Frequently asked questions

The recommended daily amount of potassium for adults is 3500 milligrams.

While you can obtain enough potassium from food, such as avocado, sweet potato, and legumes, this may still be insufficient for some people. Particularly with intensive sports, or if your diet lacks potassium-rich foods, a potassium supplement can be a handy addition. Want to buy potassium or learn more about foods containing potassium? Explore our range or read more about what potassium is.

Zinc is a trace element that is indispensable for the body. Our body cannot produce zinc by itself. No surprise then that it's extremely important to get enough zinc. You can find zinc in large quantities in oysters. Additionally, seeds and kernels, such as hemp seeds or flaxseed, are particularly rich in zinc.

The recommended daily intake for zinc, according to the Health Council, is 9 milligrams for men and 7 milligrams for women. Pregnant women are advised to consume 9 milligrams of zinc per day. The safe upper limit is set at 25 milligrams.

Selenium is a trace element: a mineral that is present in small amounts in the body. It is found in both plant and animal products such as shellfish, grain products, vegetables, fish, and meat. Selenium is an antioxidant, just like vitamin E, vitamin C, and zinc. Antioxidants protect against free radicals, which are harmful substances for our body.

Selenium is involved in various processes in the body:

• Selenium supports the immune system and contributes to good resistance
• Selenium is an antioxidant and protects healthy cells and tissues
• Selenium is essential for the production of thyroid hormones
• Selenium is beneficial for male fertility
• Selenium contributes to normal hair growth and keeps hair strong
• Selenium is good for the nails

The Nutrition Centre recommends a daily intake of 50 to 150 micrograms of selenium for men and women. Pregnant women are advised to consume 75 to 150 micrograms of selenium per day. The safe upper limit is set at 300 micrograms per day.

Iron is a mineral that we absorb from our diet. There are two types of iron, namely haem iron and non-haem iron. Haem iron is mainly found in red meat and is the most absorbable variant. Non-haem iron is found in plant-based sources and is less well absorbed by the body. If you eat a vegan, vegetarian or low meat diet, it is particularly important to maintain your iron intake.

Iron is important for several bodily processes and offers various health benefits:

• Iron contributes to the production and formation of red blood cells

• Iron is good for normal oxygen transport in the body

• Iron helps with fatigue

• Iron supports the body's immune system

• Iron is good for the cell division process

• Iron plays an important role in mental effort and activity

The recommended daily amount of iron is on average 11 milligrams and is slightly higher for women, around 16 milligrams. 

Calcium is an essential mineral and thus indispensable for our body. Many people associate calcium primarily with milk. You can find calcium in dairy, but also in nuts, seeds, raw vegetables, and fruit. For vegans, it can be challenging to get enough calcium through diet alone. Calcium is crucial for bone development and maintaining healthy bones. It's important to consume enough calcium daily.

The recommended daily amount of calcium is on average 1000 milligrams. This equates to 3 to 4 tablets of most calcium supplements.

Vitamin B12 is also known as cobalamin and is one of the eight vitamins in the B vitamin complex. Cobalamin is a water-soluble vitamin that is essential for your body. Unlike other water-soluble vitamins, vitamin B12 can be stored in the body, allowing you to build up a reserve. Vitamin B12 is only found in animal products such as fish, meat, dairy, and eggs. 

The recommended daily amount (RDA) of vitamin B12 is set at 2.8 micrograms per day by the Health Council. Vitamin B12 has no proven adverse effects with a high intake. If you consume too much vitamin B12, your body regulates this itself by, for example, reducing the absorption from food. Moreover, any excess vitamin B12 is naturally excreted. If you do not eat animal products, you have an increased need for vitamin B12, which you can supplement with a well-absorbable B12 supplement. You take a vitamin B12 supplement once a day.

Vitamin K is a collective term for various K vitamins, of which vitamin K1 and vitamin K2 are the most well-known. Vitamin K1 is difficult for our body to absorb, unlike the readily absorbable vitamin K2. Through our Western diet, we primarily intake vitamin K1, as it is found in various green vegetables. A small portion of vitamin K1 can be converted into vitamin K2. We also produce vitamin K2 in our large intestine, but its absorption is limited. Babies receive vitamin K in the womb via the mother. After birth, it is important that babies receive sufficient vitamin K. Read more about vitamin K2 here.

