How to choose high -quality dietary supplements

How to choose high -quality dietary supplements: a detailed guide for the consumer

I. Fundamentals of biologically active additives (dietary supplements)

1. Definition and classification of dietary supplements: Bad is the concentrates of natural or identical to natural biologically active substances intended for direct consumption with food or introduction into food products. They are not drugs, but serve as a source of nutrients necessary for the body, such as vitamins, minerals, amino acids, dietary fiber, probiotics and prebiotics, polyunsaturated fatty acids (PNZHK), and others. The dietary supplements are classified according to the composition (monocomponent, multicomponent), the form of release (tablets, capsules, powders, fluids), and purpose (general strengthening, to maintain immunity, for the health of the heart and blood vessels, to improve digestion, etc.).

2. Legislative regulation of dietary supplements in Russia: In Russia, the Bad turnover is regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and the technical regulations of the Customs Union TR TS 021/2011 “On food safety”. Production, sale and import of dietary supplements into the territory of the Russian Federation are subject to compulsory state registration. The certificate of state registration (SGR) confirms the compliance of dietary supplements with the requirements of security and quality established by law. The BAD label should indicate information on the composition, manufacturer, method of application, contraindications and shelf life.

3. The difference between dietary supplements and drugs: The key difference between dietary supplements and drugs is their intended purpose. Medicines are intended for the treatment, prevention or diagnosis of diseases, and dietary supplements – to maintain health, improve the general condition of the body and fill the deficiency of the necessary substances. Medicines undergo clinical trials to confirm their effectiveness and safety, while for dietary supplements such tests are not mandatory. Bad should not contain toxic substances or have a pronounced pharmacological effect.

4. The role of dietary supplements in maintaining health: Bad can be useful for maintaining the health and prevention of various diseases, especially in the conditions of an unbalanced nutrition, increased physical or emotional stress, adverse environmental situation and age -related changes. They can help replenish the deficiency of vitamins and minerals, improve digestion, strengthen immunity, reduce cholesterol, increase energy and improve overall well -being. However, it should be remembered that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.

5. Indications for the use of dietary supplements: Indications for the use of dietary supplements are determined by their composition and properties. The most common indications include:

   • Deficiency of vitamins and minerals (for example, vitamin D, iron, calcium).
   • Digestive disorders (for example, dysbiosis, constipation, heartburn).
   • Reducing immunity.
   • Increased cholesterol.
   • Diseases of the cardiovascular system (in complex therapy).
   • Diseases of the musculoskeletal system (in complex therapy).
   • Chronic fatigue and stress.
   • Age -related changes.
   • Increased physical and mental stress.
   • Unstable nutrition.

II. Criteria for choosing high -quality dietary supplements

1. The presence of a certificate of state registration (SGR): This is the main criterion confirming the safety and quality of dietary supplements. Check the presence of the SGR on the product label and on the Rospotrebnadzor website (the resource is available through the official website). The absence of the SGR should alert.

2. Composition and dosage of active substances: Carefully study the composition of dietary supplements. Make sure that it contains the active substances you need in sufficient, but not exceeding safe dosage. Pay attention to the form of active substances (for example, magnesium citrate is better absorbed than magnesium oxide) and the presence of additional components (for example, prebiotics in probiotics). Compare the composition and dosage of dietary supplements of different manufacturers to choose the best option.

3. Reputation manufacturer: Give preference for dietary supplements from well -known and trusted manufacturers who have a good reputation in the market and positive consumer reviews. Study information about the manufacturer on his official website, on the Internet and in independent sources. Find out what quality standards the manufacturer uses (for example, GMP, ISO).

4. Release form and ease of use: Choose the form of prolonged dietary supplement, which is most convenient for you in use (tablets, capsules, powders, liquids). Pay attention to the size of tablets or capsules, especially if it is difficult for you to swallow. Consider the features of the use of dietary supplements (for example, some dietary supplements should be taken during meals, while others – on an empty stomach).

5. Lack of artificial additives and allergens: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other additives that can cause allergic reactions or other side effects. If you have allergies to certain products, carefully study the composition of dietary supplements for allergens (for example, gluten, lactose, soy).

6. Price and price ratio: The price of dietary supplements is not always an indicator of its quality. Compare the price of dietary supplements of different manufacturers, taking into account their composition, dosage and reputation. Do not buy too cheap dietary supplements, as they may contain low -quality ingredients or not correspond to the declared composition.

7. Consumer reviews: Study consumer reviews about dietary supplements that interest you. Pay attention to reviews about the effectiveness, side effects and quality of the product. However, it should be remembered that consumer reviews can be subjective and biased, so treat them critically.

8. Availability of quality certificates (GMP, ISO): The availability of quality certificates such as GMP (Good Manuapacturbing Practice) or ISO (International Organization for Standardization) indicates that the manufacturer observes high quality and safety standards during dietary supplements.

9. Packaging and marking: The packaging of dietary supplements should be sealed and protect the product from the effects of light, moisture and air. The marking should be clear and contain all the necessary information about the product, including the composition, dosage, method of use, contraindications, shelf life and manufacturer data.

10. Best before date: Always pay attention to the shelf life of dietary supplements. Do not use dietary supplements with an expired shelf life, as they can be ineffective or even dangerous to health.

11. Storage conditions: Follow the storage conditions of the dietary supplements indicated on the packaging. Do not store dietary supplements in places with high humidity or temperature, as well as under direct sunlight.

12. Consultation with a doctor: Before using dietary supplements, it is recommended to consult a doctor, especially if you have any diseases or take other drugs. The doctor will help you choose the right dietary supplement, determine the optimal dosage and avoid possible side effects or interactions with other drugs.

