Dietary supplements and age: who needs them

Dietary supplements and age: who needs them

1. What are dietary supplements and how do they differ from drugs?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are produced in various forms: tablets, capsules, powders, syrups, bars, etc. Bades are not drugs.

Key differences in dietary supplements and drugs:

• Purpose of application: Medicines are intended for the treatment, prevention and diagnosis of diseases. The dietary supplements are designed to replenish the deficiency of the substances necessary for the body, maintain the normal functions of organs and systems, as well as to increase the body’s resistance to adverse environmental factors.
• Preclinical and clinical research: Medicines are held by strict perennial preclinical (on animals) and clinical (in public) tests to confirm effectiveness and safety. Bades, as a rule, do not undergo such large -scale research. For registration of dietary supplements, it is enough to submit documents confirming its compliance with safety and quality requirements.
• Production and quality control: The production of drugs is regulated by strict GMP standards (Good Manoufacturing Practice). Quality control of drugs is carried out at all stages of production. The requirements for the production of dietary supplements are less strict, although conscientious manufacturers seek to comply with GMP standards.
• Registration: Medicines are registered in the Ministry of Health. Bades are recorded in Rospotrebnadzor.
• Appointment and vacation: Medicines are often prescribed by a doctor and released by prescription. Bades, as a rule, are sold without a prescription in pharmacies, specialized stores, via the Internet.
• Legislation: The circulation of drugs is regulated by Federal Law No. 61-ФЗ “On Consistency of Medicines”. The turnover of dietary supplements is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary and epidemiological rules and standards.
• Advertising: Advertising of drugs is strictly regulated. Advertising of dietary supplements also has restrictions, but they are less strict. It is important to remember that Advertising of dietary supplements should not attribute to them the healing properties.

2. Physiological changes with age, affecting the need for dietary supplements.

With age, numerous physiological changes occur in the body, which can lead to a deficiency of certain nutrients and a decrease in the functional activity of organs and systems. These changes can increase the need for dietary supplements.

• Decrease in appetite and changes in digestion: With age, appetite often decreases, which can lead to insufficient intake of nutrients with food. Metabolism also slows down, the acidity of gastric juice is reduced, the production of digestive enzymes decreases, which worsens the absorption of nutrients. This can lead to a deficiency of vitamins (B12, D), minerals (calcium, iron, zinc) and other important nutrients.
• Changes in the composition of the body: With age, the muscle mass (sarcopenia) decreases and the amount of adipose tissue increases. The muscles play an important role in the metabolism of glucose and other nutrients. A decrease in muscle mass can lead to a decrease in sensitivity to insulin and impaired carbohydrate metabolism. An increase in adipose tissue is associated with an increased risk of developing inflammatory diseases and cardiovascular diseases.
• Reducing the function of the kidneys and liver: The kidneys and liver play an important role in the elimination of toxins and metabolites from the body. With age, the function of these organs can decrease, which can lead to the accumulation of toxic substances and impaired metabolism of drugs and dietary supplements.
• Changes in the immune system: With age, the immune system weakens (immunostation), which increases the risk of infectious diseases and autoimmune diseases.
• Hormonal changes: In women, during menopause, the level of estrogen is reduced, which can lead to the development of osteoporosis, cardiovascular diseases and other health problems. In men with age, the level of testosterone decreases, which can lead to a decrease in muscle mass, a decrease in libido and other changes.
• Reducing cognitive function: With age, memory, attention and other cognitive functions worsen. This may be due to a decrease in brain volume, a decrease in the blood supply to the brain and other factors.
• Reduced bone density: With age, bone tissue becomes more fragile, which increases the risk of fractures (osteoporosis).
• Visual violation: With age, the risk of cataracts, glaucomas and other eyes of the eyes increases.

All these physiological changes can increase the need for certain dietary supplements to maintain health and prevent diseases.

