The Essential Guide to Nutritional Supplements

Nutritional supplements are integral to meeting the challenge of fulfilling dietary needs while juggling the demands of work, life and fitness.

They epitomise convenience when it comes to your nutrition, packing an array of cognitive and physiological benefits in easy-to-take capsules, tablets, softgels and more.

But with so many options to choose from, how do you decide which nutritional supplement to take?

This pertinent question is central to our essential guide to nutritional supplements, which brings you clear and concise scientific insights on how 7 common categories of ingredients in nutritional supplements benefit the body and mind.

What is a nutritional supplement?

Nutritional supplements - also known as ‘dietary supplements’, or simply ‘supplements’ - are products formulated to bolster your diet.

Packed with micronutrients derived from a range of sources, supplements support everything from your physical vitality to your cognitive functions, giving you a solid platform to steadily build your levels of health and wellness.

This isn’t to say supplements are merely a back-up to daily dietary needs - that would be an understatement which devalues the true potential of nutritional supplementation.

From a purely objective standpoint, there is a wealth of scientific evidence supporting the contributions supplements make to an extensive range of physical and cognitive functions, giving you the platform you need to feel better, perform better and live better.

Do supplements actually work?

The short answer is yes - supplements do actually work, provided they meet a couple of key criteria.

Firstly, the supplement needs to have the right combination of high-quality ingredients, and in the right amounts, to actually do what it claims to do.

In other words, if you're taking a supplement to support your skin health, then you’ll want to ensure it contains the right ratio of ingredients like marine collagen and vitamin C, which are proven to contribute to skin tone and texture.

If the balance of these ingredients isn’t quite right, or if the combination of ingredients isn’t ideal, then the supplement may not work to deliver the results you’re hoping for.

The other factor that determines whether supplements actually work is whether they’re taken alongside a healthy diet.

As the name suggests, nutritional supplements are there to supplement your diet, not to replace it. If your diet lacks balance, or if you’re relying too heavily on supplements to make up for poor nutrition, then there’s every chance your body won’t be able to fully absorb or use the nutrients from the supplement.

What does the ‘NRV’ of a nutritional supplement mean?

NRV, which stands for Nutrient Reference Value, is a measure of how much of a specific nutrient you should try to consume each day.

NRV is normally shown as a percentage denoting how much of the daily intake is provided by a single serving of the supplement.

For instance, OneVit Biotin contains 20,000% of the NRV of biotin, which means one serving of OneVit Biotin gives you 200 times the daily dose of biotin. With OneVit Biotin, this exceptionally high NRV is intended to help prevent a deficiency (given biotin is a water-soluble vitamin that the body struggles to keep hold of).

Paying attention to the NRV of the ingredients in a nutritional supplement can help you make smarter, more informed decisions when selecting supplements. This ensures you're neither exceeding nor falling short of your nutritional needs.

What’s inside nutritional supplements?

Nutritional supplements pack a powerful mix of vitamins, minerals, botanical compounds/extracts, amino acids, enzymes, fatty acids and probiotics.

The exact ingredients can vary depending on the form - whether it’s a tablet, capsule, softgel or otherwise. In any case, the variety of ingredients in nutritional supplements is intended to provide wide-ranging support to fit your needs and lifestyle.

Vitamins

Vitamins are micronutrients extracted from organic sources such as fruits and vegetables. They’re nature’s way of nourishing produce with the nutrients you need to catalyse a vast number of physiological processes, ranging from immune health to energy production.

