Dietary supplements and vitamins for health: what you need to know

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Biologically active additives (dietary supplements) and vitamins for health: comprehensive guide

Section 1: Fundamentals of dietary supplements and vitamins

  1. Determination and difference between dietary supplements and vitamins:

    • Vitamins: Organic compounds necessary for the normal functioning of the body in small quantities. They are not produced by the body (or produced in insufficient quantities) and should come with food or additives. Vitamins are involved in numerous biochemical processes, including metabolism, growth and development. The lack of vitamins can lead to scarce conditions and various diseases.
    • Biologically active additives (dietary supplements): A broader concept, including vitamins, minerals, herbs, amino acids, probiotics and other substances designed to supplement the diet. Bades are not drugs and are not intended for the treatment, diagnosis or prevention of diseases. Their goal is to maintain health and improve overall well -being. Bades can be produced in various forms, such as tablets, capsules, powders, liquids and bars.
    • Key difference: Vitamins are a specific category of substances necessary for life, while dietary supplements are a wider category that includes various substances that can be healthy.

  2. Classification of dietary supplements:

    • Vitamin-mineral complexes: They contain a combination of vitamins and minerals designed to replenish the deficiency of nutrients and maintain overall health. Examples: multivitamins, complexes for pregnant women, complexes for older people.
    • Plant dietary supplements: They contain extracts of herbs, plants and other plant components that have certain useful properties. Examples: echinacea, ginseng, ginkgo biloba, milk thistle.
    • Amino acids: The main building blocks of proteins necessary for the growth, restoration and maintenance of body tissues. Examples: BCAA (amino acids with an extensive chain), glutamine, arginine.
    • Probiotics: Living microorganisms, which, when used in sufficient quantities have a positive effect on the health of the intestine. Examples: lactobacilli, bifidobacteria.
    • Prebiotics: Drill fibers that serve as food for beneficial bacteria in the intestines, contributing to their growth and reproduction. Examples: Inulin, fruitoligosaccharides (phos).
    • Omega-3 fatty acids: Polyunsaturated fatty acids necessary for the health of the heart, brain and eyes. Examples: fish oil, linseed oil.
    • Antioxidants: Substances that protect the body cells from damage by free radicals. Examples: vitamin C, vitamin E, selenium, coenzyme Q10.
    • Other dietary supplements: This category includes various additives that do not fall under the above categories, such as chondroprotectors (for joint health), Q10 coenzyme (for energy and heart health), and others.

  3. Legislative regulation of dietary supplements:

    • Regulation in Russia and the CIS countries: In most CIS countries, dietary supplements are regulated as food, and not as drugs. This means that they do not go through the same strict clinical trials as medicines. Dad manufacturers are required to comply with safety and markings established by law. Registration of dietary supplements is carried out in authorized bodies (for example, Rospotrebnadzor in Russia).
    • Differences from the regulation of drugs: Unlike drugs, dietary supplements are not intended for the treatment, diagnosis or prevention of diseases. Their goal is to maintain health and improve overall well -being. Dad manufacturers do not have the right to indicate packaging or in advertising that their products have healing properties.
    • The importance of choosing certified products: When choosing dietary supplements, it is important to pay attention to the availability of quality certificates and compliance with safety requirements. Buy dietary supplements only from trusted manufacturers and suppliers to avoid the purchase of poor -quality or falsified products.

Section 2: Vitamins: necessity and sources

  1. Review of the main vitamins and their functions:

    • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes, the immune system. Sources: liver, fish oil, carrots, pumpkin, spinach.
    • Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, the health of bones and teeth, the immune system. Sources: fish oil, egg yolk, enriched products (milk, flakes), is synthesized in the skin under the influence of sunlight.
    • Vitamin E (tocopherol): Antioxidant, protects the cells from damage to free radicals, is necessary for the health of the skin and hair. Sources: vegetable oils, nuts, seeds, green leafy vegetables.
    • Vitamin K (Phillokhinon): It is necessary for blood coagulation. Sources: green leafy vegetables (spinach, cabbage), broccoli.
    • Vitamin C (ascorbic acid): Antioxidant is necessary for the immune system, skin health and connective tissue. Sources: citrus fruits, berries, pepper, broccoli.
    • B vitamins B:
      • B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system. Sources: pork, whole grain products, legumes.
      • B2 (riboflavin): It is necessary for the metabolism of energy, health of the skin and eyes. Sources: dairy products, meat, eggs, green leafy vegetables.
      • B3 (Niacin): It is necessary for the metabolism of energy, health of the skin and nervous system. Sources: meat, fish, poultry, peanuts.
      • B5 (pantotenic acid): Energy is necessary for metabolism. Sources: meat, eggs, mushrooms, avocados.
      • B6 (Pyridoxin): It is necessary for the metabolism of proteins, the functioning of the nervous system and the immune system. Sources: meat, fish, poultry, bananas, potatoes.
      • B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins, health, hair and nails. Sources: eggs, liver, nuts, seeds.
      • B9 (folic acid): It is necessary for the growth and development of cells, especially important during pregnancy. Sources: green leafy vegetables, legumes, enriched products.
      • B12 (Cobalaamin): It is necessary for the functioning of the nervous system and the formation of red blood cells. Sources: meat, fish, poultry, dairy products (vegans need additives B12).

