Myths and really about dietary supplements: a complete guide for dietary supplements
Dietary supplements, or biologically active additives, are products designed to supplement the diet. They are not medicines and are not intended for the treatment of diseases. However, due to its wide accessibility and aggressive marketing, dietary supplements are surrounded by many myths and delusions. This comprehensive guide is designed to debunk these myths and provide scientifically sound information about dietary supplements, their use, potential risks and benefits. We will consider a wide range of additives, including vitamins, minerals, herbs, amino acids and probiotics, as well as discuss the regulatory framework that regulates their production and sale.
Section 1: What is dietary supplements and how are they regulated?
1.1. Daistry definition:
Bades are concentrated sources of nutrients (vitamins, minerals, herbs and other substances) with a physiological effect on the body. They are designed to supplement the usual diet and should not be considered as a replacement for full food. Bades are produced in various forms, including tablets, capsules, powders, liquids and bars. It is important to understand that dietary supplements do not go through strict clinical trials as drugs, and therefore their effectiveness and safety can vary.
1.2. Bad regulation:
The regulatory framework regulating the production and sale of dietary supplements is significantly different in different countries. In the United States, dietary supplements are regulated by the Office for the quality of food and medicines (FDA) in accordance with the Law on Food Addles, Health and Education (DSHEA) of 1994. DSHEA defines dietary supplements as food products, not medicines, and imposes responsibility for manufacturers to ensure the safety of their products. FDA does not pre -test dietary supplements before entering the market, but can take measures against companies that produce unsafe or misleading products.
In Europe, dietary supplements are regulated by the national legislation of the Member States of the European Union. The European Food Safety Agency (EFSA) provides scientific consultations on safety and effectiveness of food additives. There are harmonized rules regarding some aspects such as vitamins and minerals, but in general, the regulation of dietary supplements remains at the discretion of individual countries.
In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. Manufacturers are required to register dietary supplements in Rospotrebnadzor and provide information about the composition, safety and efficiency of products. Rospotrebnadzor exercises control over the production and turnover of dietary supplements in Russia.
1.3. Comparison of regulation in different countries:
The regulation of dietary supplements in different countries varies from strict (for example, in Australia, where dietary supplements are assessed by safety and efficiency) to a more liberal (for example, in the USA). It is important to consider these differences when choosing dietary supplements, especially if you purchase them abroad. Products freely sold in one country can be prohibited or demand a recipe in another. Always check the local rules and recommendations before taking any dietary supplements.
Section 2: Myths about dietary supplements:
2.1. Myth: Bades are always safe because they are “natural”.
Is it true: “Natural” does not mean “safe”. Many toxic substances, such as lead, arsenic and some mushrooms, are also natural. Bades may contain ingredients that interact with drugs, cause allergic reactions or have other side effects. It is important to carefully study the composition of the dietary supplement and consult a doctor before starting his appointment. Some plant dietary supplements may contain impurities of heavy metals or pesticides if they were not produced in accordance with quality standards.
2.2. Myth: dietary supplements can replace good nutrition.
Is it true: Bades are designed for addition, and not to replace good nutrition. A healthy and balanced diet, rich in fruits, vegetables, whole grains and low -fat proteins, provides the body with the necessary nutrients in optimal proportions. Bades can be useful in certain situations, for example, with a deficiency of certain vitamins or minerals, but they should not be used as the main source of nutrients. Dependence on dietary supplements can lead to a lack of important macro elements, such as proteins, fats and carbohydrates that are necessary for the normal functioning of the body.
2.3. Myth: The more dietary supplements, the better.
Is it true: Reception of large doses of dietary supplements does not always benefit and can be harmful. Some vitamins and minerals (for example, vitamins A, D, E, K) are fat -soluble and can accumulate in the body, causing toxic effects. Even water -soluble vitamins (for example, vitamin C, B vitamins), which are usually excreted from the body in urine, can cause side effects when taking large doses. For example, an excess of vitamin C can lead to a disorder of the stomach and diarrhea.
2.4. Myth: Bada treats diseases.
Is it true: Bades are not medicines and are not intended for the treatment of diseases. They can have a supportive effect and improve the general health, but cannot replace traditional medical treatment. If you have any disease, be sure to consult a doctor to obtain a proper diagnosis and treatment. The use of dietary supplements instead of traditional medicine can lead to a delay in the necessary treatment and a deterioration in health.
