Fillers in food supplements: What's really in them?

Dietary supplements can sustainably support your health and performance . But have you ever taken a closer look at the ingredient list? The active ingredients, such as vitamins or minerals, are usually in the foreground – but the quality of the so-called fillers is often overlooked. However, they can have a significant impact on the effectiveness, tolerability, and even the long-term effects of your supplements.

You're probably wondering why they are even needed. One example: Vitamin D3 drops. The vitamin itself is dosed in minimal amounts, often in microgram ranges, which is why carriers like oil or other fillers are necessary to ensure a practical form of administration. 

Why are fillers used in dietary supplements?

Fillers are indispensable in many supplements.They serve various important functions, such as:

1. Ensuring dosage: Active ingredients such as Vitamin K and D are needed in such small amounts that they could not be dosed evenly without carriers.
2. Improving absorption: Fillers like oils help the body to better absorb fat-soluble molecules.
3. Increasing stability: They protect sensitive active ingredients from oxidation or moisture.
4. Creating consistency: Fillers ensure an even texture in drops, powders, or tablets.
5. Facilitating the production process: They prevent clumping, improve flowability, and enable automated manufacturing.

What fillers are available, and do they have an effect?

Fillers vary greatly in their function and effect. Here are some common examples, including their advantages and disadvantages:

1. MCT oil (medium-chain triglycerides)

• Origin: MCT oil is usually derived from coconut oil. It consists of medium-chain fatty acids that are digested and metabolized faster than long-chain fatty acids.
• Function: MCT oil serves as a carrier for fat-soluble vitamins such as vitamins D, E, or K. It enhances the absorption of these active ingredients in the body.
• Advantages: It has been shown that MCT oil not only increases the bioavailability of fat-soluble vitamins but also provides quick energy without affecting blood sugar levels.It is processed directly in the liver and supports the fat metabolism, which is particularly interesting for individuals with a ketogenic diet or longevity goals.
• Disadvantages: High-quality MCT oil can be more expensive than alternatives like soybean oil. In very high amounts, it can also cause digestive discomfort. 

2. Acacia Fiber Powder

• Origin: This powder is obtained from the resin of acacia trees.
• Function: It serves as a bulking agent and at the same time as a fiber with prebiotic properties, which can positively affect the gastrointestinal tract.
• Advantages: Acacia fiber is a soluble fiber that is slowly fermented in the intestine.This promotes the growth of healthy gut bacteria and reduces bloating compared to other fibers. 
• Disadvantages: In high amounts, it can have a laxative effect, which is, however, less common than with other fibers. Supplements containing acacia fiber powder as a filler usually contain only very small amounts.

3. Microcrystalline Cellulose

• Origin: This filler is derived from plant cellulose.
• Function: Microcrystalline cellulose increases the volume of tablets and provides stability and binding.
• Advantages: It is tasteless, calorie-free, and hypoallergenic. Since it is not digested, it has no impact on blood sugar levels or metabolism. Its safety has been confirmed by the European Food Safety Authority (EFSA).
• Disadvantages: Microcrystalline cellulose offers no additional health benefits as it is not absorbed by the body. 

4. Guar gum

• Origin: This flour is obtained from the seeds of the guar plant.
• Function: Guar gum is used as a thickening agent and fiber in dietary supplements and foods.
• Benefits: It has prebiotic properties and can support gut health by promoting the growth of beneficial bacteria. Additionally, it stabilizes the consistency of powders and liquid supplements. It has also been shown that guar gum can help regulate blood sugar levels by slowing down the digestion rate of carbohydrates.
• Disadvantages: It can cause bloating or mild stomach discomfort in sensitive individuals, especially when consumed in large quantities. However, like other fillers, it is used in dietary supplements in very small amounts.

5. Flaxseed Meal

• Origin: Flaxseed meal is produced by grinding flaxseeds.
• Function: It acts as a fiber and bulking agent and provides additional Omega-3 fatty acids.
• Benefits: Flaxseeds are known for their anti-inflammatory properties and support healthy digestion. They are also rich in lignans, which act as plant-based antioxidants and can have an effect on hormonal balance .It has been shown that flaxseed flour can have a positive effect on cholesterol levels. Disadvantages: In high amounts, it can have a laxative effect or lead to bloating, as it is very high in fiber. 6. Rice flour Origin: Ground rice grain. Function: Rice flour is used as a hypoallergenic bulking agent. Advantages: Rice flour is very cost-effective and is also gluten-free, making it particularly suitable for people with celiac disease or gluten intolerances. It has a mild taste and is versatile in use. Disadvantages: It causes blood sugar levels to rise and does not provide additional fiber or nutrients that could enhance health value.Paradoxically, it is used by some manufacturers precisely in products that are supposed to stabilize blood sugar and prevent insulin resistance. 

