How to choose high -quality dietary supplements: expert tips

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How to choose high -quality dietary supplements: expert tips

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

Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances, intended for direct intake or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their main goal is to optimize the diet, replenish the deficiency of vitamins, minerals and other necessary nutrients, as well as maintaining the normal functioning of the body.

1.1. Classification of dietary supplements:

Bad can be classified according to various signs:

  • By composition:
    • Vitamins: Vitamin complexes (A, B, C, D, E, K, etc.), as well as individual vitamins. Used to replenish the deficiency of vitamins, maintain immunity and overall health.
    • Minerals: Calcium, magnesium, zinc, iron, selenium and other minerals necessary for the normal functioning of the body. Used to strengthen bones, maintain the nervous system, immunity and other functions.
    • Amino acids: Building blocks of proteins necessary for tissue growth and restoration, synthesis of enzymes and hormones.
    • Plant extracts: Extracts of medicinal plants with various useful properties (for example, echinacea extract for immunity, valerian extract for calming).
    • Fatty acids: Omega-3, omega-6, omega-9 fatty acids necessary for the health of the heart, brain and joints.
    • Probiotics and prebiotics: Useful bacteria and substances that contribute to their growth, necessary for the health of the intestine.
    • Enzymes: Substances that contribute to digestion of food.
    • Nutricevtiki: Substances that have healing properties, for example, Q10 coenzyme, glucosamine and chondroitin.
    • Parafarmetzetics: Bades with preventive and auxiliary healing properties, for example, to maintain immunity or normalize metabolism.
  • By the form of release:
    • Tablets: A convenient form of release, but can be absorbed more slowly.
    • Capsules: Protect the contents from the effects of gastric juice and provide better absorption.
    • Powders: Easily mixed with water or other drinks.
    • Liquids (drops, syrups): They are quickly absorbed.
    • Chewing pastries: Convenient for children and people who have difficulty swallowing tablets.
  • By purpose:
    • For immunity: Vitamin C, zinc, echinacea.
    • For heart health: Omega-3 fatty acids, coenzyme Q10.
    • For joint health: Glucosamine, chondroitin.
    • For digestion: Probiotics, prebiotics, enzymes.
    • For the nervous system: Magnesium, B vitamins B.
    • For the beauty of the skin, hair and nails: Biotin, collagen.

1.2. Why do you need dietary supplements? Indications for use:

Bades can be useful in the following cases:

  • Unstable nutrition: If the diet does not provide a sufficient amount of necessary nutrients.
  • Increased nutrient need: During pregnancy, breastfeeding, during sports, during the period of illness or recovery after it.
  • Age changes: With age, the assimilation of some nutrients worsens.
  • Accommodation in environmentally unfavorable areas: Increased need for antioxidants and other protective substances.
  • The presence of certain diseases: As auxiliary therapy on the recommendation of a doctor.
  • Prevention of diseases: To reduce the risk of developing certain diseases, for example, cardiovascular or osteoporosis.

II. Criteria for choosing high -quality dietary supplements: what to pay attention to

The choice of high -quality dietary supplements is a responsible process that requires careful study of the product and the manufacturer. Do not rely solely on advertising and bright packaging. It is important to consider the following criteria:

2.1. The reputation of the manufacturer and the availability of certificates:

  • Manufacturer: Give preference to well -known and trusted manufacturers with a good reputation in the market. Study reviews about the company, its history and production capacities. Information about the manufacturer should be clearly indicated on the packaging of the product.
  • Certification: Pay attention to the availability of quality certificates confirming the safety and efficiency of the product. In Russia, this is, first of all, a certificate of state registration (SGR) issued by Rospotrebnadzor. The presence of SGR means that the product has passed the necessary checks and meets safety requirements. Other certificates may also be present, for example, GMP (good manufacturing practice), confirming compliance with production standards. Organic dietary supplements must have appropriate certificates confirming their organic origin. Look for logos of certifying organizations on the packaging.
  • Check information about the manufacturer in the register of Rospotrebnadzor: On the website of Rospotrebnadzor, you can check the authenticity of the SGR and make sure that the product is really registered.