Vitamin K is important for various processes in our body:

• Vitamin K contributes to normal blood clotting
• Vitamin K supports the absorption of minerals in the bones
• Vitamin K plays a role in bone formation and contributes to the maintenance of strong bones

An adequate intake (AI) of 70 micrograms is recommended for vitamin K. In therapeutic advice, the dosage may be slightly higher, ranging between 90 to 180 micrograms. Vitamin K is often combined with vitamin D3 due to their synergistic effect.

Vitamin E is also known as tocopherol. Vitamin E consists of eight different E vitamins, such as alpha, beta, gamma, and delta-tocopherol. Alpha-tocopherol is the most absorbable form, and you can find it in food. Like vitamin C, vitamin E is an antioxidant and protects our body against free radicals. Free radicals are aggressive molecules or atoms that can damage the DNA, proteins, and cells in the body. Read more about vitamin E here.

There is no recommended daily allowance (RDA) for vitamin E, but a reference intake of 12 milligrams per day. This is much lower than what is found in most dietary supplements. The safe upper limit is set at 300 milligrams per day. High doses (more than 268 milligrams per day) can have a blood-thinning effect. This is not necessarily dangerous, but it is something to be aware of, especially when using anticoagulants and before undergoing surgery.

Vitamin D plays a role in many processes in the body:

• Vitamin D is needed for the normal growth and development of children's bones
• Vitamin D contributes to the maintenance of strong bones and teeth
• Vitamin D contributes to the formation of cells and tissues
• Vitamin D contributes to the normal functioning of the immune system

Because sunlight is not always sufficient, it is important to take a vitamin D supplement, especially in autumn and winter. Additionally, certain groups are recommended to always take extra vitamin D:

• Babies
• Pregnant women
• Women from the age of 50
• Men from the age of 70
• People with a tanned or dark skin tone: they produce vitamin D less quickly in the skin from sunlight
• People who dress fully covered
• People who spend little time outdoors

The recommended daily amount varies by age and situation. The general guideline is 10 to 25 micrograms per day. Older adults (70+) often benefit from 20 mcg or more. You can safely take a capsule of 75 mcg daily, depending on your needs. Our vitamin D tablets come in various dosages. When combining multiple supplements, pay close attention to your total intake, and consult our specialists if necessary.

Vitamin C offers various health benefits. Vitamin C contributes to: 

• A strong immune system 
• Good condition of the blood vessels
• A normal energy metabolism
• The formation of collagen which helps to strengthen the skin (from within)
• The normal functioning of the immune system
• Protecting cells against oxidative damage from UV radiation and air pollution due to its antioxidant properties
• The functioning of memory, learning ability, and concentration
• Combating listlessness, fatigue, and tiredness

The minimum recommended daily amount of vitamin C is 75 milligrams per day. However, the optimal daily amount for vitamin C is 1 to 3 grams per day. In some situations, even tens of grams per day are advised. No maximum safe dose has been established. When your body is saturated, you simply excrete the excess vitamin C.

Vitamin B is a collective name for eight different B vitamins, each with its own function, including:

• Vitamin B1: contributes to the normal functioning of the heart and the nervous system
• Vitamin B2: helps maintain normal red blood cells and a normal energy-yielding metabolism
• Vitamin B3: contributes to normal psychological function and the reduction of fatigue
• Vitamin B5: supports normal mental performance
• Vitamin B6: helps regulate hormonal activity and supports the immune system
• Biotin (vitamin B8): contributes to the maintenance of normal hair and skin
• Folic acid (vitamin B11): supports tissue growth during pregnancy and plays a role in the cell division process
• Vitamin B12: contributes to a normal energy-yielding metabolism

Almost all B vitamins, except for vitamin B12, are water-soluble, meaning they cannot be stored by your body.

