How to choose dietary supplements: expert advice
I. Understanding of dietary supplements: what is it and why are they needed?
The dietary supplements, or biologically active additives, are concentrated sources of nutrients, such as vitamins, minerals, amino acids, herbs and other substances designed to supplement the diet. They are not drugs and are not intended for the treatment of diseases. Their main goal is to maintain health, improve well -being and compensate for the lack of certain substances in the body.
A. The difference between dietary supplements and medicines:
The key difference lies in regulatory requirements and standards. Medicines undergo strict clinical trials to confirm efficiency and safety, while dietary supplements are subjected to less rigid control. Manufacturers of dietary supplements are not required to prove their effectiveness, but must guarantee that they do not contain harmful substances and correspond to the declared composition. Medicines are designed to treat, relieve symptoms or prevent diseases, and dietary supplements to maintain health and compensate for nutrient deficiency. Applications on the healing properties of dietary supplements are prohibited.
B. categories of dietary supplements:
Bad can be divided into several main categories depending on their composition and the alleged action:
- Vitamins: Contain one or more vitamins (A, B, C, D, E, K, etc.) to maintain various functions of the body.
- Minerals: Sources of important minerals (calcium, magnesium, iron, zinc, selenium, etc.) necessary for the health of bones, nervous system, immunity and other processes.
- Amino acids: Contain separate amino acids or their complexes necessary for the construction of proteins, hormones and enzymes.
- Herbal additives: They contain extracts of herbs used in traditional medicine for various purposes (calm, support for immunity, improving digestion, etc.).
- Probiotics and prebiotics: Probiotics contain living microorganisms useful for intestinal microflora, and prebiotics serve as food for these microorganisms.
- Omega-3 fatty acids: Sources of polyunsaturated fatty acids important for the health of the heart, brain and joints.
- Enzymes: They contain enzymes that help digest food and absorb nutrients.
- Antioxidants: They protect the body cells from damage by free radicals (vitamin C, vitamin E, selenium, coenzyme Q10, etc.).
- Other specialized additives: Contain substances intended for specific purposes (for example, glucosamine and chondroitin for joint health, melatonin to improve sleep).
C. Objectives accepts Badov:
People accept dietary supplements for various reasons, including:
- Filling a deficiency of nutrients: Compensation of a lack of vitamins, minerals and other substances that occurs due to an unbalanced nutrition, diseases or other factors.
- Maintaining general health and well -being: Improving well -being, increasing energy, strengthening immunity and maintaining the optimal work of various organs and systems.
- Prevention of diseases: Reducing the risk of developing certain diseases, such as osteoporosis, cardiovascular diseases and some types of cancer.
- Improving sports results: An increase in endurance, strength and speed of recovery after training.
- Improving the appearance: Maintaining health, hair and nails.
- Health support in certain life periods: Pregnancy, breastfeeding, elderly age.
II. Criteria for choosing high -quality dietary supplements:
The choice of dietary supplements is a responsible process that requires attention to details. Poor -quality products can be ineffective or even harmful to health.
A. Reputation of the manufacturer:
Choose dietary supplements from famous and reliable manufacturers with a good reputation. Explore the company, learn about its history, production processes and consumer reviews. Companies that openly provide information about their activities and adhere to high quality standards are more reliable. Pay attention to the presence of certificates of conformity and other quality signs.
B. Composition and ingredients:
Carefully study the composition of the dietary supplement. Make sure that it contains exactly the substances that you need, and in a sufficient dosage. Check if there are artificial dyes, flavors, preservatives and other undesirable ingredients in the composition of artificial dyes. Pay attention to the form of ingredients. For example, vitamin D3 is more effective than vitamin D2. Magnesium in the form of citrate or glycinate is better absorbed than magnesium oxide.
B. Certification and quality standards:
Look for dietary supplements that have been certified by independent organizations. This guarantees that the product meets certain quality and safety standards. The most common certificates:
- GMP (Good Manufacturing Practice): Confirms that the manufacturer complies with the rules of production and quality control.
- NSF International: Certification that guarantees that the product corresponds to the declared composition and does not contain harmful impurities.
