How to take dietary supplements: expert advice

How to take dietary supplements: expert advice

Chapter 1: Fundamentals of the use of dietary supplements: what you need to know before starting

1. 1 What are dietary supplements and their difference from drugs: Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are not medicines. They are not intended for the treatment of diseases or their prevention in the medical sense. Medicines undergo strict clinical trials and are regulated by the state in order to confirm their effectiveness and safety. Bades are regulated as food and are not subjected to such strict checks.

2. 2 The purpose of admission of dietary supplements: why are they used? People accept dietary supplements for various reasons. Some seek to replenish the deficiency of certain vitamins and minerals in their diet (for example, vitamin D, iron, calcium). Others hope to improve the overall state of health, strengthen immunity, increase energy, improve sleep or maintain joint health. Still others use dietary supplements to maintain health in certain conditions, such as pregnancy or menopause. It is important to clearly understand why you are taking dietary supplements, and realistically evaluate potential results.

3. 3 Consultation with a doctor: Why is it important? Before you start taking any dietary supplement, it is extremely important to consult a doctor. This is necessary for several reasons:

   • Assessment of health: The doctor can evaluate your general health, identify possible deficits of vitamins and minerals, and exclude the presence of diseases in which the use of certain dietary supplements can be contraindicated.
   • Interaction with drugs: Some dietary supplements can interact with drugs, reducing their effectiveness or causing undesirable side effects. The doctor can evaluate potential risks of interaction with the drugs that you take.
   • Individual recommendations: The doctor can give individual recommendations for the choice of dietary supplements, dosage and duration of admission, taking into account your individual needs and body characteristics.
   • Exception of self -medication: Reception of dietary supplements should not replace a full medical treatment. It is important to consult a doctor for the diagnosis and treatment of diseases, and not rely solely on dietary supplements.

4. 4 Analysis of the diet: identification of deficits: Before taking dietary supplements, it is necessary to analyze your diet. Perhaps you get a sufficient amount of necessary substances from food, and dietary supplements are not required. Keeping a food diary for several days will help you evaluate how balanced your diet is and what substances are not enough in it. You can also contact a nutritionist for a professional assessment of your nutrition and obtaining recommendations for its optimization.

5. 5 The choice of high -quality dietary supplements: what to pay attention to? The dietary supplement market is full of products of different quality. To choose high -quality dietary supplements, you need to pay attention to the following factors:

   • Certification: Make sure that dietary supplement has a quality certificate issued by an authoritative organization.
   • Manufacturer: Choose products of well -known and trusted manufacturers who have a good reputation in the market.
   • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients in the specified dosage. Avoid dietary supplements containing artificial dyes, flavors and preservatives.
   • Output form: Choose the form of a dietary supplement that is convenient for you to use (tablets, capsules, powders, liquids).
   • Reviews: Read reviews about the dietary supplement on the Internet, but treat them critically.

6. 6 Study of the label: dosage, contraindications, side effects. Before taking Bad, you must carefully study the label. Pay attention to the following points:

   • Dosage: Strictly observe the recommended dosage indicated on the label. Do not exceed it without consulting a doctor.
   • Contraindications: Check out the contraindications to the use of dietary supplements. If you have any diseases or conditions in which dietary supplement is contraindicated, do not take it.
   • Side effects: Check out the possible side effects of dietary supplement. If you notice any undesirable symptoms after the start of taking Bad, stop taking it and consult a doctor.
   • Storage conditions: Follow the storage conditions of the dietary supplement indicated on the label.

Chapter 2: Rules for taking dietary supplement: how to achieve maximum efficiency and avoid side effects

2. 1 Bad reception time: when is it better to take various types of dietary supplements? The time of receiving dietary supplements can affect their effectiveness. Some dietary supplements are better absorbed on an empty stomach, while others are absorbed during food.

   • B vitamins B: It is recommended to take on an empty stomach in the morning, as they can have a stimulating effect.
   • Fatable vitamins (A, D, E, K): Better absorbed during food containing fats.
   • Iron: On an empty stomach is better absorbed, but can cause discomfort in the stomach. In this case, it can be taken during meals, but avoid simultaneous intake with calcium.
   • Calcium: It is better absorbed in several receptions during the day.
   • Magnesium: It is recommended to take in the evening before bedtime, as it can have a relaxing effect.
   • Probiotics: It is usually recommended to take on an empty stomach or 30 minutes before meals.
   • Omega-3 fatty acids: Better absorbed during food containing fats.

3. 2 Bad compatibility: which dietary supplements can be taken together, and which ones – no? Some dietary supplements can interact with each other, reducing their effectiveness or causing undesirable side effects. It is important to know which dietary supplements can be taken together and which ones do not.

   • Calcium and iron: It is not recommended to be taken simultaneously, since calcium can prevent the absorption of iron.
   • Vitamin C and copper: Vitamin C can reduce copper assimilation.
   • Zinc and iron: Zinc can reduce iron absorption.
   • Vitamin K and anticoagulants: Vitamin K can reduce the effectiveness of anticoagulants.
   • Probiotics and antibiotics: Antibiotics can kill probiotics. It is recommended to take probiotics after a course of antibiotics.

