Review of popular market dietary supplements

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Review of popular market dietary supplements

Section 1: General information about dietary supplements and their regulation

  1. Definition and classification of dietary supplements (biologically active additives):

    • Bades are concentrates of natural or identical 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 normal or restore impaired body functions.
    • Classification by composition:
      • Vitamin dietary supplements: Contain vitamins (A, B, C, D, E, K, etc.) in various dosages and combinations.
      • Mineral dietary supplements: They contain minerals (calcium, magnesium, iron, zinc, selenium, iodine, etc.) in various forms and dosages.
      • Plant dietary supplements (herbal preparations): They contain extracts, powders, extracts from plants with various pharmacological properties. Examples: Echinacea extract, ginseng, ginkgo biloba, milk thistle.
      • Bad of animal origin: Contain components obtained from animal sources. Examples: chondroitin, glucosamine (from cartilage), fish oil (omega-3 fatty acids).
      • Probiotic and prebiotic dietary supplements: They contain living microorganisms (probiotics) or substances that contribute to their growth (prebiotics) to maintain intestinal health.
      • Amino acid dietary supplements: Contain amino acids that are building proteins. Examples: BCAA, L-carnitine, glutamine.
      • Lipid dietary supplements: Contain fatty acids, phospholipids and other lipids. Examples: lecithin, coenzyme Q10.
      • Bades with enzymes (enzymes): Contain enzymes involved in the processes of digestion and metabolism. Examples: Bromelein, Papain.
    • Classification in the form of release:
      • Tablets
      • Capsules
      • Powders
      • Liquid forms (solutions, syrups, extracts)
      • Legeters, chewing sweets

  2. Regulatory regulation of dietary supplements in Russia and other countries:

    • In Russia: Basic regulatory documents:
      • Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”.
      • SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active additives to food (dietary supplements).”
      • Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”.
    • The procedure of state registration of dietary supplements in Russia:
      • Presentation of documents confirming the safety and effectiveness of dietary supplements.
      • Conducting an examination of documents and research.
      • Entering a dietary supplement to the state register of dietary supplements.
    • Bades labeling requirements:
      • The name of the dietary supplement.
      • Composition.
      • Food value.
      • Recommendations for use.
      • Contraindications.
      • Best before date.
      • Storage conditions.
      • Information about the manufacturer.
      • The number of the certificate of state registration.
    • Bad regulation in other countries:
      • USA: Dietary Supplement Health and Education Act (DSHEA) 1994. Regulation is more liberal than in Russia. Manufacturers are not required to prove the effectiveness of dietary supplements before the market, but must guarantee their safety.
      • European Union: Regulation is harmonized, but there are differences between countries. Basic requirements: safety, quality and marking.
      • Canada: Natural Health Products Regulations (NHPR). Requirements for licensing and marking.
      • Australia: Therapeutic Goods Administration (TGA). Classification of dietary supplements as low -risk medicines.

  3. Myths and the truth about dietary supplements: evidence base and scientific research:

    • Myth 1: Bades are medicines. True: dietary supplements are not medicines and are not intended for the treatment of diseases. They are designed to maintain health and enrich the diet.
    • Myth 2: Dans are absolutely safe. True: dietary supplements can cause side effects and interact with drugs. It is necessary to comply with recommendations for use and consult a doctor.
    • Myth 3: Bades are always effective. True: the effectiveness of dietary supplements depends on many factors, including the composition, dosage, individual characteristics of the body and the presence of clinical studies confirming effectiveness.
    • Myth 4: Natural – means safe. True: many natural substances can be toxic or allergic reactions.
    • The importance of a critical approach to information about dietary supplements:
      • Search for information from reliable sources (scientific publications, medical sites, healthcare organizations).
      • Pay attention to the availability of clinical studies confirming the effectiveness of dietary supplements.
      • Beware of excessively optimistic statements and promises of “miraculous healing.”
    • The role of the doctor in the choice of dietary supplements:
      • The doctor can evaluate the patient’s health, identify nutrient deficiency and choose the right dietary supplement.
      • The doctor can take into account the possible interactions of dietary supplements with drugs.
      • The doctor can control the effectiveness and safety of the use of dietary supplements.

