Health dietary supplements: myths and reality

Instead, jump directly into the topic and elaborate on the subject matter.

Section 1: What is dietary supplements? Definition, composition and classification

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are 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, as well as to increase the body’s resistance to adverse environmental factors.

The definition of dietary supplements given by Rospotrebnadzor focuses on their roles as additions to the usual diet, and not replacing full foods. It is important to emphasize that dietary supplements are not drugs and are not intended for the treatment of diseases.

1.1 composition of dietary supplements:

The composition of the dietary supplement can be extremely diverse and include the following components:

Vitamins: Water -soluble (groups B, C) and fat -soluble (A, D, E, K) vitamins. Often used to compensate for vitamins deficiency, especially in winter or with an unbalanced diet.
Minerals: Macro elements (calcium, magnesium, potassium, sodium, phosphorus) and microelements (iron, zinc, selenium, iodine, copper, manganese, chrome, molybdenum). It is necessary for the normal functioning of all organs and systems of the body.
Amino acids: Irreplaceable (which the body cannot synthesize independently) and replaced amino acids. Used to maintain protein synthesis, improve sports results and overall health.
Paul -saturated fatty acids (PNS): Omega-3, Omega-6, Omega-9. Important to the health of the cardiovascular system, brain and vision.
Food fibers: Fiber, pectins, lignin. Contribute to the normalization of the intestines, a decrease in cholesterol and blood sugar.
Plant extracts and herbs: Extracts of medicinal plants with various biological properties (antioxidant, anti -inflammatory, immunomodulating).
Probiotics and prebiotics: Living microorganisms (probiotics) useful for intestinal microflora, and substances that contribute to their growth (prebiotics).
Enzymes: Substances that accelerate biochemical reactions in the body.
Other biologically active substances: Coenzyme Q10, Carnitine, Kholin, Inositol, Glucosamine, Chondroitin and others.

1.2 Classification of dietary supplements:

Bad can be classified according to various signs:

By composition:
- Monocomponent: Contain only one active ingredient (for example, vitamin D, fish oil).
- Multicomponent: They contain several active ingredients (for example, vitamin-mineral complexes, joint complexes).
By the form of release:
- Tablets: Convenient form for oral administration.
- Capsules: Provide the protection of active ingredients from the effects of gastric juice.
- Powders: Dissolve in water or other liquids.
- Liquids (solutions, syrups, drops): Convenient for children and people with difficulty swallowing.
- Chewing pastries and marmalade: Often used for vitamins for children.
By purpose:
- Vitamin-mineral complexes: To make up for a deficiency of vitamins and minerals.
- Bades to maintain immunity: Contain substances that stimulate the immune system.
- Bades to improve digestion: Contain probiotics, prebiotics, enzymes.
- Dietary supplements for the health of the cardiovascular system: Contain omega-3, coenzyme Q10, plant extracts.
- Dietary dietary supplements: Contain glucosamine, chondroitin, collagen.
- Bad for weight control: Contain substances that suppress appetite that accelerate metabolism that block the absorption of fats and carbohydrates.
- Bades to increase energy and performance: Contain adaptogens, caffeine, guaran.
- Bades to improve the condition of the skin, hair and nails: Contain vitamins, minerals, amino acids, collagen.
- Bades to maintain male and female health: Contain plant extracts, vitamins, minerals.
By the source of origin:
- Plant dietary supplements: They are made of medicinal plants.
- Animal dietary supplements: They are made from animal products (fish oil, collagen).
- Mineral dietary supplements: Contain minerals in various forms.
- Synthetic dietary supplements: Contain synthesized vitamins and other substances.

Section 2: myths about dietary supplements

There are many myths surrounding dietary supplements. The debunking of these myths is an important step towards the formation of an objective idea of their role and place in maintaining health.

2.1 myth 1: Dietary supplements are medicines.

Reality: Bades are not medicines. They are designed to supplement the diet and do not have a proven ability to treat diseases. Unlike drugs, dietary supplements do not go through strict clinical trials to confirm their effectiveness and safety in the treatment of specific diseases. They undergo a state registration procedure, which confirms the compliance of products with sanitary-epidemiological and hygienic requirements.

2.2 myth 2: Dietary dietary supplements are absolutely safe, as they are natural.

Reality: “Natural” does not mean “safe”. Many plant components that make up the dietary supplement can cause allergic reactions, interact with drugs and have side effects, especially if the recommended doses are incorrectly used or excess. It is important to consider individual tolerance and possible contraindications. Even vitamins and minerals in excess amounts can be harmful to health.

2.3 myth 3: Dietary supplements can replace good nutrition.

