Supplementation

Hello,

In the lesson about gelatin, I learned that it is more beneficial for the body to supplement with hydrolyzed collagen. In another lesson, I then learned that with the help of certain amino acids and vitamin C, the body is capable of producing collagen on its own. So the question is: Does collagen supplementation make sense?

Try to view the situation as follows: The body can produce collagen itself, and in sufficient amounts (for regular = normal operation), where the basis for its creation is the necessary amino acids. These key amino acids are part of a balanced diet and can have their intake increased through foods that are concentrated sources of them - a typical example is gelatin. However, you can substitute gelatin with collagen, which is an even richer source of these amino acids. If you choose the hydrolyzed form, you ensure "only" a faster process of breakdown and absorption of amino acids. In all cases, it is true that the body must first break down the incoming protein sources into individual amino acids, which are used under certain conditions to create new protein structures (including collagen). Thus, it is a matter of debate whether the considerable financial investment in hydrolyzed collagen supplements makes more sense, as there is no equal sign between the amount of collagen ingested and the creation of new collagen in the body.

Hello,

I would like to ask for your opinion on an excerpt from a text by Dr. Jan Pláteník:

Dietary supplementation with antioxidants is clearly beneficial only in the case of a previous deficiency; otherwise, it is either ineffective or even harmful. A recent, exceptionally extensive meta-analysis of overall mortality in 68 studies on the administration of antioxidant dietary supplements (232,606 participants, 385 publications) concluded that carotene, vitamin A, and vitamin E significantly increase mortality, while vitamin C and selenium have no effect.

I'm confused by this - I take supplements and the mortality rates alarmed me (I don't think I suffer from a deficiency).

Thank you.

This opinion, supported by the cited study, is relatively strong evidence that the consumption of isolated forms of antioxidants does not have a significant positive impact on our health. The reason for this is their isolation, which results in a pro-oxidative effect that leads to increased production of free radicals. Therefore, it is advisable to prefer blends in dietary supplements, always of natural origin (extracts, etc.).

Good day, Mr. Jelínek,

I would like to ask your opinion on the issue of vitamin C and its various forms and dosage sizes. Is it better for the body to supplement three times a day with smaller amounts (3×50mg), or is it sufficient to take 500mg once a day from a time-release tablet? Additionally, I am curious about your views on the production of ascorbic acid from corn as the main source of this artificial vitamin production process. Could there be any negative implications from the fact that most cultivated corn is not GMO-free and is heavily burdened with pesticides?

Thank you for your response.

For water-soluble substances, it is generally more beneficial to consume them in smaller doses and repeatedly. Any excess currently consumed is excreted by the body, and higher concentrations are usually only advantageous within a therapeutic approach. A sustained-release system makes sense; I certainly wouldn't dismiss such supplements. The synthetic production of vitamins is debatable on many levels—from the origin of the raw materials used to the potential for the produced substance to be "reasonably" metabolized in the body. However, because the cost of synthetically produced substances is many times lower than their isolation or standardization from natural sources, finding alternatives is very challenging. The use of a synthetic substance in combination with extracts from selected plants appears advantageous, where the binding of the vitamin to phytochemicals significantly increases the bioavailability of the entire mixture.

Hello, good day and I'm looking for advice. The issue of B12 is one of the most discussed topics among vegans. I have thoroughly reviewed a number of materials, your recommendations as well as others, but I am still slightly confused and unable to find a B12 supplement that contains less than 40 times the recommended daily allowance - that is, 100 micrograms per "serving" (day). Does a supplement exist that contains only the recommended daily allowance? How do you yourself, as a vegetarian and someone who does not use any supplementation, manage to obtain enough B12? Is it actually okay to take practically pure B12 in liquid form (200 micrograms) once a week, to do it systematically and regularly, not every day, as you suggested in response to my previous query, and thus meet the overall human requirement? I hope your answer will finally help me gain clarity. Thank you in advance and have a lovely day.