3. The main groups of dietary supplements, useful in old age.

Given the physiological changes taking place with age, certain groups of dietary supplements can be especially useful for older people. It is important to consult a doctor before taking any dietary supplements in order to exclude contraindications and possible interactions with drugs.

• Vitamins:

  • Vitamin D: It is necessary to maintain the health of bones and muscles, as well as to strengthen the immune system. Vitamin D deficiency is common among older people, especially those who are little in the sun.
  • Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 from food deteriorates, so older people may take vitamin B12 additives.
  • Vitamin C: An antioxidant that helps protect the cells from damage by free radicals. Vitamin C is also necessary for the synthesis of collagen, which is important for the health of the skin, bones and joints.
  • Vitamin E: An antioxidant that helps protect the cells from damage by free radicals. Vitamin E can also help improve the function of the immune system.
  • Vitamin K2: It is necessary for the health of bones and blood coagulation. Vitamin K2 helps to direct calcium into the bones and teeth, preventing its deposition in soft tissues.

• Minerals:

  • Calcium: It is necessary to maintain the health of bones and teeth. Elderly people, especially women during menopause, need enough calcium for the prevention of osteoporosis.
  • Magnesium: It is necessary for the normal functioning of the muscles, the nervous system and the heart. Magnesium also participates in the regulation of blood sugar and blood pressure.
  • Zinc: It is necessary for the normal operation of the immune system, wound healing and maintaining taste and smell.
  • Selenium: An antioxidant that helps protect the cells from damage by free radicals. Selenium is also necessary for the normal functioning of the thyroid gland.
  • Potassium: It is necessary to maintain normal blood pressure and muscle function.

• Omega-3 fatty acids:

  • Omega-3 fatty acids, such as EPA and DHA, are useful for the health of the heart, brain and joints. They can help reduce blood triglycerides, reduce inflammation and improve cognitive functions.

• Probiotics:

  • Probiotics are useful bacteria that live in the intestines. With age, the composition of the intestinal microflora may change, which can lead to problems with digestion and weakening of the immune system. Probiotics can help restore the balance of intestinal microflora and improve the health of the digestive system and the immune system.

• Glucosamine and chondroitin:

  • Glucosamine and chondroitin are substances that are part of cartilage. They can help reduce pain and inflammation in the joints and improve their mobility.

• Coenzim Q10 (COQ10):

  • COQ10 is an antioxidant that is involved in the production of energy in cells. With age, the COQ10 level in the body decreases. Reception COQ10 can help improve the function of the heart and brain.

• Plant extracts:

  • Ginkgo biloba extract: It can help improve blood circulation in the brain and improve cognitive functions.
  • Ginseng extract: It can help increase energy and improve the function of the immune system.
  • Curcumin: It has anti -inflammatory and antioxidant properties.
  • Resveratrol: Antioxidant, which is contained in red wine and grapes. It can help protect the cells from damage and improve heart health.

4. How to choose high -quality dietary supplements: criteria and recommendations.

The choice of high -quality dietary supplements is an important aspect, since the quality and efficiency of dietary supplements can vary greatly. Here are key criteria and recommendations:

