TOP-5 of the most popular dietary supplements

TOP-5 of the most popular dietary supplements: analysis, advantages and risks

In a world where maintenance of health is becoming more priority, biologically active additives (dietary supplements) are gaining huge popularity. From increasing immunity to improving cognitive functions, consumers are looking for simple and effective ways to strengthen their well -being. This article is deeply immersed in the five most popular dietary supplements, exploring their scientific base, potential advantages, side effects and optimal use. We will consider:

1. Vitamin D: solar vitamin in tablets

1.1 Role and function of vitamin D in the body:

Vitamin D, despite the name “vitamin”, is actually a cryptormon playing a key role in the regulation of calcium and phosphorus exchange. It ensures the absorption of calcium in the intestines, which is necessary to maintain the health of bones, teeth and normal muscle function. However, its influence spreads far beyond the bone tissue. Vitamin D participates in:

• Immune regulation: It modulates the activity of immune cells, helping to prevent excessive inflammatory reactions and autoimmune diseases. Vitamin D stimulates the production of antimicrobial peptides, enhancing the body’s protection from infections.
• Cell growth and differentiation: Vitamin D is involved in the control of the cell cycle and differentiation, which can play a role in cancer prevention.
• Neuromuscular function: Vitamin D maintains the normal functioning of muscles and nervous system, which is important for coordinating movements and prevention of falls, especially in older people.
• Regulation of blood pressure: Some studies associate the deficiency of vitamin D with an increased risk of development of hypertension.

1.2 Sources of vitamin D:

The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet rays (UVB) of sunlight. However, this process depends on many factors, including the time of year, the breadth of the terrain, the color of the skin, the use of sunscreen and age. Older people, for example, less effectively synthesize vitamin D in the skin. Other sources include:

• Fat fish: Salmon, tuna, mackerel and cod liver are rich in vitamin D.
• Egg yolks: Contain a moderate amount of vitamin D.
• Enriched products: Some dairy products, juices and cereals are enriched with vitamin D.

1.3 causes of vitamin D:

Vitamin D deficiency is a common problem, especially in the northern latitudes and among people with limited stay in the sun. The main reasons include:

• Insufficient stay in the sun: Work in the room, wearing closed clothing and the use of sunscreen prevent the synthesis of vitamin D in the skin.
• Dark skin: Melanin, a pigment that determines the skin of the skin, reduces the ability of the skin to synthesize vitamin D under the influence of sunlight.
• Age: With age, the ability of the skin to synthesize vitamin D decreases.
• Obesity: Vitamin D is fat -soluble, and in people with obesity it can “capture” in adipose tissue, reducing its accessibility for the body.
• Diseases of the gastrointestinal tract: Some diseases, such as Crohn’s disease and celiac disease, may violate the absorption of vitamin D.
• Insufficient consumption with food: A diet, poor in oily fish and enriched products, can contribute to vitamin D. deficiency

1.4 Symptoms of vitamin D:

Symptoms of vitamin D deficiency can be non -specific and include:

• Fatigue and weakness: A feeling of constant fatigue and lack of energy.
• Bone pain and muscles: Discomfort and pain in bones and muscles, especially in the legs and back.
• Frequent infections: Weakening of immunity and increased susceptibility to infections.
• Depression and bad mood: Vitamin D deficiency can affect the mood and contribute to the development of depression.
• Slow wound healing: Violation of tissue regeneration processes.
• Hair loss: In rare cases, vitamin D deficiency can lead to hair loss.

In children, vitamin D deficiency can lead to rickets, a disease characterized by bone deformation.

1.5 Advantages of taking vitamin D as a dietary supplement:

The intake of vitamin D as a dietary supplement can be useful for people with a deficiency of vitamin D or those who are at risk of its development. Advantages include:

• Improving the health of bones and teeth: Increasing bone density and reduction in the risk of osteoporosis and fractures.
• Strengthening immunity: Reducing the risk of infections and improving the immune response.
• Improving mood: Reducing symptoms of depression and improving overall well -being.
• Reduction of risk of chronic diseases: Some studies show that vitamin D may reduce the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer.
• Improving muscle function: Maintaining strength and muscle coordination.

1.6 Dosage and form of release:

The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended 600-800 IU (international units) per day for adults. People with vitamin D deficiency may require higher doses that the doctor should prescribe.

Vitamin D is available in two main forms:

• Vitamin D2 (ergocalciferol): Get from plants and mushrooms.
• Vitamin D3 (cholecalciferol): It is synthesized in the skin and is found in animal products.

Vitamin D3 is usually considered more effective than vitamin D2, since it is better absorbed and increases the level of vitamin D in the blood.

