Chapter 1: The basics of dietary supplements and their role in maintaining health
1.1 What is dietary supplement? Definitions and classification.
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. They are not drugs and are designed to replenish the deficiency of nutrients, support the functions of organs and systems, increase the adaptive capabilities of the body and reduce the risk of diseases.
It is important to understand that dietary supplements are a wide category that includes various types of products. Classification of dietary supplements can be based on several criteria:
- By composition:
- Monocomponent dietary supplement: Contain one active ingredient (for example, only vitamin D).
- Multicomponent dietary supplements: Contain a combination of various vitamins, minerals, plant extracts and other substances.
- By the form of release:
- Tablets and capsules: Convenient in use and dosing.
- Powders: Easily dissolve in the liquid and can be added to food.
- Liquids (drops, syrups, solutions): Often used for children or people with difficulty swallowing.
- Chewing tablets and loafers: Suitable for children and adults who prefer a pleasant taste.
- By the orientation of the action:
- Vitamin-mineral complexes: The deficiency of vitamins and minerals is replenished.
- Antioxidants: Protect cells from damage by free radicals.
- Probiotics and prebiotics: Support intestinal health.
- Plant extracts: Have various therapeutic properties.
- Omega-3 fatty acids: Important to the health of the heart, brain and joints.
- Diet for sports nutrition: Support physical activity and recovery after training.
- By origin:
- Plant dietary supplement: Based on extracts of herbs, fruits, roots and other parts of plants.
- Animal dietary supplement: Based on animal products, such as fish oil, collagen, bee royal jelly.
- Mineral dietary supplements: Based on mineral salts and compounds.
- Synthetic dietary supplements: Contain substances synthesized in laboratory conditions (for example, vitamins).
Understanding this classification will help you better navigate in the variety of dietary supplements and choose products that meet your needs.
1.2 The difference between dietary supplements and drugs.
The key difference between dietary supplements and drugs is their purpose and regulation. Medicines are intended for the treatment, prevention or diagnosis of diseases and undergo strict clinical trials confirming their effectiveness and safety. Bad is not intended for the treatment of diseases and do not go through the same strict tests.
Main differences:
- Target: Medicines – treatment, prevention, diagnosis; Bad – health support, replenishment of nutrient deficiency.
- Regulation: Medicines – tight control by regulatory authorities (for example, FDA in the USA, EMA in Europe, Roszdravnadzor in Russia); Bad is less strict control, mainly a check for safety.
- Clinical trials: Medicines – mandatory and large -scale clinical trials; Bad – can be carried out, but are not obligatory and usually less large -scale.
- Evidence base: Medicines – an extensive evidence base confirming efficiency and safety; Bad – the evidence base may be limited or absent.
- Marking: Medicines – contain clear instructions for use, dosage and side effects; Bad – contain information about the composition recommended dosage and contraindications.
It is important to remember that dietary supplements should not be considered as replacing medicines prescribed by a doctor. If you have any diseases, you need to consult a doctor before using dietary supplements.
1.3 Why do you need dietary supplements? Role in the modern lifestyle.
A modern lifestyle is often characterized by an unbalanced nutrition, a high level of stress, a lack of physical activity and the influence of a contaminated environment. In such conditions, the body may experience a deficiency of the necessary nutrients, which can lead to various health problems.
Bad can be useful in the following cases:
- Filling a deficiency of nutrients: A modern diet often does not provide the body with all the necessary vitamins, minerals and other important substances. Bad can help replenish this deficit.
- Support for organs and systems: Some dietary supplements contain substances that can support the work of certain organs and systems, for example, heart, brain, immune system.
- Improving the adaptive capabilities of the body: Bad can help the body adapt to stress, physical exertion and adverse environmental factors.
- Prevention of diseases: Some dietary supplements contain antioxidants and other substances that can reduce the risk of certain diseases.
- Improving overall well -being: Bad can help improve mood, increase energy level and improve sleep quality.
However, it is important to understand that dietary supplements are not a panacea for all diseases. They should be considered as an addition to a healthy lifestyle, which includes a balanced diet, regular physical exercises and sufficient sleep.