2.5. Myth: All dietary supplements are equally effective.
Is it true: The effectiveness of dietary supplements can vary significantly depending on the quality of the ingredients, dosage, production method and individual characteristics of the body. Some dietary supplements may contain inactive ingredients or impurities that reduce their effectiveness or even pose a health hazard. It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and provide accurate information about the composition and dosage of products.
2.6. Myth: Bades always have a scientific rationale.
Is it true: The scientific substantiation of the effectiveness of many dietary supplements remains insufficient. Some dietary supplements are advertised on the basis of outdated studies or anecdotal evidence that are not confirmed by modern scientific data. Before taking any dietary supplement, it is important to study scientific literature and evaluate how justified its use in your case. Consulting with a doctor or nutritionist will help you make a balanced decision.
Section 3: True about dietary supplements: when can they be useful?
3.1. Vitamins and minerals:
- Vitamin D: It is necessary for the health of bones, the immune system and general well -being. Vitamin D deficiency is common, especially in the winter months and in people with a limited stay in the sun. Vitamin D additives can be useful for the prevention and treatment of deficiency.
- Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found among vegetarians, vegans and elderly people. Vitamin B12 additives can be necessary to prevent deficiency.
- Folic acid: Important for the development of the nervous tube of the fetus during pregnancy. Women planning pregnancy or in the early stages of pregnancy are recommended to take folic acid supplements to reduce the risk of defects in the nervous tube.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to anemia. Iron additives can be necessary for people with iron deficiency, pregnant women and people with abundant menstruation.
- Calcium: It is necessary for the health of bones and teeth. Calcium additives can be useful for the prevention of osteoporosis, especially in women in postmenopausa.
3.2. Herbs and plant extracts:
- Turmeric: It has anti -inflammatory and antioxidant properties. Studies show that turmeric can be useful to relieve pain in arthritis and improve cognitive functions.
- Ginger: It has anti -inflammatory and antiemetic properties. Ginger can be useful to facilitate nausea and vomiting caused by pregnancy, chemotherapy or marine disease.
- SOUTINATEA: It stimulates the immune system and can help reduce the duration of the cold.
- St. John’s wort: Used to treat depression of mild and moderate degree. St. John’s wort can interact with medicines, so it should be taken with caution and under the supervision of a doctor.
- Valerian: Used to treat insomnia and anxiety.
3.3. Amino acids:
- Creatine: Improves sporting results and increases muscle mass. Creatine is a popular addition among athletes and bodybuilders.
- Glutamine: Supports the immune system and helps restore after training. Glutamine can be useful for people who have suffered injuries or operations.
- BCAA (amino acids with an extensive chain): Support muscle growth and reduce muscle fatigue. BCAA is often used by athletes and bodybuilders.
3.4. Probiotics:
- Probiotics: They contain living bacteria that benefit the health of the digestive system. Probiotics can be useful for the treatment of diarrhea, constipation and other digestive disorders. They can also strengthen the immune system.
3.5. Other additives:
- Omega-3 fatty acids: Important to the health of the heart, brain and joints. Omega-3 fatty acids can be obtained from fish oil or vegetable springs, such as linseed oil.
- Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. COQ10 can be useful for people with heart failure, migraine and other diseases.
- Melatonin: The hormone that regulates the dream. Melatonin can be useful for the treatment of insomnia and other sleep disorders.
Section 4: risks associated with dietary supplements:
4.1. Interaction with drugs:
Bades can interact with drugs that are dispensed with or without a prescription, changing their effectiveness or causing side effects. For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants. Vitamin K can reduce the effectiveness of anticoagulants. It is important to inform your doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.
4.2. Side effects:
Bades can cause side effects, especially when taking large doses or in combination with other additives or drugs. Side effects can vary from the lungs (for example, stomach disorder, headache) to serious (for example, liver damage, heart problems). It is important to monitor your condition and inform your doctor about any side effects that you experience.
4.3. Poor ingredients and pollution:
Some dietary supplements may contain poor -quality ingredients, impurities or pollutions that can be harmful to health. For example, some plant dietary supplements may contain heavy metals, pesticides or other toxic substances. It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and test their products for pollution.
4.4. Incorrect dosage:
Incorrect dosage of dietary supplements can be dangerous. The intake of too much dietary supplements can lead to toxic effects, and taking too small amounts can not be used. It is important to follow the dosage recommendations indicated on the product label and consult a doctor or nutritionist in order to determine the optimal dose for you.
