and
02:27vegetables on average men need 110 milligrams per day women 95 zinc is a trace element a real all-rounder
02:38that works throughout the body and supports the immune system
02:45it's found in many animal products but also in grains nuts and seeds the recommendation is 14
02:54milligrams per day for men and 8 milligrams for women
03:00you can usually cover your vitamin c and zinc requirements pretty easily you can keep your
03:05stocks full even if you don't eat really healthily every single day
03:13there's been a lot of research into the effects of additional vitamin c and it doesn't appear to have
03:19any preventative benefits pharmacist julia podlogar agrees she's an expert on nutritional supplements
03:27and has examined numerous micronutrients in detail for the general population numerous studies show that
03:37taking vitamin c won't help you get sick less often even if you take it for years in high doses
03:42there are some exceptions like extreme athletes some studies showed that marathon runners or skiers
03:49under extreme conditions caught fewer colds when they took vitamin c beforehand but for the general
03:55population it doesn't make a difference as for how long an infection lasts vitamin c may have a small
04:03effect on average it shortened the duration by less than a day and what about zinc
04:13there's no solid scientific evidence that zinc can help to prevent colds however if you're already
04:19sick and start taking a high dose zinc supplements shortly after symptoms begin ideally as a lozenge
04:25studies suggest the duration can be shortened by up to two days but at that point it's not a
04:31supplement anymore it's actually a high dose treatment the measurable effect only sets in at 75 milligrams
04:41but high doses of zinc can lead to health problems
04:48long-term excessive doses of zinc can cause changes in blood counts or problems with the
04:54body's copper levels in the short term you might get gastrointestinal problems like stomach pain
05:00nausea vomiting and taste disturbances
05:05so anika is actually taking too much zinc even though it's not doing much to help
05:12do we really need to take zinc supplements at all
05:19if you're low on zinc you can get sick because your immune system is weaker but if you have
05:25enough there's no pharmacological effect from having extra it won't make your immune system even better
05:33so what does help protect us from infections
05:39just stick to the old advice wash your hands keep a bit of distance if necessary ventilate
05:45rooms well and avoid crowds during high-risk periods those are probably the most effective ways to prevent an infection
05:55spending time outside is often a good idea and might just be the boost your immune system needs
06:03now let's talk about vitamin d your body can actually produce it itself when sunlight hits your skin
06:10but many people just don't get enough sun and therefore not enough vitamin d
06:17women in full face fails and people with darker skin living in northern latitudes often have low levels
06:25a chronic deficiency can contribute to certain illnesses some people take vitamin d for heart
06:32and circulation health but research shows it may not offer much protection it might reduce mortality risk
06:38in cancer patients though one thing we know for certain vitamin d is essential for things like
06:45strong healthy bones vitamin d comes as sprays drops tablets and capsules it's available everywhere
06:54but do we all really need it what's the right dose and why is vitamin d so important we asked
07:01orthopedic specialist dr anna katerina dupfer a lot of people have very low levels they feel exhausted
07:10worn out tired some even experienced depressive episodes feeling really down they might also get
07:18joint and muscle pain and once their vitamin d levels are corrected they feel noticeably better
07:27vitamin d plays an especially important role in keeping our bones strong and healthy says ralph orheim
07:34vitamin d is crucial for regulating calcium metabolism in the body it helps us absorb enough calcium so
07:43our bones can mineralize basically harden and become biomechanically stable and ready to handle everyday stress
07:52vitamin d helps the body absorb calcium and phosphate from food two essential minerals
08:00it also ensures that these minerals are incorporated into our bones
08:06so vitamin d is key for bone strength and stability
08:12vitamin d is found in foods like cheese milk oily fish and mushrooms but that only covers about 10 to
08:1920
08:19percent of what we need the rest has to be produced by the body itself and that only happens with
08:25sunlight
08:26when uvb rays hit our skin our liver and kidneys produce vitamin d
08:33this accounts for 80 to 90 percent of our requirements
08:41so it's quite easy to develop a long-term vitamin d deficiency
08:48which can lead to what are known as stress fractures in the bones
08:55stress fractures or insufficiency fractures aren't typical fractures where the bone breaks cleanly
09:02instead the bone gives way at a certain point from repeated strain
09:06it's a balance between the stress on the bone and its ability to repair itself
09:12and that ability to regenerate can be reduced for example by a vitamin d deficiency
09:21tests can be done to measure bone density and vitamin d levels in the blood
09:26if both are low stress fractures can easily develop
09:33vitamin d is a major risk factor but in this case we also found reduced bone density which means the
09:41patient has osteoporosis with osteoporosis bone cells don't make enough new bone to make up for the
09:49loss of old bone the bone becomes porous and the risk of fractures increases
09:58to prevent fractures patients need osteoporosis medication and vitamin d it's a standard part of
10:05treatment for bone loss but how much vitamin d should healthy people take to prevent osteoporosis
10:17the guideline recommends 800 units per day two to four thousand units a day is a high dose
10:25four thousand is the upper limit most people do well with around a thousand units a day
10:32a low dose like that is safe to take without checking your vitamin d levels first doctors
