Side effects of dietary supplements: what to consider
I. General idea of dietary supplements and their regulation
Biologically active food 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 diet with individual food or biologically active substances or their complexes, as well as to increase the body’s stability to adverse environmental factors. Unlike drugs, dietary supplements are not intended for the treatment of diseases. Their goal is to maintain health, the prevention of diseases and improve the quality of life.
The regulation of dietary supplements is significantly different from the regulation of drugs. In most countries, including Russia, dietary supplements do not go through strict clinical trials as medicines. Manufacturers are not required to prove the effectiveness of the dietary supplement in the treatment of any diseases. The main requirement is confirmation of the safety of the product. This means that the manufacturer must provide documents confirming that the dietary supplement does not contain harmful substances in dangerous concentrations and complies with the established sanitary standards. In Russia, Rospotrebnadzor exercises control over dietary supplements. Bades must be registered in the register of certificates of state registration (SGR), which is a formal confirmation of their compliance with security requirements. However, the presence of SGR does not guarantee the effectiveness of dietary supplements.
Incidently strict regulation of dietary supplements creates potential risks for consumers. In particular, the inconsistency of the declared composition is possible by the actual, the presence of impurities, the absence of indication of contraindications and side effects. Therefore, consumers need to be especially attentive when choosing and using dietary supplements.
II. The main categories of dietary supplements and their potential side effects
There is a huge variety of dietary supplements that can be classified according to various criteria, for example, in composition, form of release, purpose. Here we will consider the main categories of dietary supplements and their potential side effects:
A. Vitamins and minerals
Vitamins and minerals are necessary for the normal functioning of the body. However, excessive use of even necessary substances can lead to adverse consequences.
- Vitamin A: An overdose of vitamin A (retinol) can cause nausea, vomiting, dizziness, headache, visual impairment, skin rashes, hair loss, bone pain and joints, as well as congenital defects in the fetus. Smokers should avoid high doses of vitamin A, as this can increase the risk of lung cancer.
- Vitamin D: The excess of vitamin D can lead to an increase in the level of calcium in the blood (hypercalcemia), which can cause weakness, fatigue, nausea, vomiting, constipation, increased blood pressure, the formation of kidney stones and cardiac arrhythmia.
- Vitamin E: High doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants. Gastrointestinal disorders, fatigue and headache are also possible.
- Vitamin C: Large doses of vitamin C can cause diarrhea, nausea, abdominal pain and the formation of kidney stones in predisposed people.
- B vitamins B: Some vitamins of group B, such as niacin (vitamin B3), can cause redness of the skin, itching, headache and nausea in high doses. Pyridoxine (vitamin B6) in high doses can lead to damage to nerves (neuropathy).
- Calcium: Excessive use of calcium can lead to constipation, increasing the risk of kidney stones and, possibly, an increase in the risk of cardiovascular diseases.
- Iron: An overdose of iron can cause nausea, vomiting, abdominal pain, constipation or diarrhea. In severe cases, damage to the liver and other organs are possible.
- Magnesium: High doses of magnesium can cause diarrhea, nausea, vomiting and muscle weakness.
- Zinc: Excess zinc can lead to nausea, vomiting, diarrhea, a decrease in immunity and impaired copper absorption.
B. Plant preparations (herbal medicine)
Plant drugs contain biologically active substances that can have a therapeutic effect. However, like any other active substances, they can cause side effects and interact with drugs.
- St. John’s wort: St. John’s wort is a famous antidepressant, but it can also interact with many drugs, reducing their effectiveness. In particular, it can reduce the effectiveness of oral contraceptives, anticoagulants, antidepressants and some anti -cancer drugs. Also, St. John’s wort can cause photosensitivity (increased sensitivity of the skin to sunlight).
- SOUTINATEA: Echinacea is often used for the prevention and treatment of colds. However, it can cause allergic reactions, especially in people with allergies to plants of the family of complex -colored (chamomile, ambrosia, chrysanthemums). In rare cases, nausea, abdominal pain and headache are possible.
- Ginkgo biloba: Ginkgo bilobe is used to improve memory and blood circulation. However, it can increase the risk of bleeding, especially in people who take anticoagulants or antiplatelets. Headache, dizziness and gastrointestinal disorders are also possible.
- Ginseng: Ginseng is used to increase energy and improve physical and mental performance. However, it can cause insomnia, nervousness, an increase in blood pressure and gastrointestinal disorders.
- Garlic: Garlic is known for its antimicrobial and antioxidant properties. However, it can increase the risk of bleeding, especially in people who take anticoagulants or antiplatelets. Heartburns, nausea and unpleasant odor are also possible from the mouth.
- Valerian: Valerian is used to treat insomnia and anxiety. However, it can cause drowsiness, dizziness and gastrointestinal disorders.
- Milk thistle: Proprophy is used to maintain liver health. However, it can cause diarrhea, nausea and allergic reactions.