7. Magnesium stearate

• Origin: A compound of magnesium and stearic acid.
• Function: Serves as a lubricant to prevent powders from sticking during production.
• Advantages: It facilitates the production of capsules and tablets and improves their consistency.
• Disadvantages: Magnesium stearate is criticized because, in high amounts, it could inhibit the absorption of active ingredients. However, there is no conclusive evidence to confirm this concern.

Fillers in dietary supplements

Which supplements should you pay special attention to the fillers?

With some types of dietary supplements, you should pay special attention to the fillers they contain.The quality and properties of the fillers can not only influence the effectiveness but also the compatibility of the product. Here are the main categories:

Fat-soluble vitamins (z.B. Vitamin D, Vitamin E, Vitamin K)

• Why is it important? Fat-soluble vitamins require suitable carriers to improve their absorption in the body. Inferior fillers such as cheap oils (e.g., soybean oil) can oxidize or trigger allergies.
• Recommended fillers: High-quality carrier oils like MCT oil or avocado oil.
• What to watch out for? Be cautious of soybean oil or saturated synthetic fats that may be potentially inferior or allergenic.

Probiotics and Prebiotics

• Why is it important? Probiotic cultures are sensitive and require a stable environment. Fillers can affect their effectiveness or serve as prebiotic support.
• Recommended fillers: Acacia fiber or guar gum as prebiotic fibers.
• What to look out for? Watch out for maltodextrin, as it can raise blood sugar levels and negatively affect the gut microbiome.

Minerals (z.B.Magnesium, Calcium, Iron)

• Why is it important? Minerals may need to be taken in larger quantities, which requires more fillers in tablets or powders. Inferior fillers could inhibit absorption.
• Recommended fillers: Microcrystalline cellulose and acacia fiber
• What to watch out for? Watch out for artificial colorings or magnesium stearate in high amounts.

Antioxidants (e.g.Curcumin, Resveratrol, Coenzyme Q10)

• Why is it important? Antioxidants are often poorly bioavailable and require suitable fillers to improve their absorption.
• Recommended fillers: MCT oil, lecithin (for better absorption).
• What to look for? Cheap fillers like soybean oil or unnecessary binders could limit effectiveness.

Protein powder and amino acids

• Why is it important? Protein powders are consumed in large quantities, and low-quality fillers could negatively impact health in the long term.
• Recommended fillers: Natural thickeners like guar gum or flaxseed meal.
• What to watch out for? Be cautious of maltodextrin, which is often used as a filler - it can negatively affect blood sugar levels.

Children's and pregnancy supplements

• Why is it important? These target groups have particularly sensitive systems, and allergens or questionable additives should definitely be avoided.
• Recommended fillers: Acacia fiber, olive oil, rice flour.
• What to look out for? Avoid additives such as titanium dioxide, artificial sweeteners, or colorants.

Multivitamin supplements

• Why is it important? Multivitamins often contain many ingredients and require fillers to stabilize the formulation.
• Recommended fillers: Microcrystalline cellulose, acacia fiber, guar gum.
• What to look out for? Avoid products with unnecessary colorants or artificial preservatives.

What should you pay attention to when buying supplements?

The quality of fillers can make the difference between a high-quality and a low-quality dietary supplement. Here’s what you can particularly pay attention to:

1. Check the ingredient list: Fillers like acacia fiber, MCT oil, or guar gum are natural and harmless alternatives to synthetic substances like magnesium stearate.
2. Prefer quality label products: Products that avoid unnecessary additives are often of higher quality.
3. Avoid allergens: Pay attention to possible allergens like soy or gluten.
4. Transparency of manufacturers: Companies that disclose their ingredients and focus on quality are more trustworthy.Pay attention to regular laboratory certificates from independent institutions.
5. Utilize prebiotic benefits: Fillers like acacia fiber or guar gum offer additional health benefits, especially for gut health.
6. Form and capsule shell: The packaging of the ingredients is also crucial to reach the right place in the body. Pay attention to the quality of form and capsule shell

Conclusion

In summary, a close look at the ingredient list helps you choose a product that is not only safe but also optimal for your health and your longevity goals. Because what we consume daily has a lasting impact on our health.Take your time to choose the right product and trust in certificates that confirm quality and testing.