Dietary supplements and health: when the risk exceeds the benefit

What are dietary supplements: definition and classification

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, as well as to maintain the normal functioning of the body and/or preventing diseases. It is important to note that dietary supplements are not drugs.

Bades are classified according to various criteria:

By composition:
- Nutricevtiki: Sources of food substances (vitamins, minerals, amino acids, fatty acids, dietary fiber). Used to correct the food status, replenish the deficiency of the necessary substances.
- Parafarmetzetics: Means with a certain physiological effect on the body. Used for prevention, auxiliary therapy and maintenance of organs and systems.
- Probiotics and prebiotics: Contain living microorganisms or substances that stimulate the growth of beneficial intestinal microflora. Used to improve digestion and strengthen immunity.
By the form of release:
- Tablets
- Capsules
- Powders
- Liquids (syrups, tinctures, solutions)
- Baors
By the orientation of the action:
- To strengthen immunity
- To improve digestion
- To maintain the cardiovascular system
- To normalize the nervous system
- To improve the condition of the skin, hair and nails
- To maintain joint health
- To control weight
- Sports nutrition (in some cases)

Legal regulation of dietary supplements in Russia and the world

Legal regulation of dietary supplements is significantly different in different countries. In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary and epidemiological rules and standards (SanPiN). The production and turnover of dietary supplements are subject to state registration, which confirms their compliance with security requirements. It is important to note that control over dietary supplements in Russia is less strict than drugs.

In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicine (FDA) in accordance with the Law on Food Addles, Health and Education of 1994 (DSHEA). DShea defines dietary supplements as food products, not medicines, which simplifies the procedure for their withdrawal to the market. However, FDA has the right to remove dietary supplements from the sale if they are recognized as dangerous or contain false information.

In the European Union, the regulation of dietary supplements also varies depending on the country. In general, dietary supplements are subject to control by national health authorities. There are general requirements for labeling and safety of food products, which are used to dietary supplements. In some countries, for example, in Germany, dietary supplements are regulated more strictly than in others.

The inconsistency in the legal regulation of dietary supplements between different countries creates problems for international trade and complicates control over their quality and safety. Therefore, efforts are being made to harmonize legislation in this area.

When dietary supplements can be useful: reasonable cases of application

In certain situations, the use of dietary supplements can be justified and benefiting health. However, it is important to remember that dietary supplements do not replace good nutrition and a healthy lifestyle.

Nutrient deficiency: If the diet does not provide a sufficient amount of vitamins, minerals or other necessary substances, dietary supplements can help update the deficit. For example, the intake of vitamin D can be recommended in the winter season, when there is not enough sunlight, or the use of iron for anemia.
Special physiological conditions: Pregnancy and breastfeeding require increased consumption of certain nutrients, such as folic acid, iron and calcium. In these cases, the intake of dietary supplements can be recommended by a doctor.
Age changes: With age, the body absorbs some nutrients worse. Elderly people can be useful to take vitamin B12, calcium and vitamin D.
Intensive physical activity: Athletes and people involved in heavy physical labor may require an additional intake of amino acids, vitamins and minerals to maintain the body and restore after training.
Certain diseases: In some cases, dietary supplements can be used as auxiliary therapy for certain diseases. For example, taking omega-3 fatty acids can be useful for cardiovascular diseases, and intake of glucosamine and chondroitin with osteoarthritis. However, it is important to remember that dietary supplements are not medicines and cannot replace the main treatment.
Vegetarianism and veganism: Vegetarians and vegans may experience a deficiency of vitamin B12, iron, calcium and other nutrients contained in animal products. In these cases, intake of dietary supplements may be necessary to maintain health.
Prevention of diseases: Some dietary supplements can help reduce the risk of developing certain diseases. For example, taking folic acid can reduce the risk of defects in the nerve tube in the fetus, and intake of vitamin D is the risk of osteoporosis.

It is important to emphasize that the decision to receive dietary supplements should be made individually, after consulting a doctor or other qualified specialist. It is necessary to take into account the state of health, nutritional features and possible contraindications.

Risks associated with the reception of dietary supplements: when the benefit is doubtful

Despite the potential benefit, the intake of dietary supplements is associated with certain risks that must be taken into account.

