Health and dietary supplements: myths and reality

This structure allows each section to stand alone, focusing on specific aspects of the topic.

Health and dietary supplements: myths and reality

1. Definition and classification of dietary supplements

The dietary supplements, or biologically active additives, are concentrated sources of food substances (separate or in combination) or plant, animals, minerals intended for direct consumption with food or introduction to food products. They are not drugs, and their main goal is the supplement of the diet.

Classification of dietary supplements is carried out according to several criteria:

• By composition:

  • Nutricevtiki: Bades containing essential foods, such as vitamins, minerals, amino acids, polyunsaturated fatty acids. Examples: vitamin D, omega-3 fatty acids, calcium. Their task is to replenish the deficiency of the necessary substances in the body.
  • Parafarmetzetics: Bades with regulating effects on individual organs and systems of the body. They contain, as a rule, extracts of medicinal plants, beekeeping products, animal tissue. Examples: Echinacea for immunity, valerian for calming. Their task is to maintain the normal function of organs and systems.
  • Probiotics and prebiotics: Bades containing living microorganisms (probiotics) or substances that contribute to the growth of useful microflora in the intestines (prebiotics). Examples: lactobacilli, bifidobacteria, inulin. Their task is to normalize the intestinal microflora.

• By the form of release: Tablets, capsules, powders, solutions, bars, tea drinks. The form of release affects the convenience of application and the speed of assimilation.

• By purpose: Bad for immunity, for the cardiovascular system, to improve digestion, to reduce weight, to increase energy, etc. This classification is the most popular among consumers.

It is important to understand that the classification of dietary supplements is not always unambiguous, and some additives can combine the properties of several groups. For example, a dietary supplement containing vitamin C and echinacea extract will be simultaneously a nuttic focus and a parafarmate, designed to maintain immunity.

2. Regulation of dietary supplements in Russia and the world

The regulation of dietary supplements varies significantly in different countries. In Russia, dietary supplements are subject to state registration in Rospotrebnadzor. The procedure includes an examination of documents confirming security and compliance with the requirements of the technical regulations of the Customs Union. After registration of dietary supplements, it is submitted to the state register, and the manufacturer receives a certificate of state registration.

Requirements for Badam in Russia are regulated by the technical regulations of the Customs Union TR TS 021/2011 “On food safety” and SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BADs).” These documents establish the requirements for the composition, labeling, packaging, transportation and storage of dietary supplements.

In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medication (FDA) in accordance with the Law of Dietary Supplement Health and Education Act (DSHEA) of 1994. Unlike drugs, dietary supplements do not require preliminary approval of FDA before entering sale. However, the FDA may take measures against dietary supplements if they are dangerous for health or mislead consumers.

In the European Union, the regulation of dietary supplements also differs from the regulation of drugs. In general, the responsibility for safety and the quality of dietary supplements lies with manufacturers. However, in some EU countries there are national rules regarding certain types of dietary supplements or ingredients.

The key difference in the regulation of dietary supplements and drugs is the absence of a requirement for large -scale clinical studies to confirm the effectiveness and safety of dietary supplements. This creates the conditions for the appearance of dietary supplements in the market with unproven efficiency and potential health risks. Therefore, consumers need to be careful when choosing dietary supplements and consult a doctor before their use.

3. Myth 1: Bades are a complete replacement for drugs

This is one of the most dangerous myths. Bad Not drugs and cannot be used to treat serious diseases. Their task is to support the body and replenish the deficiency of nutrients, but not replacing drug therapy prescribed by a doctor.

Medicines undergo strict clinical trials to prove their effectiveness and safety in the treatment of specific diseases. Bades, unlike drugs, do not go through such tests and are not intended for treatment. Their role is the prevention and maintenance of health.

The use of dietary supplements instead of drugs can lead to serious consequences, such as the progression of the disease, the development of complications, and even a fatal outcome. Especially dangerous is the self -medication of dietary supplements for chronic diseases, such as diabetes, hypertension, oncological diseases.

