Chapter 1: Bada – what is it and why are they needed?
Dietary dietary supplements, or biologically active food additives are concentrated forms of individual food substances or their complexes (vitamins, minerals, amino acids, fatty acids, food fibers, probiotics, prebiotics, etc.) intended for direct intake with food or introducing into food products. They are not drugs, but relate to food products designed to replenish the deficiency of substances necessary for the body and maintain its normal function.
Unlike drugs that are intended for the treatment of specific diseases, dietary supplements are aimed at maintaining health, preventing diseases and increasing the adaptive capabilities of the body. They do not have a pharmacological effect and are not designed to replace a full diet.
The composition of the dietary supplement: a variety of ingredients
The composition of the dietary supplement can be extremely diverse and include:
- Vitamins: Organic compounds necessary for the normal functioning of the body. The most common vitamins in dietary supplements are vitamins A, C, D, E, K, B vitamins and folic acid.
- Minerals: Inorganic substances necessary to maintain the health of bones, teeth, nervous system and other body functions. The most important minerals include calcium, magnesium, iron, zinc, selenium, iodine and chrome.
- Amino acids: Building blocks of proteins necessary for the growth, restoration and maintenance of tissues of the body. Bades may contain both replaceable and essential amino acids.
- Fatty acids: Necessary for the health of the heart, brain and other organs. Omega-3 and omega-6 fatty acids are especially valuable.
- Food fibers: Unbertable carbohydrates that contribute to the normalization of digestion and maintain the health of the intestine.
- Probiotics: Living microorganisms that have a positive effect on the intestinal microflora.
- Prebiotics: Substances that stimulate the growth and activity of beneficial bacteria in the intestines.
- Plant extracts: Concentrated forms of biologically active substances obtained from plants. For example, extracts of green tea, ginseng, echinacea, ginkgo biloba and others.
- Other biologically active substances: Coenzyme Q10, Carnitine, Creatin, Chondroitin, Glucosamine and other substances that have useful properties for the body.
What are dietary supplements for? The main goals of application
The use of dietary supplements can be justified in the following cases:
- Filling a deficiency of nutrients: Unstable nutrition, diets, diseases and other factors can lead to a deficiency of vitamins, minerals and other necessary substances. Bades can help replenish these shortages.
- Health support and disease prevention: Some dietary supplements have antioxidant, anti -inflammatory, immunomodulating and other useful properties that can help maintain health and reduce the risk of various diseases.
- Improving the adaptive capabilities of the body: Bades can help the body adapt to stress, physical activity, adverse environmental conditions and other factors.
- Improving sports results: Some dietary supplements, such as creatine, cornitine and protein supplements, can help improve sports results, increase muscle mass and accelerate recovery after training.
- Correction of metabolic disorders: Bades can be used to correct some metabolic disorders, such as an increased level of cholesterol or blood sugar.
- Normalization of digestion: Probiotics and prebiotics can help normalize intestinal microflora and improve digestion.
Chapter 2: myths and misconceptions about dietary supplements
Around the dietary supplements there are many myths and delusions that often form a negative attitude to this category of products. We will analyze the most common of them.
Myth 1: Dietary dietary supplements are medicines
This is one of the most common misconceptions. As already mentioned, dietary supplements are food products, not medicines. They are not intended for the treatment of diseases, but are aimed at maintaining health and preventing diseases. Medicines undergo strict clinical trials and prove their effectiveness and safety in the treatment of specific diseases, while dietary supplements do not require such stringent registration and control requirements.
Myth 2: Dietary dietary supplements are useless and do not have any effect
This myth is also not true. Many dietary supplements containing vitamins, minerals, amino acids and other biologically active substances can have a positive effect on the body, especially with a deficiency of these substances. However, it is important to understand that the effect of the use of dietary supplements may not be as fast and pronounced as from drugs. In addition, the effectiveness of dietary supplements can depend on the individual characteristics of the body, dosage and product quality.
Myth 3: dietary supplements can replace good nutrition
This is a dangerous delusion. Bades are an addition to the diet, and not its replacement. Full nutrition, including a variety of products, is the basis of health. Bades can help replenish the deficiency of individual substances, but they cannot replace all the necessary nutrients that are contained in food.
