Health dietary supplements: what to choose?

Health dietary supplements: what to choose?

Section 1: Fundamentals of dietary supplements and their role in maintaining health

1. Definition of dietary supplements (biologically active additives):

   • Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products.
   • They are not drugs and are not intended for the treatment of diseases. Their goal is to replenish the deficiency of nutrients, the maintenance of the body’s functions and increase resistance to adverse environmental factors.
   • Forms of release: tablets, capsules, powders, extracts, concentrates, balms, syrups, teas and others.
   • Composition: vitamins, minerals, amino acids, polyunsaturated fatty acids, dietary fiber, probiotics, prebiotics, plant extracts, beekeeping products and other biologically active components.

2. Classification of dietary supplements:

   • Nutricevtiki: Additional sources of food substances (vitamins, minerals, amino acids, fatty acids, etc.). They are designed to replenish the deficiency of these substances in the diet. Examples: vitamin D, omega-3 fatty acids, iron, calcium.
   • Parafarmetzetics: Bades that influence individual organs and systems of the body, contributing to the maintenance of their functions and the prevention of diseases. They have a mild physiological effect. Examples: Echinacea extract for immunity, piss -life extract for liver, valerian extract for the nervous system.
   • Probiotics and prebiotics: Bades containing living microorganisms (probiotics) or substances stimulating the growth of beneficial intestinal microflora (prebiotics). They are designed to maintain the health of the digestive system and strengthen immunity. Examples: lactobacilli, bifidobacteria, inulin.
   • Enzyme drugs: Bades containing enzymes that improve digestion and absorption of nutrients. They can be useful with insufficient production of their own enzymes. Examples: Pancreatin, Bromelein, Papain.
   • Other dietary supplements: Bades that are not related to the above categories, but have certain useful properties. Examples: antioxidants, adaptogens, chondroprotectors.

3. Legislative regulation of dietary supplements:

   • Bades are not subject to mandatory registration as drugs. They undergo state registration in Rospotrebnadzor, confirming their safety and compliance with the requirements of sanitary norms.
   • Requirements for the production, composition and marking of dietary supplements are established by the technical regulations of the Customs Union (TR TS 021/2011 “On the safety of food products” and TR TS 022/2011 “Food products in terms of its labeling”).
   • Marking of dietary supplements should contain information about the name of products, composition, food value, contraindications, method of use and dose, shelf life and storage conditions.
   • Advertising of dietary supplements should not contain allegations that they are drugs or have healing properties.

4. Advantages and disadvantages of dietary supplements:

   • Advantages:
     • Filling a deficiency of nutrients in the diet.
     • Support for body functions and disease prevention.
     • Increasing resistance to adverse environmental factors.
     • Soft physiological effects.
     • The possibility of an individual selection of dietary supplements taking into account the needs of the body.
   • Flaws:
     • They are not drugs and are not intended for the treatment of diseases.
     • It is necessary to comply with recommendations for use and dosage.
     • Side effects and allergic reactions are possible.
     • Some dietary supplements can interact with drugs.
     • The risk of acquiring poor -quality products from unscrupulous manufacturers.
     • The need to consult a doctor before use.

Section 2: The main groups of dietary supplements and their use for health

1. Vitamins:

   • Vitamin D: It is necessary for the health of bones, the immune system and the nervous system. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. It is recommended for the prevention of osteoporosis, improving immunity and reducing the risk of developing certain diseases.
   • Vitamin C: A powerful antioxidant necessary for immunity, skin health and blood vessels. Helps protect the body from free radicals, strengthen the immune system and accelerate wound healing.
   • B vitamins B: Important for energy exchange, nervous system and skin health. Each B vitamin performs its unique function. For example, vitamin B12 is necessary for the formation of red blood cells and normal operation of the nervous system.
   • Vitamin A: It is necessary for vision, immunity and skin health. It is important for maintaining the health of the mucous membranes and protection against infections.
   • Vitamin E: Antioxidant protecting cells from damage. Helps protect the body from free radicals and slow down the aging process.

2. Minerals:

   • Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system. It is important for the prevention of osteoporosis and maintaining bone health throughout life.
   • Magnesium: Participates in more than 300 biochemical reactions in the body, necessary for the health of the nervous system, muscles and heart. Helps reduce stress, improve sleep and maintain health of the cardiovascular system.
   • Iron: It is necessary for the formation of hemoglobin, carrying oxygen in the blood. Iron deficiency can lead to anemia. It is important for energy, concentration and immunity.
   • Zinc: It is necessary for immunity, skin health and wound healing. He plays an important role in growth and development, as well as in maintaining the health of the reproductive system.
   • Selenium: The antioxidant necessary for the immunity and health of the thyroid gland. Helps protect the body from free radicals and maintain the health of the thyroid gland.

