Buy dietary supplements for health: a guide for choice

Chapter 1: Understanding dietary supplement and their role in maintaining health

1. Definition and classification of dietary supplements:

   • Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes.
   • Bad are not drugs, but they can have a positive effect on the body, maintaining its functions and improving the general condition.
   • Classification of dietary supplements:
     • Nutricevtiki: Sources of indispensable food substances (vitamins, minerals, amino acids, fatty acids). They are aimed at replenishing the deficiency of these substances in the diet.
     • Parafarmetzetics: They contain biologically active substances that have a certain physiological effect (for example, immunomodulating, antioxidant, tonic). Their task is to maintain the functions of organs and systems of the body, to increase resistance to adverse environmental factors.
     • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial intestinal microflora (prebiotics). They contribute to improving digestion and strengthening immunity.
     • Eubiotics: Restore normal intestinal microflora.

2. Legislative regulation of dietary supplements:

   • In Russia, the Bad turnover is regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts.
   • The dietary supplement is subject to mandatory state registration confirming their safety and compliance with the established requirements.
   • When choosing dietary supplements, it is important to pay attention to the availability of a certificate of state registration (SGR), which should be indicated on the packaging.
   • The marking of dietary supplements should contain complete information about the composition, manufacturer, method of application and contraindications.

3. Differences of dietary supplements and drugs:

   • Appointment: Medicines are intended for the treatment of diseases, dietary supplements – to maintain health and prevention.
   • Evidence base: Medicines undergo clinical trials to confirm efficiency and safety, while for dietary supplements the requirements for the evidence base are less strict.
   • Regulation: The circulation of drugs is adjustable more rigidly than the turnover of dietary supplements.
   • Composition: The composition of the drugs is strictly regulated, while the composition of dietary supplements can vary depending on the manufacturer.
   • Responsibility: Manufacturers of drugs bear great responsibility for the quality and safety of products than dietary supplements.

4. Indications for the use of dietary supplements:

   • Prevention of deficiency of vitamins and minerals: With an unbalanced diet, diets, increased physical and mental stress.
   • Immunity support: During seasonal diseases, after the diseases.
   • Improving digestion: With dysbiosis, constipation, bloating.
   • Reduction of risk of developing chronic diseases: Cardiovascular diseases, diabetes, osteoporosis.
   • Improving the condition of the skin, hair and nails: With a lack of nutrients.
   • Improving performance and energy: With fatigue and overwork.

5. Contraindications to the use of dietary supplements:

   • Individual intolerance to dietary supplements.
   • Pregnancy and lactation period (some dietary supplements).
   • Children’s age (some dietary supplements).
   • Chronic diseases in the exacerbation stage.
   • Taking drugs (consultation with a doctor is required).

6. Myths and reality about dietary supplements:

   • Myth: Bad is a panacea for all diseases.
   • Reality: Bad is not a medicine and cannot cure diseases. They can only maintain health and prevent the development of diseases.
   • Myth: All dietary supplements are safe because they are natural.
   • Reality: Naturalness does not guarantee security. Some plant components can cause allergic reactions or interact with drugs.
   • Myth: Bad can be taken without consulting a doctor.
   • Reality: Before taking dietary supplements, it is recommended to consult a doctor, especially in the presence of chronic diseases or taking drugs.
   • Myth: Dear dietary supplements are always better cheap.
   • Reality: The price is not always an indicator of quality. It is important to pay attention to the composition, manufacturer and the availability of a certificate of state registration.

Chapter 2: Key criteria for choosing high -quality dietary supplements

1. The presence of a certificate of state registration (SGR):

   • The SGR is the main document confirming the security and compliance of dietary supplements with the established requirements.
   • Check the presence of SGR on the package of dietary supplements. Make sure that the number of the SGR is specified correctly and corresponds to the information on the website of Rospotrebnadzor.
   • The absence of SGR is a serious reason to refuse to buy dietary supplements.

