Myths and really about health dietary supplements

Myths and really about health dietary supplements

Section 1: What is dietary supplements and why are they needed?

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 used to replenish the deficiency of beneficial substances in the diet, maintain and improve body functions, as well as for the prevention of diseases.

2. The composition of the dietary supplement: The composition of dietary supplements may include vitamins, minerals, amino acids, polyunsaturated fatty acids, dietary fiber, probiotics, prebiotics, plant extracts, beekeeping products and other biologically active compounds.

3. Bades release forms: Bades are available in various forms: tablets, capsules, powders, liquids, loafers, chewing gum, etc.

4. The difference between dietary supplements and drugs:

   • Regulation: Bades are regulated as food products, and not as medicines, which means less stringent requirements for their production, registration and quality control.
   • Clinical trials: For the registration of dietary supplements, large -scale clinical trials are not required that prove their effectiveness and safety, as is necessary for drugs.
   • Indications for use: Bades are not intended for the treatment of diseases. They are used to maintain health and prevention, and not for therapy.
   • Dosage: The dosage of dietary supplements is usually lower than in drugs, as they are designed to make up for the deficiency, and not to have a therapeutic effect.

5. Why do you need dietary supplements?

   • Filling a deficiency of nutrients: A modern diet often does not provide the body with all the necessary vitamins, minerals and other beneficial substances. Bades can help replenish this deficit.
   • Maintenance of health: Bades can support the functions of the body, such as immunity, digestion, cardiovascular system, etc.
   • Prevention of diseases: Some dietary supplements can reduce the risk of developing certain diseases, such as osteoporosis, cardiovascular diseases and some types of cancer.
   • Improving sports indicators: Some dietary supplements, such as creatine and protein, can improve sports indicators and contribute to the set of muscle mass.
   • Improving energy and vital tone: Some dietary supplements, such as B vitamins and ginseng, can increase energy and vitality.

Section 2: myths about dietary supplements

1. Myth: Bades are medicines.

   • Is it true: Bades are not medicines. They are regulated as food products and are not intended for the treatment of diseases.

2. Myth: All dietary supplements are safe.

   • Is it true: Not all dietary supplements are safe. Some may contain harmful substances, cause side effects or interact with drugs. It is important to choose dietary supplements from reliable manufacturers and consult a doctor before their use.

3. Myth: dietary supplements can replace good nutrition.

   • Is it true: Bades cannot replace good nutrition. They are an addition to the diet and should be used in combination with a healthy lifestyle.

4. Myth: The more dietary supplements, the better.

   • Is it true: Excessive use of dietary supplements can be harmful to health. Some vitamins and minerals can accumulate in the body and cause toxic effects.

5. Myth: Bades are a placebo.

   • Is it true: Some dietary supplements, such as vitamin D and omega-3 fatty acids, have proven effectiveness and can have a positive effect on health. However, the effect of other dietary supplements may be insignificant or absent.

6. Myth: everything that is natural is automatically safe.

   • Is it true: “Natural” does not automatically “safe”. Some natural substances can be toxic or allergic reactions.

7. Myth: Bades instantly cure all diseases.

   • Is it true: Bades are not a “magic tablet” and cannot instantly cure all diseases. They can have a supportive effect and help improve health, but do not replace traditional treatment.

8. Myth: Bades have no side effects.

   • Is it true: Bades can cause side effects, especially with improper use or when interacting with drugs.

9. Myth: If dietary supplements are sold, then it is effective and safe.

   • Is it true: The presence of dietary supplements on sale does not guarantee its effectiveness and safety. It is important to carefully study the composition and reviews about the product, as well as choose dietary supplements from reliable manufacturers.

10. Myth: All doctors are against dietary supplements.

    • Is it true: Many doctors recognize the benefits of dietary supplements in certain cases, especially to replenish the deficiency of nutrients. However, they recommend using dietary supplements only after consulting with a specialist.

Section 3: Truth about dietary supplements

1. Dietary supplements can make up for a nutrient deficiency.

   • Examples: Vitamin D to maintain bone health and immunity, omega-3 fatty acids for the health of the heart and brain, iron to prevent anemia.

