Bades and health: is it worth taking?

Bades and health: is it worth taking? An extensive analysis of the benefits, risks and evidence base

Dietary supplements, or biologically active additives, have become an integral part of a modern health culture. From the shelves of pharmacies to online stores, they promise to improve well-being, make up for deficits and even prevent diseases. However, the question of their effectiveness and safety remains controversial, requiring a thorough analysis and a critical approach. Should you take dietary supplements? The answer depends on many factors, including individual needs, health status, product choice and understanding of the evidence base.

I. What are dietary supplements and how do they differ from drugs?

Bades are concentrates of natural or natural biologically active substances that are intended for direct intake with food or introduction into food products. They can be represented in various forms: tablets, capsules, powders, solutions, extracts, etc. The key difference between dietary supplements and drugs is their purpose and regulatory status.

• Purpose: Bades are not intended for the treatment, diagnosis or prevention of diseases. They are used to maintain health, replenish nutrient deficiency and increase the body’s resistance. Medicines, on the contrary, are designed for the treatment and prevention of diseases, as well as to alleviate their symptoms.

• Regulatory status: Medicines undergo strict clinical trials confirming their effectiveness and safety, before being allowed for sale. The process of registering dietary supplements is less strict and does not require mandatory clinical research. They are recorded as food and must comply with the safety requirements of food products.

• Requirements for the composition: Medicines have a clearly defined composition and dosage of active substances. The composition of dietary supplements can be more variable, and the dosage of active substances is often lower than in drugs.

• Legislation: Each country has its own regulatory acts governing the production and sale of dietary supplements. It is important to consider that the requirements for dietary supplements can differ significantly in different countries. In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).

II. Classification of dietary supplements:

There are many ways to classify dietary supplements based on various criteria, such as the composition, form of release, purpose and mechanism of action.

• By composition:

  • Vitamin complexes: Contain various vitamins necessary for the normal functioning of the body.
  • Mineral complexes: They contain minerals such as calcium, magnesium, iron, zinc and others necessary to maintain the health of bones, muscles, nervous system and other organs.
  • Plant preparations (herbal preparations): Contain extracts or powders of various plants with biological activity. Examples: echinacea, ginseng, St. John’s wort.
  • Amino acids: Contain amino acids that are building proteins. Examples: creatine, glutamine, BCAA.
  • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial microflora (prebiotics).
  • Omega-3 fatty acids: Contain polyunsaturated fatty acids that are important for the health of the heart, brain and joints.
  • Enzymes: Contain enzymes that contribute to digestion of food.
  • Food fibers: Contain undigested carbohydrates that contribute to the normalization of the intestinal.
  • Combined drugs: Contain a combination of several of the above components.

• By the form of release:

  • Tablets: Convenient and common form of release.
  • Capsules: May contain powder, oil or liquid.
  • Powders: Dissolve in water or other liquids.
  • Solutions: Ready to use liquid.
  • Extracts: Concentrated extracts from plants.
  • Bars, drinks and other foods: Contain added biologically active substances.

• By purpose:

  • To maintain immunity: They contain vitamins, minerals and plant extracts that contribute to the strengthening of the immune system.
  • To improve digestion: Contain probiotics, prebiotics, enzymes and dietary fiber.
  • For the health of the heart and blood vessels: Contain omega-3 fatty acids, vitamins of group B and other substances.
  • For joint health: Contain glucosamine, chondroitin and other substances.
  • To improve memory and concentration: Contain ginkgo biloba, ginseng and other substances.
  • To reduce weight: Contain substances that contribute to fat burning, suppression of appetite and acceleration of metabolism.
  • To increase energy and endurance: Contain creatine, caffeine and other substances.
  • To improve the condition of the skin, hair and nails: Contain vitamins, minerals and amino acids.

III. When is it worth considering the reception of dietary supplements?

Reception of dietary supplements can be appropriate in certain situations when the body needs additional support or replenishment of nutrient deficits.

• Unstable nutrition: If the diet does not provide the body with all the necessary vitamins, minerals and other nutrients, the intake of dietary supplements can help replenish these deficits. This is especially true for people who adhere to strict diets, vegetarians and vegans.

• Increased nutrient needs: In certain periods of life, such as pregnancy, breastfeeding, intense physical activity or recovery periods after illness, the need for nutrients increases. In these cases, the reception of dietary supplements can help satisfy increased needs.

• Certain diseases and conditions: Some diseases and conditions, such as malabsorption, diseases of the gastrointestinal tract and chronic diseases, can lead to a deficiency of nutrients. In these cases, the intake of dietary supplements can help replenish deficits and improve the general health.

