Plant dietary supplements: the strength of nature for health

Chapter 1: Introduction to the world of plant dietary supplements

1.1. Definition and classification of plant dietary supplements

Plant biologically active additives (dietary supplements) are concentrates of natural biologically active substances allocated from plant raw materials intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances or complexes of such substances. They are not drugs and are not intended for the treatment of diseases.

Classification of plant dietary supplements can be carried out according to various criteria:

By origin:
- Dietary supplements from medicinal plants (herbs, roots, fruits, leaves)
- Food dietary supplements (vegetables, fruits, berries, cereals)
- Mushroom dietary supplements
- Algae dietary supplements
By the form of release:
- Tablets
- Capsules
- Powders
- Liquids (extracts, tinctures, syrups)
- Tea drinks
For functional purpose:
- Dietary supplement to strengthen immunity
- Diet for improving digestion
- Dietary supplement to maintain health of the cardiovascular system
- Dietary supplements to normalize metabolism
- Dietary supplement to increase performance
- Dietary supplement to improve the condition of the skin, hair and nails
- Dietary supplement to maintain joint health
- Dietary supplement to normalize hormonal background
By composition:
- Monocomponent dietary supplements (contain one active ingredient)
- Multicomponent dietary supplements (contain a combination of several active ingredients)

1.2. History of plant use in medicine

The history of the use of plants for medicinal purposes has millennia. Ancient civilizations, such as Egyptian, Chinese, Indian and Greek, actively used plants to treat various diseases.

Ancient Egypt: The Ebers Papyrus (around 1550 BC) contains recipes for drugs based on plants such as aloe, mint, garlic and onions.
Ancient China: Traditional Chinese medicine (TCM) uses a wide range of plants to restore the balance of qi energy in the body. “Shennun Ben Cao Jing” (around the 1st century AD) is one of the oldest treatises on medicinal plants.
Ancient India: Ayurveda, an ancient Indian system of medicine, uses plant drugs to maintain health and treatment of diseases. “Charika-Samhita” and “Sushruta-Samhita” are the most important texts of Ayurveda, containing a description of the healing properties of plants.
Ancient Greece: Hippocrates, “father of medicine”, used plant drugs to treat his patients. Dioscoride, Greek doctor and botanist, wrote “De Materia Medica” (around 77 AD), an encyclopedia of medicinal plants, which had a huge effect on the development of medicine for many centuries.

In the Middle Ages, knowledge about medicinal plants remained and developed in monasteries, where botanical gardens were conducted and herbalists were composed. In the Renaissance, interest in botany and medicine was revived, and new treatises on medicinal plants were created.

In the 20th century, with the development of the pharmaceutical industry, attention to plant drugs has decreased slightly, but in recent decades, interest in them has increased again, which is associated with the search for safer and more effective methods of treatment and prevention of diseases.

1.3. Legislative regulation of plant dietary supplements

Legislative regulation of plant dietary supplements differs significantly in different countries. In most countries, dietary supplements are considered as food products, and not as drugs, which means that they are not subject to the same strict requirements for safety and effectiveness as medicines.

Russia: In Russia, the turnover of BAD is regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. Dietary supplements are subject to state registration, which includes security verification and compliance with the declared composition.
USA: In the United States, dietary supplements are regulated by the Law on Food Addles, Health and Education (DSHEA), which classifies them to the category of food products. Manufacturers are not required to receive FDA approval (sanitary supervision of the quality of food and medicines) until the product enters the market, but the FDA may take measures if the product is unsafe or contains false information.
European Union: In the EU, dietary supplement regulation is carried out at the level of individual member countries. The European Food Safety Agency (EFSA) assesses the safety and efficiency of individual ingredients used in dietary supplements.

It is important to note that in some countries there are more stringent requirements for plant dietary supplements than other types of dietary supplements. This is due to the fact that plant extracts may contain complex chemical compounds, which can have both a positive and negative effects on the body.

