Bad: benefits or harm to health?

Posted on by

Bad: benefits or harm to health? Deep analysis of biologically active additives

Part 1: Determination and classification of dietary supplements

1.1. What is dietary supplement? Definition and legal regulation

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. Their goal is not the treatment of diseases, but rather enrichment of the diet, maintaining the normal functions of the body and increasing resistance to adverse environmental factors. It is important to understand that dietary supplements are not medicines.

Legal regulation of dietary supplements varies significantly in different countries. In Russia, for example, dietary supplements are subject to state registration, which confirms the compliance of products with sanitary and epidemiological requirements. However, unlike drugs, clinical tests confirming their effectiveness are not required to register dietary supplements. This is a key difference and potential source of problems. Regulatory authorities of different countries (for example, FDA in the USA, EFSA in Europe) have their own requirements for the production, labeling and sale of dietary supplements. The harmonization of these requirements on a global scale has not yet been observed.

1.2. The main classes of dietary supplements and their characteristics

Bad can be classified according to various criteria: composition, form of release, purpose. Consider the main classes:

  • Vitamins and minerals: They contain vitamins necessary for the body (A, B, C, D, E, K, etc.) and minerals (calcium, magnesium, zinc, iron, selenium, etc.). Designed to replenish the deficiency of these substances, maintain normal metabolism and the functioning of various organs and systems. Examples are multivitamin complexes, additives with vitamin D, iron preparations. It is important to remember that the excessive consumption of some vitamins and minerals can be harmful (for example, hypervitaminosis A or an excess of iron).

  • Amino acids and protein additives: Contain amino acids that are building proteins, or proteins themselves (proteins). Used to maintain muscle mass, recovery after physical exertion, improve sports results. Examples are BCAA (amino acids with an extensive chain), serum protein, casein. It is necessary to take into account the individual need for protein and amino acids, as well as possible contraindications (for example, kidney diseases).

  • Plant extracts and herbs: They contain extracts of medicinal plants with various biological properties (antioxidant, anti -inflammatory, adaptogenic, etc.). Used to maintain health, strengthen immunity, improve cognitive functions. Examples are the extract of echinacea, ginseng, ginkgo biloba, milk thistle. It is important to consider possible allergic reactions and interactions with drugs. The content of active substances in plant extracts can vary greatly depending on the manufacturer and the quality of the raw materials.

  • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial intestinal microflora (prebiotics). Designed to maintain the health of the digestive system, strengthen immunity, improve the absorption of nutrients. Examples are lactobacilli, bifidobacteria, inulin, fruitoligosaccharides. The effectiveness of probiotics depends on the strain of bacteria and the individual characteristics of the body.

  • Omega-3 fatty acids: Contain polyunsaturated fatty acids (EPK and DGC), necessary for the health of the cardiovascular system, brain, vision. They are obtained from fish oil, vegetable oils (for example, linseed oil). It is important to choose a quality product cleaned of heavy metals and other contaminants.

  • Enzymes: Contain the enzymes necessary for digestion of food. They are used for failure of enzymes, digestive disorders. Examples are pancreatin, amylase, lipase, protease.

  • Other dietary supplements: This category includes various additives that are not included in the above classes, such as chondroprotectors (for joint health), antioxidants (for protection against free radicals), adaptogens (to increase stress resistance).

1.3. Bad output forms: tablets, capsules, powders, liquids, etc.

Bad are available in various forms, which allows the consumer to choose the most convenient option:

  • Tablets: Compressed powder containing active substances and auxiliary components. Can be covered with a shell to facilitate swallowing or to protect against gastric juice.

  • Capsules: Contain active substances in gelatin or plant membrane. Capsules can be solid or soft. Provide the protection of active substances from environmental exposure and improve their absorption.

  • Powders: Small -disposable powder that can be diluted in water or added to food. Convenient for taking large doses of active substances.

  • Liquids: Solutions, syrups, extracts. Easy to dose and accept.

  • Gels: For external use.

  • Legetables, chewing tablets: For resorption in the mouth. Convenient for taking vitamins and minerals by children.

