Overview of popular dietary supplements: what doctors and consumers say

Part 1: Basic Basis and Regulatory Environment

Biologically active additives (dietary supplements) are products designed to supplement the diet. They contain concentrated sources of nutrients or other substances, such as vitamins, minerals, amino acids, herbs and other plant components, probiotics, prebiotics, polyunsaturated fatty acids and other biologically active substances. Bades are available in various forms: tablets, capsules, powders, solutions, etc.

Unlike drugs, dietary supplements are not intended for the treatment or prevention of diseases. They are positioned as means to maintain health, increase energy, improve immunity, replenish the deficiency of nutrients, etc.

Regulatory environment:

The regulation of dietary supplements is significantly different from the regulation of drugs. In most countries, including Russia, dietary supplements do not go through the same strict clinical trials as medicines, before you go on sale.

Russia: The regulation of dietary supplements in Russia is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades must undergo state registration, which confirms their compliance with sanitary and epidemiological requirements and safety requirements. However, this registration does not guarantee the effectiveness of dietary supplements, but only confirms its safety, subject to the recommended dosages.
USA: In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicine (FDA) in accordance with the Law on Food Addles and Education in the field of healthcare (DSHEA). DSHEA establishes that dietary supplement manufacturers are not required to receive FDA approval before the product is released on the market if they do not contain “new food ingredients.” However, manufacturers are required to guarantee the safety of their products and provide truthful information on labels. FDA can take measures against dietary supplements that are a danger to health or contain false or misleading information.
EU: In the European Union, the regulation of dietary supplements is carried out at the national level. However, there are harmonized rules regarding vitamins and minerals that can be used in dietary supplements, as well as permissible levels of their content. The European Food Safety Agency (EFSA) conducts a scientific assessment of the safety and efficiency of food ingredients used in dietary supplements.

The importance of consulting a doctor:

Due to the less strict regulation and potential risks of interaction with drugs, consultation with a doctor before taking dietary supplements is extremely important. The doctor may evaluate the need to take Bad, taking into account the patient’s health status, the medicines taken by him and potential risks. He can also help choose dietary supplements with proven efficiency and safety.

Risks associated with the reception of dietary supplements:

Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
Unconfirmed effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness.
Poor production: Some dietary supplements may contain impurities, harmful substances or not correspond to the declared composition.
Overdose: Excessive use of some dietary supplements, especially vitamins and minerals, can lead to undesirable health consequences.
Masks of serious diseases: The use of dietary supplements to relieve symptoms can lead to a delay in diagnosis and treatment of serious diseases.

Part 2: Review of popular dietary supplements and doctors’ opinions

In this part of the article, a review of popular dietary supplements, as well as the opinions of doctors and consumers about their effectiveness and safety, will be presented. The following groups of dietary supplements are considered:

1. Vitamins and minerals:

Vitamin D: Vitamin D plays an important role in maintaining the health of bones, the immune system and general well -being. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight.
- The opinion of doctors: Doctors often recommend taking vitamin D in the form of additives, especially in the winter months or in the presence of a deficiency. The recommended dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Doctors warn against excessive use of vitamin D, as this can lead to hypercalcemia and other health problems.
- Consumer opinions: Many consumers note the improvement of mood, increase energy and a decrease in the frequency of colds after the start of vitamin D. Some also report an improvement in bones and joints.
Vitamin C: Vitamin C is a powerful antioxidant that supports the immune system and is involved in the synthesis of collagen.
- The opinion of doctors: Doctors believe that sufficient consumption of vitamin C can be provided using a balanced diet, including fruits and vegetables. However, during periods of increased risk of colds or in the presence of vitamin C deficiency, doctors can recommend taking vitamin C in the form of additives.
- Consumer opinions: Many consumers take vitamin C for the prevention and treatment of colds. Some report a reduction in the duration and severity of the symptoms of a cold after the start of taking vitamin C.
B vitamins B: B vitamins play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells.
- The opinion of doctors: Doctors often prescribe group B vitamins with a deficiency caused by certain diseases, drugs or malnutrition. B vitamins can be useful for people suffering from nervous disorders, fatigue and anemia.
- Consumer opinions: Many consumers note the improvement of mood, increase energy and a decrease in stress after the start of taking vitamins of group B.
Magnesium: Magnesium is involved in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar and the function of the nervous system.
- The opinion of doctors: Doctors recommend taking magnesium additives with a deficiency that can be caused by stress, diet or certain diseases. Magnesium can be useful for people suffering from muscle seizures, insomnia and increased blood pressure.
- Consumer opinions: Many consumers report improving sleep, reducing muscle seizures and relief of headaches after the start of magnesium.
Zinc: Zinc is important for the immune system, wound healing and DNA synthesis.
- The opinion of doctors: Doctors recommend taking zinc with a deficiency that can be caused by a diet or certain diseases. Zinc can be useful for people suffering from frequent colds, skin problems and wound healing problems.
- Consumer opinions: Some consumers note a decrease in the frequency of colds and improve the skin condition after the start of zinc.
Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood.
- The opinion of doctors: Doctors prescribe iron with iron deficiency anemia, which can be caused by blood loss, insufficient iron consumption or a violation of its absorption. Iron should be controlled by a doctor, since an overdose of iron can be dangerous.
- Consumer opinions: Many consumers suffering from iron deficiency anemia note an increase in energy and a decrease in fatigue after the start of iron.