2. Bades can maintain health and improve well -being.

   • Examples: Probiotics to maintain intestinal health, antioxidants to protect cells from damage, Q10 coenzyme to maintain energy.

3. Bades can be useful for the prevention of diseases.

   • Examples: Calcium and vitamin D for the prevention of osteoporosis, curcumin for the prevention of inflammatory diseases.

4. Some dietary supplements have proven effectiveness.

   • Examples: Creatine for increasing muscle strength and mass, protein for the restoration and growth of muscles, glucosamine and chondroitin to maintain joint health.

5. Bades can be useful for athletes.

   • Examples: BCAA for muscle restoration after training, electrolytes to replenish fluid loss and minerals during training.

6. Bades can help cope with stress and fatigue.

   • Examples: Adaptogens (ginseng, eleutherococcus) to increase stress resistance, magnesium to reduce fatigue and stress.

7. Bades can improve the condition of the skin, hair and nails.

   • Examples: Biotin for strengthening hair and nails, collagen to improve skin elasticity, hyaluronic acid to moisturize the skin.

8. Bades can be useful for the elderly.

   • Examples: Vitamin B12 to maintain the nervous system, calcium and vitamin D for the prevention of osteoporosis, omega-3 fatty acids to maintain brain health.

9. Bades can be useful for pregnant and nursing women (under the supervision of a doctor).

   • Examples: Folic acid for the prevention of defects in the nervous tube in the fetus, iron to prevent anemia, calcium for the formation of bones and teeth of the fetus.

10. Bades can be part of a comprehensive approach to health.

    • Important: Bades should not be considered as a replacement of a healthy lifestyle, including proper nutrition, physical activity and rejection of bad habits.

Section 4: How to choose the right dietary supplement

1. Consultation with a doctor: Before you start taking any dietary supplements, you need to consult a doctor. It will help to determine if you have a shortage of any nutrients and which dietary supplements are suitable for you.

2. The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

3. Study of the composition: Carefully study the composition of the dietary supplement. Make sure that there are no harmful or allergenic substances in it.

4. Certification check: Check if the dietary supplement is certified. The presence of a certificate confirms that the product meets certain quality and safety standards.

5. Study of reviews: Study reviews about the dietary supplement on the Internet. This will help you learn about the real experience of other people who have accepted this product.

6. Accounting for individual characteristics: Consider your individual characteristics, such as age, gender, state of health and the presence of allergies.

7. Avoid high -profile promises: Do not believe loud promises of instant healing from all diseases. Bades are not a “magic tablet.”

8. Dosage compliance: Strictly observe the dosage indicated on the package of dietary supplements. Exceeding the dosage can be harmful to health.

9. Interaction with drugs: Consider the possible interaction of dietary supplements with the medicines that you take. Consult a doctor if you take any medicine.

10. Storage: Store dietary supplements in accordance with the instructions on the package. Usually they should be stored in a cool, dry place, protected from light.

Section 5: The most popular dietary supplements and their properties

1. Vitamin D:

   • Functions: Maintaining the health of bones, immunity, muscles and the nervous system.
   • Indications: Vitamin D deficiency, prevention of osteoporosis, strengthening immunity.
   • Dosage: Depends on the level of vitamin D in the blood. Consultation with a doctor is recommended.

2. Omega-3 fatty acids:

   • Functions: Maintaining the health of the heart and blood vessels, brain, vision and joints.
   • Indications: Prevention of cardiovascular diseases, improvement of cognitive functions, reduction of inflammation.
   • Dosage: 1-3 grams per day.

3. Probiotics:

   • Functions: Maintaining intestinal health, strengthening immunity, improving digestion.
   • Indications: Dysbiosis, diarrhea, constipation, antibiotic therapy.
   • Dosage: Depends on the type of probiotic.

4. Magnesium:

   • Functions: Maintaining the health of the nervous system, muscles, heart and bones.
   • Indications: Stress, fatigue, muscle cramps, insomnia.
   • Dosage: 200-400 mg per day.

