Bad: harm or benefits? The opinion of experts

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Bad: harm or benefits? The opinion of experts.

1. Definition and classification of dietary supplements (Dietary Supplements): wide spectrum and various approaches

Biologically active additives (dietary supplements) are concentrated sources of biologically active substances intended for direct consumption with food or introduction into food products. They are not drugs, although they are often implemented in pharmacies and are used in order to maintain health, prevention of diseases and improve the quality of life. Understanding their classification, composition and mechanisms of action is critical of assessing potential benefits and risks.

1.1. Fundamentals of legislative regulation of dietary supplements

Unlike drugs, dietary supplements are subject to less rigid regulation. In most countries, including Russia, they do not pass clinical trials in the same amount as drugs. The regulation of dietary supplements is usually focused on safety, not efficiency. Manufacturers are required to declare the compliance of products with the established requirements relating to microbiological purity, the content of heavy metals and the absence of prohibited substances. However, responsibility for evidence of effectiveness, as a rule, lies with the consumer itself. This creates a potential opportunity for abuse and misconceptions. It should be borne in mind that the requirements for registration and turnover of dietary supplements differ significantly in different countries. What is allowed for sale in one country can be prohibited in another.

1.2. Classification of dietary supplements in composition and functional purpose

Bades are classified according to various criteria, including their composition, origin and functional purpose.

• Nutricevtiki: They are food substances (vitamins, minerals, amino acids, fatty acids, etc.), which are used to correct the food status, replenish the deficiency of nutrients and optimize the body’s functions. Examples: vitamin D, omega-3 fatty acids, calcium, iron.

• Parafarmetzetics: They influence certain organs and systems of the body, contributing to the maintenance of their normal function and the prevention of diseases. They contain plant extracts, probiotics, prebiotics, antioxidants and other biologically active substances. Examples: Echinacea extract, probiotics (lactobacteria, bifidobacteria), Coenzyme Q10.

• Probiotics and prebiotics: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of the beneficial microflora of the intestine. They are important for maintaining the health of the digestive system and immunity.

• Phytotherapeutic agents (on a plant basis): Contain extracts, powders or other forms of processing of medicinal plants. They can have a wide range of pharmacological effects, but their effect is often less studied than in synthetic drugs. Examples: valerian extract, milk thistle extract, green tea extract.

• Amino acids and protein additives: Used to maintain muscle mass, improve sports results and recovery after training. Examples: BCAA (amino acids with an extensive chain), serum protein, creatine.

• Mineral complexes: Minerals, such as calcium, magnesium, zinc, iron, selenium, etc. contain the necessary for the body. They can be useful in case of deficiency of these minerals caused by insufficient nutrition, diseases or medication.

1.3. Forms of the production of dietary supplements

Bades are produced in various forms, including tablets, capsules, powders, solutions, teas, bars, etc. The form of release can affect the speed and degree of absorption of active substances, as well as the convenience of use. Some forms of release may contain additional ingredients, such as dyes, flavors and preservatives that can cause allergic reactions in some people.

2. The benefits of dietary supplements: scientific evidence and spheres of application

Although dietary supplements are not medicines, some of them can have a positive effect on health, especially in the presence of a deficiency of nutrients or certain diseases. It is important to understand that the effectiveness of dietary supplements varies depending on a particular product, its composition, dosage and individual characteristics of the body.

2.1. Flooding of nutrient deficiency

One of the most common indications for the use of dietary supplements is to replenish the deficiency of vitamins and minerals. The deficiency of these substances can occur due to an unbalanced diet, diseases, pregnancy, lactation, medication or other factors.

• Vitamin D: It is important for the health of bones, the immune system and the general condition of the body. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. Reception of vitamin D additives can help prevent osteoporosis, rickets and other diseases.

• Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis. Vitamin B12 deficiency is often found among vegetarians and vegans, as well as in older people.

• Folic acid: Important for the development of the fetus during pregnancy. Taking folic acid before and during pregnancy can help prevent defects in the nervous tube in newborns.