The choice of the form of release depends on personal preferences, the convenience of admission and the characteristics of active substances. Some active substances are better absorbed in a certain form (for example, fat -soluble vitamins are better absorbed in oil solutions or capsules).

Part 2: Potential benefit dietary supplement

2.1. Flooding of nutrient deficiency

One of the main arguments in favor of dietary supplements is their ability to replenish the deficiency of the necessary nutrients. A modern diet often does not provide the body with all the necessary vitamins, minerals and other biologically active substances. This is due to various factors, such as:

  • Unstable nutrition: The predominance in the diet of processed products, fast food, lack of fresh vegetables and fruits.
  • Poor soils: A decrease in the content of nutrients in the soil due to intense farming.
  • Methods of cooking: Thermal treatment leading to the destruction of vitamins and minerals.
  • Individual features: Age, gender, physical activity, state of health, the presence of diseases, taking drugs.

Bad can help replenish the deficiency of these substances and prevent the development of related diseases. For example, additives with vitamin D can be useful for people living in regions with insufficient sunlight, and iron preparations for women with abundant menstruation. However, it is important to remember that dietary supplements are not a replacement for good nutrition. They should be used as an addition to a balanced diet.

2.2. Health support and disease prevention

Some dietary supplements can have a positive effect on health and reduce the risk of developing certain diseases. For example:

  • Omega-3 fatty acids: Reduce the risk of cardiovascular diseases, improve cognitive functions, have an anti-inflammatory effect.
  • Calcium and vitamin D: Strengthen the bones, reduce the risk of osteoporosis.
  • Probiotics: Support the health of the digestive system, strengthen immunity.
  • Antioxidants (vitamin C, vitamin E, selenium): Protect cells from damage by free radicals, reduce the risk of chronic diseases.
  • Plant extracts (for example, turmeric): They have anti -inflammatory and antioxidant properties.

However, it is important to note that the evidence base for many dietary supplements is limited. Further research is needed to confirm their effectiveness and safety. When using dietary supplements for the prevention of diseases, you need to consult a doctor.

2.3. Improving sports results and recovery after loads

Dietary supplements are widely used by athletes to increase sports results, accelerate recovery after training and prevent injuries. The most popular additives include:

  • Creatine: Increases strength and muscle mass.
  • Protein: Promotes the restoration and growth of muscles.
  • BCAA: Reduce muscle pain and accelerate recovery.
  • Electrolytes: Restore water-salt balance after intense training.
  • Caffeine: Increases energy and improves concentration.
  • Beta-Alanine: Increases endurance.

The effectiveness of sports additives depends on the individual characteristics of the body, the intensity of training and diet. It is important to use additives with caution and follow the recommended dosages. Some sports additives may contain prohibited substances.

2.4. Support for certain body functions

Some dietary supplements can be useful for maintaining certain functions of the body, for example:

  • Ginkgo biloba: Improves memory and concentration.
  • Melatonin: Regulates sleep.
  • Milk thistle: Supports liver function.
  • Ginseng: Increases energy and reduces fatigue.
  • Chondroprotectors: Support the health of the joints.

It is important to note that the effectiveness of these additives also needs further research. When using dietary supplements, to maintain certain functions of the body, it is necessary to consult a doctor.

Part 3: Potential damage to dietary supplement

3.1. Insufficient quality control and falsification

One of the main problems associated with dietary supplements is insufficient quality control and the possibility of falsification. Unlike drugs, dietary supplements do not require such strict control standards. This can lead to the fact that dietary supplements include substances that are not declared on the label, or active substances are contained in insufficient quantities.

Falsification of dietary supplements is a serious problem that can pose a threat to health. Some manufacturers add drugs to dietary supplements without indicating the label. This can lead to undesirable side effects and interactions with other drugs. For example, sibuturine (forbidden drug for obesity) can be added to dietary supplements for weight loss), and in dietary supplements to increase potency – sildenafil (Viagra).