5. Calcium:

   • Functions: Maintaining the health of bones and teeth, participation in muscle contraction and nervous transmission.
   • Indications: Prevention of osteoporosis, calcium deficiency.
   • Dosage: 1000-1200 mg per day.

6. Iron:

   • Functions: Participation in oxygen transport, maintenance of energy and immunity.
   • Indications: Anemia, fatigue, weakness.
   • Dosage: Depends on the level of iron in the blood. Consultation with a doctor is recommended.

7. Vitamin C:

   • Functions: Maintaining immunity, antioxidant protection, participation in collagen synthesis.
   • Indications: Colds, strengthening immunity, improving the condition of the skin.
   • Dosage: 500-1000 mg per day.

8. Zinc:

   • Functions: Maintaining immunity, participation in wound healing, maintaining skin health.
   • Indications: Weakened immunity, acne, hair loss.
   • Dosage: 15-30 mg per day.

9. Curcumin:

   • Functions: Antioxidant and anti -inflammatory protection.
   • Indications: Inflammatory diseases, arthritis, cancer prevention.
   • Dosage: 500-1000 mg per day.

10. Coenzim q10:

    • Functions: Maintaining energy, antioxidant protection, maintenance of heart health.
    • Indications: Fatigue, cardiovascular diseases, taking statins.
    • Dosage: 100-300 mg per day.

Section 6: Bad for various age groups

1. Children:

   • Main needs: Vitamin D, vitamin C, iron, omega-3 fatty acids.
   • Recommendations: Vitamin D is necessary for the growth and development of bones. Omega-3 fatty acids are important for the development of the brain and vision. Iron is necessary to prevent anemia. Consultation with the pediatrician is required.

2. Teenagers:

   • Main needs: Vitamin D, calcium, iron, B vitamins, zinc.
   • Recommendations: Calcium is necessary to strengthen bones. Iron is important for girls during menstruation. Zinc helps to cope with acne.

3. Adults (25-50 years old):

   • Main needs: B vitamins B, magnesium, vitamin D, omega-3 fatty acids.
   • Recommendations: B vitamins help to cope with stress and fatigue. Magnesium is necessary for the health of the nervous system and muscles. Vitamin D is important for maintaining immunity.

4. Pregnant and lactating women:

   • Main needs: Folic acid, iron, calcium, vitamin D, omega-3 fatty acids.
   • Recommendations: Folic acid is necessary to prevent defects in the nerve tube in the fetus. Iron is necessary to prevent anemia. Calcium is important for the formation of the bones and teeth of the fetus. Consultation with a doctor is required.

5. Older people (over 50):

   • Main needs: Vitamin D, calcium, vitamin B12, omega-3 fatty acids, coenzyme Q10.
   • Recommendations: Vitamin D and calcium are necessary for the prevention of osteoporosis. Vitamin B12 helps to support the nervous system. Omega-3 fatty acids are important to the health of the brain and heart. Coenzym Q10 helps to maintain energy.

Section 7: Bad for various health states

1. To strengthen immunity:

   • Recommendations: Vitamin C, vitamin D, zinc, probiotics, echinacea.
   • The mechanism of action: Vitamin C and zinc are involved in the operation of the immune system. Vitamin D helps to regulate the immune response. Probiotics support the health of the intestine, where most of the immune cells are located.

2. For heart health:

   • Recommendations: Omega-3 fatty acids, coenzyme Q10, magnesium, red yeast rice.
   • The mechanism of action: Omega-3 fatty acids reduce the level of triglycerides and improve the function of blood vessels. Coenzyme Q10 is an antioxidant and supports the energy of the heart muscle. Magnesium regulates the heart rhythm. Red yeast rice can help reduce cholesterol.

3. For joint health:

   • Recommendations: Glucosamine, chondroitin, collagen, curcumin, omega-3 fatty acids.
   • The mechanism of action: Glucosamine and chondroitin are construction blocks of cartilage. Collagen improves joint elasticity. Kurkumin has anti -inflammatory properties. Omega-3 fatty acids reduce inflammation in the joints.

