Bades and vitamins for health: what to choose?

Bades and vitamins for health: what to choose?

Part 1: Fundamentals and Classification

1. What are dietary supplements (biologically active additives)?

   1. Definition and regulation: Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. Unlike drugs, dietary supplements are not intended for the treatment of diseases. Their goal is to maintain health, the prevention of diseases and improve the functional state of the body. The regulation of dietary supplements is carried out not as strictly as drugs, which requires special attention to the choice of the manufacturer and the composition of the product. In different countries, dietary supplements may differ. It is important to check the availability of reception of dietary supplements in the corresponding register (for example, in Russia it is Rospotrebnadzor).

   2. Output forms: Bades are available in various forms: tablets, capsules, powders, solutions, extracts, syrups, teas and bars. The choice of form depends on personal preferences, ease of admission and features of the assimilation of the components. For example, capsules can be preferable to tablets, since they swallow more easily and dissolve faster in the stomach. Solutions and syrups are well suited for children and people who have difficulty swallowing solid forms.

   3. The composition of the dietary supplement: Bades may contain a wide range of substances:

      • Vitamins: Organic compounds necessary for the normal functioning of the body.
      • Minerals: Inorganic substances involved in various physiological processes.
      • Amino acids: Building blocks of proteins necessary for the growth and restoration of fabrics.
      • Paul -saturated fatty acids (PNS): Important for the health of the heart, brain and vision (for example, omega-3).
      • Food fibers: They are not digested in the stomach, but are useful for digestion and maintaining a healthy intestinal microflora.
      • Probiotics and prebiotics: Support the intestinal health, improve digestion and strengthen immunity.
      • Plant extracts: Contain biologically active substances that have various useful properties (for example, antioxidant, anti -inflammatory).
      • Enzymes: Participate in the breakdown of food and assimilation of nutrients.
      • Other biologically active substances: Naprther and Coenzim Q10, Carnitin and Divine.

   4. Basic principles of action: Bades act by enriching the diet with the necessary nutrients, maintaining a healthy intestinal microflora, improving digestion, strengthening immunity, antioxidant protection and other mechanisms. It is important to understand that the effect of taking dietary supplements usually develops gradually and can be individual.

2. Vitamins: necessity and classification

   1. The role of vitamins in the body: Vitamins are organic compounds necessary for the normal functioning of the body. They participate in the regulation of metabolic processes, maintaining immunity, growth and development of tissues, the functioning of the nervous system and many other processes. A lack of vitamins can lead to various diseases and health disorders.

   2. Classification of vitamins: Vitamins are divided into two main groups:

      • Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body. An overdose of these vitamins can be dangerous.

        • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes, immunity. Sources: liver, fish oil, carrots, spinach, apricots.
        • Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, the health of bones and teeth, immunity. Sources: fish oil, egg yolk, the sun (synthesized in the skin under the influence of ultraviolet radiation).
        • Vitamin E (Tokoferol): Antioxidant, protects cells from damage by free radicals, is important for the health of the skin and the cardiovascular system. Sources: vegetable oils, nuts, seeds, green vegetables.
        • Vitamin K (Phillokhinon): It is necessary for blood coagulation. Sources: green leafy vegetables, liver, synthesized by intestinal microflora.

      • Water -soluble vitamins (group B, C): Dissolve in water and do not accumulate in the body. Excesses are excreted in the urine, so an overdose by these vitamins is less likely, but regular replenishment of stocks is necessary.

        • Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism, functioning of the nervous system. Sources: Grain products, pork, legumes.
        • Vitamin B2 (Riboflavin): It is necessary for energy metabolism, health of the skin and mucous membranes. Sources: dairy products, meat, eggs, green vegetables.
        • Vitamin B3 (Niacin): It is necessary for energy exchange, skin health and nervous system. Sources: meat, fish, poultry, grain products.
        • Vitamin B5 (pantotenic acid): It is necessary for energy metabolism, synthesis of hormones and antibodies. Sources: meat, eggs, dairy products, legumes.
        • Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids, the functioning of the nervous system. Sources: meat, fish, poultry, bananas, avocados.
        • Vitamin B7 (Biotin): It is necessary for the exchange of fats and carbohydrates, the health of the skin, hair and nails. Sources: eggs, liver, nuts, seeds.
        • Vitamin B9 (folic acid): It is necessary for the formation of blood cells, the development of the fetus during pregnancy. Sources: green leafy vegetables, legumes, liver.
        • Vitamin B12 (CianoCobalamine): It is necessary for the formation of blood cells, the functioning of the nervous system. Sources: animal products (meat, fish, dairy products). Vitamin B12 in the form of an additive should be taken by vegetarians and vegans.
        • Vitamin C (ascorbic acid): Antioxidant is necessary for immunity, skin health and connective tissue. Sources: citrus fruits, pepper, kiwi, broccoli.

   3. Causes of vitamin deficiency: Vitamin deficiency can be caused by various factors:

      • Unstable nutrition: Insufficient consumption of fruits, vegetables, whole grain products and other sources of vitamins.
      • Restrictive diets: Diets that exclude certain groups of products can lead to a deficiency of specific vitamins.
      • Diseases of the gastrointestinal tract: Violation of the absorption of nutrients.
      • Taking some drugs: Some drugs may violate the absorption of vitamins.
      • Increased need for vitamins: During pregnancy, breastfeeding, with intense physical exertion.
      • Age: With age, the body’s ability to absorb vitamins decreases.

3. Minerals: meaning and classification

   1. The role of minerals in the body: Minerals are inorganic substances necessary for the normal functioning of the body. They participate in the construction of bones and teeth, regulation of the water balance, maintaining the acid-base balance, the functioning of the nervous system and many other processes.

   2. Classification of minerals: Minerals are divided into macro elements (necessary in large quantities) and trace elements (necessary in small quantities).

      • Macro elements:

        • Calcium: It is necessary for the health of bones and teeth, blood coagulation, the functioning of muscles and the nervous system. Sources: dairy products, green leafy vegetables, tofu.
        • Phosphorus: It is necessary for the health of bones and teeth, energy metabolism. Sources: meat, fish, dairy products, grain products.
        • Magnesium: It is necessary for the functioning of muscles and the nervous system, the regulation of blood sugar, and maintaining the health of the heart. Sources: green leafy vegetables, nuts, seeds, legumes.
        • Sodium: It is necessary to regulate the water balance, the functioning of the nervous system. Sources: salt, processed products.
        • Potassium: It is necessary to regulate the water balance, the functioning of muscles and the nervous system. Sources: bananas, potatoes, avocados, spinach.
        • Chlorine: It is necessary to regulate water balance, digestion. Sources: salt, processed products.
        • Sulfur: It is necessary for the synthesis of proteins, health, hair and nails. Sources: meat, fish, eggs, dairy products.

      • Microelements:

        • Iron: It is necessary for the formation of hemoglobin, the transfer of oxygen in the blood. Sources: meat, liver, legumes, green leafy vegetables.
        • Zinc: It is necessary for immunity, healing of wounds, growth and development. Sources: meat, seafood, nuts, seeds.
        • Iodine: It is necessary for the functioning of the thyroid gland, regulation of metabolism. Sources: seafood, iodized salt.
        • Selenium: Antioxidant is necessary for immunity, thyroid health. Sources: Brazilian nuts, seafood, meat.
        • Copper: It is necessary for the formation of red blood cells, the functioning of the nervous system. Sources: seafood, nuts, seeds, legumes.
        • Manganese: It is necessary for energy exchange, bone health and connective tissue. Sources: whole grain products, nuts, seeds, tea.
        • Chromium: It is necessary to regulate blood sugar levels. Sources: broccoli, meat, whole grain products.
        • Molybden: It is necessary for the metabolism of sulfur. Sources: legumes, grain products, nuts.
        • Fluorine: It is necessary for the health of teeth and bones. Sources: fluorine water, tea.

