How to choose high -quality dietary supplements: comprehensive guidance
I. Understanding the nature of dietary supplements (biologically active additives)
Before proceeding with the choice of high -quality dietary supplements, it is necessary to clearly understand what they are. Bades are not medicines. They are not intended for the treatment, diagnosis or prevention of diseases. Their main goal is to supplement the diet with the necessary nutrients, such as vitamins, minerals, amino acids, herbs and other plant components.
It is important to realize that dietary supplements do not go through strict clinical trials as drugs. The regulation of the production and sale of dietary supplements in different countries may vary significantly. In some countries, the standards are very high, and in others – minimal.
Despite this, high -quality dietary supplements can be useful for maintaining health and replenishing the deficiency of nutrients, especially in certain situations, such as:
- Unstable nutrition: If the diet does not provide a sufficient amount of necessary vitamins and minerals.
- Certain health states: Some diseases can worsen the absorption of nutrients or increase the need for them.
- Age changes: With age, the body can learn certain nutrients worse.
- Intensive physical activity: Athletes and people involved in heavy physical labor may require an additional amount of certain nutrients.
- Vegetarianism and veganism: People excluding animal products from the diet may require additional intake of vitamin B12, iron, calcium and other substances.
II. Definition of your needs: the first step to the right choice
Before purchasing any dietary supplements, you need to determine what kind of nutrients you need. The independent purpose of dietary supplements can be not only ineffective, but also dangerous.
A. Consultation with a doctor:
The best way to determine your needs is to consult a doctor. The doctor may prescribe blood tests to identify a deficiency of nutrients. He can also take into account your general health, age, gender, lifestyle and other factors to recommend the most suitable dietary supplements.
B. Analysis of the diet:
Analyze your diet on your own. Do you lead a healthy lifestyle? Do you use enough fruits, vegetables, whole grain products, protein and healthy fats? If your diet is unbalanced, then you may need dietary supplements to replenish the deficiency of certain nutrients.
B. Accounting for risk factors:
Consider risk factors that can increase your need for certain nutrients. For example, smoking, alcohol consumption, stress, medication and certain diseases can increase the need for vitamins and minerals.
G. Determining the goals of admission of dietary supplements:
Clearly determine the purpose of admission of dietary supplements. What do you want to achieve? Improve the overall health of your health? Increase immunity? Increase energy? Improve sleep? Depending on your goals, you may need different dietary supplements.
III. Criteria for choosing high -quality dietary supplements
After you have identified your needs, you must learn to choose high -quality dietary supplements. There are several criteria that should be taken into account when choosing dietary supplements:
A. Manufacturer:
- Reputation: Study the reputation of the manufacturer. Is he known as a manufacturer of quality and reliable products? Are there any complaints about its products?
- Certification: Make sure that the manufacturer has the necessary quality certificates. For example, the GMP certificate (Good Manuapacturn Practice) confirms that the manufacturer complies with quality standards in dietary supplements. In Russia, this is usually a certificate of state registration (SGR).
- Transparency: Check if the manufacturer provides complete information about its products, including the composition, dosage, recommendations for use and contraindications.
- Research: Does the manufacturer give preference to scientific research and confirm the effectiveness of their products?
- Reviews: Read the reviews of other consumers about the manufacturer. But be careful with reviews, as they can be biased.
B. Composition:
- Ingredients: Carefully study the composition of dietary supplements. Make sure that the composition contains only the necessary ingredients and there are no harmful additives, such as dyes, flavors, preservatives and other chemicals.
- Form: Select the most suitable dietary supplement form. Bades are available in different forms: tablets, capsules, powders, liquids, etc. Some forms can be more effective and better absorbed by the body.
- Dosage: Pay attention to the dosage of the ingredients. The dosage must comply with your needs and recommendations of the doctor. Do not exceed the recommended dosage.
- Bioavailability: Find out how well the ingredient is absorbed. Some forms of ingredients have higher bioavailability than others.
- Synergy: Make sure that the ingredients go well with each other and enhance the action of each other.
B. Certification by independent organizations:
- USP (United States Pharmacopeia): USP is an independent organization that sets quality standards for drugs and dietary supplements. The USP sign on the dietary supplement packaging means that the product meets USP quality standards.
- NSF International: NSF International is an independent organization that certifies food, drinks and dietary supplements. The NSF International sign on the package of Dietary supplement means that the product has passed independent testing and meets the quality standards of NSF International.
- ConsumerLab.com: Consumerlab.com is an independent organization that tests dietary supplements and publishes test results. Consumerlab.com does not certify dietary supplement, but its tests can help you choose a quality product.
Г. Price:
- Do not chase cheapness: High -quality dietary supplements are usually more expensive than cheap analogues. Do not save on your health.
- Compare prices: Compare prices for different dietary supplements from different manufacturers. But do not choose the cheapest option without making sure of its quality.
- The ratio of price and quality: Find a dietary supplement with an optimal ratio of price and quality.
D. Place of purchase:
- Pharmacies: Buy dietary supplements in pharmacies. In pharmacies, only high -quality and certified dietary supplements are usually sold.
