Natural dietary supplements: nature for health

Natural dietary supplements: nature for health

Section 1: Understanding of natural dietary supplements

1. Definition and classification: Natural biologically active additives (dietary supplements) are concentrated sources of food and biologically active substances obtained from natural sources, such as plants, animals, minerals and microorganisms. They are designed to supplement the diet and maintain health, but are not drugs. Bades are classified according to various criteria, including:

   • Origin: Vegetable, animals, mineral, microbial.
   • Output form: Capsules, tablets, powders, liquids, teas, bars.
   • Functional purpose: General strengthening, immunomodulating, antioxidant, to maintain the health of the heart, joints, vision, nervous system, etc.
   • Composition: Monocomponent (containing one active ingredient) and multicomponent (containing several active ingredients).
   • Therapeutic action: Influence individual functions of the body.

2. The difference between dietary supplements and drugs: The key difference between dietary supplements and drugs is their purpose. Medicines are designed to treat diseases, relieve symptoms and prevent complications. The dietary supplements are aimed at maintaining health, replenishing the deficiency of nutrients and optimizing the body’s functions. They do not go through the same strict clinical trials as medicines, and are not intended for the treatment of serious diseases.

   • Registration and control: Bades are subject to state registration, but the procedure is less strict than for drugs. Quality control of dietary supplements is carried out mainly for compliance with safety and marking requirements.
   • Indications for use: For drugs, indications for use based on clinical trials are clearly defined. For dietary supplements, the testimony is general in nature, for example, “to maintain immunity”, “to improve digestion”, etc.
   • Dosage: The dosage of drugs is strictly regulated and determined by the doctor. The dosage of dietary supplements is usually indicated by the manufacturer on the package.

3. Legislative regulation: The production and implementation of dietary supplements is regulated by the legislation of each country. In Russia, this is the Federal Law “On the quality and safety of food products” and other regulatory acts. Regulation includes requirements for:

   • Security: Bades should be safe for consumer health.
   • Composition: The composition of the dietary supplement must correspond to the stated on the label.
   • Marking: The marking of dietary supplements should contain complete and reliable information about the product, including composition, food value, recommendations for use, contraindications and shelf life.
   • Production: The production of dietary supplements must comply with the requirements of sanitary norms and rules.
   • Advertising: Advertising of dietary supplements should not contain inaccurate information and attribute to the dietary supplements the healing properties.

4. Advantages of natural dietary supplements: Natural dietary supplements have a number of advantages compared to synthetic analogues:

   • Bioavailability: Active substances of natural dietary supplements are often better absorbed by the body than synthetic.
   • Comprehensive action: Natural dietary supplements contain a set of biologically active substances that have a synergistic effect, enhancing the effect of each other.
   • Less side effects: Natural dietary supplements, as a rule, have less side effects than synthetic drugs.
   • Support for natural processes: Natural dietary supplements help the body support the natural processes of self -regulation and recovery.

5. Risks and warnings: Despite the advantages, the use of dietary supplements is also associated with certain risks:

   • Poor product: There are many low -quality products on the market containing inaccurate information about the composition or that has not passed proper quality control.
   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
   • Individual intolerance: Some people may have individual intolerance to individual components of dietary supplements.
   • Incorrect use: Incorrect use of dietary supplements (for example, exceeding the dosage or use in the presence of contraindications) can lead to undesirable consequences.
   • Cannot be used as a replacement for drugs: Dietary supplements do not replace a complete drug treatment for serious diseases.

Section 2: Main groups of natural dietary supplements and their properties

1. Vitamins: Vitamins are organic compounds necessary for the normal life of the body. They are not synthesized in the body (with the exception of some cases) and should come with food or in the form of additives.

   • Vitamin C (ascorbic acid): The antioxidant, strengthens the immunity, participates in the synthesis of collagen. Sources: citrus fruits, rose hips, sea buckthorn, pepper.
   • Vitamin D (calciferol): Participates in the regulation of the metabolism of calcium and phosphorus, necessary for the health of bones and teeth. It is synthesized in the skin under the influence of sunlight. Sources: oily fish, egg yolk, liver.
   • B vitamins B: Participate in metabolism, support the health of the nervous system. Sources: cereals, meat, fish, eggs, dairy products.
   • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes. Sources: liver, carrots, pumpkin, spinach.
   • Vitamin E (Tokoferol): Antioxidant, protects cells from damage, participates in reproductive function. Sources: vegetable oils, nuts, seeds.

2. Minerals: Minerals are inorganic substances necessary for the normal functioning of the body. They participate in various biochemical processes and support the health of bones, teeth, muscles, nervous system and other organs and systems.

