Supplementation

Supplementation is not a substitute for a varied diet. However, if your diet does not consistently provide enough of certain nutrients, supplements can significantly improve both performance and health. Ideally, we should obtain all nutrients from a diverse diet. In reality, many people fall below recommended levels for some substances over the long term. This can hinder recovery, performance, and overall health.

Supplements suitable for people living in Central Europe include: Omega-3, magnesium, vitamin D, and, for example, probiotics/prebiotics. In any case, it is advisable to undergo laboratory testing and target specific substances that your body lacks.

Omega-3 fatty acids

 • reduce inflammatory processes in the body

• support heart and vascular health

• essential for the brain and mental resilience

Cause of deficiency: In Central Europe, we eat very little fatty fish.

Sources: salmon, mackerel, sardines, flax and chia seeds.

Supplementation: 1–2 g EPA+DHA daily (fish oil, capsules).

Magnesium (Mg)

• involved in energy production within cells

• reduces the risk of muscle cramps

Cause of deficiency: losses through sweat, alcohol, and stress → common deficiency in athletes.

Sources: nuts, seeds, leafy greens, whole grains.

Supplementation: 200–400 mg daily (preferably in the form of citrate or bisglycinate).

Vitamin D

• crucial for immunity, bone health, and hormonal balance

• supports muscle strength

Cause of deficiency: most people lack it from autumn to spring due to low sunlight exposure.

Sources: sunlight, fatty fish, egg yolk.

Supplementation: 1,000–2,000 IU daily (depending on blood levels).

Prebiotics and probiotics

 • healthy gut microbiota = better immunity, digestion, and nutrient absorption

• also impacts mental health (“gut–brain axis”)

Cause of deficiency: stress, antibiotics, processed foods.

Sources:
Probiotics: kefir, yogurt, sauerkraut, kimchi
Prebiotics: fiber from whole grains, fruits, vegetables, legumes

Supplementation: probiotic blends (various bacterial strains), soluble fiber (inulin).

Other common deficiencies in physically active men

Zinc (Zn) – immunity, testosterone production. Often low in people with high sugar and alcohol intake.

Iron (Fe) – mainly in endurance athletes (runners, cyclists), due to losses through sweat and microbleeding in the digestive tract.

Calcium (Ca) – when dairy consumption is low, important for bones and muscle contractions.