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Bades: What you need to know before buying
I. Definition and classification of dietary supplements:
Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes, as well as to maintain normal and restore impaired body functions. They are not drugs and are used as an auxiliary tool for maintaining health, preventing diseases and improving the quality of life.
A. Categories of Bad:
Bad can be classified according to various signs, including the composition, form of release, functional purpose and source of origin.
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By composition:
- Vitamin complexes: Contain various vitamins necessary for the normal life of the body. Examples: vitamin C, vitamin D, complex of vitamins of group B.
- Mineral complexes: They contain macro- and trace elements, such as calcium, magnesium, iron, zinc, selenium.
- Plant extracts: Contain extracts from various plants with biologically active properties. Examples: Echinacea extract, ginkgo biloba extract, milk thistle extract.
- Amino acids: Contain amino acids, construction blocks of proteins necessary for various processes in the body. Examples: glutamine, BCAA (leicin, isolecin, valin).
- Fatty acids: Contain polyunsaturated fatty acids (PNS), such as omega-3 and omega-6, necessary for the health of the cardiovascular system and brain.
- Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial bacteria in the intestines (prebiotics).
- Enzymes: Contain the enzymes necessary for splitting food and assimilation of nutrients.
- Other dietary supplements: This category includes dietary supplements containing other biologically active substances, such as antioxidants, chondroprotectors, adaptogens.
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By the form of release:
- Tablets: A solid form of release containing compressed powder or granules.
- Capsules: A solid gelatin membrane containing powder, granules or liquid.
- Powders: A dry form of release, which must be dissolved in water or other liquid before use.
- Liquids (solutions, syrups, emulsions): The liquid form of release intended for oral administration.
- Chewing pastries and marmalade: Convenient release form, especially for children.
- Bars: Release form convenient for a snack.
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For functional purpose:
- To strengthen immunity: They contain vitamins, minerals and plant extracts that contribute to the strengthening of the immune system.
- To improve digestion: Contain probiotics, prebiotics and enzymes that normalize the work of the gastrointestinal tract.
- To maintain the health of the cardiovascular system: Contain omega-3 fatty acids, antioxidants and other substances that are useful for the heart and blood vessels.
- To maintain joint health: Contain chondroprotectors, such as glucosamine and chondroitin.
- To improve cognitive functions: Contain ginkgo biloba extract, group B vitamins and other substances that improve memory and concentration.
- To increase energy and vital tone: Contain adaptogens, such as ginseng and eleutherococcus.
- For weight loss: Contain substances that contribute to a decrease in appetite and acceleration of metabolism.
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By the source of origin:
- Vegetable: Submitted from plants.
- Animals: Received from animals.
- Mineral: Received from minerals.
- Synthetic: Obtained by chemical synthesis.
- Microbial: Submitted from microorganisms.
II. Legislative regulation of dietary supplements:
The turnover of dietary supplements is regulated by the legislation of each country. In Russia, the main regulatory documents governing the production and implementation of dietary supplements include:
- Federal Law No. 29-ФЗ dated January 2, 2000 “On the quality and safety of food products”.
- Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”.
- Technical regulations of the Customs Union TR TS 022/2011 “Food products regarding its marking.”
- Sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BADs).”
A. State registration of dietary supplements:
In Russia, all dietary supplements are subject to compulsory state registration in the Federal Service for Supervision of Consumer Rights Protection and Human Blessing (Rospotrebnadzor). The registration procedure includes:
- Application of an application and the necessary documentation: The manufacturer or importer of dietary supplements submits an application and a package of documents, including the composition, specifications, technological documentation, the results of safety research and efficiency.
- Documentation examination: Rospotrebnadzor conducts an examination of the submitted documentation to assess the compliance of dietary supplements with safety and quality requirements.
- Laboratory research: Laboratory studies of dietary supplement samples are conducted to confirm the declared composition and safety.
- Issuance of a certificate of state registration: In the case of a positive conclusion from the examination and the results of laboratory tests, Rospotrebnadzor issues a certificate of state registration, which is the basis for the production and implementation of dietary supplements in Russia.
B. Requirements for the marking of dietary supplements:
The marking of the dietary supplement must comply with the requirements of the technical regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking” and contain the following information:
- Name Product: It must be indicated that this is a “biologically active food supplement.”
- Composition: A complete list of ingredients in decreasing their mass fraction.
- Food value: Information on the content of proteins, fats, carbohydrates and energy value.
- The content of biologically active substances: An indication of the number of biologically active substances in the recommended daily dose.
- Recommendations for use: Indication of the method of application, dosage and duration of admission.
- Contraindications: A list of contraindications for use.
- Best before date: A date to which the product can be consumed.
- Storage conditions: Product storage recommendations.
- Name and location of the manufacturer: Complete information about the manufacturer, including address and contact details.
- Information about state registration: The number of the certificate of state registration.
- Warning: The warning that dietary supplement is not a drug.