• Manufacturer: Give preference to well -known and reliable manufacturers who have a good reputation in the market and comply with quality standards. Look for information about the manufacturer: company history, quality certificates, consumer reviews.
• Certification: Make sure that the dietary supplement is certified in accordance with the requirements of the legislation of your country. The packaging must indicate the number of the certificate of state registration (SGR). The presence of GMP (good manufactoring practice) certificates is an additional advantage.
• Composition: Carefully study the composition of the dietary supplement. Pay attention to the number of active ingredients in one portion. The composition should be clearly and clearly indicated on the packaging. Avoid dietary supplements with a large number of artificial additives, dyes and flavors.
• Output form: Select the output form, which is most convenient for you for receiving (tablets, capsules, powders, syrups, etc.). Consider possible difficulties with swallowing tablets or capsules.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the recommended dose without consulting a doctor.
• Reviews: Read the reviews of other consumers about the dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of the product.
• Consultation with a doctor: Before taking any dietary supplement, be sure to consult a doctor, especially if you have any chronic diseases or take medicines. The doctor will help you choose the right dietary supplement, given your individual needs and health status.
• Checking for prohibited substances: Athletes and people involved in active sports need to make sure that the dietary supplement does not contain prohibited substances included in the list of the World Anti -Doping Agency (WADA).
• Price: The highest price is not always the highest quality. Compare the prices of dietary supplements of different manufacturers, taking into account the composition, dosage and reputation of the manufacturer.
• Package: Check the integrity of the packaging. The packaging should be sealed and protect dietary supplements from the effects of light, moisture and other environmental factors.
• Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplement after expiration of the expiration date.
• Place of purchase: Buy dietary supplements in pharmacies, specialized stores or from trusted online seller. Avoid buying dietary supplements from dubious sources.
• Individual intolerance: Consider the possibility of individual intolerance to individual dietary supplements. When any side effects appear (allergic reactions, digestive disorders, etc.) stop taking dietary supplements and consult a doctor.
• Research: Look for dietary supplements whose effectiveness is confirmed by scientific research. However, remember that most dietary supplements have a limited scale and cannot always be applicable to all people.

5. Contraindications and side effects of dietary supplements in the elderly.

Despite potential benefits, dietary supplements can have contraindications and cause side effects, especially in the elderly. It is important to know about these risks and be careful when taking dietary supplements.

• Interaction with drugs: Bades can interact with medicines that an elderly person takes. This can change the effectiveness of drugs, enhance their side effects or cause unwanted reactions. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood), and St. John’s wort can interact with antidepressants. Always inform the doctor about all the dietary supplements you accept.
• Individual intolerance: Older people may have individual intolerance to individual dietary supplements, which can lead to allergic reactions (rash, itching, edema, etc.) or digestive disorders (nausea, vomiting, diarrhea, etc.).
• Side effects: Some dietary supplements can cause side effects, such as headache, dizziness, insomnia, etc.
• Contraindications: Some dietary supplements have contraindications associated with the presence of certain diseases or conditions. For example, dietary supplements with ginseng are contraindicated in arterial hypertension (increased blood pressure), and dietary supplements with iodine are contraindicated for diseases of the thyroid gland.
• The risk of an overdose: Older people are more sensitive to an overdose of dietary supplements, since their body more slowly removes toxic substances. An overdose of vitamins and minerals can lead to serious health problems.
• Lack of quality control: Not all dietary supplements comply with quality standards. Some dietary supplements may contain impurities or not contain the declared amount of active ingredients.
• Influence on the results of the tests: Some dietary supplements can affect the results of laboratory tests of blood and urine, which may complicate the diagnosis of diseases.

General recommendations for the safe reception of dietary supplements by elderly people:

• Consult a doctor before taking any dietary supplement.
• Start with low doses and gradually increase the dosage, if necessary.
• Carefully follow your condition and inform the doctor about any side effects.
• Bad only from reliable manufacturers and in proven places.
• Do not take dietary supplements simultaneously with medicines if this is not recommended by a doctor.
• Do not exceed the recommended dosage.
• Refuse to take Bad if you have signs of an allergic reaction or other undesirable effects.

6. The role of dietary supplements in the prevention of age -related diseases.

Bades can play an important role in the prevention of age-related diseases, such as osteoporosis, cardiovascular diseases, degenerative diseases of the brain, etc. However, it is important to understand that dietary supplements are not panacea and cannot replace a healthy lifestyle, proper nutrition and regular physical exercises.