Reality: Bades are an addition to the diet, not its replacement. They do not contain all the necessary nutrients that can be obtained from a variety of and balanced food. Full nutrition should be the basis of a healthy lifestyle. Bades can be useful to replenish the deficiency of certain substances, but they cannot compensate for the shortcomings of an unbalanced diet.

2.4 myth 4: the more dietary supplements you take, the better for health.

Reality: Excessive dietary supplements can be harmful to health. An overdose of vitamins and minerals can lead to various side effects and even toxic reactions. It is important to observe the recommended doses indicated on the packaging and consult a doctor before taking any dietary supplements.

2.5 myth 5: Dietary supplements are “dummies” and have no benefit.

Reality: Some dietary supplements can really be ineffective, especially if they contain inactive ingredients or insufficient active substances. However, there are dietary supplements with proven effectiveness, which can be useful for maintaining health and filling in the deficiency of certain substances. It is important to choose dietary supplements from trusted manufacturers and with a scientifically based composition.

2.6 myth 6: Dans are instantly cured of all diseases.

Reality: Bades do not have healing properties and cannot cure diseases. They can have a supportive effect, help improve the general condition of the body and increase its resistance to adverse factors, but do not replace the traditional treatment prescribed by a doctor.

2.7 myth 7: All dietary supplements undergo strict quality control.

Reality: The quality control of dietary supplements is not as strict as the quality control of drugs. The procedure for state registration of dietary supplements does not require clinical tests to confirm their effectiveness and safety. Therefore, it is important to choose dietary supplements from well -known and trusted manufacturers that guarantee the quality of their products and compliance with the declared composition.

2.8 Myth 8: Dietary supplements can be taken without consulting a doctor.

Reality: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases, you take drugs or pregnant/breastfeed. The doctor will be able to evaluate your state of health, determine the need to take dietary supplements and choose the most suitable product, taking into account your individual needs.

2.9 myth 9: Bades are an expensive pleasure that is not worth your money.

Reality: The cost of dietary supplements can vary depending on the manufacturer, composition and form of release. There are both affordable and expensive dietary supplements. It is important to evaluate the ratio of price and quality, as well as take into account the real need for a particular diet. Sometimes cheaper analogues can be no less effective than expensive brand products.

2.10 myth 10: Dietary supplements are needed only by sick people.

Reality: Bades can be useful not only to patients, but also to healthy people to maintain health, preventing diseases and replenish the deficiency of nutrients, especially in conditions of unbalanced nutrition, stress, intense physical exertion and adverse environmental situation.

Section 3: Reality about dietary supplements: when they can be useful

Despite the common myths, dietary supplements in certain situations can bring health benefits. It is important to understand when and how to use them correctly.

3.1 replenishment of a deficiency of nutrients:

Vitamin D deficiency: Especially relevant for residents of the northern regions with insufficient sunlight. Vitamin D is necessary for the health of bones, the immune system and general well -being.
Iron deficiency: It is common among women during menstruation, pregnant women and vegetarians. Iron is necessary for transporting oxygen in the blood.
Vitamin B12 deficiency: Often found among vegetarians and elderly people. Vitamin B12 is necessary for the normal operation of the nervous system and blood formation.
Iodine deficiency: Actual for residents of regions with iodine deficiency soils. Iodine is necessary for the normal function of the thyroid gland.
Calcium deficiency: It is important for the health of bones and teeth, especially during growth and development, as well as in old age.

3.2 Health support in certain conditions:

Pregnancy and breastfeeding: Pregnant and lactating women often need additional intake of vitamins and minerals (folic acid, iron, calcium, vitamin D) to ensure the normal development of the fetus and the health of the mother.
Elderly age: Older people often need additional intake of vitamins and minerals (vitamin D, vitamin B12, calcium) to maintain bones, nervous system and immunity.
Intensive physical activity: Athletes and people involved in physical labor may require additional intake of amino acids, vitamins and minerals to restore muscles and maintain energy.
Vegetarianism and veganism: Vegetarians and vegans may require additional intake of vitamin B12, iron, calcium and omega-3 fatty acids, which are mainly contained in animal products.
Diseases of the gastrointestinal tract: For diseases of the gastrointestinal tract (dysbiosis, irritable intestine syndrome), the use of probiotics and prebiotics to restore the intestinal microflora and improve digestion can be useful.

3.3 Prevention of diseases:

Omega-3 fatty acids: For the prevention of cardiovascular diseases, improve the functioning of the brain and vision.
Vitamin D: For the prevention of osteoporosis and strengthen immunity.
Antioxidants (vitamin C, vitamin E, selenium): To protect cells from damage by free radicals and slowing down the aging process.
Cranberry: For the prevention of urinary tract infections.

