Do not include an index. Do not include author bio. Do not include FAQs. Do not include images. Do not include links to external websites. Do not include social media sharing buttons.
Bades and vitamins for health: what to choose?
Part 1: Fundamentals of dietary supplements and vitamins
1.1 What are dietary supplements (biologically active additives)?
The dietary supplements, or biologically active additives, are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. Their goal is to enrich the diet with individual food substances or their complexes, as well as to have a general strengthening, soft tonic effect on the body. It is important to note that dietary supplements are not drugs and are not intended for the treatment of any diseases. They rather serve to prevent scarce conditions and maintain overall health.
Bades are available in various forms: tablets, capsules, powders, extracts, syrups, etc. The composition of dietary supplements may include vitamins, minerals, amino acids, dietary fiber, probiotics and prebiotics, plant extracts, beekeeping products and other components.
The regulation of the production and sale of dietary supplements in different countries is different. In most countries, including in Russia, dietary supplements are subject to mandatory state registration, which guarantees their safety and compliance with the declared composition. However, the effectiveness of dietary supplements is not always confirmed by clinical research, so the choice of dietary supplements should be approached consciously.
1.2 What are vitamins?
Vitamins are a group of organic compounds necessary for the normal life of the body. They are not synthesized in the body (or synthesized in insufficient quantities) and should come with food or in the form of additives. Vitamins are involved in various biochemical processes, regulate metabolism, support immunity and ensure the normal functioning of organs and systems.
The lack of vitamins (hypovitaminosis) or the complete absence of vitamins (vitamin deficiency) can lead to serious health disorders. There are 13 famous vitamins that are divided into two groups:
- Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body. Excessive consumption of fat -soluble vitamins can lead to hypervitaminosis.
- Water -soluble vitamins (c, group b): They dissolve in water and do not accumulate in the body in significant quantities. Excess water -soluble vitamins are usually excreted in urine.
Each vitamin performs certain functions in the body. For example, vitamin A is necessary for vision, vitamin D is for bone health, vitamin C is for immunity, and group B vitamins for the nervous system and metabolism.
1.3 The difference between dietary supplements and vitamins
Although the concepts of “dietary supplements” and “vitamins” are often used interchangeably, there are significant differences between them.
- Definition: Vitamins are specific organic compounds necessary for the life of the body. Bades are a broader concept that includes various food additives, including vitamins.
- Composition: Vitamins contain only vitamins. Bades may contain vitamins, minerals, amino acids, plant extracts and other components.
- Target: Vitamins are designed to replenish the deficiency of specific vitamins in the body. Bades can be used for various purposes, including maintaining general health, strengthening immunity, improving digestion, etc.
- Regulation: Vitamins, as a rule, are subject to more strict regulation than dietary supplements.
- Efficiency: The effectiveness of vitamins is usually more proved than the effectiveness of dietary supplements.
Thus, vitamins are a subset of dietary supplements. All vitamins are dietary supplements, but not all dietary supplements are vitamins.
1.4 when and who needs dietary supplements and vitamins?
The need for dietary supplements and vitamins is individual and depends on various factors, including age, gender, state of health, lifestyle and diet.
In general, dietary supplements and vitamins can be useful in the following cases:
- Unstable nutrition: If the diet does not provide a sufficient amount of necessary vitamins and minerals.
- Increased needs: During pregnancy, lactation, intensive physical exertion or diseases, the need for vitamins and minerals may increase.
- Certain diseases: Some diseases can lead to a deficiency of vitamins and minerals or impede their absorption.
- Age: With age, the absorption of vitamins and minerals may deteriorate, which may require additional reception of additives.
- Accommodation in the region with a deficiency of certain substances: For example, in regions with a lack of sunlight, vitamin D.
- Vegetarianism and veganism: Vegetarians and vegans need to carefully monitor their diet in order to avoid deficiency of vitamin B12, iron, calcium and other nutrients.
It is important to remember that before taking any dietary supplements or vitamins, it is necessary to consult a doctor.
Part 2: Basic vitamins and minerals and their functions
2.1 Vitamin A (Retinol)
- Functions: It is necessary for vision (especially in the dark), maintaining the health of the skin and mucous membranes, immunity, growth and development.
- Sources: The liver, fish oil, carrots, pumpkin, sweet pepper, spinach, broccoli, apricots.
- Deficiency: It can lead to a deterioration in vision in the dark (chicken blindness), dry skin, increased susceptibility to infections.
- Overdose: It can cause nausea, vomiting, headache, dizziness, hair loss, liver damage.