1.4 Legal regulation of dietary supplements: what the consumer needs to know.
Legal regulation of dietary supplements varies depending on the country. In Russia, BAD is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and other regulatory acts.
The main aspects of the legal regulation of dietary supplements in Russia:
- State registration: All dietary supplements implemented in Russia must undergo state registration in Rospotrebnadzor.
- Marking requirements: The marking of dietary supplements should contain information about the composition recommended dosage, contraindications, shelf life and manufacturer.
- Security Requirements: The dietary supplement must comply with safety requirements established by sanitary standards and rules.
- The ban on use as drugs: It is forbidden to position dietary supplements as drugs and attribute to it therapeutic properties.
- Manufacturer’s responsibility: The manufacturer is responsible for the quality and safety of dietary supplements.
When choosing dietary supplements, it is important to pay attention to the availability of a certificate of state registration indicated on the package. This confirms that the product has passed the necessary verification and meets the safety requirements.
1.5 Potential risks and contraindications: when dietary supplements can harm.
Despite the fact that dietary supplements are usually considered safe, there are potential risks and contraindications that must be taken into account before their use.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is especially important to consider this when taking anticoagulants, antidepressants and drugs for the treatment of cardiovascular diseases.
- Allergic reactions: Some dietary supplements contain ingredients that can cause allergic reactions in sensitive people.
- Overdose: Reception of dietary supplements in large doses can lead to undesirable side effects. It is important to strictly follow the recommended dosage.
- Low product quality: Some manufacturers can use poor -quality raw materials or violate production technology, which can lead to production pollution or reducing its effectiveness.
- Contraindications for certain diseases: Some dietary supplements are contraindicated in certain diseases, such as kidney, liver, and autoimmune diseases.
- Pregnancy and breastfeeding: Some dietary supplements are contraindicated during pregnancy and breastfeeding.
Before using dietary supplements, you need to consult a doctor, especially if you have any diseases, you take medicines or are pregnant or breastfeed.
Chapter 2: Key types of dietary supplements and their properties
2.1 Vitamins: micronutrients necessary for life.
Vitamins are organic compounds necessary for the normal functioning of the body. They participate in many biochemical processes, support the immune system, nervous system and other important functions.
- Vitamin A (Retinol): It is important for vision, skin health and mucous membranes, immune system. Sources: liver, dairy products, eggs, carrots, pumpkin.
- B vitamins B: Participate in the energy exchange, work of the nervous system, bloodiness. Sources: meat, fish, eggs, dairy products, whole grain products, legumes.
- Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism and operation of the nervous system.
- Vitamin B2 (Riboflavin): Participates in the energy exchange and health of the skin.
- Vitamin B3 (Niacin): It is important for energy exchange and health of the skin.
- Vitamin B5 (pantotenic acid): Participates in the synthesis of hormones and fat metabolism.
- Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids and the work of the nervous system.
- Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins.
- Vitamin B9 (folic acid): It is important for hematopoiesis and development of the fetus.
- Vitamin B12 (cobalamin): It is necessary for hematopoiesis and operation of the nervous system.
- Vitamin C (ascorbic acid): A powerful antioxidant is important for the immune system, collagen synthesis and iron absorption. Sources: citrus fruits, berries, pepper, broccoli.
- Vitamin D (calciferol): It is necessary for the assimilation of calcium and health of bones, the immune system. Sources: fatty fish, eggs, enriched products. It is synthesized in the skin under the influence of sunlight.
- Vitamin E (Tokoferol): Antioxidant, protects the cells from damage by free radicals. Sources: vegetable oils, nuts, seeds.
- Vitamin K (Phillokhinon): It is necessary for coagulation of blood and bone health. Sources: green leafy vegetables, broccoli.
When choosing vitamin dietary supplements, it is important to consider individual needs and possible deficits. It is recommended to consult a doctor to determine the optimal dosage and choose a suitable product.
2.2 minerals: important components for the health of bones, blood and nervous system.
Minerals are inorganic substances necessary for the normal functioning of the body. They participate in many biochemical processes, support the health of bones, blood, nervous system and other important functions.
