How to choose high -quality dietary supplements

How to choose high -quality dietary supplements: full management

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

1. Definition of dietary supplements (biologically active additives): 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. They are not drugs. It is important to clearly understand this difference in order to avoid unreasonable expectations and improper use.

2. The composition of the dietary supplement: The composition of dietary supplements can vary widely and include vitamins, minerals, amino acids, probiotics, prebiotics, plant extracts, polyunsaturated fatty acids (omega-3, omega-6, omega-9), dietary fiber, enzymes and other biologically active components. The concentration of these substances can also differ significantly depending on the manufacturer and the purpose of the dietary supplement.

3. Bades release forms: Bades are produced in various forms, such as tablets, capsules, powders, solutions, syrups, chewing loaves, teas and bars. The choice of release form depends on the preferences of the consumer, the convenience of the use and digestibility of the components.

4. Aims accepts Badov: People accept dietary supplements for various reasons, including:

   • Filling a deficiency of nutrients: Compensation for a lack of vitamins, minerals or other important nutrients, especially with an unbalanced diet or special physiological conditions (pregnancy, breastfeeding, elderly).
   • Strengthening health and prevention of diseases: Support for the immune system, improvement of the cardiovascular system, antioxidant protection, reducing the risk of developing certain diseases.
   • Improving sports results: Increase in endurance, acceleration of recovery after training, increase in muscle mass.
   • Cosmetic goals: Improving the condition of the skin, hair and nails.
   • Support for general well -being: Increasing energy, improving mood, decreasing stress.

5. The importance of consulting a doctor: Before taking any dietary supplements, it is extremely important to consult a doctor or a qualified nutritionist. This is necessary for:

   • Determining the need to receive dietary supplements: The doctor can evaluate your diet, health status and identify possible deficits or needs for additional nutrients.
   • Choice of suitable dietary supplement: The doctor will help you choose a dietary supplement that meets your individual needs and will not interact with the drugs taken.
   • Determining the optimal dosage and duration of the reception: The doctor will select the optimal dosage of dietary supplements and determine the duration of the reception course in order to avoid an overdose or undesirable side effects.
   • Exceptions of contraindications: The doctor will identify possible contraindications for taking certain dietary supplements associated with your health state or medications taken.

II. Criteria for choosing high -quality dietary supplements

1. Reputation manufacturer:

   • The history of the company: Explore the history of the manufacturer. Companies with many years of experience and a positive reputation in the market are usually more reliable.
   • Production capacity: Find out where and how dietary supplements are produced. Preference should be given to companies with their own production capacities or cooperating with trusted manufacturers that meet GMP standards (Good Manoufacturing Practice).
   • Availability of certificates: Pay attention to the availability of quality certificates, such as ISO, HACCP and others. These certificates confirm the compliance of production with international standards.
   • Consumer reviews: View consumer reviews about the company’s products. Pay attention to reviews about the quality of products, efficiency and the availability of side effects. Keep in mind that reviews can be subjective and biased, so analyze them critically.
   • Belonging to authoritative associations: Some manufacturers are members of professional associations, which may indicate their adherence to high quality standards.

2. Certification and quality standards:

   • GMP (Good Manufacturing Practice): The presence of a GMP certificate is one of the most important indicators of the quality of the dietary supplement. GMP guarantees that the products are produced in accordance with strict standards that ensure its safety, efficiency and compliance with the declared composition. Pay attention to the presence of a GMP sign on a dietary supplement package.
   • Certificate of conformity (correspondence declaration): In Russia, all dietary supplements must have a certificate of conformity or a declaration of compliance with the requirements of the technical regulations of the Customs Union. The presence of this document confirms that the dietary supplement has passed the necessary tests and meets the established safety requirements.
   • Independent certification: Some dietary supplements undergo independent certification in third -party organizations, such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. The presence of a certificate of an independent organization is an additional confirmation of the quality and purity of the product.
   • Organic certification: If the dietary supplement contains organic ingredients, make sure that it is certified by relevant organizations such as USDA Organic or EcoCert. Organic certification ensures that the ingredients are grown without the use of synthetic pesticides, herbicides and fertilizers.