B12 in vegans is a real issue, and efforts to address it through supplementation in recent years have not been exemplary. It's essentially a textbook example of how the modern scientific approach in nutritional therapy works, built on a dogged attempt to walk the path of increasing the intake of a single isolated substance, even though this approach does not yield measurable results (another example could be folic acid supplementation aimed at reducing the occurrence of cleft palate and spine in newborns, or fortifying foods with iodine to prevent thyroid dysfunctions). Once you supplement one component, you have the opportunity to track its metabolism and assess the results, which, for example, is never precisely evaluated with a nutrient complex aiming to harness the potential of synergy.

However, the fact is that the metabolism of B12 is relatively well described, and no synergistic interaction with other nutrients is known so far; hence the emphasis on increasing doses or experimenting with different chemical forms of the substance. Standard recommended doses of B12 are mostly found today only in multivitamins, while specialized products represent high multiples of the RDA, prompting the user to question how far they are prepared to go in dosing (practical experiences show that B12 overdosing—often further supported by megadoses of other B complex vitamins—speeds up the overall energy production in the Krebs cycle and can result in the overfunctioning of certain organs—most commonly the pancreas and thyroid, which I encounter quite often).

Currently, it is still unknown why B12 supplementation in regular (and essentially even high) doses is ineffective compared to the standard intake of this substance from animal sources. I know several vegans who do not supplement B12, and even after 10 or 20 years of this lifestyle, they do not show any significant symptoms of deficiency, but statistically, these are exceptions, as the vast majority of vegans do suffer from this component deficiency (but they only discover it after some time, when the body's reserves of this substance are depleted, which takes several years).

I believe it's more advantageous within supplementation to adhere to principles of synergy, i.e., not to take isolated B12 but a B complex (the fact that these substances are referred to as B complex vitamins has its reason), preferably of natural origin (for instance, obtained through yeast extraction).

I would like to incorporate my personal experiences into the answer; the problem is that I have no issue with B12. Although I haven't eaten meat for 10 years, I'm not on a vegan diet—I conduct nutritional experiments on myself throughout my life, most often in connection with sports activity, sometimes attempting veganism, but these lasted 6-12 months. Despite attempting to train 4 hours a day during this metabolic acceleration process, I seemingly could not deplete my B12 reserves, as my body showed no signs of deficiency.

One needs to question in these matters whether mechanisms are involved in the metabolism of B12 that we are currently unaware of on a scientific basis (e.g., the activity of intestinal microbiota or the excessive antinutritional factors so typical of plant diets). Nonetheless, I certainly share your concern about using extremely high doses—I do not think it is a good direction.

Hello,
I would like to ask about vitamin D for vegans. Is supplementation the only option for this vitamin during the winter months? A certain amount is found in mushrooms, but it probably isn't a sufficient source during this period?!
Thank you for your response.

Mushrooms contain vitamin D2, the amount of which is not sufficient as a complete source from the diet. For vegans, it is crucial to focus on the production of calciferol from sunlight, which is unrealistic during the winter season—leaving supplementation as the alternative that should not be neglected.

Hello,
what is your opinion on glutamine supplementation (for athletes)?
Thank you.

I am not a staunch advocate of using amino acids, but that doesn't mean I completely dismiss them. I see their value only in situations where an athlete has a truly well-established foundation in their daily diet, is engaged in a sport where amino acids (or specifically mentioned glutamine) make sense, and is simultaneously aiming for maximum competitive performance.

The principle is that sports supplements offer an overwhelming variety of substances, and if you want to manipulate metabolism systematically and long-term, it's necessary to create a framework of conditions and preferences even for the choice of supplements. The rule "the more, the better" does not apply here. On the contrary, it is advantageous to carefully consider which supplement to prioritize and what limit to set in the overall number used.

Hello,
I am interested in the mention of vitamin B12 in the introduction to Digestion Anatomy, where it is mentioned that microorganisms in the large intestine produce certain vitamins (B12 and K). Does this occur in a location where we no longer absorb B12? Is this why supplementation is necessary in the case of veganism? Thank you.

The gut microbiota can indeed produce B12 analogues, but the problem lies with their bioavailability and the site of production. For B12 to be absorbed, it must be bound to the intrinsic factor (a glycoprotein produced in the stomach), which allows B12 to be absorbed through the mucosa of the small intestine. For these reasons, there is a need for supportive supplementation in individuals who avoid consuming animal food sources.

Hello,
I would like to ask if it is possible to obtain enough B12 solely from a plant-based diet, or if it is necessary to supplement it.
Thank you in advance for your response.

