Health dietary supplements: benefits and harms

Bades for health: benefits and harm. Complete leadership.

Section 1: What is dietary supplements (biologically active additives)? Definition, classification and legislative framework.

Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances, designed for direct intake with food or introduction into food products. They are used to replenish the deficiency of nutrients, maintain normal and improve the functional activity of organs and systems of the body, as well as to reduce the risk of diseases. Bades are not drugs, which fundamentally distinguishes them from pharmaceuticals.

1.1. Definition and basic characteristics of dietary supplements:

• Concentrates of biologically active substances: Bades contain certain components in a more concentrated form than they are found in ordinary food. It can be vitamins, minerals, amino acids, fatty acids, plant extracts, probiotics and other substances.
• Designed for eating with food: Bades are accepted in addition to the usual diet, and not instead of it. They are designed to strengthen or adjust the nutrition.
• Various forms of release: Bades are available in various forms: tablets, capsules, powders, liquids, bars, teas, etc. This ensures the convenience of reception for various categories of consumers.
• Are not medicines: The key difference between dietary supplements and drugs is to be prescribed. Bades are not intended for the treatment of diseases, but serve to maintain health and prevention. They do not go through strict clinical trials as medicines.
• Various goals of application: Bades can be used for different purposes, for example, to strengthen immunity, improve digestion, increase energy, maintain the health of bones and joints, improve the condition of the skin, hair and nails, etc.

1.2. Classification of dietary supplements:

Classification of dietary supplements can be based on various criteria:

• By composition:
  • Vitamin dietary supplements: Contain one or more vitamins.
  • Mineral dietary supplements: Contain one or more minerals.
  • Amino acid dietary supplements: Contain separate amino acids or their complexes.
  • Dietary supplements containing dietary fibers: Contain fiber, pectin and other dietary fiber.
  • Plant dietary supplements: Contain extracts, hoods or powders of plants.
  • Probiotic and prebiotic dietary supplements: Contain living microorganisms (probiotics) or substances that contribute to their growth (prebiotics).
  • Bades containing polyunsaturated fatty acids (PNS): Contain omega-3, omega-6 and other PNSK.
  • Bades containing enzymes: Contain enzymes to improve digestion.
  • Combined dietary supplements: They contain several components from different groups.
• For functional purpose:
  • To strengthen immunity: Contain vitamin C, vitamin D, zinc, echinacea and other substances.
  • To improve digestion: Contain probiotics, prebiotics, enzymes, dietary fiber.
  • To maintain the health of bones and joints: Contain calcium, vitamin D, glucosamine, chondroitin.
  • To increase energy: Contain vitamins of group B, ginseng, guaran.
  • To improve the condition of the skin, hair and nails: Contain vitamins A, E, biotin, zinc, selenium, collagen.
  • To maintain the health of the cardiovascular system: Contain omega-3 PNZHK, Coenzyme Q10.
  • To control weight: Contain L-carnitine, chrome, green tea extract.
• By the form of release:
  • Tablets: Convenient in use, dosed.
  • Capsules: Provide the content of the contents from the effects of gastric juice, easily swallow.
  • Powders: You can add to drinks and food, it is convenient to regulate the dosage.
  • Liquids: They are quickly absorbed.
  • Bars: Convenient for a snack.
  • Chaent: A pleasant way to use.

1.3. Legislative base of dietary supplement regulation:

In the Russian Federation, the turnover of Badov is regulated by Federal Law No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts. The main aspects of the regulation include:

• State registration: Before issuing the market, dietary supplements are subject to mandatory state registration in Rospotrebnadzor. In the process of registration, the safety and compliance of products with the established requirements are evaluated.
• Requirements for composition and production: Requirements for the permissible content of biologically active substances, the quality of raw materials and the conditions of dietary supplements are established.
• Marking requirements: The marking of dietary supplements should contain complete and reliable information about the product, including the composition, scope, contraindications, method of application and dose. It is forbidden to indicate on the package the unproven medical properties of dietary supplements.
• Control over turnover: Rospotrebnadzor monitors the turnover of dietary supplements, including checking quality, safety and compliance with the marking.
• Responsibility for violation of legislation: For violation of the requirements of the legislation in the field of dietary supplements, administrative and criminal liability is provided.