III. Dietary supplements selection criteria:
The choice of dietary supplements is a responsible process that requires an attentive approach and accounting for the individual characteristics of the body. It is important to consider the following criteria:
A. Purpose of application:
Determine for what purposes you plan to take dietary supplements. It is necessary to clearly understand what health problems you want to solve or what functions of the body to support. For example, if you want to strengthen immunity, you suit dietary supplements containing vitamin C, vitamin D, zinc and echinacea extract. If you want to improve digestion, you suit dietary supplements containing probiotics and prebiotics.
B. Station BAD:
Carefully study the composition of dietary supplements. Make sure that it contains the necessary biologically active substances in sufficient quantities. Pay attention to the presence of allergens and other substances that can cause undesirable reactions. Avoid dietary supplements containing artificial dyes, flavors and preservatives.
C. Manufacturer:
Choose dietary supplements from famous and reliable manufacturers with a good reputation in the market. Look for information about the manufacturer on the Internet, read customer reviews. Give preference to manufacturers who have quality certificates and comply with production standards (for example, GMP – Good Manufactoring Practice).
D. Form of release:
Choose the form of release, which is most convenient for you. It is convenient to take tablets and capsules with them, powders easily dissolve in water, and chewing loafs and marmalade like children. Consider your personal preferences and lifestyle when choosing a form of release.
E. Consumer reviews:
Read consumer reviews about dietary supplements you are going to buy. Pay attention to positive and negative reviews, as well as general trends. Remember that the reviews can be subjective, so you should not rely only on them.
F. Consultation with a doctor:
Before starting dietary supplements, it is recommended to consult a doctor. The doctor will help you determine which dietary supplements you need, given your health, age, gender and other factors. He will also be able to warn about possible contraindications and side effects.
G. Certification and Registration:
Make sure that dietary supplement has a certificate of state registration issued by Rospotrebnadzor. This confirms that the dietary supplement has passed the necessary checks and meets the requirements of safety and quality.
H. Price:
The price of dietary supplements can vary depending on the composition, manufacturer and form of release. You should not choose the cheapest dietary supplement, as it can be poor -quality or ineffective. Compare the prices of similar dietary supplements from different manufacturers and select the best option for the ratio of price and quality.
I. Place of purchase:
Buy dietary supplements only in pharmacies or specialized stores licensed to sell dietary supplements. Do not buy dietary sellers dietary supplements or on the Internet, as you run the risk of buying a fake.
IV. Risks and side effects of dietary supplements:
Despite the fact that dietary supplements are not drugs, they can cause side effects and represent certain health risks.
A. Possible side effects:
- Allergic reactions: The most common side effect of dietary supplements. Allergic reactions can appear in the form of a skin rash, itching, urticaria, Quincke’s edema and anaphylactic shock.
- Digestive problems: Some dietary supplements can cause stomach disorder, nausea, vomiting, diarrhea or constipation.
- Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
- Toxicity: In high doses, some dietary supplements can be toxic for the body.
- Influence on the hormonal background: Some dietary supplements can influence hormonal background, especially in women.
- Other side effects: Other possible side effects include headache, dizziness, fatigue, insomnia and changes in blood pressure.
B. Risk groups:
Some groups of people are more at risk of developing side effects of dietary supplements. These include:
- Pregnant and lactating women: Reception of dietary supplements during pregnancy and breastfeeding should be agreed with a doctor.
- Children: The dosage of dietary supplements for children should be strictly observed. Some dietary supplements are contraindicated in children.
- People with chronic diseases: Reception of dietary supplements in the presence of chronic diseases should be agreed with a doctor.
- People taking drugs: Bades can interact with drugs, so you need to consult a doctor before the start of the appointment.
- People with allergies: Before taking dietary supplements, it is necessary to make sure that it does not contain allergens.
C. Precautions:
- Consultation with a doctor: Before starting dietary supplements, it is recommended to consult a doctor.
- Strictly compliance with the dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage, as this can lead to side effects.
- A careful study of the composition: Carefully study the composition of dietary supplements before buying.
- Acquisition of dietary supplements in pharmacies: Buy dietary supplements only in pharmacies or specialized stores.
- Continuation of reception when side effects appear: If you notice any side effects after taking dietary supplements, immediately stop taking it and consult a doctor.
- Informing a doctor about dietary supplement: Tell the doctor that you take dietary supplements, especially if you are prescribed treatment with medicines.
V. Myths and misconceptions about dietary supplements:
Around the dietary supplements there are many myths and delusions that can mislead consumers.
A. Myth: Bad is a medicine.
Reality: Bades are not medicines. They are designed to enrich the diet and maintain health, but do not treat diseases.
B. Myth: Dietary supplements are absolutely safe.
Reality: Bades can cause side effects and interact with drugs. Before starting dietary supplements, you need to consult a doctor.
C. Myth: Bades are effective for the treatment of all diseases.
Reality: Bades cannot cure all diseases. They can be useful as an auxiliary means to maintain health and prevent diseases, but do not replace drug therapy.
D. Myth: The larger the dose of dietary supplements, the better the effect.
Reality: Exceeding the recommended dose of dietary supplements can lead to side effects and toxicity. It is necessary to strictly observe the dosage indicated on the packaging.