3. Omega-3 fatty acids:

   • It is necessary for the health of the heart, brain and joints. They have anti-inflammatory properties and can help reduce the risk of developing cardiovascular diseases, improve cognitive functions and relieve joint pain.
   • Sources: fish oil, linseed oil, chia seeds.

4. Probiotics and prebiotics:

   • Probiotics are living microorganisms useful for intestinal microflora. Prebiotics are substances that stimulate the growth of beneficial bacteria in the intestines.
   • It is necessary for the health of the digestive system, strengthen immunity and improve the absorption of nutrients.
   • Useful for dysbiosis, constipation, diarrhea and other digestive problems.

5. Plant extracts:

   • SOUTINATEA: It stimulates the immune system and helps to fight infections.
   • Milk thistle: Protects the liver from damage and promotes its restoration.
   • Valerian: It has a calming effect and helps with insomnia.
   • Ginseng: Increases energy and improves concentration.
   • Ginkgo biloba: Improves blood circulation and cognitive functions.
   • Turmeric: It has anti -inflammatory and antioxidant properties.

6. Antioxidants:

   • Protect cells from damage caused by free radicals. Free radicals are formed in the body as a result of normal metabolic processes, as well as under the influence of adverse environmental factors (pollution, radiation, smoking).
   • Examples: vitamin C, vitamin E, selenium, coenzyme Q10, resveratrol.
   • They help to slow down the processes of aging, reduce the risk of chronic diseases and improve the general state of health.

7. Amino acids:

   • Building blocks of proteins necessary for the growth, restoration and maintenance of tissues of the body.
   • Examples: BCAA (amino acids with an extensive chain), Glutamin, Arginine.
   • It can be useful for athletes engaged in physical labor, and those who are deficient in the protein in the diet.

8. Glucosamine and chondroitin:

   • It is necessary for the health of joints and cartilage. They help restore damaged cartilage, reduce pain and improve joint mobility.
   • Often for the treatment and prevention of osteoarthritis.

9. Coenzim q10:

   • The antioxidant necessary for the production of energy in cells. Plays an important role in the health of the heart, brain and muscles.
   • Helps protect the body from free radicals and improve energy metabolism.

Section 3: How to choose the right dietary supplement: a consumer guide

1. Determine your needs:

   • Analyze your diet and identify possible nutrient deficiency.
   • Consider your age, gender, lifestyle and health.
   • Consult a doctor or nutritionist to get individual recommendations.

2. Choose quality products:

   • Give preference to dietary supplements from well -known and trusted manufacturers.
   • Pay attention to the availability of quality certificates and compliance with standards.
   • Check the composition of the product and make sure that it contains the ingredients you need in the right dosage.
   • Avoid dietary supplements with artificial dyes, flavors and preservatives.

3. Read the label carefully:

   • Check out the composition, the method of use, dosage, contraindications and side effects.
   • Make sure that you do not have an allergy to any of the ingredients.
   • Check the expiration date of the product.

4. Follow recommendations for use:

   • Take dietary supplements in accordance with the instructions on the label or on the recommendation of a doctor.
   • Do not exceed the recommended dosage.
   • Take dietary supplements at the same time every day to ensure a constant level of active substances in the body.

5. Consider the interaction with drugs:

   • Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.
   • If you take any medicines, consult a doctor before starting to take dietary supplements.

6. Be realistic in your expectations:

   • Bades are not a magical tool and cannot replace a healthy lifestyle and proper nutrition.
   • Do not wait for instant results. The effect of taking dietary supplements can manifest itself in a few weeks or months.
   • If you have not noticed any improvements after prolonged admission of dietary supplements, consult your doctor.

7. Listen to your body:

   • If you notice any side effects after taking dietary supplements, stop taking them and consult a doctor.
   • Your body can react differently to different dietary supplements.
   • Do not be afraid to experiment and look for products that are right for you.

8. Buy dietary supplements in reliable places:

   • Give preference to pharmacies, specialized shops and trusted online stores.
   • Avoid buying darts from dubious sellers who offer too low prices or guarantee incredible results.

9. Do not self -medicate:

   • Bades are not intended for the treatment of diseases.
   • If you have any health problems, consult a doctor for diagnosis and treatment.
   • Use dietary supplements only as an addition to the main treatment prescribed by a doctor.

