Influence of dietary supplements on general health: a comprehensive review
Section 1: Determination and classification of dietary supplements
Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, or to maintain normal or improve existing functional conditions of the body. They are not drugs and are not intended for the treatment of diseases. Instead, they are designed to supplement the diet and have a general strengthening effect.
1.1 Classification by composition:
- Vitamin complexes: They contain various vitamins (A, B, C, D, E, K, etc.) in different dosages and combinations. They are aimed at replenishing the deficiency of vitamins, which can improve the energy level, immunity and overall well -being.
- Mineral complexes: They contain macro- and trace elements (calcium, magnesium, iron, zinc, selenium, etc.). It is necessary to maintain the health of bones, the nervous system, hematopoiesis and other important functions of the body.
- Plant extracts: They contain active substances secreted from plants (ginseng, echinacea, ginkgo bilobe, etc.). Used to increase immunity, improve cognitive functions, reduce stress and other goals.
- Amino acids: They contain irreplaceable and replaceable amino acids (BCAA, L-Carnitin, Taurin, etc.). Important for protein synthesis, muscle restoration, increased endurance and improvement of metabolism.
- Probiotics and prebiotics: They contain living microorganisms (lactobacilli, bifidobacteria) or substances that contribute to their growth (inulin, fruitolioligosaccharides). Support the health of the intestines and the immune system.
- Omega-3 fatty acids: Contained in fish oil and other sources. Important to the health of the heart, brain and joints.
- Enzymes: Contain digestive enzymes (amylase, protease, lipase). Improve food and assimilation of nutrients.
- Nutricevtiki: They contain dietary fibers, polyunsaturated fatty acids, phospholipids and other components that have a positive effect on health.
- Parafarmetzetics: Used to prevent diseases, maintaining the functions of organs and systems, as well as for auxiliary therapy.
1.2 Classification in the form of release:
- Tablets and capsules: Convenient in use and dosing.
- Powders: Can be divorced in water or added to food.
- Liquids (solutions, syrups): Equally absorbed than solid forms.
- Bats and chewing sweets: Convenient for a snack and obtaining additional nutrients.
Section 2: Dietary supplies and their effect on physiological processes
The effect of dietary supplements on general well -being is due to their ability to influence various physiological processes in the body. These mechanisms of action can be different depending on the composition and properties of a particular additive.
2.1 Vitamins and minerals:
- Enzymes cofactors: Many vitamins and minerals are cofactors of enzymes involved in metabolic reactions. For example, group B vitamins are necessary for carbohydrate metabolism, and zinc is for protein synthesis. The deficiency of these substances can lead to a violation of metabolism and a decrease in the energy level.
- Antioxidant Protection: Vitamins C and E, as well as selenium and zinc, have antioxidant properties, protecting the cells from damage to free radicals. Oxidative stress is associated with the development of many chronic diseases and the deterioration of general well -being.
- Immunomodulation: Vitamins A, C, D and zinc play an important role in maintaining the immune system. They contribute to the activation of immune cells and increased resistance to infections.
- Nervous system: B vitamins B, magnesium and calcium are necessary for the normal operation of the nervous system. They participate in the transmission of nerve impulses and mood regulation. The deficiency of these substances can lead to irritability, anxiety and deterioration of sleep.
- Bone fabric: Calcium, vitamin D and magnesium are necessary to maintain bone health. They participate in the formation of bone tissue and preventing osteoporosis.
2.2 Plant extracts:
- Adaptogens: Ginseng, Eleutherococcus and Rodiola pink relate to adaptogens – substances that increase the body’s resistance to stress. They can improve physical and mental performance, reduce fatigue and improve mood.
- Antioxidants: Extracts of green tea, grape seeds and blueberries contain polyphenols with antioxidant properties. They protect cells from damage to free radicals and can reduce the risk of chronic diseases.
