How to choose high -quality dietary supplements: full management
I. Understanding dietary supplement and their role in maintaining health
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.
Unlike drugs, dietary supplements are not intended for the treatment of diseases. Their main task is to maintain health, the prevention of scarce conditions and improve overall well -being. It is important to understand that dietary supplements are not a panacea and do not replace full nutrition and a healthy lifestyle.
II. Legislative regulation of dietary supplements: Russia and international context
The regulation of dietary supplements in Russia is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). The production and turnover of dietary supplements are subject to the requirements of the technical regulations of the Customs Union TR TS 021/2011 “On the safety of food products” and other regulatory documents.
Main points:
- State registration: All dietary supplements produced or imported into the territory of the Russian Federation are subject to mandatory state registration in Rospotrebnadzor. This confirms their safety and compliance with the established requirements.
- Requirements for the composition: The composition of the dietary supplement must comply with the approved norms of the content of biologically active substances. The use of substances that pose a health hazard is prohibited.
- Marking: Bad packaging should contain complete and reliable information about the composition, indications for use, contraindications, method of use, dosage, expiration date and manufacturer.
- Quality control: Rospotrebnadzor monitors the quality of dietary supplements at all stages of production and turnover.
In the international context, dietary supplement regulation differs in different countries. In the USA, dietary supplements are regulated as food, not drugs, which simplifies the process of breeding the market. In Europe, dietary supplements are more strict than in the USA, but less strict than drugs. It is important to consider that dietary supplements allowed for sale in one country can be prohibited in another.
III. Criteria for choosing high -quality dietary supplements
The choice of high -quality dietary supplements is a responsible process that requires an attentive approach. Many factors should be taken into account so as not to harm your health and get the maximum benefit from taking the additive.
A. The reputation of the manufacturer and supplier
- The history of the company: Study the history of the manufacturer. A long presence in the market, positive consumer reviews and the lack of scandals indicate the reliability of the manufacturer.
- Production capacity: Find out where the dietary supplement is produced. The presence of own production capacities or cooperation with trusted manufacturers indicates quality control at all stages of production.
- Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), ISO, HACCP. These certificates confirm the compliance of production with international standards.
- Consumer reviews: Read the reviews of other consumers about the company’s products. Pay attention to reviews about quality, effectiveness and side effects.
- The presence of an official site: A reliable manufacturer always has an informative official site with full information about products, company and contact details.
B. Composition and ingredients
- Active ingredients: Carefully study the composition of dietary supplements. Make sure that the composition contains exactly the ingredients that you need, and that their dosage corresponds to the recommended.
- Auxiliary ingredients: Pay attention to auxiliary ingredients, such as dyes, flavors, preservatives. It is advisable to choose a dietary supplement with the minimum content of artificial additives.
- Output form: Choose the form of the release of dietary supplements, which is most convenient for you (tablets, capsules, powders, liquids). Keep in mind that different forms of release can have different bioavailability.
- The presence of allergens: If you have an allergy, carefully study the composition of dietary supplements for allergens (gluten, lactose, soy, nuts, etc.).
- The origin of the ingredients: Find out the origin of the ingredients. It is advisable to choose dietary supplements made from natural ingredients grown in environmentally friendly areas.
C. The presence of a certificate of state registration (SGR)
- Checking SG: Before buying dietary supplements, be sure to check the availability of a certificate of state registration (SGR) in the register of Rospotrebnadzor. This can be done on the official website of Rospotrebnadzor or through specialized services.
- Deadline Action CGR: Make sure that the validity of the SRR has not expired.
- Correspondence of the SGR: Compare the information specified in the SGR with information on the package of dietary supplements. All data must match.
D. Packaging and marking
- The integrity of the package: Make sure the packaging of dietary supplements is not damaged. Violation of the integrity of the package can lead to damage to the product.
- Marking: Check the availability of complete and reliable information on the package, including:
- Name of dietary supplements
- Composition
- Indications for use
- Contraindications
- Method of application and dosage
- Best before date
- Storage conditions
- Name and address of the manufacturer
- Number SGR
- Striking code: The presence of a barcode indicates the legality of products.