2.2 Vitamin D (calciferol)
- Functions: It is necessary for the absorption of calcium and phosphorus, maintaining the health of bones and teeth, immunity, and regulation of cell growth.
- Sources: Fish oil, fatty fish (salmon, tuna, sardines), egg yolk, mushrooms (grown under the UV lamp), enriched products (milk, flakes). It is synthesized in the skin under the influence of sunlight.
- Deficiency: It can lead to rickets in children, osteomination in adults, weaknesses of bones, increased risk of fractures, weakening of immunity.
- Overdose: It can cause nausea, vomiting, weakness, increased thirst, the formation of kidney stones.
2.3 Vitamin E (Tocopherol)
- Functions: The antioxidant protects cells from damage to free radicals, supports the health of the skin and hair, immunity, and is involved in the regulation of the cardiovascular system.
- Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, spinach, broccoli.
- Deficiency: It is rare, can lead to damage to nerves, muscles and red blood cells.
- Overdose: It can cause nausea, vomiting, diarrhea, increased bleeding.
2.4 vitamin K (phyllokhinon)
- Functions: It is necessary for blood coagulation, maintaining bone health.
- Sources: Green leaf vegetables (spinach, broccoli, cabbage), liver, vegetable oils. It is synthesized by bacteria in the intestines.
- Deficiency: It can lead to increased bleeding, problems with blood coagulation.
- Overdose: It is rare, it can cause changes in the blood.
2.5 Vitamin C (ascorbic acid)
- Functions: Antioxidant is necessary for immunity, collagen formation (important for the health of the skin, bones, joints), iron absorption.
- Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, tomatoes.
- Deficiency: It can lead to scurvy (bleeding gums, teeth, weakness), weakening of immunity.
- Overdose: It can cause diarrhea, nausea, abdominal pain.
2.6 B vitamins
- Vitamin B1 (TIAMIN): It is necessary for the exchange of carbohydrates, the work of the nervous system. Sources: pork, whole grain products, legumes, nuts.
- Vitamin B2 (Riboflavin): It is necessary for metabolism, health of the skin and mucous membranes. Sources: milk, eggs, meat, green vegetables.
- Vitamin B3 (Niacin): It is necessary for metabolism, work of the nervous system, skin health. Sources: meat, fish, poultry, peanuts, mushrooms.
- Vitamin B5 (pantotenic acid): It is necessary for metabolism, the formation of hormones. Sources: Widely distributed in food products.
- Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids, the work of the nervous system, the formation of hemoglobin. Sources: meat, fish, poultry, legumes, bananas.
- Vitamin B7 (Biotin): It is necessary for metabolism, health, hair and nails. Sources: eggs, liver, nuts, seeds.
- Vitamin B9 (folic acid): It is necessary for the formation of blood cells, the development of the nervous system of the fetus. Sources: green leafy vegetables, legumes, citrus fruits.
- Vitamin B12 (cobalamin): It is necessary for the formation of blood cells, the work of the nervous system. Sources: only animal products (meat, fish, poultry, eggs, dairy products). Vegans need to take vitamin B12 additives.
B vitamins deficiency can lead to various symptoms, including fatigue, weakness, irritability, depression, digestive problems, anemia, skin lesions and nervous system.
2.7 minerals
- Calcium: It is necessary for the health of bones and teeth, muscle work, blood coagulation. Sources: dairy products, green leafy vegetables, enriched products.
- Iron: It is necessary for the formation of hemoglobin (transfers oxygen in the blood), the work of the immune system. Sources: red meat, liver, legumes, spinach, enriched products.
- Magnesium: It is necessary for the work of muscles and nerves, regulation of blood sugar, blood pressure. Sources: nuts, seeds, green leafy vegetables, whole grain products.
- Potassium: It is necessary for the work of the heart, muscles and nerves, the regulation of blood pressure. Sources: bananas, potatoes, avocados, spinach.
- Zinc: It is necessary for immunity, healing of wounds, growth and development. Sources: meat, poultry, seafood, nuts, seeds, legumes.
- Iodine: It is necessary for the thyroid gland, regulation of metabolism. Sources: iodized salt, seafood, dairy products.
- Selenium: Antioxidant is necessary for the operation of the immune system, thyroid gland. Sources: Brazilian nuts, seafood, meat, poultry, eggs.
Mineral deficiency can lead to various health problems, including bone weakness, anemia, muscle cramps, fatigue, weakening of immunity, problems with the thyroid gland.
