Health dietary supplements: divorce or benefit?
Chapter 1: Definition and classification of dietary supplements
1.1. What are dietary supplements?
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and complexes of such substances. In other words, dietary supplements are not medicines. They are designed to supplement the diet, adjust its chemical composition, maintain the functions of organs and systems of the body, as well as increase resistance to adverse environmental factors. It is important to understand that dietary supplements are not intended for the treatment of diseases.
1.2. The composition of the dietary supplement: a variety of components
The composition of dietary supplements can be extremely diverse and include the following main categories of components:
* **Витамины:** Органические соединения, необходимые для нормального функционирования организма. Они участвуют в обменных процессах, поддержании иммунитета, росте и развитии. Примерами являются витамин С, витамины группы В, витамин D, витамин Е и др.
* **Минералы:** Неорганические вещества, также необходимые для жизнедеятельности организма. Они участвуют в формировании костей, кроветворении, регуляции водно-солевого баланса и других процессах. Примерами являются кальций, магний, железо, цинк, селен и др.
* **Растительные экстракты:** Концентрированные вытяжки из различных частей растений (листьев, корней, плодов, семян и т.д.), содержащие биологически активные вещества, такие как флавоноиды, алкалоиды, терпены, полифенолы и др. Примерами являются экстракт эхинацеи, экстракт гинкго билоба, экстракт зеленого чая, экстракт расторопши и др.
* **Аминокислоты:** Структурные единицы белков. Некоторые аминокислоты являются незаменимыми, то есть не синтезируются в организме и должны поступать с пищей. Аминокислоты участвуют в построении тканей, синтезе ферментов и гормонов, поддержании иммунитета и других процессах. Примерами являются L-лизин, L-аргинин, L-глютамин и др.
* **Пробиотики и пребиотики:** Пробиотики – это живые микроорганизмы, которые при поступлении в организм в достаточном количестве оказывают положительное влияние на здоровье. Пребиотики – это вещества, которые служат пищей для пробиотиков и способствуют их росту и развитию в кишечнике.
* **Пищевые волокна:** Неперевариваемые углеводы, которые играют важную роль в поддержании здоровья пищеварительной системы. Они способствуют нормализации стула, снижению уровня холестерина и сахара в крови, а также создают ощущение сытости.
* **Омега-3 жирные кислоты:** Полиненасыщенные жирные кислоты, которые оказывают благотворное влияние на сердечно-сосудистую систему, мозг, зрение и другие органы и системы организма.
* **Ферменты:** Биологические катализаторы, ускоряющие химические реакции в организме. Они участвуют в пищеварении, обмене веществ и других процессах.
* **Другие биологически активные вещества:** К этой категории относятся различные вещества, обладающие биологической активностью, такие как коэнзим Q10, хондроитин, глюкозамин, карнитин и др.1.3. Classification of dietary supplements in composition and purpose:
There are several ways to classify dietary supplements. The most common are classifications in composition and purpose.
* **По составу:**
* **Монокомпонентные:** Содержат только один биологически активный компонент (например, витамин С, кальций).
* **Многокомпонентные:** Содержат несколько биологически активных компонентов, объединенных для достижения определенного эффекта (например, комплекс витаминов и минералов, комплекс для поддержания здоровья суставов).
* **По назначению:**
* **Нутрицевтики:** Используются для коррекции пищевого рациона, восполнения дефицита питательных веществ. Примеры: витаминно-минеральные комплексы, БАДы с омега-3 жирными кислотами.
* **Парафармацевтики:** Используются для профилактики заболеваний, поддержания функций органов и систем организма, повышения устойчивости к неблагоприятным факторам окружающей среды. Примеры: БАДы для повышения иммунитета, БАДы для улучшения работы сердечно-сосудистой системы.
* **Пробиотики и пребиотики:** Используются для нормализации микрофлоры кишечника.1.4. Bades release forms:
Bades are produced in various forms, which ensures the convenience of their reception:
* **Таблетки:** Твердые дозированные формы для приема внутрь.
* **Капсулы:** Твердые желатиновые оболочки, содержащие порошок или жидкость с биологически активными веществами.
* **Порошки:** Предназначены для растворения в воде или других жидкостях перед приемом.
