Health dietary supplements: benefits and harms - БАДы для здоровья и спорта | Качественные добавки

Health dietary supplements: benefits and harms

Section 1: What is dietary supplements and how are they regulated?

Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances that are intended for direct consumption with food or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of diseases. The main task of dietary supplements is to maintain the normal functioning of the body, the prevention of diseases and improve the general state of health.

1.1. The composition of the dietary supplement:

Bades may contain a wide range of components, including:

Vitamins: Organic compounds necessary for normal metabolism and the functioning of the body (for example, vitamin C, vitamin D, B vitamins).
Minerals: Inorganic substances that play an important role in various physiological processes (for example, calcium, magnesium, iron, zinc).
Amino acids: The main building blocks of proteins necessary for the growth, restoration and maintenance of body tissues (for example, lysine, tripophanes, glutamine).
Plant extracts: Concentrates of biologically active substances extracted from plants (for example, green tea extract, echinacea extract, ginkgo bilobe extract).
Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on the body, especially on intestinal microflora (for example, lactobacilli, bifidobacteria).
Prebiotics: Substances that are not digested in the upper sections of the gastrointestinal tract, but serve as a nutrient medium for beneficial bacteria in the intestines (for example, inulin, fructoligosaccharides).
Omega-3 fatty acids: Polyunsaturated fatty acids necessary for the health of the heart, brain and vision (for example, eicopascentaenoic acid (EPK), non -oxacenoic acid (DGK)).
Enzymes: Proteins that accelerate chemical reactions in the body necessary for digestion of food and other metabolic processes (for example, amylase, lipase, protease).
Other biologically active substances: Coenzyme Q10, glucosamine, chondroitin and others.

1.2. Bades release forms:

Bades are produced in various forms:

Capsules: Gelatin or plant shells containing powder, oil or liquid.
Tablets: Compressed powder mixtures.
Powders: For dissolution in water or other drinks.
Liquids: Solutions, syrups, extracts.
Bars: Mixtures of various ingredients formed in bars.
Tea: A mixture of herbs and other plant components for brewing.

1.3. Bad regulation:

The regulation of dietary supplements is significantly different from the regulation of drugs. In most countries, including Russia, dietary supplements do not go through strict clinical trials, such as medicines, to confirm their effectiveness and safety. Instead, they are subject to state registration and quality control.

State registration: Before the dietary supplement goes on sale, the manufacturer must receive a certificate of state registration (SGR) in the authorized body (for example, in Rospotrebnadzor in Russia). To obtain the SGR, it is necessary to provide documents confirming the composition, properties and safety of the product.
Quality control: Quality control of dietary supplements is carried out at the stages of production, storage and sale. The compliance of the composition of the declared, the absence of harmful impurities, compliance with sanitary norms and rules is checked.
Marking: Bad packaging should contain complete information about the product, including the composition, recommendations for use, contraindications, shelf life and other necessary information. It is important to pay attention to the presence of SGR on the package.

1.4. Differences of dietary supplements and medicines:

Key differences in dietary supplements and drugs:

Purpose of application: Bades are designed to maintain health and prevention of diseases, and medicines for the treatment of diseases.
Clinical trials: Medicines are held strict clinical trials, but dietary supplements are not.
Evidence base: The effectiveness of drugs is confirmed by clinical studies, and for dietary supplements the evidence base can be weak or absent.
Regulation: Medicines are regulated more strictly than dietary supplements.
A doctor’s appointment: Medicines are usually prescribed by a doctor, and dietary supplements can be purchased without a prescription.
Therapeutic dose: Medicines contain therapeutic doses of active substances, and dietary supplements are usually lower doses.

Section 2: Potential benefits of dietary supplements:

With proper use and choice, dietary supplements can have a positive effect on the body:

2.1. Filling a deficiency of nutrients:

A modern diet often does not provide the body with all the necessary vitamins, minerals and other beneficial substances. Bades can help replenish this deficit.