Section 2: Review of popular vitamin dietary supplements

  1. Vitamin D:

    • Functions in the body: Participates in the regulation of calcium and phosphorus metabolism, supports bone and teeth health, strengthens immunity, affects mood and cognitive functions.
    • Signs of deficiency: Fatigue, weakness, bone pain, reduction of immunity, depression.
    • Sources: Sunlight, oily fish, egg yolks, enriched products.
    • Popular dietary supplements:
      • Vitamin D3 (cholecalciferol): The most effective form of vitamin D.
      • Vitamin D2 (ergocalciferol): A less effective form than D3.
      • Various dosages: 400 IU, 1000 IU, 2000 IU, 5000 IU, 10,000 IU. The choice of dosage depends on the level of vitamin D in the blood and the doctor’s recommendations.
    • Features of application: Take during food containing fats for better absorption. It is recommended to take a blood test to the level of vitamin D before starting.
    • Side effects: With an overdose, nausea, vomiting, weakness, bone pain, and the formation of kidney stones are possible.
    • Brands: Now Foods, Solgar, Thorne Research, California Gold Nutrition, Nordic Naturals.

  2. Vitamin C:

    • Functions in the body: The antioxidant, strengthens the immunity, participates in the synthesis of collagen, promotes healing of wounds, improves iron absorption.
    • Signs of deficiency: Weakness, fatigue, bleeding gums, slow healing of wounds, frequent infections.
    • Sources: Citrus fruits, berries, vegetables (pepper, broccoli, cabbage).
    • Popular dietary supplements:
      • Ascorbic acid: The most common form of vitamin C.
      • Buerized vitamin C: Less sour shape, better tolerated by people with a sensitive stomach.
      • Vitamin C with bioflavonoids: Bioflavonoids enhance vitamin C.
      • Liposomal vitamin C: It is better absorbed due to the liposomal form.
    • Features of application: Take during meals. It is recommended to divide the daily dose into several techniques for better absorption.
    • Side effects: With high doses, digestive disorders (diarrhea, nausea, heartburn) are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nature’s Bounty, American Health.

  3. B vitamins B:

    • Functions in the body: They participate in energy metabolism, support the health of the nervous system, skin, hair and nails, are necessary for the formation of red blood cells.
    • Signs of deficiency: Fatigue, weakness, irritability, insomnia, skin rashes, anemia.
    • Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, vegetables.
    • Popular dietary supplements:
      • Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism and operation of the nervous system.
      • Vitamin B2 (Riboflavin): Participates in energy exchange and maintenance of skin health.
      • Vitamin B3 (Niacin): It is necessary for energy exchange and health of the skin.
      • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.
      • Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids and the work of the nervous system.
      • Vitamin B7 (Biotin): It is necessary for the health of the skin, hair and nails.
      • Vitamin B9 (folic acid): It is necessary for the formation of red blood cells and the development of the fetus during pregnancy.
      • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the work of the nervous system. Especially important for vegetarians and vegans.
      • Group B vitamins complexes: Contain all group B vitamins in various dosages.
    • Features of application: Take during meals. Some vitamins of group B can cause redness of the skin (niacin).
    • Side effects: Usually well tolerated. With high doses, digestion disorders are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nature Made, Garden of Life.

  4. Vitamin E:

    • Functions in the body: The antioxidant, protects cells from damage, supports skin health, improves the operation of the immune system.
    • Signs of deficiency: Weakness, violation of coordination, reduction of immunity.
    • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
    • Popular dietary supplements:
      • Alfa-Tokoferol: The most common form of vitamin E.
      • Mixed tocopherols: They contain various forms of vitamin E, including alpha, beta, gamma and Tokoferol delta.
    • Features of application: Take during food containing fats for better absorption.
    • Side effects: With high doses, bleeding is possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nature Made, Jarrow Formulas.

Section 3: Review of popular mineral dietary supplements

  1. Magnesium:

    • Functions in the body: Participates in more than 300 enzymatic reactions, necessary for the work of muscles and the nervous system, supports heart health, and regulates blood sugar.
    • Signs of deficiency: Muscle convulsions, fatigue, weakness, irritability, insomnia, headaches.
    • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
    • Popular dietary supplements:
      • Magnesium citrate: It is well absorbed.
      • Magnesium oxide: It is less well absorbed, it can cause digestive disorders.
      • Magnesium glycinate: It is well tolerated, does not cause digestion disorders.
      • Magnesium Treonate: Can improve cognitive functions.
    • Features of application: Take during meals. Divide the daily dose into several techniques for better absorption.
    • Side effects: With high doses, diarrhea, nausea are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Natural Vitality, Doctor’s Best.