   3. Causes of deficiency of minerals: The deficit of minerals can be caused by the same factors as the deficiency of vitamins: unbalanced diet, restrictive diets, diseases of the gastrointestinal tract, taking some drugs, an increased need for minerals, age.

Part 2: Choice of dietary supplements and vitamins: criteria and recommendations

1. Consultation with a doctor: Before you start taking dietary supplements or vitamins, you need to consult a doctor. The doctor can evaluate the state of health, identify a deficiency of nutrients and recommend the most suitable additives and dosage. Self -medication can be dangerous and lead to undesirable consequences. Consultation with a doctor for people with chronic diseases, pregnant and nursing women, as well as for children, is especially important.

2. Evaluation of the diet: It is important to analyze your diet and identify possible disadvantages. If the food is balanced and varied, the need for additional vitamins and minerals can be minimal. However, in some cases, even with a balanced diet, it may be required to take certain additives (for example, vitamin D in winter).

3. The selection of the manufacturer: It is important to choose dietary supplements and vitamins from trusted manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates (for example, GMP – good manufacturing practice), company reputation, consumer reviews. Avoid purchasing products from dubious sellers or on unauthorized sites.

4. Study of the composition: Before buying, carefully study the composition of a dietary supplement or vitamin complex. Pay attention to the dosage of active substances, the presence of additional components (for example, dyes, preservatives, aromatizers). It is advisable to choose products with a minimum number of additives. It is also important to take into account possible allergic reactions to dietary supplements components.

5. Output form: Choose the form of the release of dietary supplements or vitamin, which is most convenient for you. Consider the features of the assimilation of various forms (for example, capsules can be preferable to tablets).

6. Dosage: Follow the recommended dosages indicated on the package of dietary supplements or vitamin. Do not exceed the dosage without consulting a doctor. An overdose of vitamins and minerals can be dangerous and lead to undesirable side effects.

7. Compatibility with other drugs: If you take any drugs, be sure to consult your doctor about the compatibility of dietary supplements and vitamins with these drugs. Some additives can interact with drugs and change their effect.

8. Individual needs: When choosing dietary supplements and vitamins, it is necessary to take into account the individual needs of the body. For example, women during pregnancy and breastfeeding require an increased amount of folic acid, iron and calcium. Athletes may require additional intake of amino acids, creatine and other additives to maintain physical activity. Elderly people can be useful to take vitamin D and calcium for the prevention of osteoporosis.

9. Duration of admission: The duration of the reception of dietary supplements and vitamins also depends on the individual needs and recommendations of the doctor. Some additives can be taken regularly (for example, vitamin D in winter), others with courses (for example, probiotics after taking antibiotics). The long -term reception of high doses of some vitamins can be undesirable.

10. Price: The price of dietary supplement or vitamin is not always an indicator of its quality. It is important to pay attention to the composition, manufacturer and the availability of quality certificates. Compare prices in different pharmacies and online stores to find the most profitable offer.

Part 3: Bades and vitamins for various purposes and conditions

1. To strengthen immunity:

   • Vitamin C: Enhances the immune function, has antioxidant properties.
   • Vitamin D: Supports immunity, especially important in winter.
   • Zinc: It is necessary for the functioning of immune cells.
   • Selenium: Antioxidant, supports the immune function.
   • SOUTINATEA: Plant extract, stimulates immunity.
   • Probiotics: They support a healthy intestinal microflora, strengthen immunity.

2. For the health of the heart and blood vessels:

   • Omega-3 polyunsaturated fatty acids (PNS): Reduce cholesterol, improve the function of blood vessels, reduce the risk of cardiovascular diseases.
   • Coenzim q10: Antioxidant, supports energy metabolism in heart cells.
   • Magnesium: Regulates the heart rhythm, reduces blood pressure.
   • Potassium: Regulates blood pressure.
   • Curcumin: It has anti -inflammatory properties, improves the function of blood vessels.
   • Garlic: Reduces cholesterol levels, improves blood vessels.