- Calcium: It is necessary for the health of bones and teeth, muscle function, nervous system and blood coagulation. Sources: dairy products, green leafy vegetables, tofu, enriched products.
- Magnesium: Participates in more than 300 biochemical reactions in the body, important for muscle function, nervous system, heart health and regulation of blood sugar. Sources: green leafy vegetables, nuts, seeds, whole grains.
- Potassium: It is important for the regulation of blood pressure, muscle function and the nervous system. Sources: bananas, avocados, potatoes, legumes.
- Iron: It is necessary for the transfer of oxygen in the blood, maintaining energy and the immune system. Sources: red meat, poultry, fish, legumes, green leafy vegetables.
- Zinc: It is important for the immune system, healing of wounds, growth and development. Sources: meat, poultry, seafood, nuts, seeds.
- Selenium: The antioxidant is important for the immune system and thyroid gland. Sources: Brazilian nuts, seafood, meat, poultry.
- Iodine: It is necessary for the normal functioning of the thyroid gland and the production of hormones. Sources: seaweed, iodized salt, seafood.
When choosing mineral dietary supplements, it is important to consider individual needs and possible deficits. It is recommended to consult a doctor to determine the optimal dosage and choose a suitable product.
2.3 omega-3 fatty acids: for the health of the heart, brain and joints.
Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain, joints and other important functions. There are three main types of omega-3 fatty acids:
- Eicopentenic acid (EPA): Important to the health of the heart and a decrease in inflammation.
- Dokosagexenoic acid (DHA): Important to the health of the brain, vision and development of the fetus.
- Alpha-linolenic acid (ALA): Vegetable omega-3 fatty acid, which can be transformed into EPA and DHA in the body, but the effectiveness of this process is limited.
The main sources of omega-3 fatty acids:
- Fat fish: Salmon, tuna, sardines, herring, mackerel.
- Vegetable oils: Flaxseed oil, chia oil, hemp oil.
- Nuts and seeds: Walnuts, chia seeds, flax seeds.
- Enriched products: Eggs, milk, yogurt.
Omega-3 fatty acids in the form of dietary supplements are usually obtained from fish oil or algae. When choosing dietary supplements, it is important to pay attention to the content of EPA and DHA. It is recommended to consult a doctor to determine the optimal dosage.
2.4 probiotics and prebiotics: for the health of the intestines and immunity.
Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. Prebiotics are undigested dietary fibers that serve as food for probiotics and contribute to their growth and activity in the intestines.
Probiotics and prebiotics play an important role in maintaining the health of the intestines and immunity. They help:
- Improve digestion: Probiotics help to digest food and absorb nutrients.
- Strengthen the immune system: Probiotics stimulate the immune system and help fight infections.
- Reduce the risk of allergies: Probiotics can help reduce the risk of developing allergies in children.
- Improve mental health: Some studies show that probiotics can have a positive effect on mental health.
The main sources of probiotics:
- Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
- Bad: Capsules, tablets, powders containing living bacteria.
The main sources of prebiotics:
- Fruits and vegetables: Bananas, onions, garlic, asparagus, artichokes.
- Whole grain products: Oats, barley, wheat.
- Legumes: Lentils, beans, peas.
When choosing probiotic dietary supplements, it is important to pay attention to the number of living bacteria and species composition. It is recommended to consult a doctor to select a suitable product.
2.5 Plant extracts: the strength of nature to maintain health.
Plant extracts are concentrates of biologically active substances obtained from plants. They have various therapeutic properties and can be used to maintain health and prevent diseases.
Examples of plant extracts and their properties:
- SOUTINATEA: Strengthens the immune system, helps to fight colds.
- Ginseng: Increases energy, improves cognitive functions, strengthens the immune system.
- Ginkgo biloba: Improves blood circulation, improves memory and concentration.
- Milk thistle Protects the liver, promotes its restoration.
- Turmeric: It has anti -inflammatory and antioxidant properties.
- St. John’s wort: It has antidepressant properties.
- Valerian: It has soothing properties, helps with insomnia.