   Before the simultaneous administration of several dietary supplements, be sure to consult a doctor or pharmacist.

4. 3 Interaction of dietary supplements with food: what products enhance or weaken the effect of dietary supplements? Some foods can enhance or weaken the effect of dietary supplements.

   • Grapefruit juice: It can enhance the effect of some drugs and dietary supplements, increasing the risk of side effects.
   • Tea and coffee: They can reduce iron absorption.
   • Dairy products: They can reduce the absorption of iron and some antibiotics.
   • Alcohol: It can enhance the toxic effect of some dietary supplements and drugs.

   During the reception of dietary supplements, try to avoid simultaneous use of products that may affect their assimilation and efficiency.

5. 4 Duration of dietary supplements: how long can you take dietary supplements without harm to health? The duration of the reception of dietary supplements depends on the specific dietary supplement and the purpose of its reception. Some dietary supplements can be taken constantly, others are only courses.

   • Vitamins and minerals: Some vitamins and minerals can be taken constantly in small doses to maintain health. Others, such as vitamin D, can be taken in courses in the autumn-winter period.
   • Plant extracts: Typically accepted courses for several weeks or months.
   • Probiotics: You can take courses or constantly to maintain intestinal health.

   Before a long diet, be sure to consult a doctor.

6. 5 Possible side effects and how to avoid them: what to do if dietary supplements cause side effects? Like any substances, dietary supplements can cause side effects. The most common side effects include:

   • Discomfort in the stomach: Nausea, vomiting, diarrhea, constipation.
   • Allergic reactions: Skin rash, itching, swelling.
   • Headache:
   • Dizziness:

   If you notice any undesirable symptoms after the start of taking Bad, stop taking it and consult a doctor. You may need to reduce the dosage, change dietary supplements or stop taking it.

7. 6 Individual characteristics of the body: how to take into account individual needs when receiving dietary supplements? Individual needs for dietary supplements can vary depending on age, gender, state of health, lifestyle and other factors.

   • Age: Children and older people may need different dosages of dietary supplements.
   • Floor: Women and men may need different dietary supplements to maintain health.
   • Health status: In the presence of diseases or conditions such as pregnancy, the intake of dietary supplements must be agreed with the doctor.
   • Life: People leading an active lifestyle may require additional dietary supplements to maintain energy and recovery after physical exertion.

   When choosing and taking dietary supplements, it is necessary to take into account your individual needs and characteristics of the body.

Chapter 3: Bad for various states: Expert recommendations

3. 1 Dad for immunity: what vitamins and minerals strengthen the immune system? To strengthen the immune system, it is recommended to take the following vitamins and minerals:

   • Vitamin C: Participates in the operation of the immune system, protects cells from damage.
   • Vitamin D: It is necessary to activate immune cells.
   • Zinc: Participates in the work of immune cells, has antiviral properties.
   • Selenium: Participates in the work of the immune system, has antioxidant properties.
   • SOUTINATEA: It has immunostimulating properties.
   • Probiotics: Support the intestinal health, where most of the immune cells are located.

4. 2 Bad for energy and vigor: what substances help to cope with fatigue and increase performance? To increase energy and vigor, it is recommended to take the following substances:

   • B vitamins B: Participate in energy exchange.
   • Iron: It is necessary for transporting oxygen to cells.
   • Magnesium: Participates in energy exchange, reduces fatigue.
   • Coenzim q10: Participates in energy metabolism, has antioxidant properties.
   • Ginseng: It has adaptogenic properties, increases performance.
   • Eleutherococcus: It has adaptogenic properties, increases performance.

5. 3 Dietary supplements for the beauty and health of the skin: what vitamins and minerals are needed to maintain healthy skin, hair and nails? To maintain the health of the skin, hair and nails, it is recommended to take the following vitamins and minerals:

   • Vitamin A: It is necessary for the health of the skin, hair and nails.
   • Vitamin E: It has antioxidant properties, protects the skin from damage.
   • Vitamin C: Participates in the synthesis of collagen necessary for the health of the skin.
   • Biotin: It is necessary for the health of hair and nails.
   • Zinc: It is necessary for the health of the skin, hair and nails.
   • Selenium: It has antioxidant properties, protects the skin from damage.
   • Collagen: It is necessary for the health of the skin, joints and ligaments.
   • Hyaluronic acid: Moisturizes the skin, makes it more elastic.

6. 4 Dietary dietary supplements: what substances help reduce inflammation and improve joint mobility? To maintain joint health, it is recommended to take the following substances:

   • Glucosamine: Participates in the construction of cartilage fabric.
   • Chondroitin: Participates in the construction of cartilage fabric.
   • Collagen: It is necessary for the health of joints and ligaments.
   • Omega-3 fatty acids: Have anti -inflammatory properties.
   • Curcumin: It has anti -inflammatory properties.
   • MSM (methyl sulfonylmetatan): Participates in the formation of connective tissue.