It is important to understand that the legislative regulation of dietary supplements is less strict than the regulation of drugs. Therefore, when choosing and using dietary supplements, it is necessary to show special caution and consult with a specialist.

Section 2: The benefits of dietary supplements: scientific data and areas of application.

With the right approach and a reasonable choice, dietary supplements can bring health benefits. It is important to note that this benefit, as a rule, consists in supporting the normal functioning of the body, the prevention of scarce conditions and reducing the risk of developing certain diseases. You should not consider dietary supplements as a replacement for good treatment or a balanced diet.

2.1. Filling a deficiency of nutrients:

One of the main causes of the popularity of dietary supplements is the ability to fill the deficiency of the necessary nutrients that may be absent in the diet.

• Vitamins: A modern lifestyle and nutritional features often lead to a deficiency of vitamins. For example, vitamin D, necessary for the health of bones and immunity, is often in a shortage, especially in winter. B vitamins are important for the nervous system and energy exchange. Vitamin C is a powerful antioxidant supporting the immune system. Vitamins’ dietary supplements help to make up for these deficits.
• Minerals: Minerals, such as iron, zinc, calcium, magnesium and selenium, play an important role in various physiological processes. The deficiency of these minerals can lead to various health problems. Bades with minerals help to provide the body with the necessary trace elements. For example, iron is necessary for the transfer of oxygen in the blood, calcium – for the health of bones, zinc – for immunity.
• Omega-3 fatty acids: Omega-3 PNSK is important for the health of the cardiovascular system, brain and vision. They are found in fatty fish, but not everyone consumes it in sufficient quantities. Bades with omega-3 help to provide the body with the necessary fatty acids.

2.2. Support for the immune system:

Some dietary supplements can help strengthen the immune system and increase the body’s resistance to infections.

• Vitamin C: Vitamin C is known for its antioxidant properties and the ability to support the immune system. It stimulates the production of white blood cells that fight infections.
• Vitamin D: Vitamin D plays an important role in regulating the immune system. Its deficiency can increase susceptibility to infections.
• Zinc: Zinc is necessary for the normal operation of the immune system. It participates in the production of immune cells and has antiviral properties.
• SOUTINATEA: Echinacea is a plant extract that is traditionally used to strengthen immunity and combat colds.
• Probiotics: Probiotics are living microorganisms that bring health benefits, improving the intestinal microflora. Healthy intestinal microflora is important for the normal operation of the immune system.

2.3. Improving digestion:

Bades with probiotics, prebiotics, enzymes and dietary fiber can help improve digestion and normalize the intestinal microflora.

• Probiotics: Probiotics help restore the balance of intestinal microflora, improve digestion, reduce bloating and constipation.
• Prebiotics: Prebiotics are substances that serve as food for beneficial bacteria in the intestines. They contribute to the growth and reproduction of probiotics.
• Enzymes: Enzymes help break food into smaller components, which facilitates its absorption. They can be useful for failure of enzymes or with digestive problems.
• Food fibers: Dietary fibers improve intestinal motility, prevent constipation and help to eliminate toxins from the body.

2.4. Maintaining the health of bones and joints:

Bades with calcium, vitamin D, glucosamine and chondroitin can help support the health of bones and joints, especially with age.

• Calcium: Calcium is the main building material for bones. It is necessary to maintain bone strength and prevent osteoporosis.
• Vitamin D: Vitamin D helps the body absorb calcium. Its deficiency can lead to weakening of bones.
• Glucosamine and chondroitin: Glucosamine and chondroitin are components of cartilage. They help restore damaged cartilage and reduce joint pain.

2.5. Increased energy and decrease in fatigue:

Bades with vitamins of group B, iron, magnesium, Q10 coenzym and plant extracts (for example, ginseng) can help increase energy and reduce fatigue.

