Health dietary supplements: how to choose the right

Health dietary supplements: how to choose the right

Dietary supplements, or biologically active additives, have become an integral part of a modern health culture. Surrounded by conflicting opinions, from enthusiastic reviews to the skeptical remarks of doctors, they require a conscious approach when choosing and applying. This article is a comprehensive leadership that will help you understand the world of dietary supplements, understand their potential advantages and risks, and learn to make the right choice based on your individual needs and health status.

What is dietary supplements and how do they differ from drugs?

First of all, it is necessary to clearly distinguish between dietary supplements and drugs. Bades are not medicines. They are designed to compensate for the deficiency of nutrients, maintain the normal function of organs and systems, increase the body’s resistance to adverse environmental factors and maintain health in general. They are not intended for the treatment of diseases or relieve symptoms.

The main differences between dietary supplements and medicines:

• Target: Medicines are designed to treat diseases, relieve symptoms and restoration of health. Bades are designed to maintain health and compensation for nutrient deficiency.
• Regulation: Medicines undergo a strict process of clinical trials and are subject to strict control by regulatory authorities (for example, FDA in the USA, EMA in Europe). Bades are adjusted less strictly. In most countries, including Russia, they are subject to state registration, but do not require preliminary clinical trials in the same volume as medicines.
• Evidence base: The effectiveness and safety of drugs should be proven during clinical trials. The effectiveness of dietary supplements is often based on traditional use, scientific research of individual components or consumer reviews.
• Marking: The packaging of the drug should indicate indications for use, contraindications, side effects and other important information. On the package of Bada, the composition, recommendations for use and possible contraindications are usually indicated.

Classification of dietary supplements: variety of choice

The dietary supplement market offers a huge variety of products that can be classified according to various criteria:

• By composition:

  • Vitamins: Contain one or more vitamins (A, B, C, D, E, K, etc.). They are used to compensate for the deficiency of vitamins, maintain the health of bones, the immune system and other functions.
  • Minerals: They contain one or more minerals (calcium, magnesium, iron, zinc, selenium, etc.). Used to maintain the health of bones, muscles, nervous system and other functions.
  • Amino acids: Contain amino acids that are building proteins. Used to maintain muscle mass, recovery after training and other goals.
  • Plant extracts: Contain extracts from various plants (ginseng, echinacea, ginkgo bilobe, etc.). Used to maintain immunity, improve cognitive functions and other goals.
  • Probiotics and prebiotics: Probiotics contain living microorganisms that are useful for intestinal microflora. Prebiotics are food for probiotics. Used to maintain the health of the digestive system.
  • Omega-3 fatty acids: Contained in fish oil and other sources. Used to maintain the health of the heart, brain and joints.
  • Enzymes: They contain enzymes that help digest food. Used to improve digestion.
  • Fatty acids: Contain various fatty acids necessary for health.
  • Fiber: Contains fiber, which helps maintain the normal function of the intestine.
  • Complex dietary supplements: Contain a combination of several ingredients (vitamins, minerals, plant extracts, etc.).

• By the form of release:

  • Tablets: Convenient in use, but may contain additives.
  • Capsules: Contain powder or oil enclosed in a gelatin membrane. It can be easier to digest than tablets.
  • Chewing tablets: Suitable for children and people who experience difficulties with swallowing tablets.
  • Powders: Can be dissolved in water or juice.
  • Liquids: They are quickly absorbed, but can have a specific taste.
  • Bars: Convenient for a snack, but may contain a lot of sugar.

• For the purpose:

  • For immunity: Contain vitamin C, vitamin D, zinc, echinacea and other ingredients that support the immune system.
  • To improve digestion: Contain probiotics, prebiotics, enzymes and fiber.
  • For heart health: Contain omega-3 fatty acids, coenzyme Q10 and other ingredients.
  • For joint health: Contain glucosamine, chondroitin and other ingredients.
  • To improve cognitive functions: Contain ginkgo biloba, omega-3 fatty acids and other ingredients.
  • To increase energy: Contain vitamins of group B, ginseng and other ingredients.
  • For the beauty of the skin, hair and nails: Contain vitamins, minerals, amino acids and other ingredients.

How to choose the right dietary supplement: step -by -step instructions

The choice of Bad is a responsible process that requires an attentive approach and knowledge of the main criteria. Here is a step -by -step instruction that will help you make the right choice:

1. Define your needs.

Before you go to the pharmacy or order dietary supplements online, you must clearly determine why you need it. Ask yourself the following questions:

• What health problems do you have?
• What nutrients do you miss?
• What is your goal of using dietary supplements (maintaining health, compensation for deficiency, improving a specific function)?
• Do you have any contraindications?

2. Consult a doctor.

Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor will be able to evaluate your health status, determine your needs for nutrients and recommend the most suitable dietary supplements. It is important to inform the doctor about all medicines and dietary supplements that you take to avoid unwanted interactions.

3. Study the composition and dosage.

Carefully study the composition of the dietary supplement. Make sure that it contains the ingredients that you need. Pay attention to the dosage of each ingredient. Make sure that the dosage corresponds to your needs and does not exceed the recommended daily norm.

4. Select a reliable manufacturer.

Preference should be given to dietary supplements from well -known and reliable manufacturers who have a good reputation and meet quality standards. Study information about the manufacturer, read consumer reviews and check for quality certificates.

5. Pay attention to quality certificates.

Quality certificates confirm that the dietary supplement meets certain security and quality standards. Pay attention to the availability of GMP (good manufactoring practice), ISO and other recognized certificates.

