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

Nutritional supplements can help you in your health and performance  sustainably. But have you ever taken a closer look at the ingredients list? The active ingredients,  i.e. vitamins or minerals, are usually in the foreground - but the quality of the so-called fillers is often overlooked. They can have a major influence on the effectiveness, tolerability and even the long-term effects of your supplement.

You're probably wondering why these are even needed. An example: vitamin D3 dropsThe vitamin itself is dosed in minimal amounts, often in the microgram range, which is why carriers such as oil or other fillers are necessary to ensure a convenient dosage form.

Why are fillers used in dietary supplements?

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

1. Ensure dosability: Active ingredients such as vitamin K and D are required in such small quantities that they could not be dosed evenly without carriers.
2. Improve absorption: Fillers such as oils help fat-soluble molecules to be better absorbed by the body.
3. Increase stability: They protect sensitive active ingredients from oxidation or moisture.
4. Create consistency: Fillers ensure a uniform texture for drops, powders or tablets.
5. Facilitate the production process: They prevent lump formation, improve flowability and enable automated production.

What fillers are there 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 obtained from coconut oil. It consists of medium-chain fatty acids, which are digested and metabolized faster than long-chain fatty acids.
• Function: MCT oil serves as a carrier for fat-soluble vitamins such as vitamin D, E or K. It improves the absorption of these active ingredients in the body.
• Advantages: It turns out that MCT oil not only increases the bioavailability of fat-soluble vitamins, but also provides energy quickly without affecting blood sugar levels. It is processed directly in the liver and supports the lipid metabolism, which is particularly interesting for people on a ketogenic diet or with longevity goals.
• Disadvantages: High-quality MCT oil can be more expensive than alternatives such as soybean oil.  In  In very high quantities it can also cause digestive problems.

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  cheap on  can 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 large quantities it can have a laxative effect, although this is less common than with other fiber. supplements with acacia fiber powder as a filler usually contain only very small amounts.

3. Microcrystalline cellulose

• Origin: This filler is obtained 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 effect on blood sugar levels or metabolism. Its safety has been confirmed by the European Food Safety Authority (EFSA).
• Disadvantages: Microcrystalline cellulose does not offer any additional health benefits because 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 thickener and fiber in dietary supplements and foods.
• Advantages: It has prebiotic properties and can support gut health by encouraging the growth of beneficial bacteria. It also stabilizes the consistency of powders and liquid supplements. Guar gum has also been shown to help regulate blood sugar levels by slowing down the rate at which carbohydrates are digested.
• 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 very small amounts in dietary supplements.

5. Flaxseed flour

• Origin: Flaxseed flour is produced by grinding flaxseed.
• Function: It acts as a fiber and volume agent and provides additional omega-3 fatty acids.
• Advantages: 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  an effect on the hormone balance  Flaxseed flour has been shown to have a positive effect on the cholesterol levels can have.
• Disadvantages: In large quantities it can have a laxative effect or cause flatulence because it is very high in fiber.

6. Rice flour

• Origin: Ground rice grain.
• Function: Rice flour is used as a hypoallergenic volume agent.
• Advantages: Rice flour is very inexpensive and also gluten-free, making it particularly suitable for people with celiac disease or gluten intolerance. It has a mild taste and is versatile.
• Disadvantages: It lets the blood sugar levels and does not provide any additional fiber or nutrients that could increase health value. Paradoxically, some manufacturers use it in products that actually stabilize blood sugar and insulin resistance to prevent.

7thmagnesium stearate

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

fillers in dietary supplements

Which supplements should you pay particular attention to when it comes to 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 the effectiveness but also the tolerability of the productHere are the main categories:

Fat-soluble vitamins (e.g. 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 cause allergies.
• Recommended fillers: High-quality carrier oils such as MCT oil or avocado oil.
• What to look out for? Watch for soybean oil or saturated synthetic fats, which may be potentially inferior or allergenic.

probiotics and prebiotics

• Why is it important? Probiotic cultures are delicate and require a stable environment. Bulking agents can affect their effectiveness or serve as prebiotic support.
• Recommended fillers: Acacia fiber or guar gum as prebiotic fiber.
• What to look out for? Watch out for maltodextrin, as it can increase blood sugar levels and intestinal microbiome can have a negative impact.

Minerals (e.g. magnesium, calcium, iron)

• Why is it important? Minerals may need to be taken in larger quantities, requiring more fillers in tablets or powders. Poor quality fillers could inhibit absorption.
• Recommended fillers: Microcrystalline cellulose and acacia fiber
• What to look out for? Watch for artificial colors or high amounts of magnesium stearate.

Antioxidants (e.g. curcumin, resveratrol, coenzyme Q10)

• Why is it important? Antioxidants are often poorly bioavailable and require appropriate fillers to improve their absorption.
• Recommended fillers: MCT oil, lecithin (for better absorption).
• What to look out for? Cheap fillers such as 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 harm health in the long term.
• Recommended fillers: Natural thickeners such as guar gum or linseed flour.
• What to look out for? Watch out for maltodextrin, which is often used as a filler but can negatively affect blood sugar levels.

children's and pregnancy preparations

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

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 colors or artificial preservatives.

What should you pay attention to when buying supplements?

The quality of the fillers can make the difference between a high-quality and a low-quality dietary supplement. Here are some things you can pay particular attention to:

1. Check the ingredients list: Fillers such as acacia fiber, MCT oil or guar gum are natural and harmless alternatives to synthetic substances such as magnesium stearate.
2. Prefer quality label products: Products that do not contain unnecessary additives are often of higher quality.
3. Avoid allergens: Be aware of possible allergens such as soy or gluten.
4. Transparency of manufacturers: Companies that disclose their ingredients and pay attention to quality are more trustworthy. Also look for regular laboratory certificates from independent institutes.
5. Take advantage of prebiotic benefits: Fillers such as acacia fiber or guar gum offer additional health benefits, especially for gut health.
6. Shape and capsule shell: The packaging of the ingredients is also crucial to ensure that they reach the right place in the body. Pay attention to the quality of the form and capsule shell

Conclusion

In summary, it can be said that a closer look at the ingredients list helps you choose a product that is not only safe but also optimal for your health and longevity goals. Because what we eat every day has a lasting impact on our healthTake your time to choose the right product and trust certificates that confirm quality and testing.