• B vitamins B: B vitamins play an important role in energy exchange. Their deficiency can lead to fatigue and weakness.
• Iron: Iron is necessary for the transfer of oxygen in the blood. Its deficiency can lead to anemia and fatigue.
• Magnesium: Magnesium is involved in more than 300 biochemical reactions in the body, including energy metabolism. Its deficit can lead to fatigue and muscle cramps.
• Coenzim q10: Coenzym Q10 is an antioxidant that plays an important role in the production of energy in cells.
• Ginseng: Ginseng is a plant extract that is traditionally used to increase energy and improve mental performance.

2.6. Improving the condition of the skin, hair and nails:

Bades with vitamins A, E, C, biotin, zinc, selenium and collagen can help improve the condition of the skin, hair and nails.

• Vitamin A: Vitamin A is necessary for the health of the skin and mucous membranes.
• Vitamin E: Vitamin E is an antioxidant that protects the cells from damage.
• Vitamin C: Vitamin C is involved in the synthesis of collagen, which is necessary for the health of the skin.
• Biotin: Biotin is important for the health of hair and nails.
• Zinc: Zinc is necessary for tissue growth and restoration.
• Selenium: Selenium is an antioxidant that protects the cells from damage.
• Collagen: Collagen is the main protein, which makes up the basis of the skin, hair and nails.

2.7. Support for health of the cardiovascular system:

Bades with omega-3 PNZHK, Q10 coenzym, vitamin K2 and plant extracts (for example, garlic) can help support the health of the cardiovascular system.

• Omega-3 PNSK: Omega-3 PNZHK reduce the level of triglycerides in the blood, reduce the risk of blood clots and improve the function of blood vessels.
• Coenzim q10: Coenzyme Q10 is an antioxidant that improves the function of the heart muscle.
• Vitamin K2: Vitamin K2 helps prevent the calcification of arteries.
• Garlic: Garlic reduces blood cholesterol and improves blood circulation.

2.8. Weight control:

Some dietary supplements, such as L-carnitine, chrome, green tea and fiber extract, can help in weight control. It is important to note that dietary supplements for weight loss are not a miracle tool and should be used in combination with healthy nutrition and physical exercises.

• L-Carnitin: L-carnitine helps to transfer fatty acids to cell mitochondria, where they are used for energy production.
• Chromium: Chrome helps to regulate blood sugar and reduces craving for sweets.
• Green tea extract: Green tea extract contains antioxidants and caffeine, which can help accelerate metabolism and burn fat.
• Fiber: Fiber creates a feeling of satiety and helps to control the appetite.

It is important to remember that before taking any dietary supplements, you need to consult a doctor or a nutritionist, especially if you have any diseases or you take medicines.

Section 3: Damage and side effects of dietary supplements: risks and precautions.

Despite the potential benefit, dietary supplements can represent certain risks for health, especially with improper use, poor quality composition or the presence of individual contraindications. It is important to know about possible harmful consequences and observe precautions.

3.1. Poor composition and fakes:

One of the main risks associated with dietary supplements is the poor -quality composition and the presence of fakes on the market.

• Inconsistency with the declared composition: Some manufacturers may indicate inaccurate information about the composition of the product. This can lead to the fact that the consumer will not get the desired effect or, even worse, gets harmful substances.
• The presence of impurities and toxic substances: Some dietary supplements may contain impurities such as heavy metals, pesticides or microorganisms. These substances can be toxic for the body and cause various diseases.
• Lack of quality control: The production of dietary supplements is not always subjected to strict quality control, such as the production of drugs. This increases the risk of low -quality products.
• Fakes: There are many dietary supplements on the market. Fake products may not contain the declared ingredients or contain harmful substances.

3.2. Overdose:

Reception of dietary supplements in large doses can lead to an overdose and cause various side effects.

• Toxicity of vitamins and minerals: Some vitamins and minerals, such as vitamin A, vitamin D, iron and copper, can be toxic in large doses. An overdose of these substances can cause serious health problems.
• Side effects of plant extracts: Plant extracts can cause various side effects, such as allergic reactions, digestive disorders and an increase in blood pressure. An overdose of plant extracts can enhance these side effects.

