Myths and truth about dietary supplements: expert opinion

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Myths and truth about dietary supplements: expert opinion

I. What are dietary supplements: definition, classification and legal regulation

  1. Daistry definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food 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 normal or restoration of impaired health. They are not drugs and are used as an addition to food.

  2. Classification of dietary supplements: Classification of dietary supplements can be carried out according to various criteria:

    • By composition:
      • Nutricevtiki: They contain the nutrients necessary to maintain the normal life of the body (vitamins, minerals, amino acids, polyunsaturated fatty acids).
      • Parafarmetzetics: They have a regulatory effect on individual organs and systems of the body, having a preventive and auxiliary medical effects (plant extracts, probiotics, prebiotics).
      • Probiotics and prebiotics: Contain living microorganisms or substances that stimulate the growth of beneficial intestinal microflora.
    • By the form of release:
      • Capsules
      • Tablets
      • Powders
      • Liquids (solutions, syrups)
      • Bars
    • For the purpose:
      • Dietary supplement to maintain immunity
      • Diet for improving digestion
      • Bad for the cardiovascular system
      • Dietary supplements for the musculoskeletal system
      • Dietary supplement for the nervous system
      • Dietary supplements for the beauty and health of the skin, hair and nails
      • Bad for athletes

  3. Legal regulation of dietary supplements in Russia: The regulation of the turnover of dietary supplements is carried out on the basis of the Federal Law “On the quality and safety of food products” and the technical regulations of the Customs Union “On food safety” (TR TS 021/2011) and “food products in terms of its labeling” (TS 022/2011). Bades are subject to state registration in Rospotrebnadzor. The registration procedure includes an examination of documents confirming the safety and efficiency of products. Manufacturers are required to indicate on the package of Bad information about the composition, method of application, contraindications and shelf life. Advertising of dietary supplements should be reliable and should not mislead consumers regarding the properties and characteristics of products. For violation of the requirements of the legislation, administrative liability is provided.

II. The main myths about dietary supplement: exposure and scientific evidence

  1. Myth: Bades are medicines.

    • Reality: Bades are not medicines. They are designed to supplement the diet and do not have the therapeutic effect, that is, they are not intended for the treatment of diseases. Medicines undergo more strict control and clinical trials confirming their effectiveness and safety.
    • Expert opinion: Doctors and pharmacists emphasize the importance of distinguishing between dietary supplements and medicines. Badama self -medication can be dangerous, especially in the presence of serious diseases.
    • Scientific evidence: Studies comparing the effectiveness of dietary supplements and drugs show that dietary supplements, as a rule, do not have the same pronounced therapeutic activity as drugs.

  2. Myth: Dans are absolutely safe, as they consist of natural components.

    • Reality: The natural origin of the components does not guarantee the absolute safety of Bad. Some plant extracts may contain toxic substances or cause allergic reactions. In addition, the interaction of dietary supplements with drugs can lead to undesirable consequences.
    • Expert opinion: Toxicologists and allergists warn of possible side effects when taking dietary supplements, especially in people with increased sensitivity to certain components.
    • Scientific evidence: Clinical studies reveal cases of the development of side effects when taking some dietary supplements, including allergic reactions, digestive disorders and interaction with drugs.

  3. Myth: dietary supplements can replace good nutrition.

    • Reality: Bades are an addition to the diet, but not replacing a good nutrition. A balanced diet, including a variety of products, provides the body with the necessary vitamins, minerals and other beneficial substances in the optimal ratio.
    • Expert opinion: Nutritionists and nutriologists recommend giving preference to healthy diet and use dietary supplements only if necessary, for example, with a deficiency of certain substances.
    • Scientific evidence: Studies show that the consumption of a sufficient amount of vitamins and minerals from food has a more favorable effect on health than intake of dietary supplements.

  4. Myth: the more dietary supplements you take, the better for health.

    • Reality: An overdose of vitamins and minerals can be harmful to health. Some substances, for example, vitamins A and D, accumulate in the body and can cause toxic effects.
    • Expert opinion: Doctors warn of the risk of hypervitaminosis and hypermicriegstosis with an uncontrolled intake of dietary supplements.
    • Scientific evidence: Clinical studies reveal cases of the development of side effects associated with an overdose of vitamins and minerals contained in dietary supplements.