• Vitamin A - Vitamin A helps strengthen immune responses, aids vision and promotes skin and hair health. Vitamin A is available as beta-carotene, a ‘provitamin’ that is converted into vitamin A in the body after ingestion, in OneVit Complete Multivitamin.
• Vitamin C - Vitamin C supports immune strength, contributes to energy levels and promotes skin health by aiding collagen synthesis. OneVit Vitamin C and OneVit Marine Collagen Complex both contain vitamin C.
• Vitamin D3 - also known as cholecalciferol, vitamin D3 helps balance mood, promotes immune strength, and supports skeletal health. OneVit Vitamin D3 and K2, OneVit Deep Sleep Complex, OneVit Mushroom Complex and OneVit Complete Multivitamin contain vitamin D3.
• Vitamin E - supports skin health, promotes vision and helps strengthen immune responses. OneVit Complete Multivitamin contains 100% of the NRV of vitamin E per serving.
• Vitamin K1 - also known as phylloquinone, vitamin K1 aids blood clotting to speed up the healing of wounds. OneVit Complete Multivitamin contains 30µg of vitamin K1, which is 40% of the NRV of vitamin K1
• Vitamin K2 - also known as menaquinone, vitamin K2 contributes to blood clotting, but less directly when compared to vitamin K1. OneVit Vitamin D3 and K2 contains 100µg of vitamin K2, which is 133.3% of the NRV of vitamin K1.
• Vitamin B1 - also known as thiamine, vitamin B1 converts carbohydrates into energy, supports nerve functions, and aids energy metabolism in cells. OneVit B Complex and OneVit Complete Multivitamin contain vitamin B2.
• Vitamin B2 - also known as riboflavin, vitamin B2 helps convert macronutrients into energy, promotes cognitive performance, and aids nerve signal transmission. OneVit B Complex and OneVit Complete Multivitamin contain vitamin B2.
• Vitamin B3 - also known as nicotinamide, vitamin B3 contributes to heart health, helps balance blood cholesterol levels, and reduces the risk of high blood pressure. OneVit B Complex and OneVit Complete Multivitamin contain vitamin B3.
• Vitamin B5 - also known as pantothenic acid, vitamin B5 supports cell respiration, converts macronutrients into energy, and helps balance blood cholesterol levels. OneVit B Complex and OneVit Complete Multivitamin contain vitamin B5.
• Vitamin B6 - also known as pyridoxine, vitamin B6 promotes red blood cell production, contributes to improving mood, and supports cardiovascular health. OneVit B Complex and OneVit Complete Multivitamin contain vitamin B6.
• Vitamin B7 (Biotin) - Biotin promotes hair strength, helps rejuvenate the skin, and contributes to fortifying the nails. OneVit Biotin and OneVit Complete Multivitamin both contain biotin, with OneVit Biotin in particular containing 20,000% of the NRV of biotin to protect against a deficiency.
• Vitamin B9 (Folic Acid) - also known as folate, vitamin B9 aids red blood cell maturation and nervous system functions, in addition to supporting foetal health during pregnancy. OneVit B Complex and OneVit Complete Multivitamin contain folic acid.
• Vitamin B12 - also known as methylcobalamin, vitamin B12 supports blood oxygenation, helps strengthen the immune system, contributes to nerve health, and promotes DNA stability. OneVit Vitamin B12, OneVit B Complex, and OneVit Complete Multivitamin all contain vitamin B12.

Minerals

Minerals are essential, nature-made micronutrients sourced from the soil, water or other inorganic sources in the earth.

We carefully select the minerals we use in OneVit nutritional supplements based on the ones that work the hardest to fuel your body and mind.

