How to take dietary supplements and vitamins correctly: a detailed leadership
I. Understanding of dietary supplements and vitamins: Fundamentals
Before delving into the rules of admission, it is necessary to clearly understand what dietary supplements and vitamins, their differences and role in the body are.
1.1. What are dietary supplements (biologically active additives)?
Biologically active additives (dietary supplements) are not drugs. These are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are designed to replenish the deficiency of nutrients (vitamins, minerals, amino acids, fatty acids, dietary fiber, etc.) in the diet, support and improve the work of organs and systems of the body, as well as increase its resistance to adverse environmental factors.
The composition of the dietary supplement may include:
- Vitamins and vitamin -like substances: A, D, E, C, B-groups, coenzyme Q10, lipoic acid, etc.
- Minerals: Calcium, magnesium, iron, zinc, selenium, chromium, iodine, etc.
- Amino acids: Glycin, Taurin, L-Carnitin, BCAA, etc.
- Plant extracts: Extracts of echinacea, ginkgo biloba, ginseng, milk thistle, etc.
- Probiotics and prebiotics: Lactobacteria, bifidobacteria, inulin, etc.
- Food fibers: Fiber, pectin, guar, etc.
- Omega-3 and omega-6 fatty acids: Eicopentenic acid (EPA), non -combusage acid (DHA), etc.
- Enzymes: Amylase, protease, lipase and more.
It is important to understand that dietary supplements are not intended for the treatment of diseases. They are designed to maintain health and prevention of scarce conditions.
1.2. What are vitamins?
Vitamins are organic compounds necessary for the normal life of the body in small quantities. They are not synthesized by the body (or synthesized in insufficient quantities) and should come with food or in the form of additives.
Vitamins are divided into two main groups:
- Fat -soluble: A, D, E, K. They accumulate in the body fat.
- Water -soluble: B-groups (B1, B2, B3, B5, B6, B7, B9, B12) and C. They do not accumulate in the body and should come daily.
The functions of vitamins are diverse. They participate in:
- Metabolism: Adjust the metabolism.
- Growth and development: Provide normal growth and development of tissues.
- Immune function: Support the immune system.
- Protection against free radicals: Have antioxidant properties.
- Nervous system: Provide the normal functioning of the nervous system.
1.3. Differences of dietary supplements and medicines:
The key difference between dietary supplements and drugs is to prescribe and regulation.
| Characteristic | Bad | Medicines |
|---|---|---|
| Appointment | Maintaining health, prevention of nutrient deficiency. | Treatment, prevention and diagnosis of diseases. |
| Regulation | Less strict than for drugs. Registration, not clinical trials. | Strict control, mandatory clinical trials to confirm efficiency and safety. |
| Evidence base | Often limited. Efficiency may not be confirmed by strict scientific research. | An extensive evidence base is required, confirming efficiency and safety. |
| Marking | The composition, method of application, contraindications are indicated. Indications for use are not indicated (only in the framework of health maintenance). | Indications for use, dosage, contraindications, side effects are indicated. |
| Sale | In pharmacies, specialized stores, online. | Mostly in pharmacies (according to a recipe or without a recipe). |
1.4. The need to receive dietary supplements and vitamins:
To determine whether you need dietary supplements and vitamins, only a doctor can only a doctor on the basis of an analysis of your diet, health and test results.
Factors that increase the need for dietary supplements and vitamins:
- Unstable nutrition: Restrictive diets, fast food, lack of fresh fruits and vegetables.
- Age: Older people often experience difficulties with the assimilation of nutrients.
- Pregnancy and lactation: An increased need for vitamins and minerals for the development of the fetus and maintaining lactation.
- Chronic diseases: Some diseases can violate the absorption of nutrients or increase their consumption.
- Taking drugs: Some drugs can interact with vitamins and minerals, worsening their absorption or increasing their excretion from the body.
- Intensive physical activity: Athletes and people involved in heavy physical labor need more nutrients.
- Accommodation in environmentally unfavorable regions: Environmental pollution can increase the need for antioxidants.
- Vegetarianism and veganism: It is necessary to compensate for the deficiency of vitamin B12, iron, zinc and other nutrients.
II. How to choose dietary supplements and vitamins:
The choice of dietary supplements and vitamins is a responsible step that requires attention and awareness.