2. Probiotics and prebiotics:

Probiotics: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on human health, improving the balance of intestinal microflora.
- The opinion of doctors: Doctors often recommend probiotics to improve digestion, strengthen the immune system and restore intestinal microflora after taking antibiotics. The choice of probiotic depends on the specific problem and strains of bacteria contained in the product.
- Consumer opinions: Many consumers report an improvement in digestion, reducing bloating and strengthening the immune system after the start of probiotics.
Prebiotics: Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract, but serve as food for beneficial bacteria in the intestines, stimulating their growth and activity.
- The opinion of doctors: Doctors recommend consuming products rich in prebiotics, such as fruits, vegetables and whole cereals. Prebiotics can be useful for improving digestion and maintaining the health of intestinal microflora.
- Consumer opinions: Some consumers note the improvement of digestion and the regularity of the stool after increasing the consumption of prebiotics.

3. Omega-3 fatty acids:

Omega-3: Omega-3 fatty acids, such as EPA and DHA, are important for the health of the heart, brain and eyes.
- The opinion of doctors: Doctors recommend consuming products rich in omega-3 fatty acids, such as fatty fish (salmon, tuna, herring). With insufficient consumption of omega-3 with food, doctors can recommend taking fish oil additives or other sources of omega-3.
- Consumer opinions: Many consumers report an improvement in the condition of the skin, hair and nails, reduce cholesterol and improve mood after the start of taking omega-3 fatty acids.

4. Plant additives:

SOUTINATEA: Echinacea is a plant that is traditionally used to strengthen the immune system and combat colds.
- The opinion of doctors: The opinions of doctors about the effectiveness of Echinacea diverge. Some studies show that echinacea can slightly reduce the duration and severity of the symptoms of colds, while other studies have not revealed a significant effect.
- Consumer opinions: Many consumers take echinacea for the prevention and treatment of colds. Some report an improvement in well -being and a decrease in the frequency of colds after the start of echinacea.
Ginseng: Ginseng is a plant that is traditionally used to increase energy, improve cognitive functions and strengthen the immune system.
- The opinion of doctors: The opinions of doctors about the effectiveness of ginseng also diverge. Some studies show that ginseng can improve cognitive functions and increase energy level, while other studies have not revealed a significant effect.
- Consumer opinions: Many consumers take ginseng to increase energy, improve concentration and reduce stress. Some report improving well -being and increasing performance after the start of ginseng.
Turmeric: Turmeric is a spice containing curcumin, which has anti -inflammatory and antioxidant properties.
- The opinion of doctors: Doctors recognize the potential beneficial properties of curcumin, but note that its digestibility in the body is low. To improve the digestibility of curcumin, it is recommended to take it along with piperin (contained in black pepper).
- Consumer opinions: Many consumers take turmeric to reduce inflammation, relieve joint pain and improve overall well -being.
Milk thistle: A milk thistle is a plant that is traditionally used to maintain liver health.
- The opinion of doctors: Doctors recognize the potential hepatoprotective properties of milk thistle, but note the need to conduct additional studies to confirm its effectiveness.
- Consumer opinions: Many consumers take a milk thistle to maintain liver health, especially after taking drugs or in the presence of liver diseases.

5. Other popular dietary supplements:

Coenzim Q10 (COQ10): COQ10 is a substance that is involved in the production of energy in cells.
- The opinion of doctors: Doctors recommend taking COQ10 with deficiency, which can be caused by some diseases or taking certain drugs. COQ10 can be useful for people suffering from heart failure, migraines and muscle dystrophy.
- Consumer opinions: Some consumers report an improvement in the energy level and a decrease in the frequency of migraines after the start of COQ10.
Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness.
- The opinion of doctors: Doctors recommend taking melatonin to treat insomnia, especially when changing time zones or when working on a night shift. The intake of melatonin should be short -term and under the supervision of a doctor.
- Consumer opinions: Many consumers use melatonin to improve sleep and reduce falling asleep.
Glucosamine and chondroitin: Glucosamine and chondroitin are substances that are components of cartilage.
- The opinion of doctors: The opinions of doctors about the effectiveness of glucosamine and chondroitin in osteoarthritis diverge. Some studies show that they can slightly reduce the pain and improve the function of the joints, while other studies have not revealed a significant effect.
- Consumer opinions: Many consumers take glucosamine and chondroitin to relieve joint pain and improve their mobility.

