How to choose high -quality dietary supplements: expert advice

How to choose high -quality dietary supplements: expert advice

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

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. They are not drugs and are not intended for the treatment of diseases.

2. Classification of dietary supplements: Bad is divided into several main categories:

   • Nutricevtiki: Sources of indispensable food substances (vitamins, minerals, amino acids, polyunsaturated fatty acids, etc.). Designed to correct nutrition, replenish the deficiency of the necessary substances.

   • Parafarmetzetics: Contain biologically active substances that have a regulatory effect on individual organs and systems of the body. They can have a general strengthening, immunomodulating, adaptogenic effect.

   • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth and activity of beneficial intestinal microflora (prebiotics). Used to normalize intestinal microbiocenosis.

   • Enzymes (enzymes): Contain enzymes necessary for normal digestion and assimilation of nutrients.

   • Plant extracts: Contain extracts of medicinal plants with various useful properties.

3. Indications for the use of dietary supplements: Bad can be useful in the following cases:

   • Unstable nutrition: Compensation of deficiency of vitamins, minerals and other nutrients with insufficient or monotonous nutrition.

   • Increased nutrient need: During periods of pregnancy, breastfeeding, intensive physical exertion, recovery after illness.

   • Support for the health of individual organs and systems: Improving the work of the cardiovascular system, strengthening immunity, maintaining joint health and bones.

   • Prevention of diseases: Reducing the risk of developing certain diseases (for example, osteoporosis, cardiovascular diseases).

   • Recovery of intestinal microflora: After taking antibiotics, with dysbiosis.

4. The importance of consulting with a specialist: Before starting dietary supplements, you need to consult a doctor or other qualified specialist. It will help to determine which dietary supplement you really need, given your health status, lifestyle and medications taken. Self -medication can be dangerous.

II. Criteria for choosing high -quality dietary supplements

1. Reputation manufacturer:

   • The history of the company: Study the history of the manufacturer. Companies with many years of experience in the market, as a rule, are more reliable and have more stringent quality standards.
   • Consumer reviews: Read consumer reviews about the company’s products. Pay attention to reviews about the quality of products, efficiency and side effects.
   • Availability of quality certificates: Make sure that the company has the necessary quality certificates (for example, GMP, ISO).

2. Product composition:

   • Active ingredients: Carefully study the composition of the product. Make sure that it contains the active ingredients that you need.
   • Dosage: Pay attention to the dosage of active ingredients. It must correspond to the recommended doses.
   • Excipients: Study a list of excipients. Avoid products containing artificial dyes, flavors, preservatives and other harmful additives.
   • Output form: Choose the most convenient for you the form of release (tablets, capsules, powder, liquid).

3. Certification and quality control:

   • GMP (Good Manufacturing Practice): GMP is a standard that guarantees that products are manufactured in accordance with strict quality and safety standards. The presence of a GMP certificate is one of the most important quality dietary supplements.
   • ISO (International Organization for Standardization): ISO is an international standardization organization. The presence of an ISO certificate indicates that the company has implemented a quality management system that meets international standards.
   • The presence of a certificate of state registration (SGR): In Russia, all dietary supplements must undergo state registration. The presence of SGR confirms that the product meets the requirements of security and quality established by law. You can check the presence of SGR on the Rospotrebnadzor website.
   • Independent testing: Some manufacturers conduct independent testing of their products in third -party laboratories. This is an additional guarantee of quality and safety.

4. Packaging and marking:

   • Packing tightness: The packaging should be sealed and protect the product from exposure to light, moisture and air.
   • A clear and understandable marking: The marking should contain all the necessary information about the product: name, composition, dosage, method of application, contraindications, shelf life, storage conditions, information about the manufacturer.
   • The presence of a sign of conformity: The packaging should have a sign of conformity confirming that the product meets the requirements of technical regulations.

5. Price:

   • Do not choose the cheapest dietary supplements: Too low price can be a sign of low product quality.
   • The ratio of price and quality: It is important to find the optimal price ratio. Study the prices of similar products from different manufacturers and select the most suitable option.
   • Don’t overpay for the brand: Sometimes more expensive dietary supplements from well -known brands are not necessarily better than more affordable analogues from less famous manufacturers.