Myth 4: Dans are safe and have no side effects
Although dietary supplements are not medicines, they can still cause side effects, especially if the recommended dosage is incorrectly used or exceeded. Some dietary supplements can interact with drugs, worsen the course of certain diseases or cause allergic reactions. Therefore, before using dietary supplements, it is recommended to consult a doctor.
Myth 5: All dietary supplements are equally effective
This is wrong. The effectiveness of dietary supplements depends on many factors, including the composition, dosage, quality of raw materials, production technology and individual characteristics of the body. Not all dietary supplements presented on the market correspond to the declared composition and contain the necessary concentrations of biologically active substances. Therefore, it is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products.
Myth 6: Dietary supplements are a way of deception and profit on consumers
Although there really are unscrupulous manufacturers in the dietary supplement market who produce poor -quality products or mislead consumers, this does not mean that all dietary supplements are deception. There are many companies that produce high -quality and effective dietary supplements that help people maintain health and improve the quality of life. It is important to critically evaluate information about dietary supplements and choose products from trusted manufacturers.
Myth 7: dietary supplements are necessary for everyone and everyone
This statement is not true. Dietary supplements are necessary only for those who experience a deficiency of certain nutrients or have certain health problems. Healthy people who eat fully, dietary supplements may not be needed. Before using dietary supplements, it is recommended to consult a doctor to determine if you have a need to take them.
Myth 8: the larger the dosage of the dietary supplement, the better the effect
This is a dangerous delusion. Exceeding the recommended dosage of dietary supplements can lead to side effects and negative health consequences. It is important to comply with the recommended dosages indicated on the Bad packaging, and not exceed them without consulting a doctor.
Myth 9: Bades are a “magic tablet” that will solve all health problems
Bades are not a “magic tablet” and cannot solve all health problems. They can help maintain health and prevent diseases, but cannot replace full treatment, a healthy lifestyle and proper nutrition.
Myth 10: Bad can be taken without consultation with a doctor
Although dietary supplements are not medicines, it is recommended to consult a doctor before use. The doctor can evaluate your health status, determine if you have the need to receive dietary supplements, and choose the most suitable product and dosage for you.
Chapter 3: Classification of dietary supplements
Bades are classified according to various signs, including the composition, form of release, functional purpose and target audience.
Classification by composition:
- Monocomponent dietary supplements: Contain only one biologically active substance, for example, vitamin D, iron or omega-3 fatty acids.
- Multicomponent dietary supplements: They contain several biologically active substances, for example, a complex of vitamins and minerals or a combination of plant extracts.
Classification in the form of release:
- Tablets: A solid derivative form intended for oral use.
- Capsules: A solid gelatin membrane containing powder, granules or liquid with biologically active substances.
- Powders: Small particles intended for dissolution in water or other liquid before use.
- Liquids: Solutions, suspensions or emulsions intended for oral use.
- Chewing tablets and loafers: A solid dosage form designed for resorption in the mouth.
- Bars and drinks: Food products enriched with biologically active substances.
Classification by functional purpose:
- Vitamin dietary supplements: Contain vitamins necessary to maintain health and prevent vitamins deficiency.
- Mineral dietary supplements: Contain minerals necessary to maintain the health of bones, teeth, nervous system and other body functions.
- Bades to maintain immunity: Contain substances that strengthen the immune system and increase the body’s resistance to infections.
- Bades to improve digestion: They contain probiotics, prebiotics and other substances that normalize the intestinal microflora and improve digestion.
- Bades to maintain the health of the heart and blood vessels: Contain substances that reduce cholesterol that improve blood circulation and strengthen the walls of blood vessels.
- Bades to maintain the health of joints and bones: Contain chondroitin, glucosamine and other substances that strengthen joints and bones.
- Bades to maintain the health of the skin, hair and nails: Contain vitamins, minerals and other substances necessary for the health of the skin, hair and nails.
- Bades to increase energy and performance: Contain substances that stimulate the nervous system and increase the level of energy.
- Dietary diets for weight loss: Contain substances that suppress appetite, accelerating metabolism and burning fat.
