Health and dietary supplements: myths and reality

Health and dietary supplements: myths and reality

I. Fundamentals of biologically active additives (dietary supplements)

1. Dietary Dad Definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain normal or restoration of impaired body functions. They are not drugs.

2. Classification of dietary supplements: Bad is classified according to various criteria, including:

   • Composition:

     • Vitamins: Single vitamins (A, B, C, D, E, K) and vitamin complexes.
     • Minerals: Single minerals (calcium, magnesium, iron, zinc) and mineral complexes.
     • Amino acids: Unchangeable and replacement amino acids, and also their complexes.
     • Fatty acids: Omega-3, omega-6, omega-9 fatty acids.
     • Plant extracts: Extracts of medicinal plants containing biologically active substances.
     • Probiotics and prebiotics: Living microorganisms and substances that contribute to the growth of beneficial intestinal microflora.
     • Enzymes: Digestive enzymes that improve food digestion.
     • Other: Antioxidants, fiber, nucleotides, etc.

   • Output form:

     • Capsules: Convenient in use, provide an accurate dosage.
     • Tablets: Widely distributed, can be covered with a shell to improve swallowing.
     • Powders: Easily mixed with liquids, allow you to vary the dosage.
     • Liquids: They are quickly absorbed, convenient for children and people with difficulty swallowing.
     • Bars: A convenient snack format contain vitamins, minerals and other beneficial substances.

   • Appointment:

     • General strengthening: To maintain overall health and increase immunity.
     • Specialized: To solve specific problems, such as improving digestion, supporting the cardiovascular system, strengthening bones and joints.

3. Dad production: The process of production of dietary supplements is strictly regulated and includes the following stages:

   • The choice of raw materials: The raw materials should be high -quality, comply with the established standards and safety requirements.
   • Raw processing: Includes cleaning, grinding, extraction and other processes necessary to obtain biologically active substances.
   • Production of the finished shape: Mixing the ingredients, the formation of capsules, tablets, powders or liquids.
   • Packaging and marking: The finished product is packaged and marked in accordance with the requirements of the law.
   • Quality control: At each stage of production, quality control is carried out to guarantee the safety and efficiency of dietary supplements.

4. Bad regulation: In most countries, the regulation of dietary supplements differs from the regulation of drugs. Dietary supplements do not pass such strict clinical trials as medicines, and their manufacturers are not required to prove their effectiveness. However, they must comply with safety and quality requirements.

   • Russian legislation: In Russia, dietary supplements are subject to state registration. Manufacturers must provide documents confirming safety and product quality.
   • European legislation: In the European Union, the regulation of dietary supplements also differs from the regulation of drugs. There are general safety and marking requirements, but individual countries can establish their own rules.
   • American legislation: In the USA, dietary supplements are regulated as food products, not as medicines. FDA (management control management) is responsible for ensuring safety and proper dietary supplements.

II. Common myths about dietary supplements

1. Myth: Bad is natural, it means safe.

   • Reality: “Naturally” does not always mean “safe.” Many plant substances can be toxic or allergic reactions. The dosage also plays an important role. Even natural substances can be harmful in large quantities. In addition, dietary supplements may contain impurities or be contaminated, which increases the risk of side effects. It is important to carefully choose dietary supplements from trusted manufacturers and observe the recommended dosages.

2. Myth: BAD can replace medicines.

   • Reality: Bad are not drugs and are not intended for the treatment of diseases. They can be used as an addition to the main treatment prescribed by a doctor, but should not replace it. In case of serious diseases, you must consult a doctor and follow his recommendations. Self -medication can be dangerous.

3. Myth: The more dietary supplements I accept, the better for my health.

   • Reality: Reception of a large number of dietary supplements can lead to an overdose of vitamins and minerals, which can be harmful to health. For example, an excess of vitamin A can cause nausea, headache and liver damage, and an excess of iron can lead to problems with the gastrointestinal tract and organs damage. It is important to observe the recommended dosages and consult a doctor or nutritionist before taking dietary supplements.