6. Place of acquisition:

   • Pharmacies: Buying dietary supplements in pharmacies is one of the most reliable options. In pharmacies, as a rule, only certified products from trusted manufacturers are presented.
   • Specialized stores: In specialized sports nutrition stores or healthy food stores, you can also find high -quality dietary supplements.
   • Online stores: When buying dietary supplements in online stores, you must be especially careful. Make sure the store has a good reputation and offers only certified products. Check the availability of information about the manufacturer and quality certificates.

III. Common errors when choosing dietary supplements

1. Self -medication without consulting a doctor: Reception of dietary supplements without consulting a doctor can be dangerous. Some dietary supplements can interact with drugs or aggravate existing diseases.
2. Orientation only on advertising: Do not trust only advertising promises. Advertising often exaggerates the effectiveness of dietary supplements and is silent about possible side effects.
3. Buying dietary supplements in unreliable places: Buying dietary supplements in dubious places (for example, in markets, in unlicensed stores, from private individuals) can be dangerous. In such places, fakes or low -quality products are often sold.
4. Exceeding the recommended dose: Exceeding the recommended dose of dietary supplements can lead to undesirable side effects.
5. Waiting for an instant effect: Bad are not drugs and do not have an instant effect. To achieve the desired result, it is necessary to take dietary supplements regularly and for a long time.
6. Faith in “miraculous” properties: Do not believe in the “miraculous” properties of dietary supplements, promising a cure for all diseases. Bad can be useful for maintaining health and preventing diseases, but are not a panacea.
7. Ignoring contraindications: Before taking dietary supplements, it is necessary to carefully study the contraindications. Some dietary supplements are contraindicated in certain diseases, pregnancy, breastfeeding.
8. Combining several dietary supplements without specialist control: Combining several dietary supplements without a specialist control can lead to undesirable interactions and side effects.

IV. A detailed analysis of the most popular categories of dietary supplements and how to choose them

1. Vitamins and minerals:

   • Vitamin D: One of the most commonly recommended dietary supplements, especially in regions with a lack of sunlight. It is important to choose vitamin D3 (cholecalciferol), since it is better absorbed than D2 (ergocalciferol). The dosage should be selected individually, based on blood tests (level 25-OH vitamin D). Manufacturers with good reputation: Nordic Naturals, Thorne Research, Solgar.
   • Vitamin C: It is important for immunity and antioxidant protection. It is recommended to choose forms with slow release or Esther-C to ensure uniform intake of vitamin into the body. Manufacturers with good reputation: Nature’s Way, Doctor’s Best, Now Foods.
   • B vitamins B: Important for the nervous system and energy exchange. It is recommended to choose a complex of B vitamins, containing all 8 main vitamins. Manufacturers with good reputation: Thorne Research, Life Extension, Pure Encapsulations.
   • Magnesium: It is important for the work of muscles, the nervous system and the regulation of blood pressure. There are different forms of magnesium (citrate, glycinate, tronate). Glycinate and tronate are considered the most bioavailable. Manufacturers with good reputation: Natural Vitaly, Doctor’s Best, Now Foods.
   • Calcium: It is important for the health of bones and teeth. It is recommended to take calcium with vitamin D and vitamin K2 for better absorption. Manufacturers with good reputation: Solgar, Nature’s Bounty, Garden of Life.
   • Iron: It is important for the transfer of oxygen in the blood. Iron deficiency can lead to anemia. Before taking iron, it is necessary to take a blood test to the level of ferritin. Manufacturers with good reputation: Solgar, Thorne Research, Ferretts IPS.
   • Zinc: It is important for immunity, healing of wounds and skin health. It is not recommended to take zinc on an empty stomach, as this can cause nausea. Manufacturers with good reputation: Now Foods, Thorne Research, Life Extension.

2. Omega-3 fatty acids:

   • Sources: Fish oil, crill oil, algae oil.
   • Important components: EPA (eicosapentaenoic acid) and DHA (non -oxaexaic acid).
   • Benefit: Support for the health of the cardiovascular system, brain and eyes.
   • Choice criteria: High EPA and DHA, the absence of heavy metals and toxins, the freshness of the product (lack of fish smell).
   • Manufacturers with a good reputation: Nordic Naturals, Carlson Labs, Life Extension.
   • Output form: Liquid, capsules, gel capsules.