Lack of quality control: Unlike medicines, dietary supplements do not undergo strict quality and safety control. This means that the composition of dietary supplements may not correspond to the declared on the label, and they may also contain impurities, toxic substances or even drugs.
Lack of proven effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness. Applications on the benefits of databases are often based on advertising campaigns, and not on the results of clinical research.
Interaction with drugs: Bades can interact with drugs, changing their effect and causing undesirable side effects. For example, St. John’s wort can reduce the effectiveness of antidepressants and contraceptives, and vitamin K can influence the action of anticoagulants.
Overdose: Reception of dietary supplements in large doses can lead to an overdose of vitamins and minerals, which can cause serious health problems. For example, an overdose of vitamin A can cause nausea, vomiting, headache and liver damage, and an overdose of iron is poisoning.
Allergic reactions: Bades can cause allergic reactions, especially in people with sensitivity to certain components. Symptoms of allergies can vary from light skin rashes to anaphylactic shock.
Masks of serious diseases: Reception of dietary supplements can disguise the symptoms of serious diseases, which complicates diagnosis and treatment. For example, a person taking dietary supplements to strengthen immunity can miss the development of cancer or other serious disease.
Unscrupulous advertising: Advertising of dietary supplements often contains exaggerated or inaccurate statements about their effectiveness. Consumers can be misleading and spending money on useless or even harmful products.
Risk for certain population groups: Reception of dietary supplements can be especially dangerous for pregnant and nursing women, children, elderly people and people with chronic diseases. In these cases, it is necessary to carefully weigh the benefits and risk.
Exposure on the intestinal microbiota: Some dietary supplements, especially containing prebiotics, can influence the composition and function of the intestinal microbiota. In some cases, this can be useful, but in others, lead to dysbiosis and other digestive problems.

When making a decision on taking dietary supplements, it is necessary to carefully evaluate all possible risks and consult a doctor. It is important to choose dietary supplements from trusted manufacturers and follow the instructions for use. Do not believe advertising promises and hope for a miraculous effect.

Bad selection criteria: what to pay attention to when buying

When choosing dietary supplements, it is important to be guided by several criteria in order to minimize risks and get maximum benefit.

Reputation manufacturer: Choose dietary supplements from famous and respected manufacturers who have a good reputation in the market. Check reviews about the manufacturer on the Internet and make sure that it has not been seen in violations of the law.
Availability of quality certificates: Make sure that the dietary supplement has a quality certificate confirming its compliance with safety requirements. In Russia, this is a certificate of state registration (SGR), which is issued by Rospotrebnadzor.
Product composition: Carefully study the composition of the dietary supplement on the label. Make sure that it contains only the ingredients that you need. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
Dosage: Pay attention to the dosage of active substances in the dietary supplement. Make sure that it meets your needs and does not exceed the recommended consumption standards. Do not exceed the recommended dose without consulting a doctor.
Output form: Choose a dietary supplement release form, which is most convenient for you. Tablets and capsules are usually more convenient in use than powders and liquids.
Consumer reviews: Read the reviews of other consumers about the dietary supplement you are going to purchase. This will help you learn about its effectiveness, side effects and other important features. However, do not fully rely on reviews, as they can be subjective or even fake.
Price: The price of dietary supplements is not always an indicator of its quality. Do not overpay for dietary supplements with loud advertising and beautiful packaging. Compare the prices of similar products from different manufacturers and select the best option.
Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor or other qualified specialist. It will help you determine if you need dietary supplements, and choose the most suitable product.
Place of purchase: Buy dietary supplements only in pharmacies or specialized stores licensed for the sale of such goods. Avoid the purchase of darts from dubious sellers, in the markets or on the Internet, since in this case the risk of acquiring a fake or a poor -quality product increases.
Best before date: Check the shelf life of the dietary supplement before buying. Do not use dietary supplements with an expired shelf life, as they can be ineffective or even dangerous to health.

The most common myths about dietary supplements: exposure

Around the dietary supplements there are many myths that mislead consumers and encourage them to the unreasonable technique of these products.

