You cannot feel bone density loss directly. If you suspect that your bones are not storing enough minerals such as calcium, magnesium, phosphorus, boron or silicon, a bone density measurement is advisable.

The muscles require protein for regeneration and growth, as well as the micronutrients magnesium, vitamin D and the B vitamins. BCAA can also be helpful – that is, branch chain amino acids.

Whether vitamin tablets or capsules make sense depends on various factors, including diet, health status and individual needs. When vitamin tablets or capsules may be useful: Deficiencies: if a vitamin deficiency is diagnosed, vitamin supplements may be necessary to compensate for this. Specific stages of life: pregnant women, breastfeeding mothers, elderly people or children in growth phases may have an increased need for certain vitamins Restricted nutrition: people who eat vegan or vegetarian diets may be at higher risk of vitamin deficiencies (such as B12). Health conditions: certain diseases or medications may affect the absorption and need for vitamins, which may make supplementation recommended. Increased physical activity: athletes or people with very active lifestyles may have an increased need for certain vitamins. Multivitamin preparations such as the multi-spectrum 24/7® from BIOGENA in particular can represent a valuable addition to a balanced diet. It contains all the vitamins in one capsule. 

Mild movement that promotes blood flow and the intake of magnesium preparations. BCAA, glutamine, quercetin and protein powder can also support regeneration and thus promote the healing process in sore muscles.

Special supplements can help us to avoid bone breakdown, or even improve bone density. Recommended preparations are based on the latest study findings and not only provide the bone classics calcium, vitamin D3 and vitamin K2, but also lesser-known bone nutrients such as magnesium, phosphorus, zinc, manganese and boron, which contribute to the strengthening of bones.

There are a number of deficiencies that can indirectly contribute to the development of cravings. These include: magnesium deficiency, iron deficiency, chromium deficiency, a deficiency in omega-3 fatty acids, and lack of sleep.

To keep your body running at full speed, it needs the right building blocks: Carbohydrates – provide quick and long-lasting energy Proteins – essential for muscle building and regeneration Fats – provide sustained energy, especially in endurance sports Magnesium and potassium – support muscle function and prevent cramps Iron – essential for oxygen transport Water and electrolytes – prevent dehydration and keep you performing at your best

A balanced diet, a year-round good vitamin D supply and regular exercise are crucial. In addition, special preparations with vitamin D, vitamin K2, calcium and magnesium can help to promote bone health and prevent osteoporosis.

Stress in the body can be reduced by various natural mechanisms. Regular exercise reduces stress hormones such as cortisol and releases happiness hormones. B vitamins, magnesium and omega-3 fatty acids support nerve metabolism and stress resistance. Sufficient sleep activates the body's own regeneration processes. Laughing and positive social contacts also release endorphins and lower the cortisol level. Time spent in nature demonstrably reduces stress hormones – just 20 minutes in a green space can measurably lower the stress level.

Iron should not be taken at the same time as dairy products or supplements containing calcium and magnesium. It is advisable to space out the intake by at least two hours. Coffee, black and green tea should also be taken separately from iron, as their ingredients can inhibit the absorption of iron in the body.