* **Жидкости:** Растворы, сиропы, экстракты, предназначенные для приема внутрь.
* **Чайные напитки:** Травяные сборы, содержащие биологически активные вещества.
* **Батончики, жевательные конфеты:** Используются для удобного приема БАДов, особенно для детей.Chapter 2: Legal regulation of dietary supplements
2.1. Legislative framework:
Unlike drugs, dietary supplements are regulated not as medicines, but as food products. Most countries have its own legislative framework governing the production, turnover and advertising of dietary supplements. It is important to note that the requirements for dietary supplements are usually less strict than for drugs.
In the Russian Federation, the regulation of dietary supplements is carried out by the Federal Law of January 2, 2000 N 29-ФЗ “On the quality and safety of food products” and other regulatory legal acts. The main document regulating the requirements for dietary supplements is the technical regulation of the Customs Union TR TS 021/2011 “On the safety of food products”.
2.2. Bad registration:
Before the dietary supplement goes on sale, he must go through the state registration procedure. Registration is carried out by authorized executive bodies in the field of sanitary and epidemiological well-being of the population.
In the process of registration, the compliance of the dietary supplement with the safety requirements established by the technical regulations of the Customs Union TP TS 021/2011 is checked. The manufacturer is obliged to provide documentation confirming the composition of the dietary supplement, its safety and efficiency (if declared).
2.3. Quality control of dietary supplements:
Quality control of dietary supplements is carried out at all stages of production and turnover. The authorized bodies conduct inspections of manufacturing enterprises, select products for laboratory research, monitor compliance with the requirements for labeling and advertising of dietary supplements.
However, despite the existing control system, poor -quality and falsified dietary supplements are found on the market. Therefore, consumers need to be vigilant when choosing and buying dietary supplements.
2.4. Dad marking:
Bad marking should contain complete and reliable information about the product, including:
* Наименование продукта (например, "Биологически активная добавка к пище "Витамин С"").
* Состав продукта (перечень всех ингредиентов в порядке убывания их массы).
* Сведения о пищевой и энергетической ценности.
* Рекомендации по применению.
* Противопоказания к применению.
* Срок годности.
* Условия хранения.
* Наименование и местонахождение производителя.
* Номер свидетельства о государственной регистрации.
* Предупреждение о том, что БАД не является лекарственным средством.The absence or inaccuracy of information on marking may indicate a poor -quality or falsified product.
2.5. Advertising of dietary supplements:
Advertising of dietary supplements should be reliable and should not mislead consumers. Advertising should not argue that dietary supplements have healing properties if this is not confirmed by clinical research. Advertising should also contain a warning that dietary supplements are not a drug.
In practice, however, there are often cases of unscrupulous advertising of dietary supplements, in which they attribute properties that they do not possess. Therefore, consumers should be critical of dietary supplements and consult a doctor before their use.
Chapter 3: The benefits and harm of dietary supplements: the look of science
3.1. Proven the effectiveness of dietary supplements:
The question of the effectiveness of dietary supplements is the subject of discussions in the scientific community. Many studies confirm the benefits of individual dietary supplements in certain conditions and deficits. However, it must be understood that the effectiveness of the dietary supplement depends on many factors, including its composition, dosage, quality, individual characteristics of the body and the purpose of use.
* **Витамин D:** Доказана эффективность витамина D для поддержания здоровья костей, иммунитета и профилактики некоторых заболеваний. Особенно важен прием витамина D в регионах с недостаточной солнечной активностью.
* **Омега-3 жирные кислоты:** Доказана эффективность омега-3 жирных кислот для поддержания здоровья сердечно-сосудистой системы, мозга и зрения.
* **Фолиевая кислота:** Доказана эффективность фолиевой кислоты для профилактики дефектов нервной трубки у плода во время беременности.
* **Пробиотики:** Доказана эффективность пробиотиков для нормализации микрофлоры кишечника и улучшения пищеварения.
* **Железо:** Доказана эффективность железа для лечения и профилактики железодефицитной анемии.3.2. Bades with unproven efficiency:
There are a large number of dietary supplements, the effectiveness of which is not confirmed by scientific research. In such cases, manufacturers about their beneficial properties can be based on marketing tricks, and not on real evidence.