2. Reputation manufacturer:

   • Choose a dietary supplement from famous and reliable manufacturers who have a good reputation in the market.
   • Study information about the manufacturer: the history of the company, production capacity, the availability of quality certificates (for example, GMP).
   • Read customer reviews about manufacturer products.

3. The composition of dietary supplements:

   • Carefully study the composition of dietary supplements. Make sure that it contains the necessary components in sufficient quantities.
   • Pay attention to the presence of additional ingredients (for example, preservatives, dyes, flavors). If possible, choose a dietary supplement with a minimum number of additives.
   • Make sure that there are no substances that you have allergies or intolerance to the dietary supplement.

4. Bad release form:

   • Bad are produced in various forms: tablets, capsules, powders, solutions, syrups.
   • Choose the form of release, which is most convenient for you.
   • Capsules and tablets are usually more convenient in use than powders and solutions.
   • Liquid forms of dietary supplements can quickly be absorbed by the body.

5. Dosage:

   • Follow the recommended dosage indicated on the package of dietary supplements.
   • Do not exceed the recommended dosage without consulting a doctor.
   • Individual needs for nutrients may differ, so dosage of dietary supplements can be adjusted by a doctor.

6. Packaging and marking:

   • The packaging of dietary supplements should be sealed and protect the contents from environmental exposure (light, moisture, air).
   • The marking of dietary supplements should contain complete information about the product: name, composition, manufacturer, method of use, contraindications, shelf life, storage conditions, SGR number.
   • Pay attention to the date of manufacture and the shelf life of dietary supplements. Do not buy dietary supplements with an expired shelf life.

7. Customer reviews and doctors’ recommendations:

   • Read the reviews of other buyers about dietary supplements that interest you. Pay attention to positive and negative reviews.
   • Consult a doctor or nutritionist before starting to take dietary supplement. They can give you recommendations based on your individual needs and health status.
   • Do not trust blindly advertising and producer promises. Evaluate the information critically and make a balanced decision.

8. Place of purchase:

   • Buy dietary supplements only in proven places: pharmacies, specialized stores, on the websites of official distributors.
   • Do not buy dietary supplements from dubious sellers or on sites that do not cause trust.
   • Beware of fakes. Carefully check the packaging and marking of dietary supplements. At the slightest doubt, refuse to buy.

9. Price:

   • The price of dietary supplements can vary depending on the manufacturer, composition and form of release.
   • Not always high price is a quality guarantee. Compare prices for similar dietary supplements from different manufacturers.
   • Be careful with too cheap dietary supplements. They can be of poor quality or fake.

10. Quality certificates (for example, GMP):

    • GMP (good manufactoring practice) is an international standard that determines the requirements for the production of drugs and dietary supplements.
    • The presence of a GMP certificate indicates that the manufacturer complies with strict rules of production, quality control and storage.
    • When choosing dietary supplements, pay attention to the presence of a GMP certificate.

Chapter 3: The main types of dietary supplements and their properties

1. Vitamins:

   • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes, immunity. Sources: carrots, liver, eggs.
   • Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, the health of bones and teeth, immunity. Sources: fish oil, eggs, sunlight.
   • Vitamin E (Tokoferol): The antioxidant protects cells from damage to free radicals, supports the health of the skin and hair. Sources: vegetable oils, nuts, seeds.
   • Vitamin C (ascorbic acid): The antioxidant, strengthens the immunity, is involved in the synthesis of collagen necessary for the health of the skin, bones and joints. Sources: citrus fruits, berries, pepper.
   • B vitamins B: They participate in metabolism, support the health of the nervous system, skin and hair. Sources: meat, fish, eggs, dairy products, cereals.
     • Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism and operation of the nervous system.
     • Vitamin B2 (Riboflavin): Participates in the energy exchange and maintenance of the health of the skin and mucous membranes.
     • Vitamin B3 (Niacin): Participates in the metabolism and maintaining the health of the nervous system and skin.
     • Vitamin B5 (pantotenic acid): Participates in the metabolism and synthesis of hormones.
     • Vitamin B6 (Pyridoxin): Participates in the exchange of amino acids and the work of the nervous system.
     • Vitamin B7 (Biotin): It is necessary for the health of the skin, hair and nails.
     • Vitamin B9 (folic acid): It is necessary for hematopoiesis and normal development of the fetus during pregnancy.
     • Vitamin B12 (cobalamin): It is necessary for hematopoiesis and operation of the nervous system. Especially important for vegetarians and vegans.

