How to choose high -quality dietary supplements

How to choose high -quality dietary supplements: full guidance for a conscious consumer

I. Understanding the basics of dietary supplements: what is it and why they are needed

1. Daistry definition: Dietary supplements (biologically active additives) are concentrates of natural or identical biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are no medication And not intended for the treatment of diseases. They rather act as an auxiliary means to maintain health and general well -being.

2. Objectives for the use of dietary supplements: People accept dietary supplements for various reasons, including:

   • Filling a deficiency of nutrients: Vitamins (D, B12), minerals (iron, calcium), trace elements (selenium, zinc) are often used to compensate for the deficiency in the diet.
   • Improving the general state of health: Probiotics to improve digestion, omega-3 fatty acids for the health of the heart and brain, antioxidants to protect against free radicals.
   • Support for sports results: Creatine for increasing strength and muscle mass, protein additives for recovery after training.
   • Support for specific body functions: Bades for improving vision (Luthein, Zeaksantin) to maintain joint health (glucosamine, chondroitin).
   • Reduction of the risk of certain diseases: For example, folic acid for the prevention of defects in the nervous tube in the fetus.

3. Classification of dietary supplements: Bades are classified according to the composition and purpose:

   • Nutricevtiki: The nutrient deficiency (vitamins, minerals, amino acids, polyunsaturated fatty acids) is replenished.
   • Parafarmetzetics: They influence individual organs and systems of the body, have a mild pharmacological effect (plant extracts, probiotics, prebiotics).
   • Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics are living microorganisms, prebiotics – food for these microorganisms.
   • Sports nutrition: Designed for athletes and people leading an active lifestyle (proteins, amino acids, creatine, carnitine).
   • Phytotherapy: Contains plant components with medicinal properties (extracts of herbs, plants).

4. Legal regulation of dietary supplements: In Russia, dietary supplements are regulated by the Federal Law of 02.01.2000 No. 29-ФЗ “On the quality and safety of food products” and sanitary-epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of the production and turnover of biologically active food additives (BADs).” It is important to note that the regulation of dietary supplements is less strict than the regulation of drugs. This means that manufacturers are not required to conduct clinical tests to prove the effectiveness and safety of their products.

II. Criteria for choosing high -quality dietary supplements: what to pay attention to

1. Study of the composition: The most important aspect.

   • Active ingredients: Make sure that the dietary supplement contains the ingredients that you need and in an adequate dosage. Compare dosages with the recommended daily consumption standards or the doctor’s recommendations.
   • Excipients: Pay attention to the auxiliary substances (fillers, binders, dyes, preservatives). Avoid dietary supplements with a large number of artificial additives, especially if you have allergies or sensitivity to certain substances. Fillers, such as titanium dioxide, can cause questions about their safety.
   • Output form: Different forms of release (tablets, capsules, powders, fluids) can be differently absorbed by the body. For example, capsules can better protect the contents from the effects of gastric juice, and liquid forms can be absorbed faster.
   • Checking for allergens: Be sure to check the information about the presence of allergens (gluten, soy, lactose, nuts, seafood) in the dietary supplement.
   • Extract standardization: If the dietary supplement contains plant extracts, pay attention to standardization. Standardized extracts guarantee the content of a certain amount of active substances (for example, a percentage of ginsenosides in ginseng extract).
   • Bioavailability: Some forms of ingredients are better absorbed than others. For example, methylplate (the active form of folic acid) is better absorbed than folic acid in the form of pterolmonoglutamic acid, especially in people with genetic mutations affecting the metabolism of folic acid.

2. Certification and quality standards:

   • GMP (Good Manufacturing Practice): The GMP certificate guarantees that the dietary supplement is produced in accordance with high quality and safety standards. Check the presence of a GMP icon on the package or in the manufacturer information.
   • ISO (International Organization for Standardization): ISO certificates indicate that the company has implemented a quality management system that meets international standards.
   • NSF International Certification: An independent organization that tests and certifies dietary supplements for compliance with safety and quality standards.
   • USP (United States Pharmacopeia): It sets quality standards for medicines and dietary supplements. USP labeling products have undergone independent testing and meet the established standards.
   • EAS (Eurasian correspondence): A sign of compliance with the technical regulations of the Eurasian Economic Union.
   • Lack of GMOs (genetically modified organisms): If you avoid GMOs, choose dietary supplements with appropriate marking.