The recommended daily allowance (RDA) varies for each B vitamin. Sometimes, it may be necessary to take a higher dosage of a vitamin B. In other cases, it might be desirable to use a supplement containing all B vitamins, as these vitamins often work together. In such cases, you would opt for a vitamin B complex. Generally, 50 micrograms of all B vitamins is more than sufficient as a daily dose. For a vitamin B complex, usually, one capsule per day is enough.

Folic acid, or folate, is a vitamin from the B vitamin complex. Humans cannot produce folic acid themselves, so we must obtain it from food or a supplement. Folic acid is a water-soluble vitamin, meaning we do not store reserves in the body. This makes it important to consume folic acid every day. The body of a pregnant woman has a higher need for various supplements, including folic acid. Therefore, it is wise to take extra folic acid.

For adults, the recommended daily allowance (RDA) of folic acid is 300 micrograms per day. The RDA for women who wish to become pregnant or are pregnant is 400 micrograms per day. This dose is standard in every pregnancy multi. An additional intake of 400 micrograms per day, at least four weeks before to a maximum of three months after conception, increases the mother's folate status.

Biotin (vitamin B8) is a water-soluble and essential vitamin that is part of the vitamin B complex. An essential vitamin means that our body needs this vitamin to function properly. Our body cannot store water-soluble vitamins, so we must obtain biotin from our diet. Biotin can be found in various foods such as vegetables, grains, eggs, fish, nuts, and liver. 

Biotin is important for:

• Biotin helps release energy from carbohydrates, fats, and proteins
• Biotin is good for hair condition and normal hair growth
• Biotin nourishes the skin from within and supports its restorative ability
• Biotin contributes to normal psychological functions such as concentration, learning ability, memory, and a good mental balance
• Biotin is beneficial for the mucous membranes
• Biotin has a positive influence on the functioning of the nervous system

An adequate intake (AI) for biotin is set at 40 micrograms per day for adults. The AI is an estimate of the lowest amount of nutrients sufficient for almost all individuals in a particular group. There is no upper limit for biotin as no adverse effects are known with high intakes. Therefore, it can be taken in high doses very safely. Supplements are available from 1000 to as much as 5000 micrograms per dosage. For both dosages, 1 capsule per day is recommended. 

Quercetin is a natural, lemon-yellow pigment belonging to the flavonoids, a subgroup of bioflavonoids. Previously, quercetin was also known as vitamin P. It is found in a variety of plant-based foods such as apples, berries, citrus fruits, cabbages, red onions, as well as in tea, nuts, and cocoa.

Quercetin has an antioxidative effect and protects cells from harmful influences, also known as free radicals, such as UV radiation and air pollution. Quercetin is often combined with other substances, such as vitamin E and zinc.

• Vitamin E and zinc have cell-protecting properties

• Vitamin E and zinc support the immune system, thereby contributing to good resistance

• Vitamin E and zinc help protect healthy body cells against oxidative damage from air pollution and UV radiation

In principle, we obtain enough quercetin through our diet.

In principle, we get enough probiotics from food, and supplementation is usually not necessary.

Omega 3 consists of a group of 3 polyunsaturated fatty acids, namely ALA, EPA, and DHA. ALA: alpha-linolenic acid is the plant-based variant of omega 3. DHA: docosahexaenoic acid and EPA: eicosapentaenoic acid are both animal-based variants of omega 3. Omega 3 fatty acids are present in all our cells where they play an important role in your health. The main source of EPA and DHA is oily fish such as salmon, herring, sardines, mackerel, and trout. Want to know more? Learn all about EPA and DHA here. Besides omega 3, there are two other fatty acids, namely omega 6 and omega 9.

Fish oil is refined oil derived from fish and is the richest source of omega 3 fatty acids. When we talk about fish oil, we are referring to the functional substance, omega 3.

Omega 3 supports the body in various ways:

• DHA is good for vision

• DHA is good for brain function

• EPA and DHA contribute to maintaining normal fat levels in the blood

• EPA and DHA help maintain normal blood pressure

• EPA and DHA are good for the heart

• ALA helps maintain normal cholesterol levels in the blood

The recommendation is to take a combination of at least 250 milligrams of EPA and DHA daily to experience the health benefits. However, an optimal dosage is a combination of EPA and DHA between 500 and 1000 milligrams. If you do not eat oily fish at least twice a week, it is advised to take a pure omega 3 supplement for support. It is therefore extra important for vegans and vegetarians to pay attention to their intake of EPA and DHA. Fortunately, there is a good plant-based alternative to fish oil, namely algal oil. Some algal oil contains only DHA. It is best to choose a product that contains both DHA and EPA.