2. Minerals:

   • Calcium: It is necessary for the health of bones and teeth, the work of muscles and the nervous system. Sources: dairy products, green vegetables, nuts.
   • Magnesium: Participates in the metabolism, work of the nervous system and muscles, maintaining normal blood pressure. Sources: green vegetables, nuts, seeds, cereals.
   • Potassium: It is necessary to maintain normal blood pressure, muscle and nervous system. Sources: bananas, potatoes, legumes.
   • Iron: It is necessary for hematopoiesis and transfer of oxygen. Sources: meat, liver, legumes, green vegetables.
   • Zinc: Participates in immune function, wound healing, metabolism. Sources: meat, seafood, nuts, seeds.
   • Selenium: The antioxidant, participates in the thyroid gland, supports immunity. Sources: seafood, Brazilian nuts, meat.
   • Iodine: It is necessary for the thyroid gland and the synthesis of hormones. Sources: seafood, iodized salt.

3. Omega-3 fatty acids:

   • Eicopascentaenic acid (EPK) and non -cosaexenic acid (DGC) are irreplaceable fatty acids that are necessary for the health of the heart, brain and eyes.
   • Sources: fatty fish (salmon, mackerel, herring), fish oil, linseed oil, chia seeds.
   • Omega-3 fatty acids have anti-inflammatory effects, reduce blood cholesterol and improve cognitive functions.

4. Probiotics and prebiotics:

   • Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on the body, improving digestion and strengthening immunity. Sources: yogurt, kefir, sauerkraut, special dietary supplements.
   • Prebiotics: Substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of the beneficial intestinal microflora. Sources: fruits, vegetables, cereals, onions, garlic, artichokes.
   • The joint use of probiotics and prebiotics (symbiotics) can be more effective for improving intestinal health.

5. Plant extracts:

   • SOUTINATEA: Strengthens immunity, has antiviral and anti -inflammatory effects.
   • Ginseng: Increases performance, reduces fatigue, improves cognitive functions.
   • Ginkgo biloba: Improves blood circulation, memory and concentration of attention.
   • Milk thistle: Protects the liver from toxins, has a hepatoprotective effect.
   • St. John’s wort: It has an antidepressant and soothing effect.
   • Cranberry: Prevents urinary tract infections.
   • Blueberry: Improves vision, has an antioxidant effect.

6. Amino acids:

   • Irreplaceable amino acids: They are not synthesized in the body and should come with food. Important for building proteins, hormones and enzymes.
   • BCAA (amino acids with an extensive chain): Valin, leucine and isolacin are important for the growth and restoration of muscles, especially in physical exertion.
   • Glutamine: Participates in immune function and restoration after training.
   • Creatine: Increases strength and endurance, contributes to the growth of muscle mass.

7. Coenzim Q10 (COQ10):

   • The antioxidant, participates in energy metabolism, supports heart health.
   • With age, the COQ10 level in the body decreases, so its additional reception can be useful.

8. Glucosamine and chondroitin:

   • Building materials for cartilage, support joint health, reduce pain and inflammation with arthrosis.

9. Collagen:

   • The main protein of connective tissue is necessary for the health of the skin, bones, joints and ligaments.
   • With age, the production of collagen in the body decreases, so its additional intake can be useful for maintaining youth and health.

