What are allergen-free supplements?
Allergen-free supplements are dietary supplements that do not contain allergens, making them safe for people with food allergies.
The most common allergens in supplements are gluten and lactose.
What are allergens?
Allergens are substances that can cause allergic reactions in sensitive people. When someone is allergic, their immune system recognizes these substances as dangerous and responds by producing antibodies.
When exposed to the allergen, the body may react with symptoms such as itching, swelling, rash, breathing problems or gastrointestinal complaints.
Intolerance
Are you not allergic but do you experience a reaction to certain allergens? Then you may have a food intolerance, caused, for example, by a deficiency of one or more enzymes. This makes it harder for your body to break down the substance (allergen).
What allergens are there?
According to European legislation, 14 substances are classified as allergens:
- Gluten (wheat, rye, barley, oats, spelt, Khorasan wheat)
- Crustaceans
- Eggs
- Fish
- Peanut
- Soy
- Milk (including lactose)
- Nuts (almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios, macadamia nuts)
- Celery
- Mustard
- Sesame seeds
- Sulphur dioxide and sulphite (at concentrations exceeding 10 mg SO2 per kilo or litre)
- Lupine
- Molluscs
Gluten-free supplements
People with celiac disease can use gluten-free supplements without any problems.
Celiac disease , often incorrectly labeled as a gluten allergy, is not an allergy but an autoimmune disease . In celiac disease, the immune system attacks gluten and damages the body's own intestinal tissues. This then leads to inflammation of the intestinal lining and symptoms such as persistent diarrhea, abdominal pain, and decreased appetite.
Gluten intolerance or sensitivity , on the other hand, can cause similar symptoms, but there is no autoimmune reaction and intestinal damage as in celiac disease.(1)
Lactose-free supplements
Lactose-free supplements do not contain milk sugar (lactose), making them easily tolerated by people with lactose intolerance.
Lactose intolerance is a condition in which the body has difficulty digesting lactose. This occurs because the enzyme lactase, which is needed to break down lactose into glucose and galactose, is insufficient.
Typical symptoms include abdominal pain, bloating, diarrhea and flatulence after eating dairy products. (2)
Sources Used
- Posner, E.B., & Haseeb, M. (2023, August 8). Celiac disease . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK441900/
- Malik, T. F., & Panuganti, K. K. (2023, April 17). Lactose intolerance . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK532285/
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A multivitamin can be a convenient way to supplement your daily diet. But how do you choose the best one? Not every multivitamin is the same. As a nutritionist, I certainly have an opinion on this. Want to know what I look for? In this guide, I share five key points that will help you choose the best multivitamin from the vast selection available. And to make it even easier for you, I'll also give you my top 3 products. Choose a multivitamin with active vitamins (5-MTHF, P5P, methylcobalamin) and organic minerals such as iron and magnesium bisglycinate for optimal daily nutritional replenishment and absorption. Pay attention to a well-considered dosage and unique additives such as antioxidant-rich coenzyme Q10, lutein and curcumin, so that you get just the right amount without the risk of overdose. My top 3 products (Multi Premium, Multi Pure Superior and Nutribites) offer complete, vegan-friendly plant-based formulas tailored to different target groups and life stages. Table of contents What should you look for when buying the best multivitamin? 1. Vitamins in active form 2. Minerals in organic form 3. Unique additives 4. Carefully dosed 3. User-friendly 4. Rapidly absorbed 5. Safe for daily use Top 3 best multivitamins 1. Multi Premium - Natural Performance 2. Multi Pure Superior - Proviform 3. Multivitamin - Nutribites What makes the best multivitamin for men different from other multivitamins? What should you look for when choosing the best multivitamin for women? What makes a multivitamin suitable for people over 70? Are there multivitamins specifically for children? What should you look for when buying the best multivitamin? There are so many multi-formulas on the market and I understand all too well how difficult it can be to make a good selection. These are the 5 criteria I look at: 1. Vitamins in active form A good multivitamin contains active forms of all vitamins, which your body can use directly without conversion . This way, you can be sure your multivitamin is working effectively. These are just a few examples: Folate - Choose 5-MTHF (active form) instead of folic acid, which must be converted first. 