1. Foods that we can classify as "quality," meaning those that have not undergone extensive industrial processing, will always be nutritionally sound, i.e., they will contain certain amounts of micronutrients. However, their quantity will depend on the method of cultivation/raising and subsequent processing of the raw materials. Considering each individual's specific needs, it's a matter of debate whether their quantity will be sufficient or whether it might be worthwhile to supplement certain substances.
2. This is also a matter of individuality, as blanket recommendations are never a solution. Even in the winter months, it is possible to obtain enough vitamin D through diet, and at the same time, a reasonably designed meal plan has the potential to support intestinal microbiota activity for adequate vitamin K production. Therefore, it is not necessarily essential to take these substances preventively, although most of the population will never demonstrate the ability to adjust their diet to ensure everything is nutritionally adequate.
In this case, it is not so much about what I would recommend, but what the athlete actually needs. Generally (for the general population), it is presented that with increasing physical and mental stress, the need for micronutrients also increases. However, it is necessary to avoid any generalization because each athlete has different requirements, which depend not only on their metabolic profile but also on the extent of the stress. Moreover, there are differences between water-soluble and fat-soluble vitamins – the body does not store hydrophilic substances to the extent it does lipophilic components, which means they can be safely consumed in higher concentrations (in relation to their reference value). Calculating with reference values and their multiples is tricky because, for each substance, a safe limit is additionally defined, and at the same time, a distinction is made between the recommended and therapeutic dose. Ideally, it is always best to provide the amount of each nutrient that meets the individual's real requirements, which encounters the problem of choosing an analysis capable of determining the necessary quantity.
Certainly, expect that in a regime of multi-phase training, the athlete will not be able to supply all the vitamins in the necessary amounts solely from their diet, as their actual needs are usually within lower multiples of their RI. Therefore, supportive supplementation is always advisable, which further involves determining whether a multivitamin or the intake of individual substances through separate products is more suitable, allowing for better dosage manipulation.
If your diet displays the fundamental characteristics of diversity, you prefer natural, meaning unprocessed foods, and simultaneously do not experiment with reduction diets with a significant energy deficit, you should not have a problem ensuring the basic intake of micronutrients. Generally, with increasing stress and physical load, the need for a higher intake of these substances also increases; in such situations, supportive supplementation makes sense.
Each element performs a range of functions in the body. Some are used for immediate needs, while others are stored in depot tissues, and this system is regulated by the body's own requirements. Essentially, all elements are stored, but to different extents and in various locations, so it is not possible to generalize this process. In practice, it is possible to experience an "overdose" of any element, not only due to excessive supplementation but also through a regular diet. For example, if there is an excess of calcium, which is relatively common, this element is most often deposited in soft tissues, leading to calcification (most commonly in arteries, potentially developing atherosclerosis).
The system of element metabolism is highly complex and occurs in the body through enzymatic reactions. Elements have mutual antagonistic relationships, meaning they both compete and cooperate with each other. If a metabolic disorder arises, or there is a significant deficiency or, conversely, an excess of certain elements, their metabolism can deviate from equilibrium, resulting in increased deposition of minerals in tissues where they essentially do not belong. Toxicity varies for each element in relation to its reference intake values.
The spray form of supplements presents a clear advantage in the form of rapid absorption of active substances through the mucous membrane. Essentially, it bypasses the time-consuming process of metabolism during the digestion of food in the gastrointestinal tract. In terms of speed and efficiency in the availability of necessary nutrients, this form appears truly meaningful and effective; in a way, you do not even have to deal with the timing of supplement intake in relation to food consumption.
Added sugar in fruit products primarily serves as a preservative, thereby extending the product's shelf life. On its own, it does not significantly affect the loss of vitamins; this occurs due to gradual oxidation caused by the extended expiration. At the same time, be aware that increased sugar intake influences acid-base processes towards acid-forming effects, which involves heightened activity of pathogenic microorganisms that increase the consumption of vitamins.
This statement originates from the time when the definition of vitamins was established, where only essential substances were categorized as such. Over time, this list has gradually expanded to include substances that have little in common with the original definition of vitamins (the name "vitamin" was derived from the words "vital" and "amine" = vital amines, yet some substances classified today as vitamins do not contain an amine group and are not essential—such as the referenced vitamin D. Occasionally, vitamins B12 and K2 are also mentioned as other examples, but these are produced by intestinal bacteria, not by our own bodies). However, it remains true that the vast majority of vitamins are essential, meaning the body cannot synthesize them.
This statement originates from the time when the definition of vitamins was established, where only essential substances were categorized as such. Over time, this list has gradually expanded to include substances that have little in common with the original definition of vitamins (the name "vitamin" was derived from the words "vital" and "amine" = vital amines, yet some substances classified today as vitamins do not contain an amine group and are not essential—such as the referenced vitamin D. Occasionally, vitamins B12 and K2 are also mentioned as other examples, but these are produced by intestinal bacteria, not by our own bodies). However, it remains true that the vast majority of vitamins are essential, meaning the body cannot synthesize them.
It is not that this food group is entirely unsuitable for consumption; in fact, it is a rich source of a wide range of substances. However, it is important to consider that the body tends to store toxins in these organs, so it is wise to evaluate the overall benefit of their consumption.
It always makes sense and essentially must make sense because nutrition is always the foundation upon which the appropriateness of using dietary supplements is based. Foods always contain a certain amount of minerals, but their amounts are very variable. They always depend on the method of cultivation, the quality of the soil, and the form of technological processing of the product; for vitamins, it also depends on the storage method (= conditions inducing oxidation).
Nutritional values in applications are based on measurements of nutrient content in foods, but always consider them highly indicative. At ZOF, we created the database by averaging values commonly presented on different continents (the courses are studied by people from virtually all corners of the planet), and in many cases, they differ from databases commonly used in Europe.
Ensuring an adequate amount of minerals is generally not a problem; with vitamins and antioxidants, it is a greater challenge because they are thermolabile and subject to oxidative processes. For these reasons, their supplementation is more crucial than for minerals.
Blood tests are not an ideal (or precise) method for evaluating the nutritional quality of a diet. The body possesses complex homeostatic self-regulation systems whose function, among other things, is to maintain the blood levels of vitamins or minerals within a range with relatively small variations. If the content of the monitored substance in the diet is below average, the body is able to utilize its reserves, and blood tests may not reveal a deficiency in the diet. Exceptions occur in situations where the intake of micronutrients is extremely low over a prolonged period, and the body’s reserves are depleted, leaving the body with no source to draw from, causing the level of the particular substance to fall below normal. Evolution has shaped us into a state where we are able to withstand considerable stress, with the flexibility and adaptability of body systems being quite significant. It is necessary to factor in the individual's uniqueness into this "scheme," meaning their own ability to respond to conditions, which can vary significantly. The result is differences among people that may seem illogical or unfair at first glance, but this is due to the natural tendency of humans to evaluate reality predominantly with the left hemisphere (to categorize, “atomize,” etc.).
The nutrient content in foods is very variable; the body (unless overburdened) can “function” with a significantly lower intake than the commonly presented recommended daily allowances, though in such a state, it may not always operate optimally. The question then is which system in the body will start to suffer first and lead to a condition we refer to as "disease."
The goal should always be to achieve balance in the intake of available nutrients, with ongoing monitoring of the body’s reactions and behavior, which indicate whether our approach to nutrition is appropriate or not.
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.