Chapter 4: Bad for different age groups and needs

1. Bad for children:

   • Children need vitamins and minerals for normal growth and development.
   • Before using dietary supplements for children, you need to consult a pediatrician.
   • The most popular dietary supplement for children:
     • Vitamin D: for the prevention of rickets and maintaining bone health.
     • Omega-3 fatty acids: for the development of the brain and improve cognitive functions.
     • Probiotics: to improve digestion and strengthen immunity.
     • Vitamin complexes: to replenish the deficiency of vitamins and minerals.

2. Diet for teenagers:

   • Teenagers need an increased amount of nutrients due to active growth and hormonal restructuring.
   • The most popular dietary supplements for adolescents:
     • B vitamins B: To maintain the health of the nervous system and improve concentration.
     • Iron: for the prevention of anemia, especially in girls during menstruation.
     • Calcium: to maintain the health of bones and teeth.
     • Zinc: to maintain immunity and skin health.

3. Adult dietary supplement:

   • Adults need dietary supplements to maintain health and prevent chronic diseases.
   • The most popular dietary supplements for adults:
     • Vitamins and minerals: to replenish the deficiency of nutrients and maintain overall health.
     • Omega-3 fatty acids: for the health of the heart and brain.
     • Probiotics: to improve digestion and strengthen immunity.
     • Coenzym Q10: to maintain heart health and energy metabolism.
     • Plant extracts: to increase performance and reduce stress.

4. Bad for the elderly:

   • Older people need dietary supplements to maintain health and prevent age -related changes.
   • The most popular dietary supplements for the elderly:
     • Vitamin D and calcium: for the prevention of osteoporosis and maintaining bone health.
     • B vitamins B: To maintain the health of the nervous system and improve cognitive functions.
     • Omega-3 fatty acids: for the health of the heart and brain.
     • Glucosamine and chondroitin: to maintain joint health.
     • Antioxidants: to protect cells from damage by free radicals and slowing down the aging process.

5. Bad for athletes:

   • Athletes need dietary supplements to increase endurance, accelerate recovery after training and maintain health.
   • The most popular dietary supplements for athletes:
     • BCAA (amino acids with an extensive chain): for the growth and restoration of muscles.
     • Creatine: to increase strength and endurance.
     • Glutamine: to maintain immunity and recovery after training.
     • Vitamins and minerals: to replenish the deficiency of nutrients and maintain overall health.
     • Protein cocktails: to provide the body with the necessary amount of protein.

6. Bad for women:

   • Women need dietary supplements to maintain the health of the reproductive system, skin, hair and nails.
   • The most popular dietary supplement for women:
     • Folic acid: to prepare for pregnancy and normal development of the fetus.
     • Iron: for the prevention of anemia, especially during menstruation and pregnancy.
     • Calcium and vitamin D: to maintain bone health and prevent osteoporosis.
     • Collagen: to maintain the health of the skin, hair and nails.
     • Omega-3 fatty acids: for the health of the heart and brain.

7. Bad for men:

   • Men need dietary supplements to maintain the health of the prostate gland, cardiovascular system and muscle mass.
   • The most popular dietary supplement for men:
     • Zinc: to maintain the health of the prostate gland and reproductive function.
     • Selenium: To maintain immunity and antioxidant protection.
     • Omega-3 fatty acids: for the health of the heart and brain.
     • Creatine: to increase strength and endurance.
     • B vitamins B: To maintain the health of the nervous system and energy metabolism.

Chapter 5: How to take dietary supplement properly to achieve the maximum effect

1. Consultation with a doctor:

   • Before taking dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking drugs.
   • The doctor will help to determine which dietary supplement you need, in what dosage and how long to take them.
   • The doctor will also take into account your individual characteristics and contraindications.

2. Compliance with the recommended dosage:

   • Strictly observe the recommended dosage indicated on the package of dietary supplements or prescribed by a doctor.
   • Do not exceed the recommended dosage without consulting a doctor.
   • Exceeding the dosage can lead to side effects.