Classification by the target audience:
- Bad for children: Contain vitamins, minerals and other substances necessary for the growth and development of the child’s body.
- Bad for pregnant women and lactating women: Contain vitamins, minerals and other substances necessary to maintain the health of the mother and child.
- Bad for the elderly: Contain vitamins, minerals and other substances necessary for maintaining health and prevention of age -related diseases.
- Bad for athletes: Contain substances that improve sports results that increase muscle mass and accelerate recovery after training.
- Bad for women: Contain substances that support female health and hormonal balance.
- Bad for men: Contain substances that support male health and potency.
Chapter 4: Dad Select Rules
The choice of dietary supplements is a responsible process that requires an attentive approach and a critical evaluation of information. In order not to make a mistake in choosing and getting the maximum benefit from the use of dietary supplements, it is recommended to comply with the following rules:
1. Consultation with a doctor:
Before taking any dietary supplement, it is recommended to consult a doctor. The doctor can evaluate your health status, determine if you have the need to receive dietary supplements, and choose the most suitable product and dosage for you. It is especially important to consult a doctor if you have any chronic diseases, you take medicines or pregnant or breastfeed.
2. Study of the composition of the dietary supplement:
Carefully study the composition of the dietary supplement indicated on the packaging. Pay attention to the content of biologically active substances, their dosage and the form of release. Make sure that there are no ingredients for which you may have an allergy or individual intolerance to.
3. Choosing a manufacturer:
Give preference to dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Study the reputation of the manufacturer, read the reviews of other consumers and check for the availability of quality certificates for products.
4. Checking the availability of quality certificates:
Make sure that dietary supplements have quality certificates confirming its safety and compliance with the declared composition. In Russia, all dietary supplements must undergo state registration and have a certificate of state registration (SGR).
5. Attention to price:
The price of dietary supplements can be an indicator of its quality. Too low price may indicate poor -quality raw materials or violation of production technology. However, high price does not always guarantee high quality. Compare prices for similar dietary supplements from different manufacturers and choose the optimal price ratio.
6. Study of information about the dietary supplement:
Study information about dietary supplements from various sources, including scientific articles, reviews and consumer reviews. Critically evaluate the information and do not trust advertising that promises a miraculous effect.
7. Compliance with recommendations for use:
Strictly follow the recommendations for the use of dietary supplements indicated on the packaging. Do not exceed the recommended dosage and do not take dietary supplement longer than the recommended period without consulting a doctor.
8. Bad storage:
Keep the dietary supplement in accordance with the manufacturer’s recommendations indicated on the packaging. Typically, dietary supplements are recommended to be stored in dry, cool and protected place from the light, inaccessible to children.
9. Evaluation of the effect of use:
After the start of taking Bad, carefully monitor your health state and evaluate the effect of use. If you notice any side effects or a deterioration in health, stop taking a dietary supplement and consult a doctor.
10. Critical attitude to promises:
Do not trust promises about the instant and miraculous effect of the use of dietary supplements. Bades are not a “magic pill”, and to achieve a positive result, you need to observe a healthy lifestyle, eat right and engage in physical exercises.
Chapter 5: Review of popular dietary supplements and their application
The dietary supplement market offers a wide range of products designed to solve various problems. Consider the most popular dietary supplements and their application:
1. Vitamin D:
Vitamin D is necessary to maintain the health of bones, teeth, immune system and other body functions. Vitamin D deficiency can lead to rickets in children, osteoporosis in adults and other diseases. Vitamin D is recommended to be taken as a dietary supplement in the winter season, when solar activity is reduced, as well as people living in the northern regions.
Application:
- Prevention and treatment of vitamin D. deficiency.
- Maintaining the health of bones and teeth.
- Strengthening the immune system.
- Reducing the risk of developing certain diseases, such as cancer, diabetes and cardiovascular diseases.
2. Omega-3 fatty acids:
Omega-3 fatty acids are necessary for the health of the heart, brain and other organs. They have anti -inflammatory properties, reduce cholesterol and improve blood circulation. Omega-3 fatty acids are recommended to be taken as a dietary supplement to people who do not consume a sufficient amount of fat fish.
