Knowledge blog > Micronutrient lexicon
Complex nutrients or mono-preparations? How to find the right dietary supplement
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Table of contents
- Dosage forms of micronutrients
- Micronutrients in capsule form
- Powder & liquid forms: Flexible alternatives to the classic capsule
- Micronutrients in liposomal form
- Monopreparations – targeted individual substances
- Complex preparations – combination with system
- Limits of monopreparations: When one-sided care becomes a risk
- Targeted use of synergies: Why cleverly combined complexes are often superior
- Complex preparations: synergy, efficiency & everyday suitability
- How do you recognize high-quality products?
- MITOcare – 12 years of experience and the Causa Logica principle
The world of dietary supplements is diverse—and sometimes confusing: Should you choose a single product or a balanced combination in the form of a complex product? Is a capsule ideal, a powder more practical, or a liposomal liquid more bioavailable? And how do you recognize high-quality supplements? In addition to the appropriate dosage form, criteria such as the quality of the ingredients, well-thought-out combinations, the manufacturer's expertise, and your trust in the brand play a crucial role. In this article, you'll learn what to look for when choosing a supplement—to ensure that your supplement is truly right for you.
Dosage forms of micronutrients
Before we discuss mono- vs. complex supplements, it's worth taking a look at the dosage forms of dietary supplements. Whether an active ingredient comes as a capsule, powder, drops, or liposomal makes a difference in its application and absorption. Many of these dietary supplements in various dosage forms are also available at drugstores:
Micronutrients in capsule form
Capsules are the most common form and offer tangible benefits. They protect sensitive active ingredients from light, air, and stomach acid , allowing more of them to reach the intestines safely. Vitamins such as B12 or vitamin C, in particular, could oxidize in the packaging or degrade in the stomach without a capsule shell.
Therefore, manufacturers (like MITOcare) often rely on vegan pullulan capsules , which are considered to be of particularly high quality. Pullulan is derived from fermented plant material and has an extremely good oxygen barrier – up to 250 times better than conventional HPMC capsules and 9 times better than gelatin. This ensures that the ingredients remain longer lasting and effective.
Capsules also allow for complex formulations, meaning they contain many active ingredients in one dose, and they do not require any flavorings. The disadvantage is that they require swallowing. For people who are reluctant to take capsules or who need many medications at once (e.g., children or seniors), there are alternatives.
Powder & liquid forms: Flexible alternatives to the classic capsule
Micronutrients in powder or liquid form
Powdered supplements or liquid drops | drinks are a good option if capsules aren't desired. Powders can be mixed into water or smoothies, for example, making them practical for higher dosages or customized blends .
Liquid forms (drops, syrups) allow for flexible dosing and rapid absorption . They are well-suited for people with swallowing difficulties or when certain substances are better absorbed in dissolved form. However, some active ingredients are less stable in liquids and may require refrigeration or contain preservatives to ensure shelf life. It's important to weigh the benefits against the costs.
Micronutrients in liposomal form
Liposomal micronutrients are a special liquid dosage form. “Liposomal” means that the active ingredient is surrounded by tiny lipid vesicles (liposomes). This shell is similar to natural cell membranes , which means that the active ingredient can be absorbed directly by the cells. This technology can significantly increase bioavailability (absorption and utilization in the body)⁵. One study has shown that liposomal glutathione significantly increases the body’s own glutathione levels and, at the same time, has positive effects on the immune system¹. Another comparison found that liposomally encapsulated vitamin C led to higher vitamin C blood levels than conventional vitamin C². Liposomal supplements are usually taken as a liquid (e.g. in sachets) and partially avoid degradation in the stomach because the lipid shell protects the contents.
Liposomal products: High-end option for poorly absorbed active ingredients
Micronutrients in liposomal form
This offers advantages, especially for substances that are difficult to absorb: curcumin from turmeric, for example, has a low absorption on its own – combined with piperine (pepper), it improves somewhat, but in liposomal encapsulation , bioavailability was over nine times higher than with piperine³ in one study . However, liposomal products are complex and expensive to produce and are not suitable for an unlimited number of ingredients at once. It is particularly useful for nutrients that are otherwise poorly absorbed or break down quickly in the stomach. For common vitamins and minerals that the body can absorb easily anyway, the liposomal form is not always necessary – capsules usually serve the purpose very well in these cases.
Monopreparations – targeted individual substances
Let's now look at the content concepts. Monopreparations , as the name suggests, contain a single active ingredient (a vitamin, mineral, or plant substance) in concentrated form. Typical examples are magnesium tablets, pure vitamin D3, or iron capsules with only iron as the active ingredient. Monopreparations are usually offered in high doses to specifically compensate for a deficiency or achieve a specific effect .
