The benefits of dietary supplements: scientific research and facts

The benefits of dietary supplement: scientific research and facts

Section 1: Definition and classification of biologically active additives (Dad)

1. Dietary Dad Definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. It is important to emphasize that dietary supplements are not drugs and are not intended for the treatment of diseases.

2. Legal regulation: In various countries, the regulation of dietary supplements varies. In the Russian Federation, for example, dietary supplements are subject to state registration and control by Rospotrebnadzor. This guarantees the safety of products, but does not necessarily confirm its effectiveness. In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicine (FDA) as food, and not medicines, which means milder requirements for evidence of effectiveness.

3. Classification of dietary supplements in composition and functions: Bad can be classified according to various criteria, including their composition and alleged functions. The main categories include:

   • Vitamin-mineral complexes: Contain combinations of vitamins and minerals necessary to maintain the normal life of the body. Examples: polyvitamins, complexes with calcium, iron, zinc.

   • Plant extracts and herbal preparations: Contain extracts of various plants with biological activity. Examples: Echinacea extract, ginseng, ginkgo biloba.

   • Amino acids and protein products: Contain amino acids necessary for the synthesis of proteins and other biologically active substances. Examples: BCAA, creatine, protein cocktails.

   • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate their growth (prebiotics) that are healthy intestinal health. Examples: lactobacilli, bifidobacteria, inulin.

   • Omega-3 fatty acids: Contain polyunsaturated fatty acids that are important for the health of the heart, brain and joints. Examples: fish oil, linseed oil.

   • Antioxidants: Contain substances that protect cells from damage by free radicals. Examples: vitamin C, vitamin E, coenzyme Q10.

   • Enzymes: Contain enzymes that improve digestion and absorption of nutrients. Examples: Pancreatin, Bromelein.

4. Bad output forms: Bad are produced in various forms, including:

   • Tablets and capsules: Convenient in use and dosage.

   • Powders: Dissolve in water or other liquids.

   • Liquids: Syrups, drops, solutions.

   • Bats and other foods: Enriched dietary supplements of food.

Section 2: Scientific research on the effectiveness of dietary supplements

1. The methodology of scientific research of dietary supplements: Assessment of dietary supplements requires strict scientific research, including:

   • Randomized controlled studies (RCTs): They are considered the “gold standard” of scientific research. Participants are randomly distributed into groups receiving dietary supplements or placebo (dummy).

   • Observation studies: Observation of groups of people who accept dietary supplements or do not accept them. They can identify associations, but do not prove a causal relationship.

   • Meta-analyzes and systematic reviews: Summarize the results of several studies on the same topic.

   • In vitro and in vivo research: Research on cell cultures and animals, respectively. They may provide preliminary data on the effectiveness and mechanisms of dietary supplements.

2. Vitamins and minerals:

   • Vitamin D: Studies have shown that vitamin D plays an important role in bone health, immune system and the prevention of certain diseases. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. Taking vitamin D as dietary supplements can be useful for people with deficiency.

   • Vitamin C: Vitamin C is known for its antioxidant properties and the role in the immune system. Some studies show that the intake of vitamin C can reduce the duration and severity of the cold, but additional studies are needed.

   • B vitamins B: B vitamins are important for energy exchange, nervous system and blood health. B vitamins deficiency can lead to various symptoms such as fatigue, anemia and neurological disorders.

   • Calcium: Calcium is necessary for the health of bones and teeth. Reception of calcium as dietary supplements can be useful for women during menopause and the elderly for the prevention of osteoporosis.

   • Iron: Iron is necessary for the formation of hemoglobin, carrying oxygen in the blood. Iron deficiency can lead to anemia. Iron intake as dietary supplements should be carried out only as prescribed by a doctor.

   • Zinc: Zinc plays an important role in the immune system, healing of wounds and cell growth. Zinc deficiency can lead to a decrease in immunity and a slowdown in wound healing.

