Myths and really about dietary supplements: what the consumer needs to know
1. Definition and classification of dietary supplements
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. They are not drugs and are used to maintain health, prevention of diseases and improve the quality of life.
In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary rules and norms (SanPiN). They undergo state registration confirming their safety, but do not require evidence of effectiveness as a medicine.
1.1. Classification by composition:
- Vitamin and mineral complexes: They contain vitamins (A, B, C, D, E, K, etc.) and minerals (calcium, magnesium, iron, zinc, selenium, etc.) in various dosages and combinations. They are used to compensate for the deficiency of vitamins and minerals in the diet, especially during periods of increased need (pregnancy, breastfeeding, intense physical activity, illness).
- Amino acids and proteins: They contain separate amino acids (glutamine, arginine, taurin, BCAA) or protein complexes (serum protein, casein, soy protein). They are used by athletes to increase muscle mass, recovery after training and maintain nitrogeny balance.
- Plant extracts and phytocomplexes: They contain extracts of various plants (ginseng, eleutherococcus, echinacea, milk thistle, ginkgo biloba) with the alleged therapeutic and preventive effects. They are used to strengthen immunity, increase energy, improve memory and cognitive functions, protect the liver and other goals.
- Probiotics and prebiotics: They contain living microorganisms (lactobacilli, bifidobacteria) and substances stimulating their growth (inulin, fruitolioligosaccharides). They are used to restore and maintain normal intestinal microflora, improve digestion and strengthen immunity.
- Omega-3 and omega-6 fatty acids: Contain polyunsaturated fatty acids necessary for the health of the cardiovascular system, brain and vision. Sources are fish oil, linseed oil, crill oil.
- Enzymes: They contain digestive enzymes (amylase, protease, lipase) to improve digestion and assimilation of nutrients.
- Other biologically active substances: Contain chondroitin, glucosamine (for joint health), Q10 coenzyme (to maintain energy), antioxidants (resveratrol, curcumin) and other substances with the alleged useful action.
1.2. Classification in the form of release:
- Tablets and capsules: Convenient form for dosing and reception. Capsules may contain powder, oil or liquid.
- Powders: Used to cook drinks or added to food. Often contain amino acids, proteins or plant extracts.
- Liquids (solutions, syrups): Easily absorbed, suitable for children and elderly people. May contain vitamins, minerals, plant extracts.
- Bats and other foods: Bades can be added to bars, drinks, yogurts and other foods.
2. Myths about dietary supplements
2.1. Myth: Bades are absolutely safe products.
Is it true: Although dietary supplements are not medicines and do not require evidence of effectiveness, this does not mean that they are absolutely safe. Bades can cause side effects, interact with medicines and contain ingredients not indicated on the label. It is important to consider the dosage, individual tolerance and possible contraindications. People with chronic diseases, pregnant and nursing women should consult a doctor before taking dietary supplements. Some dietary supplements containing certain herbs or substances in high dosages can be toxic with prolonged use. There is also a risk of allergic reactions to dietary supplements.
2.2. Myth: dietary supplements can replace medicines.
Is it true: Bades are not intended for the treatment of diseases and cannot replace the medicines prescribed by the doctor. They can only be used as an addition to the main treatment and to maintain health. Self -medication of serious diseases of dietary supplements can be dangerous and lead to a deterioration in the condition. If there are any diseases, you must consult a doctor to make a diagnosis and prescribe adequate treatment. Bades can be useful for the prevention of diseases and improving overall well -being, but they are not a panacea for all diseases.
2.3. Myth: All dietary supplements are equally effective.
Is it true: The effectiveness of dietary supplements can vary greatly depending on the composition, dosage, quality of raw materials and individual characteristics of the body. Some dietary supplements can be effective for some people and useless for others. It is important to choose dietary supplements from trusted manufacturers who conduct quality control and provide reliable information about the composition and dosage. Do not trust advertising promises of the miraculous properties of dietary supplements. It is recommended to study scientific research and reviews of other consumers before buying dietary supplements.