1.7 risks and side effects:

Taking vitamin D in recommended doses is usually safe. However, taking very high doses of vitamin D (more than 4000 IU per day) for a long time can lead to hypervitaminosis D, which can cause:

• Nausea, vomiting and loss of appetite:
• Weakness and fatigue:
• Frequent urination:
• Bone pain:
• Increase in blood calcium levels (hypercalcemia): This can lead to calcium deposition in soft tissues, such as kidneys and heart.
• Renal failure:

Before taking vitamin D, it is recommended to consult a doctor as a dietary supplement, especially if you have any chronic diseases or take other drugs.

2. Omega-3 fatty acids: fat that is useful

2.1 Role and function of omega-3 fatty acids in the body:

Omega-3 fatty acids is a group of polyunsaturated fatty acids that play an important role in maintaining health. The most important omega-3 fatty acids include:

• Eicopentenic acid (EPA): It has anti-inflammatory properties and is important for the health of the cardiovascular system.
• Dokosagexenoic acid (DHA): It is necessary for the development and functioning of the brain, eye and nervous system.
• Alpha-linolenic acid (ALA): Vegetable omega-3 fatty acid, which can be transformed into EPA and DHA in the body, albeit in small quantities.

Omega-3 fatty acids participate in:

• Maintaining health of the cardiovascular system: Reduce the level of triglycerides, improve the function of blood vessels and reduce the risk of blood clots.
• Maintaining brain health: Improve cognitive functions, memory and concentration. DHA is an important component of the cell membranes of the brain.
• Decrease in inflammation: They have an anti -inflammatory effect, which can be useful for arthritis and other inflammatory diseases.
• Maintaining the health of the eyes: DHA is an important component of the retina and is necessary for normal vision.
• Maintaining skin health: Improve skin hydration and reduce the risk of skin diseases.

2.2 sources of omega-3 fatty acids:

The main sources of omega-3 fatty acids are:

• Fat fish: Salmon, tuna, mackerel, herring and sardines are rich in EPA and DHA.
• Vegetable oils: Flaxseed oil, chia oil and hemp oil contain ALA.
• Nuts and seeds: Walnuts, flax seeds and chia seeds also contain ALA.
• Enriched products: Some eggs, yogurts and dairy products are enriched with omega-3 fatty acids.

2.3 Advantages of taking omega-3 as a dietary supplement:

Reception of Omega-3 as a dietary supplement can be useful for people who do not receive a sufficient amount of omega-3 fatty acids with food. Advantages include:

• Reducing the risk of cardiovascular diseases: Reducing the level of triglycerides, improving the function of blood vessels and reducing the risk of blood clots.
• Improving brain health: Improving cognitive functions, memory and concentration.
• Reduced inflammation: Relief of arthritis symptoms and other inflammatory diseases.
• Improving the health of the eyes: Maintaining the health of the retina and reducing the risk of developing age -related macular degeneration.
• Improving mood: Reducing the symptoms of depression and anxiety.

2.4 Dosage and form of release:

The recommended daily dose of omega-3 fatty acids varies depending on the state of health and goals of administration. It is usually recommended 250-500 mg EPA and DHA per day to maintain overall health. People with cardiovascular diseases may require higher doses that the doctor should prescribe.

Omega-3 fatty acids are available in various forms, including:

• Fish oil: Contains EPA and DHA.
• Krishye fat: Contains EPA and DHA, as well as antioxidant Astaxantin.
• Vegetarian capsules: Contain EPA and DHA obtained from algae.

2.5 risks and side effects:

Reception of omega-3 fatty acids in recommended doses is usually safe. However, taking very high doses (more than 3 grams per day) can lead to:

• Stomach disorder: Nausea, diarrhea and bloating.
• Blood liquefaction: This can increase the risk of bleeding, especially in people taking anticoagulants.
• Fish flavor: After taking fish oil, a fish taste in the mouth may occur.

Before taking omega-3 fatty acids, it is recommended to consult a doctor as a dietary supplement, especially if you have any chronic diseases or you take anticoagulants. It is important to choose high -quality products that have been tested for the content of heavy metals and other pollutants.

3. Probiotics: friendly bacteria for intestinal health

3.1 Role and function of probiotics in the body:

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are mainly represented by bacteria, but can also include yeast. Probiotics act mainly in the intestines, where they are:

• Restore and maintain the balance of intestinal microflora: Healthy intestinal microflora is important for digestion, immunity and overall health.
• Suppress the growth of harmful bacteria: Probiotics compete with harmful bacteria for nutrients and places of attachment to the intestinal wall.
• Improve digestion: They help to break down food and absorb nutrients.
• Strengthen the immune system: They stimulate the immune system and help fight infections.
• Produce useful substances: For example, B vitamins and short -chain fatty acids (KVK) that nourish the intestinal cells.