III. Analysis of certain categories of dietary supplements

1. Vitamins: Vitamins are indispensable nutrients necessary for the normal life of the body. The most common vitamin dietary supplement includes:

   • Vitamin D: It is necessary for the health of bones, the immune system and overall well -being. It is important to choose vitamin D3 (cholecalciferol), which is better absorbed than vitamin D2 (ergocalciferol). The dosage depends on the age, state of health and level of vitamin D in the blood.
   • Vitamin C: Strengthens immunity, protects cells from damage and promotes wound healing. It is advisable to choose vitamin C in the form of ascorbate, which is better tolerated by the stomach.
   • B vitamins B: It is necessary for the nervous system, energy exchange and health of the skin, hair and nails. Group B vitamins often contain all eight B vitamins in the optimal ratio.
   • Vitamin E: Antioxidant protects cells from damage and supports skin health. It is important to choose vitamin E in the form of D-alpha tocopherol, which is the most biologically active form.
   • Vitamin A: It is necessary for vision, immunity and skin health. Caution should be observed when taking vitamin A, since its overdose can be toxic.

2. Minerals: Minerals are also indispensable nutrients necessary for the normal life of the body. The most common mineral dietary supplements include:

   • Calcium: It is necessary for the health of bones and teeth, as well as for the work of muscles and nerves. It is important to choose calcium in the form of citrate or malate, which are better absorbed than calcium carbonate. Vitamin D improves calcium absorption.
   • Magnesium: It is necessary for the work of muscles, nerves and cardiovascular system. It is important to choose magnesium in the form of citrate, glycinate or taurat, which are better absorbed than magnesium oxide.
   • Iron: It is necessary to transfer oxygen in the blood. It is important to choose iron in the form of a helat, which is better absorbed and less often causes side effects from the gastrointestinal tract. Vitamin C improves iron absorption.
   • Zinc: It is necessary for immunity, wound healing and skin health.
   • Selenium: The antioxidant protects cells from damage and supports the function of the thyroid gland.

3. Probiotics and prebiotics: Probiotics are living microorganisms that bring health benefits, improving the intestinal microflora. Prebiotics are substances that serve as food for probiotics and stimulate their growth and activity. When choosing probiotics, you should pay attention to:

   • Types and strains of bacteria: Different types and strains of bacteria have a different effect on the body. Choose probiotics containing strains that have proven their effectiveness in clinical research.
   • The number of living bacteria (COU): The number of living bacteria is measured in the colony -forming units (CFU). The more, the better. The recommended dosage is at least 1 billion on a dose.
   • Output form: Probiotics are produced in various forms, including capsules, powders and fluids. Capsules with an endoral coating protect bacteria from exposure to gastric juice.
   • Presence of prebiotic: Probiotics containing prebiotics are more effective, since prebiotics provide nutrition for probiotics and stimulate their growth.

4. Omega-3 fatty acids: Omega-3 fatty acids (EPK and DGK) are necessary for the health of the heart, brain and vision. When choosing omega-3, you should pay attention to:

   • Source: Omega-3 fatty acids are found in fatty fish (salmon, mackerel, sardines) and some vegetable oils (linseed oil, chia oil). Fish oil is the most common source of omega-3 in dietary supplements.
   • Content of EPK and DGK: It is important to pay attention to the content of the EPC (eicosapentaenic acid) and DHG (daily acidic acid) in the product. The recommended daily dose of EPK and DGK is at least 500 mg.
   • Output form: Omega-3 fatty acids are produced in the form of capsules, liquids and chewing tablets. Capsules with an endo -absorb coating help to avoid fishing.
   • Purity: Make sure that the product is cleaned of heavy metals and other pollutants.

5. Plant extracts: Plant extracts contain biologically active substances that have various useful properties. When choosing plant extracts, attention should be paid to:

   • Plant species and part of the plant: Different species of plants and different parts of plants contain different biologically active substances.
   • Extraction method: The extraction method affects the quality and concentration of active substances in extract.
   • Standardization: Standardized extracts contain a certain amount of active substances, which provides a predictable effect.
   • Origin: Make sure that the plant is grown in an environmentally friendly region.

IV. Errors when choosing dietary supplements and how to avoid them

1. Self -medication without consulting a doctor: Do not self -medicate with dietary supplements. Before using dietary supplements, be sure to consult a doctor to avoid possible side effects or interactions with other drugs.

2. Buying dietary supplements in unreliable places: Buy dietary supplements only in pharmacies or trusted online stores to avoid fakes or low-quality products.

3. Ignoring contraindications and side effects: Carefully study the instructions for the use of dietary supplements and pay attention to contraindications and possible side effects.

4. Faith in unreasonable promises: Do not believe the advertising promises that promise instant healing or miraculous results. Bad are not medicines and cannot replace full treatment.

5. Overdose: Do not exceed the recommended dosage of dietary supplements, as this can lead to undesirable side effects.

6. Incorrect storage: Incorrect storage of dietary supplements can lead to a loss of their effectiveness or even damage. Follow the storage conditions indicated on the packaging.

7. The combination of dietary supplements with drugs without consulting a doctor: The combination of dietary supplements with drugs can lead to unpredictable interactions and negative health consequences. Be sure to consult a doctor if you take any drugs and want to start taking dietary supplements.

8. Replacing full -fledged dietary supplement power: Bad is not a replacement for good nutrition and a healthy lifestyle. They can be useful as an addition to a balanced diet, but should not replace it.

V. Conclusion

The choice of high -quality dietary supplements requires a careful approach and accounting for many factors. Follow the recommendations set forth in this article, and seek a doctor’s consultation to make the right choice and get the maximum benefit for your health.