2.2. Bad composition: active components, dosages and auxiliary substances:

  • Active components: Carefully study the composition of the dietary supplement. Make sure that it contains exactly the components that you need. Pay attention to the form of active substances. For example, vitamin D3 (cholecalciferol) is better absorbed than vitamin D2 (ergocalciferol). Magnesium can be represented in various forms (citrate, oxide, glycinate), each of which has its own characteristics of assimilation.
  • Dosage: Make sure that the dosage of active components corresponds to your needs and recommendations of specialists. Too low dosage can be ineffective, and too high – dangerous to health. Focus on the recommended daily consumption standards (RSNP) and the upper permissible levels of consumption (VDUP). Pay attention to the units of measurement (mg, mcg, me).
  • Excipients: Pay attention to the list of excipients. Avoid dietary supplements containing a large number of artificial dyes, flavors, preservatives and other potentially harmful additives. It is especially important to consider this when choosing dietary supplements for children and people with allergies. Preference should be given to products containing natural excipients, such as cellulose, magnesium stearate, silicon dioxide.

2.3. Bad and bioavailability release form:

  • Output form: The choice of release form depends on your personal preferences and characteristics of the body. Capsules are often preferable to tablets, as they better protect the contents from the effects of gastric juice and provide better absorption. Liquid forms (drops, syrups) are quickly absorbed, but can be less convenient to use.
  • Bioavailability: Bioavailability is the degree of assimilation of the active substance by the body. Various forms of the same substance can have different bioavailability. For example, liposomal forms of vitamins and minerals have higher bioavailability than conventional forms. Study information about the bioavailability of a particular dietary supplement before buying it.

2.4. Customer reviews and recommendations of specialists:

  • Customer reviews: Before buying dietary supplements, study the reviews of other customers. Pay attention to reviews about the effectiveness of the product, side effects and quality of service. Do not completely trust all reviews, as they can be subjective or custom.
  • Recommendations of specialists: It is best to consult a doctor or other qualified specialist before starting dietary supplements. A specialist will help determine which dietary supplements you need, in what dosages and how long to accept them. It is especially important to consult a doctor if you have any chronic diseases or take other drugs.

2.5. Bad:

  • Price: The price of dietary supplements is not always an indicator of its quality. However, too low the price may indicate low quality of raw materials or violation of production technology. Too high price is not always justified. Compare the prices of similar products of different manufacturers and select the optimal price ratio. Do not save on your health, but overpaying for the brand is not always justified.

2.6. Packaging and marking:

  • Package: The packaging should be sealed and protect the product from the effects of moisture, light and other environmental factors.
  • Marking: The following information should be clearly and vigilantly indicated on the packaging:
    • Product
    • Composition (indicating the number of active components and excipients)
    • The form of release
    • Method of application and dosage
    • Contraindications
    • Storage conditions
    • Production date and expiration date
    • Name and address of the manufacturer
    • The number of the certificate of state registration (SGR)
    • Certification information (if any)

III. Typical mistakes when choosing dietary supplements and how to avoid them

When choosing dietary supplements, many people make typical mistakes that can lead to disappointment and even harm health. Here are some of them and ways to avoid them:

3.1. Faith in miraculous properties:

  • Error: Waiting for an instant and wonderful effect from dietary supplements.
  • Decision: Remember that dietary supplements are not medicines and are not intended for the treatment of diseases. They help maintain health and make up for a shortage of nutrients. The effect of taking dietary supplements usually manifests itself gradually and requires regular reception for a certain time.

3.2. Self -purpose of dietary supplements:

  • Error: Reception of dietary supplements without consulting a doctor.
  • Decision: Before you start taking any dietary supplements, consult a doctor or other qualified specialist. A specialist will help determine which dietary supplements you need, in what dosages and how long to accept them. It is especially important to consult a doctor if you have any chronic diseases or take other drugs.

3.3. Ignoring contraindications and side effects:

  • Error: Reception of dietary supplements, despite the presence of contraindications or the occurrence of side effects.
  • Decision: Carefully study information about contraindications and possible side effects of dietary supplements. If any side effects occur, stop taking the dietary supplement and consult a doctor.