Chapter 2: The main groups of plant dietary supplements and their properties

2.1. Dietary supplement to strengthen immunity

Immunity is a complex system of protecting the body from infections and other harmful effects. Plant dietary supplements can help strengthen immunity by stimulating the activity of immune cells and increasing the body’s resistance to various diseases.

SOUTINATEA: It stimulates the activity of immune cells, such as macrophages and T-lymphocytes. It has antiviral and antibacterial effects.
Ginseng: Adaptogen, increases the body’s resistance to stress and disease. It stimulates the immune system and increases the energy level.
Astragal: It stimulates the production of interferon, protein, which plays an important role in antiviral protection.
Garlic: It has antimicrobial, antiviral and antifungal properties. Contains allicin, which stimulates the immune system.
Black Black: Contains anthocyans that have antioxidant and antiviral properties.

2.2. Diet for improving digestion

Digestion is the process of splitting food into simpler components that can be learned by the body. Plant dietary supplements can help improve digestion by stimulating the production of digestive enzymes, reducing inflammation in the intestines and supporting a healthy microflora.

Ginger: It stimulates the production of digestive enzymes, reduces nausea and bloating.
Peppermint: Relaxes the muscles of the gastrointestinal tract, reduces cramps and gas formation.
Chamomile: It has anti -inflammatory and antispasmodic properties, soothes the irritated intestines.
Artichoke: It stimulates the production of bile, which is necessary for digestion of fats.
Fennel: Reduces bloating and colic.

2.3. Dietary supplement to maintain health of the cardiovascular system

The cardiovascular system provides blood circulation throughout the body, delivering oxygen and nutrients to cells and removing waste. Plant dietary supplements can help maintain the health of the cardiovascular system, reducing cholesterol, normalizing blood pressure and improving blood circulation.

Hawthorn: It expands blood vessels, improves blood circulation and reduces blood pressure.
Garlic: Reduces cholesterol and blood pressure.
Ginkgo biloba: Improves blood circulation in the brain and limbs, has antioxidant properties.
Omega-3 fatty acids (from linseed oil): Reduce the level of triglycerides and the risk of cardiovascular diseases.
Red yeast rice: Contains Monacoline K, which reduces cholesterol. (It is necessary to consult a doctor, because it can cause side effects similar to statins).

2.4. Dietary supplements to normalize metabolism

Metabolism is a set of chemical reactions taking place in the body necessary to maintain life. Plant dietary supplements can help normalize metabolism, regulating blood sugar, stimulating fat burning and improving the absorption of nutrients.

Cover: Improves sensitivity to insulin and reduces blood sugar.
Green tea: Contains antioxidants that stimulate fat burning and improve metabolism.
Guarana: Contains caffeine, which increases energy and stimulates fat burning.
Jimnema Sylvester: Blocks sugar absorption in the intestines and reduces cravings for sweets.
Chromium: Regulates blood sugar and reduces craving for sweets.

2.5. Dietary supplement to increase performance and energy

Work capacity and energy are necessary to fulfill everyday tasks and achieve goals. Plant dietary supplements can help increase performance and energy, stimulating the central nervous system, improving blood circulation and reducing fatigue.

Ginseng: Adaptogen, increases the body’s resistance to stress and fatigue.
Eleutherococcus: Adaptogen, increases performance and resistance to stress.
Rodiola pink: Adaptogen, increases performance and reduces fatigue.
MAT: Contains caffeine, which stimulates the central nervous system and increases energy.
Green tea: Contains caffeine and antioxidants that increase energy and improve concentration.

2.6. Dietary supplement to improve the condition of the skin, hair and nails

Skin, hair and nails reflect the general state of health of the body. Plant dietary supplements can help improve the condition of the skin, hair and nails, providing the body with the necessary nutrients, antioxidants and other useful substances.