Part 3: How to choose the right dietary supplement and vitamins
3.1 Consultation with a doctor
Before you start taking any dietary supplements or vitamins, you need to consult a doctor. The doctor will be able to evaluate your health status, identify possible nutrient deficits and recommend suitable additives in the right dosage. Self -medication can be dangerous and lead to undesirable consequences. It is especially important to consult a doctor if you have any diseases, you take medicines or are pregnant.
3.2 study of the composition
Carefully study the composition of the dietary supplement or vitamin complex. Pay attention to the following factors:
- Active substances: Make sure that the composition contains the vitamins and minerals that you need.
- Dosage: The dosage must comply with your needs and recommendations of the doctor. Do not exceed the recommended dose.
- Output form: Select the output form that is convenient for you (tablets, capsules, powder, syrup).
- Excipients: Pay attention to the presence of excipients, such as dyes, flavors, preservatives. If you are allergic to any substances, make sure that they are absent in the composition.
- Certification: Make sure that the dietary supplement has a certificate of conformity and is registered in the prescribed manner.
3.3 The choice of the manufacturer
Choose dietary supplements and vitamins from well -known and trusted manufacturers who have a good reputation and use high -quality raw materials. Study customer reviews and manufacturers’ ratings.
3.4 form of vitamins and minerals
The shape of vitamins and minerals can affect their digestibility. For example, vitamin D3 is better absorbed than vitamin D2. Magnesium in the form of citrate or glycinate is better absorbed than magnesium in the form of oxide.
3.5 Interaction with drugs
Some dietary supplements and vitamins can interact with medicines, reducing their effectiveness or increasing side effects. Be sure to inform the doctor about all dietary supplements and vitamins that you accept.
3.6 Individual tolerance
When taking dietary supplements and vitamins, it is necessary to take into account individual tolerance. Some people may have allergic reactions or side effects. If you notice any undesirable symptoms, stop taking the additive and consult a doctor.
3.7 price
The price of dietary supplements and vitamins can vary depending on the manufacturer, composition and form of release. Not always the most expensive supplement is the most effective. Compare prices and select the best option.
3.8 storage
Keep dietary supplements and vitamins in accordance with the instructions on the packaging. Usually they are stored in a dry, cool and protected place.
3.9 Remember the integrated approach
Bades and vitamins are not a panacea. To maintain health, it is necessary to adhere to a balanced diet, lead a healthy lifestyle, regularly engage in physical exercises and avoid stress. Bades and vitamins can be a useful addition to a healthy lifestyle, but cannot replace it.
Part 4: common dietary supplements and their use
4.1 Probiotics and prebiotics
- Probiotics: Living microorganisms that benefit the health of the intestine. They help restore the balance of microflora, improve digestion, strengthen immunity.
- Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and reproduction of probiotics.
- Application: After taking antibiotics, with digestive disorders, to strengthen immunity.
- Sources: Probiotics are found in sour -milk products (yogurt, kefir), fermented products (sauerkraut, kimchi). Prebiotics are found in vegetables, fruits, whole grain products.
4.2 omega-3 fatty acids
- Functions: It is necessary for the health of the heart and blood vessels, brain, eyes, joints. Have anti -inflammatory properties.
- Application: For the prevention of cardiovascular diseases, improve cognitive functions, reduce inflammation.
- Sources: Fat fish (salmon, tuna, sardines), linseed oil, chia seeds, walnuts.
4.3 Coenzim Q10 (COQ10)
- Functions: Antioxidant, participates in the production of energy in cells. It is important for the work of the heart and muscles.
- Application: To maintain heart health, increase energy, slowing down the aging process.
- Sources: Meat, fish, poultry, nuts, seeds.
4.4 Glucosamine and Chondroitin
- Functions: Support the health of the joints, contribute to the restoration of cartilage.
- Application: With arthritis, osteoarthrosis, to reduce pain and inflammation in the joints.
- Sources: Contained in the cartilage tissue of animals.
4.5 Plant extracts
- SOUTINATEA: Strengthens immunity, has antiviral properties.
- Ginseng: Increases energy, improves cognitive functions, adaptogen.
- Ginkgo biloba: Improves blood circulation in the brain, improves memory and concentration.
- Milk thistle: Protects the liver, has hepatoprotective properties.
- St. John’s wort: It has antidepressant properties.
- Application: To strengthen immunity, increase energy, improve cognitive functions, protect the liver, treatment of depression.
4.6 amino acids
- BCAA (amino acids with an extensive chain): Leucin, isolacin, valin. Necessary for growth and restoration of muscles.