3.4. Buying dietary supplements in doubtful places:

  • Error: Buying dietary supplements in non-authorized online stores, from individuals or in the markets.
  • Decision: Buy dietary supplements only in pharmacies or in trusted online stores licensed for the sale of dietary supplements. In this case, you can be sure of the quality and safety of the product.

3.5. Incorrect storage of dietary supplements:

  • Error: Incorrect storage of dietary supplements, leading to the loss of their properties.
  • Decision: Keep dietary supplements in accordance with the instructions indicated on the packaging. Typically, dietary supplements should be stored in dry, cool and protected place from the light, inaccessible to children.

3.6. Non -compliance with the dosage and reception mode:

  • Error: Non -compliance with the recommended dosage and dietary regimen.
  • Decision: Take dietary supplements strictly in accordance with the instructions or recommendations of the doctor. Do not exceed the recommended dosage. Follow the reception regime (for example, before meals, after eating or during meals).

3.7. Simultaneous reception of several dietary supplements without control:

  • Error: Simultaneous intake of several dietary supplements without consulting a doctor, which can lead to undesirable interactions.
  • Decision: Do not take several dietary supplements at the same time without consulting a doctor. Some dietary supplements can interact with each other, strengthening or weakening the action of each other.

3.8. Ignoring the expiration date:

  • Error: Reception of dietary supplements with an expired shelf life.
  • Decision: Carefully follow the expiration date of the dietary supplement. Do not take dietary supplements with an expired shelf life, as they can be ineffective or even dangerous to health.

IV. The most popular dietary supplements and their features

The dietary supplement market offers a huge variety of products, but some of them are particularly popular. Consider some of the most popular dietary supplements and their features:

4.1. Vitamin D:

  • What is needed for: Maintaining the health of bones, teeth, immunity, nervous system.
  • Peculiarities: It is important for the absorption of calcium and phosphorus. Vitamin D deficiency is common, especially in the winter season. It is recommended to take vitamin D3 (cholecalciferol), which is better absorbed than vitamin D2 (ergocalciferol). The dosage depends on the level of vitamin D in the blood and the doctor’s recommendations.
  • How to choose: Pay attention to the form of vitamin D (D3 is preferable), dosage (in IU) and the availability of quality certificates.

4.2. Omega-3 fatty acids:

  • What are needed for: Maintaining the health of the heart, brain, joints, improving the condition of the skin and hair.
  • Peculiarities: Ezmable fatty acids that are not produced by the body. Important to reduce cholesterol, improve blood circulation, reduce inflammation. It is recommended to choose dietary supplements containing EPA (eicosapentaenic acid) and DHA (non -icosaexaic acid) in sufficient quantities.
  • How to choose: Pay attention to the content of EPA and DHA (in MG), the form of release (capsules are preferable), source (fish oil, crill oil, vegetarian sources) and the presence of quality certificates.

4.3. Probiotics:

  • What are needed for: Maintaining intestinal health, improving digestion, strengthening immunity.
  • Peculiarities: Contain beneficial bacteria necessary for normal intestinal microflora. Important for the restoration of microflora after taking antibiotics, with digestive disorders, for strengthening immunity.
  • How to choose: Pay attention to the amount of bacteria (in some ways, a colony -forming units), a variety of bacterial strains, the presence of prebiotics (substances that contribute to the growth of beneficial bacteria) and resistance to gastric juice.

4.4. Magnesium:

  • What is needed for: Maintaining the health of the nervous system, muscles, heart, bones, regulation of blood sugar.
  • Peculiarities: An important mineral involved in many processes in the body. Magnesium deficiency can be manifested by fatigue, irritability, muscle convulsions, sleep disturbances. Magnesium is represented in various forms (citrate, oxide, glycinate), each of which has its own features of assimilation.
  • How to choose: Pay attention to the form of magnesium (citrate and glycinate are better absorbed than oxide), dosage (in mg) and the presence of quality certificates.

4.5. Vitamin C:

  • What is needed for: Maintaining immunity, protecting cells from damage by free radicals, participation in collagen synthesis.
  • Peculiarities: A powerful antioxidant necessary for the normal functioning of the immune system. It is important for protection against colds, accelerate wound healing, and strengthening blood vessels.
  • How to choose: Pay attention to the form of vitamin C (ascorbic acid, sodium ascorbate, liposomal vitamin C), dosage (in mg) and the presence of quality certificates.