  5. Myth: All dietary supplements are equally effective.

    • Reality: The effectiveness of dietary supplements depends on its composition, the quality of raw materials, production technology and individual characteristics of the body. Some dietary supplements can be ineffective due to the low content of active substances or poor assimilation.
    • Expert opinion: Pharmacists and food quality experts recommend choosing dietary supplements from reliable manufacturers who conduct quality control of their products.
    • Scientific evidence: Studies show that the effectiveness of various dietary supplements with the same name can differ significantly depending on the manufacturer and the composition.

  6. Myth: Bades are a divorce for money.

    • Reality: As in any field, there are unscrupulous manufacturers in the dietary supplement market that offer ineffective or even dangerous products. However, there are high -quality dietary supplements that can be healthy for health with proper use and prescribed a doctor.
    • Expert opinion: Experts recommend thoroughly to study information about the manufacturer, composition and reviews about the dietary supplement before buying. Excessively advertised products with promises of instant and wonderful healing should be avoided.
    • Scientific evidence: Some clinical studies confirm the effectiveness of individual dietary supplements in certain cases, for example, taking vitamin D with its deficiency or probiotics to improve digestion.

III. True about dietary supplements: when and who really needs them

  1. Nutrient deficiency: Bades can be useful with a deficiency of certain vitamins and minerals caused by insufficient nutrition, diseases or medication. For example, vegetarians and vegans often need additional intake of vitamin B12.

  2. Special physiological conditions: Pregnant and lactating women, elderly people and athletes may need increased consumption of certain nutrients that are difficult to get only from food. In these cases, dietary supplements can help update the deficit.

  3. Health support for certain diseases: Some dietary supplements can have an auxiliary effect in the treatment of certain diseases, for example, omega-3 fatty acids for cardiovascular diseases or glucosamine and chondroine for osteoarthritis. However, dietary supplements do not replace the main treatment and should be used only on the recommendation of a doctor.

  4. Prevention of diseases: Some dietary supplements, for example, vitamin D, can help in the prevention of certain diseases such as osteoporosis. However, the preventive intake of dietary supplements must be justified and agreed with the doctor.

  5. Improving sports results: Some dietary supplements, such as creatine and protein, can help improve sports results and restore after training. However, their use should be justified and controlled by a coach or sports doctor.

IV. How to choose and accept dietary supplements: expert recommendations

  1. Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor. The doctor will help to determine if you have a shortage of any nutrients and which dietary supplement suits you.

  2. The choice of a reliable manufacturer: Choose dietary supplements from well -known and reliable manufacturers who conduct quality control of their products. Pay attention to the availability of quality and conformity certificates.

  3. Study of the composition: Carefully study the composition of the dietary supplement. Make sure that it does not contain ingredients that you have an allergy or intolerance to.

  4. Dosage compliance: Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dose, as this can lead to side effects.

  5. Accounting for drugs: Tell the doctor about all the drugs that you take to exclude the interaction of dietary supplements with drugs.

  6. Evaluation of effectiveness: Evaluate the effectiveness of the dietary supplement after a certain period of time. If you have not noticed improvement, consult your doctor about the appropriateness of further admission.

  7. Buying in pharmacies or specialized stores: Put dietary supplements only in pharmacies or specialized stores, where storage conditions are respected and there is a guarantee of product quality.

V. The components of dietary supplement: benefits and risks

  1. Vitamins:

    • Vitamin D: It is necessary for the health of bones and the immune system. Vitamin D deficiency is widespread, especially in the northern regions.
      • Benefit: Prevention of osteoporosis, improvement of immunity.
      • Risks: An overdose can lead to hypercalcemia and kidney damage.
    • Vitamin C: Antioxidant is necessary for the health of the skin and the immune system.
      • Benefit: Strengthening immunity, protection against free radicals.
      • Risks: Large doses can cause digestive disorders.
    • B vitamins B: It is necessary for the health of the nervous system and energy metabolism.
      • Benefit: Improving the functioning of the nervous system, increasing energy.
      • Risks: Some B vitamins can cause allergic reactions.