10:38advise against high dose supplements as they can cause toxicity
10:46you can develop gastrointestinal issues nausea stomach or digestive problems you might lose your
10:52appetite and medically the bigger concern is that calcium levels can be affected and the kidneys may
10:58stop working properly without medical supervision experts recommend only taking low dose supplements
11:07and it's just as important to spend plenty of time outside and get some sun
11:12it protects your bones boosts your immune system and lifts your mood
11:21another important nutrient for healthy bones is magnesium it also helps with energy metabolism and the transmission of signals from
11:32nerves to muscles
11:34sources of magnesium include legumes green leafy vegetables fish and seafood even dark chocolate and espresso
11:43so how much magnesium do you need studies haven't pinned down a definitive answer but still many people take supplements
11:51especially athletes
11:54it's 30 degrees celsius but they're going full throttle in their free time lisa schmidt and
12:01ann-kathrine abd hit the tennis court to train because weekends mean league matches which push their
12:06leg muscles to the limit to keep muscle cramps at bay both rely on magnesium before and during games
12:16ann-kathrine takes it in tablet form while lisa eats bananas which contain about 27 milligrams of
12:22magnesium per 100 grams i hope it stops my muscles getting tired or cramping up just helps me stay fitter
12:30i hope it helps my muscles relax and that i won't be quite as sore as i normally would be
12:37the next day
12:40but can magnesium really prevent muscle cramps or at least stave them off as it's often claimed
12:46that's what christoph skuczyk and michael behringer want to find out
12:51so far the scientific data for magnesium is pretty underwhelming
12:56the evidence that magnesium helps is actually really thin there's hardly any solid scientific
13:04backing for it and most of the supposed benefits are anecdotal there's a great review that's updated
13:10regularly and it shows that magnesium might help pregnant women but beyond that the evidence is
13:15generally quite weak what we do know is that muscle performance is connected to electrolyte levels
13:23including magnesium but those levels don't seem to be the deciding factor when it comes to muscle
13:28cramps this was shown among other things in studies with ultramarathon runners
13:35the main triggers for cramps are now believed to be muscular fatigue from over exertion or lack of
13:41training tight contracted muscles and high temperatures
13:47so if magnesium isn't the issue how do you prevent muscle cramps that's the speciality of ursula manunzio
13:55an expert in sports and nutritional medicine she advises both professional and recreational athletes
14:03i look at diet hydration and any orthopedic issues or muscular imbalances
14:11she works as part of a team alongside sports orthopedists and physiotherapists
14:17today andreas tourasan is here for his second appointment the 35 year old is a professional
14:22ice hockey player in cologne following a calf injury he's been experiencing more muscle cramps
14:29i had a little bit before in my calf and after i got my injury i started to get more
14:35and more
14:35uh cramps especially like when i wake up in the morning and after some like hard physical activities
14:43and uh yeah now i want to get to the root of the problem and try to see what i
14:48can do to help it
14:49as well as assessing his training level and muscle condition the team will also analyze his diet
14:55for the next few weeks he'll document exactly what and when he eats magnesium may not play a decisive
15:02role in preventing cramps but deficiencies in other electrolytes often do especially sodium and potassium
15:12potassium is an electrolyte involved in almost all bodily processes and it's incredibly important for
15:18performance a lack of sodium doesn't just potentially cause muscle cramps it can even lead to heart rhythm
15:24disturbances but you don't need supplements for these electrolytes not even as a professional
15:31athlete what really matters is a balanced diet and enough fluids tailored to the level of physical
15:40activity you should eat something small before training like a banana or muesli and during training
15:50you should drink regularly and i wouldn't recommend just water her tip for heavy exertion is apple juice
15:58with soda water and a pinch of salt instead of magnesium tablets a few sips every 15 minutes it provides
16:06carbohydrates potassium and sodium for snacks carbohydrate rich foods like bananas and apricots
16:12salted nuts offer a good source of energy and salt
16:19for a long time scientists believed that cramps occurred because muscles weren't getting enough nutrients
16:26but we now know that cramps are primarily a neural issue muscle activity is controlled by nerve cells in
16:33the spinal cord known as alpha motor neurons they regulate how active our muscles are
16:40if these alpha motor neurons become hyper excited during exercise a muscle cramp occurs they send too many signals
16:48to the muscle which happens especially when muscles are fatigued so if we understand that this imbalance
16:59plays a role especially when muscle fatigue increases and the muscle is in a tight contracted position
17:05then we should really try to address those factors training to improve resistance to fatigue might
17:11actually be a better therapeutic approach so like best of the therapy answer for ann kathrin abd and lisa
17:18schmidt to avoid cramps during long hot match days they'd need to train more intensively during the week
17:25and if a cramp does hit there's an unusual home remedy to calm those motor neurons pickle juice an american
17:32researcher discovered it by accident
17:36drinking or even gargling the acidic pickle brine activates specific receptors in the mouth and throat
17:43early studies suggest these receptors dampen the activity signals from the motor neurons to the
17:48cramping muscle the hyper excitation is reduced and the cramp stops the effect seems to kick in with