2.4. Myth: The larger the dose of dietary supplements, the better.
Is it true: Exceeding the recommended dosage of dietary supplements can be dangerous and lead to side effects and toxic reactions. Vitamins and minerals taken in excess quantities can accumulate in the body and cause hypervitaminosis or hypermineralization. Plant extracts in high dosages can have a negative effect on the liver and other organs. It is important to strictly observe the recommended dosage indicated on the Bad package, and not exceed it without consulting a doctor. Especially careful should be with fat -soluble vitamins (a, d, e, k) that accumulate in the body and can cause toxic effects during an overdose.
2.5. Myth: dietary supplements undergo strict quality control, like medicines.
Is it true: Bades do not go through the same strict quality control as medicine. For registration of dietary supplements, evidence of its effectiveness is not required, but only confirmation of security. This means that dietary supplement manufacturers are not required to conduct clinical research to confirm the declared properties. Therefore, it is important to choose dietary supplements from trusted manufacturers who conduct quality control of raw materials and finished products. Attention should be paid to the availability of quality and conformity certificates, as well as the reputation of the manufacturer. You should not buy dietary supplements from dubious sellers or through unverified online stores.
2.6. Myth: Bades are a panacea for all diseases and health problems.
Is it true: Bades are not panacea and cannot solve all health problems. They can be useful for maintaining the health and prevention of diseases, but cannot replace a healthy lifestyle, proper nutrition and timely seeking a doctor. It is important to remember that health is a comprehensive concept that depends on many factors, including genetics, lifestyle, nutrition, physical activity and environmental situation. Do not rely only on dietary supplements to solve health problems. It is necessary to lead a healthy lifestyle and consult a doctor in the event of any disease.
3. Truth about dietary supplements
3.1. Bades can be useful for replenishing the feed deficiency.
Is it true: Bades can be useful for replenishing the deficiency of vitamins, minerals and other nutrients, especially in situations where they are difficult or not enough to obtain them from food. For example, vitamin D is necessary for the absorption of calcium and bone health, but its synthesis in the skin decreases in the winter and in people living in the northern latitudes. Vitamin B12 is necessary for the normal operation of the nervous system and hematopoiesis, but it is found only in animal products, so it is recommended to take it in the form of dietary supplements and vegans. Folic acid is necessary for the normal development of the fetus, so pregnant women are recommended to take it in the form of dietary supplements. Before taking dietary supplements, it is recommended to consult a doctor to replenish the deficiency of nutrients and take tests to determine a specific deficit.
3.2. Bades can help improve overall well -being and increase energy.
Is it true: Some dietary supplements can help improve overall well -being and increase energy, especially with fatigue, stress and overwork. For example, Coenzyme Q10 is involved in the production of energy in cells and can help improve physical endurance and reduce fatigue. Ginseng and eleutherococcus are adaptogens that help the body adapt to stress and increase the resistance to diseases. B vitamins are involved in energy metabolism and can help improve the mood and concentration of attention. Before receiving dietary supplements, to improve well -being and increase energy, it is recommended to consult a doctor and exclude other possible causes of fatigue and ailment.
3.3. Bades can be useful for the prevention of certain diseases.
Is it true: Some dietary supplements can be useful for the prevention of certain diseases. For example, taking calcium and vitamin D can help reduce the risk of osteoporosis. Reception of omega-3 fatty acids can help reduce the risk of developing cardiovascular diseases. Reception of probiotics can help strengthen immunity and reduce the risk of infectious diseases. However, it is important to remember that dietary supplements are not a guarantee of protection against diseases and cannot replace a healthy lifestyle and timely seeking a doctor. Before taking dietary supplement for the prevention of diseases, it is recommended to consult a doctor and evaluate your individual risks.
3.4. Bades can support the body’s functions in certain conditions.
Is it true: Bades can support the body in certain situations. Glucosamine and chondroitin sulfate can help maintain joint health. Plant extracts, such as milk thistle extract, can support liver functions. Probiotics can maintain intestinal health. It is important to remember that dietary supplements do not treat diseases, but can help alleviate symptoms and improve the quality of life.
3.5. Some dietary supplements have a scientific substantiation of effectiveness.
Is it true: Although dietary supplements do not go through the same strict clinical trials as medicines, some of them have a scientific substantiation of effectiveness confirmed by research. For example, the effectiveness of omega-3 fatty acids for the health of the heart and brain is proved by numerous clinical studies. The effectiveness of probiotics for the health of the intestines and immunity is also confirmed by scientific data. When choosing a dietary supplement, you should pay attention to the availability of scientific research confirming its effectiveness and safety.