Biotin: It is necessary for the health of hair and nails.
Silicon: Strengthens hair and nails, improves skin condition. (For example, horsetail extract)
Collagen (plant source): Supports skin elasticity.
Vitamin E: The antioxidant protects cells from damage by free radicals, improves the condition of the skin. (For example, wheat germ oil)
Omega-3 fatty acids (from linseed oil): Moisturize the skin, reduce inflammation.

2.7. Dietary supplement to maintain joint health

Joints provide body mobility. Plant dietary supplements can help support the health of the joints, reducing inflammation, alleviating pain and improving mobility.

Turmeric: Contains curcumin, which has anti -inflammatory properties.
Boswellia: It has anti -inflammatory properties, reduces pain and improves joint mobility.
Ginger: It has anti -inflammatory and analgesic properties.
Glucosamine (plant source, for example, made of mushrooms): Supports the health of cartilage.
Chondroitin (plant source, for example, from algae): Supports the elasticity of cartilage.

2.8. Dietary supplement to normalize hormonal background

Hormones play an important role in the regulation of many body functions. Plant dietary supplements can help normalize the hormonal background, facilitating the symptoms of menopause, premenstrual syndrome (PMS) and other hormonal disorders.

Soy: Contains isoflavons that imitate the effect of estrogens and relieve symptoms of menopause.
Clopogon is a cystic (qimitsifuga): It relieves symptoms of menopause, such as ejiumen and night sweating.
Vitex sacred (Abraham tree): Regulates the menstrual cycle and relieves PMS symptoms.
Maka Peruvian: Increases energy, improves libido and normalizes hormonal background.
Diagil medicinal (Dong Kuai): It is used in traditional Chinese medicine to treat female diseases.

Chapter 3: Advantages and disadvantages of plant dietary supplements

3.1. Advantages of using plant dietary supplements

Natural origin: Plant dietary supplements are made of natural raw materials, which makes them more attractive for people who seek a healthy lifestyle.
Less side effects: Compared to drugs, plant dietary supplements usually have less side effects. However, this does not mean that they are completely safe.
Comprehensive impact: Plants contain many biologically active substances that have a comprehensive effect on the body.
Preventive action: Plant dietary supplements can be used to prevent diseases and maintain health.
Accessibility: Many plant dietary supplements are available without a doctor’s prescription.

3.2. Disadvantages of the use of plant dietary supplements

Less studied: The effectiveness of many plant dietary supplements has not been sufficiently studied.
Non -standard composition: The composition of plant dietary supplements can vary depending on the plant’s variety, growing conditions and processing method.
Possible side effects and interactions: Plant dietary supplements can cause side effects and interact with drugs.
The risk of allergic reactions: Plant dietary supplements can cause allergic reactions in people with increased sensitivity to certain plants.
Low product quality: On the market there are many low -quality plant dietary supplements containing impurities and inappropriate to the declared composition.
Lack of strict regulation: The regulation of plant dietary supplements is less strict than the regulation of drugs, which can lead to the emergence of low -quality and unsafe products on the market.
Self -medication: The use of plant dietary supplements without consulting a doctor can lead to an incorrect diagnosis and inadequate treatment.

3.3. Possible side effects and interactions with drugs

Plant dietary supplements, despite their natural origin, can cause side effects and interact with drugs. It is important to remember that “natural” does not always mean “safe”.

Allergic reactions: The most common side effect of plant dietary supplements. Symptoms can vary from a skin rash to anaphylactic shock.
Gastrointestinal disorders: Some plant dietary supplements can cause nausea, vomiting, diarrhea or constipation.
Interaction with drugs: Plant dietary supplements can enhance or weaken the effect of drugs. For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants. Ginkgo bilobe can enhance the effect of anticoagulants and increase the risk of bleeding.
Toxicity: Some plants contain toxic substances that can cause poisoning with improper use.
Impact on pregnancy and lactation: Many plant dietary supplements are not recommended to be taken during pregnancy and lactation, as they can have a negative effect on the fetus or child.