3. Plant extracts and herbal preparations:

   • SOUTINATEA: Some studies show that echinacea can help reduce the duration and severity of the cold, but additional studies are needed.

   • Ginseng: Ginseng is traditionally used to increase energy and improve cognitive functions. Some studies confirm these effects, but additional studies are needed.

   • Ginkgo biloba: Ginkgo bilobe is used to improve memory and blood circulation. Some studies show that ginkgo bilobe can be useful for people with dementia, but additional studies are needed.

   • Kurkumin (from turmeric): Kurkumin has anti -inflammatory and antioxidant properties. Some studies show that curcumin can be useful for people with arthritis and other inflammatory diseases. It is important to note that Kurkumin is poorly absorbed, therefore it is recommended to take it with piperin (black pepper extract), which improves its absorption.

   • Milk thistle: Proopsha is used to protect the liver. Some studies show that milk thistle can be useful for people with liver diseases.

   • St. John’s wort: St. John’s wort is used to treat depression. However, it can interact with other drugs, so it should be taken only as prescribed by a doctor.

4. Probiotics and prebiotics:

   • Probiotics: Probiotics can help improve intestinal health, strengthen the immune system and reduce the risk of some diseases such as diarrhea caused by antibiotics.

   • Prebiotics: Prebiotics contribute to the growth of beneficial bacteria in the intestines.

5. Omega-3 fatty acids:

   • Fish oil: Fish oil contains omega-3 fatty acids that are useful for the health of the heart, brain and joints. Studies show that taking fish oil can reduce the risk of cardiovascular diseases, improve cognitive functions and reduce inflammation.

6. Antioxidants:

   • Vitamin E: Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals.

   • Coenzim q10: Coenzyme Q10 is important for the production of energy in cells and has antioxidant properties. Some studies show that Q10 coenzyme can be useful for people with heart failure and migraine.

Section 3: risks and side effects of dietary supplement

1. Interaction with drugs: Bad can interact with drugs by changing their effectiveness or increasing side effects. It is important to inform the doctor about taking any dietary supplements in order to avoid undesirable interactions. For example, St. John’s wort can reduce the effectiveness of some antidepressants, anticoagulants and contraceptives. Vitamin K can reduce the effectiveness of anticoagulants such as warfarin.

2. Side effects: Some dietary supplements can cause side effects, such as stomach disorder, allergic reactions and headaches. It is important to observe the recommended dosages and stop taking dietary supplements when any side effects appear.

3. Quality and safety: The quality and safety of dietary supplements can vary depending on the manufacturer. It is important to choose a dietary supplement from reliable manufacturers who adhere to quality standards. You should pay attention to the availability of quality certificates such as GMP (good manufactoring practice).

4. Overdose: Reception of dietary supplements in large doses can be dangerous to health. It is important to observe the recommended dosages and not exceed them. An overdose of vitamins and minerals can lead to various symptoms, such as nausea, vomiting, diarrhea and even organs damage.

5. Fakes: On the dietary supplement market there are fakes containing not declared ingredients or harmful substances. It is important to buy dietary supplements only in proven places, such as pharmacies and specialized stores.

Section 4: Who can be useful for dietary supplement

1. People with a shortage of nutrients: Bad can be useful for people with a deficiency of nutrients caused by insufficient nutrition, diseases or medication. For example, vegetarians and vegans may need additional sources of vitamin B12, iron and calcium. People with intestinal diseases can have problems with the absorption of nutrients and need additional vitamins and minerals.

2. Pregnant and lactating women: Pregnant and nursing women need an increased amount of certain nutrients, such as folic acid, iron and calcium. The reception of dietary supplements can help satisfy these needs, but you should consult a doctor.

3. Elderly people: Older people often have problems with the absorption of nutrients and may need additional vitamins and minerals. In addition, elderly people can be more susceptible to vitamin D deficiency, which is important for bone health.