4. Myth: All dietary supplements are equally effective.

   • Reality: The effectiveness of dietary supplements can vary greatly depending on the quality of raw materials, production technology, dosage and individual characteristics of the body. Some dietary supplements can be ineffective due to the low content of active substances or poor assimilation. It is important to choose dietary supplements from trusted manufacturers who conduct quality control and confirm the effectiveness of their products.

5. Myth: BAD have no side effects.

   • Reality: Bad, like any other substances, can cause side effects, especially if there is an incorrect use or the presence of individual intolerance. Some dietary supplements can interact with drugs, enhancing or weakening their effect. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions.

6. Myth: Everything that is sold in a pharmacy is safe.

   • Reality: The presence of dietary supplements in the pharmacy does not guarantee their safety and efficiency. Pharmacies must comply with the requirements for storage and implementation of dietary supplements, but they are not responsible for their quality and efficiency. It is important to independently study information about dietary supplements and choose products from trusted manufacturers.

7. Myth: Bad is a placebo.

   • Reality: Some dietary supplements can really not have any effect, especially if they contain low doses of active substances or their effectiveness is not confirmed by research. However, other dietary supplements can have a positive effect on the body, especially in the presence of a deficiency of certain substances or when used as an addition to the main treatment.

8. Myth: Bad does not need to be coordinated with a doctor.

   • Reality: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take medicines. The doctor can evaluate your need for dietary supplements, choose the optimal dosage and exclude possible contraindications and interactions with drugs.

9. Myth: Bad is a panacea from all diseases.

   • Reality: Bad is not a panacea and cannot cure all diseases. They can be used to maintain health, prevention of diseases and improve the quality of life, but do not replace full treatment, a healthy lifestyle and a balanced diet.

10. Myth: Dear dietary supplements are always better than cheap.

    • Reality: The price of dietary supplements is not always an indicator of their quality and efficiency. Some expensive dietary supplements can simply be overestimated due to marketing costs and brand. It is important to pay attention to the composition, dosage of active substances, the reputation of the manufacturer and the availability of quality certificates.

III. The reality of the use of dietary supplements

1. Potential advantages of dietary supplements:

   • Filling a deficiency of nutrients: Bad can be useful for people who experience a deficiency of vitamins, minerals and other nutrients due to an unbalanced diet, diseases or other factors.
   • Health support: Some dietary supplements can have a positive effect on the body, supporting the health of the cardiovascular system, immunity, bones and joints.
   • Prevention of diseases: Some dietary supplements can help reduce the risk of developing certain diseases, such as osteoporosis, cardiovascular diseases and some types of cancer.
   • Improving the quality of life: Bad can help improve the quality of life, increase energy, improve mood and sleep.
   • Sports support: Some dietary supplements can help improve sports results, speed up recovery after training and reduce the risk of injuries.

2. Who can be useful for dietary supplements:

   • Pregnant and lactating women: They need an increased amount of vitamins and minerals.
   • Elderly people: Often a deficiency of nutrients due to a decrease in appetite and deterioration of assimilation.
   • Vegetarians and vegans: They may experience a deficiency of vitamin B12, iron, calcium and other nutrients.
   • People with chronic diseases: They may need additional nutrients to maintain health.
   • Athletes: They need an increased amount of vitamins, minerals and amino acids to maintain high physical activity.
   • People living in environmentally unfavorable areas: They may need antioxidants and other substances to protect against the harmful effects of the environment.