- Anti -inflammatory action: Kurkumin (from turmeric) and ginger have anti -inflammatory properties. They can reduce pain and inflammation in the joints, as well as improve overall well -being.
- Improving cognitive functions: Ginkgo biloba improves blood circulation in the brain and can improve memory and concentration.
2.3 amino acids:
- Protein synthesis: Amino acids are construction blocks of proteins necessary for the growth and restoration of tissues, synthesis of enzymes and hormones.
- Muscle restoration: BCAA (leucine, isolacin, valin) contribute to muscle restoration after physical exertion and reduce muscle pain.
- Energy exchange: L-carnitine is involved in the transport of fatty acids in mitochondria, where they are used to produce energy.
- Neurotransmitter: Some amino acids, such as tripophanes, are the predecessors of neurotransmitters that regulate mood and sleep.
2.4 probiotics and prebiotics:
- Improving intestinal microflora: Probiotics contain living microorganisms that populate the intestines and improve its microflora. Prebiotics are a nutrient medium for these microorganisms.
- Strengthening immunity: A healthy intestinal microflora plays an important role in maintaining the immune system. Probiotics and prebiotics can improve the immune response and increase resistance to infections.
- Improving digestion: Probiotics and prebiotics can improve digestion and assimilation of nutrients, as well as reduce the symptoms of digestive disorders, such as bloating and constipation.
2.5 omega-3 fatty acids:
- Anti -inflammatory action: Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties. They can reduce inflammation in the joints and other tissues.
- Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood and improve the function of blood vessels, which reduces the risk of cardiovascular diseases.
- Brain function: DHA is an important component of the cell membranes of the brain and is necessary for normal brain function. Omega-3 fatty acids can improve memory and cognitive functions.
Section 3: The effect of dietary supplements on various aspects of well -being
Bad can influence various aspects of well -being, including physical, mental and emotional health.
3.1 Physical well -being:
- Energy and endurance: B vitamins B, Iron, Coenzym Q10 and L-carnitine can improve the energy level and increase endurance.
- Muscle strength and recovery: Amino acids (BCAA, creatine), protein additives and vitamin D can contribute to the growth and restoration of muscles, as well as improve physical strength.
- Joint health: Glucosamine, chondroitin and omega-3 fatty acids can reduce pain and inflammation in the joints, as well as improve their mobility.
- Immunity: Vitamins A, C, D, zinc, selenium and probiotics can strengthen the immune system and increase resistance to infections.
- Bone health: Calcium, vitamin D, magnesium and vitamin K2 are necessary to maintain bone health and prevent osteoporosis.
- Health of the cardiovascular system: Omega-3 fatty acids, Q10 coenzyme and vitamin K2 can improve the function of the heart and blood vessels, as well as reduce the risk of cardiovascular diseases.
- Noter health: Probiotics, prebiotics, digestive enzymes and fiber can improve digestion and absorption of nutrients, as well as reduce symptoms of digestive disorders.
3.2 Mental well -being:
- Mood and anxiety: B vitamins B, Magnesium, Omega-3 fatty acids, tripophanes and SAME (S-adenosylmetionine) can improve mood and reduce anxiety.
- Dream: Melatonin, magnesium, valerian and chamomile can improve sleep quality and facilitate falling asleep.
- Cognitive functions: Ginkgo biloba, omega-3 fatty acids, vitamins of group B and coenzyme Q10 can improve memory, concentration and other cognitive functions.
- Stress resistance: Adaptogens (ginseng, eleutherococcus, rhodiola pink) can increase the body’s resistance to stress and improve overall well -being in conditions of stress.
3.3 emotional well -being:
- Reducing stress: Adaptogens, magnesium and B vitamins can help cope with stress and improve the emotional state.
- Improving energy and motivation: B vitamins, iron and coenzyme Q10 can increase the energy level and motivation.
- Improving self -esteem: Maintaining health and good health as a whole can help improve self -esteem and self -confidence.