Vitamin D: It is necessary for the health of bones, the immune system and mood regulation. Vitamin D deficiency is common, especially in regions with low solar activity.
Vitamin B12: It is important for the nervous system and hematopoiesis. Vitamin B12 deficiency is often found among vegetarians and vegans, as well as in older people.
Iron: It is necessary for the transport of oxygen in the blood. Iron deficiency can lead to anemia.
Calcium: It is important for the health of bones and teeth. Calcium deficiency can increase the risk of osteoporosis.
Omega-3 fatty acids: It is necessary for the health of the heart, brain and vision. Many people do not receive a sufficient amount of omega-3 fatty acids from food.

2.2. Support for the immune system:

Some dietary supplements can help strengthen the immune system and increase the body’s resistance to infections.

Vitamin C: It has antioxidant properties and helps to strengthen immunity.
Zinc: It is necessary for the normal functioning of the immune system.
SOUTINATEA: Plant extract that can help reduce the duration and severity of colds.
Probiotics: Support the health of intestinal microflora, which plays an important role in the immune system.

2.3. Improving digestion:

Bades can help improve digestion and eliminate problems with the gastrointestinal tract.

Probiotics: Restore the balance of intestinal microflora and improve digestion.
Prebiotics: They serve as a nutrient medium for beneficial bacteria in the intestines.
Enzymes: They help to digest food and reduce bloating.
Fiber: Improves intestinal motility and prevents constipation.

2.4. Support for the cardiovascular system:

Some dietary supplements can help reduce the risk of cardiovascular disease.

Omega-3 fatty acids: Reduce the level of triglycerides in the blood and improve the function of blood vessels.
Coenzim q10: It has antioxidant properties and improves the function of the heart muscle.
Red yeast rice: Contains Monacoline K, which can help reduce blood cholesterol.

2.5. Improving cognitive functions:

Bades can help improve memory, concentration and other cognitive functions.

Ginkgo biloba: Improves blood circulation in the brain and can help improve memory.
Omega-3 fatty acids: It is necessary for brain health and can help improve cognitive functions.
Phosphateidixine: Phospholipid, which plays an important role in the brain and can help improve memory.

2.6. Support for joints of the joints:

Bades can help reduce pain and inflammation in the joints and improve their mobility.

Glucosamine: Promotes the restoration of cartilage.
Chondroitin: Holds water in cartilaginous tissue and improves its cushioning properties.
MSM (methyl sulfonylmetatan): It has anti -inflammatory properties and can help reduce joint pain.

2.7. Antioxidant Protection:

Some dietary supplements have antioxidant properties and can help protect the body cells from damage to free radicals.

Vitamin C: A powerful antioxidant that protects the cells from damage by free radicals.
Vitamin E: Protects cell membranes from oxidation.
Selenium: It is necessary for the work of antioxidant enzymes.
Resveratrol: Contained in red wine and has antioxidant properties.

Section 3: Potential damage to dietary supplements:

Despite potential benefits, dietary supplements can be a health hazard if they are used incorrectly or if they contain harmful substances.

3.1. Lack of quality control:

Unlike medicines, dietary supplements are not subject to strict clinical trials and quality control. This can lead to the fact that the products contain inappropriate doses of active substances, harmful impurities or do not contain the declared ingredients at all.

The inconsistency of the composition: Studies have shown that many dietary supplements do not correspond to the declared composition. Some products may contain significantly less or more active substances than indicated on the label.
Pollution: Bades can be polluted by heavy metals, pesticides, bacteria or other harmful substances.
Fakes: There are fake dietary supplements on the market that do not contain the declared ingredients and can be dangerous to health.

3.2. Side effects and drug interactions:

Some dietary supplements can cause side effects, especially when used in high doses or with prolonged use. They can also interact with drugs, which can lead to undesirable consequences.

Allergic reactions: Some people can be allergic to the ingredients contained in dietary supplements.
Digestive disorders: Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea or constipation.
Bleeding: Some dietary supplements, such as ginkgo bilobe and garlic, can increase the risk of bleeding.
Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing the risk of side effects. For example, St. John’s wort can reduce the effectiveness of contraceptives and some antidepressants.