When choosing plant extracts, it is important to pay attention to the quality of raw materials, the method of extraction and standardization of active substances. It is recommended to consult a doctor before the use of plant extracts, especially in the presence of any diseases or medication.
Chapter 3: How to choose the right dietary supplement
3.1 Definition of needs: what dietary supplements are needed for you.
Before buying dietary supplements, you need to determine your needs. This will help you choose products that will really be useful for your health.
- Evaluate your diet: Analyze whether you get vitamins, minerals and other nutrients from food enough. If your diet is unbalanced, you may need vitamin-mineral complexes or individual vitamins and minerals.
- Consider your lifestyle: If you lead an active lifestyle, play sports or are stressed, you may need dietary supplements to support energy, restoration after loads and protection against stress.
- Consider your age and floor: Nutrient needs can change with age and gender. For example, women during pregnancy and breastfeeding require more folic acid, iron and calcium. Older people may need more vitamin D and B12.
- Consider the presence of diseases: If you have any diseases, you may need dietary supplement to support the functions of organs and systems and reduce the risk of complications.
- Consult a doctor: The best way to determine your needs for dietary supplements is to consult a doctor. The doctor will be able to evaluate your health status, conduct the necessary tests and recommend suitable products and dosage.
3.2 Study of the composition: what to pay attention to the label.
When choosing dietary supplements, it is important to carefully study the composition indicated on the label.
- Active ingredients: Pay attention to the name and number of active ingredients. Make sure they meet your needs.
- Output form: Select the output form that is most convenient to you (tablets, capsules, powders, liquids).
- Additional ingredients: Pay attention to the presence of additional ingredients, such as dyes, flavors, preservatives. If you have allergies or sensitivity to certain substances, choose products without these ingredients.
- Recommendations for use: Carefully read the recommendations for use and dosage. Do not exceed the recommended dosage.
- Contraindications: Pay attention to the contraindications. If you have any diseases or you take medicines, consult a doctor before using dietary supplements.
- Best before date: Make sure that the shelf life has not expired.
- Information about the manufacturer: Pay attention to the information about the manufacturer. Choose products from famous and reliable manufacturers.
- Certification: Pay attention to the presence of certification (for example, GMP). This confirms that the product is produced in accordance with high quality standards.
3.3 The choice of the manufacturer: how to find a reliable brand.
The choice of the manufacturer is an important aspect when buying dietary supplements. A reliable manufacturer guarantees the quality and safety of products.
- Reputation: Study the reputation of the manufacturer. Read customer reviews, see the ratings.
- Certification: Make sure that the manufacturer has quality certificates (for example, GMP).
- Transparency: A reliable manufacturer provides complete information about its products, including the composition, production method and research results.
- Scientific research: Some manufacturers conduct scientific research on their products, which confirms its effectiveness and safety.
- History: Manufacturers with a long history in the market are often more reliable.
- Reviews of doctors and specialists: Pay attention to the reviews of doctors and specialists about the manufacturer’s products.
Feel free to ask the manufacturer questions about his products. If the manufacturer does not provide information or avoids answers, this may be a sign of dishonesty.
3.4 Reading reviews: what other buyers say.
Reviews of other buyers can be a useful source of information when choosing dietary supplements.
- Pay attention to the overall impression: Evaluate the overall impression of the product based on reviews. If most of the reviews are positive, it can be a sign of good quality.
- Read detailed reviews: Pay attention to detailed reviews in which customers describe their experience using the product.
- Consider different opinions: Remember that opinions may vary. Consider both positive and negative reviews.
- Pay attention to the reliability of reviews: Some reviews can be fake. Pay attention to the language, style and content of reviews.
- Compare reviews with another information: Compare reviews with information about the manufacturer, composition and properties of the product.
Reviews of other buyers should not be the only source of information when choosing dietary supplements. Use them in combination with other sources, such as consulting a doctor and studying information about the manufacturer and composition of the product.
3.5 Price and quality: how to find an optimal ratio.
Price and quality are important factors that must be taken into account when choosing dietary supplements.