Section 4: Factors affecting the effectiveness of dietary supplements
The effectiveness of dietary supplements can vary depending on various factors, including individual characteristics of the body, product quality and reception mode.
4.1 individual characteristics of the body:
- Age: Nutrient needs can change with age. For example, older people may need more vitamin D and calcium to maintain bone health.
- Floor: Women and men may need different doses of some nutrients. For example, women may need more iron, especially during menstruation.
- Health status: The presence of diseases can affect the absorption of nutrients and the effectiveness of dietary supplements. For example, people with intestinal diseases may require more probiotics to maintain intestinal health.
- Life: Diet, physical activity, smoking and alcohol use can affect the needs for nutrients and dietary supplements. For example, people leading an active lifestyle may require more protein and amino acids to restore muscles.
- Genetics: Genetic factors can affect the assimilation and metabolism of nutrients.
4.2 Quality Product:
- Composition: It is important to choose a dietary supplement with a proven composition and content of active substances indicated on the label.
- Manufacturer: Preference should be given to well -known manufacturers who adhere to strict quality standards.
- Certification: The presence of quality certificates (for example, GMP) confirms that the product meets certain safety and quality requirements.
- Best before date: Do not use dietary supplements with an expired expiration date.
4.3 Reception mode:
- Dosage: It is important to follow the recommended dosage indicated on the label. Exceeding the dosage can lead to undesirable side effects.
- Reception time: Some dietary supplements are better absorbed when eating, while others should be taken on an empty stomach.
- Duration of admission: Some dietary supplements are designed for long -term reception, while others should be taken courses.
- Interaction with other substances: Some dietary supplements can interact with drugs or other additives. Before you start taking dietary supplements, it is recommended to consult a doctor, especially if you take any medicine.
Section 5: Potential risks and side effects of dietary supplements
Despite the fact that dietary supplements are usually considered safe, they can cause side effects in some people, especially if the dosage is incorrectly used or exceeded.
5.1 General side effects:
- Digestive disorders: Some dietary supplements can cause nausea, vomiting, diarrhea, constipation or bloating.
- Allergic reactions: Some people may have allergies to certain dietary supplements.
- Interaction with drugs: Some dietary supplements can interact with drugs and change their effectiveness or cause side effects.
- Toxicity: In rare cases, especially when the dosage is exceeded, dietary supplements can cause toxic effects.
5.2 specific side effects:
- Vitamin A: Exceeding the dosage of vitamin A can cause nausea, vomiting, headache, dizziness and liver damage.
- Iron: Exceeding the dosage of iron can cause constipation, nausea, vomiting and damage to the liver.
- Calcium: Exceeding the dosage of calcium can cause constipation, the formation of stones in the kidneys and impaired heart function.
- Vitamin D: Exceeding the dosage of vitamin D can cause nausea, vomiting, weakness and kidney damage.
- Omega-3 fatty acids: High doses of omega-3 fatty acids can cause blood thinning and increased bleeding.
5.3 risks for certain groups of the population:
- Pregnant and lactating women: Some dietary supplements can be harmful to pregnant and lactating women. Before taking dietary supplement, it is recommended to consult a doctor.
- Children: Some dietary supplements can be unsafe for children. Before taking dietary supplements, children are recommended to consult a doctor.
- People with diseases: People with certain diseases (for example, diseases of the liver, kidneys or heart) should consult a doctor before taking dietary supplements.
Section 6: Recommendations for the choice and use of dietary supplements
The choice and application of dietary supplements should be conscious and based on individual needs and recommendations of specialists.
6.1 Consultation with a doctor:
Before you start taking dietary supplements, it is recommended to consult a doctor or other qualified specialist. The doctor can help determine your individual nutrient needs and recommend suitable dietary supplements. It can also evaluate potential risks and side effects, as well as the interaction of dietary supplements with drugs.
6.2 Assessment of needs:
Before starting to take dietary supplements, evaluate your needs for nutrients. Pay attention to your diet, lifestyle and health. If you suspect that you have a shortage of any nutrients, consult a doctor for an examination.