17:56about one to two minutes so it has a direct immediate impact on stopping the cramp
18:05it's enough to drink about one milliliter of pickle juice per kilogram of body weight
18:13lisa and ann kathrin plan to ditch the extra magnesium from now on
18:18and if a muscle cramp does strike they're willing to give pickle juice a try
18:26experts agree most people don't need vitamin supplements a large study of almost 400 000
18:34adults over a period of 20 years found no link between taking daily multivitamins and increased
18:41longevity there are exceptions pregnant women older people those with metabolic disorders and vegans
18:50but deficiency should be confirmed by a doctor for example for vitamin b12 vitamin b12 is essential
18:59it keeps our cells energy metabolism running smoothly the body needs it to activate genes produce blood and
19:06support cell division b12 is also crucial for building and maturing nerve cells helping them repair and
19:15regenerate when there's not enough b12 the nerves start to suffer first the protective covering then
19:22slowly the inner parts eventually damaging entire nerve pathways the consequences can be serious
19:31the classic signs are mostly sensory disturbances tingling numbness in the hands or feet but also
19:38problems with concentration performance cognitive difficulties fatigue and even instability when
19:44walking oh gang unsicherheit renata pral is one of the people most at risk for a vitamin b12 deficiency
19:52firstly because of her age as she's over 60
19:58and secondly she doesn't eat meat that puts her at an even higher risk of developing a b12 deficiency
20:05according to experts the body can't produce vitamin b12 on its own most people meet their needs by eating fish
20:16eggs dairy and meat older people are more affected because their bodies absorb b12 less efficiently in
20:26the digestive tract and sometimes it's poor nutrition they're just not consuming enough
20:31so that's what's going on hair dresser jennifer heinz also had a vitamin b12 deficiency even though she
20:38eats meat and is only 41. she regularly experienced numbness in her hands and feet along with increasing nervousness
20:50my limbs were always falling asleep and i get in a muddle sometimes like in the mornings i feel foggy
20:57and have
20:57to get myself together that's not normal for me because i'm usually very together i'd forget things
21:03and i felt tired even though i'm usually never tired the doctor examined jennifer and found that she had a
21:11severe vitamin b12 deficiency it was thought to be caused by an autoimmune reaction dr knopp checked whether
21:21the deficiency had already damaged her nerves fortunately her nerve pathways were intact an mri also showed
21:30that her spinal cord hadn't been damaged to keep it that way she needs to closely monitor her b12 metabolism
21:40the treatment is simple vitamin b12 tablets or injections for jennifer heinz it's weekly injections
21:48her unique metabolism means her body needs a lot of b12 the treatment worked quickly
21:56i feel fit clear-headed everything's fine no more tingling no crawling ants feeling nothing it's great
22:06if you eat a varied diet that includes plenty of vegetables you'll get all the vitamins and minerals
22:12you need getting your vitamins this way also gives your body lots of other important nutrients that
22:18aren't found in pills even for kids vitamin supplements are unnecessary and with candies and gummy vitamins
22:27it's easy to eat too many of them which can be risky getting kids to eat veggies not an easy
22:35task but
22:36not impossible either mike stein is a chef to help get children excited about healthy eating he cooks with
22:45them on a regular basis
22:48what do you really not like vegetables that are kind of mushy definitely not broccoli and
22:57not spinach either parsnip oh yeah parsnip is yuck i don't like cauliflower soup
23:03today's dish is ratatouille lots of vegetables welcome to the slo-mobile i'm mike
23:11and here we've got the basic veggies
23:15ratatouille is mostly made of peppers zucchini and aubergine
23:22mike has a tip to make sure you're getting all the vitamins you need
23:28i always try to make sure i eat five colors a day can you count the colors what do we
23:34have here red
23:35yellow purple green garlic is white that's five right green usually means iron and folic acid
23:46yellow indicates carotenoids and red contains lycopene definitely better than sweets or chips
23:55the german society of paediatrics and adolescent medicine says the biggest problem is highly processed
24:01foods we also have to remember that these highly processed foods are very energy dense which increases
24:10the risk of obesity they often contain flavorings and taste enhancers and that mix of too much salt
24:18and too much sugar means you end up feeling hungry again much sooner convenience food isn't good for
24:26anyone i think it's important to take the time to cook fresh food it makes a huge difference in taste
24:33and for your health the vegetables are added to the pan one after another and so far no one has
24:40complained
24:40about the aubergine or zucchini rosemary thyme and garlic give it an extra flavor boost
24:50cooking together is clearly a lot of fun but what about eating the vegetables especially the ones the kids
24:56don't usually like it's not fair to say kids don't know anything they know when something tastes good
25:10sometimes you just have to try things a few times before you start to like fun children also taste many
25:17things much more intensely than adults do some vegetables really do taste quite bitter to them
25:23but taste changes over time so it's worth letting them try things again and again
25:29children can have three main meals plus two small snacks a day a sweet fruit smoothie for example is perfect
25:36for that and how was it
25:44if you thought this show was super then write to us and send in your questions maybe your topic will
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25:51it on to an upcoming episode now wouldn't that be super see you next time bye for now
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