• Age changes: With age, the body’s ability to absorb nutrients decreases, and the need for some vitamins and minerals increases. Reception of dietary supplements can help compensate for these age -related changes.

• Life in environmentally unfavorable conditions: Accommodation in regions with a contaminated environment can lead to an increased need for antioxidants and other substances that protect the body from the harmful effects of free radicals.

IV. A critical view of popular dietary supplements:

Consider the most popular dietary supplements and evaluate their effectiveness and safety based on existing scientific data.

• Vitamin D: It is important for the health of bones, immunity and overall well -being. Vitamin D deficiency is widespread, especially in the winter months and in regions with insufficient sunlight. Reception of vitamin D in the form of dietary supplements can be appropriate for people with vitamin D deficiency, but the dosage should be coordinated with a doctor.

• Omega-3 fatty acids: Important to the health of the heart, brain and joints. Contained in fatty fish, such as salmon, tuna and sardines. The intake of dietary supplements with omega-3 fatty acids can be useful for people who do not consume enough fish in their diet.

• Probiotics: Important to intestinal health. Contained in fermented products, such as yogurt, kefir and sauerkraut. Reception of dietary supplements with probiotics can be useful for people with digestive problems, after taking antibiotics and for strengthening immunity.

• Magnesium: It is important for the health of muscles, the nervous system and the heart. Magnesium deficiency can manifest itself in the form of muscle seizures, fatigue and irritability. Reception of dietary supplements with magnesium can be useful for people with a deficiency of magnesium, as well as for athletes and people experiencing stress.

• Calcium: It is important for bones health. Reception of dietary supplements with calcium can be useful for people with calcium deficiency, especially for women during menopause and for the elderly. However, it is important to remember that excess calcium consumption can increase the risk of kidney stones and cardiovascular diseases.

• Vitamin C: It is important for immunity and antioxidant protection. Contained in citrus fruits, berries and other fruits and vegetables. Reception of dietary supplements with vitamin C can be useful for maintaining immunity during colds and influenza.

• Zinc: It is important for immunity, wound healing and cell growth. Contained in meat, seafood and nuts. Reception of dietary supplements with zinc can be useful for people with zinc deficiency, as well as for accelerating wound healing and maintaining immunity.

• SOUTINATEA: Used to maintain immunity and prevention of colds. However, the effectiveness of Echinacea in the prevention and treatment of a cold is still controversial.

• Ginseng: Used to increase energy, improve memory and concentration. However, the effectiveness of ginseng for this purpose also requires further research.

V. The risks and side effects of dietary supplements:

Despite the fact that dietary supplements are often perceived as safe products, they can cause side effects and interact with drugs.

• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, diarrhea, headache and allergic reactions.

• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects. For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants. Vitamin K can reduce the effectiveness of anticoagulants.

• Overdose: Reception of dietary supplements in high doses can lead to an overdose, which can be dangerous to health. For example, an overdose of vitamin A can cause nausea, vomiting, headache and liver damage. An overdose of iron can cause poisoning.

• Inaccurate information on the label: Some dietary supplements can provide false information on the label on the composition and dosage of the product. This can lead to the fact that the consumer accepts a product that does not correspond to the declared characteristics or contains dangerous impurities.

• Lack of quality control: The production of dietary supplements is not regulated as strictly as the production of drugs. This can lead to the fact that low -quality products containing harmful impurities or not containing stated active substances fall into the market.

VI. How to choose the right dietary supplement?

In order to minimize risks and get the maximum benefit from the reception of dietary supplements, it is necessary to carefully approach their choice.

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medications. The doctor will be able to evaluate your individual needs and recommend the most suitable dietary supplements taking into account your health state.

• Choose products of famous manufacturers: Give preference to products of well -known manufacturers who have a good reputation and comply with quality standards.

• Pay attention to the composition of the product: Carefully read the product label and make sure that it contains the active substances you need in the right dosage. Avoid products containing artificial dyes, flavors and preservatives.

• Look for products that have undergone an independent check: Some organizations carry out an independent audit of dietary supplements for compliance with the declared composition and the absence of harmful impurities. Look for products that have a sign of such an organization on the label.

• Buy dietary supplements in pharmacies or specialized stores: Do not buy dietary supplements in dubious places, such as street trays or Internet sites offering too low prices.

• Check the expiration date: Make sure that the shelf life of the product has not expired.

• Do not believe an advertisement promising miraculous healing: Be skeptical of advertising, promising miraculous healing from diseases with the help of dietary supplements. Remember that dietary supplements are not drugs and are not intended for the treatment of diseases.