For example, if a person with diabetes uses dietary supplements, supposedly reducing blood sugar, instead of insulin or other drugs prescribed by a doctor, this can lead to hyperglycemia, ketoacidosis and coma. The same applies to hypertension: the abandonment of antihypertensive drugs in favor of dietary supplements can provoke a hypertensive crisis, stroke or heart attack.

Therefore, it is important to understand that dietary supplements are an addition to the main treatment prescribed by a doctor, and not his replacement. For any disease, you must consult a doctor and strictly follow his recommendations.

4. Myth 2: “Natural” = “Safe”

Common misconception. The fact that the dietary supplement contains natural ingredients does not mean that it is absolutely safe. Many natural substances can be toxic or allergic reactions. In addition, the concentration of active substances in dietary supplements can be high enough, which increases the risk of side effects.

Plant extracts used in dietary supplements may contain various alkaloids, glycosides and other biologically active substances that can have a strong effect on the body. Some of these substances can interact with drugs, enhancing or weakening their effect.

For example, St. John’s wort, often used in dietary supplements to improve mood, can reduce the effectiveness of antidepressants, contraceptives and other drugs. The grapefruit contained in some dietary supplements to reduce weight can increase the concentration of some drugs in the blood, which can lead to an overdose and side effects.

In addition, some manufacturers of dietary supplements can use poor -quality raw materials or violate production technology, which can lead to dietary supplements with heavy metals, pesticides or other toxic substances.

Therefore, before using dietary supplements, even if it contains natural ingredients, you need to carefully study the composition and consult a doctor, especially if you take any medicine or have chronic diseases.

5. Myth 3: “All dietary supplements are effective, otherwise they would not be sold”

The effectiveness of many dietary supplements is not scientifically proven. The absence of strict clinical trials allows manufacturers to promote products with unproven or dubious efficiency. Marketing tricks, advertising with celebrities and positive reviews (often fake) can create the illusion of effectiveness.

Many dietary supplements presented on the market do not have a sufficient evidence base confirming their effectiveness for the declared purposes. Some studies can be carried out with violations of the methodology or funded by dietary supplements, which casts doubt on their reliability.

In addition, the placebo effect can play a significant role in the perception of the effectiveness of dietary supplements. A person who believes in the effectiveness of Bad may experience an improvement in well -being, even if dietary supplements do not have any pharmacological properties.

Therefore, do not blindly trust advertising and positive reviews. Before buying dietary supplements, it is necessary to study scientific literature, consult a doctor and evaluate risks and benefits. This is especially true for dietary supplements intended for the treatment of serious diseases.

6. Myth 4: “Dietary dietary supplements are absolutely safe, an overdose is impossible”

An overdose of dietary supplements is possible and can lead to serious consequences. Even vitamins and minerals, which are considered relatively safe, can be toxic in large doses.

For example, an overdose of vitamin A can cause nausea, vomiting, dizziness, headache, hair loss and even liver damage. An overdose of iron can cause nausea, vomiting, diarrhea, abdominal pain and even death. An overdose of vitamin D can lead to hypercalcemia, which can cause weakness, fatigue, nausea, vomiting, constipation and even damage to the kidneys.

In addition, some dietary supplements may contain hidden ingredients or impurities that can be toxic. Therefore, it is important to strictly observe the recommended dosage indicated on the Bad packaging, and not exceed it without consulting a doctor.

Particularly carefully should be treated with dietary supplements intended for children and pregnant women, as they are more sensitive to toxic influences.

7. Myth 5: “The more expensive it is dietary supplements, the better it is”

The price of dietary supplements is not always an indicator of its quality and efficiency. Dear dietary supplements may contain ingredients that do not have any special advantages compared to cheaper analogues. The high price can be due to marketing costs, a brand or the use of exotic ingredients that do not have proven effectiveness.