• Osteoporosis: Bades with calcium, vitamin D and vitamin K2 can help strengthen the bones and prevent the development of osteoporosis. Vitamin D helps the absorption of calcium, and vitamin K2 directs calcium into the bone, preventing its deposition in soft tissues.
• Cardiovascular diseases: Bades with omega-3 fatty acids, Q10 coenzym and resveratrol can help improve the function of the heart and blood vessels, reduce blood cholesterol and triglycerides, and reduce inflammation.
• Degenerative diseases of the brain: Bades with omega-3 with fatty acids, vitamins of group B, ginkgo biloba extract and antioxidants can help improve cognitive functions, memory and attention, as well as slow down the progression of degenerative diseases of the brain, such as Alzheimer’s disease and Parkinson’s disease.
• Inflammatory joint diseases: Bades with glucosamine and chondroitin, omega-3 fatty acids and turmeric can help reduce pain and inflammation in the joints, improve their mobility and slow down the progression of arthritis and osteoarthritis.
• Age macular degeneration (VMD): Bades with lutein and zeaxantin, vitamin C, vitamin E, zinc and copper can help protect the retina from damage and slow down the progression of the VMD, which is one of the main reasons for loss of vision in the elderly.
• Type 2 diabetes: Dietary dietary supplements with chrome, magnesium and alpha lipoic acid can help improve insulin sensitivity, regulate blood sugar and reduce the risk of diabetes complications.
• Immunodeficiency: Bades with vitamin D, vitamin C, zinc and selenium can help strengthen the immune system and increase the body’s resistance to infectious diseases.

It is important to remember: Reception of dietary supplements for the prevention of age -related diseases should be carried out under the supervision of a doctor and in combination with a healthy lifestyle. Bades cannot replace medicines prescribed by a doctor for the treatment of diseases.

7. Food and dietary supplements: how to make an optimal diet for the elderly.

The optimal diet for the elderly should be balanced and contain all the necessary nutrients. However, with age, the assimilation of nutrients worsens, so older people may need to receive dietary supplements to replenish the deficiency of certain nutrients.

The basic principles of food for the elderly:

• Variety: The diet should include a variety of foods from all food groups: vegetables, fruits, whole grain products, protein products (meat, fish, poultry, legumes), dairy products (or their plant analogues).
• Sufficient amount of protein: Older people need a sufficient amount of protein to maintain muscle mass and normal operation of the immune system. The recommended daily protein dose for the elderly is 1-1.2 g per kg of body weight.
• Restriction of saturated fats and trans fats: The consumption of saturated fats should be limited (contained in fatty meat, butter, cheese) and trans fats (contained in treated foods such as margarine, pastries).
• A sufficient amount of fiber: Fiber is important for the normal operation of the digestive system and maintaining blood sugar. Good sources of fiber: vegetables, fruits, whole grain products, legumes.
• A sufficient amount of liquid: Older people need to drink enough fluids (at least 1.5-2 liters per day) to maintain the normal functioning of the body and prevent dehydration.
• Limiting salt and sugar: Salt and sugar consumption should be limited, since their excess can lead to the development of various diseases.
• Regular meals: It is important to eat regularly, in small portions to maintain a stable blood sugar and not overload the digestive system.

Examples of products rich in nutrients, important for the elderly:

• Vitamin D: Bold fish (salmon, sardines, tuna), egg yolk, enriched products (milk, juices).
• Vitamin B12: Meat, fish, poultry, eggs, dairy products.
• Calcium: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (juices, flakes).
• Magnesium: Leaf green vegetables, nuts, seeds, whole grain products, legumes.
• Potassium: Banans, oranges, potatoes, tomatoes, legumes.
• Omega-3 fatty acids: Fat fish (salmon, sardines, tuna), linen seed, walnuts.
• Fiber: Vegetables, fruits, whole grain products, legumes.

