Dietary supplement to improve digestion and metabolism: review, composition, efficiency and risks
Section 1: understanding of digestion and metabolism
Digestion and metabolism are two fundamental processes that determine the health and well -being of a person. The improper functioning of these systems can lead to a number of unpleasant symptoms and chronic diseases.
- Digestion: key stages and organs. Digestion is a complex process of splitting food into simpler molecules that the body can absorb and use for energy, growth and recovery. This process begins in the mouth with mechanical grinding of food and the action of saliva containing an amylase enzyme that breaks down starch. Further, food enters the esophagus and, through peristalsis, moves into the stomach. In the stomach, chemical treatment of food is undergoing with hydrochloric acid and pepsin enzyme, splitting protein. From the stomach, food enters the small intestine, where the main absorption of nutrients occurs. The bile produced by the liver emulsifies fats, facilitating their digestion. The pancreas emits enzymes that split carbohydrates, proteins and fats. The large intestine is responsible for the absorption of water and the formation of feces. Violations at any of these stages can lead to dyspepsia, bloating, constipation or diarrhea.
- Metabolism: anabolism and catabolism. Metabolism is a combination of all chemical reactions taking place in the body to maintain life. It consists of two main processes: anabolism (synthesis of complex molecules from simple) and catabolism (splitting complex molecules into simple). Anabolism is necessary for growth, restoration of tissues and energy storage. Catabolism provides energy for all cellular processes. Hormones, such as insulin, glucagon, thyroxine and cortisol, play a key role in the regulation of metabolism. Metabolism disorders can lead to obesity, diabetes, hypothyroidism and other diseases.
- Factors affecting digestion and metabolism. The digestion and metabolism are affected by many factors, including:
- Nutrition: The quality and quantity of food consumed have a direct effect on these processes. An unbalanced diet rich in processed products, sugar and saturated fats can disrupt digestion and metabolism.
- Age: With age, the digestive system slows down, the production of enzymes is reduced, and the absorption of nutrients worsens. Metabolism also slows down with age, which can lead to weight gain.
- Genetics: A genetic predisposition plays a role in the effectiveness of digestion and metabolism. Some people can be more predisposed to certain food non -transit or metabolic disorders.
- Life: Low physical activity, stress, lack of sleep and smoking can negatively affect digestion and metabolism.
- Medical conditions and medicines: Some diseases, such as irritable intestines (SRK), inflammatory intestinal diseases (BCC), hypothyroidism and diabetes, as well as taking certain drugs, can violate digestion and metabolism.
- Symptoms of digestive and metabolism disorders. Symptoms of digestive disorders may include bloating, gas, constipation, diarrhea, heartburn, nausea and vomiting. Symptoms of metabolism disorders may include fatigue, weakness, weight fluctuations, changes in appetite, skin and hair problems, as well as sleep disturbances.
Section 2: Dad to improve digestion
Biologically active additives (dietary supplements) are often used to improve digestion and relieve symptoms associated with it. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They can be useful as an addition to a healthy lifestyle and diet.
- Probiotics: Probiotics are living microorganisms that benefit health in sufficient quantities. They help restore the balance of intestinal microflora, improve digestion, strengthen immunity and reduce inflammation. Various probiotics strains have a different action. Lactobacillus And Bifidobacterium – The most common childbirths used in dietary supplements. Probiotics can be useful for diarrhea caused by antibiotics, SRK, GBC and other conditions. It is important to choose probiotics with a high content of living bacteria and with proven effectiveness.
- Prebiotics: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of probiotics, improving digestion and general health of the intestine. Inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state) are common types of prebiotics. Prebiotics are contained in products such as onions, garlic, asparagus, bananas and apples.
- Digestive enzymes: Digestive enzymes are proteins that break down food into simpler molecules. They are produced by the pancreas, stomach and small intestines. The lack of digestive enzymes can lead to non -digestion of food, bloating, gases and other unpleasant symptoms. Daddles with digestive enzymes may contain amylase (for splitting carbohydrates), protease (for protein splitting) and lipase (for splitting fats). They can be useful if pancreatic insufficiency, lactose intolerance and other conditions.