3. Product composition:

   • Active ingredients: Carefully study the composition of the dietary supplement and make sure that it contains active ingredients that are declared on the packaging. Pay attention to the concentration of active substances and make sure that it corresponds to the recommended dosage.
   • Excipients: Pay attention to the composition of the auxiliary substances, such as fillers, binders, dyes and preservatives. Some excipients can cause allergic reactions or other undesirable side effects. Preference should be given to dietary supplements with a minimum number of excipients and natural composition.
   • Lack of harmful substances: Make sure that there are no harmful substances in the dietary supplement, such as heavy metals, pesticides, herbicides, radioactive substances and microorganisms. Manufacturers who care about the quality of their products conduct regular tests for the availability of these substances.
   • Form of active substances: Pay attention to the form of active substances. Some forms are better absorbed by the body than others. For example, vitamin D3 is better absorbed than vitamin D2, and methylphulatory (5-mthf) is a more bio-access form of folic acid than folic acid.

4. Dosage:

   • Compliance with the needs: The dosage of dietary supplements must comply with your individual needs. The recommended dosage can vary depending on the age, gender, state of health and other factors. Consult a doctor or nutritionist to determine the optimal dosage for you.
   • Safety: Do not exceed the recommended dosage of dietary supplements. An overdose of some vitamins and minerals can lead to undesirable side effects.
   • Break Dosage: In some cases, it is better to break the daily dosage of dietary supplements into several tricks to improve digestibility and avoid overloading the body.
   • Accounting for other sources: Keep in mind that you already get certain vitamins and minerals from food. When taking dietary supplements, it is necessary to take this into account in order to avoid an overdose.

5. Output form:

   • Absorption: Different forms of producing dietary supplements have different digestibility. For example, capsules and tablets with an intestinal shell are better absorbed than ordinary tablets, since active substances are not destroyed in the stomach. Liquid forms of dietary supplements, as a rule, are absorbed faster and easier than solid forms.
   • Convenience accepts: Choose a dietary supplement release form, which is most convenient for you. Some people prefer pills, others – capsules or powders.
   • Stability: Some forms of producing dietary supplements are more stable than others. For example, lyophilized probiotics are more resistant to temperature and humidity than ordinary probiotics.
   • Taste: Some dietary supplements have an unpleasant taste. In this case, you can choose dietary supplements in capsules or tablets to avoid unpleasant sensations.

6. Packaging and marking:

   • Environmental protection: Bad packaging should protect it from exposure to light, moisture, temperature and oxygen. Preference should be given to dietary supplements packed in dark glass or plastic bottles with a tightly closed lid.
   • Complete information: The Bad packaging must indicate complete and reliable information about the composition, dosage, method of application, contraindications, shelf life and storage conditions.
   • Clear marking: Bad marking should be clear and easy to read. Pay attention to the presence of quality and certification signs.
   • Protection against fakes: Bad packaging should have protection against fakes, such as holograms, unique codes or serial numbers.

7. Price:

   • The ratio of price and quality: The price of dietary supplements is not always an indicator of its quality. Inexpensive dietary supplements can be of high quality, and expensive ones are ineffective. It is important to evaluate the ratio of price and quality, taking into account all of the above factors.
   • Reference: Compare prices for the same dietary supplements for different sellers. Pay attention to promotions and discounts.
   • Suspiciously low price: Be careful with dietary supplements that are sold at suspiciously low prices. This can be a sign of fake or poor -quality product.

III. Where to buy dietary supplements:

1. Pharmacies: Pharmacies are one of the most reliable places for buying dietary supplements. In pharmacies, as a rule, dietary supplements are presented from trusted manufacturers who have passed the necessary tests and certification. The pharmacist can advise you at the choice of dietary supplements and answer your questions.
2. Specialized healthy food stores: In specialized healthy food stores, you can find a wide range of dietary supplements, including organic and vegetarian products. Consultants in such stores, as a rule, are well versed in dietary supplements and can help you choose the right product.
3. Online stores: When buying dietary supplements in online stores, you must be especially careful. Choose only trusted online stores with a good reputation and positive reviews of customers. Make sure that the online store has all the necessary licenses and certificates for the sale of dietary supplements. Carefully study the information about the product and manufacturer before buying. Avoid buying dietary supplements on dubious sites or from unverified sellers.
4. Directly with the manufacturer: Some dietary supplements sell their products directly to consumers through their own online stores or sales offices. This can be a good option if you want to purchase dietary supplements directly from the manufacturer and get a specialist consultation.