  2. Symptoms of vitamin deficiency:

    • Vitamin A deficiency: Dry skin, vision of vision in the dark (chicken blindness), increased susceptibility to infections.
    • Vitamin D deficiency: Bone weakness, increased risk of fractures, fatigue, depression.
    • Vitamin deficiency is: Muscle weakness, impaired coordination, damage to nerves.
    • Vitamin K deficiency: Violation of blood coagulation, increased bleeding.
    • Vitamin C deficiency: Scurvy (bleeding gums, teeth loss, slow healing of wounds), fatigue, weakness, increased susceptibility to infections.
    • B vitamins deficiency:
      • B1: Beri-Bury (weakness, swelling, heart failure, damage to the nervous system).
      • B2: Cracks in the corners of the mouth, inflammation of the tongue, photophobia.
      • B3: Pellagra (dermatitis, diareia, dementia).
      • B6: Anemia, convulsions, depression, skin rashes.
      • B9: Anemia, defects of the nervous tube in the fetus during pregnancy.
      • B12: Anemia, damage to the nervous system.

  3. Optimal sources of vitamins: food against additives:

    • Advantages of receiving vitamins from food: Food contains not only vitamins, but also other beneficial substances, such as minerals, fiber, antioxidants that work synergistically to maintain health. Vitamins from food, as a rule, are better absorbed by the body than vitamins from additives. A variety and balanced nutrition is the best way to provide the body with all the necessary vitamins and minerals.
    • When you need vitamin additives: In some cases, taking vitamin additives can be justified, for example, with a deficiency of certain vitamins, during pregnancy, breastfeeding, subject to strict diets (for example, vegan), in the presence of certain diseases or taking drugs that affect the assimilation of vitamins. Before taking vitamin additives, it is recommended to consult a doctor or nutritionist in order to determine the need and correct dosage.
    • The risks of excessive use of vitamins: Reception of vitamins in large doses can be harmful to health and lead to hypervitaminosis. Some vitamins (for example, vitamin A, vitamin D, vitamin E, vitamin K) accumulate in the body and can cause toxic effects with excessive use. Always follow the dosage recommendations indicated on the packaging of vitamin additives, and do not exceed the recommended daily vitamins consumption rate.

Section 3: Minerals: Key health elements

  1. Review of the main minerals and their functions:

    • Calcium: It is necessary for the health of bones and teeth, muscle function, transmission of nerve impulses, blood coagulation. Sources: dairy products, green leafy vegetables, enriched products.
    • Iron: It is necessary for the formation of hemoglobin (transfers oxygen in the blood), energy metabolism, immune system. Sources: meat, fish, poultry, legumes, green leafy vegetables.
    • Magnesium: It is necessary for muscle and nervous function, regulation of blood sugar, blood pressure, bone health. Sources: green leafy vegetables, nuts, seeds, whole grains.
    • Zinc: It is necessary for the immune system, healing of wounds, growth and development, taste and smell. Sources: meat, seafood, nuts, seeds, legumes.
    • Potassium: It is necessary to regulate blood pressure, muscle function, and transmit nerve impulses. Sources: bananas, potatoes, tomatoes, oranges, dried fruits.
    • Sodium: It is necessary to regulate the water balance, blood pressure, the transfer of nerve impulses. Sources: table salt, processed products.
    • Iodine: It is necessary for the functioning of the thyroid gland, which regulates metabolism. Sources: seafood, iodized salt, dairy products.
    • Selenium: Antioxidant is necessary for the immune system, the functioning of the thyroid gland. Sources: Brazilian nuts, fish, meat, eggs.