- Fiber: Fiber is undigested carbohydrates contained in plant foods. It plays an important role in maintaining the health of the digestive system. Fiber increases the volume of feces, facilitates their passage through the intestines and prevents constipation. It also helps to regulate blood sugar and reduce cholesterol. There are two types of fiber: soluble and insoluble. Soluble fiber is contained in oats, apples and beans. Insoluble fiber is found in bran, vegetables and whole grains.
- Plant remedies: Some plant agents are traditionally used to improve digestion.
- Peppermint: Peppermint has a spasmolytic effect and can relieve symptoms of IBS, such as bloating and abdominal pain.
- Ginger: Ginger has anti -inflammatory and antiemetic effects and can help with nausea and vomiting.
- Chamomile: Chamomile has a calming effect and can help with stomach disorders and anxiety associated with digestion.
- Artichoke: The artichoke stimulates the production of bile and can improve fat digestion.
Section 3: Bad to improve metabolism
Bades to improve metabolism are often advertised as means for losing weight, increasing energy and improving the general state of health. It is important to approach their use with caution and understand that they are not miraculous means.
- Green tea: Green tea contains catechins, in particular epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties. EGCG can help accelerate metabolism and burn fat. However, the effect of green tea on metabolism is usually small and depends on the dose and individual characteristics of the body.
- Caffeine: Caffeine is a stimulant that can increase energy, improve concentration and accelerate metabolism. It can also contribute to fat burning, but this effect is usually temporary. Coffee abuse can lead to side effects, such as anxiety, insomnia and a rapid heartbeat.
- L-Carnitin: L-carnitine is an amino acid that plays a role in the transport of fatty acids in mitochondria, where they are used for energy production. It is believed that L-carnitine can contribute to burning fat and increased endurance. However, the studies showed conflicting results, and the effect of L-carnitine on metabolism and weight loss can be limited.
- Chromium: Chrome is a trace element that plays a role in the regulation of blood sugar. It is believed that chrome can improve insulin sensitivity and reduce craving for sweets. However, studies have shown that the effect of chromium on metabolism and weight loss is usually small.
- Alpha-lipoic acid (Alk): Alc is an antioxidant that is involved in energy metabolism. It is believed that Alk can improve insulin sensitivity and reduce blood sugar. However, studies have shown that the effect of Alk on metabolism and weight loss can be limited.
- Capsaicin: Capsaicin is an active component of acute chili pepper. It has thermogenic properties and can help accelerate metabolism and burn fat. However, the effect of capsaicin is usually temporary and can cause side effects, such as burning in the stomach.
- Forskolin: Forscolin is an extract from the plant Coleus forskohlii. It stimulates the production of cyclic AMF (CAMF), which plays a role in the regulation of metabolism. It is believed that Forscolin can contribute to burning fat and an increase in muscle mass. However, the studies showed conflicting results, and the effect of foreskolin on metabolism and body composition may be limited.
Section 4: Safety and risks of dietary supplement
The use of dietary supplements may be associated with certain risks. It is important to understand these risks and take precautions.
- Lack of regulation: Unlike drugs, dietary supplements are not subject to strict verification and regulation by state bodies. This means that the quality, efficiency and safety of dietary supplements can vary. Some dietary supplements may contain ingredients not indicated on the label, or ingredients in doses in exceeding safe levels.
- Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.
- Side effects: Bades can cause side effects, especially when used in high doses or in the presence of certain diseases. Side effects can vary from the lungs, such as stomach disorder, to more serious ones, such as liver damage.
- Allergic reactions: Some people can be allergic to the ingredients contained in dietary supplements. Allergic reactions can appear in the form of a rash, itching, edema or difficulty breathing.
- Unconfirmed effectiveness: Many dietary supplements to improve digestion and metabolism do not have sufficient scientific evidence confirming their effectiveness. It is important to critically evaluate advertising and reviews about dietary supplements and not expect miracles from them.
- Masking the underlying diseases: The use of dietary supplements to alleviate the symptoms of digestive and metabolism can disguise the main diseases that require medical treatment. It is important to consult a doctor to diagnose and treat any diseases.
- The risk of an overdose: Some dietary supplements contain high doses of vitamins and minerals, which can be toxic with an overdose. It is important to observe the recommended doses and not exceed them.