Myth 1: Dietary supplements are absolutely safe, as they consist only of natural ingredients. The naturalness of the ingredients does not guarantee security. Some natural substances can be toxic or allergic reactions. In addition, dietary supplements do not undergo strict quality control, so they may contain impurities and other harmful substances.
Myth 2: Bades can cure any disease. Bades are not medicines and are not intended for the treatment of diseases. They can only be used as auxiliary therapy or for the prevention of diseases. Do not rely on dietary supplements instead of seeking a doctor and receiving qualified medical care.
Myth 3: The larger the dose of vitamins, the better for health. An overdose of vitamins can be dangerous to health. Excess of vitamins can cause toxic effects and disrupt the work of organs and systems. Do not exceed the recommended dose of vitamins without consulting a doctor.
Myth 4: Bades have no side effects. Bades can cause side effects, especially in people with sensitivity to certain components. Side effects can vary from light skin rashes to serious allergic reactions.
Myth 5: All dietary supplements are equally effective. The effectiveness of dietary supplements depends on many factors, including the quality of the ingredients, the dosage, the form of release and individual characteristics of the body. Not all dietary supplements are equally effective, and some of them can be completely useless.
Myth 6: Bades can replace good nutrition. Bades cannot replace good nutrition. They are intended only to enrich the diet with individual food or biologically active substances. To maintain health, it is necessary to adhere to a balanced diet and a healthy lifestyle.
Myth 7: Bades help to lose weight without diets and exercises. There are no dietary supplements that could help lose weight without diets and exercises. Some dietary supplements can slightly accelerate metabolism or reduce appetite, but they are not a miraculous tool for weight loss.
Myth 8: If dietary supplements are sold in a pharmacy, then it is safe and effective. The sale of dietary supplements in the pharmacy does not guarantee its safety and efficiency. Pharmacies are required to sell only registered dietary supplements, but they are not responsible for their quality and efficiency.
Myth 9: Bades do not interact with medicines. Bades can interact with drugs, changing their effect and causing undesirable side effects. Before taking any dietary supplement, you need to consult a doctor, especially if you take any medicine.
Myth 10: Bades are the same as medicines, only weaker. Bades and medicines are different categories of products. Medicines are intended for the treatment of diseases and undergo strict clinical trials, and dietary supplements are designed to enrich the diet and do not pass such strict tests.

Badam alternatives: natural ways to maintain health

Instead of taking dietary supplements to maintain health, you can use natural methods, such as:

Balanced nutrition: Proper nutrition is the basis of health. Turn on in your diet a variety of products rich in vitamins, minerals and other useful substances. Use more fruits, vegetables, whole grain products, low -fat meat, fish and dairy products. Limit the consumption of sugar, salt, fats and processed products.
Regular physical activity: Physical exercises help strengthen health, increase immunity, improve mood and reduce the risk of developing many diseases. Do physical exercises at least 30 minutes a day, 5 days a week. Choose a form of physical activity that you like and do it regularly.
Healthy sleep: Healthy sleep is necessary to restore the body and maintain health. Sleep at least 7-8 hours a day. Observe sleep mode, go to bed and wake up at the same time every day. Create comfortable sleeping conditions: silence, darkness and coolness.
Stress management: Chronic stress negatively affects health. Learn to manage stress using relaxation techniques, meditation, yoga or other methods. Spend time in nature, communicate with friends and loved ones, do your favorite thing.
Refusal of bad habits: Smoking and abuse of alcohol harm health. Refuse bad habits to improve your well -being and reduce the risk of diseases.
Regular medical examinations: Regular medical examinations help identify diseases at an early stage and prevent their development. Preventive examinations at the doctor at least once a year.
Maintaining a healthy intestinal microflora: Healthy intestinal microflora is necessary for normal digestion and strengthening immunity. Use products rich in fiber (fruits, vegetables, whole grains), as well as probiotics (sour -milk products). Limit the use of antibiotics that can disturb the intestinal microflora.
Sufficient water consumption: Water is necessary for the normal functioning of the body. Drink at least 1.5-2 liters of water per day. Use water during the day, not just when you feel thirsty.

These natural ways to maintain health are more effective and safe than taking dietary supplements. They help strengthen the body, increase immunity and reduce the risk of developing many diseases. Before taking dietary supplements, try to improve your lifestyle and adhere to healthy habits.

Conclusion

Bades can be useful in certain situations, but their reception is associated with certain risks. Before taking dietary supplements, it is necessary to consult a doctor and carefully evaluate all possible risks and benefits. Do not rely on dietary supplements instead of a good nutrition, a healthy lifestyle and qualified medical care. In most cases, natural ways to maintain health are more effective and safe than taking dietary supplements.