VII. Proceedings of dietary supplements: myths and reality:

The effectiveness of many dietary supplements is not confirmed by convincing scientific evidence. It is important to critically evaluate information about dietary supplements and rely on the results of clinical research, and not on advertising promises.

• Clinical research: Clinical studies are a gold standard for assessing the effectiveness and safety of medicines and dietary supplements. During clinical studies, a comparison of the action of the studied drug with a placebo (dummy) or another drug is compared.

• Meta-analyzes and systematic reviews: Met-analyzes and systematic reviews combine the results of several clinical studies on one topic, which allows you to get a more accurate assessment of the effectiveness and safety of the drug under study.

• Authoritative sources of information: Get information about dietary supplements from authoritative sources, such as medical journals, websites of medical organizations and doctors.

• Myths about dietary supplements:

  • Bades are natural products, so they are safe: The naturalness of the product does not guarantee its safety. Some plant components can be toxic or allergic reactions.
  • Bades are more effective than drugs: Bades are not intended for the treatment of diseases and cannot replace drugs.
  • If dietary supplement is sold in a pharmacy, then it is safe and effective: The sale of dietary supplements in a pharmacy is not a guarantee of its safety and efficiency.
  • Bades have no side effects: Some dietary supplements can cause side effects and interact with drugs.

VIII. BADs and sports:

Bades are widely used by athletes to increase performance, accelerate recovery after training and prevention of injuries. However, it is important to understand that the effectiveness of most dietary supplements for athletes is not confirmed by convincing scientific evidence.

• Creatine: One of the most studied and effective dietary supplements for athletes. Creatine helps to increase muscle strength and endurance.

• Protein (protein): It is important for the restoration and growth of muscles. Reception of protein cocktails can be useful for athletes who do not receive enough protein from food.

• BCAA (amino acids with an extensive chain): Used to reduce muscle pain and accelerate recovery after training. However, the effectiveness of BCAA for this purpose is still controversial.

• Glutamine: Used to strengthen immunity and accelerate recovery after training. However, the effectiveness of glutamine for this purpose also requires further research.

• Caffeine: Used to increase energy and endurance. However, it is important to remember that caffeine can cause side effects, such as insomnia, anxiety and a rapid heartbeat.

• Vitamins and minerals: Important to the health and performance of athletes. However, taking vitamin and mineral complexes will not improve the results of training if the athlete does not have a shortage of these substances.

IX. Bades and pregnancy:

Pregnancy is a period of increased nutrient need. The reception of some dietary supplements can be useful for pregnant women, but it is important to consult a doctor before taking any dietary supplements.

• Folic acid: Important to prevent defects in the nervous tube in the fetus. It is recommended to take folic acid until conception and during the first trimester of pregnancy.

• Iron: It is important to prevent anemia in pregnant women.

• Calcium: It is important for the health of the bones of a pregnant woman and the fetus.

• Vitamin D: It is important for the health of bones and immunity of a pregnant woman and fetus.

• Omega-3 fatty acids: Important for the development of the brain and vision of the fetus.

X. Legal aspects of the turnover of dietary supplements:

The regulation of dietary supplements in different countries may vary significantly. In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).

• Bad registration: Before entering the sale, dietary supplements must undergo state registration in Rospotrebnadzor.

• Marking requirements: The marking of dietary supplements should contain complete and reliable information about the composition of the product, its purpose, method of application and contraindications.

• Quality control: Rospotrebnadzor carries out quality control of dietary supplements in circulation.

• Responsibility for violation of requirements: For violation of the requirements for the production and circulation of dietary supplements, administrative and criminal liability is provided.

XI. Alternative approaches to maintaining health:

Instead of relying exclusively on dietary supplements, there are more effective and safe ways to maintain health.

• Balanced nutrition: Provide your body with all the necessary nutrients due to a diverse and balanced diet.

• Regular physical activity: Do physical exercises for at least 150 minutes a week.

• Healthy sleep: Sleep at least 7-8 hours a day.

• Stress management: Find the ways to cope with stress, such as meditation, yoga or communication with friends and relatives.

• Refusal of bad habits: Refuse smoking and alcohol abuse.

• Regular medical examinations: Pass regular medical examinations to identify and treat diseases at an early stage.

In conclusion, the decision on the receipt of dietary supplements should be justified and made on the basis of individual needs, health status and understanding of the evidence base. Consultation with a doctor and a critical approach to dietary supplements will help make the right choice and avoid risks. A healthy lifestyle, including a balanced diet, regular physical activity and stress management, is a more effective and safe way to maintain health than to rely solely on dietary supplements.