- USP (United States Pharmacopeia): Quality standards for medicines and food additives.
- Organic certification: Confirms that the product contains organic ingredients.
G. Form of release:
Bades are available in various forms: tablets, capsules, powders, liquids, chewing sweets, etc. The choice of form depends on your preferences and ease of reception. Some forms, such as capsules and liquids, can be better absorbed than tablets.
D. Dosage and reception mode:
Strictly follow the recommendations for the dosage and the reception mode indicated on the Bad package or the recommended doctor. Do not exceed the recommended dose, as this can lead to side effects. Keep in mind that some dietary supplements are better absorbed when eating, while others are on an empty stomach.
E. Lack of contraindications and side effects:
Before starting a bad, make sure that you have no contraindications to its components. Consult a doctor, especially if you have chronic diseases, you take medicines or pregnant/breastfeed. Carefully follow your well -being after the start of the dietary supplement. When any side effects appear (allergic reactions, digestive disorders, etc.) stop taking and consult a doctor.
J. Reviews and recommendations:
Before buying Bad, study the reviews of other consumers. This will help you get an idea of its effectiveness and safety. However, you should not fully rely on reviews, as they can be subjective and biased. Pay attention to the recommendations of doctors and other medical specialists.
Z. Tsen:
The price is not always an indicator of quality. Dear dietary supplements are not necessarily better. Compare the prices of similar products from different manufacturers and pay attention to other selection criteria.
I. Place of purchase:
Buy dietary supplements in proven places, such as pharmacies, specialized healthy meals or official online stores of manufacturers. Avoid buying dietary supplements on dubious sites or from unverified sellers, as it can be counterfeit products.
III. Consultation with a doctor: when is it necessary?
Consultation with a doctor before starting dietary supplements is extremely important in the following cases:
- The presence of chronic diseases: In the presence of chronic diseases (diabetes, cardiovascular diseases, kidney and liver diseases, etc.), dietary supplements can interact with medicines or aggravate the state of health.
- Medication: Bades can interact with medicines by changing their effectiveness or causing side effects.
- Pregnancy and breastfeeding: During pregnancy and breastfeeding, it is necessary to carefully approach the choice of dietary supplements, as they can affect the health of the mother and child.
- Elderly age: In old age, the body is more sensitive to the action of dietary supplements, so you must be careful and consult a doctor.
- Allergic reactions: If you have an allergy to any products or substance, before taking the dietary supplement, you need to make sure that it does not contain allergens.
- Ugly symptoms: If you experience any unclear symptoms, before taking a dietary supplement, you must consult a doctor to establish a diagnosis and exclude serious diseases.
The doctor will be able to evaluate your state of health, determine the need to take dietary supplements, choose the optimal composition and dosage, and also control the possible side effects. Do not self -medicate and do not take dietary supplements without consulting a doctor.
IV. Common mistakes when choosing dietary supplements:
- Self -medication: Reception of dietary supplements without consulting a doctor.
- Ignoring contraindications: Reception of dietary supplements in the presence of contraindications.
- Exceeding the recommended dose: An increase in dose of dietary supplements in the hope of a faster effect.
- Buying dietary supplements from unverified sellers: The risk of acquiring counterfeit products.
- Blind faith with advertising: Rely only on advertising promises without taking into account other factors.
- Waiting for an instant result: Bades do not act instantly, it takes time to achieve the effect.
- Ignoring side effects: Do not pay attention to side effects and continue to take dietary supplements.
- Replacing good nutrition dietary supplements: The dietary supplements should supplement, and not replace good nutrition.
- Simultaneous intake of a large number of dietary supplements: The risk of interaction between the components of dietary supplements and the occurrence of side effects.
- Incorrect storage of dietary supplements: Violation of storage conditions can lead to a decrease in the efficiency or damage to the dietary supplement.
V. Examples of specific dietary supplements and recommendations for their choice:
A. Vitamin D:
Vitamin D is necessary for the health of bones, immunity and other body functions. Most people experience vitamin D, especially in winter.
- Form: Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol).
- Dosage: The dosage depends on the level of vitamin D in the blood. It is usually recommended to take 1000-5000 IU per day.