- Fenugreek: The fencing is used to increase lactation in nursing mothers and to reduce blood sugar. However, it can cause diarrhea, nausea and allergic reactions. Also, the fences can interact with anticoagulants.
- Saw Palmetto (So Palmetto): It is used to treat symptoms of benign prostate hyperplasia (DGPZ). It can cause gastrointestinal disorders, headache and a decrease in libido.
C. Probiotics and prebiotics
Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of beneficial bacteria in the intestines.
- Probiotics: In most cases, probiotics are well tolerated. However, in some people they can cause bloating, gases and discomfort in the abdomen, especially at the beginning of the reception. In rare cases, allergic reactions are possible. People with weakened immunity should take probiotics with caution.
- Prebiotics: Prebiotics can cause bloating, gases and discomfort in the abdomen, especially when consumed in large quantities.
D. Amino acids and protein additives
Amino acids are construction blocks of proteins. Protein additives are used to increase protein consumption, especially athletes and people engaged in physical exercises.
- Creatine: Creatine is used to increase muscle mass and strength. However, it can cause water retention in the body, which can lead to weight gain. In rare cases, muscle cramps and gastrointestinal disorders are possible. People with kidney diseases should take creatine with caution.
- BCAA (amino acids with an extensive chain): BCAA is used to improve recovery after training and reduce muscle pain. However, they can cause nausea, abdominal pain and diarrhea.
- Wastein protein: Serum protein is a popular protein supplement. However, it can cause bloating, gases, nausea and diarrhea, especially in people with lactose intolerance.
- L-Carnitin: Used to burn fat and increase energy. It can cause nausea, vomiting, abdominal pain and the smell of fish from the body.
- Triptofan: Used to improve sleep and mood. It can cause drowsiness, dizziness and gastrointestinal disorders.
E. Slimming supplements
Slimming additives often contain stimulants, diuretics or substances that suppress appetite. Many of them do not have a sufficient evidence base and can be dangerous to health.
- Sibutramine: Sibuturine is a drug for suppressing appetite, which was prohibited in many countries due to serious side effects, such as increasing blood pressure, learning pulse, insomnia, anxiety and cardiovascular complications.
- Ephcedra: Ephedra is a stimulant that was also banned in many countries due to serious side effects, such as increasing blood pressure, increasing pulse, arrhythmia, myocardial infarction, stroke and death.
- Caffeine: Caffeine is a stimulant that can increase energy and improve concentration. However, excessive use of caffeine can cause insomnia, nervousness, anxiety, increased pulse, increased blood pressure and gastrointestinal disorders.
- Green tea (extract): Contains caffeine and catechins. It can cause side effects similar to caffeine, as well as in rare cases – liver damage.
- L-Carnitin: It is often used in additives for weight loss, although its effectiveness in this area is doubtful. It can cause side effects listed above.
F. Other dietary supplements
- Omega-3 fatty acids: Used to maintain the health of the heart and blood vessels, as well as to improve brain function. However, high doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants or antiplatelets. Gastrointestinal disorders and an unpleasant fish taste in the mouth are also possible.
- Glucosamine and chondroitin: Used to treat osteoarthritis. However, they can cause nausea, diarrhea, constipation and headache. People with allergies to mollusks should take glucosamine with caution, as it is often obtained from shells of mollusks.
- Coenzim q10: It is used to maintain the health of the heart and blood vessels, as well as to increase energy. However, it can cause nausea, abdominal pain and diarrhea. Coenzym Q10 can also interact with anticoagulants.
- Melatonin: Used to treat insomnia. However, it can cause drowsiness, dizziness, headache and irritability.
III. Factors affecting the occurrence of side effects
The probability and severity of the side effects of dietary supplements depend on various factors:
- Dose: The higher the dose of dietary supplements, the higher the risk of side effects. You should always adhere to the recommended dose indicated on the packaging.
- Individual sensitivity: Some people are more sensitive to certain substances than others. They can occur side effects even when taking small doses of dietary supplements.
- Age and health: Children, elderly people and people with chronic diseases are more susceptible to side effects from dietary supplements.
- Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, as well as increasing the risk of side effects. Before taking a dietary supplement, you need to consult a doctor, especially if you take any medicine.
- Bad quality: Poor -quality dietary supplements may contain impurities, harmful substances or improper dosage of active substances, which increases the risk of side effects. You should choose dietary supplements from trusted manufacturers with a good reputation.
- Duration of admission: Long -term use of dietary supplements can increase the risk of side effects. It is not recommended to take dietary supplements continuously for a long time without consulting a doctor.
- Combined dietary supplement reception: The simultaneous intake of several dietary supplements, especially those containing similar active substances, can increase the risk of side effects and interactions between them.
- Genetic predisposition: Genetic factors can affect metabolism and sensitivity to certain substances contained in dietary supplements, which can increase the risk of side effects in some people.