  2. Calcium:

    • Functions in the body: It is necessary for the health of bones and teeth, participates in the work of muscles and nervous system, and regulates blood coagulation.
    • Signs of deficiency: Osteoporosis, muscle cramps, numbness of the limbs.
    • Sources: Dairy products, green leafy vegetables, legumes, enriched products.
    • Popular dietary supplements:
      • Calcium carbonate: The most common form requires an acidic environment for absorption (take during food).
      • Calcium Citrate: It is well absorbed regardless of the acidity of the stomach.
      • Calcium phosphate: It is well absorbed, contains phosphorus.
    • Features of application: Take during meals. It is recommended to take with vitamin D for better absorption.
    • Side effects: With high doses, constipation, the formation of kidney stones are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nature Made, Citracal.

  3. Iron:

    • Functions in the body: It is necessary for the formation of hemoglobin, carrying oxygen in the blood.
    • Signs of deficiency: Anemia, fatigue, weakness, pallor of the skin, fragility of nails, hair loss.
    • Sources: Red meat, liver, legumes, green leafy vegetables, enriched products.
    • Popular dietary supplements:
      • Iron sulfate: The most common form can cause digestive disorders.
      • Iron fumarat: It is better tolerated than sulfate.
      • Gland glycinate: It is well absorbed, does not cause digestion disorders.
    • Features of application: Take on an empty stomach or between meals for better absorption. Do not take simultaneously with dairy products, tea, coffee, as they can reduce iron absorption. It is recommended to take with vitamin C for better absorption.
    • Side effects: Constipation, nausea, abdominal pain, a change in the color of the stool.
    • Brands: Now Foods, Solgar, Thorne Research, Nature Made, FerraMax.

  4. Zinc:

    • Functions in the body: Participates in the work of the immune system, wound healing, DNA synthesis, maintaining the health of the skin, hair and nails.
    • Signs of deficiency: Reducing immunity, slow healing of wounds, hair loss, skin rashes, violation of taste and smell.
    • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
    • Popular dietary supplements:
      • Zinc Picoline: It is well absorbed.
      • Zinc Citrate: It is well absorbed.
      • Zinc Gluconate: It is well absorbed.
      • Zinc Oxide: Less well absorbed.
    • Features of application: Take during meals. High doses of zinc can reduce copper assimilation.
    • Side effects: With high doses, nausea, vomiting, abdominal pain are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nature’s Bounty, Life Extension.

  5. Selenium:

    • Functions in the body: The antioxidant, supports the thyroid gland, strengthens the immunity, protects the cells from damage.
    • Signs of deficiency: Reducing immunity, impaired thyroid gland, cardiomyopathy.
    • Sources: Seafood, meat, Brazilian nuts, eggs, whole grain products.
    • Popular dietary supplements:
      • Selenomethumentin: It is well absorbed.
      • Sodium selenite: It is well absorbed.
    • Features of application: Take during meals.
    • Side effects: With high doses, hair loss, fragility of nails, skin rashes, nervous disorders are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Life Extension, Pure Encapsulations.

Section 4: Review of popular plant dietary supplements (herbal preparations)

  1. SOUTINATEA:

    • Functions: Strengthens immunity, has antiviral and anti -inflammatory properties.
    • Application: Prevention and treatment of colds and influenza.
    • Output forms: Extracts, tinctures, capsules, tablets.
    • Features of application: Start taking the first signs of the disease. Long -term use is not recommended.
    • Side effects: Rarely, allergic reactions are possible.
    • Brands: Nature’s Way, Gaia Herbs, Herb Pharm, Now Foods, Solgar.

  2. Ginseng:

    • Functions: Adaptogen, increases energy, improves concentration, strengthens immunity.
    • Application: Fatigue, stress, reduction of cognitive functions.
    • Output forms: Extracts, capsules, tablets, powders.
    • Features of application: Take in the morning. It is not recommended during pregnancy, breastfeeding, increased pressure.
    • Side effects: Insomnia, nervousness, increased pressure.
    • Brands: Nature’s Bounty, Now Foods, Solgar, Gaia Herbs, Jarrow Formulas.