3. Examples of effective dietary supplements (with reservations and references to research):

   • Vitamin D: It is important for the health of bones, immunity and overall health. Vitamin D deficiency is widespread, especially in the winter season. Studies show that vitamin D intake can reduce the risk of osteoporosis, some types of cancer and infectious diseases. [Исследования на PubMed]
   • Omega-3 fatty acids: Important to the health of the cardiovascular system, brain and vision. Studies show that the intake of omega-3 fatty acids can reduce the risk of developing cardiovascular diseases, improve cognitive functions and reduce inflammation. [Исследования на PubMed]
   • Probiotics: Important to intestinal health. Studies show that the intake of probiotics can improve digestion, strengthen immunity and reduce the risk of developing certain diseases. [Исследования на PubMed]
   • Calcium: It is important for the health of bones and teeth. Studies show that calcium intake can reduce the risk of osteoporosis. [Исследования на PubMed]
   • Iron: It is important for the formation of hemoglobin and oxygen transfer. Iron deficiency can lead to anemia. [Исследования на PubMed]

   Important: The mentioned studies are common and should not be considered as an individual recommendation. Consultation with a doctor is needed.

4. Risks and side effects of dietary supplements:

   • Allergic reactions: Some dietary supplements can cause allergic reactions in people with sensitivity to certain ingredients.
   • Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.
   • Overdose: Reception of a large number of dietary supplements can lead to an overdose of vitamins and minerals, which can be harmful to health.
   • Pollution: Some dietary supplements can be polluted by toxic substances such as heavy metals, pesticides and microorganisms.
   • Lack of proven effectiveness: Some dietary supplements do not have proven effectiveness and can simply be useless.

5. How to choose the right dietary supplement:

   • Pay attention to the composition: Study the composition of dietary supplements and choose products with well -known and studied ingredients.
   • Choose trusted manufacturers: Give preference for dietary supplements from manufacturers with a good reputation and work experience.
   • Check the availability of quality certificates: Make sure that dietary supplements have quality certificates confirming its safety and effectiveness.
   • Read reviews: Study the reviews of other consumers to get an idea of ​​the quality and effectiveness of dietary supplements.
   • Consult a doctor: Before taking any dietary supplement, it is recommended to consult a doctor.

6. How to take dietary supplement correctly:

   • Follow the recommended dosages: Do not exceed the recommended dosages indicated on the package of dietary supplements.
   • Take dietary supplement in accordance with the instructions: Follow the instructions for the use indicated on the package of dietary supplements.
   • Drink dietary supplements with enough water: This will help improve the absorption of active substances.
   • Do not take dietary supplement on an empty stomach: Some dietary supplements are better absorbed when eating.
   • Follow the reaction of the body: If you notice any side effects, stop taking dietary supplements and consult a doctor.

IV. Bad and nutrition: the relationship and importance of a balanced diet

1. Diet as an addition, not a replacement of food: Bad should be considered as an addition to a balanced and diverse diet, and not as its replacement. Optimal health is achieved due to the receipt of the necessary nutrients from natural products. Bad can help to make up for the deficit, but cannot replace all the advantages of a full diet.

2. The priority of a balanced diet: A balanced diet should include a sufficient amount of proteins, fats, carbohydrates, vitamins, minerals and fiber. Diversify your diet, including fruits, vegetables, whole grain products, low -fat meat, fish and dairy products.

3. When dietary supplements can be needed: Bad can be useful in the following cases:

   • Dietary restrictions: Vegetarians, vegans or people with allergies to certain products may experience a deficiency of certain nutrients.
   • Certain diseases: Some diseases can lead to a violation of the absorption of nutrients or an increased need for them.
   • Age changes: Elderly people may experience a decrease in appetite and deterioration of the assimilation of nutrients.
   • Pregnancy and breastfeeding: During this period, the need for certain vitamins and minerals increases significantly.
   • High physical activity: Athletes need an increased amount of nutrients to maintain high physical activity.