Application:
- Maintaining the health of the heart and blood vessels.
- Improving the brain and cognitive functions.
- Reducing inflammation in the body.
- Maintaining health, hair and nails.
3. Probiotics:
Probiotics are living microorganisms that have a positive effect on the intestinal microflora. They help normalize digestion, strengthen the immune system and reduce the risk of developing certain diseases. Probiotics are recommended to be taken as a dietary supplement after taking antibiotics, with dysbiosis and other digestive problems.
Application:
- Normalization of intestinal microflora.
- Improving digestion.
- Strengthening the immune system.
- Reducing the risk of allergies and other diseases.
4. Magnesium:
Magnesium is necessary for the health of the nervous system, muscles, heart and other organs. Magnesium deficiency can lead to fatigue, irritability, muscle cramps and other health problems. Magnesium is recommended to be taken as a dietary supplement to people who have stress playing sports or having sleep problems.
Application:
- Maintaining the health of the nervous system.
- Improving muscle function.
- Normalization of blood pressure.
- Reducing the level of stress and anxiety.
- Improving the quality of sleep.
5. Collagen:
Collagen is a protein that is the main building material for the skin, bones, joints and other body tissues. With age, the production of collagen decreases, which can lead to wrinkles, joint pain and other health problems. Collagen is recommended to be taken as a dietary supplement to maintain the health of the skin, joints and bones.
Application:
- Improving elasticity and skin elasticity.
- Reducing wrinkles.
- Strengthening joints and bones.
- Acceleration of recovery after injuries and operations.
6. Iron:
Iron is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. Iron deficiency can lead to anemia, fatigue, weakness and other health problems. It is recommended to take iron as a dietary supplement to women during pregnancy and menstruation, as well as people suffering from anemia.
Application:
- Prevention and treatment of iron deficiency.
- Maintaining the normal level of hemoglobin.
- Improving energy metabolism.
- Reducing fatigue and weakness.
7. Zinc:
Zinc is necessary for the immune system, healing of wounds, growth and development of the body. Zinc deficiency can lead to a decrease in immunity, a deterioration in the condition of the skin and hair, as well as other health problems. It is recommended to take zinc as a dietary supplement to strengthen the immune system, accelerate the healing of wounds and maintain the health of the skin, hair and nails.
Application:
- Strengthening the immune system.
- Acceleration of wound healing.
- Maintaining health, hair and nails.
- Improving reproductive function.
8. Glucosamine and chondroitin:
Glucosamine and chondroitin are substances that are construction blocks of cartilage. They help to restore cartilage, reduce pain and inflammation in the joints. Glucosamine and chondroitin are recommended to be taken as a dietary supplement to people suffering from arthritis, osteoarthrosis and other joint diseases.
Application:
- Reducing pain and inflammation in the joints.
- Restoration of cartilage.
- Improving joint mobility.
- Slow down the progression of arthritis and osteoarthritis.
9. Coenzim Q10:
Coenzyme Q10 is a substance that is involved in the production of energy in the cells of the body. It has antioxidant properties and protects cells from damage. Coenzym Q10 is recommended to take people with heart diseases as a dietary supplement, as well as older people to maintain health and energy.
Application:
- Support for the health of the heart and blood vessels.
- Improving energy metabolism.
- Cell protection from damage.
- Slow down aging processes.
10. Creatine:
Creatine is a substance contained in the muscles and is necessary for the production of energy during intense physical exertion. Creatine is recommended to be taken as a diet athletes to increase muscle mass, strength and endurance.
Application:
- Increase in muscle mass.
- Increased strength and endurance.
- Acceleration of recovery after training.
Chapter 6: Legislative regulation of dietary supplements
Legislative regulation of dietary supplements varies in different countries. In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts.
The basic requirements for dietary supplements in Russia:
- State registration: All dietary supplements produced and imported to Russia must undergo state registration and have a certificate of state registration (SGR).
- Requirements for the composition: The composition of the dietary supplement must comply with safety requirements and not contain substances prohibited for use in food products.
- Production requirements: The production of dietary supplements must comply with the requirements of sanitary norms and rules.
