Micronutrients such as Magnesium, omega-3 fatty acids or Vitamin D are essential for the proper functioning of our body - this is widely known. However, the way we live and eat today has changed radically. As a result, even a seemingly healthy diet can hardly guarantee an optimal supply of all the necessary micronutrients. Targeted, evidence-based nutrient therapy is therefore becoming increasingly important - for prevention, performance and healthy ageing.
A new look at dietary supplements
As a doctor with many years of experience in the field of bioidentical hormone therapy and preventive medicine, I have observed a paradigm shift: dietary supplements are no longer a fashionable phenomenon - but a Medically useful tool, to compensate for micronutrient deficiencies caused by modern environmental and living conditions.
This is not about blind supplementation, but to Targeted supportIf micronutrients are used intelligently, they can promote health, slow down ageing processes and alleviate chronic complaints - provided they are individually adapted and under expert supervision.
Why our food is no longer enough
The nutrient density of our food has changed massively in recent decades. This is due to depleted soils, industrialized agriculture, selective breeding for appearance rather than content and pollution that destroys the soil microbiome. Spinach today contains up to 80 % less magnesium than 100 years ago [1].
At the same time, our needs are increasing: chronic stress, oxidative cell stress, lack of sleep, environmental toxins and an increasingly hormonally unstable phase of life from the age of 40 put a strain on the metabolism. As a result, additional nutrient groups such as Minerals, essential amino acids and Antioxidants more strongly into focus.
Minerals, amino acids & antioxidants - what really counts after 40
From around the age of 40, many people begin to experience a Hormonal inclination - in other words, the gradual decline in the body's own hormone production. This process affects both women and men and can lead to exhaustion, sleep disorders, reduced muscle strength, a drop in cognitive performance or mood swings, among other things. In my publications on Prevention with bioidentical hormone therapy I have shown that micronutrients play an important Regulatory role can take [6].
1. minerals such as magnesium, zinc and selenium
These not only support energy production in the mitochondria, but also have an anti-inflammatory and hormone-modulating effect. Zinc is involved in testosterone synthesis, among other things, while selenium supports thyroid processes and detoxification.
2. essential amino acids
The need for amino acids such as leucine, lysine and arginine increases with age in particular, as protein synthesis (e.g. muscle building, immune system, hormone synthesis) becomes less efficient. Amino acids also form the basis for neurotransmitters such as serotonin and dopamine - crucial for mood, sleep and drive.
3. antioxidants such as Q10, astaxanthin, vitamin C and E
With increasing age, the body's own production of antioxidant enzymes (e.g. glutathione) decreases. Exogenous antioxidants protect cells from oxidative stress, a key driver of ageing, inflammatory processes and chronic diseases. Q10, for example, is essential for mitochondrial function and heart health.
Nutrients in modern lifestyle medicine
Numerous studies have proven the effectiveness of targeted supplementation as part of holistic lifestyle medicine. Results from dementia research and prevention are particularly impressive:
- Vitamin D, omega-3, Q10, B vitamins, but also natural substances such as Mushroom extracts or bioidentical hormones (e.g. Pregnenolone, progesterone) showed positive effects on memory, mood and inflammatory processes [2-4].
- Controlled studies have shown that a combination of exercise, diet, supplements and cognitive training Stop cognitive deterioration or even reverse it [5].
Medical practice has also shown that individually tailored nutrient therapy can help, for example, with Exhaustion syndromes, sleep disorders or hormonal imbalances noticeable improvements - as shown in my case studies on bioidentical hormone therapy in the context of Better Aging documented [6, 7].
Why individuality is crucial
No two people are the same. Lifestyle, diet, stress levels, age, genetics and disease progression all influence micronutrient requirements - blanket recommendations are therefore of little use. An evidence-based approach includes:
- Whole blood analysis, to objectively determine the current situation
- Lifestyle and nutrition assessment
- Targeted replenishment those micronutrients that cannot be obtained from food
- Consideration of Budget, minimalism or desire for optimization
This is the only way to Personalized micronutrient strategy, that actually works.
Health needs personal responsibility - and education
Everyday medical practice shows that many chronic complaints could be avoided if countermeasures were taken in good time. But those who rely exclusively on the health insurance system are usually only treated in «repair mode».
Health is no coincidence - but the result daily decisions. It needs a New health culture, in the Prevention, personal responsibility, networked knowledge and health communities take center stage. Doctors, patients, coaches and therapists can find solutions together - beyond the narrow confines of conventional medicine.
Conclusion
Food supplements are not a panacea - but a Highly effective tool, if they are used sensibly, specifically and individually. They play a central role in modern lifestyle medicine - for a long, vital life. The decisive factor is the combination of knowledge, analysis and responsible implementation.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and Better Aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.
Literature and further information
Literature:
- Mayer, A.-M. et al. (2015). Historical changes in the mineral content of fruits and vegetables. Journal of Food Composition and Analysis.
- Bredesen, D.E. (2014). Reversal of cognitive decline: A novel therapeutic program. Aging, 6(9), 707-717.
- Grimm, M. O. et al. (2016). Impact of omega-3 fatty acids on Alzheimer's disease. Journal of Alzheimer's Disease, 50(2), 477-490.
- Gleiter, C.H., & Nutt, D.J. (1991). Pregnenolone: A review of its pharmacology and potential clinical applications. CNS Drugs.
- FINGER Study (Ngandu et al., 2015). A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER). The Lancet, 385(9984), 2255-2263.
- Bernhardt, A. (2023). Targeted micronutrient therapy in the context of bioidentical hormone regulation: practical experience and case studies. wechselweise.net/blog/micronutrient-better-aging
- Bernhardt, A. (2022). Hormone balance 40+: Why micronutrients are essential for hormonal changes. In: Practice blog GZ Kapf, gz-kapf.ch