4. Examples of power and dietary supplement:

   • Vitamin B12 deficiency in vegans: Vegans are recommended to take vitamin B12 in the form of dietary supplements, since it is mainly found in animal products.
   • Vitamin D deficiency in winter: People living in regions with insufficient sunlight are recommended to take vitamin D in the form of dietary supplements, especially in winter.
   • Lack of calcium in women during menopause: Women in the period of menopause are recommended to take calcium in the form of dietary supplements for the prevention of osteoporosis.

5. Assessment of the need for dietary supplements: Before you start taking any dietary supplement, it is important to evaluate your need for them. Contact a doctor or a nutritionist for a blood test and evaluate your diet.

6. Interaction of nutrients: It is important to remember that nutrients interact with each other. Some nutrients improve the absorption of others, and some can compete with each other. For example, vitamin C improves the absorption of iron, and calcium may prevent the absorption of iron.

7. Optimization of the diet to improve the assimilation of nutrients:

   • Combine products: Combine products rich in certain nutrients, with products that improve their assimilation.
   • Avoid antinutrients: Limit the consumption of products containing antinutrients, such as fitinic acid and oxalates that may prevent the absorption of nutrients.
   • Prepare food correctly: Some methods of cooking can destroy vitamins and minerals. For example, cooking vegetables can lead to loss of vitamin C.

V. Dad and sports: support for physical activity and restoration

1. The role of dietary supplements in sports: Bad can play a role in supporting physical activity and accelerating recovery after training, but they are not a magic tablet to achieve sports results. The basis should be a balanced diet, the correct mode of training and rest.

2. Popular dietary supplements for athletes:

   • Protein: It is necessary for the growth and restoration of muscles.
   • Creatine: Increases strength and endurance.
   • Amino acid BCAA: Accelerate muscle recovery and reduce muscle pain.
   • Glutamine: Strengthens the immunity and accelerates recovery after training.
   • Omega-3 fatty acids: Reduce inflammation and improve recovery.
   • Vitamins and minerals: Support general health and immunity.

3. Advantages and risks of dietary supplements in sports:

   • Advantages:
     • Increased strength and endurance: Creatine and caffeine can help increase strength and endurance.
     • Acceleration of recovery: Protein, BCAA and glutamine can help accelerate muscle recovery after training.
     • Reduced muscle pain: BCAA can help reduce muscle pain after intense training.
     • Immunity support: Glutamine and vitamins can help strengthen the immunity of athletes subject to high physical exertion.
   • Risks:
     • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache and insomnia.
     • Interaction with drugs: Some dietary supplements can interact with drugs.
     • Pollution: Some dietary supplements can be polluted by prohibited substances, which can lead to an athlete disqualification.
     • Unproven effectiveness: The effectiveness of some dietary supplements is not proven by scientific research.

4. How to choose the right dietary supplement for sports:

   • Choose a dietary supplement from trusted manufacturers: Give preference for dietary supplements from manufacturers who have a good reputation and conduct quality control of their products.
   • Check the availability of quality certificates: Make sure that dietary supplements have quality certificates confirming its safety and the absence of prohibited substances.
   • Consult a coach or doctor: Before taking any dietary supplement, it is recommended to consult a coach or doctor to make sure their safety and necessity.

5. An individual approach to the use of dietary supplements in sports: The use of dietary supplements in sports should be individual and based on the needs and goals of the athlete. It is important to take into account the sport, intensity of training, age, gender and health.

6. Examples of the use of dietary supplements in different sports:

   • Power sports (heavy athletics, powerlifting): Creatine, protein, BCAA, glutamine.
   • Endurance sports (running, swimming, cycling): Carbohydrates, electrolytes, BCAA, omega-3 fatty acids.
   • Team sports (football, basketball, volleyball): Protein, BCAA, vitamins and minerals.

VI. Bad and children: features and restrictions

1. The limited use of dietary supplements in children: The use of dietary supplements in children should be limited and carried out only as prescribed by a doctor. Children need a full and balanced diet, and not in artificial replenishment of nutrients.

