New studies on the benefits of bases: a deep analysis of prospects and risks
Section 1: General principles and categories of dietary supplements
The dietary supplements, or biologically active additives, are concentrated sources of nutrients or other substances that have a physiological effect on the human body. They are designed to supplement the diet and are not drugs. The legal regulation of dietary supplements varies significantly depending on the country. In Russia, for example, dietary supplements are subject to state registration and control, but their effectiveness does not require mandatory confirmation by clinical trials, as in the case of drugs.
Key categories of dietary supplements include:
- Vitamins: Organic compounds necessary for the normal functioning of the body. Examples: vitamin D, vitamin C, B vitamins B.
- Minerals: Inorganic substances involved in many biochemical processes. Examples: calcium, magnesium, zinc, iron.
- Plant extracts and herbs: Concentrated substances extracted from plants often used in traditional medicine. Examples: ginseng extract, green tea extract, milk thistle extract.
- Amino acids: The main building blocks of proteins. Examples: L-carnitine, creatine, glutamine.
- Probiotics and prebiotics: Bacteria and substances that support a healthy intestinal microflora. Examples: Lactobacillus, Bifidobacterium, fructoligosaccharides.
- Fatty acids: Essential fats necessary for the health of the cardiovascular system and brain. Examples: omega-3 fatty acids (EPA and DHA).
- Other additives: Include various substances, such as Q10 coenzyme, hyaluronic acid, chondroitin and glucosamine.
Section 2: New Studies about vitamins: from d to k
2.1 Vitamin D: role in immunity and cognitive functions
Recent studies confirm the critical role of vitamin D in the regulation of the immune system. Met-analyzes showed that vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections. Vitamin D is involved in the activation of immune cells and the modulation of inflammatory reactions.
New studies also indicate a relationship between vitamin D and cognitive functions. The low levels of vitamin D were associated with a deterioration in memory, attention and speed of information processing, especially in older people. Clinical trials study the possibility of using vitamin D for the prevention and treatment of cognitive impairment, but the results are still ambiguous. The optimal level of vitamin D in the blood to maintain cognitive health remains the subject of research.
2.2 Vitamin C: antioxidant properties and support for immunity
Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. New studies confirm its role in reducing the risk of chronic diseases, such as cardiovascular diseases and some types of cancer. Vitamin C is also necessary for the synthesis of collagen, an important component of the skin, bones and connective tissue.
Studies on the effect of vitamin C on the duration and severity of colds are ongoing. Although some studies show that vitamin C can reduce the duration of a cold, especially in people involved in intense physical exercises, other studies have not revealed a significant effect.
2.3 B vitamins B: influence on the nervous system and energy exchange
B vitamins play an important role in energy metabolism, functioning of the nervous system and the formation of red blood cells. B vitamins deficiency can lead to various symptoms such as fatigue, weakness, irritability and nervous disorders.
New studies show that vitamins B6, B12 and folic acid can affect cognitive functions and mood. Some studies have revealed a relationship between a deficiency of group B vitamins and an increased risk of depression and anxiety disorders. However, additional studies are needed to confirm these results and determine the optimal doses of group B vitamins to maintain mental health.
2.4 Vitamin K: The value for the health of bones and blood coagulation
Vitamin K is necessary for coagulation of blood and maintaining bone health. New studies show that vitamin K2, in particular, plays an important role in the prevention of osteoporosis and cardiovascular diseases. Vitamin K2 helps to direct calcium into the bone and prevents its deposition in the arteries.
Some studies also study the effect of vitamin K2 on glucose metabolism and insulin sensitivity. Preliminary results show that vitamin K2 can improve glycemic control in people with type 2 diabetes.
Section 3: Minerals: New data on the role in maintaining health
3.1 magnesium: influence on sleep, stress and cardiovascular system
Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It plays a role in the regulation of blood pressure, blood sugar, muscles and nerves. New studies show that magnesium can have a positive effect on sleep, stress and cardiovascular system.