5-MTHF is more easily absorbed, especially with an MTHFR mutation. (1) Vitamin B6 - Go for pyridoxal-5-phosphate (P5P) , the active form, instead of pyridoxine, which is less directly useful. (2) Vitamin B12 - Choose methylcobalamin (active form) over cyanocobalamin for better absorption, especially on plant-based diets. (3) 2. Minerals in organic form Minerals such as iron, magnesium or zinc are better absorbed in organic forms , such as Ferrochel® iron bisglycinate or magnesium bisglycinate. (4) (5) These chelate forms are gentle on your stomach and are better absorbed than inorganic forms such as magnesium oxide. 3. Unique additions Good multivitamins go beyond just vitamins and minerals. They contain extras like coenzyme Q10, lutein, zeaxanthin, resveratrol, and curcumin, which have antioxidant properties.* (6) (7) These substances are often added to multivitamins to support a healthy lifestyle. Also “ half vitamins ” such as choline or inositol are often added to supplement your diet. Good to know : It's sometimes difficult to determine which ingredients are truly important to you. You can read more about this in my other articles. My tip? Take a good look at the label and consider what might help you. Above all, choose what suits your lifestyle best. 4. Well-balanced dosage A smart and well-considered dosage is important. You don't want a supplement with excessive amounts. And conversely, it must be sufficient to be effective. That's why you're looking for: Higher doses for substances that you often need more of , such as vitamin B12 (especially if you eat a plant-based diet) or vitamin D in winter. 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With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Servy, EJ, et al. (2018). MTHFR isoform carriers. 5-MTHF (5-methyltetrahydrofolate) vs folic acid: a key to pregnancy outcome: a systematic review. Journal of Maternal-Fetal & Neonatal Medicine, 31(20), 2723–2730. https://doi.org/10.1080/14767058.2017.1347922 Ghavanini, A. A., & Kimpinski, K. (2014). Small-fiber neuropathy associated with pyridoxine toxicity: a systematic review. Canadian Journal of Neurological Sciences, 41(6), 756–762. https://doi.org/10.1017/cjn.2014.108 Obeid, R., et al. (2015). Vitamin B12 bioavailability from different sources: a systematic review. Nutrients, 7(10), 8255–8268. https://doi.org/10.3390/nu7105405 Milman, N. (2012). Iron bisglycinate chelate and polymaltose iron for the treatment of iron deficiency anemia: a review. Therapeutics and Clinical Risk Management, 8, 577–586. https://doi.org/10.2147/TCRM.S35621 Blancquaert, L., et al. (2021). Bioavailability of Magnesium Food Supplements: A Systematic Review. Journal of Functional Foods, 84, 104403. https://doi.org/10.1016/j.jff.2021.104403 Dehzad, MJ, et al. (2023). Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Cytokine, 164, 156144. https://doi.org/10.1016/j.cyto.2023.156144 Akbari, A., Mobini, G. R., Agah, S., Morvaridzadeh, M., Omidi, A., Potter, E., Fazelian, S., Ardehali, S. H., Daneshzad, E., & Dehghani, S. (2020). Coenzyme Q10 supplementation and oxidative stress parameters: a systematic review and meta-analysis of clinical trials. European Journal Of Clinical Pharmacology, 76(11), 1483–1499. https://doi.org/10.1007/s00228-020-02919-8 Muhamad, R., Akrivaki, A., Papagiannopoulou, G., Zavridis, P., & Zis, P. (2023). The Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review. Nutrients, 15(13), 2823. https://doi.org/10.3390/nu15132823 Olson, J.M., Ameer, M.A., & Goyal, A. (2023, September 2). Vitamin A toxicity. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK532916/
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Age / needs Amount of magnesium per day Infants (0-6 months) 30 mg Infants (7-12 months) 75 mg Children (1-3 years) 80 mg Children (4-8 years) 130 mg Children (9-13 years) 240 mg boy 280 mg girls Teenagers (14-18 years) 410 mg boys 360 mg girls Adult men (18+) 400 – 420 mg Adult women (18+) 310 – 320 mg Pregnant women 350 – 360 mg Women who are breastfeeding 310 – 320 mg It's important to know that these are general recommendations and that needs can vary from person to person. It's wise to consult a medical professional before starting supplements, especially if you have an underlying health condition. What are the benefits of magnesium? Magnesium has positive effects on both the body and the mind. The benefits of magnesium are listed below. Helps against fatigue and for a healthy energy level - Magnesium is essential for the production of ATP, which is a substance our body uses to create energy. 