How to take dietary supplements for health? Complete leadership
Chapter 1: Understanding of dietary supplements: Fundamentals and classification
The dietary supplements, or biologically active additives, are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their main task is to replenish the deficiency of the substances necessary for the body, maintaining the normal physiological function of organs and systems, as well as increasing the body’s stability to adverse environmental factors.
1.1. What is dietary supplement? Definition and legislative regulation
In the Russian Federation, the turnover of Badov is regulated by the Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products” and sanitary rules and norms (SanPiN). According to the law, dietary supplements must undergo state registration confirming their security and compliance with the established requirements. It is important to note that the lack of state registration is a direct violation of the law and indicates the potential danger of the product.
Bades are not intended for diagnosis, treatment or prevention of diseases. They are aimed at:
- Filling a deficiency of micronutrients: vitamins, minerals, amino acids and other substances.
- Support for the normal function of organs and systems: Improving digestion, strengthening immunity, maintaining the cardiovascular system, etc.
- Improving the adaptive capabilities of the body: Stress resistance, physical exertion, adverse environmental factors.
1.2. Classification of dietary supplements: types and features
Bades are classified according to various signs, including the composition, origin and purpose. Main categories:
- Vitamin-mineral complexes: contain a combination of vitamins and minerals necessary for the normal functioning of the body. They can be common (to maintain general health) or specialized (for example, for pregnant women, athletes, elderly people).
- Plant extracts and herbs: contain biologically active substances extracted from plants. They can have different properties such as antioxidant, anti -inflammatory, tonic and soothing. Examples: Echinacea extract, ginkgo biloba, ginseng.
- Probiotics and prebiotics: Probiotics are living microorganisms, which, if you enter the body, have a favorable effect on health. Prebiotics are substances that serve as food for beneficial bacteria in the intestines. They contribute to maintaining a healthy intestinal microflora.
- Amino acids and proteins: Amino acids are construction blocks of proteins. Bades containing amino acids and proteins can be used to maintain muscle mass, recovery after physical activity and improve the general condition of the body. Examples: creatine, BCAA, serum protein.
- Omega-3 fatty acids: Polyunsaturated fatty acids necessary for the health of the cardiovascular system, brain and joints. They are contained in fish oil, linseed oil and other sources.
- Enzymes: Biological catalysts that accelerate chemical reactions in the body. Bades containing enzymes can be used to improve digestion and assimilation of nutrients.
- Other specialized dietary supplements: This category includes dietary supplements that are not included in any of the above categories. Examples: chondroprotectors (for joint health), Q10 coenzyme (to maintain energy), antioxidants (for protection against free radicals).
1.3. Bades release forms: choosing the best option
Bades are produced in various forms, each of which has its own advantages and disadvantages:
- Tablets: Convenient in use and dosage, but can be more slowly absorbed.
- Capsules: Provide the content of the contents from the effects of gastric juice, which contributes to better absorption.
- Powders: They allow you to easily adjust the dosage and mix with water or other drinks.
- Liquids (drops, syrups): They are quickly absorbed and convenient for children and people who have difficulty swallowing tablets or capsules.
- Chewing tablets and loafers: Convenient for children and people who have difficulty swallowing.
The choice of release form depends on individual preferences, age, health status and a specific type of dietary supplement.
Chapter 2: Criteria for choosing a quality diet
The choice of high -quality and safe dietary supplements is the key to its effectiveness and the lack of negative health consequences. It is important to pay attention to the following factors:
2.1. The availability of state registration and certification
The presence of a certificate of state registration (SGR) is a prerequisite for the legal implementation of dietary supplements in the territory of the Russian Federation. The SCR confirms that the product meets the safety and quality requirements established by law. Information about the SGR can be found on the packaging of the product or requested from the seller.
2.2. Reputation of the manufacturer and supplier
Preference should be given to dietary supplements produced by well -known and trusted companies that have a good reputation in the market. It is important to study the reviews about the manufacturer and supplier, as well as check the presence of their licenses and certificates of conformity.
2.3. Product composition: ingredients and dosage
Carefully study the composition of the dietary supplement. Make sure that it contains the ingredients you need in sufficient, but not exceeding permissible dosages. Pay attention to the presence of allergens and other substances that can cause undesirable reactions.
2.4. Lack of harmful additives and impurities
Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives. Preference should be given to products with the most natural composition.
2.5. Packaging and marking
Bad packaging should be sealed and protect the product from the effects of light, moisture and other adverse factors. Marking should contain complete and reliable information about the product, including composition, dosage, method of use, contraindications, shelf life and storage conditions.