The quality of the dietary supplement is determined primarily by the quality of raw materials, production technology and the availability of certificates of conformity. When choosing a dietary supplement, it is necessary to pay attention to the composition, the dosage of active substances, the manufacturer and the availability of licenses and certificates.

Do not overpay for dietary supplements only because of its high price. It is important to choose dietary supplements based on rational analysis of information and consultation with a doctor.

8. Reality 1: Dietary dietary supplements can replenish the deficiency of nutrients

In certain situations, dietary supplements can be useful for replenishing the nutrient deficiency, especially in people with unbalanced nutrition, chronic diseases or increased nutrient needs (for example, in pregnant women, athletes, and elderly).

For example, vegetarians and vegans may require additional intake of vitamin B12, which is mainly contained in animal products. Pregnant women are recommended to take folic acid to prevent defects in the nervous tube in the fetus. Older people may need additional intake of vitamin D and calcium to maintain bone health.

Bades can be a convenient way to replenish the deficiency of nutrients, especially if it is impossible to get a sufficient amount of these substances from food. However, before taking dietary supplements, it is necessary to consult a doctor to determine which nutrients you need and in what dosage.

9. Reality 2: Dietary dietary supplements can maintain health

Some dietary supplements with a scientific base can have a supporting effect on health, improve overall well -being and reduce the risk of developing certain diseases.

For example, omega-3 fatty acids contained in fish oil can reduce the risk of cardiovascular diseases, improve cognitive functions and reduce inflammation. Probiotics can improve digestion, strengthen immunity and reduce the risk of allergic reactions. Antioxidants, such as vitamin C, vitamin E and selenium, can protect cells from damage to free radicals and reduce the risk of cancer and other diseases.

However, it is important to remember that dietary supplements are not a panacea and cannot replace a healthy lifestyle that includes a balanced diet, regular physical exercises, smoking and moderate alcohol consumption.

10. Reality 3: dietary supplements can interact with medicines

Bades can interact with drugs by changing their effectiveness or increasing the risk of side effects. These interactions can be both useful and harmful.

For example, taking vitamin K can reduce the effectiveness of anticoagulants such as warfarin. Reception of St. John’s wort can reduce the effectiveness of antidepressants, contraceptives and other drugs. Grapefruit taking can increase the concentration of some drugs in the blood, which can lead to an overdose and side effects.

Therefore, before taking the Bad, it is necessary to inform the doctor about all medicines and other dietary supplements that you accept in order to avoid undesirable interactions.

11. How to choose the right dietary supplement: practical tips

The choice of Bad is a responsible process that requires attention and knowledge. Here are a few practical tips that will help you make the right choice:

• Consultation with a doctor: Before taking a dietary supplement, be sure to consult a doctor. It will help to determine which nutrients you need, in what dosage and which dietary supplements are suitable for you.
• Study of the composition: Carefully study the composition of the dietary supplement. Pay attention to active substances, their dosage, auxiliary ingredients and the presence of allergens.
• The selection of the manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and comply with quality standards.
• Quality certificates: Make sure that dietary supplement has certificates of conformity with safety and quality requirements. In Russia, this is a certificate of state registration (SGR).
• Scientific literature: Look for scientific literature confirming the effectiveness and safety of Bad.
• Caution with advertising: Do not trust blindly advertising and positive reviews. Evaluate the information critically.
• Price: The price of dietary supplements is not always an indicator of its quality. Choose dietary supplements based on a rational analysis of information and consultation with a doctor.
• Side effects: Carefully follow your well -being after the start of the dietary supplement. When any side effects appear, stop taking immediately and consult a doctor.
• Dosage compliance: Strictly observe the recommended dosage indicated on the Bad package, and do not exceed it without consulting a doctor.
• Storage: Keep dietary supplements in accordance with the instructions, in an inaccessible place for children.