7. 5 Bad for the nervous system: what substances help to cope with stress and improve sleep? To maintain the health of the nervous system, it is recommended to take the following substances:

   • Magnesium: Reduces stress, improves sleep.
   • B vitamins B: Necessary for the work of the nervous system.
   • Triptofan: Participates in the synthesis of serotonin and melatonin, hormones that regulate mood and sleep.
   • Valerian: It has soothing properties.
   • Melissa: It has soothing properties.
   • 5-HTP (5-hydroxyryptophan): Participates in the synthesis of serotonin.

8. 6 Bad for pregnant and lactating mothers: what vitamins and minerals are needed for the health of mom and child? Pregnant and nursing mothers need to take the following vitamins and minerals:

   • Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
   • Iron: It is necessary to prevent anemia.
   • Calcium: It is necessary for the formation of the bones and teeth of the child.
   • Vitamin D: It is necessary for the absorption of calcium.
   • Omega-3 fatty acids: Necessary for the development of the brain and vision of the child.
   • Iodine: It is necessary for the normal functioning of the thyroid gland.

   Before receiving dietary supplements, pregnant and nursing mothers need to consult a doctor.

Chapter 4: Myths and errors about dietary supplements: we debunk popular statements

9. 1 Myth: Bades are absolutely safe substances. True: dietary supplements, like any other substances, can cause side effects and interact with drugs. It is important to observe the recommended dosage and consult a doctor before taking.

10. 2 Myth: dietary supplements can replace good nutrition. True: dietary supplements are additives to the diet, and not replacing full nutrition. It is important to adhere to a balanced diet rich in fruits, vegetables, whole cereals and proteins.

11. 3 Myth: The larger the dose of dietary supplements, the better the effect. True: exceeding the recommended dosage of dietary supplements can lead to undesirable side effects and even poisoning. It is important to follow the recommended dosage indicated on the label.

12. 4 Myth: All dietary supplements are equally effective. True: the effectiveness of dietary supplements can vary depending on the manufacturer, composition, dosage and individual characteristics of the body. It is important to choose high -quality dietary supplements from trusted manufacturers.

13. 5 Myth: Bada treats diseases. True: dietary supplements are not medicines and are not intended for the treatment of diseases. They can be used to maintain the health and prevention of diseases, but do not replace full medical treatment.

14. 6 Myth: Bades are a waste of money. True: some dietary supplements can be useful for maintaining health and replenishing deficiency of certain substances in the body. However, it is important to choose high -quality dietary supplements and take them only if necessary after consulting a doctor.

Chapter 5: Bad for athletes: Features of admission and recommendations

5. 1 The objectives of the reception of dietary supplements in sports: why are they used by athletes? Athletes use dietary supplements for various purposes:

   • Improving energy and endurance: Creatine, caffeine, beta-alanine.
   • Acceleration of recovery after training: Protein, BCAA, glutamine.
   • Protection of joints and ligaments: Glucosamine, chondroitin, collagen.
   • Maintaining immunity: Vitamin C, vitamin D, zinc.
   • Improvement: Magnesium, melatonin.

6. 2 The main types of dietary supplements for athletes: protein, creatine, BCAA, glutamine, omega-3.

   • Protein: It is necessary for the restoration and growth of muscles.
   • Creatine: Increases energy and endurance, increases muscle mass.
   • BCAA (amino acids with an extensive chain): Accelerate recovery after training, reduce muscle pain.
   • Glutamine: Strengthens immunity, accelerates recovery after training.
   • Omega-3 fatty acids: They have anti-inflammatory properties, improve the work of the cardiovascular system.

7. 3 Dosage and dosage time for athletes: how to take dietary supplements depending on the sport and intensity of training? The dosage and time of admission of dietary supplements for athletes depend on the sport, intensity of training and individual characteristics of the body. It is recommended to consult a coach or sports doctor to receive individual recommendations.

8. 4 The risks of receiving dietary supplements in sports: doping control and possible side effects. Athletes need to be especially attentive when choosing dietary supplements, as some of them may contain prohibited substances that can lead to disqualification. It is important to choose dietary supplements that have passed doping control. It is also necessary to take into account possible side effects from admission of dietary supplements.

9. 5 Recommendations for the choice of dietary supplements for athletes: what to pay attention to when buying? When choosing dietary supplements for athletes, you need to pay attention to the following factors:

   • Certification: Make sure that dietary supplement has a quality certificate and has passed doping control.
   • Manufacturer: Choose products of well -known and trusted manufacturers.
   • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients in the specified dosage.
   • Reviews: Read reviews about the dietary supplement on the Internet, but treat them critically.

Chapter 6: Conclusion: a conscious approach to receiving dietary supplements is the key to health and well -being

In conclusion, it should be emphasized that the reception of dietary supplements is a responsible step that requires a conscious approach. Dietary supplements should not be considered as a panacea from all diseases or as a replacement for good nutrition and a healthy lifestyle. It is important to remember the need to consult a doctor before taking any dietary supplements in order to assess the state of health, identify possible deficits, exclude contraindications and avoid unwanted side effects.

Carefully study the composition of dietary supplements, choose the products of trusted manufacturers and follow the recommended dosage. Consider the individual characteristics of your body and take dietary supplements in accordance with your needs. Only subject to these rules you can achieve maximum efficiency from taking dietary supplements and improve your health and well -being.