  2. Symptoms of mineral deficiency:

    • Calcium deficiency: Osteoporosis (bone weakness), muscle cramps, numbness of the limbs.
    • Iron deficiency: Anemia (fatigue, weakness, pallor of the skin), headaches, dizziness.
    • Magnesium deficiency: Muscle convulsions, fatigue, insomnia, irritability.
    • Zinc Deficit: Weakening of immunity, slow healing of wounds, loss of taste and smell, skin rashes.
    • Potassium deficiency: Muscle weakness, constipation, irregular heartbeat.
    • Iodine deficiency: Hypothyroidism (deceleration of metabolism, fatigue, weight gain), goiter (increase in thyroid gland).
    • Selena deficiency: Weakening of immunity, increased risk of cardiovascular diseases, thyroid dysfunction.

  3. The role of mineral additives and warnings:

    • When mineral additives are needed: In some cases, taking mineral additives can be justified, for example, with a deficiency of certain minerals, subject to strict diets, in the presence of certain diseases or taking drugs that affect the assimilation of minerals. Athletes, pregnant and lactating women may need increased consumption of certain minerals.
    • The importance of the correct dosage: Reception of minerals in large doses can be harmful to health and lead to toxic effects. For example, an excess of iron can lead to damage to the liver and heart, an excess of calcium can increase the risk of kidney stones. Always follow the dosage recommendations indicated on the packaging of mineral additives, and do not exceed the recommended daily norm of mineral consumption.
    • The interaction of minerals with other substances: Some minerals can interact with other minerals, vitamins or drugs, affecting their absorption or effectiveness. For example, calcium can reduce the absorption of iron, and zinc can reduce the absorption of copper. With the simultaneous use of several additives, it is necessary to take into account their interaction and consult with a doctor or nutritionist.

Section 4: Plant dietary supplement: Health forces for health

  1. Popular plant dietary supplements and their beneficial properties:

    • SOUTINATEA: It stimulates the immune system, helps to fight a cold and the flu.
    • Ginseng: Improves the energy level, increases mental and physical performance, adaptogen.
    • Ginkgo biloba: Improves blood circulation in the brain, improves memory and concentration, antioxidant.
    • Milk thistle: Protects the liver from damage, promotes the regeneration of liver cells.
    • Turmeric: It has anti -inflammatory and antioxidant properties, useful for joint health and brain.
    • St. John’s wort: It is used to treat depression and anxiety, has antibacterial and antiviral properties.
    • Valerian: It has a calming and sleeping pill, helps with insomnia and anxiety.
    • Garlic: It has antibacterial, antiviral and antifungal properties, reduces cholesterol and blood pressure.
    • Ginger: It has anti -inflammatory and antiemetic properties, helps with nausea and motion sickness.
    • Green tea: The antioxidant improves the cardiovascular function, helps with weight loss.

  2. The evidence base and efficiency of plant dietary supplements:

    • Scientific research: The effectiveness of many plant dietary supplements was studied in scientific research, but the results are often ambiguous. Some studies confirm the beneficial properties of plant dietary supplements, while others do not detect a significant effect.
    • Factors affecting effectiveness: The effectiveness of plant dietary supplements can depend on various factors, such as the quality of raw materials, the method of extraction, dosage, individual characteristics of the body.
    • The importance of a critical evaluation of information: When choosing plant dietary supplements, it is important to critically evaluate the information and focus on scientific data, and not on marketing promises.

  3. Risk and side effects of plant dietary supplements:

    • Interaction with drugs: Plant dietary supplements can interact with medicines, enhancing or weakening their effect. For example, St. John’s wort can reduce the effectiveness of some antidepressants and contraceptives.
    • Allergic reactions: Some people can be allergic to certain plant components.
    • Other side effects: Plant dietary supplements can cause various side effects, such as stomach disorder, headaches, dizziness, skin rashes.
    • Mandatory consultation with a doctor: Before taking plant dietary supplements, you need to consult a doctor, especially if you take any medicine or have chronic diseases.

Section 5: probiotics and prebiotics: intestinal health – the basis of immunity

  1. The role of the intestinal microbiotic in health:

    • Composition microbiota: The intestinal microbiota is a set of all microorganisms (bacteria, viruses, fungi, protozoa) that live in the intestines. The composition of the microbiota of each person is unique and depends on various factors, such as genetics, diet, lifestyle, medication.
    • Microbiotic functions: The intestinal microbiota plays an important role in maintaining health, including:
      • Digestion: It helps to break down complex carbohydrates and fiber, which are not digested in the upper gastrointestinal tract.
      • Vitamin synthesis: Synthesizes some vitamins (for example, vitamin K, B vitamins).
      • Immune system: He teaches and stimulates the immune system, protects against pathogenic microorganisms.
      • Metabolism: It affects the metabolism of fats, carbohydrates and cholesterol.
      • Mental health: It affects the function of the brain and mental health through the axis “intestines-mosg”.