Bades in addition to nutrition:

If the food does not provide sufficient receipt of the necessary nutrients, the doctor may recommend a dietary supplement. Examples of dietary supplements that can be useful in addition to food:

• Polyvitamin and mineral complexes: They can help replenish the deficiency of vitamins and minerals.
• Vitamin D: It is especially important for people who are not enough in the sun.
• Vitamin B12: It is important for people who have violated the absorption of vitamin B12 from food.
• Calcium: It is important for the prevention of osteoporosis.
• Omega-3 fatty acids: They can help improve the health of the heart and brain.
• Probiotics: They can help restore the balance of intestinal microflora.

It is important to consult a doctor or nutritionist to compile an optimal diet and the choice of suitable dietary supplements, taking into account individual needs and health status.

8. Dietary supplement to improve cognitive functions in the elderly.

With age, cognitive functions, such as memory, attention, thinking and speech, can worsen. Bades can help support and improve cognitive functions in the elderly.

Bades useful for improving cognitive functions:

• Omega-3 fatty acids: DHA (non -zahexaenoic acid) is the main structural component of the brain. Omega-3 fatty acids can help improve memory, attention and other cognitive functions.
• B vitamins B: Vitamins B6, B12 and folic acid are necessary for the normal functioning of the nervous system and the brain. The deficiency of these vitamins can lead to a deterioration in cognitive functions.
• Ginkgo biloba extract: It can help improve blood circulation in the brain and improve memory and attention.
• Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells. With age, the COQ10 level in the body decreases. COQ10 intake can help improve brain function.
• Phosphateidixine: Phospholipid, which is an important component of cell membranes of the brain. Phosphatidylserin can help improve memory, attention and other cognitive functions.
• Curcumin: It has anti -inflammatory and antioxidant properties that can be healthy for brain health.
• Resveratrol: Antioxidant, which is contained in red wine and grapes. It can help protect brain cells from damage and improve cognitive functions.
• Acetyl-L-carnitine: Amino acid, which is involved in the production of energy in cells. It can help improve memory and attention.
• Bakopa Monica: A plant that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions.

Important: Before taking dietary supplements, to improve cognitive functions, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs. It is also important to remember that dietary supplements are not panacea and cannot replace a healthy lifestyle, proper nutrition and regular physical exercises. Stimulation of mental activity, for example, reading, solving crosswords, teaching a new, is also important for maintaining cognitive functions.

9. Dietary supplements to maintain joint health in the elderly.

With age, the joints wear out, which can lead to pain, stiffness and limitation of mobility. Bades can help maintain joint health and reduce the symptoms of arthritis and osteoarthritis.

Bades useful for maintaining joint health:

• Glucosamine and chondroitin: Glucosamine and chondroitin are substances that are part of cartilage. They can help reduce pain and inflammation in the joints and improve their mobility.
• Collagen: Collagen is the main protein from which the cartilage consists of. Reception of collagen can help strengthen cartilage and reduce joint pain.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce pain and joint inflammation.
• Curcumin: It has anti -inflammatory properties that can help reduce pain and joint inflammation.
• Methyl sulfonylmetatan (MSM): The organic compound of sulfur, which has anti -inflammatory and analgesic properties.
• Hyaluronic acid: A substance contained in a synovial fluid lubricating joints. The intake of hyaluronic acid can help improve joint mobility and reduce pain.
• S-adenosylmetionine (SAME): A substance that is involved in various biochemical processes in the body. It can help reduce pain and improve the function of the joints.

Important: Before taking dietary supplements, to maintain joint health, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with medicines. Physiotherapy, physiotherapy exercises and maintaining a healthy weight are also important for maintaining joint health.

10. Dietary supplement to improve sleep in the elderly.

With age, there are often problems with sleep: difficulties with falling asleep, frequent awakening at night, deterioration in the quality of sleep. Bades can help improve sleep in the elderly.