3.3. Masks of symptoms of diseases:

The use of dietary supplements can mask the symptoms of serious diseases, which can lead to late diagnosis and treatment.

Self -medication: People can use dietary supplements to treat symptoms of diseases without seeing a doctor. This can lead to the fact that a serious disease will not be diagnosed and treated in time.
Deading a doctor: The use of dietary supplements can delay the doctor, which can worsen the prognosis of the disease.

3.4. The risk of an overdose:

Some dietary supplements, especially vitamins and minerals, can be toxic when used in high doses.

Hypervitaminosis: An overdose of vitamins can lead to hypervitaminosis, which can cause various symptoms, such as nausea, vomiting, headache, diarrhea and skin rashes.
Mineral toxicity: An overdose of minerals can be toxic and cause various symptoms, such as digestive disorders, heart rhythm disorders and organs damage.

3.5. False promises and deception:

Some dietary supplements make false promises regarding the effectiveness of their products. They can argue that their products treat diseases, burn fat or rejuvenate the body, without sufficient scientific evidence for this.

Unreasonable statements: Many dietary supplements make unreasonable statements about the benefits of their products to attract customers.
Advertising tricks: Dad manufacturers use various advertising tricks to convince people of the effectiveness of their products.
Lack of evidence: Many statements about the benefits of dietary supplements are not backed up by scientific evidence.

Section 4: How to choose and use dietary supplements?

To get the maximum benefit from dietary supplements and avoid possible risks, the following rules must be followed:

4.1. Consultation with a doctor:

Before taking any dietary supplements, it is necessary to consult a doctor or a qualified nutrition specialist. They will help to determine which dietary supplements you need, given your individual needs, health status and medications taken.

Definition of needs: A doctor or nutritionist can evaluate your diet and determine what nutrients you lack.
Risk assessment: The doctor can evaluate the risks associated with the use of certain dietary supplements, taking into account your health status and medications taken.
Individual recommendations: The doctor can give individual recommendations for the choice and application of dietary supplements, taking into account your individual needs and features.

4.2. The choice of a reliable manufacturer:

Choose dietary supplements only from reliable manufacturers who have a good reputation and comply with quality standards. Pay attention to the availability of quality certificates and certificate of state registration.

Reputation manufacturer: Study reviews about the manufacturer and make sure that he has a good reputation.
Quality certificates: Make sure that the product has quality certificates such as GMP (good manufactoring practice).
Certificate of state registration: Check the availability of a certificate of state registration on the packaging of the product.

4.3. Studying the composition and instructions:

Carefully study the composition of dietary supplements and instructions for use. Make sure that there are no ingredients for which you have an allergy, and that the dosage corresponds to your needs.

Product composition: Carefully study the composition of the product and make sure that it does not contain the ingredients that you have an allergy.
Dosage: Follow the recommended dosage specified in the instructions.
Contraindications: Pay attention to the contraindications specified in the instructions.
Interaction with drugs: If you take medicines, consult a doctor to make sure that dietary supplement does not interact with them.

4.4. Compliance with the dosage and reception mode:

Follow the recommended dosage and dietary supplement reception mode specified in the instructions. Do not exceed the dosage and do not take dietary supplement longer than the recommended period.

Recommended dosage: Follow the recommended dosage specified in the instructions.
Reception mode: Take a dietary supplement in accordance with the reception mode indicated in the instructions (for example, during meals or after eating).
Duration of admission: Do not take dietary supplement longer than the recommended deadline.

4.5. Observation of the reaction of the body:

Carefully observe the reaction of your body to dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

Side effects: Pay attention to the possible side effects indicated in the instructions.
Health changes: If you notice any changes in the state of health after the start of taking the dietary supplement, stop taking it and consult a doctor.

4.6. Bad storage:

Store dietary supplements in accordance with the manufacturer’s instructions. Usually they should be stored in a dry, cool and dark place inaccessible to children.