E. Results of independent laboratory research
- Read verification: Some manufacturers conduct independent laboratory studies of their products to confirm its authenticity and quality. The results of these studies can be published on the manufacturer’s website or on specialized resources.
- Testing for the content of heavy metals and pesticides: It is advisable to choose dietary supplements that have been tested for the content of heavy metals, pesticides and other harmful substances.
F. Consultation with a doctor or nutritionist
- Individual needs: Before taking any dietary supplement, you need to consult a doctor or a nutritionist. A specialist will help determine your individual nutrient needs and choose a suitable dietary supplement.
- Interaction with drugs: A doctor or nutritionist will take into account possible interactions of dietary supplements with the medicines you take.
- Contraindications: The specialist will identify possible contraindications for the use of dietary supplements.
G. Price
- Not too low price: Too low price may indicate low products or fake.
- Reference: Compare the prices of similar dietary supplements from different manufacturers.
IV. Typical mistakes when choosing dietary supplements and how to avoid them
- Self -medication: Do not self -medicate and do not take dietary supplement without consulting a doctor.
- Trust advertising: Do not trust blindly Advertising of dietary supplements. Advertising often exaggerates the beneficial properties of the product and is silent about possible side effects.
- Buying in unverified places: Do not buy dietary supplements in unverified places, such as Internet sites with a dubious reputation or with non-authorized sellers.
- Ignoring the composition: Do not ignore the composition of dietary supplements and do not buy products containing ingredients that are contraindicated to you.
- Dosage exceeding: Do not exceed the recommended dosage of dietary supplements. Exceeding the dosage can lead to undesirable side effects.
- Waiting for instant results: Do not expect instant results from admission of dietary supplements. To achieve a tangible effect, a long course of admission may be required.
- Replacing full -fledged dietary supplement power: Do not replace good dietary supplements. Bad should only be used as an addition to a healthy diet.
- Do not take into account individual characteristics: Do not take into account the individual characteristics of the body, such as age, gender, state of health and lifestyle.
V. Review of popular categories of dietary supplements and criteria for their choice
A. Vitamins and minerals
- Vitamin D: It is important for the health of bones, the immune system and overall well -being. When choosing, you should take into account the dosage (depending on the age and level of vitamin D in the blood) and the form of release (D3 is preferable to D2).
- Vitamin C: Antioxidant supporting the immune system. Choose a dietary supplement with vitamin C in the form of a sodium ascorbate or liposomal vitamin C for better digestibility.
- B vitamins B: Important for the nervous system, energy exchange and health of the skin. Choose complex dietary supplements with group B vitamins in active forms (for example, methylphulate instead of folic acid).
- Omega-3 fatty acids: Important to the health of the heart, brain and joints. Choose a high -quality dietary supplement EPA and DHA obtained from fish that have passed molecular distillation.
- Magnesium: It is important for the nervous system, muscles and heart. Choose a dietary supplement with magnesium in the form of citrate, glycinate or a tronate for better digestibility.
- Zinc: It is important for the immune system, health and hair health. Choose a dietary supplement with a zinc in the form of a picoline or gluconate for better digestibility.
B. Probiotics and prebiotics
- Probiotics: Living microorganisms useful for intestinal microflora. When choosing, the amount of CFU (colony -forming units) and a variety of bacterial strains should be taken into account.
- Prebiotics: Substances that stimulate the growth of beneficial bacteria in the intestines. Choose a dietary supplement with Ilovn, fructoligosaccharides (phos) or galactooligosaccharides (state).
- Symbiotics: Bad containing both probiotics and prebiotics.
C. Plant extracts
- SOUTINATEA: Supports the immune system. Choose dietary supplements with a high content of polysaccharides.
- Turmeric: It has anti -inflammatory properties. Choose a dietary supplement with a turmeric in the form of a lipos or with the addition of a piper for better digestibility.
- Milk thistle: Supports liver health. Choose a dietary supplement with silimarin.