4.6. Collagen:

  • What is needed for: Maintaining the health of the skin, hair, nails, joints, ligaments.
  • Peculiarities: The main structural protein of connective tissue. With age, the production of collagen decreases, which leads to wrinkles, weakening of the joints and other age -related changes.
  • How to choose: Pay attention to the type of collagen (type 1, 2, 3), the form of release (powder, capsules, liquid), source (sea, animal) and the presence of additional components (vitamin C, hyaluronic acid).

V. Legislation on dietary supplements in Russia: what the consumer needs to know

The regulation of the market for the baskets in Russia is carried out at the legislative level. It is important for the consumer to know the main provisions of the law in order to make a conscious choice and protect his rights.

5.1. Basic regulatory documents:

  • Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”.
  • Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”.
  • Technical regulations of the Customs Union TR TS 022/2011 “Food products regarding its marking.”
  • Unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary and epidemiological surveillance (control) approved by the decision of the Commission of the Customs Union of May 28, 2010 N 299.

5.2. State registration of dietary supplements:

All dietary supplements produced and sold in Russia are subject to mandatory state registration in Rospotrebnadzor. The state registration procedure includes a security and compliance of dietary supplements with the established requirements. After successful registration, a certificate of state registration (SGR) is issued, which confirms the safety and quality of the product.

5.3. Bades labeling requirements:

Bad marking should be clear, selective and contain all the necessary information for the consumer. Marking must comply with the requirements of the technical regulations of the Customs Union. The following information must be indicated on the package of the dietary supplement:

  • Product
  • Composition (indicating the number of active components and excipients)
  • The form of release
  • Method of application and dosage
  • Contraindications
  • Storage conditions
  • Production date and expiration date
  • Name and address of the manufacturer
  • The number of the certificate of state registration (SGR)
  • Certification information (if any)
  • The warning that dietary supplement is not a drug.

5.4. Responsibility for violation of legislation:

For violation of the legislation on dietary supplements, administrative and criminal liability is provided. The production and implementation of poor -quality or unsafe dietary supplements, as well as violation of the requirements for labeling and advertising of dietary supplements entail fines, suspension of activity and other sanctions.

VI. Bad for different categories of the population: individual approach

Nutrient needs differ depending on age, gender, physical activity, health status and other factors. Therefore, when choosing dietary supplements, it is necessary to take into account the individual characteristics of the body.

6.1. Bad for children:

  • Peculiarities: Children need vitamins and minerals for normal growth and development. However, dosages should be significantly lower than for adults. It is important to choose dietary supplements designed specifically for children, and strictly observe the recommended dosage. Before taking dietary supplements, a child needs to consult a pediatrician.
  • Recommended dietary supplements: Vitamin D, vitamin C, B vitamins, omega-3 fatty acids, probiotics.
  • Output forms: Liquid forms (drops, syrups), chewing tablets, loafers.

6.2. Bad for pregnant women and lactating women:

  • Peculiarities: During pregnancy and breastfeeding, the need for nutrients increases significantly. It is important to ensure sufficient intake of vitamins, minerals and other necessary substances for the normal development of the fetus and the health of the mother. Before taking dietary supplements, a pregnant or nursing woman needs to consult a doctor.
  • Recommended dietary supplements: Folic acid, vitamin D, iron, calcium, omega-3 fatty acids, iodine.
  • Output forms: Tablets, capsules.

6.3. Bad for athletes:

  • Peculiarities: Athletes need more energy and nutrients to maintain physical activity and recovery after training. It is important to ensure sufficient receipt of proteins, carbohydrates, vitamins, minerals and other substances necessary for muscle growth, strengthening bones and joints, as well as maintaining immunity.
  • Recommended dietary supplements: Protein, creatine, amino acids, vitamins of group B, vitamin C, vitamin D, magnesium, zinc, glucosamine, chondroitin.
  • Output forms: Powders, capsules, tablets, liquids.