4. Athletes: Athletes need an increased amount of energy and nutrients to maintain high physical activity. Some dietary supplements, such as protein cocktails, creatine and BCAA, can help improve sports results and recovery after training.

5. People with certain diseases: Some dietary supplements can be useful for people with certain diseases, such as cardiovascular diseases, diabetes and arthritis. However, before taking dietary supplements, you should consult a doctor.

Section 5: Critical view of marketing dietary supplement

1. Excessed promises: Many dietary supplements make overstated promises about their effectiveness, not confirmed by scientific research. It is important to be critical of advertising statements and rely on proven information.

2. Lack of evidence: Many dietary supplements do not have sufficient scientific evidence of their effectiveness. It is important to pay attention to the availability of studies confirming the effectiveness of dietary supplements, and not rely on unverified information.

3. Personal reviews: Personal reviews can be subjective and not reflect the real efficiency of dietary supplements. It is important to consider that the effect of taking dietary supplements can vary depending on the individual characteristics of the body.

4. Hidden advertising: Some articles and websites advertising dietary supplements can be sponsored by manufacturers, which affects the objectivity of information. It is important to critically evaluate the sources of information and pay attention to possible conflicts of interest.

Section 6: How to choose and take dietary supplement correctly

1. Consultation with a doctor: Before taking dietary supplements, you need to consult a doctor in order to make sure their safety and expediency. The doctor can evaluate the state of health, identify possible deficits of nutrients and choose the right dietary supplement.

2. The choice of a reliable manufacturer: It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and have a good reputation. You should pay attention to the availability of quality certificates such as GMP.

3. Reading the label: Before taking dietary supplements, you need to carefully read the label in order to find out the composition, dosage, contraindications and possible side effects.

4. Dosage compliance: It is important to observe the recommended dosages and not exceed them. Reception of dietary supplements in large doses can be dangerous to health.

5. Tracking effect: During the use of dietary supplements, it is necessary to track your health status and inform the doctor about any side effects.

Section 7: Bad and specific groups of the population

1. Children: The use of dietary supplements in children requires special caution and should be carried out only as prescribed by a doctor. Children should not give dietary supplements intended for adults.

2. Pregnant and lactating women: Pregnant and lactating women should consult a doctor before taking any dietary supplements in order to make sure their safety for the mother and child.

3. People with chronic diseases: People with chronic diseases should consult a doctor before taking dietary supplements in order to avoid possible interactions with drugs and deterioration of health status.

4. People preparing for the operation: People preparing for the operation must inform the doctor about taking any dietary supplement, as some of them can affect blood coagulation and other factors important for the successful operation.

Section 8: Alternative approaches to obtaining the necessary nutrients

1. Balanced nutrition: The best way to obtain the necessary nutrients is a balanced diet, including a variety of products from all food groups.

2. Enriched products: Some foods are enriched with vitamins and minerals. For example, milk can be enriched with vitamin D, and cereals – iron.

3. Consultation with a nutritionist: Consultation with a nutritionist can help develop an individual nutrition plan that takes into account the needs of the body and provides a sufficient amount of nutrients.

Section 9: Future of research of dietary supplement

1. Personalized nutrigenomy: Future studies will be aimed at studying the interaction of genes and nutrients, which will develop personalized recommendations for nutrition and intake of dietary supplements.

2. Study of action mechanisms: It is necessary to further study the mechanisms of action of dietary supplements at the molecular and cellular level in order to better understand their effectiveness and safety.

3. Clinical research: Additional clinical studies are needed to confirm the effectiveness and safety of dietary supplements in various diseases and conditions.

Section 10: Conclusion

Information about dietary supplements is constantly updated, and it is important to remain aware of the latest scientific research. Before making a decision on dietary supplements, it is necessary to carefully weigh the pros and cons, consult a doctor and choose products from reliable manufacturers. Remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle.

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