   • Calcium: It is necessary for the health of bones and teeth, is involved in muscle contraction, transmitting nerve impulses. Sources: dairy products, green vegetables, nuts.
   • Magnesium: Participates in energy metabolism, regulates the nervous system, reduces blood pressure. Sources: green vegetables, nuts, seeds, whole grain products.
   • Iron: It is necessary for the formation of hemoglobin, carrying oxygen in the blood. Sources: meat, liver, legumes, green vegetables.
   • Zinc: Participates in the immune system, wound healing, DNA synthesis. Sources: meat, seafood, nuts, seeds.
   • Selenium: The antioxidant, protects cells from damage, supports the immune system. Sources: Brazilian nuts, seafood, meat, eggs.

3. Amino acids: Amino acids are building blocks of proteins necessary for the growth, restoration and functioning of the body. Some amino acids are indispensable, that is, they are not synthesized in the body and should come with food or in the form of additives.

   • BCAA (branched amino acids): Leucin, isolacin and valin. They support muscle growth and restoration, reduce fatigue.
   • Glutamine: Participates in the immune system, supports intestinal health, restores muscles.
   • Creatine: Participates in energy metabolism, increases the strength and endurance of muscles.
   • Taurin: Participates in the regulation of the nervous system, supports the health of the heart and eyes.

4. Plant extracts and herbs: Plant extracts and herbs contain various biologically active substances that have healing properties.

   • SOUTINATEA: Strengthens the immune system, helps to fight a cold and influenza.
   • Ginseng: Increases energy, reduces fatigue, improves cognitive functions.
   • Ginkgo biloba: Improves blood circulation, memory and concentration.
   • Milk thistle: Protects the liver from damage, improves its functions.
   • Turmeric (curcumin): Antioxidant, anti -inflammatory drug, supports joint health.
   • St. John’s wort: Antidepressant, improves mood, reduces anxiety.

5. Omega-3 fatty acids: Omega -3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and eyes. They are not synthesized in the body and should come with food or in the form of additives.

   • EPA (eicopascentenoic acid): Participates in the regulation of inflammation, supports heart health.
   • DHA (Docosaexaenoic acid): It is necessary for the health of the brain and eyes.

6. Probiotics and prebiotics: Probiotics are living microorganisms that benefit health when consumed in sufficient quantities. Prebiotics are substances that serve as food for probiotics, stimulating their growth and activity.

   • Probiotics: Lactobacillus, Bifidobacterium and others. Support the intestinal health, strengthen immunity.
   • Prebiotics: Inulin, fruitoligosaccharides (phos) and others. They serve food for probiotics, improve digestion.

7. Enzymes: Enzymes are proteins that accelerate chemical reactions in the body. They are necessary for digestion, metabolism and other important processes.

   • Digestive enzymes: Amylase, protease, lipase. They help to break down food and improve digestion.

8. Antioxidants: Antioxidants are substances that protect the cells from damage caused by free radicals. Free radicals are formed as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation.

   • Resveratrol: Contained in red wine, has antioxidant and anti -inflammatory properties, supports heart health.
   • Coenzim Q10 (COQ10): Participates in energy metabolism, antioxidant, supports heart health.
   • Glutathione: Antioxidant, protects cells from damage, participates in the detoxification of the body.

Section 3: The use of natural dietary supplements to maintain health

1. Immunity support: To maintain immunity, you can use dietary supplements containing vitamin C, vitamin D, zinc, selenium, echinacea, probiotics. These substances strengthen the immune system and help the body fight infections.

2. Improving digestion: To improve digestion, you can use dietary supplements containing digestive enzymes, probiotics, prebiotics, fiber. These substances improve the breakdown of food, normalize the intestinal microflora and stimulate peristalsis.

3. Heart health support: To maintain the health of the heart, you can use dietary supplements containing omega-3 fatty acids, coenzyme Q10, magnesium, potassium, resveratrol. These substances reduce cholesterol, normalize blood pressure and protect the heart from damage.

4. Improving the function of the brain: To improve the function of the brain, you can use dietary supplements containing omega-3 fatty acids, ginkgo biloba, B vitamins, phosphatidylserin. These substances improve the blood circulation of the brain, memory and concentration of attention.

5. Support for joints of the joints: To maintain the health of the joints, you can use dietary supplements containing glucosamine, chondroitin, curcumin, omega-3 fatty acids, collagen. These substances restore cartilage tissue, reduce inflammation and relieve pain.

6. Improving the condition of the skin, hair and nails: To improve the condition of the skin, hair and nails, you can use dietary supplements containing vitamins A, C, E, BIOTIN, Zinc, Selenium, Collagen. These substances nourish the skin, hair and nails, make them healthier and more beautiful.

7. Reducing stress levels and improving sleep: To reduce the level of stress and improve sleep, you can use dietary supplements containing magnesium, valerian, lemon balm, glycine, tripophanes. These substances soothe the nervous system, relax the muscles and improve sleep quality.

