Popular dietary supplements: a rating and where to buy the most popular

Popular dietary supplements: a rating and where to buy the most popular

I. Understanding of dietary supplements: what is it and why they are needed

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their goal is to supplement the diet, support the normal functioning of the body and reduce the risk of developing certain diseases.

1.1. Classification of dietary supplements

Bad can be classified according to various criteria:

• By composition:

  • Vitamin complexes: Contain various vitamins in certain dosages.
  • Mineral complexes: Contain various minerals in certain dosages.
  • Vitamin-mineral complexes: A combination of vitamins and minerals.
  • Herbal (phyto) complexes: Contain extracts, hoods and other forms of treating medicinal plants.
  • Probiotics and prebiotics: They contain living microorganisms useful for intestinal microflora (probiotics), or substances that contribute to their growth (prebiotics).
  • Amino acids: Contain various amino acids necessary for the construction of proteins.
  • Fatty acids: Contain polyunsaturated fatty acids (omega-3, omega-6, omega-9).
  • Enzymes: Contain the enzymes necessary for digestion of food.
  • Other dietary supplements: Contain various biologically active substances, such as Q10 coenzyme, glucosamine, chondroitin, etc.

• By the form of release:

  • Tablets: A solid form designed to swallow the whole.
  • Capsules: A solid gelatin membrane containing powder or liquid.
  • Powders: A dry form that must be dissolved in water or other liquid.
  • Liquids: Syrups, solutions, drops.
  • Chewing tablets/loaf: Designed for resorption or chewing.

• By purpose:

  • To strengthen immunity: Contain vitamin C, vitamin D, zinc, echinacea and other substances.
  • To improve the digestive system: Contain probiotics, prebiotics, enzymes.
  • For the health of joints and bones: Contain glucosamine, chondroitin, calcium, vitamin D.
  • To improve the work of the cardiovascular system: Contain omega-3 fatty acids, coenzyme Q10.
  • To increase energy and tone: Contain ginseng, guarana, eleutherococcus.
  • To improve the condition of the skin, hair and nails: Contain vitamins of group B, biotin, collagen.
  • To reduce weight: They contain various substances that allegedly contribute to burning fat or suppression of appetite. (The effectiveness of such dietary supplements is often doubtful).
  • To improve sleep: Contain melatonin, valerian, motherwort.

1.2. Why do you need dietary supplements?

Bades can be useful in the following cases:

• Unstable nutrition: When the diet does not provide the body with all the necessary nutrients.
• Increased nutrient needs: During pregnancy, breastfeeding, intense physical exertion, stress.
• Certain diseases and conditions: Some dietary supplements can help alleviate the symptoms of certain diseases or reduce the risk of their development (for example, omega-3 fatty acids for the prevention of cardiovascular diseases).
• Age changes: With age, the absorption of some nutrients can deteriorate.

It is important to remember: Dietary supplements do not replace full and diverse nutrition. They should be used as an addition to a healthy lifestyle. Before using dietary supplements, it is necessary to consult a doctor, especially in the presence of any diseases or taking drugs.

1.3. Risks associated with the use of dietary supplements

Despite the fact that dietary supplements are not medicines, they can represent certain risks:

• Lack of quality control: The production of dietary supplements is not as strictly regulated as the production of drugs. This can lead to the fact that the composition of the dietary supplement does not correspond to the declared on the package, or the dietary supplement contains harmful impurities.
• Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.
• Side effects: Some dietary supplements can cause side effects, such as digestive disorders, allergic reactions, etc.
• Overdose: With excessive use of dietary supplements, an overdose of certain vitamins or minerals can be obtained, which can be dangerous to health.
• Deceptive advertising: Some dietary supplements can exaggerate their beneficial properties or give false promises.
• Lack of proven effectiveness: The effectiveness of some dietary supplements has not been proved by scientific research.

II. Rating of popular dietary supplements

This rating is based on the analysis of consumer demand, customer reviews, recommendations of specialists and affordable scientific data. It is important to note that the rating is subjective and is not the truth in the last instance. Before using any dietary supplement, you need to consult a doctor.