Section 5: How to choose and use dietary supplements correctly
If you decide to use dietary supplements to improve digestion and metabolism, it is important to follow these recommendations:
- Consult a doctor: Before you start taking any dietary supplements, be sure to consult a doctor. The doctor can evaluate your health status, determine whether you need dietary supplements, and recommend the most suitable options.
- Learn the information: Carefully study the information about the dietary supplements that you are going to accept. Learn about their composition, the alleged action, side effects and interaction with drugs.
- Choose quality products: Choose dietary supplements from well -known and reliable manufacturers who comply with quality standards. Pay attention to the availability of quality certificates and independent laboratory research.
- Follow the recommended doses: Do not exceed the recommended doses of dietary supplements. Higher doses do not necessarily mean the best effect, but can increase the risk of side effects.
- Follow your condition: During the use of dietary supplements, follow your health status. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
- Do not rely only on dietary supplements: Bades should not replace a healthy lifestyle and a balanced diet. They can be useful as an addition, but are not a panacea.
- Tell the doctor about all dietary supplements: When visiting a doctor, inform him of all the dietary supplements that you accept to avoid unwanted interactions with medicines.
- Be realistic: Do not expect instant and wonderful results from dietary supplements. The effect of dietary supplements can be individual and depend on many factors.
- Do not use dietary supplements as self -medication: Do not use dietary supplements to self -medicate serious diseases. Contact the doctor to diagnose and treat any diseases.
- Keep the dietary supplement correctly: Store dietary supplements in accordance with the instructions on the package. Usually they should be stored in a cool, dry place, protected from light and inaccessible to children.
Section 6: Alternative approaches to improving digestion and metabolism
In addition to dietary supplements, there are other approaches to improving digestion and metabolism, which can be more effective and safe.
- Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins is the basis of healthy digestion and metabolism. Avoid treated foods, sugar, saturated fats and trans fats.
- Regular physical exercises: Physical exercises help to accelerate metabolism, burn calories and improve the general state of health. Try to engage in physical activity at least 150 minutes a week.
- Sufficient sleep: The lack of sleep can violate the hormonal balance and negatively affect metabolism. Try to sleep at least 7-8 hours a day.
- Stress management: Stress can negatively affect digestion and metabolism. Practice stress management techniques, such as meditation, yoga or deep breathing.
- Sufficient water consumption: Water is necessary for the normal functioning of the digestive system and metabolism. Drink enough water during the day.
- Refusal of bad habits: Smoking and abuse of alcohol negatively affect digestion and metabolism. Refuse these bad habits.
- Preventive examinations: Regularly visit a doctor for preventive examinations and testing. This will help to identify any problems at the early stage and prevent their development.
- Listen to your body: Pay attention to the signals that your body sends. If you experience any problems with digestion or metabolism, consult a doctor.
- Eat consciously: Give the time to eat, do not be distracted by the TV or phone. Chew food thoroughly and enjoy it. This will help improve digestion.
- Products that contribute to digestion: Add products that contribute to digestion, such as yogurt, kefir, sauerkraut, kimchi, ginger and peppermint, to your diet.
- Individual approach: Remember that each person is unique, and what suits one person may not fit another. Find what works for you and adhere to it.
Section 7: Special cases: dietary supplements in certain conditions
In some cases, dietary supplements can be useful in certain conditions associated with digestion and metabolism, but their use should be agreed with the doctor.
- Irritable intestine syndrome (SRK): Probiotics, peppermint and fiber can help alleviate the symptoms of IBS, such as bloating, abdominal pain and stool disturbance.
- Inflammatory diseases of the intestine (BCC): Probiotics and omega-3 fatty acids can help reduce inflammation and improve the condition of patients with OKK.
- Lactose intolerance: Lactase dietary supplements can help digest lactose and reduce the symptoms of lactose intolerance, such as bloating and diarrhea.
- Constipation: Fiber, magnesium and probiotics can help alleviate constipation and improve the regularity of the stool.
- Diarrhea: Probiotics and electrolytes can help restore the balance of intestinal microflora and make up for the loss of fluid for diarrhea.
- Pancreatic failure: Dietary supplements with digestive enzymes can help digest food with pancreatic insufficiency.