• Iron - Iron contributes to energy levels, optimises oxygen transportation in the body, and supports immune strength by preventing a deficiency. OneVit Iron and OneVit Complete Multivitamin contain iron as ferrous fumarate.
• Zinc - Zinc helps modulate immune responses, promotes cognitive performance and aids healthy cell growth. OneVit Mushroom Complex, OneVit Deep Sleep Complex, and OneVit Complete Multivitamin all contain zinc as zinc citrate.
• Magnesium - Magnesium counteracts muscle soreness, helps relieve constipation, supports bone density and regulates nerve activity. Magnesium citrate in particular is ideal for constipation relief as it helps draw water into the intestines, while magnesium glycinate, a form of magnesium that contains glycine, is gentler on the stomach and has the added benefit of promoting relaxation. Both OneVit Magnesium and OneVit Complete Multivitamin contain magnesium citrate, while OneVit Deep Sleep Complex contains magnesium glycinate.
• Selenium - Selenium supports white blood cell production, promotes hair health, and helps fortify the nails. OneVit Complete Multivitamin contains 54% of the NRV of selenium per serving.
• Manganese - Manganese promotes the formation of healthy bones, supports blood clotting to heal wounds, aids immune responses, and contributes to cognitive health. OneVit Complete Multivitamin contains 100% of the NRV of manganese per serving.
• Iodine - Iodine aids the production of thyroid hormones to promote a healthy metabolism. OneVit Complete Multivitamin provides 0.1mg of iodine per serving, which is equivalent to 66% of the NRV of iodine per serving.
• Chromium - Chromium contributes to blood sugar regulation by converting the glucose in the blood into energy. It also supports fat metabolism to lower blood cholesterol levels, promotes skin health, aids cognitive functions, and contributes to heart health. OneVit Complete Multivitamin contains 100% of the NRV of chromium.
• Copper - Copper supports the body’s production of red blood cells, supports a healthy immune system and contributes to nerve function. OneVit Complete Multivitamin contains 50% of the NRV of copper per serving.
• Molybdenum - Molybdenum contributes to the activation of enzymes that break down sulphites in the body that can cause allergic reactions. OneVit Complete Multivitamin contains 100% of the NRV of molybdenum per serving.
• Phosphorus - Phosphorus contributes to bone health, aids the removal of excess calcium from the blood to support heart health, and helps counteract muscular pain. OneVit Complete Multivitamin contains 18% of the NRV of phosphorus per serving.
• Calcium - Calcium is essential for bone and teeth health. It also promotes smoother muscle movements and aids the relaxation and constriction of blood vessels to facilitate blood flow. OneVit Complete Multivitamin contains 20% of the NRV of calcium per serving.

Botanicals

Botanical extracts contain bioactive compounds extracted from various plants and fungi.

Whether it’s supporting your immune system, enhancing digestion or promoting overall well-being, there are botanical compounds and extracts to support all kinds of health outcomes.

OneVit supplements in particular contain the following botanical compounds and extracts:

• Ashwagandha (Withania Somnifera) - Ashwagandha contributes to the alleviation of anxiety, promotes relaxation, and supports energy levels. OneVit Ashwagandha KSM-66® contains 1,000mg of a 10:1 ashwagandha root extract per serving
• Piperine from black pepper (Piper Longum) - Piperine aids the absorption and utilization of botanical extracts such as curcumin (from turmeric) and ashwagandha, which is why we’ve included it in OneVit Turmeric and Black Pepper as well as OneVit Ashwagandha KSM-66®.
• Ginger (Zingiber Officinale) - Ginger promotes smooth bowel movements, prevents excessive gas production, and supports overall metabolic health. OneVit Digestive Health Complex contains 500mg of a concentrated 23:1 ginger root extract per serving.
• Turmeric (Curcuma Longa) - Turmeric promotes the growth of beneficial bacteria in the gut. It also helps lower cholesterol absorption and contributes to balanced blood glucose levels. OneVit Digestive Health Complex contains 500mg of a 50:1 turmeric extract per serving.
• Hops Extract (Humulus Lupulus) - Hops extract helps calm the nervous system, supports a healthy sleep-wake cycle, and promotes deeper, longer sleep. OneVit Deep Sleep Complex contains 200mg of hops extract per serving.
• Chamomile Extract - Chamomile extract contributes to reducing anxiety, helps improve sleep quality, and soothes the nervous system for a calm, restful mind. OneVit Deep Sleep Complex contains 200mg of chamomile extract per serving.
• Bacopa Monnieri - Bacopa Monnieri promotes memory, helps reduce anxiety, and contributes to alertness. OneVit Deep Sleep Complex contains 220mg of Bacopa Monnieri extract per serving.
• Montmorency Cherry - Montmorency cherry helps regulate sleep-wake cycles, improves sleep duration, and reduces mid-sleep disturbances for restful, uninterrupted sleep. OneVit Deep Sleep Complex contains 700mg of Montmorency cherry extract per serving
• Shiitake Mushroom - Shiitake mushroom boosts immune strength, enhances energy levels, and contributes to mood. OneVit Mushroom Complex contains 500mg of shiitake mushroom extract per serving.
• Maitake Mushroom - Maitake mushroom strengthens immunity, increases energy, and supports emotional balance. OneVit Mushroom Complex contains 500mg of maitake mushroom extract per serving.
• Lion’s Mane Mushroom - Lion’s Mane mushroom sharpens cognitive function, fortifies immune health, and fuels energy. OneVit Mushroom Complex contains 1,000mg of Lion’s Mane mushroom extract per serving.
• Reishi Mushroom - Reishi mushroom supports immune health, promotes energy, and enhances mood. OneVit Mushroom Complex contains 500mg of reishi mushroom extract per serving.
• Cordyceps Sinensis - Cordyceps Sinensis strengthens the immune system, boosts energy, and promotes mood improvement. OneVit Mushroom Complex contains 1,000mg of Cordyceps Sinensis mushroom extract per serving.