2.6. Consumer reviews and recommendations of specialists
Before buying Bad, it is recommended to get acquainted with the reviews of other consumers and consult with a specialist (doctor, nutritionist, nutritionist). They will be able to evaluate your individual needs and choose the most suitable product.
Chapter 3: Rules for admission of dietary supplements: dosage, time and compatibility
The correct reception of dietary supplements is a key factor that determines their effectiveness and safety. It is important to comply with the following rules:
3.1. Dosage: compliance with the recommended dose
Strictly follow the recommended dosage indicated on the Bad package or appointed by a specialist. Exceeding the dosage can lead to undesirable side effects.
3.2. Reception time: influence on assimilation
The dietary time for the dietary supplement can affect its assimilation and effectiveness. Some dietary supplements are best taken on an empty stomach, others are on time, and others before bedtime. Follow the recommendations of the manufacturer or specialist.
- B vitamins B: It is recommended to take in the morning, as they have a tonic effect.
- Fatable vitamins (A, D, E, K): Better absorbed with fatty foods.
- Minerals (calcium, magnesium, iron): They can interact with each other, so it is recommended to take them separately.
- Probiotics: Usually take on an empty stomach or before bedtime.
- Enzymes: Take during meals.
3.3. Compatibility of dietary supplements and medicines
Some dietary supplements can interact with drugs, enhancing or weakening their effect. Therefore, before starting to receive dietary supplements, be sure to consult a doctor, especially if you take any medicine.
Examples of unwanted combinations:
- Warfarin (anticoagulant) and vitamin K: Vitamin K can reduce the effectiveness of warfarin.
- Antidepressants and St. John’s wort: St. John’s wort can enhance the effect of antidepressants, which can lead to side effects.
- Antibiotics and probiotics: Antibiotics can destroy beneficial bacteria in the intestines, so probiotics are recommended to be taken after the course of antibiotics.
3.4. Duration of reception: courses and breaks
The duration of the intake of dietary supplements depends on its composition, purpose and individual characteristics of the body. Some dietary supplements can be taken all the time, others are intermittently. Follow the recommendations of the manufacturer or specialist.
3.5. Chop
Bades should be washed down with a sufficient amount of water (at least 200 ml). This contributes to the better absorption of active substances and prevents irritation of the gastrointestinal tract.
Chapter 4: Possible side effects and contraindications
Despite the fact that dietary supplements are not drugs, they can cause side effects and have contraindications. It is important to consider this when choosing and receiving dietary supplements.
4.1. Allergic reactions
Allergic reactions are one of the most common side effects of dietary supplements. They can appear in the form of a skin rash, itching, urticaria, Quincke’s edema and even anaphylactic shock. If you have an allergy to any food or medicines, carefully study the composition of the dietary supplement before its administration.
4.2. Dyspeptic disorders (nausea, vomiting, diarrhea, constipation)
Some dietary supplements can cause dyspeptic disorders such as nausea, vomiting, diarrhea or constipation. This may be due to individual intolerance to the components of the dietary supplement or with its irritating effect on the mucous membrane of the gastrointestinal tract.
4.3. Interaction with drugs
As mentioned earlier, some dietary supplements can interact with drugs, enhancing or weakening their effects. This can lead to undesirable side effects or reducing treatment effectiveness.
4.4. Other side effects
Depending on the composition of the dietary supplements, other side effects can occur, such as headache, dizziness, insomnia, an increase in blood pressure, etc.
4.5. Contraindications
Reception of dietary supplements is contraindicated in the following cases:
- Individual intolerance to dietary supplements.
- Pregnancy and lactation period (for some dietary supplements).
- Children’s age (for some dietary supplements).
- Severe liver and kidney diseases.
- Acute infectious diseases.
- Oncological diseases (consultation with a doctor is required).
4.6. What to do when side effects appear?
When any side effects appear after taking a dietary supplement, it is necessary to immediately stop taking it and consult a doctor.
Chapter 5: Bad for various categories of the population
The needs for dietary supplements may vary depending on the age, gender, state of health and lifestyle of a person.
5.1. Bad for children
Children need vitamins and minerals for normal growth and development. However, the intake of dietary supplements with children should be carried out only as prescribed by a doctor. An uncontrolled intake of dietary supplements can lead to hypervitaminosis and other undesirable consequences.
5.2. Bad for pregnant and lactating women
Pregnant and lactating women need an increased amount of vitamins and minerals, such as folic acid, iron, calcium and vitamin D. The intake of dietary supplements during this period should be carried out only as prescribed by the doctor.