3.2 sources of probiotics:

Probiotics are contained in:

• Features: Yogurt, kefir, sauerkraut, kimchi, tea mushroom and Miso. It is important to choose products containing living and active crops.
• Probiotic supplement: Available in various forms, including capsules, tablets, powders and liquids.

3.3 Advantages of taking probiotics as a dietary supplement:

Reception of probiotics as a dietary supplement can be useful for:

• Improving digestion: Relief of symptoms of bloating, constipation and diarrhea.
• Treatment and prevention of diarrhea associated with antibiotics: Antibiotics kill not only harmful, but also beneficial bacteria in the intestines, which can lead to diarrhea. Probiotics help restore the balance of intestinal microflora after taking antibiotics.
• Treatment of irritable intestines (SRK): Probiotics can help alleviate the symptoms of IBS, such as abdominal pain, bloating and stool violation.
• Immunity fortifications: Reducing the risk of infections and improving the immune response.
• Treatment of vaginal infections: Probiotics can help restore the balance of vaginal microflora and prevent vaginal infections.
• Improving mental health: Some studies show that probiotics can have a positive effect on mood and cognitive functions. There is a connection between the microflora of the intestine and the brain (the axis of the “intestines-brain”).

3.4 Probiotic strains:

Various probiotics strains have a different effect on health. The most common strains include:

• Lactobacillus: They are widely used to improve digestion and strengthen immunity.
• Bifidobacterium: Often used to treat SRK and other intestines.
• Saccharomyces boulardii: A variety of yeast, which is used to treat diarrhea associated with antibiotics.

When choosing a probiotic supplement, it is important to consider which strains are contained in the product and what advantages they offer.

3.5 dosage and form of release:

The dosage of probiotics is measured in a of the (colony -forming units). The recommended dose varies depending on the strain and state of health. It is usually recommended 1-10 billion CO per day to maintain overall health. People with certain diseases may require higher doses that the doctor should prescribe.

Probiotics are available in various forms, including:

• Capsules:
• Tablets:
• Powders:
• Liquids:
• Chewing tablets:

3.6 risks and side effects:

Taking probiotics is usually safe for most people. However, some people may experience:

• Gas formation and bloating: These are usually temporary side effects that pass as the body adapts to probiotics.
• Constipation or diarrhea: In rare cases, probiotics can cause constipation or diarrhea.

People with weakened immunity or serious diseases should consult a doctor before taking probiotics. It is important to choose high -quality products containing living and active crops.

4. Magnesium: Mineral for more than 300 enzymes

4.1 Role and functions of magnesium in the body:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It is necessary for:

• Energy metabolism: Magnesium is involved in the production of ATP, the main source of energy for cells.
• Protein synthesis: Magnesium is necessary for the synthesis of amino acid protein.
• Regulation of muscle and nervous function: Magnesium helps to relax the muscles and supports the normal function of the nervous system. It participates in the transmission of nerve impulses and regulates the production of neurotransmitters.
• Maintaining bone health: Magnesium is necessary for the formation and maintenance of bone tissue.
• Regulation of blood sugar levels: Magnesium helps improve insulin sensitivity and regulates blood sugar.
• Maintaining normal blood pressure: Magnesium helps to relax blood vessels and reduces blood pressure.

4.2 sources of magnesium:

Magnesium is contained in:

• Green sheet vegetables: Spinach, kale cabbage and other green leafy vegetables are rich in magnesium.
• Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds contain a lot of magnesium.
• Whole grain products: Brown rice, oatmeal and whole grain bread are good sources of magnesium.
• Legumes: Black beans, beans and lentils are rich in magnesium.
• Dark chocolate: Dark chocolate contains magnesium and antioxidants.

4.3 Causes of magnesium deficiency:

Magnesium deficiency can be caused:

• Insufficient food consumption: A diet, poor with products rich in magnesium, can lead to a deficiency of magnesium.
• Violation of absorption: Some diseases of the gastrointestinal tract, such as Crohn’s disease and celiac disease, can violate magnesium absorption.
• Taking some drugs: Some diuretics, antibiotics and proton pump inhibitors can reduce the level of magnesium in the body.
• Alcohol abuse: Alcohol can increase the excretion of magnesium in urine.
• Diabetes sugar: In people with diabetes, magnesium deficiency is more often found.
• Chronic stress: Stress can increase the body’s need for magnesium.