When are monopreparations useful?
This is especially true if you have a proven deficiency in this particular nutrient or a specific need is known. A classic example: If you are diagnosed with vitamin B12 deficiency, a high-dose B12 preparation alone is often administered to quickly replenish stores. Vitamin D is also often supplemented alone in winter if a laboratory test has shown a severe deficiency. In such cases, isolated monotherapy can be very effective – the missing piece of the puzzle is supplied in large quantities to close the gap. In fact, decades of experience and studies demonstrate the benefits of this strategy: Vitamin C cures scurvy, vitamin D prevents rickets – such deficiency diseases can be prevented by targeted administration of the respective vitamin. Likewise, in cases of pregnancy-related anemia, supplementing iron plus folic acid is often sufficient to resolve the problem; a broad multivitamin mix offers no additional benefit here. In short: If the problem is clearly a single nutrient, monotherapy can provide rapid and sufficient relief.
However, the mono-approach also has its limitations. No micronutrient works in isolation in the body. If you rely on a single vitamin or mineral in high doses for a long time, this can disrupt the delicate balance of other nutrients. A well-known example is zinc and copper: high doses of zinc can block copper absorption – in the worst case, too much zinc can lead to copper deficiency with anemia and neurological disorders¹⁰. Such undesirable interactions have been observed in people who took high doses of zinc over a long period and thus developed a significant copper deficiency¹⁰. Other one-sided effects are also conceivable (e.g., very high folic acid intake can mask a vitamin B₁₂ deficiency).
Therefore, monopreparations are excellent for quickly correcting a clearly diagnosed deficiency – but they should be used carefully and ideally under professional supervision in order to avoid creating new imbalances.
Important: Monopreparations and dietary supplements are not a complete replacement for a balanced diet, but serve only as a targeted supplement.
Complex preparations – combination with system
In contrast, there are complex preparations , also called micronutrient complexes . These combine several, often many, different active ingredients in a balanced mixture. A complex product may, for example, contain all B vitamins together, or a combination of vitamins, minerals, and plant extracts that work together toward a specific health goal (such as an "immune complex" with vitamins C, D, zinc, selenium, and secondary plant substances). The dosages of the individual components are usually more moderate than in monopreparations—after all, all ingredients are meant to work together without being present in an extreme overdose.
Limits of monopreparations: When one-sided care becomes a risk
Why combine several active ingredients at all?
The main idea behind complex supplements is the synergistic effect . In nature, nutrients always occur in combination : An apple provides not only vitamin C, but also polyphenols, fiber, etc. – all of these substances complement and support each other. Our bodies also work in networks in the same way. Vitamins and minerals mesh like cogs in a wheel: many micronutrients are involved in common metabolic pathways .
Current research confirms that the combined intake of several nutrients often has a greater health effect than any one nutrient on its own.⁴ Experts refer to this as nutrient synergy , the principle "the whole is greater than the sum of its parts." A 2023 review found that nutrient combinations have positive effects on various body systems, and traditional reference intakes (RDAs) usually do not take potential synergistic effects into account.⁴
A balanced diet and a healthy lifestyle are crucial for an optimal supply of micronutrients. Dietary supplements can be a useful addition, but they are not a substitute for a varied diet and a healthy lifestyle. Natural foods such as fruits, vegetables, legumes, and whole grains provide important minerals and vitamins. Industrial processing of foods can reduce nutrient density, so natural foods should be preferred whenever possible. Since only a few foods contain vitamin D, a targeted diet or supplementation may be necessary.
Targeted use of synergies: Why cleverly combined complexes are often superior
Why combine several active ingredients at all?
In concrete terms, this means that complex products can specifically exploit interactions between nutrients. One example is iron absorption : if you take iron together with vitamin C, vitamin C significantly improves iron absorption – this synergy has been used in studies with children, for example by adding vitamin C-rich fruits to iron-rich meals⁸. And in a controlled study, such a nutritional concept was actually able to improve the iron status of preschool children⁸. Another example: magnesium and calcium act as antagonists in the body, yet as a team – both must be present in a certain ratio for optimal muscle and nerve function. A balanced complex can provide the right balance here, whereas a high-dose monopreparation containing only calcium could potentially lead to magnesium depletion. Vitamins B₆, B₁₂ and folate also work closely together in homocysteine metabolism; A combination preparation can reduce elevated homocysteine levels more effectively than a single dose of folate alone because all the necessary co-factors are included .
In addition, many complex preparations contain manganese as an important component, which, together with other micronutrients, contributes to the protection of cells.