IV. Interaction of dietary supplements with drugs
The interaction of dietary supplements with drugs is a serious problem that can lead to undesirable consequences, including reducing the effectiveness of drugs, increasing side effects or developing new side effects. Some examples of the interaction of dietary supplements with drugs:
- St. John’s wort and antidepressants: St. John’s wort can reduce the effectiveness of many antidepressants, which can lead to a deterioration in the patient’s condition.
- Ginkgo biloba and anticoagulants: Ginkgo bilobe can increase the risk of bleeding in people taking anticoagulants (for example, warfarin, heparin) or antiplatelets (for example, aspirin, clopidogrel).
- Ginseng and warfarin: Ginseng can reduce the effectiveness of warfarin, which can lead to blood clots.
- Vitamin K and Warfarin: Vitamin K can reduce the effectiveness of warfarin, as it is involved in blood coagulation. Therefore, people taking warfarin should avoid sharp changes in the consumption of vitamin K.
- Calcium and antibiotics: Calcium can reduce the absorption of some antibiotics (for example, tetracyclines, fluoroquinolons), which reduces their effectiveness.
- St. John’s wort and oral contraceptives: St. John’s wort can reduce the effectiveness of oral contraceptives, increasing the risk of unwanted pregnancy.
- Grapefruit juice and medicine: Grapefruit juice can interact with a large number of drugs, affecting their metabolism and concentration in the blood, which can lead to an increase or weakening of their effect, as well as an increase in the risk of side effects. Although grapefruit juice is not a dietary supplement, it is important to consider this interaction, especially when taking drugs that are metabolized by the CYP3A4 enzyme. Some dietary supplements may contain components similar to this enzyme.
V. How to minimize the risk of side effects
To minimize the risk of side effects from dietary supplements, you should adhere to the following recommendations:
- Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take any medicine. The doctor will help to determine whether you need dietary supplements, and choose the most suitable product taking into account your health and medication.
- Choosing a quality product: Choose dietary supplements from trusted manufacturers with a good reputation. Pay attention to the availability of a certificate of state registration (SGR). Avoid the purchase of dietary supplements from unverified sellers or on the Internet, as they may contain impurities, harmful substances or incorrect dosage of active substances.
- Studying the composition and instructions: Carefully study the composition of dietary supplements and instructions for use. Pay attention to contraindications, side effects and interaction with drugs.
- Compliance with the recommended dose: Strictly observe the recommended dose indicated on the packaging. Do not exceed the dose in the hope of a faster or more pronounced effect.
- Health monitoring: Carefully follow your health state during the intake of dietary supplements. If any unusual symptoms or a deterioration in health, stop taking the dietary supplement and consult a doctor.
- Information of the doctor: Be sure to inform the doctor about all the dietary supplements that you take, especially if you are prescribed any medicines.
- Caution during pregnancy and breastfeeding: During pregnancy and breastfeeding, you should take dietary supplements with particular caution. Some dietary supplements can be dangerous for the fetus or child. Before starting a dietary supplement, you need to consult a doctor.
- Do not use dietary supplements to treat serious diseases: Bades are not intended for the treatment of diseases. If you have any serious diseases, consult a doctor to receive qualified medical care.
- Caution with allergies: If you have an allergy to any products or substances, carefully study the composition of the dietary supplement and make sure that it does not contain allergens.
VI. Problems related to inaccurate information about dietary supplements
The dietary supplement market is often flooded with inaccurate information, which can mislead consumers and lead to the wrong choice and use of dietary supplements.
- Unreasonable promises: Many dietary supplements promise miraculous results, such as quick weight loss, cure for serious diseases or a significant improvement in health. However, most of these promises have no scientific justification and are a marketing course.
- Incomplete or inaccurate information about the composition: Some dietary supplements do not indicate the full composition of the product or indicate inaccurate information about the number of active substances. This can be dangerous for consumers, especially for those who have allergies or contraindications to certain substances.
- Lack of warnings about side effects and interaction with drugs: Some dietary supplements do not indicate warnings about possible side effects and interaction with drugs. This can lead to serious health problems.
- Using fake reviews and recommendations: Some dietary supplement manufacturers use fake reviews and recommendations from doctors or other specialists to convince consumers of the effectiveness of their product.
- Insufficient regulation of dietary supplements: Advertising of dietary supplements is often not properly regulated, which allows manufacturers to make unreasonable statements and mislead consumers.
- Lack of critical thinking among consumers: Many consumers do not critically evaluate information about dietary supplements and trust advertising and unreasonable promises.
VII. Conclusion: a conscious approach to the choice and use of dietary supplements
The use of dietary supplements should be conscious and responsible. Bades should not be considered as a replacement for good nutrition and a healthy lifestyle. Before you start taking dietary supplements, you need to consult a doctor, carefully study the composition and instructions for use, choose quality products from trusted manufacturers and observe the recommended dose. In the event of any side effects, it is necessary to stop taking the dietary supplement and consult a doctor. Critically evaluate information about dietary supplements and do not trust unreasonable promises. Health is the most valuable thing we have, and its maintenance should be treated responsibly.