4. To improve digestion:

   • Recommendations: Probiotics, prebiotics, dietary fiber, enzymes.
   • The mechanism of action: Probiotics populate the intestines with useful bacteria. Prebiotics are food for probiotics. Drill fibers improve intestinal motility. Enzymes help to break down food.

5. To improve sleep:

   • Recommendations: Melatonin, Magnesium, Valerian, chamomile.
   • The mechanism of action: Melatonin regulates the cycle of sleep and wakefulness. Magnesium relaxes muscles and nervous system. Valerian and chamomile have soothing properties.

6. To increase energy:

   • Recommendations: B vitamins B, coenzyme Q10, iron, ginseng, eleutherococcus.
   • The mechanism of action: B vitamins are involved in energy exchange. Coenzym Q10 supports cell energy. Iron is necessary for oxygen transport. Ginseng and eleutherococcus are adaptogens and increase stress resistance.

Section 8: risks and side effects of dietary supplements

1. Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or increasing side effects.

2. Allergic reactions: Bades can cause allergic reactions, especially in people with sensitivity to certain ingredients.

3. Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, nausea and dizziness.

4. Overdose: Excessive use of dietary supplements can be harmful to health and lead to toxic effects.

5. Poor products: Poor -quality dietary supplements may contain harmful substances, such as heavy metals and pesticides.

6. Inaccurate information: Information about dietary supplements provided by manufacturers may be inaccurate and exaggerated.

7. Lack of control: The regulation of dietary supplements is less strict than the regulation of drugs, which increases the risk of acquiring low -quality products.

8. Symptoms disguise: Bades can mask the symptoms of serious diseases, which complicates the timely diagnosis and treatment.

9. Risk for certain population groups: Reception of dietary supplements can be especially risky for pregnant and lactating women, children, elderly people and people with chronic diseases.

10. Economic risks: The acquisition of ineffective dietary supplements can lead to unjustified financial costs.

Section 9: Recommendations for the safe use of dietary supplements

1. Consultation with a doctor: Consult a doctor before taking any dietary supplements.

2. The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation.

3. Study of the composition: Carefully study the composition of the dietary supplement and make sure that it does not have harmful or allergenic substances.

4. Certification check: Check if the dietary supplement is certified.

5. Study of reviews: Study reviews about the dietary supplement on the Internet.

6. Accounting for individual characteristics: Consider your individual characteristics, such as age, gender, state of health and the presence of allergies.

7. Avoid high -profile promises: Do not believe loud promises of instant healing.

8. Dosage compliance: Strictly observe the dosage indicated on the package of dietary supplements.

9. Interaction with drugs: Consider the possible interaction of dietary supplements with drugs.

10. Health monitoring: Carefully monitor your health condition while taking dietary supplements and inform the doctor about any side effects.

Section 10: The future of dietary supplements

1. Personalized approach: The development of personalized medicine will allow you to select dietary supplements taking into account the individual genetic characteristics and needs of the body.

2. New research: Further scientific research will help to better understand the effectiveness and safety of dietary supplements.

3. Strengthening quality control: Strengthening quality control and standardization of dietary supplements will increase the safety of products.

4. Integration with traditional medicine: Integration of dietary supplements in a comprehensive approach to the treatment and prevention of diseases under the control of doctors.

5. Technology development: The development of new technologies, such as nanotechnology, will create more effective and safe dietary supplements.

6. Increased awareness: Increasing the knowledge of the population about the proper use of dietary supplements will reduce risks and increase their effectiveness.

7. Focus for prevention: Bad will play an increasingly important role in the prevention of diseases and maintaining health throughout life.

8. Plant dietary supplements: An increase in interest in plant dietary supplements with proven efficiency and safety.

9. Probiotics and microbias: A further study of human microbioma will lead to the development of new probiotic dietary supplements to improve the health of the intestines and the whole organism.

10. Market development: The dietary supplement market will continue to grow by offering consumers an increasingly widespread selection of products to maintain health and well -being.