  2. Probiotics: definition, sources and benefits:

    • Definition Probiotic: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the intestine.
    • Sources of probiotics:
      • Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
      • Probiotic supplements: Capsules, tablets, powders, liquids.
    • The benefits of probiotics:
      • Improving digestion: They help with constipation, diarrhea, bloating, irritable bowel syndrome (SRK).
      • Strengthening the immune system: Increase resistance to infections.
      • Risk reduction of allergies: They can reduce the risk of allergic diseases in children.
      • Improving mental health: They can have a positive effect on mood and cognitive functions.

  3. Prebiotics: definition, sources and benefits:

    • Definition prebiotic: Prebiotics are dietary fibers that serve as food for beneficial bacteria in the intestines, contributing to their growth and reproduction.
    • Sources of prebiotics:
      • Products rich in fiber: Fruits, vegetables, whole grain products, legumes.
      • Special additives: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).
    • The benefits of prebiotics:
      • Stimulation of the growth of beneficial bacteria: Contribute to the growth and reproduction of lactobacilli and bifidobacteria.
      • Improving digestion: They help with constipation, improve intestinal motility.
      • Strengthening the immune system: They support the health of the intestinal barrier, reduce the risk of inflammation.
      • Improving the assimilation of minerals: Contribute to the absorption of calcium and magnesium.

Section 6: Omega-3 fatty acids: the key to the health of the heart, brain and eyes

  1. Types of omega-3 fatty acids:

    • Alpha-linolenic acid (Alk): Vegetable omega-3, contained in linseed oil, chia seeds, walnuts. The body can convert Alc into EPK and DGK, but this process is not very effective.
    • Eicosapentaenic acid (EPA): Contained in fish oil, seaweed. It has anti -inflammatory properties, useful for the health of the heart and blood vessels.
    • Docosahexaenic acid (DHA): Contained in fish oil, seaweed. It is necessary for the development of brain and vision, especially important during pregnancy and breastfeeding.

  2. The benefits of omega-3 fatty acids for health:

    • Health of the heart and blood vessels: Reduce blood triglycerides, reduce blood pressure, prevent blood clots, reduce the risk of atherosclerosis and heart attacks.
    • Brain health: It is necessary for the development and functioning of the brain, improve memory and concentration, and reduce the risk of depression and dementia.
    • Eye health: Eyes are necessary for the health of the retina, reduce the risk of developing age -related macular degeneration and dry eye syndrome.
    • Anti -inflammatory properties: Reduce inflammation in the body, which is useful for various diseases, such as arthritis, asthma, inflammatory intestinal diseases.
    • Skin health: Improve the condition of the skin, reduce dryness and inflammation.

  3. Sources of omega-3 fatty acids: food and additives:

    • Fat fishing: Salson, skumbriya, sardyn, tuna, village.
    • Linseed oil: A rich source of Alk.
    • Seeds of Chia: A rich source of Alk.
    • Walnuts: A rich source of Alk.
    • Fish oil: Contains EPK and DGK.
    • Algae oil: An alternative source of EPK and DGK for vegetarians and vegans.

  4. Dosage and warnings when taking omega-3:

    • Recommended dosage: Depends on the age, gender, state of health and diet. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day.
    • Side effects: When taking high doses of Omega-3, side effects can occur, such as stomach disorder, heartburn, nausea, diarrhea, increased bleeding.
    • Interaction with drugs: Omega-3 can interact with anticoagulants, increasing the risk of bleeding.
    • The importance of consulting a doctor: Before taking Omega-3, it is necessary to consult a doctor, especially if you take any medicine or have chronic diseases.

Section 7: Antioxidants: Protection against free radicals

  1. What are free radicals and oxidative stress:

    • Free radicals: Unstable molecules that can damage the cells of the body, causing oxidative stress.
    • Oxidative stress: The imbalance between the formation of free radicals and the ability of the body to neutralize them. Oxidative stress is associated with various diseases such as cardiovascular diseases, cancer, diabetes, Alzheimer’s disease and aging.