Dietary supplements for improving sleep:

• Melatonin: The hormone that regulates sleep and wakefulness cycles. Melatonin intake can help improve falling asleep and quality of sleep.
• Magnesium: It is necessary for the normal functioning of the nervous system and muscles. Magnesium deficiency can lead to insomnia.
• Valerian: A plant that has a calming and sleeping pill.
• Melissa: A plant that has a calming and sleeping pill.
• L-triptophan: Amino acid, which is the predecessor of serotonin and melatonin. It can help improve sleep and mood.
• 5-hydroxitriptophan (5-HTP): A substance that is an intermediate link in the synthesis of serotonin. It can help improve sleep and mood.
• Calcium: It can help relax muscles and improve sleep.
• Chamomile: A plant that has a calming effect.

Important: Before taking dietary supplement to improve sleep, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs. Compliance with sleep hygiene (regular sleep and wakefulness, a quiet and dark room, the rejection of caffeine and alcohol before bedtime) is also important to improve sleep.

11. Legal aspects of the turnover of dietary supplements: what the consumer needs to know.

The turnover of dietary supplements is regulated by law, and it is important for the consumer to know their rights and obligations, as well as the requirements for manufacturers and sellers of dietary supplements.

• Regulation: The turnover of dietary supplements is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary and epidemiological rules and standards.
• Registration: Bades are subject to state registration in Rospotrebnadzor. When registering, the dietary supplement compliance is checked with safety and quality requirements. On the package of the dietary supplement, the number of the certificate of state registration (SGR) should be indicated.
• Marking requirements: Bad marking should contain the following information: the name of the dietary supplement, the composition, information about the manufacturer, the date of manufacture, the shelf life, the storage conditions, the method of application, the contraindications, and the warning about possible side effects.
• Advertising: Advertising of dietary supplements should not mislead consumers regarding the properties and characteristics of dietary supplements. Advertising of dietary supplements should not attribute to them the healing properties.
• Consumer rights: Consumers are entitled to receive reliable and complete information about the dietary supplement, as well as to compensate for damage caused by a poor -quality dietary supplement.
• Responsibility of manufacturers and sellers: Manufacturers and sellers are responsible for the quality and safety of dietary supplements, as well as for the reliability of the information provided to consumers.
• CONTROL: Control over the turnover of dietary supplements is carried out by Rospotrebnadzor.

Useful tips for consumers:

• Bad only from reliable sellers.
• Carefully study the marking of Bad.
• Do not believe the advertisement promising the miraculous properties of Bad.
• Report cases of the sale of poor -quality dietary supplements in Rospotrebnadzor.
• Consult a doctor before taking any dietary supplement.

12. Alternatives of Badam: a healthy lifestyle and nutrition.

Bades can be a useful addition to a healthy lifestyle, but they should not be considered as a replacement for healthy nutrition and regular physical exercises. A healthy lifestyle and proper nutrition are the basis of health and longevity.

Key components of a healthy lifestyle:

• Balanced nutrition: The diet should include a variety of foods from all food groups: vegetables, fruits, whole grain products, protein products (meat, fish, poultry, legumes), dairy products (or their plant analogues).
• Regular physical exercises: It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week.
• Sufficient sleep: It is recommended to sleep at least 7-8 hours a day.
• Stress management: It is important to learn how to manage stress, since chronic stress can negatively affect health.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse are risk factors for the development of many diseases.
• Regular medical examinations: Regular medical examinations help identify diseases at an early stage and prevent their development.

Alternative approaches to maintaining health without using dietary supplements:

• Phytotherapy: The use of medicinal plants for the treatment and prevention of diseases.
• Aromatherapy: Using essential oils to improve well -being and mood.
• Massage: It can help relax muscles, reduce pain and improve blood circulation.
• Yoga and meditation: They can help reduce stress, improve sleep and increase energy.
• Acupuncture: It can help reduce pain and improve the function of organs and systems.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle, especially for older people who may have deficiency of certain nutrients. However, it is important to remember that dietary supplements are not panacea and cannot replace healthy nutrition, regular physical exercises and consultations with a doctor. Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.