• Iron: It is necessary to transfer oxygen in the blood. Iron deficiency can lead to anemia, fatigue and weakness.

• Calcium: It is important for the health of bones and teeth. Reception of calcium additives can help prevent osteoporosis.

2.2. Support for the immune system

Some dietary supplements can have a positive effect on the immune system, helping the body fight infections and diseases.

• Vitamin C: It has antioxidant properties and can strengthen the immune system.

• Zinc: It is necessary for the normal operation of the immune system.

• SOUTINATEA: It can help reduce the duration and severity of the cold.

• Probiotics: Improve the state of intestinal microflora, which plays an important role in immune protection.

2.3. Improving digestion

Probiotics and prebiotics can improve digestion, reduce bloating and constipation, as well as maintain a healthy intestinal microflora. Some enzymes can help digest food and reduce the symptoms of food intolerance.

2.4. Maintaining health of the cardiovascular system

Omega-3 fatty acids, Q10 coenzyme and some other dietary supplements can have a positive effect on the cardiovascular system, reducing cholesterol, improving the function of blood vessels and reducing the risk of heart disease.

• Omega-3 fatty acids: Reduce the level of triglycerides, improve the function of the endothelium (inner vascular membrane) and have an anti -inflammatory effect.

• Coenzim q10: It is important for energy production in cells and has antioxidant properties. Some studies show that it can improve the function of the heart and reduce blood pressure.

2.5. Support for joint health

Glucosamine and chondroitin are popular dietary supplements to maintain joint health and reduce pain in osteoarthritis. They can help restore cartilage tissue and reduce inflammation.

2.6. Improving cognitive functions

Some dietary supplements, such as ginkgo biloba and omega-3 fatty acids, can improve cognitive functions, memory and concentration of attention.

2.7. Antioxidant

Antioxidants, such as vitamin C, vitamin E, selenium and coenzyme Q10, protect the body cells from damage to free radicals, which can contribute to the development of various diseases, including cancer and cardiovascular diseases.

3. The harm of dietary supplements: side effects, interactions and risks

Despite the potential benefit, dietary supplements can be harmful, especially with improper use, excess of recommended doses or interaction with drugs. It is important to know about the possible side effects and risks associated with the intake of dietary supplements.

3.1. Side effects

Many dietary supplements can cause side effects, especially with high doses. These side effects can be light, such as nausea, diarrhea or headache, or more serious, such as liver or kidney damage.

• Vitamin A: In high doses, it can be toxic and cause nausea, vomiting, headache, fatigue and liver damage.

• Iron: It can cause constipation, nausea and abdominal pain. In high doses, it can be toxic and damage the organs.

• Vitamin C: In high doses can cause diarrhea and abdominal pain.

• Herbs -based drugs: Allergic reactions, nausea, vomiting and other side effects can cause.

3.2. Interactions with drugs

Bades can interact with drugs by changing their effectiveness or increasing the risk of side effects. It is important to inform your doctor about all the dietary supplements that you take, especially if you take drugs according to the prescription.

• Warfarin (anticoagulant): Some dietary supplements, such as vitamin K, can affect the effectiveness of warfarin and increase the risk of bleeding or thrombosis.

• Antidepressants: St. John’s wort can interact with antidepressants and reduce their effectiveness.

• HIV medicines: Some dietary supplements can interact with HIV medicines and reduce their effectiveness.

• Diabetes Medicines: Some dietary supplements can affect blood sugar and change the need for diabetes.

3.3. Low -quality products and falsification

The dietary supplement market is not regulated enough, which creates opportunities for the production and sale of low -quality products containing harmful impurities or not containing declared ingredients. Falsification of dietary supplements is a serious problem, especially on the Internet. Some dietary supplements may contain medicinal substances that are not indicated on the label, which can be dangerous to health.