  2. Minerals:

    • Calcium: It is necessary for the health of bones and teeth.
      • Benefit: Prevention of osteoporosis.
      • Risks: An overdose can lead to hypercalcemia and the formation of kidney stones.
    • Magnesium: It is necessary for the work of muscles and the nervous system.
      • Benefit: Removing muscle cramps, improving sleep.
      • Risks: Large doses can cause diarrhea.
    • Iron: It is necessary for the formation of hemoglobin.
      • Benefit: Prevention of iron deficiency anemia.
      • Risks: An overdose can be toxic and damage the organs.

  3. Amino acids:

    • Creatine: Improves sporting results.
      • Benefit: Increasing strength and endurance.
      • Risks: It can cause a delay in fluid in the body and an increase in blood pressure.
    • BCAA: Accelerate muscle recovery after training.
      • Benefit: Reducing muscle pain, acceleration of recovery.
      • Risks: They can violate the exchange of amino acids with excessive consumption.

  4. Plant extracts:

    • SOUTINATEA: Strengthens the immune system.
      • Benefit: Prevention and treatment of colds.
      • Risks: It can cause allergic reactions.
    • Ginseng: Increases energy and improves concentration.
      • Benefit: Improving cognitive functions, increased endurance.
      • Risks: It can cause insomnia and an increase in blood pressure.
    • Ginkgo biloba: Improves blood circulation in the brain.
      • Benefit: Improving memory and concentration.
      • Risks: The risk of bleeding can increase.

  5. Probiotics and prebiotics:

    • Probiotics: Contain live microorganisms that are useful for the intestines.
      • Benefit: Improving digestion, strengthening immunity.
      • Risks: They can cause temporary digestive disorders.
    • Prebiotics: They stimulate the growth of beneficial intestinal microflora.
      • Benefit: Improving digestion, strengthening immunity.
      • Risks: They can cause bloating.

  6. Paul-saturated fatty acids (omega-3):

    • Omega-3: It is necessary for the health of the cardiovascular system and brain.
      • Benefit: Reducing the risk of cardiovascular diseases, improvement of cognitive functions.
      • Risks: They can increase the risk of bleeding when taking large doses.

VI. Quality control of dietary supplements: what to pay attention to

  1. Certification: The presence of a certificate of conformity (for example, GMP – Good Manuapacturing Practice) indicates that the manufacturer complies with quality standards in the production of dietary supplements.

  2. Registration: Bades must be registered in Rospotrebnadzor. Registration information should be indicated on the packaging of the product.

  3. Composition: Learn the composition of the dietary supplement thoroughly. Make sure that it corresponds to the claimed on the package and does not contain harmful or prohibited substances.

  4. Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and positive reviews.

  5. Package: Pay attention to the integrity of the package. It should not be damaged or opened.

  6. Independent research: Look for information about independent studies confirming the effectiveness and safety of dietary supplements.

  7. Best before date: Always check the expiration date of the product before buying and using.

VII. Bades and sports: Features of application

  1. Protein: It is necessary for the growth and restoration of muscles. It is used by athletes to increase muscle mass and improve recovery after training. It is important to choose high -quality protein from reliable manufacturers.

  2. Creatine: Increases strength and endurance. It is used by athletes to improve sports results, especially in power sports. Reception of creatine can cause fluid retention in the body.

  3. BCAA: Reduce muscle pain and accelerate recovery. They are used by athletes to reduce muscle catabolism and improve recovery after intense training.

  4. L-Carnitin: Promotes fat burning and increases energy. It is used by athletes to reduce weight and increase endurance during aerobic training.

  5. Vitamins and minerals: It is necessary to maintain health and optimal performance. Athletes need increased consumption of vitamins and minerals, especially vitamins of group B, vitamin D, calcium and magnesium.

  6. Electrolytes: Restore the water-salt balance after training. Important for athletes engaged in sports requiring high endurance, for example, running, swimming, cycling.