Glucosamine is found in almost all tissues in the body. We produce glucosamine ourselves, however, its production decreases as we age. There are different types of glucosamine, including glucosamine sulphate, glucosamine hydrochloride, and N-Acetylglucosamine. Glucosamine is not present in large quantities in food, so we rely on our own production.

We produce glucosamine ourselves and, in principle, do not need supplementation until a certain age. If you have an increased need for glucosamine, you can take a glucosamine supplement. It is then advisable to seek advice from our health coaches via the online chat, in our shops, or consult your GP because there are different formulations.

Antioxidants are nutrients that protect our body from oxidative damage caused by things like UV radiation, toxins, and oxygen. Antioxidants can neutralise so-called "free radicals." Free radicals are reactive particles that form in our body as a by-product of our metabolism and fat burning. External factors, such as smoking, environmental pollution, pesticides, and radiation, can increase the production of free radicals. Due to their high reactivity, they can damage cells and tissues. Various types of nutrients can have antioxidant effects. Consider vitamins, minerals, enzymes, and (bio)flavonoids. (Bio)flavonoids are an extensive group of plant substances that contribute significantly to the bright colours of many fruits, vegetables, herbs, and flowers. Well-known antioxidants include vitamin C, vitamin E, zinc, and selenium. Want to know more? Read all about antioxidants here.

Antioxidants are important because they protect the tissue and DNA in our body cells from free radicals. They protect our body from the inside out.

There are many different antioxidants. With a varied diet, we generally consume all of them. Antioxidants are also found in various compositions in dietary supplements, and the recommended daily amount varies per antioxidant. Get advice online in the chat or in-store about the best antioxidants for your personal situation.

Amino acids are important for several processes in the body:

• Amino acids are important for maintaining strong bones

• Amino acids are responsible for forming new muscle tissue

• Amino acids are important for the transport and storage of nutrients 

• Amino acids support digestion 

• Amino acids are important for building and maintaining muscles

• Amino acids assist in wound healing and recovery

In principle, everyone with a varied diet gets enough amino acids. If you have an increased need for a specific purpose, such as recovery or intensive sport, you can take an additional amino acid supplement. Get advice in-store to find out which amino acid supplement suits you best.

Q10 naturally occurs in our bodies and is produced in the liver. Additionally, Q10 can also be sourced from foods. You can primarily find Q10 in animal products, but also in dark green vegetables, such as broccoli and spinach.

Q10 is involved in various processes in the body:

• Q10 is an antioxidant and protects the body against harmful substances such as UV radiation and air pollution

• Q10 contributes to the energy production in our cells

In principle, you produce enough Q10 yourself and also get sufficient amounts through your diet. When you have an increased need or do not produce enough Q10 yourself, a Q10 supplement can be supportive. 

The green-lipped mussel is also known as Perna canaliculus or Green-lipped Mussel and comes from New Zealand. Green-lipped mussel contains many interesting substances. The most well-known substances in green-lipped mussel are glucosamine, chondroitin, and all omega 3 fatty acids, including EPA and DHA. This type of mussel is a popular supplement. Several patented preparations have now been developed, such as GlycOmegaPLUSTM, Lyprinol, and GLMax. The green-lipped mussel products from Vitaminstore contain the very pure green-lipped mussel patent GlycOmegaPLUSTM. Lyprinol® (PCSO-524) is a stabilised lipid extract, available from brands such as Vitals. GLMax™ is the form used in the Synofit products.

The Green-lipped Mussel is sustainably farmed in New Zealand. Thanks to its high content of natural fatty acids and building blocks for joints (glucosamine and chondroitin), the Green-lipped Mussel is very popular as a supplement. Green-lipped Mussel capsules are easy to take and contain a concentrated extract, often combined with curcumin (the active ingredient in turmeric) or vitamin C for an enhanced effect.