Complex preparations: synergy, efficiency & everyday suitability
Advantages of complex preparations
Due to the synergistic effects, lower dosages per nutrient can often be sufficient to achieve a good overall effect . This also reduces the risk of side effects from excessive amounts of individual substances. It also saves you from having to take many different products at once : instead of swallowing ten different pills for ten nutrients, a multinutrient supplement can bundle everything you need into one capsule. This is more convenient and much easier to stick to, especially when traveling or in everyday life. There are also special complex supplements that specifically support thyroid function and contain important nutrients such as iodine , which is an essential trace element for the production of thyroid hormones and a healthy metabolism. Studies also show that complex supplementation offers additional benefits in certain situations. For example, a meta-analysis of 35 studies found that athletes who took multi-ingredient supplements (protein plus creatine, BCAAs, etc.) achieved greater gains in muscle mass and strength than those who only supplemented with protein alone⁵.
Likewise, immune health goes hand in hand with a whole network of micronutrients: Our defenses need vitamins A, C, D, E, B₆, B₁₂, folic acid, zinc, iron, selenium and more – all of these nutrients often play a role synergistic roles in every phase of the immune response⁶.
Therefore, a broad-based supplementation can support the immune system better than a single vitamin overdose. One review even emphasized that supplementation with multiple immune-relevant micronutrients can reduce susceptibility to infections, while individual nutrients given in isolation sometimes do not achieve the same effect⁶.
A strong immune system requires more than just a vitamin
Of course, complex supplements aren't a panacea. They provide a little of everything, but in cases of severe, isolated deficiency (such as extreme vitamin D deficiency), a multivitamin is probably not enough to quickly raise blood levels – in this case, a mono-preparation would be more appropriate. Furthermore, the combination must be sensible : Simply mixing 20 substances at random is no guarantee of a good product. The trick is to combine ingredients that truly complement each other logically and don't interfere with each other. This is precisely what distinguishes high-quality complex products from cheap "everything in one" powders.
Identify individual needs and provide targeted support
"Every person is unique – just like their needs"
Every person is unique – and so are their micronutrient needs. Age, gender, lifestyle, eating habits, and personal health all influence which minerals, vitamins, and trace elements our body needs and in what quantities. To identify your own needs, it's worth understanding the functions of the various nutrients and critically examining your diet .
A varied diet with plenty of fruits, vegetables, legumes, and whole grains provides the body with a wide range of micronutrients and supports numerous functions – from energy production to cell regeneration. However, gaps can arise in certain situations, such as stress, intense exercise, or special diets. In these cases, the targeted intake of nutritional supplements – whether as a multivitamin preparation or a specific mineral combination – can help meet these needs and promote balance.
It's important to choose supplements carefully and pay attention to quality . Before taking any dietary supplements, it's recommended to consult a doctor or nutritionist to ensure that the products you choose truly meet your needs and provide optimal support.
How do you recognize high-quality products?
Whether it's a mono- or complex supplement, quality should be your top priority when it comes to dietary supplements. What should you look out for?
High bioavailability
A product is only as good as the form in which the nutrient is present. Bioavailability refers to how well the active ingredient can be absorbed and utilized by the body . High-quality manufacturers therefore choose chemical compounds that are easily absorbed. For example, magnesium is absorbed much better in the form of magnesium citrate or bisglycinate than, for example, magnesium oxide. In one study, a single dose of magnesium citrate resulted in significantly higher magnesium levels in the blood and urine than the same amount of magnesium oxide. The same applies to zinc : organic zinc compounds (e.g., zinc gluconate, picolinate) often perform better in absorption tests than inorganic zinc oxide. So look out for terms like "citrate," "chelate," or "bioactive" in the ingredients – they indicate readily available forms. With plant extracts, it's worth looking at the degree of standardization (the guaranteed percentage of an active ingredient). Overall, the more a supplier explains the quality and characteristics of their raw materials, the better you as a consumer can assess their value.
PS: With MITOcare, it's worth taking a look at the ingredients list or the certificates provided in some cases. If you have any detailed questions, our customer service team will be happy to help.
Sensible combination and dosage
A balanced formulation is crucial for complex preparations. High-quality products are based on scientific logic ( “causa logica” ) – the ingredients complement each other and comprehensively cover a specific need, without gaps or overlaps. For example, it makes sense to always combine vitamin D with vitamin K₂ and magnesium (for bone metabolism and to prevent calcium misuse). A good product would take this into account. Dosages should be within a reasonable range : multiples of the recommended daily dose are rarely necessary, except for therapeutic use under medical supervision. Extremely high dosages in over-the-counter preparations are more of a warning sign – they can indicate outdated recipes or unbalanced mixtures. Quality is often also evident in what is omitted : no unnecessary fillers, dyes, or allergens . Reputable manufacturers also use raw materials that have been laboratory-tested for harmful substances (heavy metals, pesticides) and produce according to GMP standards. This information can usually be found on the website or packaging – transparency is a good sign here.