3.4. The risk of an overdose

The ease of access to dietary supplements and the lack of strict restrictions on their sale can lead to random or intentional overdose. An overdose of some vitamins and minerals can be dangerous to health.

3.5. Deferred to a doctor

The use of dietary supplements instead of contacting a doctor can lead to a delay in diagnosis and treatment of serious diseases. Do not use dietary supplements to self -medicate serious diseases. Always consult a doctor if you have any health problems.

3.6. Risks for certain population groups

Some groups of the population, such as pregnant and nursing women, children and elderly people, are more susceptible to side effects of dietary supplements. Some dietary supplements may be contraindicated for these population groups. Always consult a doctor before taking dietary supplements if you belong to one of these groups.

4. Expert opinion: critical analysis and recommendations

The opinion of experts in the field of medicine and nutrition regarding the benefits and harm of dietary supplements is ambiguous. Many experts believe that dietary supplements can be useful in certain situations, but emphasize the importance of a critical approach to the choice and use of dietary supplements.

4.1. The role of dietary supplements in the prevention of diseases

Some experts believe that dietary supplements can play a certain role in the prevention of diseases, especially in the presence of nutrient deficiency. However, they emphasize that dietary supplements should not replace a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits.

4.2. The effectiveness of dietary supplements: scientific evidence and critical analysis

The effectiveness of many dietary supplements has not been proven during large randomized clinical trials. Many studies on dietary supplements have methodological disadvantages, such as a small number of participants, the absence of a control group or the bias of researchers. Critically evaluate the results of research and pay attention to sources of information.

4.3. Consultation with a doctor: necessity and advantages

Always consult a doctor before taking any dietary supplements. The doctor can evaluate your health status, identify a deficiency of nutrients, exclude contraindications and choose the most suitable dietary supplements and dosage. The doctor can also warn about the possible interactions of dietary supplements with the drugs that you take.

4.4. Choice of dietary supplements: Quality and safety criteria

When choosing dietary supplements, pay attention to the following criteria:

• The presence of a quality certificate: Make sure that the dietary supplement has a quality certificate from an independent organization that confirms its safety and compliance with the declared composition.

• Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.

• Product composition: Carefully study the composition of the product and make sure that it does not contain harmful ingredients, allergens or prohibited substances.

• Consumer reviews: Read the reviews of other consumers about the product to find out about their experience.

• Price: Too low price may indicate low product quality.

4.5. Informed solution: common sense and responsibility

Make an informed decision on the receipt of dietary supplements based on scientific information, the recommendations of the doctor and common sense. Do not believe an advertisement promising miraculous healing. Take the dietary supplement as potentially useful, but also potentially dangerous substances. Take responsibility for your health and do not self -medicate.

5. Specific examples of dietary supplements and their assessment by experts:

5.1. Vitamin D3:

• Benefit: Maintaining bone health, immune system. It is important for people with a limited stay in the sun, the elderly.
• Harm: An overdose can lead to hypercalcemia, kidney damage.
• Expert opinion: The need to take D3 additives in regions with insufficient sunlight, especially in winter, is widely recognized. The dosage should be determined by a doctor based on a blood test.

5.2. Omega-3 fatty acids (EPA and DHA):

• Benefit: Reducing the level of triglycerides, supporting heart health, improving cognitive functions, anti -inflammatory effects.
• Harm: High doses can increase the risk of bleeding, cause stomach disorder. Fish oil can be contaminated with heavy metals.
• Expert opinion: It is recommended to use fatty fish 2-3 times a week. With insufficient fish consumption, additives with EPA and DHA can be useful. It is important to choose products from trusted manufacturers that have undergone cleaning of heavy metals.

5.3. Probiotics (Lactobacillus and Bifidobacterium):

• Benefit: Improving digestion, support of immunity, reducing the risk of antibiotic-associated diarrhea, improving the condition with irritable intestinal syndrome (SPR).
• Harm: Some people can cause bloating, gases. In rare cases, they can cause infections in people with weakened immunity.
• Expert opinion: Useful for intestinal microflora, after taking antibiotics. It is important to choose probiotics with confirmed efficiency and viability of bacteria.