To minimize the risk of acquiring a poor -quality or falsified product, it is necessary:

  • Buy dietary supplements only in trusted pharmacies or specialized stores.
  • Choose products of well -known manufacturers with a good reputation.
  • Pay attention to the availability of quality certificates.
  • Carefully read the composition and information on the label.
  • Check the product for the presence of signs of falsification (mismatch of packaging, smell, color).

3.2. Side effects and allergic reactions

Like any other biologically active substances, dietary supplements can cause side effects and allergic reactions. The most common side effects include:

  • Digestive disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
  • Allergic reactions: Raw, itching, urticaria, Quincke’s edema, anaphylactic shock.
  • Headache, dizziness, weakness.
  • Sleep disorders.
  • Increasing blood pressure.

The risk of developing side effects depends on individual sensitivity, dosage and dietary supplements. Some active substances contained in dietary supplements can interact with drugs, enhancing or weakening their effect. Therefore, before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.

If any side effects occur, after taking dietary supplements, it is necessary to stop taking and consult a doctor.

3.3. Interaction with drugs

The interaction of dietary supplements with drugs is a serious problem that can lead to undesirable consequences. Some dietary supplements can affect the metabolism of drugs, changing their concentration in the blood and, accordingly, their effectiveness and toxicity.

For example:

  • St. John’s wort: Accelerates the metabolism of many drugs, reducing their effectiveness (including antidepressants, contraceptive tablets, anticoagulants).
  • Vitamin K: Reduces the effectiveness of anticoagulants (warfarin).
  • Grapefruit juice: It affects the metabolism of many drugs, increasing their concentration in the blood and the risk of side effects.
  • Garlic, ginger, ginkgo biloba: They can enhance the effect of anticoagulants, increasing the risk of bleeding.

Before taking dietary supplements, it is necessary to inform the doctor about all the drugs that you take. The doctor will be able to evaluate the risk of interaction and give recommendations on the safe use of dietary supplements.

3.4. Overdose and toxicity

Reception of dietary supplements in high doses can lead to an overdose and toxicity. It is especially dangerous to exceed the recommended dosages of vitamins and minerals.

For example:

  • Vitamin A: An overdose can lead to nausea, vomiting, headaches, dizziness, hair loss, liver damage.
  • Vitamin D: An overdose can lead to hypercalcemia, nausea, vomiting, weakness, renal failure.
  • Iron: An overdose can lead to nausea, vomiting, abdominal pain, liver damage, cardiovascular failure.

The recommended dosages of dietary supplements indicated on the label should be strictly observed. Do not take several dietary supplements containing the same active substances to avoid overdose. If the symptoms of an overdose occur, you must immediately consult a doctor.

3.5. Lack of proven effectiveness

For many dietary supplements, there is no convincing scientific evidence base confirming their effectiveness. Manufacturers often declare the miraculous properties of their products based on unverified data or marketing tricks. Consumers, believing in these statements, can spend money on useless products and postpone a doctor’s contact if there are serious diseases.

It is important to critically evaluate information about dietary supplements and not believe in unfounded statements. It is necessary to look for scientific research confirming the effectiveness and safety of the product. If there are any diseases, you must consult a doctor and do not self-medicate with dietary supplements.

3.6. Risk for certain population groups

Some dietary supplements can represent a special risk for certain population groups, such as:

  • Pregnant and lactating women: Some dietary supplements can be toxic for the fetus or child. Before taking dietary supplements, pregnant and nursing women must be consulted with a doctor.
  • Children: Dos of dietary supplements for adults can be too high for children. Some dietary supplements may contain substances not recommended for children.
  • Elderly people: Older people are more susceptible to side effects of dietary supplements. They may also have diseases in which certain dietary supplements are contraindicated.
  • People with chronic diseases: Some dietary supplements can aggravate the course of chronic diseases or interact with drugs used to treat them.

Before taking dietary supplements to people related to these groups, it is necessary to consult a doctor.

Part 4: How to choose and use diet

4.1. Consultation with a doctor

Before taking any dietary supplements, especially if you have any diseases or take medicines, you must definitely consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and risks, and also give recommendations for the choice of the most suitable dietary supplements and their dosage.