2.1. Consultation with a doctor:
The first and most important step is a consultation with a doctor. The doctor will be able to evaluate your health status, identify possible deficits and determine which dietary supplements and vitamins you need. The independent intake of dietary supplements and vitamins can be not only ineffective, but also dangerous.
2.2. Study of the composition:
Carefully study the composition of a dietary supplement or vitamin complex. Pay attention to:
- Active ingredients: Make sure they meet your needs.
- Dosage: Make sure the dosage corresponds to the recommended daily norm or the doctor’s recommendations.
- Output form: Some forms of vitamins and minerals are better absorbed than others. For example, vitamin D3 is better absorbed than vitamin D2. Magnesium in the form of citrate or glycinate is absorbed better than in the form of an oxide.
- Excipients: Pay attention to the presence of allergens, artificial dyes, flavors and preservatives.
- Availability of quality certificates: Make sure that the dietary supplement is certified and complies with quality standards.
2.3. The selection of the manufacturer:
Give preference to well -known and trusted manufacturers with a good reputation. Study reviews about the manufacturer and its products. Pay attention to the availability of quality certificates and compliance with GMP standards (good manufactoring practice).
2.4. Output form:
The form of the release of dietary supplements or vitamin can affect its digestibility and ease of use.
- Tablets: The most common form of release.
- Capsules: Gelatin or vegetarian. May contain powder or liquid.
- Chewing tablets: Convenient for children and people who have difficulty swallowing.
- Liquids (syrups, drops): Easy to dose and accept.
- Powders: You can add to drinks or food.
- Soluble tablets (sparkles): They quickly dissolve in water and easily absorbed.
2.5. Interaction with drugs:
Some dietary supplements and vitamins can interact with drugs, changing their effectiveness or causing side effects. Be sure to inform your doctor about all your medicines and dietary supplements to avoid undesirable consequences.
Examples of interactions:
- Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
- St. John’s wort: It can reduce the effectiveness of many drugs, including antidepressants, contraceptive tablets and HIV treatment drugs.
- Grapefruit juice: It can strengthen or weaken the effect of certain drugs.
- Iron: It can reduce the effectiveness of tetracycline antibiotics.
2.6. Individual features:
Consider your individual characteristics when choosing dietary supplements and vitamins.
- Allergies: If you have an allergy to any products or substances, carefully study the composition of the dietary supplement to avoid an allergic reaction.
- Chronic diseases: Some diseases may affect the assimilation or need for vitamins and minerals.
- Age: The need for vitamins and minerals changes with age.
- Floor: Women and men have different needs for vitamins and minerals. For example, women need more iron, especially during menstruation.
III. Rules for taking dietary supplements and vitamins:
Compliance with the rules for receiving dietary supplements and vitamins is the key to their effectiveness and safety.
3.1. Dosage:
Strictly observe the recommended dosage indicated on the package or prescribed by a doctor. Exceeding the dosage can lead to undesirable side effects.
3.2. Reception time:
The time of admission of dietary supplements or vitamin can affect its digestibility.
- Fatable vitamins (A, D, E, K): Better absorbed from food containing fats. It is recommended to take during food containing healthy fats (avocados, nuts, olive oil).
- Water-soluble vitamins (B-groups, c): You can take on an empty stomach or during meals.
- Iron: On an empty stomach is better absorbed, but can cause discomfort in the stomach. In this case, you can take with a small amount of food. Avoid simultaneous intake with dairy products, tea and coffee, as they can worsen the absorption of iron. Vitamin C improves iron absorption.
- Calcium: It is better absorbed in small doses (500 mg) during the day. Take with food containing vitamin D. Avoid simultaneous use with iron.
- Magnesium: It is better absorbed in the evening.
- Probiotics: It is better to take on an empty stomach or before bedtime.
3.3. Wrink with water:
Drink dietary supplements and vitamins with a sufficient amount of water (150-200 ml).
3.4. Compatibility:
Do not take several dietary supplements and vitamins at the same time without consulting a doctor. Some vitamins and minerals can compete with each other for assimilation.
Examples of incompatible combinations:
- Calcium and iron: Calcium can reduce the absorption of iron.
- Zinc and copper: Zinc in high doses can reduce copper assimilation.
- Magnesium and calcium: Take at different times of the day.
