Vitamin D, C, zinc and more: what suits children, athletes and older adults?
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The common basis, plus profiles 1 and 2
For almost every target group, vitamin D, vitamin C and zinc form the basis: for all three it has been established that they contribute to the normal function of the immune system. On top of that, people sometimes choose other additions, depending on their situation. You can read more background in our blogs on the immune trio, mushrooms and colostrum, elderberry and antioxidants.
Follow the recommended daily dose on the label of each product and add up the total intake per nutrient when combining products.
Profile 1 — Adults without specific risk factors
A varied diet is the basis. People who want to supplement often choose:
- Vitamin D according to the advice of the Dutch Health Council, for example Vitals D3.
- Vitamin C, for example Plantforce Vegan Vitamin C Complex (our own brand) or Vitals Ester-C.
- Zinc, for example Vitals Zinc Bisglycinate.
- Or a multivitamin as a broad basis, such as Vitals Elke Dag.
Profile 2 — Families with children (4-12 years)
For children, a varied diet is the basis. The Dutch Health Council advises children up to 4 years to take 10 micrograms of vitamin D daily, and also older children with dark skin or who rarely go outside.
- Vitamin D: drops are easy to dose, such as Vitals D3 Drops. Follow the dose for your child's age.
- Vitamin C and zinc: choose a children's product or children's multivitamin with a dose suited to their age.
- DHA: for example Nordic Naturals Children's DHA, if your child eats little fish.
For children under 4 and babies, always consult the child health clinic or your GP.
Profiles 3 to 5: seniors, athletes, and knowledge workers
Profile 3 — Older people (60+)
As you get older, absorption of B12 from food can decrease and the skin produces less vitamin D. That is why many older people choose:
- Vitamin D — the Dutch Health Council advises people over 70 to take 20 micrograms a day, for example Vitals D3 or KD Ultra as a combination of D3 and K2. Note: KD Ultra contains 100 micrograms of vitamin D per capsule, equal to the tolerable upper level; do not combine it with other vitamin D supplements.
- Vitamin C and zinc at the recommended daily dose.
- B12 — vitamin B12 contributes to the normal function of the immune system.
- A multivitamin for people over 50, such as Vitals Elke Dag 50+.
- Optional: Vitals AHCC, a mushroom extract for which no health claims are authorised.
Profile 4 — Athletes in a training period
Intensive exercise demands a lot from the body, especially combined with little sleep.
- Vitamin C — vitamin C contributes to maintaining the normal function of the immune system during and after intense physical exercise (with a daily intake of 200 mg in addition to the recommended daily intake).
- Vitamin D, for example Vitals D3 or Nordic Naturals Ultimate Omega-D3 Sport (combined with omega-3).
- Zinc at the recommended daily dose.
- Magnesium and electrolytes, for example Trace Mega-Mag or Trace Endure. Magnesium contributes to electrolyte balance and normal muscle function.
- Colostrum, such as Big Food Whole Colostrum (our own brand); no health claims are authorised for colostrum.
Profile 5 — Knowledge workers in winter
Long working days indoors mean little sun. For this group:
- Vitamin D, C and zinc at the recommended daily dose.
- Magnesium, for example Vitals Magnesium with Taurine. Magnesium contributes to the reduction of tiredness and fatigue.
- Optional: a Cognitive Blend, L-theanine or reishi; no health claims are authorised for these.
Frequently asked questions about immune supplements by target group
Can I just take one multivitamin instead of separate supplements?
Can I just take one multivitamin instead of separate supplements?
A multivitamin provides a broad basis, usually in doses around the reference intake. If you have a specific need, such as extra vitamin D according to the advice of the Dutch Health Council, a separate supplement can be added. Do add up the total intake.
How do I know which profile I am?
How do I know which profile I am?
Some people fit several profiles at once (for example a working parent and an athlete). Decide what matters most to you and choose the profile that fits best. If in doubt, consult your GP or a dietitian.
Can I temporarily take more than the label says?
Can I temporarily take more than the label says?
No, always follow the recommended daily dose on the label. For zinc the tolerable upper level is 25 mg a day and for vitamin D 100 micrograms a day, from all sources combined. If you feel ill or symptoms persist, see your GP.
When is professional guidance needed?
When is professional guidance needed?
If you often catch colds, symptoms last longer than two weeks or you have a medical condition, talk to your GP. Supplements do not remove underlying causes.
Where do I start?
Where do I start?
Start with vitamin D according to the advice of the Dutch Health Council, possibly supplemented with vitamin C and zinc or a multivitamin. For all three it has been established that they contribute to the normal function of the immune system.
Profile 6 and 7 — and what to avoid
What to avoid
Profile 6 — Pregnancy and breastfeeding
During this period the need for various nutrients changes and a supplement calls for extra care. Always consult your midwife or doctor.
- Folic acid: the advice is 400 micrograms a day from 4 weeks before conception up to and including the 10th week of pregnancy. Folate contributes to maternal tissue growth during pregnancy.
- Vitamin D: the Dutch Health Council advises pregnant and breastfeeding women to take 10 micrograms daily.
- DHA: maternal intake of DHA contributes to the normal brain and eye development of the foetus and breastfed infants (with a daily intake of 200 mg of DHA in addition to the recommended 250 mg of omega-3 fatty acids).
- Vitamin C and zinc from food or a pregnancy multivitamin.
During this period, do not use Lion's Mane, mushroom extracts, adaptogens or high-dose herbs without advice.
Profile 7 — Vegan or plant-based
In addition to the general approach, B12, iodine, vitamin D and omega-3 deserve extra attention:
- Plantforce Vegan B-Complex (our own brand) for B vitamins, including B12.
- Plantforce Vegan Omega-3 Algae Oil for DHA and EPA.
- KiKi Health Sea Kelp for iodine.
- Plantforce Vegan Vitamin C Complex for vitamin C.
- Vitals Zinc Bisglycinate (vegan).
- Arthur Andrew KD Ultra for vegan D3 and K2 (100 micrograms of vitamin D per capsule; do not combine with other vitamin D).
What to avoid
- More zinc than the tolerable upper level of 25 mg a day; long-term high doses are not recommended.
- Mega-doses of vitamin C without a reason.
- Herbs as the main approach instead of a varied diet.
- Forgetting sleep, exercise and a healthy diet.
- Waiting too long to see your GP if symptoms are serious or persistent.
Which supplement suits you depends on your situation, lifestyle and stage of life. For most people, vitamin D, C and zinc are the basis. Don't start too much at once: choose two or three products that really suit you and always follow the recommended daily dose.
Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.
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