3. Probiotics and prebiotics:

   • Probiotics: Living microorganisms benefit the body.
   • Prebiotics: Substances that stimulate the growth and activity of beneficial intestinal microflora.
   • Benefit: Improving digestion, strengthening immunity, normalization of intestinal microflora.
   • Choice criteria: The content of a sufficient amount of living bacteria (some kind of colony -forming units), a variety of bacterial strains, resistance to gastric juice and bile.
   • Manufacturers with a good reputation: Culturelle, Align, Garden of Life.
   • Recommendations: Store probiotics in the refrigerator.

4. Plant extracts:

   • Curcumin: It has anti -inflammatory and antioxidant properties. It is recommended to choose turmeric with piperin to improve absorption. Manufacturers with good reputation: Life Extension, Thorne Research, Doctor’s Best.
   • Proopsha (Silimarin): Supports liver health. Manufacturers with good reputation: Jarrow Formulas, Nature’s Way, Now Foods.
   • SOUTINATEA: Strengthens immunity. Manufacturers with good reputation: Nature’s Way, Gaia Herbs, Herb Pharm.
   • Ginseng: Adaptogen, increases energy and improves cognitive functions. Manufacturers with good reputation: Nature’s Bounty, Now Foods, GNC.
   • Ginkgo biloba: Improves blood circulation and cognitive functions. Manufacturers with good reputation: Nature’s Way, Now Foods, GNC.

5. Amino acids:

   • BCAA (amino acids with an extensive chain): Leucin, isolacin, valin. Important for muscle growth and restoration. Manufacturers with good reputation: Optimum Nutrition, Transparent Labs, Muscletech.
   • Creatine: Increases strength and endurance. Manufacturers with good reputation: Optimum Nutrition, Transparent Labs, Muscletech.
   • L-Carnitin: Participates in the transport of fatty acids in mitochondria for energy. Manufacturers with good reputation: Now Foods, Doctor’s Best, Thorne Research.
   • Glutamine: Important for immunity and intestinal health. Manufacturers with good reputation: Now Foods, Doctor’s Best, Thorne Research.

V. How to check the authenticity of dietary supplements:

1. The appearance of the packaging: Carefully inspect the packaging. It should be whole, without damage and signs of fake. The printing house should be clear and high -quality, without errors.

2. Information on the package: Check the availability of all the necessary information: the name of the product, composition, dosage, method of application, contraindications, shelf life, storage conditions, information about the manufacturer, the number of the SGR (certificate of state registration).

3. Price: Too low price should be alert. Fake dietary supplements are often sold at a significantly lower price than original products.

4. Checking the SGR on the Rospotrebnadzor website: On the website of Rospotrebnadzor, you can check the authenticity of the SGR indicated on the package of dietary supplements. If the SCR is absent in the database of Rospotrebnadzor, this may be a sign of fake.

5. Smell and taste: If you have already bought dietary supplements, pay attention to the smell and taste of the product. If the smell and taste differ from the usual ones or arouse suspicion, it is better not to accept this product.

6. Buying only in proven places: Buy dietary supplements only in pharmacies, specialized stores or reliable online stores.

VI. Interaction of dietary supplements with drugs:

1. The importance of consulting a doctor: Before taking dietary supplements, especially if you take any drugs, you need to consult a doctor. Some dietary supplements can interact with drugs, enhancing or weakening their effect, or causing side effects.

2. Examples of interactions:

   • Vitamin K and anticoagulants (warfarin): Vitamin K can reduce the effectiveness of anticoagulants.
   • St. John’s wort and antidepressants, contraceptive tablets, immunosuppressants: St. John’s wort can reduce the effectiveness of these drugs.
   • Grapefruit juice and statins (medicines for reducing cholesterol levels): Grapefruit juice can increase blood statins, which can lead to side effects.
   • Iron and tetracycline antibiotics: Iron can reduce the effectiveness of tetracycline antibiotics.

3. Tell the doctor about all the dietary supplements: When visiting a doctor, be sure to report all the dietary supplements that you accept to avoid unwanted interactions.