5.4. Magnesium:

• Benefit: Maintaining the health of the nervous system, muscles, bones, regulation of blood sugar and blood pressure.
• Harm: High doses can cause diarrhea, nausea.
• Expert opinion: Magnesium deficiency is common. Additives can be useful for muscle cramps, insomnia, headaches. Different forms of magnesium (citrate, glycine) have different bioavailability and tolerance.

5.5. Kurkumin (from turmeric):

• Benefit: Anti -inflammatory, antioxidant effect. It can improve the condition with arthritis, reduce the risk of heart disease.
• Harm: Low bioavailability. In high doses can cause stomach disorder.
• Expert opinion: The effectiveness of turmeric is limited due to low bioavailability. To improve absorption, it is recommended to use turmeric with piperin (made of black pepper) or use liposomal forms.

5.6. Melatonin:

• Benefit: Sleep regulation, improving falling asleep, reducing the symptoms of jetlag.
• Harm: It can cause drowsiness, headache, dizziness. Long -term use can violate the natural production of melatonin.
• Expert opinion: Useful for sleep disturbances associated with the change of time zones or a replaceable work schedule. Not recommended for prolonged use without consulting a doctor.

5.7. Green tea (extract):

• Benefit: Antioxidant effect, improvement of cognitive functions, support of heart health.
• Harm: High doses can cause insomnia, anxiety, stomach disorder. It can interact with some drugs. Rare cases of hepatotoxicity.
• Expert opinion: Moderate consumption of green tea is considered useful. Green tea extracts should be used with caution, especially people with liver diseases.

5.8. Ginkgo biloba:

• Benefit: Improving blood circulation, cognitive functions, memory.
• Harm: It can cause headache, dizziness, stomach disorder. Increases the risk of bleeding.
• Expert opinion: The effectiveness for improving cognitive functions is not always confirmed by research. It is not recommended for people with blood coagulation or taking anticoagulants.

5.9. Creatine:

• Benefit: Increase in muscle strength and mass, improvement of sports results.
• Harm: It may cause a delay in fluid, weight gain. Rarely – muscle cramps, stomach disorder.
• Expert opinion: Effective for athletes involved in power sports. It is important to observe the recommended dosages and drink enough water.

5.10. Glucosamine and chondroitin:

• Benefit: Support for joint health, reduction in pain in osteoarthritis.
• Harm: It can cause stomach disorder, nausea. Allergic reactions to seafood (glucosamine is obtained from crustaceans).
• Expert opinion: The effectiveness to reduce pain in osteoarthritis is moderate. Not everyone helps everyone. Long reception may be safe.

6. Alternatives of Badam: a healthy lifestyle and a balanced diet.

The best way to get the necessary nutrients is a healthy and diverse diet. Bades should be considered as an addition, and not replacing good nutrition.

• Balanced nutrition: Use a variety of products from all groups: fruits, vegetables, whole grain products, proteins (meat, fish, legumes), dairy products (or their plant alternatives).
• Regular physical exercises: Maintain an active lifestyle, engage in physical exercises for at least 150 minutes a week.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Find ways to cope with stress, such as meditation, yoga, walking in nature.
• Refusal of bad habits: Do not smoke or abuse alcohol.

7. Prospects for research of dietary supplements.

Further research is needed to evaluate the effectiveness and safety of dietary supplements. It is important to conduct large randomized clinical trials using standardized protocols. It is necessary to improve the regulation of the market for the protection of consumers from low -quality products and falsifications. It is necessary to increase awareness of the population about the benefits and dangers of dietary supplements, as well as the importance of consulting a doctor before their use. Studies should focus on a personalized approach to the use of dietary supplements, taking into account the genetic characteristics, lifestyle and health status of each person. The use of new technologies, such as genomics and metabolomics, can help in the development of more effective and safe dietary supplements.