Plant sources contain so-called vitamin B12 analogs, which are said to exhibit minimal biological activity in the body. Therefore, it is stated that the consumption of a purely plant-based diet leads to a deficiency of this important substance, and the vegan segment of the population should thus supplement vitamin B12.

Good day Mr. Jelínek,

I would like to ask - I have a client who is taking Brilique (for blood thinning) and Godasal (against blood clots) after a heart attack, and was advised by his doctor to stop supplementing Omega 3. As you previously mentioned in the advisory section on Omega 3 fatty acids - I understand that Omega 3 supplementation enhances the effect of anticoagulant treatment, which can be potentially dangerous due to increased bleeding risk. However, I wish to inquire if recommending dietary adjustments for the client to balance the omega 6/omega 3 ratios - that is, increasing the intake of foods/sources rich in omega 3 such as flaxseeds, hemp seeds, chia seeds and/or their oils, fatty fish like salmon, tuna, mackerel - could also significantly enhance the effect of anticoagulant therapy. Furthermore, how should these ratios be determined during such treatment? Would it make sense not to adjust the diet at all since he has been on these medications for almost a year?

Thank you for your response and have a nice day.

Adjusting one's diet makes sense, but it must be done cautiously. If the goal is to adjust the O3:O6 ratio, focus first on the achievable limitation of O6. When increasing O3, supplementation is not necessarily required; start by incorporating sources of ALA, from which the body will produce the minimum necessary doses of DHA and EPA, which seems to be a safe approach. If you include fish, the intake of O3 is somewhat debatable, because the amount varies significantly among the same species of fish depending on the conditions in which they lived. The differences can be multiple, making it difficult to adjust the diet according to the doctors’ requirements. For controlled management of coagulation factors, it is safer if the intake of anticoagulants remains long-term stable (= without significant fluctuations), allowing doctors to better adjust medication dosages.

Good evening,

I would like to consult with you regarding the calcium deficiency in my diet. I know that in lessons you often mention that if one adheres to the principle of diversity, there shouldn't be a problem meeting the daily calcium intake requirement, and that often people suffer more from a magnesium deficiency. I don't know where I am making a mistake, but in most of the ZOF assignments, I face the issue that while I fulfill the calcium intake more or less, the magnesium percentage is significantly higher, and thus the ratio is not optimal. This is the case despite my efforts to organize foods according to their content (I also often try to monitor ratios).

Outside of assignments, I am, of course, also concerned about integrating this into my everyday life because it seems that my diet follows a similar pattern, so I would need to increase certain foods to boost calcium, even though, for example, one serving of dairy products is considered optimal? (Of course, it's not just about them, but it seems to me that it's also not advisable to intentionally eat a portion of poppy seeds every day). I am also asking mainly because I am doing strength training, so I should have my calcium at higher levels than average.

Of course, I believe that it can be managed without supplementation, but I feel that the composition of my meal plans follows the general recommendations from the lessons, and I would perceive any major interventions and significant changes as forced.

Could you please share some applicable recommendations, or do you consider calcium supplementation as an optimal course in this case?

Thank you in advance for your reply.

Magnesium levels in your tasks are higher because I encourage you to work with natural (non-ultra-processed) foods while also dictating the number of representatives from different food categories. The result is the exact opposite situation to what you would face in practice. Additionally, take into account that the key source of calcium in the diet, with very high biological availability, is dairy products. On the other hand, wholegrain products are a source of magnesium, whose bioavailability is significantly reduced by the presence of antinutritional substances (fiber, phytates, etc.), making it theoretically advantageous to have a slightly higher presence of this element.

If you feel that in real life you are experiencing a calcium deficiency, it is first important to ask whether this is a fact or merely a perception. The actual requirement for calcium is not as high as broadly established rules suggest, and it makes sense to focus primarily on how much of this element actually enters the circulation in the body (i.e., it's not so much about how much you consume but how much is absorbed and subsequently utilized). Numerous factors are involved in this process - physical activity, the diversity of gut microbiota, stress factors, health status (functionality of the digestive tract), the amount of antinutritional substances, vitamin D3 content, hormonal regulation, protein content in the diet... therefore, address these challenges as well, not just the absolute proportion of one element; it will pay off for you in the long run.