2. When dietary supplements can be needed for children:

   • Nutrient deficiency: In the case of a confirmed deficit of certain vitamins or minerals, the doctor may prescribe a dietary supplement for its replenishment.
   • Certain diseases: Some diseases can lead to a violation of the absorption of nutrients or an increased need for them.
   • Limited nutrition: Children with limited nutrition (for example, vegetarians) may need additional vitamins and minerals.

3. The dangers of the uncontrolled use of dietary supplements in children:

   • Overdose: Children are more sensitive to overdose by vitamins and minerals than adults.
   • Side effects: Some dietary supplements can cause side effects in children.
   • Interaction with drugs: Some dietary supplements can interact with the drugs that the child takes.
   • Symptoms disguise: Bad can mask the symptoms of the disease and complicate the diagnosis.
   • Formation of irregular food habits: The use of dietary supplements can lead to the formation of malnutrition and rejection of full nutrition.

4. Vitamin D for children: Vitamin D is an important vitamin for the health of bones and the immunity of children. The doctor can prescribe vitamin D in the form of dietary supplements, especially in the winter season and for children on breastfeeding.

5. Probiotics for children: Probiotics can be useful for children with digestive problems, such as constipation and diarrhea. The doctor may prescribe probiotics to restore intestinal microflora.

6. How to choose the right dietary supplement for children:

   • Only as prescribed by a doctor: Do not give children a dietary supplement without a doctor’s appointment.
   • Choose dietary supplements designed specifically for children: Give preference to dietary supplements designed specifically for children and having appropriate age dosages.
   • Pay attention to the composition: Avoid dietary supplements containing artificial dyes, flavors and preservatives.
   • Choose trusted manufacturers: Give preference for dietary supplements from manufacturers who have a good reputation and conduct quality control of their products.

VII. Bad and elderly people: maintaining health and active longevity

1. Features of the need for nutrients in older people: With age, changes in the body occur, which affect the need for nutrients. Elderly people may experience a decrease in appetite, deterioration of the absorption of nutrients, metabolic disorders and an increased need for certain vitamins and minerals.

2. When dietary supplements can be useful to older people:

   • Nutrient deficiency: Older people often experience a deficiency of vitamin D, vitamin B12, calcium, iron and zinc.
   • Certain diseases: Some diseases, such as osteoporosis, cardiovascular diseases and dementia, may require additional dietary supplements.
   • Medication: Some drugs can affect the absorption of nutrients or increase their need.
   • Reduced immunity: Elderly people are more susceptible to infectious diseases, so they can be useful to take dietary supplements that strengthen immunity.

3. Important dietary supplements for the elderly:

   • Vitamin D: It is necessary for the health of bones and the prevention of osteoporosis.
   • Vitamin B12: It is necessary for the health of the nervous system and the prevention of anemia.
   • Calcium: It is necessary for the health of bones and teeth.
   • Omega-3 fatty acids: It is necessary for the health of the cardiovascular system and brain.
   • Antioxidants: Protect cells from damage and slow down the aging process.

4. Caution when using dietary supplements in the elderly:

   • Interaction with drugs: Older people often take several drugs at the same time, so it is important to consider the possible interaction of dietary supplements with these drugs.
   • Side effects: Older people are more sensitive to side effects of dietary supplements.
   • Overdose: The risk of an overdose of vitamins and minerals in the elderly is higher than that of young people.

5. How to choose a dietary supplement for the elderly:

   • Consult a doctor: Before taking any dietary supplement, be sure to consult a doctor.
   • Choose a dietary supplement designed specifically for the elderly: Give preference to dietary supplements, designed specifically for the elderly and having appropriate age dosages.
   • Pay attention to the composition: Avoid dietary supplements containing artificial dyes, flavors and preservatives.
   • Choose trusted manufacturers: Give preference for dietary supplements from manufacturers who have a good reputation and conduct quality control of their products.