Section 4: Bad for specific population groups and conditions

1. Bad for women:

   • Folic acid: It is necessary for planning pregnancy and the normal development of the fetus.
   • Calcium and vitamin D: Important to the health of bones and prevention of osteoporosis, especially during menopause.
   • Iron: It is necessary to make up for blood loss during menstruation.
   • Omega-3 fatty acids: Useful for the health of the skin, hair and nails, as well as to maintain hormonal balance.
   • Cranberry: Helps prevent urinary tract infections.

2. Bad for men:

   • Zinc: It is necessary for the health of the prostate gland and normal reproductive function.
   • Selenium: Antioxidant that protects cells from damage and supports the health of the prostate gland.
   • Vitamin D: It is important for the health of bones, muscles and the immune system.
   • Omega-3 fatty acids: Useful for the health of the heart, brain and joints.
   • Coenzim q10: It is necessary for the production of energy in cells and maintaining heart health.

3. Bad for children:

   • Vitamin D: It is necessary for the growth and development of bones and teeth.
   • Omega-3 fatty acids: Important for the development of the brain and nervous system.
   • Probiotics: They help maintain the health of the digestive system and strengthen immunity.
   • Calcium: It is necessary for the growth and development of bones and teeth.
   • Iron: It is necessary for the formation of hemoglobin and the prevention of anemia.
   • Important: The dosage of dietary supplements for children should be strictly agreed with a pediatrician.

4. Bad for the elderly:

   • Vitamin D and calcium: Important to the health of bones and the prevention of osteoporosis.
   • B vitamins B: It is necessary for the health of the nervous system and energy metabolism.
   • Omega-3 fatty acids: Useful for the health of the heart, brain and joints.
   • Coenzim q10: It is necessary for the production of energy in cells and maintaining heart health.
   • Glucosamine and chondroitin: They help maintain joint health and relieve pain in osteoarthritis.

5. Bad for athletes:

   • Protein: It is necessary for the restoration and growth of muscles.
   • BCAA (amino acids with an extensive chain): Help to accelerate muscle restoration after training and reduce muscle pain.
   • Creatine: Increases strength and endurance.
   • Glutamine: Strengthens the immune system and helps to recover after intense training.
   • Vitamins and minerals: It is necessary to maintain the health and normal functioning of the body with increased physical exertion.

6. Dietary supplements for vegetarians and vegans:

   • Vitamin B12: It is found only in animal products, so vegetarians and vegans need to take it in the form of an additive.
   • Iron: Contained in plant products, but is absorbed worse than from animal products.
   • Calcium: You can get from plant sources such as tofu, broccoli and almonds, but some vegetarians and vegans may require additional calcium.
   • Omega-3 fatty acids: You can get from linen oil, chia seeds and walnuts, but some vegetarians and vegans may need additional EPA and DHA from algae.
   • Vitamin D: It can be obtained from enriched products or accepted in the form of an additive.

7. Bades during pregnancy and breastfeeding:

   • Folic acid: It is necessary for the normal development of the fetus.
   • Iron: It is necessary to prevent anemia in a pregnant woman.
   • Calcium: It is necessary for the health of the bones and teeth of the mother and the child.
   • Vitamin D: It is necessary for the health of the bones and the immune system of the mother and the child.
   • Omega-3 fatty acids: Important for the development of the brain and nervous system of the child.
   • Important: Reception of any dietary supplements during pregnancy and breastfeeding should be agreed with a doctor.

Section 5: myths and misconceptions about dietary supplements

1. Myth: Bades are medicines.

   • Reality: dietary supplements are not drugs and are not intended for the treatment of diseases. They are designed to replenish the deficiency of nutrients and maintain the body’s functions.

2. Myth: Bades are absolutely safe.

   • Reality: dietary supplements can cause side effects and allergic reactions. Some dietary supplements can interact with drugs. Therefore, before using dietary supplements, you need to consult a doctor.

3. Myth: The larger the dose, the better the effect.

   • Reality: Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects. It is important to comply with recommendations for the use and dosage indicated on the label or recommended by the doctor.

4. Myth: dietary supplements can replace good nutrition.

   • Reality: dietary supplements cannot replace good nutrition. They are only an addition to a healthy lifestyle and proper nutrition.

5. Myth: All dietary supplements are equally effective.

   • Reality: the effectiveness of dietary supplements depends on the quality of the product, composition, dosage and individual characteristics of the body. It is important to choose high -quality dietary supplements from trusted manufacturers and take into account your individual needs.

6. Myth: Bades are a waste of money.

   • Reality: dietary supplements can be useful for replenishing the deficiency of nutrients and maintaining the functions of the body. However, it is important to choose dietary supplements consciously and consult a doctor to determine which dietary supplements you really need.