12. Dietrs for sports nutrition: benefits and risks

Dietary supplements for sports nutrition are very popular among athletes and people engaged in fitness. They are designed to improve sports results, accelerate recovery after training and maintain health with intense physical exertion.

The most common diets for sports nutrition include:

• Protein: Used to increase muscle mass and recovery after training.
• Creatine: Increases strength and endurance with high -intensity training.
• Amino acid BCAA: Reduce muscle fatigue and accelerate recovery after training.
• L-Carnitin: Stimulates fat burning and increases energy.
• Vitamins and minerals: The deficiency of nutrients arising from intense physical exertion is replenished.

However, it is important to remember that the effectiveness and safety of many dietary supplements for sports nutrition has not been scientifically proven. Some dietary supplements may contain prohibited substances or impurities that can harm health.

Before using dietary supplements for sports nutrition, you need to consult a doctor or a sports dietologist. They will help to determine which dietary supplements you need and in what dosage, as well as evaluate risks and benefits.

13. Bad for women: special needs

The female body has special needs for nutrients that may vary depending on age, physiological state (pregnancy, breastfeeding, menopause) and lifestyle.

Some dietary supplements can be especially useful for women:

• Folic acid: It is necessary for the prevention of defects in the nervous tube in the fetus during pregnancy.
• Iron: It makes up for iron deficiency, which is often found in women of reproductive age due to menstrual bleeding.
• Calcium and vitamin D: Support the health of bones and reduce the risk of osteoporosis, especially after menopause.
• Omega-3 fatty acids: Improve the condition of the skin, hair and nails, and also reduce the risk of cardiovascular diseases.
• Probiotics: Support the health of the vaginal microflora and reduce the risk of vaginal infections.

Before using dietary supplements for women, you need to consult a doctor to determine which nutrients you need and in what dosage.

14. Dietary dietary supplements: caution and necessity

The use of dietary supplements in children requires special caution. The children’s body is more sensitive to toxic effects, and the improper use of dietary supplements can harm the health of the child.

Bades can be useful for children in certain situations, for example, with vitamin D deficiency (especially in winter), iron (with anemia) or iodine (in regions with iodine deficiency).

However, do not give dietary supplements to children without consulting a doctor. The doctor will help to determine what kind of nutrients the child needs and in what dosage, as well as evaluate risks and benefits.

It is important to choose dietary supplements designed specifically for children, and strictly observe the recommended dosage. Do not give children dietary supplements intended for adults.

15. Bades and placebo: Psychological aspect

The placebo effect is an improvement in the state of health caused not by the pharmacological effect of the drug, but by faith in its effectiveness. The placebo effect can play a significant role in the perception of the effectiveness of dietary supplements.

A person who believes in the effectiveness of Bad may experience an improvement in well -being, even if dietary supplements do not have any pharmacological properties. This is due to the fact that faith in the effectiveness of dietary supplements can activate certain areas of the brain that are responsible for the regulation of pain, mood and other physiological functions.

The placebo effect is not a deception or self -hypnosis. This is a real physiological process that can have a positive effect on health.

However, it is important to understand that the placebo effect cannot replace real treatment. In case of serious diseases, you must consult a doctor and strictly follow his recommendations.

16. Future of dietary supplements: prospects and trends

The dietary supplement market continues to develop and grow. In the future, you can expect the emergence of new dietary supplements with improved properties, higher efficiency and safety.

The promising areas of development of the market of the DBDs include:

• Personalized dietary supplements: Bades developed taking into account the individual needs and genetic characteristics of each person.
• Microbiota -based dietary supplements: Bades designed to improve the composition and functioning of the intestinal microflora.
• Dietary supplements using nanotechnologies: Bades in which active substances are enclosed in nanocapsules, which ensures their more effective delivery to the body.
• Bades based on artificial intelligence: Bades developed using artificial intelligence to optimize the composition and dosage of active substances.