E. Myth: All dietary supplements are equally effective.
Reality: The effectiveness of dietary supplements depends on the composition, manufacturer, form of release and individual characteristics of the body. It is necessary to choose dietary supplements from reliable manufacturers with quality certificates.
F. Myth: Dietary supplements do not need quality control.
Reality: Bades are subject to state registration and quality control by Rospotrebnadzor.
VI. Bades and sports:
Bades are widely used in sports to increase endurance, improve recovery after training, increase muscle mass and weight loss.
A. The main types of dietary supplements for athletes:
- Protein: Basic building material for muscles. Used to increase muscle mass and recovery after training.
- Creatine: Increases strength and endurance. Helps to increase the intensity of training.
- Amino acid (BCAA): Protect muscles from destruction during training and accelerate recovery.
- Glutamine: Strengthens immunity and accelerates recovery after intense training.
- L-Carnitin: Promotes fat burning and increases endurance.
- Vitamins and minerals: It is necessary to maintain the health and normal functioning of the body.
- Energy: Contain caffeine, taurine and other substances that increase energy and concentration.
- Fathers: Contain substances that contribute to weight loss.
B. Recommendations for the use of dietary supplements in sports:
- Consultation with a coach and doctor: Before starting dietary supplements, you need to consult with the coach and doctor.
- Individual approach: The choice of dietary supplements should be individual, taking into account the goals of training, the intensity of loads and the characteristics of the body.
- Dosage compliance: Follow the recommended dosage indicated on the packaging.
- Gradual introduction to the diet: Start taking dietary supplements with small doses to evaluate tolerance.
- Combining with proper nutrition and training: Bades do not replace proper nutrition and training. They are only an addition to them.
- The choice of quality products: Choose dietary supplements from famous and reliable manufacturers.
VII. Bad for children:
Reception of dietary supplements with children require special attention and caution.
A. The need to receive dietary supplements by children:
In some cases, a dietary supplement may be useful for children:
- Deficiency of vitamins and minerals: With a deficiency of vitamins and minerals caused by unbalanced diet or diseases.
- Increased nutrient need: During the period of active growth and development, during illness or after the diseases.
- Digestive problems: In case of digestive disorders, such as dysbiosis.
- Reduced immunity: To strengthen immunity and prevention of colds.
B. Features of the use of dietary supplements by children:
- Consultation with a pediatrician: Before starting dietary supplements, you need to consult a pediatrician.
- Strict choice of dietary supplements: Choose dietary supplements designed specifically for children.
- Dosage compliance: Strictly observe the recommended dosage indicated on the packaging.
- Composition safety: Make sure that dietary supplement contains artificial dyes, flavors and preservatives.
- Accounting for the age of the child: When choosing dietary supplements, it is necessary to take into account the age of the child.
- Control over the reaction of the child: Carefully observe the reaction of the child to the dietary supplement. When side effects appear, stop taking immediately and consult a doctor.
VIII. Alternative methods of maintaining health:
In addition to dietary supplements, there are other methods of maintaining health, which can be more effective and safe:
A. Healthy nutrition:
A balanced and diverse nutrition is the basis of health. Include a sufficient amount of vegetables, fruits, whole grain products, protein and healthy fats in your diet.
B. Regular physical activity:
Regular physical activity helps strengthen the cardiovascular system, increase immunity, improve mood and reduce the risk of developing many diseases.
C. Healthy sleep:
A sufficient sleep (7-8 hours a day) is necessary to restore the body and maintain health.
D. Stress management:
Avoid stressful situations and learn to manage stress through relaxation, meditation or other techniques.
E. Refusal of bad habits:
Refuse smoking, alcohol abuse and other bad habits.
F. Regular medical examinations:
Regular medical examinations help identify diseases at an early stage and prevent their development.
IX. New trends in the development of dietary supplements:
The development of dietary supplements is a dynamically developing area in which new technologies and ingredients constantly appear.
A. Personalized dietary supplements:
Development of dietary supplements taking into account the individual characteristics of the body, such as genetic profile, state of health and lifestyle.
B. Nanotechnology:
The use of nanotechnologies to increase bioavailability and dietary supplements.
C. Probiotics of a new generation:
Development of probiotics containing new strains of bacteria with improved properties.
D. New generation prebiotics:
The development of prebiotics that stimulate the growth of beneficial bacteria in the intestines is more effective.
E. Plant extracts with high bioavailability:
The development of plant extracts with improved bioavailability, which can increase their effectiveness.
F. Using artificial intelligence:
The use of artificial intelligence to analyze data and develop new dietary supplements.
X. Conclusion:
The choice and use of dietary supplements is a responsible process that requires an attentive approach and consulting a doctor. Bades are not drugs and cannot replace full treatment. They can be useful as an auxiliary means to maintain health and prevent diseases, but only with the right choice and compliance with recommendations for use. It is important to remember that a healthy lifestyle, including a balanced diet, regular physical activity, sufficient sleep and stress control, is the basis of health and longevity.