  3. Ginkgo biloba:

    • Functions: Improves blood circulation, especially in the brain, improves memory and concentration of attention.
    • Application: Age -related memory changes, blood circulation deterioration, ears.
    • Output forms: Extracts, capsules, tablets.
    • Features of application: The effect manifests itself after a few weeks of admission. It is not recommended for taking anticoagulants.
    • Side effects: Rarely, headaches, digestive disorders are possible.
    • Brands: Now Foods, Solgar, Nature’s Bounty, Jarrow Formulas, Doctor’s Best.

  4. Proopsha (Silimarin):

    • Functions: Protects the liver from damage, has antioxidant properties, helps restore liver cells.
    • Application: Liver diseases, toxic effects on the liver.
    • Output forms: Extracts, capsules, tablets.
    • Features of application: Take during meals.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Solgar, Jarrow Formulas, Doctor’s Best, Nature’s Way.

  5. Turmeric (curcumin):

    • Functions: It has anti -inflammatory, antioxidant and anti -cancer properties.
    • Application: Inflammatory diseases, arthritis, cancer prevention.
    • Output forms: Extracts, capsules, powders.
    • Features of application: Take together with black pepper (piperin) for better absorption.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Gaia Herbs, Doctor’s Best.

Section 5: Review of popular probiotic and prebiotic dietary supplements

  1. Probiotics:

    • Functions: They support the intestinal health, improve digestion, and strengthen immunity.
    • Application: Dysbiosis, diarrhea, constipation, irritable bowel syndrome, infections prevention.
    • Types of probiotics:
      • Lactobacillus: Acidophilus, rhamnosus, plants и др.
      • Bifidobacterium: Bifid, long, short и др.
      • Saccharomyces boulardii: Yeast with antimicrobial properties.
    • Output forms: Capsules, powders, liquids.
    • Features of application: Take on an empty stomach or between meals. Keep refrigerated.
    • Side effects: Rarely, bloating, gases are possible.
    • Brands: Culturelle, Garden of Life, Renew Life, Pro-Biotics, Now Foods.

  2. Prebiotics:

    • Functions: They nourish beneficial bacteria in the intestines, contribute to their growth and reproduction.
    • Application: Support for intestinal health, improving digestion.
    • Types of prebiotics:
      • Inulin: Contained in chicory, artichoke, onion, garlic.
      • Frictoligosaccharides (phos): Contained in fruits and vegetables.
      • Galactooligosaccharides (state): Contained in milk.
      • Resistant starch: Contained in legumes, whole grain products, potatoes.
    • Output forms: Powders, capsules.
    • Features of application: Add to food or drinks.
    • Side effects: Bloating, gases are possible.
    • Brands: Now Foods, Garden of Life, Benefiber, Prebiotin, Renew Life.

  3. Symbiotics:

    • Functions: Contain both probiotics and prebiotics, providing comprehensive support for the health of the intestine.
    • Application: Dysbiosis, diarrhea, constipation, irritable bowel syndrome, infections prevention.
    • Output forms: Capsules, powders.
    • Features of application: Take on an empty stomach or between meals. Keep refrigerated.
    • Side effects: Rarely, bloating, gases are possible.
    • Brands: Garden of Life, Renew Life, Dr. Ohhira’s Probiotics, Bio-Kult, Klaire Labs.

Section 6: Review of popular animal dietary supplements

  1. Fish oil (omega-3 fatty acids):

    • Functions: Supports the health of the heart and blood vessels, improves brain function, has anti -inflammatory properties, and skin health is necessary.
    • Application: Prevention of cardiovascular diseases, improvement of cognitive functions, reduction of inflammation.
    • Types of omega-3 fatty acids:
      • EPA (eicopascentenoic acid): It has anti -inflammatory properties.
      • DHA (Docosaexaenoic acid): It is necessary for the health of the brain and eyes.
      • ALA (alpha-linolenic acid): Contained in plant sources, such as flaxseed and walnuts.
    • Output forms: Capsules, liquids.
    • Features of application: Take during meals. Choose fish oil with a high concentration of EPA and DHA.
    • Side effects: Operation, digestive disorders, fish taste in the mouth are possible.
    • Brands: Nordic Naturals, Carlson Labs, Now Foods, Solgar, Thorne Research.