2.1. Vitamins and minerals:

• Vitamin D: It is necessary for the health of bones, teeth, immune system. Especially important in the autumn-winter period, when there is little sunlight. Vitamin D deficiency is widespread, especially in the northern regions.
  • Output form: Drops, tablets, capsules.
  • Dosage: It is determined by the doctor depending on the level of vitamin D in the blood. A preventive dose of 1000-2000 IU per day is usually recommended.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, Nordic Naturals.
• Vitamin C: A powerful antioxidant necessary for strengthening immunity, collagen synthesis, cell protection from damage.
  • Output form: Tablets, capsules, powders, chewing tablets.
  • Dosage: It is usually recommended 500-1000 mg per day.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, California Gold Nutrition.
• B vitamins B: It is necessary for the normal operation of the nervous system, metabolism, the formation of red blood cells.
  • Output form: Tablets, capsules, complex drugs.
  • Dosage: Depends on the specific vitamin of group B and the needs of the body.
  • Popular brands: Solgar, Now Foods, Thorne Research, Life Extension.
• Magnesium: It is necessary for the normal operation of the nervous system, muscles, cardiovascular system. Helps reduce stress, improve sleep.
  • Output form: Tablets, capsules, powders, oils for external use.
  • Dosage: It is usually recommended 200-400 mg per day.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, Natural Vitality.
• Zinc: It is necessary for the immune system, healing of wounds, growth and development.
  • Output form: Tablets, capsules, candies.
  • Dosage: It is usually recommended 15-30 mg per day.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, Nature’s Bounty.
• Calcium: It is necessary for the health of bones and teeth.
  • Output form: Tablets, capsules, powders, chewing tablets.
  • Dosage: It is usually recommended 1000-1200 mg per day. It is important to take with vitamin D for better absorption.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, Nature Made.

2.2. Omega-3 fatty acids:

• Omega-3: Polyunsaturated fatty acids necessary for the health of the cardiovascular system, brain, eyes. Reduce cholesterol, improve mood, have anti -inflammatory properties.
  • Output form: Capsules, liquids.
  • Dosage: It is usually recommended 1000-3000 mg per day. It is important to choose products with high EPA and DHA.
  • Popular brands: Nordic Naturals, Carlson Labs, Now Foods, Sports Research.

2.3. Probiotics and prebiotics:

• Probiotics: Living microorganisms useful for intestinal microflora. Improve digestion, strengthen immunity.
  • Output form: Capsules, powders, liquids.
  • Dosage: Depends on the specific strain of bacteria and the needs of the body.
  • Popular brands: Culturelle, Align, Garden of Life, Renew Life.
• Prebiotics: Substances that serve as food for probiotics. Contribute to the growth of beneficial bacteria in the intestines.
  • Output form: Powders, capsules.
  • Examples: Inulin, fruitoligosaccharides (FOS).

2.4. For joints and bones:

• Glucosamine and chondroitin: Substances necessary for the health of cartilage tissue. Reduce pain and inflammation in the joints, improve their mobility.
  • Output form: Capsules, tablets, creams, gels.
  • Dosage: It is usually recommended 1500 mg of glucosamine and 1200 mg of chondroitin per day.
  • Popular brands: Solgar, Now Foods, Doctor’s Best, Schiff.
• Collagen: The protein necessary for the health of the skin, hair, nails, joints and bones.
  • Output form: Powders, capsules, liquids.
  • Dosage: Depends on the type of collagen and the needs of the body.
  • Popular brands: Vital Proteins, NeoCell, Sports Research, Youtheory.

2.5. To improve sleep:

• Melatonin: A hormone regulating the sleeping cycle. Helps fall asleep, improves sleep quality.
  • Output form: Tablets, capsules, chewing tablets.
  • Dosage: It is usually recommended 1-5 mg before bedtime.
  • Popular brands: Natrol, Now Foods, Doctor’s Best, Life Extension.
• Valerian: A plant with soothing properties. Helps reduce stress, improve sleep.
  • Output form: Tablets, capsules, tinctures.
  • Dosage: Depends on the form of the release and needs of the body.
• Magnesium: As mentioned earlier, magnesium also helps to relax and improve sleep.