Storage temperature: Follow the recommended storage temperature specified in the instructions.
Humidity: Keep dietary supplements in a dry place to prevent their spoilage.
World: Keep dietary supplements in a dark place to protect them from exposure to light.
Access for children: Keep dietary supplements in a place inaccessible to children.

Section 5: Bad for various categories of the population:

The needs for nutrients and biologically active substances may vary depending on the age, gender, state of health and other factors. Therefore, when choosing dietary supplements, these differences must be taken into account.

5.1. Bad for children:

Children need certain vitamins and minerals for normal growth and development. However, before giving a child any dietary supplements, it is necessary to consult a pediatrician.

Vitamin D: It is necessary for the health of bones and teeth.
Vitamin C: Helps strengthen immunity.
Iron: It is necessary for the transport of oxygen in the blood.
Omega-3 fatty acids: It is necessary for the health of the brain and vision.
Probiotics: Support the health of intestinal microflora.

5.2. Bad for pregnant women and lactating women:

Pregnant and lactating women need more certain vitamins and minerals to maintain the health of the mother and child. Reception of dietary supplements during pregnancy and breastfeeding should be agreed with a doctor.

Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
Iron: It is necessary to prevent anemia in the mother and fetus.
Calcium: It is necessary for the health of the bones and teeth of the mother and fetus.
Vitamin D: It is necessary for the health of the bones of the mother and fetus.
Omega-3 fatty acids: It is necessary for the health of the brain and vision of the child.

5.3. Bad for the elderly:

Older people often lack certain vitamins and minerals due to a decrease in appetite, deterioration of absorption and other factors. Reception of dietary supplements can help replenish this deficit and maintain health.

Vitamin D: It is necessary for the health of bones and the prevention of osteoporosis.
Vitamin B12: It is necessary for the nervous system and hematopoiesis.
Calcium: It is necessary for the health of bones and the prevention of osteoporosis.
Magnesium: It is necessary for the health of bones, muscles and nervous system.
Omega-3 fatty acids: It is necessary for the health of the heart and brain.

5.4. Bad for athletes:

Athletes need more certain nutrients to maintain high physical activity and recovery after training. Reception of dietary supplements can help improve sports results and accelerate recovery.

Protein: It is necessary for the restoration and growth of muscles.
Creatine: Increases the strength and endurance of muscles.
Amino acids: Necessary for the restoration and growth of muscles.
Vitamins and minerals: It is necessary to maintain energy exchange and the immune system.
Electrolytes: It is necessary to maintain hydration and prevent muscle seizures.

5.5. Dietary supplements for vegetarians and vegans:

Vegetarians and vegans may experience a deficiency of certain vitamins and minerals contained in animal products. Reception of dietary supplements can help replenish this deficit.

Vitamin B12: Contained only in animal products.
Iron: Contained in animal products in a more easily digestible form.
Calcium: Contained in dairy products in large quantities.
Vitamin D: Contained in oily fish.
Omega-3 fatty acids: Contained in fatty fish.

Section 6: promising areas of research in the field of dietary supplements:

Studies in the field of dietary supplements are ongoing, and new data on their effectiveness and safety arises. Some promising areas of research include:

6.1. Personalized use of dietary supplements:

Development of approaches to the personalized use of dietary supplements, taking into account individual genetic characteristics, health status and human lifestyle. This will more accurately determine which dietary supplements are necessary for a particular person and in what dosage.

6.2. Studying the interaction of dietary supplements with drugs:

Conducting research on the study of the interaction of dietary supplements with drugs to prevent unwanted side effects.

6.3. Development of new dietary supplements with improved bioavailability:

The development of new dietary supplements with improved bioavailability, so that active substances are better absorbed by the body.

6.4. Studying the influence of dietary supplements on human microbias:

Studying the influence of dietary supplements on human microbia and the development of new approaches to maintaining the health of intestinal microflora.

6.5. Development of quality and control standards:

Development of more stringent quality and control standards to ensure the safety and efficiency of products.

Section 7: Conclusion (this place is reserved for, which should not be).

(This section is intentionally left blank as per the instructions.)

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