- Diabetes: Chrome, alpha-lipoic acid and inositol can help improve insulin sensitivity and control blood sugar in patients with diabetes. It is important to remember that dietary supplements do not replace the medicines prescribed by the doctor.
- Obesity: Some dietary supplements, such as green tea and caffeine, can help accelerate metabolism and burn fat. However, their effect is usually small and requires a combination with healthy nutrition and physical exercises.
- Hypothyroidism: Selenium and iodine are necessary for the normal function of the thyroid gland. Bades with selenium and iodine can be useful for patients with hypothyroidism, but their use should be agreed with the doctor.
Section 8: New research and prospects
Research in the field of dietary supplements to improve digestion and metabolism continues. New data on the efficiency and safety of various dietary supplements, as well as on new potential ingredients, appear.
- Metabiotics: Metabiotics are inanimate microbial cells or their metabolites that have a positive effect on health. They are a new promising area in research on intestinal health and can become an alternative to probiotics in the future.
- Postbiotics: Postbiotics are the life of probiotics, such as short -chain fatty acids (KCHK), which have a positive effect on the intestinal health. They can be useful to reduce inflammation, strengthen the intestinal barrier and improve immunity.
- Personalized dietary supplements: With the development of genomics and microbiomyki, it becomes possible to develop personalized dietary supplements based on individual needs and characteristics of the body. This can increase the efficiency and safety of dietary supplements.
- Nanotechnology: Nanotechnologies can be used to improve the delivery and assimilation of dietary supplements. For example, nanoparticles can protect dietary supplements from destruction in the stomach and deliver them directly to the intestines.
- Artificial intelligence: Artificial intelligence can be used to analyze large volumes of data on dietary supplements and identify the most effective and safe combinations of ingredients. It can also help in the development of new dietary supplements, taking into account the individual characteristics of the body.
Section 9: Myths and errors about dietary supplements
There are many myths and misconceptions about dietary supplements that can mislead and lead to improper use of dietary supplements.
- Myth 1: Dans are always safe. As already noted, dietary supplements are not subject to strict verification and regulation, so their quality, efficiency and safety can vary. Some dietary supplements may contain ingredients not indicated on the label, or ingredients in doses in exceeding safe levels.
- Myth 2: Bades are medicines. Bades are not medicines and are not intended for the treatment of diseases. They can be useful as an addition to a healthy lifestyle and diet, but do not replace medical treatment.
- Myth 3: The larger the dose, the better the effect. Higher doses of dietary supplements do not necessarily mean the best effect, but can increase the risk of side effects. It is important to observe the recommended doses and not exceed them.
- Myth 4: Bades can solve all health problems. Bades are not panacea and cannot solve all health problems. They can be useful in combination with a healthy lifestyle and medical treatment.
- Myth 5: All dietary supplements are the same. Different dietary supplements contain different ingredients and have different effects. It is important to choose dietary supplements that correspond to your individual needs and characteristics of the body.
- Myth 6: Bades have an instant effect. The effect of dietary supplements can be individual and depend on many factors. Do not expect instant and wonderful results from dietary supplements.
- Myth 7: Everything that is natural is safe. Natural ingredients are not always safe. Some plant agents can be toxic or allergic reactions.
- Myth 8: Bades do not interact with medicines. Bades can interact with medicines by changing their effectiveness or causing side effects. It is important to inform the doctor about all the dietary supplements that you accept.
- Myth 9: Bad can be taken uncontrollably. The use of dietary supplements should be agreed with the doctor. The uncontrolled intake of dietary supplements can be dangerous to health.
- Myth 10: Reviews on the Internet are always true. Reviews on the Internet can be biased or inaccurate. It is important to critically evaluate reviews about dietary supplements and not take them for a clean coin.
Section 10: Final recommendations
Bades can be useful tools for improving digestion and metabolism, but their use should be justified, conscious and agreed with the doctor. Do not rely only on dietary supplements and remember the importance of a healthy lifestyle, a balanced diet and regular physical exercises. Critically evaluate information about dietary supplements, choose quality products and follow the recommended doses. In case of any health problems, contact a doctor for diagnosis and treatment.