3.3. Interaction with drugs:

Bades can interact with drugs and change their effectiveness or cause side effects.

• Change in drug absorption: Some dietary supplements can affect the absorption of drugs in the intestines, reducing or increasing their concentration in the blood.
• Changing the metabolism of drugs: Some dietary supplements can affect the metabolism of drugs in the liver, changing their effectiveness or duration of action.
• Strengthening or weakening of the action of drugs: Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable consequences.
• The risk of bleeding: Some dietary supplements, such as omega-3 Punzhk, garlic and ginger, can dilute blood and increase the risk of bleeding, especially with simultaneous intake with anticoagulants.

3.4. Allergic reactions:

Bades can cause allergic reactions in people with increased sensitivity to certain components.

• Plant extracts: Plant extracts are common allergens.
• Vitamins and minerals: Vitamins and minerals can also cause allergic reactions, although less often.
• Excipients: Excipients, such as dyes, flavors and preservatives, can also cause allergic reactions.

3.5. Inappropriate for certain groups of the population:

Some dietary supplements can be inappropriate for certain population groups, such as pregnant and lactating women, children, elderly people and people with certain diseases.

• Pregnant and lactating women: Some dietary supplements can be dangerous for the fetus or child. Before taking dietary supplements, pregnant and nursing women need to consult a doctor.
• Children: Children are not recommended to take dietary supplements without consulting a doctor. Some dietary supplements can be toxic for children.
• Elderly people: Older people are more sensitive to side effects of dietary supplements. Before taking dietary supplements, older people need to consult a doctor.
• People with certain diseases: People with certain diseases, such as liver, kidneys, heart and autoimmune diseases, need to consult a doctor before taking dietary supplements.

3.6. Masks of symptoms of diseases:

Reception of dietary supplements can mask the symptoms of diseases and complicate timely diagnosis and treatment.

• Slow down for a doctor: People who take dietary supplements to alleviate the symptoms of the disease can postpone a doctor’s appeal, which can lead to the progression of the disease.
• Diagnostic difficulty: Bades can change the results of analyzes and make it difficult to make the correct diagnosis.

3.7. Precaution measures when receiving dietary supplements:

In order to minimize the risks associated with the reception of dietary supplements, the following precautions must be observed:

• Consult a doctor or nutritionist: Before taking any dietary supplements, you need to consult a doctor or a nutritionist, especially if you have any diseases or you take medications.
• Choose dietary supplements from reliable manufacturers: Buy dietary supplements only from reliable manufacturers who have a good reputation and provide complete information about their products.
• Read the label carefully: Carefully read the Bad label and pay attention to the composition, dosage, contraindications and possible side effects.
• Do not exceed the recommended dose: Do not exceed the recommended dose of dietary supplements. Reception of dietary supplements in large doses can be dangerous to health.
• Tell the doctor about the admission of dietary supplements: Tell the doctor about all the dietary supplements that you accept so that he can evaluate the possible interaction with drugs.
• Stop taking dietary supplement when side effects appear: If you notice any side effects after taking Bad, immediately stop taking it and consult a doctor.
• Do not use dietary supplements as a replacement for drugs: Bades are not drugs and should not be used to treat diseases.

Section 4: How to choose dietary supplements: quality and safety criteria.

The choice of high -quality and safe dietary supplements is a key factor for getting the benefits and minimizing risks. It is important to consider a number of criteria to make a conscious and correct choice.

4.1. Reputation manufacturer:

Give preference to dietary supplements from well -known and trusted manufacturers with a good reputation in the market.

• The history of the company: Find out how long the company has been working in the dietary supplement market. Companies with many years of experience are usually more reliable.
• Certification: Make sure that the manufacturer has the necessary quality and safety certificates, such as GMP (good manufactoring practice).
• Consumer reviews: Read consumer reviews about the company’s products. Pay attention to negative reviews and try to understand how justified they are.
• Information about production: Check if the company provides information about the place of production and quality control.
• Scientific research: Find out if the company conducts scientific research on its products and publishes the results.