5.3. Bad for the elderly
With age, the absorption of nutrients worsens, so older people often need additional intake of vitamins and minerals, such as vitamin D, calcium, vitamin B12 and omega-3 fatty acids.
5.4. Bad for athletes
Athletes need dietary supplements to maintain energy, restore after training and improve sports results. The most popular dietary supplements for athletes include creatine, BCAA, serum protein and L-carnitine.
5.5. Dietary supplements for vegetarians and vegans
Vegetarians and vegans may experience a deficiency of vitamin B12, iron, calcium, zinc and omega-3 fatty acids. Therefore, they are recommended an additional reception of dietary supplements containing these substances.
Chapter 6: myths and misconceptions about dietary supplements
Around the dietary supplements there are many myths and delusions that can mislead consumers.
6.1. Myth: dietary supplements are medicines
Bades are not drugs and are not intended for the treatment of diseases. They are aimed at replenishing the deficiency of the substances necessary for the body and maintaining the normal function of organs and systems.
6.2. Myth: Dans are always safe
Despite the fact that dietary supplements are not medicines, they can cause side effects and have contraindications. It is important to choose high -quality dietary supplements from trusted manufacturers and observe the recommended dosage.
6.3. Myth: everyone needs dietary supplements
Not all people need additional dietary supplements. If you eat correctly and have no shortage of any substances, then the intake of dietary supplements can be inappropriate.
6.4. Myth: the more, the better
Exceeding the recommended dosage of dietary supplements will not lead to an improvement in the effect, or may cause undesirable side effects.
6.5. Myth: dietary supplements can replace good nutrition
Bades cannot replace full and balanced diet. They are only an addition to a healthy lifestyle.
Chapter 7: Bad storage
Proper storage of dietary supplements is an important condition for maintaining their quality and efficiency.
7.1. Compliance with storage conditions indicated on the packaging
Carefully study the storage conditions indicated on the pack of dietary supplements. Typically, dietary supplements are recommended to be stored in a dry, cool and dark place, protected from direct sunlight.
7.2. Moisture and light protection
Moisture and light can negatively affect the quality of the dietary supplement. Therefore, it is important to store dietary supplements in hermetic packaging and far from moisture and light sources.
7.3. Storage inaccessible to children place
Bades should be stored in no way for children, as they can accidentally swallow them and get poisoning.
7.4. Best before date
Do not use dietary supplements after expiration of the expiration date.
Chapter 8: Consultation with a specialist
Before starting a dietary supplement, it is recommended to consult a specialist (doctor, nutritionist, nutritionist). The specialist will be able to evaluate your individual needs, choose the most suitable product and determine the optimal dosage and duration of the reception. Self -medication can be dangerous for your health.
Chapter 9: Review of popular dietary supplements and their use
In this section, we will consider several popular dietary supplements and their use. It is important to remember that this information is presented only for introductory purposes and does not replace consultation with a specialist.
9.1. Vitamin D.
Vitamin D is necessary for the health of bones, teeth and immune system. It also plays an important role in regulating the level of calcium in the blood. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults. Vitamin D can be obtained from sunlight, some foods (fish oil, egg yolk) and dietary supplements.
9.2. Omega-3 fatty acids
Omega-3 fatty acids are necessary for the health of the cardiovascular system, brain and joints. They also have anti -inflammatory properties. Omega-3 fatty acids are found in fish oil, linen oil and other sources.
9.3. Probiotics
Probiotics are living microorganisms, which, if you enter the body, have a favorable effect on health. They contribute to maintaining a healthy intestinal microflora, improve digestion and strengthen immunity.
9.4. Magnesium
Magnesium is necessary for the health of the nervous system, muscles and bones. It also plays an important role in regulating blood pressure and blood sugar. Magnesium deficiency can lead to muscle cramps, insomnia and increased irritability.
9.5. Iron
Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body. Iron deficiency can lead to anemia, fatigue and weakness.
Chapter 10: Conclusion (within the framework of the structure is not a conclusion, but a transition to the practical application of information)
The information received is an important step towards a conscious choice and the correct receipt of dietary supplements. However, knowledge of theory is only half the case. It is necessary to apply the acquired knowledge in practice, taking into account your individual characteristics and needs. Remember that self -medication can be dangerous. Contact specialists to obtain a qualified consultation and appoint a dietary supplement. In the following sections, we will consider specific examples of the use of dietary supplements in various situations and give practical tips on their choice and reception.