- Marking requirements: Bad marking should contain complete and reliable information about the composition, manufacturer, method of use, contraindications and other important characteristics of the product.
- Quality control: Manufacturers and importers of dietary supplements are required to control the quality of their products.
Responsibility for violation of the legislation on dietary supplements:
For violation of the legislation on dietary supplements, administrative and criminal liability is provided. Violations may include the production and sale of poor -quality or falsified dietary supplements, violation of labeling and advertising requirements, as well as non -compliance with sanitary norms and rules.
International Bad regulation:
In different countries, there are different dietary supplement regulation systems. In some countries, such as the United States, dietary supplements are regulated as food products and do not require preliminary approval before sale. In other countries, such as the European Union, dietary supplements are regulated more strictly and require preliminary notice or registration.
The importance of compliance with dietary supplements:
Compliance with dietary supplements is necessary to ensure the safety and quality of products, protect consumer rights and prevent fraud. Consumers should be careful when choosing dietary supplements and purchasing products only from trusted manufacturers and suppliers.
Chapter 7: Dansh in sports
Bades are widely used in sports to increase sports results, increase muscle mass, accelerate recovery after training and maintain health. However, it is important to understand that not all dietary supplements are effective and safe, and their use should be reasonable and controlled.
The main groups of dietary supplements used in sports:
- Protein supplements: Contain the protein necessary for the growth and restoration of muscles.
- Amino acid complexes: Contain amino acids necessary for the construction and restoration of muscle tissue.
- Creatine: Increases the strength and endurance of muscles.
- Carnitine: Improves fat metabolism and increases the energy level.
- Vitamin-mineral complexes: The deficiency of vitamins and minerals necessary for the normal functioning of the athlete’s body is replenished.
- Energy additives: Contain substances that stimulate the nervous system and increase the level of energy.
- Fathers: Contain substances that accelerate metabolism and burn fat.
- Chondroprotectors: Protect joints and ligaments from damage.
The effectiveness and safety of dietary supplements in sports:
The effectiveness and safety of dietary supplements in sports depend on many factors, including the composition, dosage, product quality, individual characteristics of the body and sport. Some dietary supplements, such as protein additives, creatine and vitamin-mineral complexes, have proven efficiency and safety with proper use. Other dietary supplements, such as fat burners and energy additives, can have side effects and should be used with caution.
Recommendations for the use of dietary supplements in sports:
- Before you start taking dietary supplements, it is recommended to consult a doctor or a sports nutritionist.
- Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
- Strictly follow the recommendations for the use of dietary supplements indicated on the packaging.
- Do not exceed the recommended dosage and do not take dietary supplement longer than the recommended period without consulting a doctor.
- Carefully follow your health and evaluate the effect of the use of dietary supplements.
- Do not rely only on dietary supplements to achieve sports results. It is also important to observe proper nutrition, to train regularly and it is enough to relax.
Risks associated with the use of dietary supplements in sports:
- Falsification: Some dietary supplements may contain substances not indicated on the packaging, including prohibited doping agents.
- Side effects: Some dietary supplements can cause side effects, such as nausea, diarrhea, insomnia, an increase in blood pressure and others.
- Interaction with drugs: Some dietary supplements can interact with medicines, worsening their effectiveness or causing side effects.
- Negative effect on health: Long -term and uncontrolled use of some dietary supplements can negatively affect health.
Alternative ways to increase sports results:
- Proper nutrition: A balanced diet that provides the body with all the necessary nutrients.
- Regular training: A variety of training aimed at developing strength, endurance, speed and other physical qualities.
- Sufficient rest: A full sleep and rest necessary to restore the body after training.
- Psychological training: The ability to cope with stress, motivate yourself and concentrate on achieving goals.
Chapter 8: Bades and Pregnancy
Pregnancy is a special period in a woman’s life, when the body experiences an increased need for vitamins, minerals and other nutrients. Bades can be useful to replenish the deficiency of these substances and maintain the health of the mother and child. However, it is important to understand that not all dietary supplements are safe for pregnant women, and their use should be justified and controlled.