Self -medication with dietary supplements can be dangerous. You should not rely on advertising or tips of acquaintances. Only a doctor can determine which dietary supplements are really necessary in your case.

4.2. Studying composition and information on the label

Before buying dietary supplements, you need to carefully study the composition and information on the label. Pay attention to the following points:

  • Composition: The list of all the ingredients that make up the dietary supplement. Make sure that you do not have an allergy to any of the ingredients.
  • The content of active substances: The number of active substances in one portion. Compare this amount with the recommended daily dose.
  • Recommended dosage: The number of dietary supplements that must be taken during the day. Do not exceed the recommended dosage.
  • Contraindications: The conditions in which the intake is contraindicated.
  • Side effects: Possible side effects that may occur when taking dietary supplements.
  • Best before date: Date to which dietary supplement can be used. Do not take dietary supplement with an expired shelf life.
  • Manufacturer: The name and address of the manufacturer. Choose products of well -known manufacturers with a good reputation.
  • Quality certificates: The presence of quality certificates confirms that the dietary supplement meets the established requirements.

4.3. The choice of reliable manufacturers and sellers

When choosing dietary supplements, the products of well -known manufacturers who have a good reputation should be preferred. It is recommended to buy dietary supplements only in trusted pharmacies or specialized stores. Avoid buying dietary supplements in doubtful online stores or from individuals.

Reliable manufacturers and sellers guarantee the quality and safety of their products. They also provide complete and reliable information about the composition and properties of dietary supplements.

4.4. Compliance with the recommended dosage and reception mode

The recommended dosage and the dietary supplement mode indicated on the label or recommended by the doctor should be strictly observed. Do not exceed the recommended dosage to avoid overdose and side effects. Take dietary supplements at the same time every day to ensure a stable concentration of active substances in the body.

If you missed the dietary supplement, do not take a double dose next time. Just continue taking as usual.

4.5. Observation of the reaction of the body and timely seeking a doctor

After the start of taking dietary supplements, it is necessary to carefully monitor the reaction of the body. If you notice any side effects or a deterioration in health, stop taking dietary supplements and consult a doctor.

You should not ignore side effects, even if they seem insignificant. Timely seeking a doctor will help prevent the development of serious complications.

4.6. Full nutrition and healthy lifestyle

Bad is not a replacement for good nutrition and a healthy lifestyle. They should be used as an addition to a balanced diet rich in fresh vegetables, fruits, whole grain products and low -fat protein sources.

Regular physical exercises, sufficient sleep and stress management are also important for maintaining health and well -being.

Part 5: Myths and reality about dietary supplements

5.1. Myth: Bad is natural and absolutely safe products.

Reality: Not all dietary supplements are completely natural. Some of them contain synthetic substances identical to natural. In addition, even natural dietary supplements can cause side effects and allergic reactions. Therefore, it is important to carefully study the composition and information on the label and consult a doctor before starting dietary supplements.

5.2. Myth: BAD can cure any disease.

Reality: Bad are not medicines and are not intended for the treatment of diseases. They can be used to maintain health, prevent diseases and replenish the deficiency of nutrients, but cannot replace the full treatment prescribed by the doctor.

5.3. Myth: The more dietary supplements I accept, the better for my health.

Reality: An overdose of dietary supplements can be dangerous to health. Too many vitamins and minerals can lead to toxicity and side effects. The recommended dosages indicated on the label or recommended by the doctor should be strictly observed.

5.4. Myth: Bad have no contraindications and do not interact with medicines.

Reality: Bad have contraindications and can interact with drugs. Before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.

5.5. Myth: If dietary supplements are sold in a pharmacy, then they are safe and effective.

Reality: The presence of dietary supplements in the pharmacy does not guarantee their safety and efficiency. A pharmacy is just a place of sale, and not an expert body for dietary supplement. It is important to independently study information about dietary supplements and consult a doctor.

Part 6: Future dietary

6.1. Development of scientific research and evidence base

In the future, further development of scientific research is expected to study the efficiency and safety of dietary supplements. This will allow more convincing evidence of the benefits and harm of dietary supplements and develop more rational recommendations for their use.