  2. Chondroitin and glucosamine:

    • Functions: They support joint health, reduce inflammation, and contribute to the restoration of cartilage.
    • Application: Osteoarthritis, joint pain.
    • Output forms: Capsules, tablets, powders.
    • Features of application: Take for a long time. The effect manifests itself after a few weeks or months of admission.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Solgar, Schiff, Nature Made, Doctor’s Best.

  3. Collagen:

    • Functions: Supports the health of the skin, hair, nails, joints and bones.
    • Application: Improving the condition of the skin, reducing wrinkles, strengthening hair and nails, maintaining joint health.
    • Types of collagen:
      • Type 1: The most common type of collagen is contained in the skin, bones, tendons and ligaments.
      • Type 2: The main type of collagen contained in cartilage.
      • Type 3: Contained in the skin, muscles and blood vessels.
    • Output forms: Powders, capsules, liquids.
    • Features of application: Take on an empty stomach or between meals.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Vital Proteins, Sports Research, NeoCell, Now Foods, Solgar.

Section 7: Review of popular amino acid dietary supplements

  1. BCAA (amino acids with an extensive chain):

    • Functions: They support muscle growth and restoration, reduce fatigue during training.
    • Amino acids that make up BCAA:
      • Laycin: Plays a key role in protein synthesis.
      • Isoleycin: Participates in energy exchange.
      • Walin: It is necessary for the growth and restoration of fabrics.
    • Application: Sports, fitness, increase in muscle mass, decrease in fatigue.
    • Output forms: Powers, capsules, tablets.
    • Features of application: Take before, during or after training.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Optimum Nutrition, BSN, Scivation, Cellucor, Now Foods.

  2. L-Carnitin:

    • Functions: Participates in the transport of fatty acids in mitochondria, where they are used to obtain energy.
    • Application: Improving energy metabolism, weight loss, endurance.
    • Output forms: Capsules, liquids, powders.
    • Features of application: Take before training.
    • Side effects: Rarely, digestive disorders, insomnia are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Nutrex Research, MuscleTech.

  3. Glutamine:

    • Functions: Supports the immune system, helps to restore muscles after training, and intestinal health is necessary.
    • Application: Sports, fitness, strengthening immunity, improving digestion.
    • Output forms: Powders, capsules.
    • Features of application: Take after training or before bedtime.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Optimum Nutrition, BSN, MusclePharm, Cellucor.

Section 8: Review of popular lipid dietary supplements

  1. Lecitin:

    • Functions: Participates in the construction of cell membranes, necessary for the health of the brain and nervous system, and improves fat absorption.
    • Application: Support for brain health, improving memory and concentration, reduction of cholesterol.
    • Output forms: Capsules, powders, granules.
    • Features of application: Take during meals.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Solgar, Nature’s Bounty, Bluebonnet Nutrition, Swanson.

  2. Coenzim Q10 (COQ10):

    • Functions: The antioxidant, participates in the production of energy in cells, supports the health of the heart and blood vessels.
    • Application: Prevention of cardiovascular diseases, improvement of energy metabolism, slowing down aging processes.
    • Output forms: Capsules, gels.
    • Features of application: Take during food containing fats for better absorption.
    • Side effects: Rarely, digestive disorders, insomnia are possible.
    • Brands: Now Foods, Solgar, Thorne Research, Doctor’s Best, Jarrow Formulas.

Section 9: Review of popular dietary supplements with enzymes (enzymes)

  1. Digestive enzymes:

    • Functions: They help to break down food into smaller components, improve digestion, reduce bloating and gases.
    • Types of digestive enzymes:
      • Amylase: He breaks down carbohydrates.
      • Proteas: It breaks down proteins.
      • Lipase: He breaks down the fats.
      • Lactase: It breaks down lactose (milk sugar).
      • Cellulase: He breaks down the fiber.
    • Application: Disgrace violation, bloating, gases, lactose intolerance.
    • Output forms: Capsules, tablets.
    • Features of application: Take during meals.
    • Side effects: Rarely, digestive disorders are possible.
    • Brands: Now Foods, Source Naturals, Enzymedica, Doctor’s Best, Garden of Life.

  2. Bromelain:

    • Functions: The proteolytic enzyme obtained from pineapple has anti -inflammatory properties, improves digestion.
    • Application: Inflammatory diseases, joint pain, improvement

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