3. For the health of bones and joints:

   • Calcium: It is necessary for the health of bones and teeth.
   • Vitamin D: It is necessary for the absorption of calcium.
   • Magnesium: Participates in the formation of bone tissue.
   • Vitamin K: It is necessary for the health of bones.
   • Glucosamine and chondroitin: Support the health of cartilage joints of the joints.
   • Collagen: Building material for cartilage, skin and ligaments.

4. To improve digestion:

   • Probiotics: They support a healthy intestinal microflora, improve digestion.
   • Prebiotics: They feed beneficial bacteria in the intestines.
   • Food fibers: Improve intestinal motility, contribute to the excretion of toxins.
   • Enzymes: Participate in the breakdown of food and assimilation of nutrients.
   • Plant extracts: For example, artichoke extract, improves digestion.

5. To improve brain and nervous system:

   • Omega-3 polyunsaturated fatty acids (PNS): It is necessary for the functioning of the brain, improve memory and concentration of attention.
   • B vitamins B: Necessary for the functioning of the nervous system.
   • Magnesium: Soothes the nervous system, improves sleep.
   • Ginkgo biloba: Improves blood circulation in the brain, improves memory and concentration of attention.
   • Lecitin: It is necessary to build brain cells, improves memory and concentration of attention.

6. For the beauty of the skin, hair and nails:

   • Vitamins A, C, E: Antioxidants protect cells from damage to free radicals, improve the condition of the skin.
   • Biotin (Vitamin B7): It is necessary for the health of the skin, hair and nails.
   • Collagen: Improves the elasticity and elasticity of the skin.
   • Hyaluronic acid: Moisturizes the skin.
   • Zinc: It is necessary for the health of the skin, hair and nails.
   • Selenium: Antioxidant, improves the condition of the skin and hair.

7. For pregnant women and lactating women:

   • Folic acid (vitamin B9): It is necessary for the development of the fetus.
   • Iron: It is necessary to prevent anemia.
   • Calcium: It is necessary for the health of the bones of the mother and the development of the fetus.
   • Vitamin D: It is necessary for the absorption of calcium.
   • Omega-3 polyunsaturated fatty acids (PNS): Necessary for the development of the brain and vision of the fetus.
   • Iodine: It is necessary for the functioning of the thyroid gland of the mother and the development of the fetus.

8. For children:

   • Vitamin D: It is necessary for the health of bones and teeth.
   • Vitamin C: Enhances the immune function.
   • B vitamins B: Necessary for growth and development.
   • Omega-3 polyunsaturated fatty acids (PNS): Necessary for the development of the brain and vision.
   • Calcium: It is necessary for the health of bones and teeth.
   • Iron: It is necessary to prevent anemia.

Part 4: risks and side effects of admission of dietary supplements and vitamins

1. Overdose: Reception of high doses of vitamins and minerals can be dangerous and lead to undesirable side effects. An overdose of fat -soluble vitamins (A, D, E, K) is especially dangerous, as they accumulate in the body.

2. Interaction with drugs: Some dietary supplements and vitamins can interact with drugs and change their effect. For example, vitamin K can reduce the effectiveness of anticoagulants.

3. Allergic reactions: Some people may experience allergic reactions to components of dietary supplements and vitamins.

4. Poor product: On the market there are a large number of low -quality dietary supplements and vitamins that may contain harmful impurities or not correspond to the declared composition.

5. Lack of proven effectiveness: Many dietary supplements do not have a sufficient scientific base confirming their effectiveness.

6. Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases and complicate the diagnosis.

Part 5: Alternatives of dietary supplements and vitamins

1. Balanced nutrition: A balanced diet is the best way to obtain all the necessary nutrients. Include a variety of fruits, vegetables, whole grain products, proteins and healthy fats in your diet.