6.3 Choosing a quality product:
When choosing dietary supplements, pay attention to the following factors:
- Manufacturer: Preference should be given to well -known manufacturers who adhere to strict quality standards.
- Composition: Carefully study the composition of the product and make sure that it contains the nutrients you need in the desired dosage.
- Certification: The presence of quality certificates (for example, GMP) confirms that the product meets certain safety and quality requirements.
- Best before date: Do not use dietary supplements with an expired expiration date.
6.4 Compliance with recommendations for use:
Follow the recommended dosage and reception mode indicated on the label. Do not exceed the dosage without consulting a doctor. If side effects occur, stop taking dietary supplements and consult a doctor.
6.5 Integration with a healthy lifestyle:
Bad is not a replacement for a healthy lifestyle. To achieve optimal well -being, it is necessary to adhere to a balanced diet, regularly engage in physical exercises, avoid smoking and drinking alcohol, as well as sprinkle. Bad can be a useful addition to a healthy lifestyle, but should not be used as its replacement.
Section 7: Bad regulatory regulation
Bad regulatory regulation varies in different countries. In most countries, dietary supplements are regulated as food products, and not as drugs. This means that they are not subjected to the same strict safety and efficiency requirements as drugs.
7.1 Russian Federation:
In the Russian Federation, BAD is regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. The dietary supplement is subject to state registration and must comply with safety and quality requirements established by sanitary rules and norms. The control over the back of the dietary supplement is carried out by Rospotrebnadzor.
7.2 USA:
In the United States, BAD is regulated by the Law on Health and Education in the Food additives (DSHEA) of 1994. DSHEA defines dietary supplement as food products and imposes responsibility for their safety for manufacturers. The sanitary supervision of the quality of food and medicines (FDA) can only intervene if the dietary supplement is a health hazard.
7.3 European Union:
In the European Union, the regulation of dietary supplements is harmonized at the EU level. Directive 2002/46/EC establishes rules regarding vitamins and minerals used in dietary supplements. The national authorities of the EU member countries are responsible for monitoring the turnover of dietary supplements.
7.4 Regulation problems:
One of the problems of regulation of dietary supplements is the absence of uniform quality and safety standards. As a result, poor -quality or falsified products may appear on the market. In addition, dietary supplement manufacturers often make unreasonable statements about the benefits of their products that are not confirmed by scientific research.
Section 8: Scientific research dietary supplement: review and analysis
Scientific research of dietary supplements is carried out to evaluate their effectiveness and safety. However, the results of these studies are often contradictory and require critical analysis.
8.1 Types of research:
- Clinical trials: Clinical trials are carried out in public and allow you to evaluate the effectiveness and safety of dietary supplements in real conditions. Clinical trials can be randomized controlled (RCTs), in which participants are randomly distributed into treatment and control groups.
- Observatory studies: Observatory studies observe groups of people for a certain time and evaluate the relationship between dietary supplements and various health indicators. Observatory studies do not allow establishing a causal relationship between dietary supplement and improved health.
- Laboratory research: Laboratory studies are carried out in a tube or on animals and allow us to study the mechanisms of dietary supplements. The results of laboratory research are not always applicable to people.
8.2 Research problems:
- Insufficient sample size: Many dietary supplements have a small sample size, which reduces their statistical power and complicates the identification of significant effects.
- Bias: Studies financed by dietary supplements can be biased in favor of their products.
- The heterogeneity of the methodology: Different studies use different methodologies, which complicates the comparison of their results.
- Low quality products: Some studies use poor -quality dietary supplements, which can affect the results.
8.3 Examples of research:
- Omega-3 fatty acids: Numerous studies have shown that omega-3 fatty acids can reduce the risk of cardiovascular diseases, improve brain function and reduce inflammation.