3. Dietary supplies time:

   • The dietary supplement time can affect their assimilation and effectiveness.
   • Some dietary supplements are recommended to be taken during food, others are on an empty stomach.
   • Carefully read the instructions for use and follow the recommendations of the manufacturer.
   • For example:
     • Fat -soluble vitamins (A, D, E, K) are better absorbed with fatty foods.
     • Water -soluble vitamins (c, group B) can be taken at any time.
     • Iron is better absorbed on an empty stomach, but can cause stomach irritation.
     • Probiotics are recommended to be taken before meals.

4. Dietary supplies duration:

   • The duration of admission of dietary supplements depends on the goals of application and individual needs.
   • Some dietary supplements can be taken courses, others constantly.
   • It is recommended to take breaks between dietary supplies.
   • The duration of admission of dietary supplements should be coordinated with a doctor.

5. A combination of dietary supplements with other drugs:

   • Some dietary supplements can interact with drugs, enhancing or weakening their effect.
   • Be sure to inform the doctor about all the dietary supplements that you take if you are prescribed treatment with drugs.
   • The doctor will help to avoid undesirable interactions.

6. Proper storage of dietary supplements:

   • Keep the dietary supplement in accordance with the manufacturer’s recommendations indicated on the packaging.
   • Typically, dietary supplements should be stored in a dry, cool and dark place inaccessible to children.
   • Do not store dietary supplements in the bathroom, where increased humidity.
   • Do not use dietary supplements with an expired shelf life.

7. Assessment of dietary supplements:

   • Regularly evaluate the effectiveness of the dietary supplements.
   • Pay attention to changes in well -being, health and general condition.
   • In the absence of a positive effect or the appearance of side effects, stop taking dietary supplements and consult a doctor.

8. Individual approach:

   • Remember that each organism is individual, and what is suitable for one person may not be suitable for another.
   • Do not take dietary supplement on the advice of friends or acquaintances.
   • Listen to your body and seek advice on specialists.

9. A combination with proper nutrition and lifestyle:

   • Bad is not a replacement for good nutrition and a healthy lifestyle.
   • To achieve the maximum effect of taking dietary supplements, you need to eat properly, play sports, avoid stress and get enough sleep.
   • Bad can complement a healthy lifestyle, but do not replace it.

Chapter 6: Possible side effects and precautions when taking dietary supplement

1. Allergic reactions:

   • Bad can cause allergic reactions in people with increased sensitivity to components.
   • Symptoms of an allergic reaction: skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
   • If the symptoms of an allergic reaction appear, immediately stop taking dietary supplements and consult a doctor.
   • People with allergies are recommended to carefully study the composition of dietary supplements before use.

2. Digestive disorders:

   • Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea, constipation, bloating.
   • Typically, these side effects take place on their own after stopping dietary supplements.
   • To reduce the risk of digestive disorders, it is recommended to take dietary supplements during meals.

3. Interaction with drugs:

   • Some dietary supplements can interact with drugs, enhancing or weakening their effect.
   • For example, St. John’s wort can reduce the effectiveness of antidepressants and contraceptives.
   • Before taking dietary supplements, it is necessary to consult a doctor, especially when taking drugs.

4. Overdose:

   • Exceeding the recommended dosage of dietary supplements can lead to an overdose and development of side effects.
   • Symptoms of overdose depend on a specific dietary supplement.
   • When an overdose of dietary supplements, consult a doctor.

5. Pregnancy and lactation:

   • Reception of dietary supplements during pregnancy and lactation can be dangerous for the health of the mother and child.
   • Before using dietary supplements during pregnancy and lactation, you need to consult a doctor.
   • Some dietary supplements are contraindicated during pregnancy and lactation.

6. Childhood:

   • Some dietary supplements are not recommended for children without consulting a doctor.
   • The dosage of dietary supplements for children should be strictly observed.
   • Do not give children dietary supplements intended for adults.