2.6. To increase energy and tone:

• Coenzim Q10 (COQ10): The antioxidant necessary for the production of energy in cells. Supports the health of the cardiovascular system, increases the level of energy.
  • Output form: Capsules, liquids.
  • Dosage: It is usually recommended 100-300 mg per day.
  • Popular brands: Qunol, Doctor’s Best, Now Foods, Life Extension.
• Ginseng: A plant with adaptogenic properties. Increases energy level, improves mental and physical performance.
  • Output form: Tablets, capsules, tinctures.
  • Dosage: Depends on the type of ginseng and the needs of the body.
• L-Carnitin: The amino acid participating in the transport of fatty acids in mitochondria, where they are used to produce energy.
  • Output form: Tablets, capsules, liquids.
  • Dosage: It is usually recommended 500-2000 mg per day.

2.7. To improve the condition of the skin, hair and nails:

• Biotin: B vitamin B, necessary for the health of the skin, hair and nails.
  • Output form: Tablets, capsules.
  • Dosage: It is usually recommended 2500-5000 mcg per day.
  • Popular brands: Natrol, Now Foods, Doctor’s Best, Nature’s Bounty.
• Collagen: As mentioned earlier, collagen is also useful for skin, hair and nails.
• Hyaluronic acid: A substance holding moisture in the skin. Moisturizes the skin, makes it more elastic and elastic.
  • Output form: Capsules, serums, creams.
  • Dosage: Depends on the form of the release and needs of the body.

III. Where to buy dietary supplements: review of popular places and recommendations

The choice of the place of purchase of dietary supplements is important to ensure the quality and safety of products. Consider the popular options and give recommendations.

3.1. Pharmacies:

• Advantages:

  • Quality assurance: Pharmacies, as a rule, cooperate with trusted suppliers and comply with the requirements for storage and sale of dietary supplements.
  • Pharmacist consultation: You can get a pharmacist’s consultation at the choice of dietary supplement, dosage and contraindications.
  • Availability of certificates: Pharmacies are required to provide certificates of conformity for dietary supplements at the request of the buyer.

• Flaws:

  • Limited assortment: The range of dietary supplements in pharmacies can be limited compared to online stores.
  • Higher prices: Prices for dietary supplements in pharmacies are usually higher than in online stores.

• Recommendations:

  • Choose well -known pharmacy networks that have established themselves as reliable suppliers.
  • Carefully study the information on the Bad package before buying.
  • Feel free to ask questions to the pharmacist.

3.2. Online stores:

• Advantages:

  • Wide assortment: The online stores present a huge selection of dietary supplements from various manufacturers.
  • Lower prices: Prices for dietary supplements in online stores are usually lower than in pharmacies.
  • Convenience of purchases: You can order dietary supplements online without leaving your home.
  • Customer reviews: You can familiarize yourself with the reviews of other buyers about dietary supplements.

• Flaws:

  • The risk of fakes: There is a risk of acquiring a fake or poor -quality dietary supplement.
  • The complexity of quality assessment: It is impossible to evaluate the quality of dietary supplements visually before buying.
  • Long -term delivery: Dietary supplies can take several days or weeks.

• Recommendations:

  • Choose well-known and trusted online stores specializing in the sale of dietary supplements and health goods.
  • Pay attention to the reputation of the seller, customer reviews and the availability of certificates of conformity for dietary supplements.
  • Compare dietary supplements in different online stores.
  • Be careful with offers that seem too profitable.
  • Carefully study the information on the Bad package before buying.

3.3. Specialized sports nutrition stores:

• Advantages:

  • A wide selection of dietary supplements for athletes: Such stores present a wide selection of dietary supplements designed to increase physical endurance, a set of muscle mass, and recovery after training.
  • Specialists consultation: You can get advice from sports nutrition specialists.

• Flaws:

  • Limited assortment: The range of dietary supplements can be limited by the specifics of the store.
  • Higher prices: Prices for dietary supplements can be higher than in online stores.