The main vitamins and minerals necessary during pregnancy:
- Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
- Iron: It is necessary for the formation of hemoglobin and the prevention of anemia.
- Calcium: It is necessary for the formation of the bones and teeth of the fetus.
- Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health.
- Iodine: It is necessary for the normal functioning of the thyroid gland of the mother and the development of the fetal brain.
- Omega-3 fatty acids: Necessary for the development of the brain and eye of the fetus.
Safe dietary supplements for pregnant women:
- Folic acid: It is recommended to take all pregnant women in a dosage of 400-800 mcg per day.
- Vitamin-mineral complexes for pregnant women: They contain all the necessary vitamins and minerals in a dosage safe for pregnant women.
- Omega-3 fatty acids: It is recommended to be taken in a dosage of 200-300 mg per day.
- Probiotics: It can be useful for normalizing intestinal microflora and maintaining immunity.
Dietary supplements that should be avoided during pregnancy:
- Vitamin A in high doses: It can cause development defects in the fetus.
- Herbal additives: Many herbal additives have not been investigated for safety during pregnancy and can be harmful to the fetus.
- Fathers: May contain substances that are harmful to pregnant women and fetus.
- Energy additives: May contain substances that stimulate the nervous system and increase blood pressure.
Recommendations for the use of dietary supplements during pregnancy:
- Before taking any dietary supplements during pregnancy, you need to consult a doctor.
- Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
- Strictly follow the recommendations for the use of dietary supplements indicated on the packaging.
- Do not exceed the recommended dosage and do not take dietary supplement longer than the recommended period without consulting a doctor.
- Carefully follow your health and evaluate the effect of the use of dietary supplements.
- Do not rely only on dietary supplements to maintain health during pregnancy. It is also important to observe proper nutrition, regularly visit a doctor and undergo the necessary examinations.
Alternative ways to maintain health during pregnancy:
- Proper nutrition: A balanced diet that provides the body with all the necessary nutrients.
- Regular physical exercises: Moderate physical exercises, such as walking, swimming and yoga, can be useful for maintaining health during pregnancy.
- Sufficient rest: Full sleep and rest necessary to restore the body after physical exertion.
- Avoiding stress: The ability to cope with stress and create a calm and relaxing environment.
Chapter 9: Bad for children
The children’s body needs sufficient vitamins, minerals and other nutrients for growth and development. Bades can be useful to replenish the deficiency of these substances and maintain the health of the child. However, it is important to understand that not all dietary supplements are safe for children, and their use should be justified and controlled.
The main vitamins and minerals necessary for children:
- Vitamin D: It is necessary for the absorption of calcium and the formation of bones and teeth.
- Vitamin A: It is necessary for vision, immunity and cell growth.
- Vitamin C: It is necessary for immunity and wound healing.
- B vitamins B: It is necessary for energy exchange and nervous system.
- Calcium: It is necessary for the formation of bones and teeth.
- Iron: It is necessary for the formation of hemoglobin and the transfer of oxygen.
- Zinc: It is necessary for immunity and cell growth.
- Iodine: It is necessary for the normal functioning of the thyroid gland.
Safe dietary supplements for children:
- Vitamin D: It is recommended to give all children, especially in the winter season.
- Vitamin-mineral complexes for children: They contain all the necessary vitamins and minerals in a dosage safe for children.
- Probiotics: It can be useful for normalizing intestinal microflora and maintaining immunity.
- Omega-3 fatty acids: It can be useful for the development of brain and vision.
Dietary supplements that should be avoided for children:
- Herbal additives: Many herbal additives have not been investigated for safety for children and can be harmful.
- Fathers: May contain substances that are harmful to the child’s body.
- Energy additives: May contain substances that stimulate the nervous system and increase blood pressure.
- Adult dietary supplements: The dosage of vitamins and minerals in adult dietary supplements can be too high for children.
Recommendations for the use of dietary supplements for children:
- Before taking any dietary supplements for a child, you need to consult a pediatrician.
- Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
- Strictly follow the recommendations for the use of dietary supplements indicated on the packaging.
- Do not exceed the recommended dosage and do not give a dietary supplement to the child longer than the recommended deadline without consulting a doctor.
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