3.4 Improvement of appearance:

Collagen: To improve the condition of the skin, hair and nails.
Hyaluronic acid: To moisturize the skin and reduce wrinkles.
B vitamins B: To strengthen hair and improve their growth.

Section 4: How to choose the right dietary supplement: key criteria

The choice of high -quality and effective dietary supplements is not an easy task. It is necessary to take into account many factors so as not to waste money and not harm your health.

4.1 Study the manufacturer:

Company reputation: Give preference to well -known and trusted manufacturers with a good reputation in the market.
Certification: Make sure that the manufacturer has the necessary certificates of conformity and license for the production of dietary supplements.
The presence of research: It is good if the company conducts its own research on its products and publishes the results in scientific publications.
Consumer reviews: Read the reviews of other buyers about the company’s products on the Internet.

4.2 Pay attention to the composition:

Active ingredients: Make sure that the dietary supplement contains the active ingredients you need in sufficient quantities.
Output form: Select the output form that is most convenient to you (tablets, capsules, powders, liquids).
Excipients: Pay attention to the presence of excipients (dyes, flavors, preservatives). Try to choose dietary supplements with a minimum number of additives.
Lack of harmful substances: Make sure that dietary supplement does not contain harmful substances (heavy metals, pesticides, toxins).

4.3 Check the information on the package:

The full name of the dietary Make sure that the name of the Bad corresponds to the declared composition and purpose.
Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary ingredients you need in sufficient quantities.
Indications for use: Check out the testimony for the use of dietary supplements and make sure that it is suitable for your purposes.
Contraindications: Carefully study the contraindications for the use of dietary supplements and make sure that you do not have an allergy to any ingredients.
Method of application and dose: Follow the recommendations for the method of application and dosage indicated on the packaging.
Best before date: Make sure that dietary supplements have not expired.
Storage conditions: Follow the storage conditions indicated on the packaging.
Information about the manufacturer: Make sure that the packaging indicates information about the manufacturer (name, address, phone).
State registration number: The packaging must indicate the number of the state registration of dietary supplements.

4.4 Consult a doctor:

Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases, you take drugs or pregnant/breastfeed.
The doctor will be able to evaluate your state of health, determine the need to take dietary supplements and choose the most suitable product, taking into account your individual needs.

4.5 Buy dietary supplements in reliable places:

Buy dietary supplements in pharmacies, specialized healthy meals or official distributors.
Avoid buying dietary supplements on dubious sites or from unverified sellers.

4.6 Do not chase at a low price:

Too low the price of dietary supplements may indicate its low quality or fake.
Do not save on your health.

4.7 trust scientific data:

Give preference to dietary supplements, the effectiveness of which is confirmed by scientific research.
Be careful with dietary supplements, promising “wonderful healing” from all diseases.

Section 5: Possible risks and side effects of dietary supplements

Despite the fact that dietary supplements are not medicines, their intake can be associated with certain risks and side effects. It is important to know about them in order to avoid undesirable consequences.

5.1 Allergic reactions:

Bades may contain ingredients that cause allergic reactions in some people.
The most common allergens in dietary supplements: plant extracts, herbs, seafood, dairy products, soy, gluten.
Symptoms of an allergic reaction: skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.

5.2 Interaction with drugs:

Bades can interact with drugs by changing their effectiveness or causing side effects.
For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants.
It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

5.3 side effects from the gastrointestinal tract:

Some dietary supplements can cause side effects from the gastrointestinal tract: nausea, vomiting, diarrhea, constipation, bloating.
Especially often such side effects occur when taking dietary supplements containing a large amount of fiber, probiotics or enzymes.

5.4 overdose by vitamins and minerals:

Excessive consumption of vitamins and minerals can lead to various side effects and even toxic reactions.
For example, an overdose of vitamin A can cause headache, nausea, vomiting, hair loss.
An overdose of iron can cause constipation, nausea, vomiting, liver damage.
It is important to observe the recommended doses indicated on the packaging, and not exceed them without consulting a doctor.

5.5 Poor product and fakes:

In the dietary supplement market, poor -quality products and fakes are found that may contain harmful substances or not contain the declared active ingredients.
Buying dietary supplements from unverified sellers can be dangerous for health.

5.6 Individual intolerance:

Some people may experience individual intolerance to certain ingredients that are part of the dietary supplements.
In this case, it is necessary to stop taking the dietary supplement and consult a doctor.

5.7 Risk for certain population groups:

Pregnant and lactating women, children, older people and people with chronic diseases must be kept special when taking dietary supplements and be sure to consult a doctor.