8. Energy support and decrease in fatigue: To support energy and reduce fatigue, you can use dietary supplements containing ginseng, eleutherococcus, B vitamins, Coenzyme Q10, iron. These substances increase energy level, improve endurance and reduce fatigue.

Section 4: Criteria for choosing high -quality natural dietary supplements

1. Study of the composition: Carefully study the composition of the dietary supplement. It must contain clearly indicated ingredients and their number. Avoid dietary supplements with an unclear composition or with additives that you are not familiar.

2. Availability of quality certificates: Check the availability of quality certificates such as GMP (good manufacturing practice), ISO and others. These certificates confirm that the dietary supplement is produced in accordance with high quality and safety standards.

3. Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers with a good reputation in the market. Study reviews about the manufacturer and its products.

4. The availability of registration: Make sure the dietary supplement is registered in the prescribed manner. In Russia, this means the presence of a certificate of state registration (SGR).

5. Consumer reviews: Explore consumer reviews about a particular diet. Pay attention to the reviews regarding the efficiency, side effects and quality of the product.

6. Consultation with a specialist: Before starting a dietary supplement, consult a doctor or nutritionist. A specialist will help you choose the right dietary supplement, taking into account your individual needs and health status, as well as exclude possible contraindications and interactions with medicines.

7. Avoid fakes: Buy dietary supplements only in trusted pharmacies and specialized stores. Beware of fakes that can be dangerous to health.

8. Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired shelf life.

9. Package: Pay attention to the package of Bad. It should be sealed and protect the product from exposure to light, moisture and other external factors. Information on the packaging should be clear and easy to read.

10. Price: Too low price may indicate low quality or fake dietary supplements. Focus on the average price for similar products.

Section 5: Integration of natural dietary supplements in a healthy lifestyle

1. Complex approach: Bades are not a panacea and do not replace a healthy lifestyle. They should be part of an integrated approach to maintaining health, including:

   • Balanced nutrition: Eat a variety of foods rich in nutrients.
   • Regular physical activity: Make sports or other physical activity at least 150 minutes a week.
   • Sufficient sleep: Sleep at least 7-8 hours a day.
   • Reducing stress levels: Use relaxation methods such as meditation, yoga or nature walks.
   • Refusal of bad habits: Do not smoke or abuse alcohol.

2. Individual approach: The choice of dietary supplements should be individual and take into account your needs, health status and lifestyle. Do not take dietary supplements without consulting a doctor or nutritionist.

3. Regular monitoring: Regularly control your health and, if necessary, adjust the use of dietary supplements.

4. Deficiency prevention: Use dietary supplements to replenish the nutrient deficiency that can occur due to inferior nutrition, stress, disease or other factors.

5. Prevention of diseases: Some dietary supplements can be used to prevent diseases such as cardiovascular diseases, osteoporosis and cancer. However, before using dietary supplements, consult your doctor for the prevention of diseases.

6. Combination with drugs: If you take medications, be sure to inform the doctor before taking dietary supplements. Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.

7. Do not exceed the dosage: Strictly follow the recommended dosage of dietary supplements. Exceeding the dosage can lead to undesirable consequences.

8. Listen to your body: Carefully follow the reaction of your body to the intake of dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

9. Conscious choice: Make a conscious choice of dietary supplements based on scientific information and recommendations of specialists. Do not trust advertising promising miraculous results.

10. Constant training: Constantly study new information about dietary supplements and their impact on health. Be aware of the latest scientific research and recommendations of specialists.

Section 6: Future of natural dietary supplements

1. Growth of popularity: The popularity of natural dietary supplements will continue to grow, as people are increasingly aware of the importance of a healthy lifestyle and seek to maintain their health in natural ways.

2. Development of scientific research: Scientific research will continue to delve into the study of the properties and mechanisms of the action of natural dietary supplements. This will more accurately determine their effectiveness and safety.

3. Strengthening regulation: State regulation of dietary supplements will intensify, which will improve the quality and safety of products, as well as protect consumers from unscrupulous manufacturers.

4. Personalized approach: The development of genetics and other sciences will develop personalized dietary supplements, taking into account the individual characteristics of each person.

5. Innovative technologies: Innovative technologies for the production of dietary supplements will be developed to improve their bioavailability and efficiency.

6. Integration with medicine: Natural dietary supplements will more and more integrate into traditional medicine, as an addition to the treatment of diseases and maintaining health.

7. Increased accessibility: The availability of natural dietary supplements will increase due to the development of Internet trade and expand the assortment in pharmacies and specialized stores.

8. Training and education: Educational programs and educational campaigns aimed at increasing the awareness of the population about natural dietary supplements and their proper application will be developed.

9. Sustainable production: The production of natural dietary supplements will become more stable and environmentally friendly, using renewable resources and minimizing environmental impacts.

10. International cooperation: International cooperation in the development and regulation of natural dietary supplements will intensify, which will harmonize the requirements for the quality and safety of products and ensure the free movement of goods in the international market.