6.4. Bad for the elderly:

  • Peculiarities: With age, the assimilation of nutrients worsens, and the need for some of them increases. It is important to ensure sufficient intake of vitamins, minerals and other substances to maintain the health of bones, joints, heart, brain and immunity.
  • Recommended dietary supplements: Vitamin D, calcium, magnesium, vitamins of group B, vitamin C, omega-3 fatty acids, coenzyme Q10, probiotics.
  • Output forms: Tablets, capsules, liquids.

VII. Integration of dietary supplements in a healthy lifestyle: integrated approach

Bades are not a replacement for a healthy lifestyle. They only complement him. To achieve the maximum effect of taking dietary supplements, it is necessary to adhere to a balanced diet, regularly engage in physical exercises, avoid bad habits and have enough rest.

7.1. Balanced nutrition:

The basis of a healthy lifestyle is a balanced diet that provides the body with all the necessary nutrients. The diet should include products from all groups: vegetables, fruits, cereals, protein products and dairy products. Limit the consumption of processed products, sugar, salt and saturated fats.

7.2. Physical activity:

Regular physical exercises are necessary to maintain the health of the heart, muscles, bones and joints, as well as to improve the mood and reduce stress. It is recommended to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

7.3. Refusal of bad habits:

Smoking and abuse of alcohol negatively affect health and can reduce the effectiveness of dietary supplements. Refuse bad habits to improve your health and increase the efficiency of dietary supplements.

7.4. Sufficient sleep:

The lack of sleep can lead to fatigue, irritability, a decrease in immunity and other health problems. Try to sleep at least 7-8 hours a day.

7.5. Stress management:

Chronic stress can negatively affect health and reduce the effectiveness of dietary supplements. Find the ways of managing stress, such as yoga, meditation, walking in the fresh air or communication with friends and relatives.

VIII. Alternative approaches to maintaining health: In addition to dietary supplements

In addition to dietary supplements, there are other approaches to maintaining health, which can be effective and safe.

8.1. Herbal fees and herbal medicine:

Herbal fees and herbal medicine can be useful for maintaining health and treating certain diseases. However, before using herbal fees, it is necessary to consult a doctor or a phytotherapist, since some herbs may have contraindications and side effects.

8.2. Acupuncture and other methods of traditional medicine:

Acupuncture and other methods of traditional medicine can be effective for treating pain, stress and other diseases. However, it is necessary to contact qualified specialists with an appropriate license.

8.3. Homeopathy:

Homeopathy is a treatment method based on the principle of “like this.” Homeopathic preparations contain very small doses of active substances and do not have scientifically proven effectiveness.

8.4. Psychotherapy:

Psychotherapy can be effective for the treatment of depression, anxiety and other mental disorders. Contact a qualified psychotherapist to get help and support.

IX. New trends in the world of dietary supplements: what to expect in the future

The world of dietary supplements is constantly developing and offers new products and technologies. Here are some of the new trends that can be expected in the future:

9.1. Personalized dietary supplements:

Personalized dietary supplements are products designed specifically for a particular person on the basis of his genetic data, lifestyle and health status. This approach allows you to choose the most effective and safe dietary supplements, taking into account the individual needs of the body.

9.2. Using nanotechnologies:

Nanotechnologies allow you to create new forms of dietary supplements with improved bioavailability and efficiency. For example, liposomal forms of vitamins and minerals have higher bioavailability than conventional forms.

9.3. Development of dietary supplements based on microbioma:

Microbia is a set of microorganisms that live in our body. Studies show that microbias plays an important role in maintaining health. The development of dietary supplements based on a microbioma can help improve digestion, strengthen immunity and prevent the development of various diseases.

9.4. Using artificial intelligence:

Artificial intelligence (AI) can be used to analyze large amounts of data and develop new dietary supplements with proven effectiveness. AI can also be used to personalize recommendations for receiving dietary supplements.

X. Maintaining health: the responsibility of everyone

Maintaining health is the responsibility of each person. Bades can be a useful addition to a healthy lifestyle, but are not its replacement. Make conscious decisions about the choice and use of dietary supplements, consult a doctor and adhere to a balanced diet, regularly engage in physical exercises, avoid bad habits and rest enough. Remember that your health is in your hands!

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