Section 6: Legislative regulation of dietary supplements

Legislative regulation of dietary supplements in Russia is carried out on the basis of the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”, as well as a number of other regulatory legal acts.

6.1 Basic dietary supplements:

State registration: All dietary supplements produced or imported into Russia are subject to state registration. The state registration procedure includes an examination of the documents submitted by the manufacturer and the assessment of the conformity of products of sanitary-epidemiological and hygienic requirements.
Requirements for the composition: The composition of the dietary supplement must comply with the requirements established by regulatory legal acts. In particular, the content of biologically active substances in dietary supplements should not exceed the upper permissible level of consumption established for these substances.
Marking requirements: The marking of dietary supplements should contain reliable and complete information about the products, including the name, composition, indications for use, contraindications, method of application and dose, shelf life, storage conditions and information about the manufacturer. Marking of dietary supplements should not mislead consumers regarding the properties and characteristics of products.
Production requirements: The production of dietary supplements should be carried out in accordance with the requirements established by sanitary rules and norms. Production premises and equipment must comply with hygienic requirements and ensure the safety of products.
Turnover requirements: The turnover of dietary supplements (importance, production, storage, transportation, sale) should be carried out in accordance with the requirements established by the legislation of the Russian Federation.

6.2 Control over compliance with the requirements:

Monitoring compliance with the requirements for dietary supplements is carried out by the bodies of Rospotrebnadzor.
Rospotrebnadzor conducts inspections of manufacturers and sellers of dietary supplements, selects products for laboratory research and takes measures in case of violations.

6.3 Responsibility for violation of requirements:

For violation of the requirements for dietary supplements, administrative and criminal liability is provided.
In particular, for the production or sale of dietary supplements that do not meet safety requirements, fines, suspension of activity and confiscation of products are provided.

6.4 changes in the legislation:

Dietary supplements are constantly being improved. Changes are made to regulatory legal acts, new requirements for products are established and control over their compliance is intensified.

6.5 The purpose of legislative regulation:

The purpose of the legislative regulation of dietary supplements is to ensure the safety and quality of products, protect consumer rights and prevent misleading them.

Section 7: The future of dietary supplements: trends and prospects

The dietary supplement market is constantly developing and changing. New products, technologies and trends appear. It is important to monitor these changes in order to keep abreast of the latest developments and use dietary supplements with maximum health benefits.

7.1 Personalized food and dietary supplement:

In the future, more and more importance will be given to personalized nutrition based on the individual needs and characteristics of the body of each person.
Genetic tests are developed that allow you to determine the individual need for vitamins and minerals and choose the most suitable dietary supplements.

7.2 Development of new dietary supplements based on scientific research:

More and more attention will be paid to the development of dietary supplements based on scientific research confirming their effectiveness and safety.
Clinical tests of dietary supplements are carried out to assess their effect on various health indicators.

7.3 The use of nanotechnologies in the production of dietary supplements:

Nanotechnologies can be used to increase the bioavailability of the active ingredients of dietary supplements and improve their absorption by the body.
For example, nanocapsules are developed, which protect active ingredients from destruction in the stomach and deliver them directly to the cells.

7.4 Development of the market of organic dietary supplements:

The demand for organic dietary supplements made from natural ingredients grown without the use of pesticides and chemical fertilizers is growing.
Organic dietary supplements are considered safer and healthier for health.

7.5 Integration of dietary supplements into the healthcare system:

An increasing number of doctors recommend dietary supplements to their patients as an addition to the main treatment.
Bades can be used to prevent diseases, strengthen immunity and improve the general condition of the body.

7.6 Development of online markets:

The popularity of online battles is growing.
It is important to buy dietary supplements only on trusted sites in order to avoid buying fakes.

7.7 Strengthening control over the quality of dietary supplements:

The governments of various countries enhance control over the quality of dietary supplements to protect consumers from poor -quality products.
The requirements for labeling, composition and production of dietary supplements are tightened.

7.8 Consumer awareness growth:

Consumers become more aware of dietary supplements and their impact on their health.
They are looking for information about dietary supplements on the Internet, read reviews and consultations of doctors.

7.9 Focus for the prevention of diseases:

In the future, more and more attention will be paid to the prevention of diseases using dietary supplements.
Bades can be used to strengthen immunity, protect against free radicals and maintain the health of various organs and systems of the body.

7.10 Development of the market of baskets for beauty and health:

The demand for dietary supplements for beauty and health is growing, such as collagen, hyaluronic acid, hair and nail vitamins.
These dietary supplements can help improve the condition of the skin, hair and nails and slow down the aging process.

Health dietary supplements: myths and reality

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