The selection is vast and growing constantly. But as variety increases, so does uncertainty. What do I really need? What’s unnecessary? And what should I look for when making a choice?
The modern approach to preventive health care—staying healthy before illness sets in—is becoming increasingly important. Dietary supplements play a key role in this. They help support our bodies, especially when everyday pressures, stress, or dietary habits increase our need for essential nutrients. Anyone who wants to feel better, more energetic, and more productive in the long term will find valuable support in high-quality dietary supplements.
Dietary Supplements—What Are They For, Anyway?
Dietary supplements are not a substitute for a healthy diet, but rather a targeted aid for the body. They can help fill nutritional gaps caused by lifestyle, modern dietary habits, stress, exercise, aging, environmental factors, or increased demands of daily life.
Typical situations in which dietary supplements are particularly beneficial:
- A stressful daily routine and mental strain
- Physical strain in daily work life
- Regular exercise / fitness
- Increased nutritional needs (pregnancy/breastfeeding, sports, illness, medication use)
- Absorption problems (due to intestinal disorders or aging)
- Environmental factors (smoking, alcohol, stress, environmental toxins)
- Low nutrient density in foods (industrial agriculture, processed foods, fast food, poor-quality foods)
- Vegan or vegetarian diet
- Unbalanced diet (e.g., fast food, diets)
- Desire for beautiful skin, stronger hair, or more energy
A classic example: vitamin D. In our latitudes, sunlight during the winter months isn’t sufficient to ensure the body’s own production of vitamin D. Supplementation from October through May is therefore recommended.
Do I need nutrients?
Dietary supplements are not a luxury, but a conscious choice for a better quality of life. Choosing the right nutrients is an investment in your well-being—every single day.
Tailoring Nutrients to Your Lifestyle
Dietary supplements work particularly well when they’re tailored to your individual lifestyle. Whether it’s your immune system, energy levels, concentration, or skin health—modern products offer a carefully formulated combination of nutrients for nearly every need.
Here are a few examples:
- Want to boost your immune system? Vitamins C and D, zinc, and phytochemicals help strengthen your body’s defenses.
- Fighting fatigue? Coenzyme Q10, ashwagandha, magnesium, B vitamins, and iron restore energy.
- Supporting digestion? Prebiotics and dietary fiber promote healthy gut flora.
- Want to optimize your figure and metabolism? Chromium, konjac glucomannan, and protein can help you achieve your desired figure.
- Mood swings? Turmeric, astaxanthin, magnesium, coenzyme Q10, vitamin B complex, and L-carnitine support mood and energy.
Whether as a morning ritual, for exercise, or as a targeted monthly regimen—high-quality supplements can be easily and efficiently integrated into your daily routine. Many consumers report that with the right dietary supplement, they feel more focused, energetic, and mentally stable.
Quality is key
Not every dietary supplement delivers on its promises. These quality criteria will help you choose:
- Transparent labeling
- Dosage based on scientific guidelines
- Free of unnecessary additives
- Manufactured in Switzerland
- Trusted advice at a drugstore or pharmacy
Tip: Be careful when shopping online from abroad! Regulations there are often less strict than for products approved in Switzerland.
Seek expert advice
Dietary supplements are not a substitute for a medical diagnosis. Anyone who takes medication regularly, suffers from chronic conditions, or uses multiple products at the same time should consult a qualified professional at a pharmacy or drugstore or seek advice from their family doctor or a nutritionist. This is especially important for:
- Thyroid disorders (e.g., iodine, selenium)
- Blood thinners (e.g., vitamin K)
- Kidney problems (e.g., magnesium, potassium)
- Pregnancy and breastfeeding
- Taking antidepressants or psychotropic medications
Tips for Optimal Results
- Take with a meal
- Watch out for nutrient-depleting foods
- Courses of treatment are recommended
- Use a sufficiently high dose
- Pay attention to quality
- Don’t use them only when you’re sick
Detailed tips for optimal results
1. Take with a meal
Many micronutrients—especially fat-soluble vitamins (A, D, E, K), coenzyme Q10, and curcumin—are absorbed much more effectively by the body when taken with a small amount of fat rather than on an empty stomach. Tip: Take them with a main meal or with a spoonful of canola or olive oil (e.g., in a smoothie or yogurt).
2. Avoid nutrient-depleting foods
Coffee, black tea, oxalic acid, and phytic acid are nutrient thieves and inhibit the absorption of essential nutrients. Tip: Take essential nutrients about 30 minutes apart. Read more in the blog post “Nutrient Thieves.”
3. Treatment courses are recommended
Most essential nutrients take a few weeks to take full effect. The best results are achieved with regular use over at least 60 days. Long-term daily intake is recommended. Essential nutrients work continuously—irregular intake is of little benefit. Tip: Make it a habit to take supplements as part of your daily routine (e.g., place them next to your toothbrush or teacup in the morning).
4. Dosage and Preparation
Dosages that are too low have little effect, while those that are too high carry certain risks. Important: Stick to the recommended daily dose—or seek professional advice. Many nutrients are sensitive to heat, so water that’s too hot destroys them. Always prepare according to the instructions and never heat beyond 40 °C.
5. Look for Quality
Cheap products often contain fillers or nutrient compounds that are poorly absorbed. Look for products made in Switzerland and with certified quality.
6. Don’t just use them when you’re sick
Most nutrients are most effective when used preventatively. Their greatest benefit comes from regular use to support long-term well-being—not just when symptoms appear.
7. Be aware of interactions with medications
Certain nutrients can affect the effectiveness of medications (e.g., magnesium with thyroid medications or vitamin K with blood thinners). Tip: Ask at a pharmacy, drugstore, or consult your doctor if you’re taking any medications.
8. Storage
If stored improperly, many essential nutrients lose their effectiveness because they are sensitive to heat. Follow the storage instructions in the package insert (max. 25 °C room temperature and no direct sunlight).
Andrea Meppiel
I am a BSc-certified nutritionist (SVDE), married, and the mother of two children. After completing my training as a certified nutritionist (HF) at Inselspital in Bern, I worked at the hospital for two years before making the move into the food industry. There, I was able to deepen my knowledge of marketing and complete my training as a product manager. In 2020, I founded my own company, Nutricompass, through which I offer training sessions and presentations on nutrition and health. In my free time, I enjoy staying active—whether it’s cooking, playing volleyball, biking, jogging, or hitting the slopes.