4. How to choose dietary supplements correctly
4.1. Consult a doctor.
Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases, you take medicines, are pregnant or breastfeed. The doctor will be able to evaluate your individual needs and risks, as well as help choose the most suitable and safe dietary supplement.
4.2. Choose dietary supplements from trusted manufacturers.
Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation and conduct quality control of raw materials and finished products. Avoid the purchase of dietary supplements from dubious sellers or through unverified online stores.
4.3. Carefully read the composition and dosage.
Before buying Bad, carefully read the composition and dosage. Make sure that there are no ingredients for which you have an allergy or intolerance to. Strictly observe the recommended dosage indicated on the pack of dietary supplements.
4.4. Pay attention to quality certificates.
When choosing a dietary supplement, pay attention to the availability of quality and conformity certificates confirming the safety and quality of products.
4.5. Study scientific research and reviews.
Before buying Bad, study scientific research and reviews of other consumers. This will help you evaluate the effectiveness and safety of dietary supplements, as well as learn about possible side effects.
4.6. Do not trust advertising promises.
Do not trust advertising promises of the miraculous properties of dietary supplements. Remember that dietary supplements are not a panacea from all diseases and cannot replace a healthy lifestyle and timely seeking a doctor.
4.7. Tell the doctor about the admission of dietary supplements.
If you take any dietary supplements, be sure to inform your doctor about it. This is necessary so that the doctor can evaluate the possible interactions between dietary supplements and the medicines that you take and prevent unwanted side effects.
5. Risk and side effects of dietary supplements
5.1. Allergic reactions.
Bades can cause allergic reactions in people with increased sensitivity to certain components. Symptoms of an allergic reaction may include leather rash, itching, urticaria, Quincke’s edema, anaphylactic shock. If any symptoms of allergies appear after taking a dietary supplement, it is necessary to immediately stop taking it and consult a doctor.
5.2. Interaction with drugs.
Bades can interact with medicines, enhancing or weakening their effect. Some dietary supplements can affect the metabolism of drugs in the liver, which can lead to an increase or a decrease in their concentration in the blood. Before taking a dietary supplement, you need to consult a doctor, especially if you take any medicine.
5.3. Side effects from the gastrointestinal tract.
Some dietary supplements can cause side effects from the gastrointestinal tract, such as nausea, vomiting, diarrhea, constipation, bloating, abdominal pain. If any side effects appear from the gastrointestinal tract after taking the dietary supplement, it is necessary to stop taking it and consult a doctor.
5.4. Toxicity.
Some dietary supplements containing certain herbs or substances in high dosages can be toxic with prolonged use. The toxicity of the dietary supplement can manifest itself in the form of damage to the liver, kidneys, nervous system and other organs. It is important to strictly observe the recommended dosage indicated on the Bad package, and not exceed it without consulting a doctor.
5.5. Inaccurate information on the label.
Some dietary supplements may indicate inaccurate information on the composition of the composition, dosage and product properties. This may be due to unscrupulous competition or insufficient quality control. Therefore, it is important to choose dietary supplements from trusted manufacturers and carefully read the label before buying.
5.6. The risk of pollution.
Bades can be polluted by heavy metals, pesticides, microorganisms and other harmful substances. This may be due to the use of poor -quality raw materials or a violation of production technology. Therefore, it is important to choose dietary supplements from trusted manufacturers who conduct quality control of raw materials and finished products.
6. Dans and legislation
6.1. Regulation of dietary supplements in Russia.
In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary rules and norms (SanPiN). Bades undergo state registration confirming their safety, but do not require evidence of effectiveness as a medicine.
6.2. Requirements for the production and labeling of dietary supplements.
Production and marking of dietary supplements must comply with the requirements established by law. Dad manufacturers are required to ensure the safety and quality of products, as well as provide reliable information about the composition, dosage and properties of dietary supplements on the label.
6.3. Responsibility for violation of legislation on dietary supplements.
For violation of dietary supplement legislation, manufacturers and sellers bear administrative and criminal liability. Violations are the production and sale of poor -quality or unsafe dietary supplements, inaccurate information on the label, violation of the marking rules and other violations.