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Magnesium is also involved in the function of neurotransmitters, which are related to alertness, attention, and concentration. Magnesium is essential for a wide range of functions in the body and mind. When you don't get enough magnesium from food, various symptoms can occur. A magnesium deficiency is more common than you might think. Approximately 20 to 30 percent of adults don't get enough magnesium. What are the symptoms of a magnesium deficiency? As you read above, magnesium is essential for a wide range of functions in the body and mind. When you don't get enough magnesium from food, various symptoms can occur. A magnesium deficiency is more common than you might think. Approximately 20 to 30 percent of adults don't get enough magnesium. The symptoms of a magnesium deficiency[2][3]: Loss of appetite Nausea Concentration problems Gloom Fatigue Muscle problems Heart problems Nerve problems Numbness Tingling The causes of a magnesium deficiency A magnesium deficiency can therefore significantly impact your physical and mental health. There are also circumstances that may increase your magnesium needs, or cause it to be absorbed less effectively. In these cases, pay extra attention to your intake or take a supplement. Insufficient dietary intake Many foods are processed before they're eaten. Think of grinding, heating, or refining. Magnesium is lost with every processing step. Furthermore, magnesium is often present in the skin, or it evaporates into the cooking water if you overcook food. Food from bags, packets, or cans also contains few nutrients, including magnesium. Chronic stress When you're stressed, your body uses more magnesium[4]. 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If there's too little stomach acid, the body can absorb fewer nutrients. This can lead to a mineral deficiency, such as magnesium. Your body can't digest food, and the magnesium is excreted undigested. Top sport or sauna You also have an increased risk of a magnesium deficiency if you participate in elite sports or frequent saunas. This is because sweating causes the loss of various minerals, including magnesium. The body then simply needs more magnesium to stay healthy. What does magnesium contain? Below are 20 food sources that are high in magnesium. Food Amount per 100 grams Seaweed 770 mg Pumpkin seeds 535 mg Chia seeds 335 mg Dark chocolate 327 mg Sunflower seeds 325 mg Cashew nuts 292 mg Almonds 268 mg Quinoa 197 mg Brown rice 143 mg Wheat germ 138 mg Spinach 79 mg Soybeans 70 mg Black beans 60 mg Tofu 53 mg Kale 47 mg Lentils 36 mg Salmon 30 mg Avocado 29 mg Bananas 27 mg What are the side effects of too much magnesium? Too much magnesium can cause a number of symptoms. For example, some forms of magnesium (particularly the inorganic forms) are used as laxatives for a reason. This laxative effect can also be a drawback. Below are all the side effects of too much magnesium. Diarrhea Nausea Fatigue Muscle weaknesses Palpitations Low blood pressure To reduce the adverse effects of magnesium, if you do require a higher dose, it can help to minimize its impact on the gastrointestinal system. This can be done by taking it after meals or spreading the dose throughout the day. What is the best magnesium? With all the different types of magnesium available, it can be difficult to determine which form is best. For optimal results, it's best to combine different forms of organically bound magnesium. Organically bound magnesium is more easily absorbed. For example, combine magnesium citrate and magnesium bisglycinate for the most complete effect. Magnesium bisglycinate is better absorbed by the brain and benefits psychological functions, while magnesium citrate is better absorbed by muscles and thus has an effect on the muscles and nervous system. For example, we sell the Magnesium & Taurine supplement in our webshop. This also contains vitamin D and vitamin B6. Magnesium works closely with vitamin D3 . In addition, taurine and the active form of B6 (P5P) help improve magnesium absorption into cells. This allows the body to utilize this magnesium more quickly. Lauressa Lauressa studied Nutrition & Dietetics and also works as an editor. She enjoys delving deeply into topics related to healthy eating, mental well-being, and hormone balance. When she's not pursuing her passion for health, she enjoys being creative. Read more Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/ https://pubmed.ncbi.nlm.nih.gov/29387426/ https://pubmed.ncbi.nlm.nih.gov/22087052/ https://www.ncbi.nlm.nih.gov/books/NBK507250/ https://pubmed.ncbi.nlm.nih.gov/7836619/ https://www.researchgate.net/publication/279923885
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