Part 3: Analysis of consumer reviews and potential side effects

This part of the article is devoted to the analysis of consumer reviews about various dietary supplements, as well as discussing potential side effects associated with their technique.

Consumer reviews analysis:

Consumer reviews about dietary supplements can be a useful source of information, but they should be treated with caution. It is important to consider that the reviews are subjective and can be biased. In addition, the effectiveness of dietary supplements may depend on the individual characteristics of the body, dosage and duration of administration.

The main topics in consumer reviews:

Positive effects: Many consumers report the positive effects of the intake of dietary supplements, such as increasing energy, improving mood, strengthening the immune system, alleviating the symptoms of various diseases and improving overall well -being.
Negative effects: Some consumers report side effects of intake of dietary supplements, such as stomach disorder, allergic reactions, headaches and other undesirable symptoms.
Lack of effect: Some consumers do not note any changes after the start of admission of dietary supplements.
Differences in effectiveness: The effectiveness of the same dietary supplement can vary significantly in different people.
The importance of consulting a doctor: Many consumers emphasize the importance of consulting a doctor before starting a dietary supplement.

Examples of consumer reviews:

Vitamin D: “After the start of taking vitamin D, I felt more energetic and vigorous. In winter, I stopped sick with colds.”
Omega-3: “After the start of taking Omega-3, my condition of the skin and hair improved. My head began to get less.”
Probiotics: “After the start of taking probiotics, my digestion improved and bloating has disappeared.”
SOUTINATEA: “Echinacea helps me to cope with a cold faster. I accept it at the first signs of the disease.”
Magnesium: “Magnesium helps me sleep better and removes muscle cramps.”

Potential side effects of dietary supplements:

Like any other products, dietary supplements can cause side effects, especially if there is an incorrect use or in the presence of individual intolerance.

The most common side effects of dietary supplements:

Disorder of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating, abdominal pain.
Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
Headaches: Migraine, dizziness.
Interaction with drugs: Changing the effectiveness of drugs, increased or weakening of side effects.
Improving blood pressure:
Violation of blood coagulation:
Problems with liver and kidneys:

Factors that increase the risk of side effects:

High dosages: Exceeding the recommended dosages of Bad.
Long reception: Long -term use of dietary supplements without interruptions.
Simultaneous reception of several dietary supplements: Interaction between different dietary supplements.
The presence of chronic diseases: Diseases of the liver, kidneys, heart, gastrointestinal tract.
Taking drugs: The interaction of dietary supplements with drugs.
Pregnancy and breastfeeding: Some dietary supplements are contraindicated during pregnancy and breastfeeding.
Childhood: Some dietary supplements are not recommended for children.
Individual intolerance: Allergies or increased sensitivity to dietary supplements.

The importance of informing a doctor:

Before taking any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate the need to take Bad, given the patient’s health status, the medicines taken by him and potential risks. It is important to inform the doctor about all the dietary supplements that you take to avoid potential interaction with drugs.

How to minimize the risk of side effects:

Choose dietary supplements from famous and reliable manufacturers.
Read the label carefully and follow the instructions for use.
Do not exceed the recommended dosages.
Do not take dietary supplements for a long time without breaks.
Consult a doctor before taking any dietary supplement, especially if you have chronic diseases or take medications.
Stop taking a dietary supplement and consult a doctor if you have any side effects.

Part 4: Criteria for choosing high -quality dietary supplements and protection against fakes

The choice of high -quality dietary supplements is an important aspect for ensuring its effectiveness and safety. A huge number of dietary supplements of various manufacturers are presented on the market, and it is important to be able to navigate in this diversity.

Criteria for choosing high -quality dietary supplement:

Reputation manufacturer: Give preference to dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Study reviews about the manufacturer and its products.
Availability of quality certificates: Make sure that dietary supplement has quality certificates confirming its compliance with safety requirements. In Russia, this is a certificate of state registration (SGR).
Product composition: Carefully study the composition of the product. Make sure that all the ingredients, their dosage and there are no harmful substances are indicated in the dietary supplement.
Output form: Choose the form of the release of dietary supplements, which is most convenient for you (tablets, capsules, powders, solutions, etc.).
Best before date: Pay attention to the expiration date of the product. Do not buy dietary supplements with an expired shelf life.
Package: Bad packaging should be sealed and protect the product from the effects of moisture, light and other environmental factors.
Price: Too low price may indicate low product quality or fake. However, high price does not always guarantee high quality.
Consumer reviews: Study consumer reviews about the dietary supplement. Keep in mind that the reviews are subjective and can be biased.
Doct’s recommendations: Consult a doctor before choosing a dietary supplement. The doctor will be able to evaluate the need to accept dietary supplements, taking into account your health status and individual needs.