4.4 Symptoms of magnesium deficiency:

Symptoms of magnesium deficiency can be non -specific and include:

• Muscle cramps and spasms:
• Fatigue and weakness:
• Insomnia:
• Irritability and anxiety:
• Headaches:
• Constipation:
• Irregular heartbeat:
• High blood pressure:

4.5 Advantages of taking magnesium as a dietary supplement:

Magnesium intake as a dietary supplement can be useful for people with a deficiency of magnesium or those who are at risk of its development. Advantages include:

• Relief of muscle seizures and spasms:
• Improvement:
• Reducing anxiety and irritability:
• Relief of headaches:
• Blood sugar regulation:
• Reduced blood pressure:
• Improving bone health:

4.6 Forms of magnesium:

Magnesium is available in various forms that differ in bioavailability (ability to absorb by the body). The most common forms include:

• Magnesium citrate: It is well absorbed and often used to treat constipation.
• Magnesium glycinate: It is well absorbed and has a calming effect.
• Magnesium oxide: It is poorly absorbed and often used as an antacid.
• Magnesium chloride: It is well absorbed and can be used externally to relieve muscle pain.
• Magnesium sulfate (English salt): It is used as a laxative and for baths to relieve muscle pain.
• Magnesium Treonate: A new form of magnesium, which is claimed, penetrates the brain well and improves cognitive functions.

4.7 Dosage and risks:

The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Reception of too much magnesium can lead to:

• Diarrhea:
• Nausea:
• Abdominal pain:

People with renal failure should consult a doctor before taking magnesium.

5. Kurkumin: golden miracle from turmeric

5.1 The role and functions of turcumin in the body:

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine and traditional medicine. Kurkumin has powerful antioxidant and anti -inflammatory properties. It affects many molecular mechanisms in the body, including:

• Suppression of inflammatory molecules: Kurkumin inhibits the activity of NF-KB, the main regulator of inflammatory processes in the body.
• Antioxidant action: Kurkumin neutralizes free radicals and stimulates the production of their own antioxidants of the body.
• The regulation of enzymes activity: Kurkumin affects the activity of enzymes involved in inflammation, cell growth and metabolism.

5.2 Sources of Kurkumin:

The main source of curcumin is turmeric. However, the content of curcumin in Kurkum is relatively small, about 3%. Therefore, to obtain tangible benefits, it is recommended to use curcumin in the form of an extract or additive.

5.3 Advantages of taking curcumin as a dietary supplement:

The intake of curcumin as a dietary supplement can be useful for:

• Relief of arthritis symptoms: Kurkumin can reduce pain and inflammation in the joints.
• Improving the health of the heart: Kurkumin can improve the function of the endothelium lining the blood vessels, and reduce the risk of cardiovascular diseases.
• Improving cognitive functions: Some studies show that Kurkumin can improve the memory and concentration of attention, as well as reduce the risk of developing Alzheimer’s disease.
• Cancer prevention: Kurkumin can slow down the growth of cancer cells and prevent the formation of new vessels that feed the tumor.
• Improvements: Kurkumin can increase the level of serotonin and dopamine in the brain, which can improve mood and reduce the symptoms of depression.
• Protection against oxidative stress: The antioxidant properties of curcumin help protect the cells from damage caused by free radicals.

5.4 bioavailability of curcumin:

Kurkumin has low bioavailability, that is, it is poorly absorbed into the blood and is quickly metabolized. To increase the bioavailability of curcumin, it is recommended to use it in combination with:

• Piperin: Piperin is an alkaloid contained in black pepper. It increases the bioavailability of curcumin to 2000%.
• Fats: Kurkumin is fat -soluble, so its use with fats improves its absorption.
• Liposomal form: The liposomal form of curcumin provides the best absorption and delivery of curcumin into cells.

5.5 Dosage and form of release:

The recommended dose of curcumin varies depending on the state of health and goals of admission. It is usually recommended 500-2000 mg per day, divided into several tricks. Kurkumin is available in various forms, including:

• Capsules:
• Tablets:
• Powders:
• Liquids:
• Chewing tablets:

5.6 risks and side effects:

Curkumin is usually safe for most people. However, some people may experience:

• Indigestion:
• Nausea:
• Diarrhea:

Kurkumin can interact with some drugs such as anticoagulants. Therefore, people taking medications should consult a doctor before taking the Kurkumin.

These five dietary supplements-vitamin D, omega-3 fatty acids, probiotics, magnesium and curcumin-are only a small part of the huge market for biologically active additives. It is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. Before taking any dietary supplement, it is recommended to consult a doctor to make sure that he is safe and suitable for you. The information presented in this article is intended only for educational purposes and should not be considered as a medical consultation. Always consult a qualified health specialist to receive personalized recommendations.