- Creatine: Increases the strength and endurance of muscles.
- Glutamine: Supports immunity, promotes restoration after training.
- Application: For athletes, to increase muscle mass, increase strength and endurance, accelerate recovery after training.
Part 5: Bades and vitamins for different population groups
5.1 dietary supplements and vitamins for children
Vitamins and minerals for normal growth and development are especially important for children. The main vitamins and minerals necessary for children:
- Vitamin D: For the health of bones and teeth.
- Vitamin C: For immunity.
- B vitamins B: For metabolism and the work of the nervous system.
- Iron: For the formation of hemoglobin.
- Calcium: For the health of bones and teeth.
- Omega-3 fatty acids: For the development of brain and vision.
Before using dietary supplements and vitamins for children, you need to consult a pediatrician.
5.2 Bades and vitamins for pregnant and lactating women
Pregnant and lactating women need more vitamins and minerals than usual. The main vitamins and minerals necessary for pregnant women and nursing women:
- Folic acid: To prevent defects in the nervous tube in the fetus.
- Iron: To prevent anemia.
- Calcium: For the health of the bones and teeth of the mother and the child.
- Vitamin D: For the health of the bones and teeth of the mother and the child.
- Omega-3 fatty acids: For the development of the brain and vision of the child.
- Iodine: For the work of the thyroid gland of the mother and the child.
Reception of dietary supplements and vitamins during pregnancy and breastfeeding should be agreed with a doctor.
5.3 dietary supplements and vitamins for the elderly
With age, the assimilation of vitamins and minerals worsens, so older people often need additional reception of additives. The main vitamins and minerals necessary for older people:
- Vitamin D: For the health of bones and muscles.
- Vitamin B12: For the work of the nervous system.
- Calcium: For the health of bones.
- Magnesium: For the work of muscles and nerves.
- Omega-3 fatty acids: For the health of the heart and brain.
Before using dietary supplements and vitamins, older people need to consult a doctor.
5.4 dietary supplements and vitamins for athletes
Athletes need more vitamins and minerals than people leading a sedentary lifestyle. The main vitamins and minerals necessary for athletes:
- B vitamins B: For metabolism and energy.
- Vitamin C: For immunity and recovery.
- Vitamin D: For the health of bones and muscles.
- Iron: For the formation of hemoglobin.
- Magnesium: For the work of muscles and nerves.
- Potassium: For the work of the heart and muscles.
- BCAA: For growth and restoration of muscles.
- Creatine: To increase the strength and endurance of muscles.
The reception of dietary supplements and vitamins should be agreed with a doctor or a sports nutritionist.
Part 6: Myths and errors about dietary supplements and vitamins
6.1 “Dietary dietary supplements are medicines”
Bades are not medicines and are not intended for the treatment of any diseases. They rather serve to prevent scarce conditions and maintain overall health.
6.2 “The more vitamins, the better”
Excessive consumption of vitamins can be harmful to health. An overdose of fat -soluble vitamins (A, D, E, K) can lead to hypervitaminosis.
6.3 “All dietary supplements are safe”
Not all dietary supplements are safe. Some dietary supplements may contain harmful impurities or substances that are not indicated on the label. It is important to choose dietary supplements from well -known and trusted manufacturers.
6.4 “Dietary dietary supplements can replace good nutrition”
Bades cannot replace good nutrition. To maintain health, it is necessary to adhere to a balanced diet rich in vitamins, minerals and other nutrients.
6.5 “If I feel fatigue, I need to take vitamins”
Fatigue can be caused by various causes, including lack of sleep, stress, malnutrition, disease. Before taking vitamins, it is necessary to find out the cause of fatigue and consult a doctor.
6.6 “Natural vitamins are better than synthetic”
Synthetic vitamins are usually identical to natural in their chemical structure and functions. The difference between natural and synthetic vitamins is usually insignificant.
6.7 “Dietary dietary supplements are always effective”
The effectiveness of dietary supplements is not always confirmed by clinical research. The results of the use of dietary supplements can vary depending on the individual characteristics of the body.
6.8 “Dietary dietary supplements have no side effects”
Bades can cause side effects, especially with improper use or overdose. It is important to observe the recommended dose and consult a doctor before taking dietary supplements.
Part 7: Conclusion
The choice of dietary supplements and vitamins is an individual process that should be based on your needs, health status and recommendations. Remember that dietary supplements and vitamins are not a panacea, but only with an addition to a healthy lifestyle. Always consult a doctor before taking any additives.