However, it is important to remember that the new dietary supplements must undergo strict clinical trials in order to prove their effectiveness and safety. Consumers need to be careful when choosing new dietary supplements and consult a doctor before their use.

17. Ethical aspects of the production and distribution of dietary supplements

The production and distribution of dietary supplements is a business area that requires compliance with high ethical standards. Unfortunately, not all manufacturers and distributors of dietary supplements follow these standards.

The main ethical problems associated with the production and distribution of dietary supplements include:

• Inaccurate advertising: Advertising of dietary supplements often contains inaccurate or misleading information about their effectiveness and safety.
• Overstated prices: Prices for some dietary supplements can be overstated, which makes them inaccessible to many consumers.
• Sale of dietary supplements with unproven efficiency: There are many dietary supplements on the market with unproven or doubtful efficiency.
• Sale of dietary supplements containing prohibited substances or impurities: Some dietary supplements may contain prohibited substances or impurities that can harm health.
• Lack of quality control: Not all dietary supplements comply with quality standards, which can lead to the emergence of low -quality products in the market.

To solve these ethical problems, it is necessary to strengthen control over the production and distribution of dietary supplements, increase consumers’ awareness and introduce strict sanctions for violation of ethical norms.

18. Bades and age: maintaining health in different periods of life

The needs of the body in nutrients change with age. Bad can play a role in maintaining health in different periods of life, but it is important to take into account age -related features.

• Children: As noted, the use of dietary supplements in children requires special caution and consultation with a doctor. Basically, they are necessary with a deficiency of certain substances, such as vitamin D.
• Teenagers: During the period of active growth, the need for vitamins and minerals increases. Bades can be useful for maintaining immunity, bones and teeth. It is important to monitor sufficient consumption of calcium, iron and zinc.
• Adults (20-40 years old): During this period, it is important to maintain general health and prevent the development of chronic diseases. Bades can be useful for maintaining energy, immunity and cardiovascular system.
• Average age (40-60 years): During this period, signs of aging may appear and the risk of developing chronic diseases may increase. Bades can be useful for maintaining the health of bones, joints, cardiovascular system and cognitive functions.
• Elderly people (60+ years): In old age, the risks of a deficiency of nutrients and the development of chronic diseases increase. Bades can be useful for maintaining the health of bones, joints, muscles, cognitive functions and immunity. It is important to monitor sufficient consumption of vitamin D, calcium, vitamin B12 and omega-3 fatty acids.

19. Bad Marking: Reading the label and understanding of information

The correct reading of the Bad label is the key to understanding its composition, purpose and method of application. The label should contain the following information:

• Bad name: It must be clear and understandable.
• Composition: The list of all the ingredients included in the dietary supplement, indicating their number. Active substances must be highlighted.
• Scope: An indication of what the dietary supplement is for (for example, to maintain immunity, improve digestion, etc.).
• Method of application and dose: Recommendations for use and dosage. It is important to strictly follow these recommendations.
• Contraindications: A list of contraindications for the use of dietary supplements.
• Best before date: Date to which dietary supplement can be used.
• Storage conditions: Recommendations for the storage of dietary supplements.
• Information about the manufacturer: Name and address of the manufacturer.
• Certificate of state registration (SGR): Confirms that the dietary supplement has passed the state registration and meets the safety requirements.

A careful study of the label will help you make a conscious choice of dietary supplement and avoid possible risks.

20. Combination of dietary supplements: compatibility and interaction

It is not always safe to take several dietary supplements at the same time. Some dietary supplements can interact with each other by changing their effectiveness or increasing the risk of side effects.

For example, simultaneous intake of iron and calcium can reduce the absorption of iron. The intake of vitamin E and vitamin K can affect blood coagulation.

Before taking several dietary supplements, you need to consult a doctor in order to make sure of their compatibility and avoid undesirable interactions. The doctor will be able to evaluate your health status, take into account the medicines that you take, and give recommendations on the optimal combination of dietary supplements.