- Vitamin D: Studies have shown that vitamin D is important for the health of bones, immunity and overall well -being. Vitamin D deficiency is associated with an increased risk of various diseases.
- Probiotics: Studies have shown that probiotics can improve intestinal health, strengthen immunity and reduce the symptoms of digestive disorders.
- Curcumin: Studies have shown that Kurkumin has anti -inflammatory and antioxidant properties and can be useful in the treatment of various diseases.
Section 9: Alternative approaches to maintaining health and well -being
In addition to dietary supplements, there are many other approaches to maintaining health and well -being, which can be more effective and safe.
9.1 Balanced diet:
A balanced diet, including a variety of fruits, vegetables, whole grain products, low -fat sources of protein and healthy fats, is the basis of health and well -being. A balanced diet provides the body with all the necessary nutrients necessary for normal work.
9.2 Regular physical activity:
Regular physical activity helps to strengthen the cardiovascular system, maintain healthy weight, improve mood and reduce the risk of chronic diseases. It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week or high -intensity exercises of at least 75 minutes a week.
9.3 sufficient sleep:
A sufficient sleep is necessary to restore the body and maintain normal brain function. It is recommended to sleep at least 7-8 hours a day.
9.4 Stress management:
Chronic stress can negatively affect health and well -being. It is important to learn how to effectively control stress using various methods such as meditation, yoga, breathing exercises and conducting time in nature.
9.5 Refusal of bad habits:
Smoking and abuse of alcohol harm health and worsen well -being. It is recommended to abandon these bad habits.
9.6 Regular medical examinations:
Regular medical examinations allow you to identify diseases in the early stages and start treatment in a timely manner.
9.7 Interaction with other people:
Social support and communication with other people are important for maintaining mental and emotional health.
9.8 Conducting time in nature:
Conducting time in nature helps to reduce stress, improve mood and overall well -being.
Section 10: Future trends in the study and use of dietary supplements
The study and use of dietary supplements continue to develop, and in the future the following trends can be expected:
10.1 Personalized nutticity:
Personalized nutticity is an approach that takes into account the individual characteristics of the body, such as genetics, metabolism and lifestyle, for the development of individual recommendations for the reception of dietary supplements. The development of genetic studies and technologies allows you to more accurately determine the needs of the body in nutrients and select the most effective dietary supplements.
10.2 Using artificial intelligence:
Artificial intelligence (AI) can be used to analyze large volumes of data on dietary supplements and their effect on health. AI can help identify new beneficial properties of dietary supplements, optimize dosages and predict possible side effects.
10.3 Development of new forms of delivery:
New forms of dietary supplements are developed, such as nanocapsules and liposomes that can improve the absorption of active substances and increase their effectiveness.
10.4 Strict quality control:
In the future, we can expect tightening quality control of dietary supplements, which will reduce the risk of low -quality or falsified products on the market.
10.5 Integration with traditional medicine:
In the future, we can expect closer integration of dietary supplements with traditional medicine. Bad can be used as an addition to the main treatment to improve results and reduce side effects.
10.6 Accent on prevention:
More and more people are aware of the importance of the prevention of diseases. Bad can be used to maintain health and prevent the development of various diseases.
10.7 Research development:
In the future, it is necessary to conduct more high -quality scientific research of dietary supplements to assess their effectiveness and safety. These studies should be randomized controlled and include a sufficient number of participants.
10.8 Development of the regulatory framework:
It is necessary to develop the regulatory framework in the field of dietary supplements to ensure safety and product quality, as well as to protect consumer rights.
In conclusion, dietary supplements can influence general well -being, but their effectiveness and safety depend on various factors. Before you start taking dietary supplements, it is recommended to consult a doctor and choose quality products from reliable manufacturers. Bad should be used as an addition to a healthy lifestyle, and not as its replacement. It is necessary to conduct further scientific research of dietary supplements to assess their effectiveness and safety, as well as for the development of more stringent quality and regulation standards.