3. Reputation manufacturer:

   • Manufacturer’s research: Look for information about the manufacturer on the Internet. Check customer reviews, ratings, the availability of complaints or lawsuits related to product quality.
   • The history of the company: Companies with a long history in the market and a positive reputation are usually more reliable.
   • The presence of your own production: Manufacturers who have their own production, as a rule, better control the quality of their products.
   • Information transparency: Reliable manufacturers provide complete and reliable information about their products, including the composition, dosage, recommendations for use and contact details.
   • Manufacturer’s site: Evaluate the quality of the manufacturer’s website. A good site should contain information about the company, products, quality certificates, research and contacts.

4. Output form and packaging:

   • Environmental protection: The packaging should provide protection of the dietary supplement from the effects of light, moisture and air in order to maintain its quality and efficiency.
   • Tightness: The packaging should be sealed to prevent bacteria and other contaminants.
   • Packaging material: Choose a package of safe materials that do not interact with the contents of the dietary supplement.
   • Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired shelf life.
   • Ease of use: The form of release and packaging should be convenient to use. For example, for children it is better to choose dietary supplements in the form of chewing tablets or syrups.
   • Individual packaging: For some dietary supplements (for example, probiotics), individual packaging of each dose can be preferable, since it provides better protection against environmental exposure.

5. Reviews and recommendations:

   • Customer reviews: Read customer reviews on the websites of online stores, forums and on social networks. Pay attention to reviews regarding the efficiency, side effects and quality of products.
   • Recommendations of specialists: Consult a doctor or nutritionist before starting dietary supplements. They can recommend you specific products based on your individual needs and health status.
   • Expert opinions: Look for the opinions of experts in the field of nutrition and health. They can provide you with valuable information about various dietary supplements and their effectiveness.
   • Do not trust blindly advertising: Be critical to advertising statements. Not everything that is advertised is true. Check the information and compare it with other sources.

6. Price:

   • Too low price: Too low price can be a sign of low quality or fake. Be careful with dietary supplements that are sold at prices much lower than market.
   • Too high price: Too high price does not always guarantee high quality. Compare prices for similar products of different manufacturers.
   • The ratio of price and quality: Choose dietary supplements with an optimal ratio of price and quality. Do not overpay for the brand if you can find a similar product at a more affordable price.

7. The presence of side effects and contraindications:

   • Information study: Carefully study the information about possible side effects and contraindications indicated on the packaging or in the instructions for the Bad.
   • Consultation with a doctor: Consult a doctor, especially if you have chronic diseases, you take medicines or pregnant/breastfeed.
   • Individual intolerance: Some people may experience individual intolerance to certain dieters. Start with a small dose and gradually increase it, following the reaction of the body.
   • Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. Tell your doctor about all the dietary supplements you accept.

8. Research and evidence base:

   • Scientific research: Look for dietary supplements whose effectiveness is confirmed by scientific research. Check the availability of links to scientific articles on the manufacturer’s website or in other sources.
   • Meta-analyzes and systematic reviews: Met-analyzes and systematic reviews combine the results of several studies and provide more reliable information about the effectiveness and safety of Bad.
   • Do not rely on jokes: Anecdotal evidence (personal success stories) is not a scientific evidence of Bad’s effectiveness.
   • Clinical trials: Pay attention to the availability of clinical trials conducted with the participation of people. Clinical tests provide the most reliable evidence of the effectiveness and safety of Bad.

9. Country Productions:

• Countries with hard regulation: Bades made in countries with rigid regulation (USA, Canada, European Union, Australia) are usually more reliable, as they are subjected to more strict quality control.
• Avoid dubious manufacturers: Be careful with dietary supplements produced in countries with a low level of regulation or with unknown manufacturers.

III. Practical steps for choosing high -quality dietary supplements

1. Determine your needs: Before buying dietary supplements, determine which nutrients or biologically active substances you need. Consult a doctor or nutritionist to get individual recommendations.

2. Explore information about the diet: Carefully study the composition, quality certificates, the manufacturer’s reputation, customer reviews, side effects and contraindications.

3. Compare various products: Compare several dietary supplements of different manufacturers to choose the most suitable in composition, quality and price.

4. Buy in proven places: Buy dietary supplements in pharmacies, specialized sports nutrition stores or at reliable online stores. Avoid purchases from dubious sellers or in the markets.

5. Pay attention to the packaging: The packaging should be airtight, protect the dietary supplement from environmental exposure and contain complete information about the product.

6. Start with a small dose: Start taking dose with a small dose and gradually increase it, following the reaction of the body.

7. Follow recommendations for use: Follow the recommendations for use indicated on the packaging or in the instructions for the BAD.