- Specialized stores: Buy dietary supplements in specialized stores that specialize in the sale of goods for health.
- Online stores: Be careful when buying dietary supplements in online stores. Make sure that the online store has a good reputation and sells only certified products. It is better to choose large, famous online apels.
- Do not buy dietary supplements with your hands: Do not buy dietary supplements from hand or from unverified sellers.
IV. Important factors that should be taken into account when choosing specific types of dietary supplements
Different types of dietary supplements require a different approach to choosing. Consider the features of the choice of some popular types of dietary supplements:
A. Vitamins:
- Vitamin’s shape: Some forms of vitamins are better absorbed by the body than others. For example, vitamin D3 is better absorbed than vitamin D2. Vitamin B12 in the form of methylcobalamin is preferable to cyanocobalamin.
- Dosage: The dosage of vitamins must comply with your needs and recommendations of the doctor. Do not exceed the recommended dosage.
- Composition: Make sure that the composition of the vitamin complex contains all the necessary vitamins and minerals in the optimal ratio.
- Availability of certificates: Check the availability of quality certificates.
B. Minerals:
- Mineral form: Some forms of minerals are better absorbed by the body than others. For example, magnesium citrate is better absorbed than magnesium oxide. Iron in the form of bislycinate has better tolerance.
- Dosage: The dosage of minerals must comply with your needs and recommendations of the doctor. Do not exceed the recommended dosage.
- Composition: Make sure that the mineral complex contains all the necessary minerals in the optimal ratio.
- Availability of certificates: Check the availability of quality certificates.
- Interaction: Consider the interaction of minerals with other substances. Some minerals can worsen each other’s absorption.
V. Probiotics:
- Number of bacteria: Pay attention to the amount of bacteria in one capsule or dose. The more bacteria, the better. But it is important that the bacteria are viable.
- Types of bacteria: Make sure that there are different types of bacteria that have a positive effect on the intestinal microflora. The most studied and useful are Lactobacillus and Bifidobacterium.
- Acid resistance: Check if the bacteria are resistant to the acidic environment of the stomach. Bacteria should reach the intestines in a viable state. Acid -resistant capsules or strains are plus.
- Storage conditions: Pay attention to the conditions of storage of a probiotic. Some probiotics require storage in the refrigerator.
- Availability of certificates: Check the availability of quality certificates.
Omega-3 fatty acids:
- Source: Select omega-3 fatty acids obtained from a quality source such as fish oil, crill oil or vegetable oils (for example, flax oil). Fish oil should be cleared of heavy metals and other contaminants.
- EPA and DHA content: Pay attention to the EPA content (eicosapentaenic acid) and DHA (preshase acid). These are the main active components of omega-3 fatty acids. The higher the EPA and DHA content, the better.
- Omega-3 form: Omega-3 fatty acids are produced in different forms: triglycerides, ethyl esters, phospholipids. Triglycerides are considered the most natural and well -absorbed form.
- Availability of certificates: Check the availability of quality certificates.
- Best before date: Pay attention to the expiration date. Omega-3 fatty acids can be oxidized, so it is important to use them before the expiration of the expiration date.
D. Plant extracts:
- Standardization: Make sure the plant extract is standardized. This means that the extract contains a certain amount of active substances.
- Extraction ratio: Pay attention to the ratio of extraction. This ratio shows how many plant raw materials were used to obtain an extract. The higher the ratio, the more concentrated the extract is.
- Source of raw materials: Find out where plant raw materials were grown. The quality of raw materials can affect the quality of the extract.
- Availability of certificates: Check the availability of quality certificates.
- Reputation manufacturer: Study the reputation of the manufacturer of plant extract.
V. Safety and side effects
Even high -quality dietary supplements can cause side effects, especially if the recommended dosage is exceeded. It is important to remember the safety and follow the following recommendations:
- Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements.
- Consult a doctor: Consult a doctor before taking any dietary supplement, especially if you have any diseases or you take medications.
- Pay attention to side effects: If you notice any side effects after the start of taking dietary supplements, stop taking and consult a doctor.
- Interaction with drugs: Consider the possible interaction of dietary supplements with drugs. Some dietary supplements can enhance or weaken the effect of drugs.
- Allergic reactions: Be careful if you are allergic to any food or plant. Some dietary supplements may contain ingredients that can cause allergic reactions.
- Pregnancy and breastfeeding: Pregnant and nursing women should consult a doctor before taking any dietary supplements.
VI. Debunking myths about dietary supplement
There are many myths and misconceptions about dietary supplements. It is important to be able to distinguish the truth from fiction.
- Myth: Bad is a medicine. Reality: Bad is not a medicine. They are not intended for the treatment, diagnosis or prevention of diseases.
- Myth: Bad is always safe. Reality: Bad can cause side effects, especially when the recommended dosage is exceeded.
- Myth: Dietary supplements are necessary for everyone. Reality: Bad can be useful for people with a deficiency of nutrients or certain health conditions. But they are not necessary for everyone.
- Myth: The more expensive dietary supplements, the better it is. Reality: The price is not always an indicator of quality. It is important to consider other factors, such as the manufacturer, composition and certification.