6. Check the expiration date.

Make sure that dietary supplements have not expired. Do not take dietary supplements with an expired shelf life.

7. Check out the contraindications and side effects.

Carefully read the contraindications and possible side effects of dietary supplements. If you have any diseases or you take medicines, consult your doctor to make sure that dietary supplement does not interact with your medicines and does not exacerbate your health state.

8. Read consumer reviews.

Before buying Bad, read consumer reviews. Reviews can give you an idea of ​​the effectiveness and safety of Bad. However, you should not rely only on reviews, as they can be subjective and do not always reflect the real situation.

9. Compare prices.

Compare dietary supplements from different manufacturers. Not always the most expensive dietary supplement is the best. Pay attention to the ratio of price and quality.

10. Buy dietary supplements only in proven places.

Buy dietary supplements only in proven places, such as pharmacies, specialized stores and official manufacturers. Avoid buying dietary supplements on dubious sites and unverified sellers.

Key ingredients in dietary supplements and their benefits

Consider the most common and popular ingredients used in dietary supplements and their potential health benefits:

• Vitamin D: It is necessary for the health of bones, the immune system and the nervous system. Vitamin D deficiency can lead to osteoporosis, muscle weakness and increased susceptibility to infections.
• Vitamin C: A powerful antioxidant that supports the immune system protects cells from damage and helps healing wounds.
• B vitamins B: It is necessary for energy exchange, health of the nervous system and the formation of red blood cells.
• Omega-3 fatty acids: Support the health of the heart, brain and joints. They can reduce cholesterol, improve cognitive functions and reduce inflammation.
• Probiotics: Support the health of intestinal microflora, improve digestion and strengthen the immune system.
• Coenzim Q10 (COQ10): An antioxidant that plays an important role in the energy metabolism of cells. It can improve heart health and slow down the aging process.
• Glucosamine and chondroitin: Support for joint health, reduce pain and inflammation.
• Ginkgo biloba: Improves cognitive functions, memory and concentration.
• Ginseng: Increases energy, improves immunity and reduces stress.
• Curcumin: It has anti -inflammatory and antioxidant properties.
• Magnesium: It is necessary for the health of muscles, the nervous system and bones. It can reduce stress and improve sleep.
• Calcium: It is necessary for the health of bones and teeth.

Possible risks and side effects of dietary supplements

Despite potential advantages, dietary supplements can also represent certain risks and cause side effects:

• Interaction with drugs: Some dietary supplements can interact with the medicines that you take and enhance or weaken their effect.
• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, allergic reactions and other symptoms.
• Low quality: Some dietary supplements may contain impurities, incorrect dosages of ingredients or not correspond to the declared composition.
• Lack of proven effectiveness: The effectiveness of some dietary supplements has not been proved in clinical trials.
• Overdose: Reception of dietary supplements in large doses can lead to an overdose and cause serious health problems.

Special cases: dietary supplements for children, pregnant and nursing women

The use of dietary supplements in children, pregnant and nursing women requires special caution and mandatory consultation with a doctor.

• Children: Do not give children dietary supplements without consulting a doctor. The children’s body is more sensitive to the effects of various substances, and some dietary supplements can be dangerous for children.
• Pregnant women: During pregnancy, it is necessary to carefully monitor your diet and avoid taking any dietary supplements without consulting a doctor. Some dietary supplements can be dangerous for the development of the fetus.
• Women’s nursing: During breastfeeding, it is also necessary to avoid taking any dietary supplements without consulting a doctor. Some dietary supplements can penetrate into breast milk and have a negative effect on the baby.

Marketing tricks and how not to become a victim of advertising

Advertising of dietary supplements often uses marketing tricks to convince consumers of their effectiveness and necessity. It is important to be critical of advertising and not succumb to manipulation. Here are some common marketing tricks:

• Applications of unique properties: Advertising may declare the unique properties of dietary supplements that have not been proven in clinical trials.
• The use of terms that is difficult to understand: Advertising can use complex terms that are difficult to understand to create the impression of the scientific and effectiveness of Bad.
• Using celebrities’ reviews: Advertising can use celebrity reviews to convince consumers of the effectiveness of Bad.
• Creating a sense of fear: Advertising can create a feeling of fear of a shortage of nutrients or any diseases in order to push consumers to buy dietary supplements.
• Time limited sentences: Advertising can offer discount limited time to push consumers for immediate purchase.

Alternative ways to maintain health without dietary supplements

It is important to remember that dietary supplements are not a replacement for a healthy lifestyle. The best way to maintain your health is to eat right, regularly play sports, sprinkle, avoid stress and regularly undergo medical examinations.

• Proper nutrition: Use a variety of products rich in vitamins, minerals and other nutrients.
• Regular physical exercises: Do physical exercises for at least 30 minutes a day.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Learn to manage stress using meditation, yoga or other relaxation techniques.
• Regular medical examinations: Pass regular medical examinations to identify and prevent the development of diseases.

Conclusion

The choice of dietary supplements is an individual process that requires a conscious approach and knowledge of the main criteria. Before taking any dietary supplements, you need to consult a doctor, study the composition and dosage, choose a reliable manufacturer, pay attention to quality certificates and get acquainted with contraindications and side effects. Remember that dietary supplements are not a replacement for a healthy lifestyle, and the best way to maintain your health is to eat right, regularly play sports, get enough sleep, avoid stress and regularly undergo medical examinations. Only a responsible and conscious approach to choosing and using dietary supplements will allow you to benefit the maximum benefit for your health and avoid possible risks.