  2. The mechanism of action of antioxidants:

    • Neutralization of free radicals: Antioxidants neutralize free radicals, giving them an electron, thereby stabilizing them and preventing cell damage.
    • Cell protection from damage: Antioxidants protect cells from damage caused by oxidative stress, thereby reducing the risk of developing diseases.

  3. The main antioxidants and their sources:

    • Vitamin C: Contained in citrus fruits, berries, pepper, broccoli.
    • Vitamin E: Contained in vegetable oils, nuts, seeds, green leafy vegetables.
    • Selenium: Contained in Brazilian nuts, fish, meat, eggs.
    • Beta-carotene: Contained in carrots, pumpkin, sweet potatoes.
    • Liquopin: Contained in tomatoes, watermelons, grapefruit.
    • Lutein and Zeaxanthin: Contained in green leafy vegetables, eggs.
    • Flavonoids: Contained in fruits, vegetables, berries, tea, chocolate.
    • Coenzim q10: It is produced by the body, contained in meat, fish, nuts.

  4. The benefits of health antioxidants:

    • Reduction of risk of developing diseases: Antioxidants can reduce the risk of developing cardiovascular diseases, cancer, diabetes, Alzheimer disease and other diseases associated with oxidative stress.
    • Style protection: Antioxidants can slow down the aging process, protecting the cells from damage.
    • Improving the immune system: Some antioxidants (for example, vitamin C, vitamin E, selenium) support the immune system.
    • Skin protection from ultraviolet radiation: Some antioxidants (for example, vitamin C, vitamin E) can protect the skin from damage caused by ultraviolet radiation.

  5. Nutrition, rich in antioxidants:

    • Fruits and vegetables: Eat a variety of fruits and vegetables of different colors to get a wide range of antioxidants.
    • Berries: Berries (blueberries, raspberries, strawberries, blackberries) are an excellent source of antioxidants.
    • Nuts and seeds: Nuts and seeds contain vitamin E and other antioxidants.
    • Green tea: Green tea is rich in antioxidants, especially catechins.
    • Dark chocolate: Dark chocolate contains flavonoids that have antioxidant properties.

Section 8: how to choose and take dietary supplements and vitamins correctly

  1. Consultation with a doctor or specialist:

    • The need for consultation: Before taking any dietary supplements or vitamins, it is necessary to consult a doctor or nutritionist.
    • Definition of needs: A doctor or a nutritionist will help to determine which dietary supplements or vitamins you need, given your age, gender, state of health, diet and lifestyle.
    • Exclusion of contraindications: A doctor or a nutritionist will help exclude contraindications to taking certain dietary supplements or vitamins, taking into account your diseases and medicines that you take.
    • Dosage recommendations: A doctor or nutritionist will give recommendations on the correct dosage of dietary supplements or vitamins to avoid overdose and side effects.

  2. Reading labels and the choice of quality products:

    • Ingredient composition: Carefully study the ingredient composition of dietary supplements or vitamins. Make sure that there are no harmful additives, such as artificial dyes, flavors, preservatives.
    • Dosage: Pay attention to the dosage of active ingredients in dietary supplements or vitamins. Choose products with a dosage corresponding to your needs.
    • Certification: Choose dietary supplements or vitamins that have quality certificates from independent organizations (for example, NSF International, USP Verified).
    • Manufacturer: Choose products of famous and reliable manufacturers who have a good reputation.
    • Best before date: Pay attention to the shelf life of dietary supplements or vitamins. Do not use foods with an expired expiration date.

  3. Rules for taking dietary supplements and vitamins:

    • Compliance with dosage recommendations: Always follow the dosage recommendations indicated on the packaging of dietary supplements or vitamins, or the recommendations of a doctor or nutritionist.
    • Reception time: Some dietary supplements or vitamins are better absorbed on an empty stomach, while others are absorbed during food. Follow recommendations for the reception time indicated on the packaging or given doctor or nutritionist.
    • Compatibility with other substances: Some dietary supplements or vitamins can interact with other dietary supplements, vitamins, medicines or food. Learn about possible interactions and consult a doctor or nutritionist.
    • Observation of the reaction of the body: Carefully observe the reaction of your body to taking dietary supplements or vitamins. If any side effects occur, stop taking and consult a doctor.
    • Storage: Keep dietary supplements and vitamins in a dry, cool place, far from sunlight and children.

  4. Realistic expectations and approach to receiving dietary supplements and vitamins:

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