- Myth: Bad can replace good nutrition. Reality: Bad cannot replace good nutrition. They only complement the diet.
VII. Check list for choosing high-quality dietary supplements:
To simplify the process of choosing high-quality dietary supplements, you can use the following checklist:
- Determine your needs: Consult a doctor or analyze your diet to determine what kind of nutrients you need.
- Select a reliable manufacturer: Study the manufacturer’s reputation, check for quality certificates and read consumer reviews.
- Study the composition: Carefully study the composition of dietary supplements. Make sure that the composition contains only the necessary ingredients and there are no harmful additives.
- Pay attention to the form and dosage: Select the most suitable dietary supplement form and make sure that the dosage corresponds to your needs and recommendations of the doctor.
- Check the availability of certification by independent organizations: Make sure that the dietary supplement is certified by an independent organization, such as USP or NSF International.
- Compare prices: Compare prices for different dietary supplements from different manufacturers.
- Buy in reliable places: Buy dietary supplements in pharmacies, specialized stores or reliable online stores.
- Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements.
- Consult a doctor: Consult a doctor before taking any dietary supplement, especially if you have any diseases or you take medications.
- Pay attention to side effects: If you notice any side effects after the start of taking dietary supplements, stop taking and consult a doctor.
VIII. Resources for additional information:
- National Institute of Health (NIH): NIH provides information about dietary supplements, including their effectiveness, safety and side effects.
- Office for sanitary supervision of the quality of food and medicines (FDA): FDA regulates the production and sale of dietary supplements in the United States.
- Medical magazines: Read articles about dietary supplements in medical journals to keep abreast of recent studies.
- Web sites dedicated to health: Read information about dietary supplements on websites devoted to health. But be careful with the information you find on the Internet. Make sure the website is a reliable source of information.
IX. An example of an analysis of a specific dietary supplement (hypothetical product): “Vitamin D3 + K2 from the company X”
Let’s look at an example of an analysis of the hypothetical dietary supplement “Vitamin D3 + K2 from the company X”, using the above criteria:
- Manufacturer:
- Reputation: Company X is a relatively new company in the BAD market. Additional studies are needed. Search for information on the Internet, consumer reviews on independent forums and venues.
- Certification: We check the company X and the packaging of the product. We find information about the presence of a GMP certificate. In Russia – a certificate of state registration (SGR).
- Transparency: The company’s website indicates the full composition of the product, dosage of vitamins D3 and K2, recommendations for use and contraindications. This is a positive sign.
- Research: The company’s website does not have information about the research of their product. This is a minus.
- Composition:
- Ingredients: The composition indicates vitamin D3 (cholegalciferol) and vitamin K2 (menachinon-7). Both vitamins are represented in forms that are well absorbed by the body.
- Form: Capsules. Convenient form for admission.
- Dosage: Vitamin D3 – 5000 IU, vitamin K2 – 100 μg. The dosage of vitamin D3 can be high for some people, so consultation with a doctor is necessary.
- Bioavailability: Vitamin D3 (cholecalciferol) and vitamin K2 (menachinon-7) have good bioavailability.
- Synergy: Vitamins D3 and K2 work synergically, that is, they enhance each other’s action. Vitamin K2 helps to direct calcium, learned with vitamin D3, in the bone, and not in soft tissues.
- Certification by independent organizations:
- There are no USP or NSF International signs on the product packaging. This is a minus.
- Price:
- The price of “Vitamin D3 + K2 from the company X” is an average price range compared to other similar products on the market.
- Place of purchase:
- The product is sold in pharmacies and specialized stores.
Conclusion:
“Vitamin D3 + K2 from the company X” – looks like a good product. However, the lack of information about the company’s research and certification by independent organizations reduce its attractiveness. Before buying, you need to consult a doctor, especially given the high dosage of vitamin D3, and look for reviews about the company X from other consumers at independent sites. You can also compare this product with analogues from other manufacturers with better reputation or certification.
X. Prospects for the development of the market of BAD and future trends
The dietary supplement market is constantly developing, and in the future the following trends can be expected:
- Personalized nutrition: More and more attention will be paid to personalized nutrition and dietary supplements, which take into account the individual needs of a person.
- Technologies: The development of technology will lead to the emergence of new methods of production and delivery of dietary supplements. For example, dietary supplements will be developed that are better absorbed by the body or delivered directly to the necessary tissues.
- Research: More scientific studies will be conducted that will confirm the effectiveness and safety of dietary supplements.
- Regulation: The regulation of the market for BAD will become more strict to ensure consumer safety and prevent fraud.
- Environmental friendliness: Dad manufacturers will pay more attention to the environmental friendliness of production and use environmentally friendly raw materials.
- Transparency: Consumers will require greater transparency from dietary supplement manufacturers, including information about the composition, origin of raw materials and production methods.
The choice of high -quality dietary supplements is a responsible process that requires knowledge and attention to details. Following the recommendations set forth in this article, you can make a conscious choice and purchase dietary supplements that will be useful for your health. Remember that a consultation with a doctor is an important step before taking any dietary supplement.