Amino acids

Amino acids are the building blocks your body relies on to maintain muscle mass, repair tissue and generate energy. OneVit supplements contain two essential amino acids:

• L-glycine - L-glycine aids muscle recovery, helps reduce inflammation, and promotes a balanced mood. OneVit Deep Sleep Complex contains 300mg of L-glycine per serving to settle the body and mind in preparation for sleep.
• L-tryptophan - L-tryptophan helps improve sleep quality, reduces the probability of waking up mid-sleep, and helps extend sleep duration. OneVit Deep Sleep Complex contains 200mg of L-tryptophan per serving.

Enzymes

Enzymes are powerful proteins that accelerate chemical reactions in the body, helping everything run smoothly.

While our bodies are packed with enzymes, there are some that we simply don’t produce. Fortunately, these can be found in natural sources such as fruits and vegetables.

The two primary enzymes we’ve included in OneVit supplements are:

• Papain - An enzyme derived from papaya that aids in protein digestion, helps prevent excessive fat accumulation, and contributes to reducing oxidative damage. OneVit Digestive Health Complex contains 5mg of papain per serving.
• Bromelain - An enzyme derived from pineapples that aids protein digestion, contributes to alleviating gut inflammation, and helps inhibit bacteria that can cause diarrhea. OneVit Digestive Health Complex contains 100mg of bromelain per serving.

Probiotics

Probiotics are the gut's unsung heroes, essential for keeping your digestive system in balance. These beneficial bacteria aren't just passengers on the journey to better gut health - they’re in the driving seat, maintaining harmony in your gut microbiome.

Without probiotics, your gut’s rhythm can fall out of sync, leading to digestive discomfort and weaker immune responses, subsequently increasing the risk of infections.

OneVit Probiotics Complex is a nutritional supplement that contains 7 diverse strains of probiotics that promote a balanced gut microbiome, contribute to preventing excessive flatulence, aid immune responses and help soothe constipation.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of fat proven to support cardiovascular health, reduce inflammation and improve brain function.

Unfortunately, they’re quite hard to intake through diet alone, as they only occur in a limited number of foods.

This is where OneVit Omega 3 comes in handy, with 330mg of eicosapentaenoic acid (EPA) and 220mg of docosahexaenoic acid (DHA) packed into each softgel to keep your body’s omega-3 fatty acid levels sufficiently high.

Do you need supplements if you’re healthy?

While a well-balanced diet can provide a wide range of nutrients to support your health, chances are it won’t provide all the nutrients you need for optimal health.

There’s also the fact that certain modern diets can lack a sufficient volume of nutrients, whether that’s due to food processing eroding the nutritional value of the food you eat, the use of genetically modified crops that are naturally higher in sugars and lower in nutrients, or other reasons.

Moreover, even if your diet is nutrient-rich, it may not be able to meet your body’s needs due to reasons like your body metabolising the nutrients too quickly, as is the case with vitamin B7.

That’s where supplements come into the picture - they support specific health goals by giving you a backup to your nutritional intake via food.

So, healthy or otherwise, we would always recommend taking supplements to complement a healthy diet. Even if you’re healthy and eating well, supplements may serve as a useful addition to help maintain that balance or address specific needs based on lifestyle or environmental factors.

How do supplements help with a nutritional deficiency?

Supplements provided concentrated doses of specific micronutrients in convenient, daily-use tablets. This makes them the smartest solution out there to help address a nutritional deficiency - especially if you can’t get the nutrients from dietary sources.

Ultimately, supplements fill the gaps in your diet, delivering the nutrients needed for energy, growth and repair. If you want to go the extra mile, consider getting a proper test done by a medical professional to identify the extent of the nutritional deficiency you might be facing.

This will give you a clear idea of which OneVit supplements to take to best support your health and wellness.