4.2. The composition of the dietary supplement:

Carefully study the composition of the dietary supplement and make sure that it contains only the necessary ingredients in safe doses.

• Full list of ingredients: The composition should be indicated completely, including active and auxiliary substances.
• Dosage of active substances: Make sure that the dosage of active substances corresponds to your needs and does not exceed the recommended norms.
• Lack of harmful additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
• Standardization of plant extracts: If the dietary supplement contains plant extracts, make sure that they are standardized by the content of active substances.
• Checking for allergens: If you have an allergy, carefully study the composition of the dietary supplement for potential allergens.

4.3. Output form:

Choose a dietary supplement release form, which is most convenient for you and provides optimal absorption of active substances.

• Tablets: Convenient in use and dosed, but may contain more excipients.
• Capsules: Provide the content of the contents from the effects of gastric juice and easily swallow.
• Powders: You can add to drinks and food, it is convenient to regulate the dosage.
• Liquids: They are quickly absorbed, but can have a specific taste.

4.4. Certification and state registration:

Make sure that dietary supplement has a certificate of state registration in Rospotrebnadzor.

• The availability of a certificate of state registration: Check the availability of a certificate of state registration on the pack of dietary supplements.
• Data check in the registry: Check the data on state registration in the register of Rospotrebnadzor on the official website.
• The presence of signs of conformity: Pay attention to the presence of signs of compliance with quality and safety standards.

4.5. Packaging and marking:

Bad packaging and marking should be clear, informative and contain all the necessary information about the product.

• The integrity of the package: Make sure the packaging of dietary supplements is not damaged.
• A clear and understandable marking: The marking should be clear and understandable, contain all the necessary information about the product, including the composition, dosage, contraindications and the method of use.
• Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired shelf life.
• Information about the manufacturer: The packaging should indicate information about the manufacturer, including the name, address and contact details.

4.6. Price:

Too low the price of dietary supplements may indicate its low quality or fake.

• Reference: Compare the prices of similar dietary supplements from different manufacturers.
• Beware of suspiciously low prices: Too low price may indicate low product quality.

4.7. Place of purchase:

Buy dietary supplements only in pharmacies or specialized stores where you can get a specialist consultation and check quality certificates.

• Pharmacies: Pharmacies, as a rule, offer better products and provide consultations of specialists.
• Specialized stores: Specialized stores engaged in the sale of dietary supplements can also offer quality products and consultations of specialists.
• Beware of buying dietary supplements on the Internet from unverified sellers: The purchase of dietary supplements on the Internet from unverified sellers can be risky, as you can purchase a fake or a poor -quality product.

Section 5: Bad for children: Features of application and recommendations.

The use of dietary supplements in children requires special attention and caution. The children’s body is more sensitive to the effects of biologically active substances, therefore it is necessary to carefully approach the choice and dosage of dietary supplements for children.

5.1. The need to consult a doctor:

Before using any dietary supplements in children, you need to consult a pediatrician.

• Assessment of the state of health of the child: The doctor will examine the child and evaluate his health status to determine the need to take dietary supplements.
• Identification of a feeding deficiency: The doctor may prescribe tests to detect a nutrient deficiency in a child.
• Selection of dietary supplements and dosage: The doctor will choose the right dietary supplement and determine the optimal dosage for the child.
• Exclusion of contraindications: The doctor will exclude possible contraindications to the use of dietary supplements.

5.2. Features of the child’s body:

The children’s body has its own characteristics, which must be taken into account when using dietary supplements.

• Higher sensitivity to the effects of biologically active substances: The children’s body is more sensitive to the effects of biologically active substances than an adult.
• The immaturity of organs and systems: The organs and systems of the child’s body are not yet fully formed, which can affect the assimilation and metabolism of dietary supplements.
• The risk of an overdose: The risk of an overdose of dietary supplements in children is higher than in adults.