Good day, Mr. Jelinek,
I would like to ask about protein supplementation for ectomorphs to gain muscle. I have read that it is advisable to take whey protein upon waking (to combat catabolism during the overnight fast) and then casein protein before bed, due to its slow digestion and thus ensuring a sufficient supply of amino acids during the overnight fast. Is this an appropriate approach?
Thank you very much.

This approach is typically presented for strength sports at performance and elite levels. For an amateur athlete, it seems not only unnecessary but often counterproductive to use proteins, because even when trying to gain muscle mass, there is absolutely no problem ensuring a sufficient intake of proteins through a regular diet (at least up to a level of 2 g per 1 kg of body weight, which is more than sufficient). It often happens in practice that the use of protein concentrates leads to protein overdosing, which unnecessarily burdens the liver and kidneys; be cautious of these practices promoted by the fitness scene.

Hello,
I am interested in how diet and appropriate supplementation can support the healing of a fatigue fracture of the finger. This concerns an 11-year-old competitive sports climber and gymnast.
Thank you very much in advance for your guidance.

In athletes, these situations are unfortunately becoming more frequent, predominantly among the female population. The cause of their occurrence is a combination of overloading the organism (overtraining) with inadequate nutrition (most commonly protein deficiency, lack of calcium and magnesium, occasionally an excess of phosphorus from cola beverages). During adolescence and early adulthood, the use of hormonal contraception significantly influences the entire process. Be prepared for the fact that resolving the situation is lengthy - taking months. Adjust the diet as follows:

1. The energy balance should not be negative (it is necessary to avoid prevailing catabolic states).
2. Protein intake should be around 2 g per 1 kg of body weight.
3. Calcium intake should not drop below 800 mg per day (aim for around 1000 mg).
4. Monitor the Ca:Mg ratio (approximately 3:1).
5. Monitor the Ca:P ratio (at least 1.5:1).
6. Keep the body moving for metabolic processes, but avoid any loading of the affected part.
7. Control fiber intake - over 20 g per day.
8. Conjugated linoleic acid from supplements can help.

Hello,

The client suffers (according to doctors) from a hereditary form of primary lymphedema. Can dietary modifications or the introduction of supplementation help? Symptoms include swelling of the legs, and now swelling of the arms is also appearing.

Thank you.

Given that primary lymphedema is a congenital issue (caused by insufficient development of the lymphatic system), do not expect any significant impacts from dietary adjustments. The most considerable influence is monitoring the balance between sodium and potassium, where an excess of sodium overloads the lymphatic system and increases water retention. Therefore, adjust your diet so that salt intake does not exceed the recommended amount, and try to naturally increase potassium levels through your diet.

Hello,
I am interested in how to supplement calcium with lactose intolerance if a person will not consume dairy products at all. Is it possible to obtain enough calcium from the diet, or is supplementation necessary?
Thank you for your response.

Even though animal dairy products are presented as the most efficient source of calcium, they are by no means the only one. Significant amounts of this element can be found in many other foods - most notably in bones (using bone broths), with nuts and seeds being very rich sources as well, and in smaller amounts in meat, eggs, and certain types of vegetables. In the educational application ZOF, you have the opportunity to sort foods in various categories based on the content of selected nutrients, which can certainly be useful when creating meal plans.

Good day, Mr. Jelínek,

if for any reason we are considering supplementation for adults or children with O3 fatty acids, could you please summarize the basic parameters that an effective dietary supplement should contain?

Thank you.

You need a supplement that contains key types of omega-3, with the standard being docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), usually in a total amount of around 400 - 500 mg per dose. It's also fair to consider the source the manufacturer used – it's not so much about the type of animal (occasionally algae) but rather their origin (the environment they come from always determines the final quality of the product). Manufacturers are not legally required to provide this information, but on the other hand, every company is happy to boast if they have something worthwhile. Last but not least, it is good if the fatty acids contained do not undergo oxidation during the product's shelf life. Therefore, it is courteous for the product to include components that prevent degradation (various antioxidants are used – most commonly vitamin E, for which you should further distinguish between natural and synthetic forms, or possibly astaxanthin or polyphenol mixes).