Scientific and medical expertise
Trust brands that develop their products with experts . High-quality supplement lines are often backed by doctors, alternative practitioners, or nutritionists who know exactly which nutrients are beneficial in which form. Such products are often developed as part of professional training or in collaboration with therapists, which means that practical experience and current studies are incorporated. If a manufacturer advertises its own research teams, an expert advisory board, or clinical trials, that's a plus. Pay attention to whether sources and studies are cited that support the effectiveness—like the footnotes in this article. This shows that the product is based on science and not just marketing.
PS: Since studies are often expensive and subject to numerous regulatory requirements, this doesn't necessarily mean that only products with their own studies are safe. All manufacturers in Europe must adhere to the rules of the EFSA (European Food Safety Authority) when developing their products, which in turn conducts numerous studies.
Did you know that MITOcare develops all its products in collaboration with physicians, alternative practitioners, and other medical experts? For over 12 years, our product development has been based on the scientific expertise and practical experience of our experts.
Trust and vision of the manufacturer
Finally, the overall picture also plays a role. Ask yourself: Would I trust this provider? A company that has been on the market for many years, has built a good reputation, and is transparent about its philosophy and quality is usually a better choice than a no-name product from a drugstore.
The role of doctors, therapists & nutrition experts: Support in making the right choice
The selection of dietary supplements is vast – and it's not always immediately obvious which product is truly beneficial. This is where nutrition experts, doctors, or alternative practitioners come in: They offer valuable support when it comes to analyzing individual needs and providing targeted advice. Through a professional assessment of dietary habits, lifestyle, and health status, they can provide recommendations based on scientific findings and help prevent deficiencies.
Nutrition experts, doctors, and alternative practitioners are familiar with the latest research findings and know which combinations of micronutrients are particularly effective. They can not only assist with the selection and dosage of dietary supplements, but also offer tips for a balanced diet that covers basic vitamin and mineral needs. This makes taking dietary supplements a targeted tool for better health—not just a random product found on the drugstore shelf.
MITOcare – 12 years of experience and the Causa Logica principle
One example of a holistic, quality approach is MITOcare. For over 12 years, MITOcare has been developing nutritional supplements in Munich – together with doctors and experts from the healthcare sector. MITOcare's vision is to help people achieve greater well-being and health by combining the best nutritional concepts from science and nature. What particularly distinguishes MITOcare is the Causa Logica principle in its complex preparations . This principle means that each product follows a logical, nature-like structure : Valuable micronutrients and plant substances are combined in such a way that they complement each other meaningfully – following the example of the diversity in a natural, balanced diet.
MITOcare: Expertise, experience and well-thought-out recipes for individual needs
Each recipe incorporates not only the latest research findings but also the know-how gained from over a decade of practical experience . MITOcare trains professional users and works in a network of experts , ensuring a constant exchange of information on the effectiveness and improvement of the products . If you take a look at the complex products based on the Causa Logica principle , you will immediately recognize the well-thought-out combinations and the transparency of ingredients and modes of action. At the same time, MITOcare also offers add-on monopreparations to specifically supplement individual nutrients. This dual offering – complex synergy products and pure single preparations – reflects the philosophy of always delivering the right solution for individual needs.
The importance of self-care: Make conscious choices, live healthily
Self-care is the foundation for a healthy, fulfilling life – and it begins with conscious decisions in everyday life . This includes not only a balanced diet rich in micronutrients such as vitamins and minerals, but also regular exercise , sufficient sleep , and a positive lifestyle . Those who educate themselves and pay close attention to their own needs can optimally meet their individual requirements with the right combination of healthy nutrition and high-quality nutritional supplements .
It's worth communicating openly with healthcare professionals and using reliable sources of information to make the best decisions for your own health. This way, self-care becomes a daily practice – and the conscious combination of diet, exercise, and targeted supplementation contributes to maintaining long-term well-being and strengthening vitality .
Make the right choice – with confidence in quality and knowledge
So you can be sure: At MITOcare, we focus on quality, scientific foundation, and medical expertise . This is the only way we can offer you products that are both effective and well-tolerated . Ultimately, your supplementation should provide long-term benefits.
And that is exactly what the question "mono-preparation or complex preparation?" is all about.
The right choice always depends on your personal situation . Thanks to sound information (and hopefully this article), you are now well equipped to make this decision consciously. Your body will thank you if you give it what it really needs—be it a targeted vitamin or a smart nutrient complex.
Please note: Food supplements should always be kept out of the reach of small children.
More blog articles on the topic
This article is based on carefully researched sources:
Sources
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