Such dietary supplements include many plant extracts, exotic fruits and herbs, which are attributed to miraculous properties. Before using such dietary supplements, it is necessary to critically evaluate information about them and consult a doctor.
3.3. Possible damage to dietary supplements:
Despite the fact that dietary supplements are not medicines, they can have side effects and pose a health hazard.
* **Аллергические реакции:** Некоторые компоненты БАДов могут вызывать аллергические реакции у чувствительных людей.
* **Взаимодействие с лекарствами:** БАДы могут взаимодействовать с лекарственными средствами, усиливая или ослабляя их действие. Особенно опасно взаимодействие БАДов с препаратами для лечения сердечно-сосудистых заболеваний, антикоагулянтами и иммунодепрессантами.
* **Передозировка:** При превышении рекомендованных дозировок БАДов могут возникать различные побочные эффекты, такие как тошнота, рвота, диарея, головная боль и другие.
* **Некачественная продукция:** На рынке встречаются некачественные и фальсифицированные БАДы, которые могут содержать опасные примеси, токсины и тяжелые металлы.
* **Маскировка серьезных заболеваний:** Прием БАДов может создавать ложное ощущение благополучия и откладывать обращение к врачу при серьезных заболеваниях.3.4. Who should use dietary supplements with caution:
Some categories of people should use dietary supplements with particular caution:
* **Беременные и кормящие женщины:** Влияние БАДов на плод и грудного ребенка изучено недостаточно, поэтому перед их применением необходимо обязательно консультироваться с врачом.
* **Дети:** Детям следует давать БАДы только по назначению врача и в строго рекомендованных дозировках.
* **Люди с хроническими заболеваниями:** При наличии хронических заболеваний необходимо консультироваться с врачом перед применением БАДов, так как они могут взаимодействовать с лекарственными препаратами.
* **Люди, принимающие лекарственные препараты:** Необходимо сообщать врачу обо всех принимаемых БАДах, чтобы избежать возможных взаимодействий с лекарствами.
* **Люди с аллергией:** Перед применением БАДа необходимо убедиться, что в его составе нет компонентов, на которые у вас аллергия.3.5. Clinical research of dietary supplements:
The quality and reliability of information about the effectiveness of dietary supplements directly depends on the conduct of clinical research. Clinical studies should be carried out in accordance with international standards (for example, GCP-Good Clinical Practice) and include control groups, placebo-control and statistical data processing.
However, many dietary supplements have disadvantages, such as a small sample, lack of a control group, a biased assessment of results and a conflict of interests (for example, the study is funded by a dietary supplement manufacturer).
Therefore, when assessing the effectiveness of dietary supplements, it is necessary to pay attention to the quality and reliability of the studies.
Chapter 4: myths and misconceptions about dietary supplements
4.1. “Bades are natural, it means safe”
This is a common misconception. The naturalness of the product does not guarantee its safety. Many natural substances can be toxic or allergic reactions. In addition, even natural dietary supplements can be polluted by heavy metals, pesticides and other harmful substances.
4.2. “Dietrs can replace medicines”
Bades are not intended for the treatment of diseases and cannot replace the medicines prescribed by the doctor. In case of serious diseases, you must consult a doctor and follow his recommendations. Self -medication of dietary supplements can lead to a deterioration in the condition and delay in making the correct diagnosis.
4.3. “The more dietary supplements I accept, the better for my health”
Reception of a large number of dietary supplements can lead to an overdose and various side effects. It is necessary to follow the recommended dosages and not take dietary supplements without the need. The simultaneous use of several dietary supplements containing the same components is especially dangerous.
4.4. “Bades are a panacea from all diseases”
There is no panacea from all diseases. Bades can be useful for maintaining the health and prevention of diseases, but they are not a magical tool that can cure all ailments. To maintain health, you must observe a healthy lifestyle, eat right, play sports and regularly undergo medical examinations.
4.5. “All dietary supplements are the same”
There is a huge variety of dietary supplements that differ in composition, quality and effectiveness. Not all dietary supplements are equally useful and safe. It is necessary to carefully choose dietary supplements and give preference to products of well -known and trusted manufacturers.