2. Regular physical exercises: Regular physical exercises improve the overall state of health, strengthen immunity and reduce the risk of developing many diseases.

3. Healthy sleep: A sufficient sleep is necessary for the normal functioning of the body.

4. Reducing stress levels: Stress negatively affects health. Find ways to reduce stress (for example, meditation, yoga, walking in the fresh air).

5. Refusal of bad habits: Refusal of smoking and alcohol abuse will improve the general state of health.

Part 6: Actual research and trends in the field of dietary supplements and vitamins

1. Personalized nutrition: The development of personalized nutrition based on a genetic analysis and individual needs of the body.

2. Intestinal microbia: Studies of the effect of intestinal microbioma on health and development of dietary supplements aimed at maintaining a healthy microflora.

3. New forms of delivery: Development of new forms of delivery of dietary supplements and vitamins (for example, liposomal forms that provide better assimilation).

4. Natural sources of vitamins and minerals: Increased interest in natural sources of vitamins and minerals, such as superfuds and plant extracts.

5. Sustainable development and environmental friendliness: The growing concern for the sustainable development and environmental friendliness of the production of dietary supplements and vitamins.

Part 7: Legislation and regulation of dietary supplements and vitamins in different countries

1. Russia: The regulation of dietary supplements is carried out by Rospotrebnadzor. Bades must be registered in a special registry.

2. USA: Bad regulation is carried out by FDA (Food and Drug Administration). Bades are not subject to such a strict test as drugs.

3. European Union: The regulation of dietary supplements is carried out at the level of individual EU member countries. There are general safety and marking requirements.

4. Other countries: The legislation on dietary supplements and vitamins can differ significantly in different countries. It is important to study local laws and rules before buying and using dietary supplements.

Part 8: Popular myths and misconceptions about dietary supplements and vitamins

1. Myth: Bades are medicines. Bades are not medicines and are not intended for the treatment of diseases.

2. Myth: The more, the better. Reception of high doses of vitamins and minerals is not always useful and can be dangerous.

3. Myth: All dietary supplements are equally effective. The effectiveness of dietary supplements depends on the composition, manufacturer and individual characteristics of the body.

4. Myth: dietary supplements can replace good nutrition. Bades are only an addition to a balanced diet, but cannot replace it.

5. Myth: Bades have no side effects. Bades can cause side effects, especially with improper use.

Part 9: how to read the labels of dietary supplements and vitamins

1. Name Product: Make sure that the product corresponds to the declared name.

2. Composition: Carefully study the composition of the product and pay attention to the dosage of active substances.

3. Recommendations for use: Follow the recommended dosages and the method of use.

4. Contraindications: Pay attention to contraindications to use.

5. Best before date: Do not use the product after expiration of the expiration date.

6. Storage conditions: Follow the storage conditions of the product.

7. Manufacturer: Indicate the manufacturer and its contact details.

8. Quality certificates: Pay attention to the availability of quality certificates (for example, GMP).

Part 10: Integrative approach to health and dietary supplement

1. Holistic approach: An integrative approach to health involves an integral approach, taking into account the physical, mental and social well -being of a person.

2. The role of dietary supplements: Bades can be part of an integrative approach to health, but should not be the only tool.

3. A combination of dietary supplements with other methods: Bades can be effectively combined with other methods of maintaining health, such as balanced nutrition, physical exercises, healthy sleep, reducing stress levels and rejection of bad habits.

4. Individual approach: It is important to consider individual needs and characteristics of the body when choosing and using dietary supplements.

This detailed article provides a comprehensive overview of dietary supplements (БАДы) and vitamins for health, covering their definitions, classifications, selection criteria, uses, risks, and alternatives. It emphasizes the importance of consulting with a healthcare professional before taking any supplements and encourages a balanced and informed approach to maintaining health.