5.3. The main groups of dietary supplements used in children:

Most often, the following groups of dietary supplements are used in children:

• Vitamin complexes: Vitamin complexes are prescribed for the prevention and treatment of vitamins deficiency.
• Mineral complexes: Mineral complexes are prescribed for the prevention and treatment of mineral deficiency.
• Probiotics: Probiotics are prescribed to improve digestion and strengthen immunity.
• Omega-3 PNSK: Omega-3 PNZHK is prescribed to maintain brain and vision health.

5.4. Safety and dosage of dietary supplements for children:

When choosing a dietary supplement for a child, you need to pay attention to safety and dosage.

• Choose dietary supplements specifically for children: Give preference to dietary supplements designed specifically for children, taking into account their age characteristics.
• Strictly follow the recommended dosage: Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor.
• Do not use dietary supplements with artificial dyes, flavors and preservatives: Avoid dietary supplements containing artificial dyes, flavors and preservatives that can cause allergic reactions.
• Follow the reaction of the child to the dietary supplement: Carefully monitor the reaction of the child to dietary supplements and stop taking it when side effects appear.

5.5. Recommendations for the use of dietary supplements in children:

• Do not use dietary supplements for self -medication: Do not use dietary supplements for self -medication. Contact the doctor to consult and prescribe treatment.
• Combine a reception of dietary supplements with healthy food: Bades should not replace full and balanced diet.
• Do not give the child dietary supplements for adults: Do not give the child dietary supplements intended for adults, as they can contain too high doses of active substances.
• Keep dietary supplements in no way for children: Keep dietary supplements in no way for children to prevent accidental poisoning.

Section 6: Bad for the elderly: support for health and longevity.

Older people often need additional support to maintain health and maintain activity. Bades can be useful for the elderly, but their use should be justified and controlled.

6.1. Features of the body of the elderly:

The body of the elderly is subjected to age -related changes that must be taken into account when using dietary supplements.

• Reducing the absorption of nutrients: With age, the absorption of nutrients in the intestine decreases.
• Violation of metabolism: With age, metabolism is disturbed, which can affect the effectiveness of dietary supplements.
• Increased sensitivity to side effects: Older people are more sensitive to side effects of dietary supplements.
• Medicines: Older people often take several drugs at the same time, which increases the risk of interaction between dietary supplements with medicines.

6.2. The main groups of dietary supplements used in the elderly:

Most often, the following groups of dietary supplements are used in older people:

• Vitamin D: Vitamin D is necessary for the health of bones and the prevention of osteoporosis.
• Calcium: Calcium is necessary for the health of bones and the prevention of osteoporosis.
• B vitamins B: B vitamins are necessary for the health of the nervous system and energy metabolism.
• Omega-3 PNSK: Omega-3 PNSK is necessary for the health of the cardiovascular system and brain.
• Probiotics: Probiotics are necessary to improve digestion and strengthen immunity.
• Glucosamine and chondroitin: Glucosamine and chondroitin are necessary to maintain joint health.

6.3. Recommendations for the use of dietary supplements in the elderly:

• Consult a doctor: Before using any dietary supplements, you need to consult a doctor.
• Choose dietary supplements taking into account age -related features: Choose dietary supplements designed specifically for the elderly, taking into account their age characteristics.
• Start with low doses: Start taking dietary supplements with low doses and gradually increase them, if necessary.
• Carefully monitor the reaction of the body: Carefully monitor the reaction of the body to dietary supplements and stop taking it when side effects appear.
• Tell the doctor about all the dietary supplements and medicines: Tell the doctor about all the dietary supplements and medicines so that he can evaluate the possible interaction.

Section 7: Bad for athletes: Improving efficiency and recovery.

Athletes often use dietary supplements to increase the efficiency of training, accelerate restoration and maintaining health. However, it is important to remember the risks and choose dietary supplements with caution.

7.1. The objectives of the use of dietary supplements in athletes:

• Increase in endurance: Some dietary supplements, such as creatine and beta-alanine, can help increase endurance and improve training results.
• Increase in muscle mass: Some dietary supplements, such as protein and amino acids, can help increase muscle mass.
• Acceleration of recovery: Some dietary supplements, such as glutamine and BCAA, can help accelerate recovery after training.
• Maintaining joint health: Some b