- Vitamin C and vitamin B12: High doses of vitamin C can destroy vitamin B12.
3.5. Duration of admission:
The duration of the reception of dietary supplements and vitamins depends on your individual needs and the doctor’s recommendations. Some vitamins and minerals can be taken constantly, while others can only be courses.
3.6. Storage conditions:
Keep dietary supplements and vitamins in accordance with the instructions on the packaging. Usually it is a dry, cool and dark place, inaccessible to children.
3.7. Side effects:
Carefully follow your condition during the reception of dietary supplements and vitamins. When any side effects appear (nausea, vomiting, diarrhea, skin rash, headache, etc.) stop taking and consult a doctor.
3.8. Bad and food:
The best way to produce vitamins and minerals is a balanced and diverse diet. Bades and vitamins should be considered as an addition to the diet, and not as a replacement for good nutrition.
3.9. Reaction tracking:
Keep a diary of receiving dietary supplements and vitamins, noting the dosage, reception time, your sensations and any side effects. This will help you and your doctor evaluate the effectiveness and safety of admission.
IV. Special population groups and dietary supplements/vitamins:
The needs for vitamins and minerals may differ in different groups of the population.
4.1. Pregnant and lactating women:
Pregnant and lactating women need an increased amount of vitamins and minerals, such as folic acid, iron, calcium, vitamin D and iodine. Reception of specialized vitamin complexes for pregnant women and lactating women is recommended after consulting a doctor.
4.2. Children:
Children need a sufficient amount of vitamins and minerals for normal growth and development. Children’s vitamin complexes must correspond to the age and needs of the child. It is important not to exceed the recommended dosage.
4.3. Elderly people:
Older people often experience difficulties with the assimilation of nutrients and may need additional vitamins and minerals, such as vitamin D, vitamin B12, calcium and magnesium.
4.4. Vegetarians and vegans:
Vegetarians and vegans must pay special attention to obtaining a sufficient amount of vitamin B12, iron, zinc, calcium, vitamin D and omega-3 fatty acids. If necessary, the appropriate additives should be taken.
4.5. Athletes:
Athletes need more vitamins and minerals to maintain high physical activity and recovery after training. Important vitamins and minerals for athletes are group B, vitamin C, vitamin D, iron, magnesium and zinc.
V. Myths and errors about dietary supplements and vitamins:
There are many myths and misconceptions about dietary supplements and vitamins. It is important to critically treat information and trust only proven sources.
5.1. Myth: “The more vitamins, the better.”
Reality: the excess of the recommended dosage of vitamins and minerals can be dangerous and lead to side effects. This is especially true for fat -soluble vitamins (A, D, E, K) that accumulate in the body.
5.2. Myth: “Vitamins from natural products are better than synthetic.”
Reality: synthetic vitamins, as a rule, are identical in structure and functions of vitamins obtained from natural products. It is important to choose high -quality dietary supplements from trusted manufacturers.
5.3. Myth: “Vitamins treat all diseases.”
Reality: Vitamins are not a cure for all diseases. They support the health and prevention of scarce conditions, but cannot replace full treatment.
5.4. Myth: “Bada is a safe alternative to drugs.”
Reality: dietary supplements do not pass the same strict control as drugs. They can interact with drugs and cause side effects.
5.5. Myth: “Everyone needs to take polyvitamins.”
Reality: taking polyvitamins is not always necessary. It can be useful to people with a deficiency of nutrients or an increased need for vitamins and minerals. In most cases, a balanced diet provides the body with all the necessary substances.
VI. Quality control and safety of dietary supplements:
It is important to choose dietary supplements that have undergone quality control and meet safety requirements.
6.1. Certification:
Pay attention to the availability of quality certificates on the Bad packaging.
6.2. GMP (Good Manufacturing Practice):
Choose dietary supplements made in accordance with GMP standards. This guarantees that the product was produced in accordance with high quality and safety standards.
6.3. Forter research:
Some manufacturers conduct third -party studies of their products to confirm their quality and effectiveness.
6.4. Reviews and recommendations:
Study reviews about the dietary supplement and manufacturer. Ask for recommendations from a doctor or pharmacist.