- Ginseng: Increases energy and improves cognitive functions. Choose dietary supplements with a high gynzenoside content.
- Ginkgo biloba: Improves blood circulation and cognitive functions. Choose dietary supplements with a high content of flavonoids and terpenoids.
D. Amino acids
- BCAA (amino acids with an extensive chain): Support muscle growth and recovery after training.
- Creatine: Increases strength and endurance.
- Glutamine: Supports the immune system and recovery after training.
- Taurin: It is important for the nervous system and heart health.
VI. Where to buy dietary supplements: reliable sources
- Pharmacies: Pharmacies are the most reliable source of dietary supplements. In pharmacies, only dietary supplements that have undergone state registration and quality control are sold.
- Specialized healthy food stores: In specialized healthy food stores, dietary supplements are often sold from trusted manufacturers with a good reputation.
- Official sites of manufacturers: Buying dietary supplements directly on the manufacturer’s official website guarantees the authenticity of the product.
- Large online stores with a good reputation: When buying dietary supplements in an online store, choose large sites with a good reputation and positive reviews of customers. Be sure to check the availability of SGR and quality certificates.
VII. Storage of dietary supplements
- Follow the instructions: Keep dietary supplement in accordance with the instructions on the package.
- Dry and cool place: Most dietary supplements should be stored in a dry and cool place, protected from direct sunlight.
- Do not store in the bathroom: Do not store dietary supplements in the bathroom, as high humidity can lead to their spoilage.
- Keep inaccessible to children a place: Keep dietary supplements inaccessible to children.
VIII. Bad and pregnancy/lactation
- Mandatory consultation with a doctor: Pregnant and nursing women must consult a doctor before taking any dietary supplements.
- Limited list of permitted dietary supplements: During pregnancy and lactation, the list of permitted dietary supplements is significantly limited.
- Particular attention to the dosage: The dosage of dietary supplements for pregnant women and nursing women may differ from standard dosage.
IX. Bad for children
- Mandatory consultation with a pediatrician: Before taking any dietary supplement, a child must be consulted with a pediatrician.
- Special children’s forms: For children, there are special forms of dietary supplements developed taking into account their age and needs.
- Attentive dosage control: The dosage of dietary supplements for children should be strictly observed in accordance with the recommendations of the doctor.
X. fakes of dietary supplements and how to recognize them
- Low price: Too low price may indicate a fake.
- Lack of SGR: The lack of a certificate of state registration (SGR) should alert.
- Poor packaging: Poor packaging, marking errors and spelling errors can indicate a fake.
- The discrepancy between the appearance: The discrepancy between the appearance of the product (color, smell, consistency) declared on the package may be a sign of fake.
- Buying in unverified places: Buying dietary supplements in unverified places significantly increases the risk of acquiring a fake.
- Lack of effect: The absence of the effect of taking dietary supplements, subject to the recommended dosage and the deadline, may be a sign of fake.
XI. Alternative approaches to maintaining health
- Full nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is the basis of health.
- Regular physical exercises: Regular physical exercises strengthen the cardiovascular system, improve mood and support healthy weight.
- Healthy sleep: A sufficient sleep is necessary to restore the body and maintain the normal functioning of the immune system.
- Stress management: Stress management using meditation, yoga or other relaxation techniques helps maintain mental health.
- Refusal of bad habits: Refusal of smoking and alcohol abuse significantly improves health.
XII. BAD market development prospects
- Growing demand: Demand for dietary supplements continues to grow around the world, due to the growth of people’s awareness of a healthy lifestyle and the desire to maintain their health in natural ways.
- Innovative developments: New dietary supplements with improved formulas and delivery methods appear, which increases their effectiveness and bioavailability.
- Personalized approach: A tendency to a personalized approach to the choice of dietary supplements, based on the individual needs and genetic characteristics of each person, is developing.
- Integration with digital technologies: Mobile applications and online services are being developed that help consumers choose and track the effectiveness of dietary supplements.
- Strengthening quality control: Strengthening the quality control of dietary supplements from the regulatory authorities is expected, which will protect consumers from poor -quality and fake products.