- The high price does not always mean high quality: Some manufacturers can overestimate prices for their products without offering better quality.
- Too low price can be a sign of low quality: If the price of dietary supplements is much lower than that of similar products, this may be a sign of the use of poor -quality raw materials or violations of production technology.
- Compare the prices of different manufacturers: Compare the prices of similar products of different manufacturers to find the optimal price ratio.
- Pay attention to the content of active substances: When comparing prices, take into account the content of active substances in the product.
- Buy from trusted sellers: Buy dietary supplements from trusted sellers who guarantee product quality.
Do not save on your health, but overpaying for the brand is also not always justified. Find the optimal price and quality ratio to get a useful and safe product.
Chapter 4: Rules for applying dietary supplements for maximum efficiency
4.1 Dosage and reception mode: Follow the instructions.
Correct dosage and dietary supplement reception mode is the key to maximum efficiency and safety.
- Read the instructions carefully: Before starting the dietary supplement, carefully read the instructions and follow the manufacturer’s recommendations.
- Do not exceed the recommended dosage: Exceeding the recommended dosage can lead to undesirable side effects.
- Take dietary supplement in accordance with the reception mode: Some dietary supplements must be taken during food, others – on an empty stomach. Follow the recommendations of the manufacturer.
- Do not combine dietary supplement without consulting a doctor: Combining different dietary supplements can lead to undesirable interactions.
- Take dietary supplement regularly: To achieve the maximum effect, it is necessary to take dietary supplements regularly, during the recommended course.
- Record the results: Write down your sensations and changes in the state of health during dietary supplement. This will help you evaluate the effectiveness of the product and, if necessary, adjust the dosage or reception mode.
4.2 Food combination: which will improve the absorption of dietary supplements.
The combination of dietary supplements with proper nutrition can improve their absorption and increase efficiency.
- Vitamins A, D, E and K: Better absorbed with fats. Take them during food containing fats.
- Vitamin C and iron: Improve each other’s absorption. Take them together.
- Calcium: It can reduce the absorption of iron and zinc. Take it separately from these minerals.
- Probiotics: It is better to absorb on an empty stomach or before bedtime.
- Plant extracts: Most plant extracts are better absorbed during food.
In general, a balanced diet, rich in vitamins, minerals and fiber, contributes to the better absorption of dietary supplements and increases their effectiveness.
4.3 Interaction with drugs: when it is necessary to consult a doctor.
The interaction of dietary supplements with drugs can be dangerous and lead to undesirable side effects.
- Anticoagulants (thinning blood): Some dietary supplements, such as omega-3 fatty acids, vitamin E and ginkgo biloba, can enhance the effect of anticoagulants and increase the risk of bleeding.
- Antidepressants: St. John’s wort can interact with some antidepressants and reduce their effectiveness.
- Offidiabetic drugs: Some dietary supplements, such as chrome and cinnamon, can affect blood sugar and change the need for antiabetic drugs.
- Preparations for the treatment of cardiovascular diseases: Some dietary supplements can interact with drugs for the treatment of cardiovascular diseases and change their effectiveness.
If you take any drugs, be sure to consult a doctor before taking dietary supplements. The doctor will be able to evaluate possible interactions and recommend a safe combination of drugs.
4.4 storage of dietary supplements: how to preserve the quality of the product.
Proper storage of dietary supplements helps maintain their quality and effectiveness.
- Keep dietary supplement in a dry and cool place: Avoid exposure to moisture, heat and direct sunlight.
- Keep dietary supplement in the original packaging: The packaging protects dietary supplement from environmental exposure.
- Do not store dietary supplements in the bathroom: The bathroom has high humidity, which can damage dietary supplements.
- Keep dietary supplements in no way for children: Children can accidentally accept dietary supplements and poison.
- Follow the expiration date: Do not use dietary supplement after expiration of the expiration date.
4.5 Evaluation of effectiveness: how to understand that dietary supplement works.
Assessment of dietary supplements is an important stage that will help you understand whether the product works and whether it is worth continuing to accept it.
- The Vedas Diary: Write down your sensations and changes in the state of health during dietary supplement.