Examples of interactions:

St. John’s wort + antidepressants (SSRIS): The risk of serotonin syndrome.
Ginkgo Biloba + Antikoagulyanty (Warfarin, Aspirin): Increased risk of bleeding.
Garlic + anticoagulants (warfarin, aspirin): Increased risk of bleeding.
Ginseng + warfarin: Reducing the effectiveness of warfarin.
Echinacea + Immunitorinate: Reducing the effectiveness of immunosuppressants.

Chapter 4: How to choose and use plant dietary supplements correctly

4.1. Criteria for choosing high -quality plant dietary supplement

The choice of high -quality plant dietary supplements is an important step towards maintaining health. In order not to make a mistake and get the maximum benefit from the product, it is necessary to take into account several criteria:

Manufacturer: Give preference to well -known and trusted manufacturers who have a good reputation in the market. Study reviews about the manufacturer and its products.
Composition: Carefully study the composition of the dietary supplement. It should contain only the necessary ingredients and not contain artificial additives, dyes and preservatives. Make sure the active ingredients are indicated in the correct dosage.
Standardization: Pay attention to the presence of extract standardization. Standardization means that the product contains a certain amount of active substances. This guarantees that each dose of dietary supplement contains the same amount of active ingredients and provides a stable effect.
Certification: The availability of quality certificates such as GMP (Good Manuapacturing Practice) indicates that the product is produced in accordance with international quality and safety standards.
Output form: Choose the form of release, which is most convenient for you. Tablets, capsules, powders and liquids have their advantages and disadvantages.
Package: The packaging should be sealed and protect the product from exposure to light, moisture and air.
Best before date: Check the expiration date of the product before buying.
Price: The price is not always an indicator of quality. However, too low the price may indicate low quality of raw materials or violation of production technology.
Reviews: Study the reviews of other consumers about the product. However, remember that reviews can be subjective and do not always reflect the real quality of the product.
Consultation with a doctor: Before taking any plant dietary supplement, you need to consult a doctor, especially if you have chronic diseases, you take medicines or are pregnant or breastfeed.

4.2. Rules for taking vegetable dietary supplements

Observe the dosage: Never exceed the recommended dosage indicated on the packaging.
Take dietary supplements during meals: Many plant dietary supplements are better absorbed if you take them during food.
Drink enough water: Drink dietary supplements with a sufficient amount of water (at least 200 ml).
Take dietary supplements regularly: To achieve the maximum effect, take dietary supplements regularly during the recommended course.
Do not take several dietary supplements at the same time: It is not recommended to take several plant dietary supplements at the same time without consulting a doctor.
Take breaks: It is recommended to take breaks between dietary supplement courses in order to avoid getting used and reducing efficiency.
Keep dietary supplements in accordance with the instructions: Keep dietary supplements in a cool, dry place, protected from light and inaccessible to children.
Pay attention to side effects: When any side effects appear, stop taking dietary supplements and consult a doctor.
Do not use dietary supplements instead of drugs: Plant dietary supplements are not drugs and are not intended for the treatment of diseases. They can only be used as an addition to the main treatment.
Inform the doctor: Tell your doctor about all the dietary supplements you take, especially if you take medicines.

4.3. Individual approach to the choice of plant dietary supplements

The choice of plant dietary supplements should be individual and take into account your needs, health status and lifestyle.

Determine your needs: Before you start taking any plant dietary supplements, determine your needs and goals. What do you want to improve? Strengthen immunity, improve digestion, increase energy?
Consider your health status: If you have chronic diseases, you take medicines or are pregnant or breastfeed, be sure to consult a doctor before taking plant dietary supplements.
Consider your lifestyle: Your lifestyle can also affect the choice of plant dietary supplements. If you lead an active lifestyle, dietary supplements can be useful to you to increase energy and endurance. If you are subject to stress, adaptogens may be useful to you.
Start small: Start with small doses and gradually increase them to evaluate your tolerance.
Listen to your body: Pay attention to how your body reacts to the reception of plant dietary supplements. If you experience any side effects, stop taking and consult a doctor.
Do not believe advertising: Do not believe blindly advertising promises. Study the composition, manufacturer and product reviews before buying it.
Remember that dietary supplements are not a panacea: Plant dietary supplements can be useful for maintaining health, but they are not a panacea. They should be used in combination with a healthy lifestyle, including proper nutrition, physical activity and rejection of bad habits.