Section 6: new trends in the world of dietary supplements

1. Personalized dietary supplements:

   • Development of dietary supplements, taking into account the individual needs of the body based on genetic testing, blood test and other parameters.

2. Bades with proven effectiveness:

   • Conducting clinical research to confirm the efficiency and safety of dietary supplements.

3. Environmentally friendly dietary supplements:

   • The use of organic ingredients and environmentally friendly production methods.

4. Bades in the form of chewing sweets and drinks:

   • A convenient and pleasant form of admission of dietary supplements, especially for children and people who have difficulty swallowing tablets.

5. Dietary supplements using nanotechnologies:

   • Improving the absorption of nutrients due to the use of nanoparticles.

6. Integration of dietary supplements into mobile applications and wearable devices:

   • Monitoring of health status and recommendations for receiving databases obtained using mobile applications and wearable devices.

Section 7: How to distinguish high -quality dietary supplements from fakes

1. The appearance of the packaging:

   • The packaging should be whole, without damage and deformations.
   • The packaging should clearly indicate the name of the product, composition, manufacturer, shelf life and other important information.
   • Pay attention to the quality of print and font.

2. The presence of marking:

   • The packaging should have a marking confirming the state registration of dietary supplements.
   • Check the presence of signs of compliance with quality standards.

3. Price:

   • Too low price may indicate a fake.
   • Compare prices for the same dietary supplement in different stores and pharmacies.

4. Place of purchase:

   • Buy dietary supplements only in proven places: pharmacies, specialized stores and reliable online stores.
   • Avoid the purchase of dietary supplements from dubious sellers in places of unauthorized trade.

5. Barring the authenticity of the barcode:

   • There are online services and mobile applications that allow you to check the authenticity of the goods on the barcode.

6. Organoleptic properties:

   • Pay attention to the color, smell and taste of Bad.
   • If the product has an unusual look or smell, this may be a sign of fake.

7. Reviews:

   • Read reviews about the product and manufacturer on the Internet.
   • Pay attention to negative reviews that may indicate a poor -quality product.

Section 8: Bad storage tips

1. Follow the storage conditions indicated on the packaging:

   • Some dietary supplements must be stored in the refrigerator, others in a dark and dry place.
   • Compliance with storage conditions helps maintain the quality and effectiveness of the product.

2. Keep dietary supplements in no way for children:

   • Bades can be dangerous for children, especially in large doses.

3. Do not use dietary supplements after expiration of the expiration date:

   • After the expiration of the shelf life of dietary supplements can lose their beneficial properties or become dangerous to health.

4. Keep dietary supplements in the original packaging:

   • The original packaging protects dietary supplements from the effects of light, moisture and other adverse factors.

5. Do not store dietary supplements in the bathroom:

   • The bathroom has high humidity, which can adversely affect the quality of dietary supplements.

6. Do not pour dietary supplements into other containers:

   • Sprinking of dietary supplements to other containers can lead to pollution of the product and loss of information about the composition and expiration date.

Section 9: Badam alternatives: how to get the necessary nutrients from food

1. A variety of and balanced nutrition:

   • Include products from all main groups in your diet: fruits, vegetables, cereals, proteins and dairy products.

2. Increase in fruits and vegetable consumptions:

   • Fruits and vegetables are rich in vitamins, minerals and antioxidants.

3. The choice of whole grain products:

   • All -grain products contain more fiber, vitamins and minerals than products made of refined flour.

4. Consumption of sufficient amount of protein:

   • Protein is necessary for the growth, restoration and maintenance of body tissues.
   • Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.

5. Use of beneficial fats:

   • Useful fats are necessary for the health of the heart, brain and nervous system.
   • Sources of healthy fats: olive oil, avocados, nuts, seeds and fat fish.

6. Limiting the consumption of processed products, sugar and salt:

   • Processed foods, sugar and salt contain little nutrients and can harm health.

7. Cooking at home:

   • Cooking at home allows you to control the composition and quality of the ingredients.

8. Drinking enough water:

   • Water is necessary for the normal functioning of all organs and systems of the body.

Section 10: Conclusion: Bad as part of an integrated approach to health

Bades can be a useful addition to a healthy lifestyle and proper nutrition, but they are not a panacea. It is important to choose dietary supplements consciously, consult a doctor and comply with recommendations for use. A healthy lifestyle, proper nutrition, regular physical activity and rejection of bad habits – this is the basis of good health and longevity. Bades can help you make up for a deficiency of nutrients and support the body’s functions, but they should not replace a healthy lifestyle.