• Recommendations:

  • Choose well -known and proven sports nutrition stores.
  • Consider your needs and goals when choosing dietary supplements.
  • Consult a sports nutrition specialist.

3.4. Direct sales from manufacturers:

• Advantages:

  • Direct access to the manufacturer: The ability to get information from first -hand.
  • Potentially lower prices: Sometimes manufacturers offer lower prices, bypassing intermediaries.

• Flaws:

  • The need for independent verification: It is important to carefully study information about the manufacturer and product.
  • Limited assortment: Usually the products of only one manufacturer are offered.

• Recommendations:

  • Carefully study the information about the manufacturer, its reputation and certificates of product quality.
  • Compare prices with other options.
  • Pay attention to the conditions of return and guarantee.

3.5. Large online platforms (for example, iHerb):

• Advantages:

  • Huge selection: They offer a wide range of dietary supplements from different manufacturers, often with an emphasis on natural and organic products.
  • Competitive prices: Prices can be quite attractive.
  • International delivery: The ability to order dietary supplements that are not represented in local stores.
  • Customer reviews: A large number of reviews allows you to evaluate the product.

• Flaws:

  • The risk of fakes: Although the platforms are trying to control the quality, the risk exists.
  • Difficulties with customs: During international delivery, customs issues and additional costs may arise.
  • Long -term delivery: Delivery can take a long time.

• Recommendations:

  • Choose sellers with a high rating and a large number of positive reviews.
  • Consider possible customs duties and taxes.
  • Check out the terms of delivery and return.

IV. How to choose high -quality dietary supplements: criteria and recommendations

When choosing a dietary supplement, it is important to consider the following criteria:

• Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Study reviews about the company and its products.
• Quality certificates: Make sure that dietary supplement has certificates of conformity confirming its quality and safety. Pay attention to the availability of GMP (good manufactoring practice), ISO and other international standards.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients in the declared dosages. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
• Dosage: Make sure that the dosage of the ingredients in the dietary supplement corresponds to your needs. Do not exceed the recommended dosage. Consult a doctor to determine the optimal dosage.
• Output form: Choose a dietary supplement release form that is convenient and easily absorbed to you.
• Price: Compare dietary supplements from different manufacturers. High price is not always high. However, too low the price may indicate a fake or poor -quality raw materials.
• Customer reviews: Check out the reviews of other buyers about the dietary supplement. This will help you get an idea of ​​its effectiveness and safety.
• Consultation with a doctor: Before using any dietary supplement, it is necessary to consult a doctor, especially in the presence of any diseases or taking drugs. The doctor will help you choose the right dietary supplement, determine the optimal dosage and exclude possible contraindications and side effects.

V. Legal aspects of the sale and use of dietary supplements in Russia

The sale and use of dietary supplements in Russia is regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts.

• Bad registration: Before entering the sale, dietary supplements must undergo state registration in Rospotrebnadzor.
• Marking requirements: The marking of dietary supplements should contain complete and reliable information about the composition, manufacturer, manufacturing date, expiration date, method of application and contraindications.
• Advertising of dietary supplements: Advertising of dietary supplements should not contain false or misleading information. It is not allowed to attribute to Badam the healing properties.
• Responsibility for violation of requirements: For violation of the requirements of legislation in the field of sale and use of dietary supplements, administrative and criminal liability is provided.

VI. Badam alternatives: good nutrition and a healthy lifestyle

It is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. Instead of relying on dietary supplements, try to receive all the necessary nutrients from a variety and balanced diet.

• Ask a variety of: Include fruits, vegetables, cereals, legumes, nuts, seeds, meat, fish, dairy products in your diet.
• Reduce consumption: Processed products, sugar, salt and saturated fats.
• Drink enough water: Support the body’s water balance.
• Take sports: Regular physical activity strengthens health and increase immunity.
• Farm up: A sufficient sleep is necessary to restore the body.
• Avoid stress: Learn to cope with stress, do yoga, meditation or other relaxing practices.
• Give up bad habits: Smoking and alcohol abuse negatively affect health.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle, but should not replace full nutrition and consultation with a doctor. Take the choice of dietary supplements consciously and responsibly, and they will benefit you.