Magnesium deficiency is associated with an increased risk of insomnia, anxiety and depression. Magnesium additives can improve sleep quality and reduce stress. Magnesium also helps to relax blood vessels and reduce blood pressure.
3.2 zinc: role in immunity, wound healing and skin health
Zinc plays an important role in the immune system, wound healing and skin health. New studies confirm its role in reducing the risk of infectious diseases and acceleration of wound healing. Zinc is also necessary for the synthesis of collagen and maintaining skin health.
Some studies show that zinc supplements can reduce the duration and severity of colds. Zinc can also help reduce acne symptoms and other skin diseases.
3.3 calcium: effect on bone health and prevention of osteoporosis
Calcium is the main component of bones and is necessary to maintain their strength and density. New studies confirm the importance of calcium for the prevention of osteoporosis, especially in women during menopause.
It is important to note that for optimal assimilation of calcium, vitamin D is necessary. Calcium sources should also be taken into account, since calcium from food products is usually better absorbed than calcium from additives.
3.4 Iron: role in oxygen transport and prevention of anemia
Iron is necessary for the transport of oxygen in the blood and prevention of anemia. Iron deficiency can lead to fatigue, weakness, dizziness and other symptoms.
It is important to note that an excess of iron can also be harmful. Therefore, iron additives should be taken only as prescribed by the doctor and under the control of the level of iron in the blood.
Section 4: Plant extracts and herbs: new prospects and warnings
4.1 green tea extract: antioxidant and anti -inflammatory properties
Green tea extract contains polyphenols that have antioxidant and anti -inflammatory properties. New studies show that green tea extract can have a positive effect on the cardiovascular system, metabolism and cognitive functions.
Some studies have revealed the relationship between the consumption of green tea and the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer. However, additional studies are needed to confirm these results and determine the optimal doses of green tea extract.
4.2 ginseng Extract: adaptogenic properties and improvement of cognitive functions
Ginseng is an adaptogen that helps the body adapt to stress and improves cognitive functions. New studies show that ginseng extract can increase energy levels, improve memory and attention, as well as reduce stress.
However, it should be borne in mind that ginseng can interact with some drugs and cause side effects, such as insomnia and nervousness.
4.3 Prochopshi extract: liver protection and detoxification
The milk thistle contains silimarin, which has hepatoprotective properties and helps to protect the liver from damage. New studies show that a milk thistle extract can improve the liver function in people with liver diseases, such as hepatitis and cirrhosis.
A milk thistle can also help in the detoxification of the body and a decrease in blood cholesterol.
4.4 Kurkumin: anti -inflammatory and antioxidant properties
Kurkumin is an active ingredient in turmeric and has powerful anti -inflammatory and antioxidant properties. New studies show that Kurkumin can have a positive effect on the health of joints, brain and heart.
Kurkumin can also help reduce the risk of developing some types of cancer. However, it should be borne in mind that curcumin is poorly absorbed in the body. To improve assimilation, it is recommended to take turskumin along with piperin, which is contained in black pepper.
Section 5: probiotics and prebiotics: maintaining a healthy intestinal microflora
5.1 probiotics: role in immunity, digestion and mental health
Probiotics are living microorganisms that benefit health when used in sufficient quantities. They help maintain a healthy intestinal microflora, which plays an important role in immunity, digestion and mental health.
New studies show that probiotics can help reduce the risk of developing diarrhea, constipation, irritable intestinal syndrome and other diseases of the gastrointestinal tract. Probiotics can also improve immune function and reduce the risk of allergic reactions.
Some studies have revealed a connection between probiotics and improving mental health. Probiotics can help reduce stress, anxiety and depression.
5.2 Prebiotics: Nutrition for beneficial bacteria in the intestines
Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They help maintain the growth and activity of probiotics, thereby improving the health of the intestine.