VII. Bad for different age groups and conditions:

1. Children: For children, dietary supplements with vitamin D, omega-3 fatty acids, probiotics can be useful. It is necessary to choose dietary supplements designed specifically for children, taking into account their age and needs. Be sure to consult a pediatrician before starting dietary supplements.

2. Pregnant and lactating women: Pregnant and lactating women need dietary supplements with folic acid, iron, calcium, vitamin D, omega-3 fatty acids. The choice of dietary supplements should be carried out under the supervision of a doctor.

3. Elderly people: Older people can be useful for dietary supplements with vitamin D, calcium, vitamin B12, omega-3 fatty acids, coenzym Q10.

4. Athletes: Athletes can be useful for dietary supplements with BCAA, creatine, protein, glutamine, L-carnitine.

5. Vegetarians and vegans: Vegetarians and vegans need dietary supplements with vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids (from algae).

VIII. Tips for the choice of dietary supplements:

1. “Do not chase the quantity, chase quality”: It is better to choose one or two high-quality dietary supplements than a few cheap and ineffective ones.
2. “Read the labels”: Carefully study the composition of the product, dosage, contraindications and information about the manufacturer.
3. “Do not be afraid to ask questions”: If you have any questions about dietary supplements, do not hesitate to ask them to the doctor, pharmacist or consultant in the store.
4. “Listen to your body”: If after the start of taking dietary supplements you felt any side effects, immediately stop taking it and consult a doctor.
5. “Remember that dietary supplement is an addition to a healthy lifestyle”: Bad will not replace a balanced diet, regular physical exercises and healthy sleep.

IX. Information resources about dietary supplements: where to look for reliable information.

1. Official sites of state organizations:

   • Rospootrebnadzor: (A site where you can check the SGR BAD).
   • The Ministry of Health of the Russian Federation: (General information about health and dietary supplements).

2. Scientific articles and research:

   • PubMed: (database of medical and biological publications). Look for articles confirming the effectiveness and safety of specific dietary supplements.
   • Cochrane Library: (Library of systematic reviews and meta-analyzes of medical interventions).

3. Sites of medical organizations and universities: Many medical organizations and universities publish information about dietary supplements based on scientific data.

4. Sites specializing in dietary supplements (with caution): There are sites that conduct reviews and dietary supplements. It is important to critically evaluate information on such sites and take into account that they can be biased. Pay attention to the sources of information and the availability of scientific validity. Examples: Consumerlab.com (paid access), Examine.com.

X. Legal aspects of the sale and advertising of dietary supplements in Russia:

1. Federal Law “On the quality and safety of food products”: Regulates the production, turnover and safety of food products, including dietary supplements.

2. Technical regulations of the Customs Union “On food safety”: Establishes requirements for food safety, including dietary supplements in the countries of the Customs Union (Russia, Belarus, Kazakhstan, Armenia, Kyrgyzstan).

3. Federal Law “On Advertising”: Regulates the advertising of dietary supplements. Advertising of dietary supplements should be reliable, should not mislead consumers and should not attribute to dietary supplements.

4. Responsibility for violation of legislation: Manufacturers and sellers of dietary supplements are responsible for violating the quality and safety of food products, as well as advertising. Violations can lead to administrative fines, suspension of activity or review of products from the market.

5. Control over the back of the dietary supplement: The control of the backs of the dietary supplement is carried out by Rospotrebnadzor and other authorized bodies.

This detailed article covers all the essential aspects of choosing quality dietary supplements, offering expert advice and practical tips for consumers. It emphasizes the importance of understanding what dietary supplements are, how they are classified, and why consulting with a healthcare professional is crucial before starting any supplementation regimen. It provides in-depth criteria for evaluating product quality, including manufacturer reputation, ingredient analysis, certification, packaging, and price considerations. It also addresses common mistakes people make when choosing dietary supplements and offers specific guidance for selecting supplements in various categories, such as vitamins, minerals, omega-3 fatty acids, probiotics, herbal extracts, and amino acids. The article provides valuable information on how to verify the authenticity of dietary supplements, potential interactions with medications, and considerations for different age groups and health conditions. It also includes expert tips, resources for finding reliable information, and legal aspects of selling and advertising dietary supplements in Russia. This comprehensive guide aims to empower consumers to make informed choices and prioritize their health and well-being when considering dietary supplements.