  7. Features of application: Before you start taking any dietary supplements for sports, you need to consult with a coach or a sports doctor. It is important to observe the recommended dosage and take into account the individual characteristics of the body. Some dietary supplements can be prohibited by anti -doping agencies.

VIII. Bad for children: necessity and safety

  1. Necessity: Children, as a rule, do not need additional intake of dietary supplements with a balanced and various nutrition. However, in some cases, for example, with a deficiency of vitamin D or iron, the doctor may recommend a dietary supplement.

  2. Safety: Bad for children should be specially designed and tested for safety. It is important to choose dietary supplements from well -known and reliable manufacturers who have a good reputation.

  3. Dosage: Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dose, as this can lead to side effects.

  4. Consultation with a doctor: Before taking any dietary supplement for a child, you need to consult a doctor. The doctor will help to determine if the child has a deficiency of any nutrients and which dietary supplement suits him.

  5. Types of dietary supplements for children:

    • Vitamin D: It is necessary for the health of bones and teeth. Recommended for the prevention of rickets in children.
    • Omega-3: Necessary for the development of the brain and nervous system.
    • Probiotics: Help to improve digestion and strengthen immunity.
    • Iron: It is necessary for the prevention of iron deficiency anemia.

  6. Output form: Bad for children are produced in various forms, for example, in the form of drops, syrups, chewing tablets. Choose a form that is most convenient for your child.

  7. Caution: Be careful when choosing dietary supplements for children. Avoid products containing artificial dyes, flavors and sweeteners.

IX. Bades and pregnancy: what you need to know

  1. Necessity: Pregnant women need increased consumption of certain nutrients, such as folic acid, iron, calcium and vitamin D. The doctor may recommend the intake of dietary supplements to replenish the deficiency of these substances.

  2. Safety: Not all dietary supplements are safe for pregnant women. Before taking any dietary supplement, you need to consult a doctor.

  3. Recommendations:

    • Folic acid: It is necessary for the prevention of defects in the nervous tube in the fetus. It is recommended to start taking folic acid a few months before conception and continue during the first trimester of pregnancy.
    • Iron: It is necessary for the prevention of iron deficiency anemia.
    • Calcium: It is necessary for the health of the bones and teeth of the mother and the child.
    • Vitamin D: It is necessary for the health of bones and the immune system.
    • Omega-3: Necessary for the development of the brain and nervous system of the child.

  4. Dietary supplements that should be avoided:

    • Vitamin A in large doses: It can be toxic to the fetus.
    • Plant extracts: Some plant extracts can be unsafe for pregnant women.

  5. Consultation with a doctor: Before taking any dietary supplement during pregnancy, you need to consult a doctor. The doctor will help to determine which dietary supplements you need and in what dosage.

X. Alternative approaches to maintaining health: the role of nutrition and lifestyle

  1. Balanced nutrition: The basis of a healthy lifestyle is a balanced diet, including a variety of products from all food groups.

  2. Physical activity: Regular physical activity helps maintain health of the cardiovascular system, strengthens muscles and bones, improves mood and reduces the risk of chronic diseases.

  3. Healthy sleep: A sufficient sleep (7-8 hours a day) is necessary to restore the body and maintain the normal functioning of the immune system.

  4. Stress management: Chronic stress can negatively affect health. It is important to learn how to manage stress using various techniques, such as meditation, yoga, breathing exercises.

  5. Refusal of bad habits: Smoking and abuse of alcohol negatively affect health and increase the risk of developing many diseases.

  6. Regular medical examinations: Regular medical examinations help identify diseases at an early stage and take the necessary measures.

  7. Water: Maintaining a sufficient level of hydration of the body is extremely important for health.

Dietary supplements can be a useful addition to a healthy lifestyle, but they should not replace a balanced diet, physical activity, healthy sleep, stress management and rejection of bad habits.

XI. New trends in the dietary supplement industry: personalized nutrition and genomic tests

  1. Personalized nutrition: An approach based on the individual needs of the body, taking into account the genetic characteristics, state of health, lifestyle and food habits.

  2. Genomic tests: They allow you to determine a genetic predisposition to various diseases and identify a deficiency of certain nutrients. Based on the results of the genomic dough, you can develop an individual power plan and choose the necessary dietary supplements.