It is important that research is carried out using strict scientific methods and be independent of dietary supplements. Research results should be published in reviewed scientific journals and are available to the general public.

6.2. Strengthening quality control and regulation

In the future, increased quality control and regulation of the BAD market is expected. This will protect consumers from poor -quality and falsified products.

It is necessary to harmonize the requirements for the production, labeling and sale of dietary supplements in different countries. The requirements for the evidence base to confirm the effectiveness of dietary supplements should be tightened.

6.3. Personalized approach to dietary supplement

In the future, the development of a personalized approach to the use of dietary supplements is expected. This will take into account the individual characteristics of the body, genetic factors and health status of each person when choosing the most suitable dietary supplements and their dosage.

To implement a personalized approach, it is necessary to develop new methods of diagnosing and evaluating the health status, as well as create databases on the interaction of dietary supplements with genetic factors and drugs.

6.4. Integration of dietary supplements into the healthcare system

In the future, closer integration of dietary supplements into the healthcare system is expected. Doctors will more actively use dietary supplements to maintain health and prevent diseases.

It is necessary to teach doctors to modern knowledge about dietary supplements, their effectiveness and safety. Clinical recommendations for the use of dietary supplements in various situations should be developed.

Part 7: Bades and Sports: A Special Talk

7.1. Dietary supplement to increase performance: what works and what is not

In the sports industry, dietary supplements occupy a special place, promising improvement of indicators, rapid restoration and extension of muscle mass. However, not all statements are true, and it is important to understand which additives are really effective and which are only a marketing move.

  • Creatine: Definitely work additive. Creatine increases the reserves of phosphocratin in the muscles, which helps to increase strength and power during short, intense exercises. Scientific research confirms its effectiveness and safety, subject to recommended dosages.

  • Protein: Indispensable for the restoration and growth of muscle tissue. Wastein protein, casein, soy protein and other types of protein help to provide the body with the necessary amino acids after training.

  • BCAA (amino acids with an extensive chain): They can reduce muscle pain and accelerate recovery after training. However, their effectiveness is most noticeable with insufficient protein consumption as a whole.

  • Beta-Alanine: Increases the concentration of carnosine in the muscles, which allows you to delay the onset of muscle fatigue. Effective in sports that require endurance.

  • Caffeine: A stimulator that increases energy, improves concentration and reduces the feeling of fatigue. It should be consumed moderately to avoid side effects.

  • L-Carnitin: It is assumed that L-carnitine helps to burn fat, but scientific evidence of its effectiveness is limited in this regard.

  • Glutamine: It is alleged that glutamine strengthens the immune system and accelerates recovery after training. However, its effectiveness is not confirmed for everyone.

  • TRIBULUS TERRSTIS: It is often advertised as a means to increase the level of testosterone, but scientific research does not confirm this connection.

7.2. Doping risks: hidden ingredients in dietary supplements

One of the serious problems for athletes using dietary supplements is the risk of accidental doping. Many dietary supplements do not indicate on the label all the ingredients that are part of the product. As a result, the athlete can unconsciously accept the prohibited substance and be disqualified.

To minimize this risk, athletes follows:

  • Choose dietary supplements certified by independent organizations guaranteeing the lack of prohibited substances (for example, Informed-Sport, NSF Certified For Sport).
  • Carefully read the composition of the product and check it for the presence of prohibited substances in the lists of the World Anti -Doping Agency (WADA).
  • Consult a doctor or sports nutritionist before starting dietary supplements.

7.3. Recovery after training: which dietary supplements are useful and why

Recovery after training is an important aspect of sports training. Correctly selected dietary supplements can speed up this process and help avoid overtraining.

  • Protein: Promotes the restoration and growth of muscle tissue damaged during training.

  • BCAA: They can reduce muscle pain and accelerate recovery.

  • Electrolytes: Restore the water-salt balance, lost with later during training.

  • Carbohydrates: They make up for glycogen reserves in the muscles, providing energy for the next training.

  • Antioxidants (vitamin C, vitamin E): Protect cells from damage to free radicals formed during training.