Prebiotics are contained in various foods, such as onions, garlic, bananas and artichokes. Prebiotics additives are also available in the form of powders and capsules.
Section 6: fatty acids: omega-3 for the health of the heart and brain
6.1 omega-3 fatty acids: EPA and DHA
Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (non-oxahexaenic acid), are necessary for the health of the heart, brain and eyes. New studies confirm their role in reducing the risk of cardiovascular diseases, improving cognitive functions and reducing the risk of depression.
Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines. The supplements of omega-3 fatty acids are also available in the form of fish oil or vegetable oil.
6.2 Role in inflammation and joints of the joints
Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and constraint in arthritis. New studies show that the supplements of omega-3 fatty acids can improve joint function and reduce the need for anti-inflammatory drugs.
Section 7: Amino acids: role in sports and restoration
7.1 creatine: increase in force and muscle mass
Creatine is a popular addition among athletes and bodybuilders. It helps to increase strength and muscle mass, as well as improve performance during high -intensity exercises.
Creatine works by increasing the reserves of creatine phosphate in the muscles, which is used to produce energy during short, intense efforts.
7.2 L-carnitine: fat burning and energy increase
L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy. Some studies show that L-carnitine can help in weight loss and increase energy.
7.3 Glutamine: recovery after training and support for immunity
Glutamine is an amino acid that plays an important role in restoration after training and support for immunity. Glutamine can help reduce muscle pain and fatigue after intense exercises.
Section 8: Other additives: coenzyme Q10, hyaluronic acid, chondroitin and glucosamine
8.1 Coenzym Q10: Antioxidant Protection and Heart Health
Coenzyme Q10 (COQ10) is an antioxidant that helps protect the cells from damage to free radicals. It also plays an important role in the production of energy in cells.
New studies show that COQ10 can have a positive effect on the health of the heart, especially in people with heart failure. COQ10 can also help reduce blood pressure and improve blood cholesterol.
8.2 Hyaluronic acid: skin moisturizing and joints
Hyaluronic acid is a natural component of the skin that helps retain moisture and maintain its elasticity. It is also contained in the joint fluid and helps to lubricate the joints.
Addresses of hyaluronic acid can help improve skin moisturizing, reduce wrinkles and improve joint function.
8.3 chondroitin and glucosamine: joint health and decrease in pain in arthritis
Chondroitin and glucosamine are cartilage components and help maintain its health. The additives of chondroitin and glucosamine are often used to treat arthritis and reduce pain and stiffness in the joints.
Section 9: Bad safety: risks and side effects
Despite potential benefits, dietary supplements can also represent health risks. It is important to consider the following factors:
- Quality and cleanliness: Bades are not subject to the same strict quality control as medicines. Some dietary supplements may contain impurities or not correspond to the declared composition.
- Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
- Side effects: Some dietary supplements can cause side effects, such as digestive disorders, headaches or allergic reactions.
- Overdose: Acceptance of too large doses of dietary supplements can be harmful to health.
- Inappropriate use: Bades are not a replacement for a balanced diet and a healthy lifestyle. They should only be used as an addition to the diet.
Section 10: Recommendations for the use of dietary supplements: how to make the right choice
Before you start taking dietary supplements, you need to consult a doctor or other qualified specialist in the field of healthcare. It is important to discuss with your doctor your needs, risks and potential benefits from taking dietary supplements.
When choosing dietary supplements, attention should be paid to the following factors:
- Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers.
- Quality certificates: Check the availability of quality certificates confirming the compliance of dietary supplements with safety and quality requirements.
- Composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients that you may have an allergy.
- Dosage: Follow the dosage recommendations indicated on the packaging.
- Reviews: Read the reviews of other consumers about the dietary supplement.
It is important to remember that dietary supplements are not panacea and cannot replace the medicine. They should only be used as an addition to a healthy lifestyle and under the control of a doctor.