VII. Conclusion:
The correct intake of dietary supplements and vitamins is an important step towards maintaining health and well -being. Do not forget to consult a doctor, carefully study the composition and comply with the reception rules. Remember that dietary supplements and vitamins are an addition to a balanced diet and a healthy lifestyle, and not their replacement.
VIII. Examples of specific dietary supplements and vitamins and recommendations for admission (general, do not replace the doctor’s consultation):
8.1. Vitamin D:
- For what: Maintaining the health of bones, immune system, nervous system.
- How to accept: Better with fatty foods for better absorption. The dosage depends on the level of vitamin D in the blood and the doctor’s recommendations. Usually 2000-5000 IU per day for adults with deficiency.
- Peculiarities: It is especially important in the winter season, when there is little sunlight.
- Form: D3 (cholecalciferol) is better absorbed than D2 (ergocalciferol).
8.2. Omega-3 fatty acids (EPA and DHA):
- For what: Maintaining the health of the cardiovascular system, brain, vision, decrease in inflammation.
- How to accept: With food containing fats for better assimilation.
- Dosage: Depends on the content of EPA and DHA in the capsule. It is usually recommended 1-3 grams per day.
- Peculiarities: It is important to choose a quality product from a reliable manufacturer in order to avoid pollution with heavy metals.
8.3. Magnesium:
- For what: Maintaining the health of the nervous system, muscles, heart, regulation of blood sugar.
- How to accept: In the evening, to help relax and improve sleep.
- Form: Magnesium citrate or magnesium glycinate is well absorbed. Magnesium oxide is absorbed worse.
- Dosage: Depends on the form of magnesium and individual needs. Usually 200-400 mg per day.
8.4. Probiotics:
- For what: Maintaining intestinal health, strengthening the immune system.
- How to accept: On an empty stomach or before bedtime, to avoid the effects of gastric juice.
- Peculiarities: It is important to choose probiotics containing various strains of beneficial bacteria.
- Dosage: Depends on the quantity of the colony -forming units (CFU) in the capsule.
8.5. Iron:
- For what: Oxygen transport in the blood, maintenance of energy.
- How to accept: On an empty stomach, drinking water with vitamin C. Avoid simultaneous intake with dairy products, tea and coffee.
- Peculiarities: Often causes constipation. You can take iron in the form of bislycinate, which is less irritating the stomach.
- Dosage: Depends on the level of iron in the blood and the recommendations of the doctor.
8.6. Vitamin C:
- For what: Support for the immune system, antioxidant protection, improvement of iron absorption.
- How to accept: You can take at any time of the day.
- Peculiarities: Vitamin C is water -soluble, so excess is excreted from the body.
- Dosage: Usually 500-1000 mg per day.
8.7. B vitamins B:
- For what: Maintaining the health of the nervous system, energy metabolism.
- How to accept: You can take at any time of the day.
- Peculiarities: It is important to choose group B vitamins in active forms (for example, methylcobalamin instead of cyanocobalamin for B12).
- Dosage: Depends on the specific vitamin of group B.
It is important to remember that this information is presented for acquaintance purposes and does not replace the consultation with the doctor. Before taking any dietary supplements and vitamins, you need to consult a specialist!
IX. List of useful links for further study (in Russian):
- Rospootrebnadzor: The official website of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare. Search for information about dietary supplements and their registration.
- Wikipedia: Articles about vitamins and dietary supplements (should be critical of information and check it according to other sources).
- Sites of medical centers and clinics: Often publish articles on health and nutrition, including vitamins and dietary supplements.
- Sites dedicated to a healthy lifestyle and nutrition: They contain a lot of information about vitamins and dietary supplements, but the reliability of information should be verified.
X. Check List before starting dietary supplements and vitamins:
- [ ] He consulted with a doctor.
- [ ] I passed the necessary tests (if recommended by a doctor).
- [ ] I determined the purpose of the intake of dietary supplement/vitamin.
- [ ] I studied the composition of the dietary supplement/vitamin.
- [ ] I chose a reliable manufacturer.
- [ ] I learned about possible interactions with drugs.
- [ ] I read the instructions for use.
- [ ] I know the dosage and time of admission.
- [ ] I am sure in the conditions of storage of dietary supplements/vitamin.
- [ ] I know about possible side effects.
- [ ] Ready to monitor your reaction to dietary supplement/vitamin.
Compliance with this checklist will help you make a conscious and safe choice.