8. Tell your doctor: Tell your doctor about all the dietary supplements that you take, especially if you have chronic diseases or you take medications.

9. Do not expect a miracle: Bades are not medicines and are not intended for the treatment of diseases. They can be useful for maintaining health and general well -being, but will not replace full nutrition and a healthy lifestyle.

10. Be vigilant to fraud: Beware of unrealistic promises and aggressive advertising. If something seems too good to be true, most likely it is.

IV. Examples of specific ingredients and selection criteria for them

1. Omega-3 fatty acids:

   • Source: Fish oil, krill oil, vegetable oils (flax, chia, railing).
   • EPA and DHA content: Pay attention to the EPA content (eicopascentaenic acid) and DHA (docosaexaenic acid) are the main active components of omega-3.
   • EPA and DHA ratio: The optimal ratio can vary depending on your goals.
   • Purity: Check the availability of certificates confirming the absence of heavy metals (mercury, lead) and other pollution.
   • Form: Triglycerides (TG) and ethyl ethers (EE) are two main forms of omega-3. TG is considered more bio -access.
   • Oxidation protection: Products with the addition of vitamin E or other antioxidants can be more stable and are less prone to oxidation.

2. Vitamin D:

   • Form: Vitamin D3 (cholecalciferol) is better absorbed than vitamin D2 (ergocalciferol).
   • Dosage: It is determined individually depending on the level of vitamin D in the blood.
   • Source: Fish oil, lanolin (woolen fat of sheep), lichens (for vegans).
   • Joint reception with vitamin K2: Vitamin K2 helps to direct calcium into the bone and prevents its deposition in soft tissues.

3. Probiotics:

   • A variety of strains: Choose probiotics containing several strains of beneficial bacteria (Lactobacillus, Bifidobacterium).
   • The amount of CO (colony -forming units): Recommended amount of COU – from 1 to 10 billion per dose.
   • Stability to gastric juice: Choose probiotics with capsules or technologies that ensure the resistance of bacteria to the effects of gastric juice.
   • Prebiotics: Some probiotics contain prebiotics (for example, inulin) that serve as food for beneficial bacteria.
   • Storage conditions: Some probiotics require storage in the refrigerator.

4. Magnesium:

   • Forms: Different forms of magnesium are absorbed differently. Magnesium citrate – a well -absorbed form, magnesium glycinate – is suitable for improving sleep, magnesium tronate – can improve cognitive functions.
   • Dosage: It is determined individually depending on the needs of the body.
   • Side effects: High doses of magnesium can cause diarrhea.

5. Curcumin:

   • Bioavailability: Kurkumin is poorly absorbed by itself. Choose products with piperin (black pepper extract) or liposomal form of turmeric to improve bioavailability.
   • Standardization: Pay attention to the standardization of turmeric extract according to the content of turmeric.

V. Frequent questions about the choice of dietary supplement

1. Is it safe? Bades can be safe with proper use and compliance with recommendations for use. However, it is important to take into account possible side effects, contraindications and interactions with drugs.

2. How to find out what dietary supplements I need? Consult a doctor or nutritionist to determine your individual needs for nutrients and biologically active substances.

3. Where is it better to buy dietary supplements? Buy dietary supplements in pharmacies, specialized sports nutrition stores or at reliable online stores.

4. How to check the quality of dietary supplements? Study the composition, quality certificates, the reputation of the manufacturer and customer reviews.

5. Can dietary supplements replace medicines? No, dietary supplements are not medicines and are not intended for the treatment of diseases.

6. How long can you take dietary supplements? The duration of the reception of dietary supplements depends on a specific product and your individual needs. Consult a doctor.

7. Can dietary supplements cause side effects? Yes, some dietary supplements can cause side effects, especially with high doses or in the presence of individual intolerance.

8. How to store dietary supplements? Keep dietary supplements in a dry, cool place, protected from the light and access of children.

9. What to do if I felt bad after the dietary supplement? Stop taking a dietary supplement and consult a doctor.

10. Are all dietary supplements all the same? No, dietary supplement manufacturers can differ significantly in the quality of products, reputation and compliance with security standards.

VI. Final recommendations

The choice of high -quality dietary supplements is a responsible process that requires a careful study of information and a conscious approach. Do not rely on accident or advertising. Invest time in research and consultation with specialists to make the right choice and maintain your health. Remember that dietary supplements are only an addition to a healthy lifestyle, and not its replacement. Eat in a balanced, play sports and regularly undergo medical examinations to remain healthy and full of energy. And most importantly – always consult a doctor before taking any additives.