Chapter 5: Popular plant dietary supplements and their use

5.1. A detailed description of the most popular plant dietary supplements

In this section, we will consider the most popular plant dietary supplements and their use, providing a detailed description, useful properties and possible contraindications.

Kurkuma (Curcuma longa):
- Description: Turmeric is a plant of a ginger family, originally from South Asia. Its root is widely used as a spice and a drug.
- Active substances: Kurkuminoids, including Kurkumin, Demetoxyculsumin and Bisdemeatoxyurumin. Kurkumin is the main active component and has powerful anti -inflammatory, antioxidant and anti -cancer properties.
- Useful properties:
  - Anti -inflammatory action: Kurkumin blocks the production of inflammatory molecules, such as cytokines and prostaglandins.
  - Antioxidant effect: Kurkumin neutralizes free radicals, protecting the cells from damage.
  - Improving the health of the joints: Kurkumin relieves pain and improves joint mobility in osteoarthritis and rheumatoid arthritis.
  - Support for heart health: curcumin improves endothelial function, reduces cholesterol and blood pressure.
  - Support for brain health: Kurkumin improves cognitive functions and memory, and can also protect from Alzheimer’s disease.
  - Anti -cancer effect: Kurkumin suppresses the growth and spread of cancer cells.
- Application:
  - To relieve pain and inflammation with arthritis.
  - To maintain the health of the heart and brain.
  - For cancer prevention.
  - To improve digestion.
- Contraindications:
  - Individual intolerance.
  - Gallstone disease.
  - Pregnancy and lactation (not enough security data).
  - Reception of anticoagulants (can strengthen their action).
Milk thistle (Silybum Marianum):
- Description: Proophasha spotted is a plant of the Astrov family, widely used as a hepatoprotector.
- Active substances: Silimarin, a complex of flavonolinans, including silibinin, silidian and silchristin.
- Useful properties:
  - Hepatoprotective action: Silimarin protects the liver cells from damage caused by toxins, alcohol and drugs.
  - Antioxidant effect: Silimarin neutralizes free radicals, protecting the liver cells from oxidative stress.
  - Liver regeneration: Silimarin stimulates the regeneration of liver cells and the restoration of damaged tissues.
  - Anti -inflammatory action: Silimarin reduces inflammation in the liver.
- Application:
  - To protect the liver from damage.
  - To restore the liver after hepatitis, cirrhosis and other diseases.
  - For detoxification of the body.
  - To improve digestion.
- Contraindications:
  - Individual intolerance.
  - Pregnancy and lactation (not enough security data).
  - Acute diseases of the liver and biliary tract.
  - With caution in hormonal disorders (can affect the level of estrogen).
Эхи Heluntown (Echineacea purpurea, andchineacea Angussificia, echineacea pale):
- Description: Echinacea is a genus of plants of the Astrov family growing in North America. Widely used to strengthen immunity.
- Active substances: Polysaccharides, alkylamides, glycoproteins and flavonoids.
- Useful properties:
  - Immunostimulating effect: echinacea stimulates the activity of immune cells, such as macrophages and T-lymphocytes, increasing the body’s resistance to infections.
  - Antiviral action: Echinacea suppresses the reproduction of viruses, such as influenza and herpes viruses.
  - Anti -inflammatory action: Echinacea reduces inflammation in the body.
- Application:
  - To strengthen immunity.
  - For the prevention and treatment of colds.
  - For the treatment of herpes.
  - To accelerate wound healing.
- Contraindications:
  - Individual intolerance.
  - Autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus, etc.).
  - HIV infection.
  - Pregnancy and lactation (not enough security data).
  - Children’s age up to 12 years (for some types of echinacea).
Ginseng (Panax Ginseng):
- Description: Ginseng is a plant of the Arali family, growing in East Asia. It is widely used as adaptogens.
- Active substances: Ginsenosides, triterpena saponins.
- Useful properties:
  - Adaptogenic action: ginseng increases the body’s resistance to stress, fatigue and adverse environmental factors.
  - Toning action: ginseng increases the performance, energy and concentration of attention.
  - Immunostimulating effect: ginseng stimulates the immune system and increases the body’s resistance to infections.
  - Antioxidant effect: ginseng neutralizes free radicals, protecting the cells from damage.
- Application:
  - To increase performance and energy.
  - To strengthen immunity.
  - To increase stress resistance.
  - To improve cognitive functions.
- Contraindications:
  - Individual intolerance.
  - Hypertension.
  - Insomnia.
  - Nervous excitability.
  - Pregnancy and lactation.
  - Children’s age under 12 years.
  - Reception of anticoagulants (can strengthen their action).
St. John’s wort permeated (Hypericum Perforatum):
- Description: St. John’s wort is a planted plant of the St. John’s Wort -Tower Family, widely used as an antidepressant.
- Active substances: Gipericin and Gipeforn.
- Useful properties:
  - Antidepressant effect: St. John’s wort increases the level of serotonin, norepinephrine and dopamine in the brain, facilitating the symptoms of depression.
  - Antiviral action: St. John’s wort suppresses the reproduction of viruses, such as herpes virus and HIV.
  - Anti -inflammatory effect: St. John’s wort reduces inflammation in the body.
- Application:
  - For the treatment of mild and moderate depression.
  - For the treatment of herpes.
  - For healing wounds.
- Contraindications:
  - Individual intolerance.
  - Severe depression.
  - Pregnancy and lactation.
  - Reception of antidepressants, anticoagulants, immunosuppressants, contraceptives and other drugs (interacts with many drugs).
  - Photo sensitivity (increased sensitivity of the skin to sunlight).