Protection against fakes:

Unfortunately, there is a risk of fakes in the dietary supplement market. Fake dietary supplements may contain poor -quality ingredients, impurities, harmful substances or not correspond to the declared composition.

How to protect yourself from fakes:

Buy dietary supplements only in pharmacies or from trusted sellers.
Pay attention to the packaging and labeling of the product. The packaging should be of high quality, without damage and traces of autopsy. The marking should be clear and contain all the necessary information about the product.
Check the availability of quality certificates. The certificate of state registration (SGR) should be valid and correspond to the product.
Compare the price of a product with prices in other pharmacies and stores. If the price is significantly lower than the average, this may be a sign of fake.
Pay attention to the consistency, color and smell of the product. If they differ from the usual, this may be a sign of fake.
If you doubt the authenticity of the product, contact the manufacturer or Rospotrebnadzor.

Recommendations for the purchase of dietary supplements:

Buy dietary supplements in pharmacies or from trusted sellers who have a license to sell pharmaceutical products.
Avoid buying dietary supplements on dubious Internet sites or from unofficial distributors.
Be careful with advertising, which promises wonderful results from dietary supplement.
Check information about the dietary supplement manufacturer. Make sure that the manufacturer has a good reputation and complies with quality standards.
Feel free to ask questions to the pharmacist or doctor about the dietary supplement you plan to purchase.

Part 5: The prospects of the market of the baskets and future research

The dietary supplement market continues to develop actively, offering consumers more and more new products aimed at maintaining health and improving the quality of life. In this part of the article, we will consider the prospects for the development of the market market and the directions of future research in this area.

Dange market development trends:

The growth of demand for natural and organic products: Consumers are increasingly interested in natural and organic products, including dietary supplements that are made of natural ingredients and do not contain artificial additives.
Development of a personalized approach to nutrition: New technologies and services appear that allow you to develop an individual dietary plan and reception, taking into account the genetic characteristics, lifestyle and human health.
Integration of dietary supplements with digital technologies: Mobile applications and online platforms are being developed that help users track the use of dietary supplements, control their health status and receive nutrition recommendations.
The growth of the popularity of dietary supplements for athletes and people leading an active lifestyle: Athletes and people who lead an active lifestyle use dietary supplements to increase endurance, improve sports results and accelerate recovery after training.
Expanding the range of dietary supplements to maintain the health of the elderly: Older people need additional nutrients and dietary supplements to maintain the health of bones, heart, brain and other organs and systems.
The development of research in the field of intestinal microbioma and its effect on health: The intestinal microbia plays an important role in maintaining human health, and research in this area reveals new opportunities for the development of dietary supplements aimed at improving the composition and functions of intestinal microflora.
Strengthening quality control and tightening of regulation: State bodies and public organizations take measures to improve the quality control of dietary supplements and protect consumers from poor -quality products.

Directions of future research in the field of dietary supplements:

Conducting clinical research to confirm the effectiveness and safety of dietary supplements: It is necessary to conduct more clinical studies that meet high scientific standards to confirm the efficiency and safety of dietary supplements.
Studying the interaction of dietary supplements with drugs: It is necessary to study the interaction of dietary supplements with drugs in order to avoid unwanted side effects and ensure the safety of patients.
Development of new dietary supplements based on the latest scientific achievements: It is necessary to develop new dietary supplements based on the latest scientific achievements in the field of nutrition, microbiology and other sciences.
Studying the influence of dietary supplements on various aspects of health: It is necessary to study the effect of dietary supplements on various aspects of health, such as the immune system, cognitive functions, cardiovascular system, bone tissue and others.
Development of personalized approaches to the use of dietary supplements: It is necessary to develop personalized approaches to the use of dietary supplements, taking into account the genetic characteristics, lifestyle and human health.
Study of the influence of dietary supplements on the intestinal microbia: It is necessary to study the effect of dietary supplements on the intestinal microbia and develop products aimed at improving its composition and functions.
Development of new methods of quality control methods: It is necessary to develop new methods of quality control of dietary supplements in order to ensure their compliance with safety and efficiency requirements.

The development of the market of baskets and the conduct of future research in this area will expand our knowledge about the influence of nutrients and biologically active substances on human health and develop new products that will help maintain health, improve the quality of life and prevent diseases. However, it is important to remember that dietary supplements are not medicines and should not be used for self -medication. Before taking any dietary supplement, you need to consult a doctor.