IV. Rules accepts Badov:

1. Following the instructions: Always strictly follow the instructions for the use of dietary supplements indicated on the packaging or in the leaflet. Do not exceed the recommended dosage and do not increase the duration of the course of admission without consulting a doctor.
2. Reception during food or after eating: Most dietary supplements are recommended to be taken during food or after eating to improve digestibility and avoid stomach irritation. Some dietary supplements, such as probiotics, are better to take on an empty stomach.
3. Sapuling with a sufficient amount of water: Drink dietary supplements with a sufficient amount of water (at least 200 ml). This will help improve the dissolution and digestibility of active substances.
4. Medicine compatibility: Check the compatibility of dietary supplement with the drugs taken. Some dietary supplements can interact with medicines, reducing their effectiveness or increasing side effects. Consult a doctor or a pharmacist to find out if it is possible to take dietary supplements at the same time as your medicines.
5. Storage: Keep the dietary supplement in accordance with the instructions indicated on the packaging. As a rule, dietary supplements should be stored in a cool, dry and protected place from the light, inaccessible to children.
6. Best before date: Do not take dietary supplement after expiration of the expiration date. Expensible dietary supplements can be ineffective or even dangerous to health.
7. Careful observation of the reaction of the body: Carefully observe your body’s reaction to dietary supplement. If any undesirable side effects appear (allergic reactions, digestive disorders, headache, etc.) stop taking the dietary supplement and consult a doctor.

V. Beware of the fakes:

1. Low price: Suspiciously low price may be a sign of fake.
2. Poor packaging: Poor packaging, damaged marking or lack of protection against fakes may also indicate a fake.
3. Lack of documents: The absence of certificates of conformity or a declaration of conformity should cause suspicion.
4. Unknown seller: The purchase of a dietary supplement from an unknown seller or on a dubious site can be risky.
5. Unusual appearance or smell: A change in the appearance, color or smell of dietary supplements in comparison with previous purchases may indicate a fake.

VI. Bad for various purposes:

1. To strengthen immunity: Vitamin C, vitamin D, zinc, selenium, probiotics, echinacea, ginseng.
2. To improve the work of the cardiovascular system: Omega-3 fatty acids, coenzyme Q10, magnesium, potassium, vitamin K2.
3. To improve brain function: Omega-3 fatty acids, ginkgo biloba, phosphatidylserin, B vitamins B.
4. To improve the condition of the skin, hair and nails: Collagen, biotin, vitamin E, zinc, selenium, silica.
5. To improve digestion: Probiotics, prebiotics, digestive enzymes, fiber.
6. To reduce stress and improve sleep: Magnesium, Melatonin, Valerian, chamomile, lavender.
7. For athletes: Protein, creatine, amino acids (BCAA), L-carnitine, glutamine.

VII. Dietary supplement legislation:

1. Bad regulation: In Russia, the turnover of Bads is regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts.
2. Badam Requirements: Bades must comply with safety requirements established by the technical regulations of the Customs Union.
3. Quality control of dietary supplements: Quality control of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).
4. Responsibility for violation of legislation: For violation of the legislation on dietary supplements, administrative and criminal liability is provided.

VIII. Myths about dietary supplements:

1. Bades are medicines: Bades are not drugs and are not intended for the treatment of diseases.
2. Bades are a panacea from all diseases: Bades cannot replace good nutrition and a healthy lifestyle.
3. All dietary supplements are equally effective: The effectiveness of dietary supplements depends on its composition, quality, dosage and individual characteristics of the body.
4. The more expensive the dietary supplement, the better it is: The price of dietary supplements is not always an indicator of its quality.
5. Bades are safe for everyone: Some dietary supplements may have contraindications and cause side effects.

IX. Badam alternatives:

1. Full nutrition: A balanced diet, including a variety of products from all food groups, is the best way to obtain the necessary vitamins, minerals and other nutrients.
2. Healthy lifestyle: Regular physical exercises, sufficient sleep, stress management and rejection of bad habits also contribute to strengthening health and improving well -being.
3. Consultation with a doctor or nutritionist: A doctor or nutritionist can help you draw up an individual food plan and develop a healthy lifestyle program taking into account your individual needs.

X. Final recommendations:

1. Consult a doctor before taking any dietary supplements.
2. Choose dietary supplements from trusted manufacturers with a good reputation.
3. Pay attention to the availability of quality and conformity certificates.
4. Carefully study the composition of the product and make sure that there are no harmful substances.
5. Follow the recommended dosage and follow the instructions for use.
6. Carefully observe your body’s reaction to dietary supplement.
7. Do not wait for instant results, the effect of receiving dietary supplements can be accumulative.
8. Remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.
9. Beware of fakes and buy dietary supplements only in proven places.
10. Be critical to advertising dietary supplements and do not believe unreasonable promises.