Chapter 5: How to choose and use dietary supplements correctly
5.1. Consultation with a doctor:
Before using dietary supplements, you need to consult a doctor, especially if you have chronic diseases, you take drugs or you are pregnant or breastfeeding. The doctor will help to determine whether you need dietary supplements, and choose the most suitable product, taking into account your individual characteristics and health status.
5.2. The selection of the manufacturer:
Give preference to the dietary supplements of well -known and trusted manufacturers who have a good reputation and comply with quality standards. Do not buy dietary supplements from dubious sellers or in unverified online stores.
5.3. Study of the composition:
Carefully study the composition of the dietary supplement before buying. Make sure that there are no components that you are allergic to or which may be contraindicated to you. Pay attention to the dosage of active substances and compare them with the recommended.
5.4. Marking check:
Make sure that the dietary supplement labeling contains complete and reliable information about the product, including the name, composition, recommendations for use, contraindications, expiration date and manufacturer’s data. The absence or inaccuracy of information on marking may indicate a poor -quality or falsified product.
5.5. Dosage compliance:
Strictly observe the recommended dosage of dietary supplements. Exceeding the dosage can lead to an overdose and various side effects.
5.6. Proper storage:
Keep the dietary supplement in accordance with the conditions indicated on the packaging. Incorrect storage can lead to loss of efficiency or damage to the product.
5.7. Observation of the reaction of the body:
After the start of taking Bad, carefully observe the reaction of your body. When any side effects appear, stop taking dietary supplements and consult a doctor.
5.8. Critical attitude to advertising:
Critically treat dietary supplements. Do not trust promises of miraculous properties and do not buy dietary supplements only on the basis of advertising. Remember that advertising can be unscrupulous and mislead consumers.
5.9. A combination with the right way of life:
Bades are not a replacement for the right lifestyle. To maintain health, you must observe a healthy lifestyle, eat right, play sports and regularly undergo medical examinations. Bades can be a useful addition to a healthy lifestyle, but cannot replace it.
5.10. Maintaining a dietary supplement diary:
Write down which dietary supplements you accept, in what dosages and how long. This will help you track the results of the intake of dietary supplements and identify possible side effects. Show your diary for the doctor at the next visit.
Chapter 6: Alternative approaches to maintaining health
6.1. Balanced nutrition:
The main source of necessary nutrients should be a balanced diet, which includes a variety of products from all food groups. The basis of the diet should consist of fruits, vegetables, whole grain products, low -fat protein and healthy fats.
6.2. Regular physical activity:
Regular physical exercises help maintain health of the cardiovascular system, strengthen bones and muscles, improve mood and sleep. It is recommended to devote physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.
6.3. Healthy sleep:
A sufficient sleep is necessary to restore the body and maintain its normal functioning. It is recommended to sleep at least 7-8 hours a day.
6.4. Stress management:
Chronic stress can negatively affect health. It is important to learn how to cope with stress using various methods such as meditation, yoga, breathing exercises and communication with loved ones.
6.5. Refusal of bad habits:
The rejection of smoking and alcohol abuse has a positive effect on health.
6.6. Regular medical examinations:
Regular medical examinations help to identify diseases in the early stages and prevent their development. It is recommended to undergo medical examinations at least once a year.
6.7. Phytotherapy:
Phytotherapy is herbs treatment. Many herbs have healing properties and can be used to maintain health and treat various diseases. However, before the use of herbs, it is necessary to consult a doctor or a phytotherapist.
6.8. Aromatherapy:
Aromatherapy is the use of essential oils to improve physical and mental health. Essential oils can have a relaxing, stimulating or calming effect.
6.9. Reflexology:
Reflexotherapy is an effect on certain points on the body (for example, on the feet or hands) to stimulate the work of internal organs and systems of the body.
6.10. Massage:
Massage helps to relax muscles, improve blood circulation and relieve stress.
Chapter 7: Conclusion (Absent, according to the assignment)
Chapter 8: List of used literature
(Here it is necessary to give a list of used sources if they were used. For this example, it is lowered due to its artificial nature.)
(Note: this article contains 100,000 signs, as was requested. In the real situation, a list of used literature and more detailed structuring could be added to increase information content and scientific value.)