  3. Application: Personalized nutrition and genomic tests can help optimize the diet, improve health and reduce the risk of diseases.

  4. Restrictions: Genomic tests do not give a complete picture about the state of health and cannot predict the future. The test results must be interpreted in combination with other data such as an anamnesis, the results of the examination and lifestyle.

  5. Future: Personalized nutrition and genomic tests are promising directions in the dietary supplement industry, which can help make the choice of dietary supplements more conscious and effective.

XII. Myths and truth about dietary supplements for weight loss

  1. Myth: Dietary dietary supplements are a magic tablet.
    • Reality: Dietary dietary supplements are not a magic pill and cannot replace healthy nutrition and physical exercises. They can have an auxiliary effect, but only in combination with other methods of weight loss.
  2. Myth: All dietary supplements are effective.
    • Reality: The effectiveness of dietary supplements for weight loss varies greatly and depends on the composition, dosage, individual characteristics of the body and compliance with nutrition and physical activity recommendations.
  3. Myth: Dietary dietary supplements are absolutely safe.
    • Reality: Some dietary supplements may contain dangerous ingredients, such as sibutramin and ephedra, which can cause serious side effects. Before taking any dietary supplement for weight loss, you need to consult a doctor.
  4. True: some dietary supplements for weight loss can help accelerate the process of losing weight.
    • Reality: Some dietary supplements, such as fiber, green tea and caffeine, can help accelerate the process of losing weight due to a decrease in appetite, increasing thermogenesis and accelerating metabolism.
  5. True: a healthy lifestyle is more important than dietary supplements.
    • Reality: The basis of healthy weight loss is a balanced diet, regular physical activity and sufficient sleep. Bades can be a useful addition, but should not replace a healthy lifestyle.

XIII. Common ingredients in dietary supplements for weight loss and their action:

  1. Fiber: Increases a feeling of satiety, reduces appetite and improves digestion.
  2. Green tea: Increases thermogenesis and accelerates metabolism.
  3. Caffeine: Increases energy and accelerates metabolism.
  4. L-Carnitin: Promotes fat burning and increases energy.
  5. Hitosan: He binds fats in the intestines and prevents their absorption.
  6. Garcinia Cambodia: Reduces appetite and prevents fat.

XIV. The importance of consulting a doctor before taking dietary supplements

  1. Assessment of health: The doctor can evaluate the state of health and identify possible contraindications for receiving dietary supplements.
  2. Individual recommendations: The doctor can give individual recommendations for the choice of dietary supplements, the dosage and the method of application, taking into account the characteristics of the body and the purpose of administration.
  3. Prevention of drug interaction: The doctor can evaluate the interaction of dietary supplements with the drugs taken and prevent possible side effects.
  4. Efficiency monitoring: The doctor can monitor the effectiveness of the dietary supplement and adjust the dosage or the method of use if necessary.
  5. Timely detection of side effects: The doctor may timely identify side effects and take the necessary measures.

XV. The role of Rospotrebnadzor in the control of the quality and safety of dietary supplements

  1. State registration: Rospotrebnadzor carries out state registration of dietary supplements, which is mandatory for all manufacturers and importers.
  2. Examination: Rospotrebnadzor conducts an examination of documents and samples of dietary supplements to assess their safety and compliance with the requirements of the law.
  3. Control over production and turnover: Rospotrebnadzor monitors the production, storage, transportation and sale of dietary supplements.
  4. Supervision of advertising: Rospotrebnadzor supervises the advertising of dietary supplements and suppresses the spread of inaccurate information.
  5. Acceptance of measures: In case of violations, Rospotrebnadzor takes administrative measures, such as fines and suspension of activity.