7.4. Individual approach: how to choose a dietary supplement for your sport and purpose

The choice of dietary supplements should be individual and depend on the sport, training goals and the characteristics of the body.

  • For power sports (heavy athletics, powerlifting): Creatine, protein, BCAA.
  • For sporting endurance (running, swimming, cycling): Beta-Alanin, electrolytes, carbohydrates.
  • For command sports (football, basketball, volleyball): Protein, BCAA, electrolytes.

It is also important to take into account the goals of training: building muscle, increasing strength, increasing endurance, weight loss.

Part 8: Bades and Beauty: Myths and Industry Reality

8.1. Diet for skin, hair and nails: what manufacturers promise

The beauty industry offers a wide range of dietary supplements, promising to improve the condition of the skin, hair and nails. Manufacturers say that their products can moisturize the skin, reduce wrinkles, strengthen hair and nails, and give them shine and strength.

The most popular ingredients in such dietary supplements include:

  • Collagen: Protein, which is the main building material of the skin. It is argued that the intake of collagen inward improves skin elasticity and reduces wrinkles.

  • Hyaluronic acid: Moisturizes the skin and holds moisture.

  • Biotin (Vitamin B7): Strengthens hair and nails.

  • Vitamin C: Antioxidant, which contributes to the production of collagen.

  • Zinc: It is necessary for the health of the skin, hair and nails.

  • Selenium: Protects cells from damage by free radicals.

  • Keratin: Protein, which is the main component of hair and nails.

8.2. Is the effectiveness of dietary supplements for beauty? Scientific research

The effectiveness of dietary supplements for beauty is the subject of disputes. Many studies confirming the effectiveness of such dietary supplements are financed by the manufacturers themselves, which can affect their results.

  • Collagen: Some studies show that the intake of collagen inward can improve skin elasticity and reduce wrinkles. However, additional studies are needed to confirm these results.

  • Hyaluronic acid: There is no convincing evidence that taking hyaluronic acid inward improves the condition of the skin.

  • Biotin: Effective only with a deficiency of biotin in the body. In other cases, its intake does not have a noticeable effect on the condition of the hair and nails.

  • Vitamin C, zinc, selenium: It is necessary for the health of the skin, hair and nails, but their intake in the form of dietary supplements is effective only with a deficiency of these substances in the body.

8.3. Alternative ways of maintaining beauty: nutrition, care, lifestyle

Maintaining beauty requires an integrated approach, including proper nutrition, skin care, hair and nails, a healthy lifestyle.

  • Nutrition: A balanced diet rich in fresh vegetables, fruits, whole grain products, low -fat sources of protein and healthy fats.

  • Skin care: Proper purification, moisture and sun protection.

  • Hair care: The use of high -quality shampoos and air conditioners, a regular visit to a hairdresser.

  • Nail care: Regular manicure and pedicure, the use of moisturizers for hands and nails.

  • Healthy lifestyle: Sufficient sleep, stress management, rejection of smoking and alcohol abuse.

Part 9: Bades and weight loss: dangerous promises and real opportunities

9.1. Dietary diet: a list of popular ingredients and their action

The market for weight loss is full of products, promising a quick and easy way to get rid of excess weight. However, most of them are ineffective and can be dangerous to health.

The most popular ingredients in such dietary supplements include:

  • Green tea: Contains antioxidants and caffeine, which can contribute to fat burning.

  • Caffeine: A stimulator that increases energy and reduces appetite.

  • Sinefrin: A stimulator similar to ephedrine, which can increase metabolic rate and promote fat burning. However, Sinefrin can cause side effects, such as an increase in blood pressure and rapid heartbeat.

  • Garcinia Cambodia: Contains hydroxilimonic acid (GLK), which is allegedly blocking the enzyme involved in the synthesis of fat. However, scientific studies do not confirm the effectiveness of Garcinia of Cambodian regarding weight loss.

  • Hitosan: The fiber that binds fat in the intestines and prevents its absorption. However, chitosan can cause side effects, such as bloating and constipation.

  • L-Carnitin: It is assumed that L-carnitine contributes to

Leave a Reply

Your email address will not be published. Required fields are marked *