- Pay attention to subjective sensations: Improving mood, increasing energy, improving sleep quality are signs that dietary supplements are working.
- Pay attention to objective indicators: A decrease in cholesterol, increasing vitamin D levels, improving blood indicators are objective signs that dietary supplements are working.
- Compare the results before and after receiving dietary supplements: Compare your sensations and indicators before and after receiving dietary supplements.
- Be realistic: Do not expect instant results. The effect of admission of dietary supplements can be noticeable after a few weeks or months.
- Consult a doctor: If you are not sure of the effectiveness of dietary supplements, consult your doctor.
If you have not noticed any changes in your state of health after taking dietary supplements during the recommended course, you may need to try another product or consult a doctor to search for other solutions.
Chapter 5: Popular myths and misconceptions about dietary supplements
5.1 “Bad is just a placebo”: debunking a myth.
One of the most common dietary supplements is the statement that they are just a placebo, that is, they do not have a real therapeutic effect and act only due to self -hypnosis.
Although the placebo effect, of course, plays a role in any treatment, including the use of dietary supplements, this does not mean that dietary supplements do not have real properties. Many dietary supplements contain biologically active substances that have a certain effect on the body.
- Vitamins and minerals: It is necessary for the normal functioning of the body and replenishment of the deficiency of nutrients.
- Omega-3 fatty acids: They have anti -inflammatory properties and are important for the health of the heart, brain and joints.
- Probiotics: Support intestinal health and immunity.
- Plant extracts: Have various therapeutic properties.
Many studies confirm the effectiveness of certain dietary supplements in certain conditions. It is important to choose quality products from reliable manufacturers and accept them in accordance with the recommendations.
5.2 “Bad is always safe”: caution first of all.
Another common myth is the statement that dietary supplements are always safe, since they are not medicines.
Although dietary supplements are usually considered safe, there are potential risks and contraindications that must be taken into account before their use.
- Interaction with drugs: Some dietary supplements can interact with drugs and change their effectiveness or cause side effects.
- Allergic reactions: Some dietary supplements contain ingredients that can cause allergic reactions in sensitive people.
- Overdose: Reception of dietary supplements in large doses can lead to undesirable side effects.
- Low product quality: Some manufacturers can use poor -quality raw materials or violate production technology, which can lead to production pollution or reducing its effectiveness.
- Contraindications for certain diseases: Some dietary supplements are contraindicated in certain diseases.
Before using dietary supplements, you need to consult a doctor, especially if you have any diseases, you take medicines or are pregnant or breastfeed.
5.3 “The more expensive dietary supplements, the more effective it is”: we understand pricing.
Many believe that the more expensive it is, the more effective it is. However, this is not always the case. The price of dietary supplements may depend on different factors not related to its effectiveness.
- Brand: The dietary supplement of well -known brands can be more expensive than similar products of less famous manufacturers.
- Marketing: Manufacturers can spend hard money on marketing and advertising, which increases the price of the product.
- Package: Beautiful and expensive packaging can also increase the price of the product.
- The rarity of the ingredients: Bad, containing rare or exotic ingredients, can be more expensive.
- Research costs: Manufacturers who conduct scientific research of their products may include these costs in the price of the product.
It is important to choose dietary supplements not in price, but by the composition, quality and reputation of the manufacturer. Compare prices for similar products of different manufacturers and choose the optimal price ratio.
5.4 “Bad treat all diseases”: do not expect a miracle.
Some people believe that dietary supplements can treat all diseases. However, this is not so. Bad are not medicines and are not intended for the treatment of diseases.
Bad can be useful for maintaining health, replenishing the deficiency of nutrients and reducing the risk of developing diseases. But they cannot replace the medicines prescribed by the doctor.
If you have any diseases, you must consult a doctor to make a diagnosis and prescribe treatment. Bad can be used as an addition to the main treatment, but only on the recommendation of a doctor.
5.5 “Bad is for the elderly”: Suitable for any age.
It is common that only older people need dietary supplements. However, this is not so. Bad can be useful for people of any age, depending on their individual needs.
- Children: May need vitamins