6. Integrative approach to the health of older people: Maintaining the health and active longevity of older people requires a comprehensive approach, including a balanced diet, physical activity, sufficient sleep, stress management and dietary supplement to prescribe a doctor.

VIII. Dietary supplement and mental health: impact on mood and cognitive functions

1. The effect of nutrients on mental health: Nutrients play an important role in the functioning of the brain and nervous system. The deficiency of certain nutrients can lead to mood disorders, cognitive functions and mental health as a whole.

2. Bad that support mental health:

   • Omega-3 fatty acids: Important to brain health and can improve mood and cognitive functions. Studies show that taking omega-3 fatty acids can reduce the risk of depression and anxiety disorders.
   • B vitamins B: It is necessary for the normal functioning of the nervous system and can improve mood and cognitive functions. Vitamin B12, in particular, is important for the prevention of dementia and depression.
   • Vitamin D: Vitamin D deficiency can be associated with depression and other mental disorders. Vitamin D intake can improve mood and cognitive functions.
   • Magnesium: It is necessary for the normal functioning of the nervous system and can reduce the level of anxiety and stress.
   • Probiotics: The intestinal health is associated with mental health. Probiotics can improve mood and cognitive functions by improving intestinal microflora.
   • S-adenosylmetionine (SAME): Natural compound involved in metabolic processes in the brain. Studies show that SAME can be effective in the treatment of depression.

3. The relationship of the intestines and brain: The intestines and brain are interconnected through the so-called axis of the intestines. The intestinal microflora can affect mood, cognitive functions and mental health in general.

4. Caution when using dietary supplements for mental health:

   • Do not replace the treatment: Bad should not replace treatment prescribed by a psychiatrist or psychotherapist.
   • Interaction with drugs: Some dietary supplements can interact with drugs used to treat mental disorders.
   • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache and insomnia.

5. How to choose the right dietary supplement for mental health:

   • Consult a doctor: Before taking any dietary supplement for mental health, be sure to consult a doctor.
   • Choose a dietary supplement with proven effectiveness: Give preference to dietary supplements, the effectiveness of which is proved by scientific research.
   • Pay attention to the composition: Avoid dietary supplements containing artificial dyes, flavors and preservatives.
   • Choose trusted manufacturers: Give preference for dietary supplements from manufacturers who have a good reputation and conduct quality control of their products.

6. A comprehensive approach to mental health: Maintaining mental health requires an integrated approach, including balanced nutrition, physical activity, sufficient sleep, stress management, psychotherapy and dietary supplement for prescribed by a doctor.

IX. Future dietary supplement: new research and prospects

1. Personalized nutrition and dietary supplements: The development of genetics and metabolomics allows you to develop personalized recommendations for nutrition and dietary supplements, taking into account the individual characteristics of the body.

2. Research of microbioma and dietary supplement: The study of the intestinal microbioma opens up new opportunities for the development of dietary supplements aimed at improving the health of the intestine and, as a result, general health.

3. Development of new dietary supplements with proven effectiveness: Studies are being conducted on the development of new dietary supplements with proven effectiveness in the prevention and treatment of various diseases.

4. Improving quality control of dietary supplements: Strengthening quality control of dietary supplements will ensure their safety and efficiency.

5. Integration of dietary supplements into the healthcare system: The integration of dietary supplements into the healthcare system will allow doctors to more effectively use them as an addition to the main treatment.

X. Critical thinking and informed choice

1. Do not trust advertising: Critically treat advertising statements about the miraculous properties of dietary supplements.

2. Learn the information: Study information about dietary supplements from reliable sources, such as scientific articles and recommendations of doctors.

3. Ask questions: Ask questions to doctors and pharmacists about the safety and efficiency of dietary supplements.

4. Make informed decisions: Make informed decisions on dietary supplement based on scientific data and recommendations of specialists.

5. Remember the main thing: Bad is not a panacea and cannot replace a healthy lifestyle and full treatment.