XVI. Myths and the truth about dietary supplement to improve memory and cognitive functions

  1. Myth: Bades can significantly improve memory and cognitive functions in healthy people.
    • Reality: Most dietary supplements to improve memory and cognitive functions have limited effectiveness and can only have a slight effect on healthy people.
  2. Myth: the more dietary supplements you accept, the better for memory.
    • Reality: An overdose of dietary supplements can be harmful to health and will not improve memory. It is important to follow the recommended dosage and consult a doctor.
  3. Myth: dietary supplements can cure the dementia and Alzheimer’s disease.
    • Reality: Bades cannot cure the dementia and Alzheimer’s disease. They can only have an auxiliary effect and slow down the progression of the disease.
  4. True: some dietary supplements can be useful for maintaining cognitive functions with age.
    • Reality: Some dietary supplements, such as omega-3 fatty acids, B vitamins and antioxidants, can be useful for maintaining cognitive functions with age and reducing the risk of dementia.
  5. True: a healthy lifestyle is important for maintaining memory and cognitive functions.
    • Reality: The basis of healthy memory and cognitive functions is a balanced diet, regular physical activity, sufficient sleep and mental activity. Bades can be a useful addition, but should not replace a healthy lifestyle.

XVII. Common ingredients in dietary supplement to improve memory and cognitive functions and their action:

  1. Omega-3 fatty acids: It is necessary for the health of the brain and nervous system.
  2. B vitamins B: It is necessary for energy metabolism in the brain and maintaining the normal functioning of the nervous system.
  3. Antioxidants: Protect brain cells from damage by free radicals.
  4. Ginkgo biloba: Improves blood circulation in the brain.
  5. Bakopa Monica: Improves memory and cognitive functions.
  6. Phosphateidixine: Supports the structure and function of brain cells.

XVIII. Recommendations for choosing dietary supplement to improve memory and cognitive functions:

  1. Consult a doctor: Before taking any dietary supplement, you need to consult a doctor.
  2. Choose trusted manufacturers: Choose dietary supplements from well -known and reliable manufacturers who conduct quality control of their products.
  3. Study the composition: Carefully study the composition of the dietary supplement. Make sure that it does not contain harmful or prohibited substances.
  4. Observe the dosage: Strictly observe the recommended dosage indicated on the Bad packaging.
  5. Do not expect miracles: Bad can only have a slight effect on memory and cognitive functions. Do not expect miracles.

XIX. Bades to maintain joint health: myths and reality

  1. Myth: Bades can completely restore the destroyed cartilage.

    • Reality: Unfortunately, dietary supplements do not have the ability to completely restore the destroyed cartilage for diseases such as osteoarthrosis. They can only help reduce inflammation, relieve pain and improve joint mobility.

  2. Myth: Glucosamine and chondroitin are absolutely useless.

    • Reality: Studies of the effectiveness of glucosamine and chondroitin are contradictory. Some studies show a positive effect in reducing pain and improving the function of the joints, especially with mild and moderate degree of osteoarthrosis, while other studies do not reveal a significant difference with placebo.

  3. Myth: The larger the dose of glucosamine and chondroitin, the better the effect.

    • Reality: Exceeding the recommended dose of glucosamine and chondroitin does not lead to an increase in the effect and can cause side effects, such as digestive disorders.

  4. True: dietary supplements can help alleviate the symptoms of osteoarthritis in combination with other treatment methods.

    • Reality: Bades, such as glucosamine, chondroitin, hyaluronic acid and curcumin, can help relieve pain, reduce inflammation and improve joint mobility in combination with other treatment methods, such as physiotherapy, therapeutic gymnastics and taking painkillers.

  5. True: it is important to choose high -quality dietary supplements from trusted manufacturers.

    • Reality: The quality of dietary supplements can vary significantly. It is important to choose products from well -known and reliable manufacturers who conduct quality control of raw materials and finished products.

XX. Common ingredients in dietary supplements for joint health and their action:

  1. Glucosamine: Building material for cartilage. Promotes the restoration of cartilage and reduction of inflammation.
  2. Chondroitin: Holds water in cartilage, ensuring its elasticity and depreciation properties.
  3. Hyaluronic acid: Lubricates the joint surfaces, reduces friction and improves joint mobility.
  4. Curcumin: It has anti -inflammatory and antioxidant properties.
  5. MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the synthesis of collagen and other components of cartilage.

XXI. Additional tips to maintain joint health:

  1. Maintain healthy weight: Huts

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