4.5. Lack of research:
The effectiveness and safety of many dietary supplements have not been sufficiently studied. Some dietary supplements are advertised on the basis of outdated studies or anecdotal evidence that are not confirmed by modern scientific data. Before taking any dietary supplement, it is important to study scientific literature and evaluate how justified its use in your case.
Section 5: How to choose dietary supplements?
5.1. Consultation with a doctor or nutritionist:
Before you start taking any dietary supplements, be sure to consult a doctor or nutritionist. They can evaluate your health status, determine which dietary supplements can be useful for you, and help you choose safe and effective products.
5.2. The choice of a reliable manufacturer:
Choose dietary supplements from reliable manufacturers who adhere to quality standards and test their products for pollution. Look for products certified by independent organizations such as NSF International, USP or Consumerlab.com.
5.3. Label study:
Carefully study the dietary supplement label. Pay attention to the composition, dosage, shelf life and warning. Avoid products containing ingredients that cause you allergies or intolerance.
5.4. Assessment of scientific data:
Study the scientific literature to evaluate the effectiveness and safety of the dietary supplement that you plan to accept. Do not rely only on advertising or anecdotal evidence.
5.5. Side effects monitoring:
Follow your condition and inform your doctor about any side effects that you experience when taking dietary supplements.
5.6. Bad storage:
Keep dietary supplements in a cool, dry place, away from direct sunlight and moisture. Follow the storage instructions indicated on the product label.
Section 6: Bad for various age groups and conditions:
6.1. Bad for children:
Some dietary supplements can be useful for children, especially if they do not receive enough nutrients from their diet. However, it is important to consult a pediatrician before giving a child any dietary supplements. Vitamin D is often recommended for children who are breastfeeding, and iron additives for children with a risk of iron deficiency.
6.2. Bad for pregnant women and lactating women:
Pregnant and lactating women need more nutrients than usual. The additives of folic acid, iron and calcium can be useful for maintaining the health of the mother and the child. However, it is important to consult a doctor before taking any dietary supplements during pregnancy or breastfeeding.
6.3. Bad for the elderly:
Older people often experience a deficiency of vitamins and minerals, such as vitamin D, vitamin B12 and calcium. The additives of these nutrients can be useful to maintain the health of bones, nervous system and general well -being.
6.4. Bad for athletes:
Athletes need more nutrients than people who lead a sedentary lifestyle. Creatine, BCAA and other additives can be useful for improving sports results and recovery after training.
6.5. Bades for certain diseases:
Some dietary supplements can be useful for the treatment or alleviation of symptoms of certain diseases. For example, glucosamine and chondroitin can be useful to relieve pain in arthritis. Probiotics can be useful for the treatment of diarrhea and other digestive disorders. However, it is important to remember that dietary supplements are not a replacement for traditional medical treatment and should be used only under the supervision of a doctor.
Section 7: The future of dietary supplements:
7.1. Personalized nutrition:
In the future, dietary supplements will probably become more personalized, taking into account the individual needs and genetic characteristics of each person. Genetic testing can help determine what nutrients are necessary for a particular person, and develop an individual dietary supplement plan.
7.2. New ingredients and technologies:
Studies in the field of nutrition and biotechnologies are constantly leading to the opening of new ingredients and technologies that can be used to develop more effective and safe dietary supplements.
7.3. More strict regulation:
It is expected that the regulation of dietary supplements will become more strict to ensure the safety and efficiency of products and protect consumers from unscrupulous manufacturers.
7.4. Integration with traditional medicine:
More and more doctors and medical workers begin to recognize the potential benefits of dietary supplements and integrate them into traditional treatment methods. A comprehensive approach to health, combining traditional medicine and dietary supplements, may be the most effective way to maintain health and well -being.
7.5. Increased consumer awareness:
An increase in consumer awareness of dietary supplements and their correct use will play an important role in the future industry. Consumers should be well informed about the risks and advantages of dietary supplements and be able to make a conscious choice.
This detailed review of myths and truth about dietary supplements is designed to provide readers with comprehensive information necessary for making reasonable decisions about their health. Remember that dietary supplements are not a magic pill, and their effectiveness largely depends on individual factors and lifestyle. Always consult a doctor to get personal recommendations and make sure that the intake of dietary supplements is safe and appropriate for you.