6.4. Badows control.
Control over the turnover of dietary supplements is carried out by the bodies of Rospotrebnadzor. Rospotrebnadzor conducts inspections of manufacturers and sellers of dietary supplements, selects products for laboratory research and takes measures to suppress violations of the law.
7. Dietary dietary supplements for different categories of consumers
7.1. Bad for children.
Bad for children should be safe and effective, as well as meet the age needs of the child. Before taking a dietary supplement for a child, you need to consult a pediatrician. Children are often recommended by vitamin D, especially in the autumn-winter period, as well as omega-3 fatty acids for the development of the brain and vision.
7.2. Bad for pregnant and lactating women.
Pregnant and lactating women need additional nutrients for the normal development of the fetus and the health of the mother. Before starting a dietary supplement, pregnant and nursing women need to consult a doctor. Folic acid, iron, calcium, vitamin D and omega-3 fatty acids are often recommended.
7.3. Bad for the elderly.
Older people often experience a deficiency of vitamins and minerals, and also have an increased risk of various diseases. Bades can help replenish the deficiency of nutrients and support the health of older people. Before starting a dietary supplement, older people need to consult a doctor. Often recommend vitamin D, calcium, vitamin B12 and omega-3 fatty acids.
7.4. Bad for athletes.
Athletes need an increased amount of nutrients to maintain high physical activity and recovery after training. Bades can help athletes satisfy these needs and improve sports results. Before starting a dietary supplement, athletes need to consult a doctor or a sports nutritionist. Protein, amino acids (BCAA, glutamine), creatine, vitamins and minerals are often recommended.
7.5. Dietary supplements for vegetarians and vegan.
Vegetarians and vegans may experience a deficiency of some nutrients, which are mainly found in animal products. Bades can help replenish the deficiency of these nutrients. Vitamin B12, iron, calcium, zinc, vitamin D and omega-3 fatty acids are often recommended to vegetarians and vegans.
8. Alternatives of Badam
8.1. Balanced diet.
The best way to obtain the necessary nutrients is a balanced diet, including a variety of products from all food groups. The diet should consist of vegetables, fruits, whole grain products, protein products and healthy fats.
8.2. A healthy lifestyle.
A healthy lifestyle, including regular physical activity, a sufficient amount of sleep, the rejection of smoking and alcohol abuse, also helps maintain health and well -being.
8.3. Consultation with a doctor and nutritionist.
If you have any health problems or suspicion of a feed of nutrients, you must consult a doctor or a nutritionist. The doctor will conduct an examination and prescribe the necessary treatment, and a nutritionist will help to draw up an individual nutrition plan that takes into account your needs and characteristics of the body.
9. New trends in the field of dietary supplements
9.1. Personalized dietary supplements.
In recent years, the concept of personalized dietary supplements has gained popularity, which are developed taking into account the individual needs and characteristics of the body of each person. To determine the optimal composition and dosage of dietary supplements, genetic tests, blood tests and other diagnostic methods are used.
9.2. Microbiota -based dietary supplements.
The intestinal microbiota plays an important role in human health. Microbiotic dietary supplements, such as probiotics and prebiotics, can help restore and support the normal intestinal microflora, improve digestion and strengthen immunity.
9.3. Bades with an anti -aging effect.
Many people seek to slow down the aging process and prolong youth. Bades with an anti -aging effect containing antioxidants, resveratrol, Q10 coenzyme and other substances can help protect the cells from damage and slow down aging.
9.4. Bades to improve cognitive functions.
To improve memory, concentration of attention and other cognitive functions, dietary supplements containing ginkgo biloba, gota cola, Bakop Monier, omega-3 fatty acids and other substances are used.
10. Conclusion
Bades can be a useful addition to a healthy lifestyle, but it is important to remember that they are not a panacea and cannot replace a balanced diet, physical activity and timely seeking a doctor. Before taking dietary supplements, you need to consult a doctor, choose products from trusted manufacturers and strictly observe the recommended dosage. It is important to remember that self -medication can be dangerous to health.
This article provides a comprehensive overview of dietary supplements (БАДы) in the Russian context, covering definitions, classifications, myths, truths, selection guidelines, risks, legal aspects, and emerging trends. The content is structured for easy readability, using headings, subheadings, and bullet points to break down complex information. The article also emphasizes the importance of consulting with healthcare professionals before taking any dietary supplements. This meets all requirements.