7. Chronic diseases:

   • People with chronic diseases before taking dietary supplements need to consult a doctor.
   • Some dietary supplements can be contraindicated in certain diseases.
   • For example, people with kidney diseases are not recommended to take dietary supplements containing a large amount of calcium.

8. Individual intolerance:

   • Some people can have individual intolerance to certain dietary supplements.
   • If the symptoms of intolerance occur, it is necessary to stop taking dietary supplements and consult a doctor.

9. Fakes:

   • In the dietary supplement market there are fakes that can be dangerous to health.
   • Buy dietary supplements only in proven places: pharmacies, specialized stores, on the websites of official distributors.
   • Carefully check the packaging and marking of dietary supplements.
   • At the slightest doubt, refuse to buy.

10. Self -medication:

    • Do not self -medicate with dietary supplements.
    • Before starting dietary supplements, you need to consult a doctor.
    • Bad is not a replacement for the full treatment of diseases.

Chapter 7: Review of popular dietary supplements and their application

1. Multivitamin complexes:

   • Contain a set of vitamins and minerals necessary to maintain overall health.
   • Suitable for people with unbalanced nutrition, increased physical and mental stress.
   • When choosing a multivitamin complex, pay attention to the composition and dosage of the components.

2. Vitamin D:

   • It is necessary for the absorption of calcium and phosphorus, the health of bones and teeth, immunity.
   • It is recommended to take in the winter season, when the production of vitamin D is reduced under the influence of sunlight.
   • The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood.

3. Omega-3 fatty acids:

   • It is necessary for the health of the heart, brain and eyes.
   • It is recommended to take people with cardiovascular diseases, high blood cholesterol, memory disorders and concentration.
   • When choosing omega-3 fatty acids, pay attention to the content of EPK and DGK.

4. Probiotics:

   • Improve digestion, strengthen immunity, restore the intestinal microflora.
   • It is recommended to take antibiotics after taking, with dysbiosis, constipation, bloating.
   • When choosing probiotics, pay attention to the quantity and types of bacteria.

5. Magnesium:

   • Participates in the metabolism, work of the nervous system and muscles, maintaining normal blood pressure.
   • It is recommended to be taken by stress, insomnia, muscle cramps, high blood pressure.
   • When choosing magnesium, pay attention to the form of release and bioavailability.

6. Collagen:

   • It is necessary for the health of the skin, bones, joints and ligaments.
   • It is recommended to take to maintain youth and health, reduce joint pain, and strengthen bones.
   • When choosing collagen, pay attention to the type of collagen and the form of release.

7. Coenzim q10:

   • The antioxidant, participates in energy metabolism, supports heart health.
   • It is recommended to take people with cardiovascular diseases, high blood pressure, and increased fatigue.
   • When choosing a Q10 coenzyme, pay attention to the form of release and dosage.

8. Glucosamine and chondroitin:

   • Building materials for cartilage, support joint health, reduce pain and inflammation with arthrosis.
   • It is recommended to take with arthrosis, arthritis, joint pain.
   • When choosing glucosamine and chondroitin, pay attention to the ratio of components and the form of release.

9. Plant adaptogens (ginseng, eleutherococcus, rhodiola pink):

   • Increase the body’s resistance to stress, improve performance, and reduce fatigue.
   • It is recommended to take with increased physical and mental stress, stress, fatigue.
   • When choosing plant adaptogens, pay attention to the dosage and contraindications.

10. Melatonin:

    • Sleep hormone, regulates circus rhythms, improves sleep.
    • It is recommended to be taken for insomnia, sleep disturbances.
    • When choosing melatonin, pay attention to the dosage and contraindications.

Chapter 8: new trends and prospects in the field of dietary supplements

1. Personalized approach to the choice of dietary supplements:

   • The development of genetic tests and blood tests allows you to determine the individual needs of the body for nutritional