- Manufacturer: Choose vitamin D from well -known manufacturers with a good reputation.
- Certification: Look for vitamin D that has been certified by independent organizations.
- Recommendations: Take vitamin D with fatty foods for better absorption.
B. Omega-3 fatty acids:
Omega-3 fatty acids are important for the health of the heart, brain and joints.
- Form: Fish oil, croil oil, linseed oil. Fish oil contains EPA and DHA, which are the most important omega-3 fatty acids. Crill oil also contains EPA and DHA, as well as antioxidant Astaxantin. Flax oil contains ALA, which the body must transform into EPA and DHA.
- Dosage: It is recommended to take 1-2 grams EPA and DHA per day.
- Manufacturer: Choose fish oil from manufacturers that guarantee the purity of the product and the absence of heavy metals.
- Certification: Look for fish oil that has been certified by independent organizations such as ifos (International Fish Oil Standards Program).
- Recommendations: Take fish oil with food to avoid fishing.
V. Probiotics:
Probiotics are useful for intestinal microflora, immunity and digestion.
- Strains: Choose probiotics containing various strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium.
- Number of bacteria: It is recommended to take probiotics containing at least 1 billion CO (colony -forming units) per dose.
- Manufacturer: Choose probiotics from manufacturers that guarantee the survival of bacteria in the acidic environment of the stomach.
- Certification: Look for probiotics that have been certified by independent organizations.
- Recommendations: Keep probiotics in the refrigerator to preserve their vitality.
G. Magnesium:
Magnesium is necessary for the health of bones, nervous system, muscles and other body functions.
- Form: Magnesium citrate, magnesium glycinate, magnesium tronate. These forms of magnesium are better absorbed than magnesium oxide.
- Dosage: It is recommended to take 200-400 mg of magnesium per day.
- Manufacturer: Choose magnesium from famous manufacturers with a good reputation.
- Certification: Look for magnesium that has been certified by independent organizations.
- Recommendations: Take magnesium with food to improve its absorption.
VI. The future of dietary supplements: new trends and development.
The dietary supplement market is constantly developing, new ingredients, technologies and forms of release appear.
A. Personalized dietary supplements:
The direction of personalized dietary supplements is developing, based on the individual needs of the body, defined using genetic tests, blood tests and other methods. This allows you to select the optimal composition and dosage of dietary supplements for each person.
B. Nanotechnology in dietary supplements:
Nanotechnologies are used to improve the assimilation and efficiency of dietary supplements. For example, nanoparticles allow for nutrients directly to the cells of the body.
B. New ingredients:
New ingredients appear, such as postbiotics (productivity products of probiotics), which have a beneficial effect on the health of the intestines and the whole organism.
G. Sustainable production of dietary supplements:
Interest in the sustainable production of dietary supplements using environmentally friendly sources of raw materials and technologies is growing.
VII. Legislation and regulation of dietary supplements in Russia.
The regulation of dietary supplements in Russia is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades are subject to state registration, which confirms their compliance with security requirements. However, unlike drugs, dietary supplements do not go through clinical trials to confirm effectiveness. Bad manufacturers are responsible for the safety and quality of their products. It is important to remember that statements about the healing properties of dietary supplements are prohibited.
VIII. Useful resources and organizations.
- Rospootrebnadzor: The official website of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare.
- Association of manufacturers and consumers of dietary supplements: An organization representing the interests of producers and consumers of dietary supplements in Russia.
- National Research Institute for Nutrition RAMS: Scientific institution engaged in research in the field of nutrition.
- WebMD: Authoritative medical site containing information about health and nutrition.
- Mayo Clinic: MAYO Clinic is a leading American medical organization that provides health information.
IX. Final advice.
The choice of dietary supplements is an individual process that requires a conscious approach. Consider your needs, health status, manufacturer’s reputation, product composition, certification and doctor’s recommendations. Do not self -medicate and do not rely only on advertising. Remember that dietary supplements are an addition to a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep. With the right choice and use of dietary supplements, they can help maintain health and improve well -being. Always consult a doctor before taking any dietary supplements.