5.2. Recommendations for use for various age groups and health states

The use of plant dietary supplements requires an individual approach taking into account age -related features and health status.

Children:

It is not recommended to give plant dietary supplements to children without consulting a pediatrician.
The dosage should be much less than for adults, and determined by a doctor.
Bades containing stimulants such as caffeine and ginseng should be avoided.
The most secure for children are dietary supplements based on chamomile, fennel and dill, used to facilitate colic and improve digestion.

Teenagers:

In adolescence, the body undergoes significant hormonal changes, so before taking plant dietary supplements, consultation with a doctor is necessary.
Bades containing St. John’s wort and other antidepressants should be used with caution and only under the supervision of a doctor.
To improve the condition of the skin, hair and nails, you can use dietary supplements containing biotin, zinc and vitamins of group B.
To increase energy and performance, dietary supplements containing ginseng and eleutherococcus can be used, but only in moderate doses and under the control of a doctor.

Adults:

Adults can use plant dietary supplements to maintain health, prevent diseases and improve overall well -being.
The choice of dietary supplements should be based on individual needs and health status.
Before you start taking it, it is necessary to consult a doctor, especially if there are chronic diseases or drugs are taken.
Women during pregnancy and lactation should avoid taking many plant dietary supplements, since they can have a negative effect on the fetus or child.

Elderly people:

Older people often take several drugs at the same time, so before taking plant dietary supplements, consultation with a doctor is needed to avoid undesirable interactions.
You should start with low doses and gradually increase them in order to evaluate tolerance.
To maintain the health of the cardiovascular system, you can use dietary supplements containing hawthorn and garlic.
To improve memory and cognitive functions, dietary supplements containing ginkgo biloba can be used.
To maintain joint health, you can use dietary supplements containing turmeric and bosvel.

** Special health states

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