How to choose high -quality dietary supplements: expert advice

How to choose high -quality dietary supplements: expert advice

I. Definition of dietary supplements and its place in the healthcare system

1. What is dietary supplement?

   • Bad (biologically active additive) is not a drug. This is a composition of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes.
   • Bad is not intended for the treatment of diseases. They are used to maintain health, prevention of diseases, replenish the deficiency of nutrients and improve the functional state of the body.
   • The main forms of dietary supplement release: tablets, capsules, powders, solutions, extracts, syrups, bars and others.
   • It is important to understand that dietary supplements do not undergo clinical trials similar to drugs. Their effectiveness and safety are evaluated according to a simplified scheme.

2. Legal regulation of dietary supplements in Russia.

   • The production and turnover of BADs are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and the technical regulations of the Customs Union TR TS 021/2011 “On food safety”.
   • The dietary supplement is subject to state registration in Rospotrebnadzor. During the registration, the compliance of the products with security requirements, sanitary and epidemiological standards and hygienic standards are evaluated.
   • On the package of dietary supplements, complete information about the composition, manufacturer, method of application, contraindications and expiration date should be indicated.
   • Advertising dietary supplements should be reliable and should not mislead consumers regarding the properties and efficiency of products.

3. The role of dietary supplements in maintaining health and preventing diseases.

   • Bad can be useful for replenishing the deficiency of vitamins, minerals, amino acids, fatty acids and other nutrients, which are difficult to obtain in sufficient amounts from the usual diet.
   • Some dietary supplements have antioxidant, anti -inflammatory, immunomodulating and other useful properties that can contribute to the prevention of diseases.
   • Bad can be used to improve the functional state of individual organs and systems of the body, such as digestive, cardiovascular, nervous and immune systems.
   • The use of dietary supplements should be conscious and reasonable. Before starting, it is recommended to consult a doctor or other qualified specialist.

II. Key criteria for choosing high -quality dietary supplements

1. Composition and ingredients: what should be indicated on the package.

   • Full list of ingredients: On the packaging, all dietary supplements should be indicated, both active and auxiliary, in the order of decreasing their content. Pay attention to the presence of allergens (gluten, soy, lactose, nuts, etc.).
   • The exact number of active substances: It is indicated in milligrams (mg) or micrograms (mcg) per portion. Compare this amount with recommended daily doses (RSD) or adequate levels of consumption.
   • Form of ingredients: Various forms of vitamins and minerals have different bioavailability. For example, vitamin K2 (menachinon-7) is better absorbed than vitamin K1 (phyllokhinon). Magnesium citrate is better than magnesium oxide. Look for information about bio -access forms.
   • Extract standardization: For plant dietary supplements, it is important that the extracts are standardized in terms of the content of active substances (for example, the percentage of gingolides in the extract of ginkgo bilobe). This guarantees stable quality and effectiveness of the product.
   • Lack of harmful additives: Avoid dietary supplements with artificial dyes, flavors, preservatives (especially parabens), sweeteners (aspartam, sugar) and trans-fats. Remember that the fewer additives, the better.
   • Quality certificates: The presence of conformity signs (for example, GMP, NSF, USP Verified) confirms that the product is produced in accordance with international quality and safety standards.

2. The manufacturer and reputation of the brand.

   • Explore information about the manufacturer: Reliable manufacturers publish information about their activities, production processes and quality control on their website. Check the availability of contact information and the ability to contact the company.
   • Brand reputation: Read reviews about the brand and a specific product on independent sites and forums. Pay attention to reviews about the quality of products, efficiency and side effects.
   • International standards: Give preference to manufacturers with international quality certificates (ISO, GMP, HACCP).
   • The history of the company: Companies with a long history and a positive reputation in the market are usually more reliable.
   • Check the availability of complaints and trials: Look on the Internet about possible claims to the manufacturer by consumers or regulatory authorities.

3. Certification and quality signs.

   • State registration of dietary supplements: Check the availability of a certificate of state registration of dietary supplements (SGR) on the website of Rospotrebnadzor. The SCR confirms that the product has passed the necessary checks and meets the safety requirements.
   • GMP (Good Manufacturing Practice): The GMP certificate confirms that the production of dietary supplements complies with international quality and safety standards. This guarantees that the product is produced in pure conditions, using high -quality raw materials and compliance with strict technological processes.
   • NSF International: An independent organization that tests and certification of dietary supplements. The NSF certificate guarantees that the product contains the declared ingredients in the indicated amount and does not contain harmful impurities.
   • USP Verified: Certification from US Pharmacopeia (USP) guarantees that the product meets the standards of quality, cleanliness, potency and stability.
   • Organic certificates: If you are looking for organic dietary supplements, pay attention to the availability of USDA Organic, EU Organic certificates or other recognized organic certificates.

4. The form of release and its impact on digestibility.

   • Tablets: Convenient in use, but can be more slowly absorbed due to the need for dissolution in the stomach. The tablets covered with a shell can facilitate swallowing and protect the active substances from the effects of gastric juice.
   • Capsules: Usually faster are absorbed, since gelatin or plant shell quickly dissolves in the stomach. Capsules can be solid or soft (gel). Soft gel capsules are well suited for oil solutions of vitamins and fatty acids.
   • Powders: They are quickly absorbed, as they do not require dissolution. Convenient for taking large doses or for people who are difficult to swallow tablets and capsules.
   • Liquid forms (solutions, drops, syrups): They have high bioavailability and quick assimilation. Convenient for children and people with diseases of the gastrointestinal tract.
   • Liposomal forms: Liposomes are microscopic spheres consisting of phospholipids that surround active substances and protect them from destruction in the gastrointestinal tract. Liposomal dietary supplements have high bioavailability and efficiency.
   • Sublingval forms (under the tongue): Active substances are quickly absorbed into the blood through the mucous membrane of the oral cavity, bypassing the gastrointestinal tract.

5. Price and price ratio.

   • Too low price: It may indicate the low quality of raw materials, impaired technological processes or fake.
   • Too high price: It does not always guarantee the best quality. Compare the prices of similar products of different manufacturers.
   • Composition and dosage: Evaluate the cost of active substances in terms of one portion. Pay attention to the dosage of active substances.
   • The number of servings in the package: Calculate the cost of one portion to compare the prices of different products.
   • Output form: Some forms of release (for example, liposomal) can be more expensive, but have higher bioavailability and effectiveness.
   • Reputation manufacturer: The products of well -known and trusted manufacturers can be more expensive, but also more reliable.

6. Consumer reviews and recommendations of specialists.

   • Reviews on the Internet: Read reviews about the product on the websites of online stores, forums and specialized sites with dietary supplements. Pay attention to reviews about quality, effectiveness, side effects and convenience of application.
   • Recommendations of doctors and nutritionists: Consult a doctor or nutritionist before starting to receive dietary supplements. They will help you choose the most suitable product, taking into account your individual needs and health status.
   • Specialized sites with dietary supplements: Such sites publish independent reviews and dietary supplements based on the results of laboratory research and consumer reviews.
   • Remember the subjectivity of reviews: Reviews can be subjective and depend on the individual characteristics of the body. Do not make a purchase decision only on the basis of reviews.
   • Critically evaluate the information: Do not trust blindly advertising statements and promises of manufacturers. Check information from different sources and consult with specialists.

III. Common mistakes when choosing dietary supplements and how to avoid them

1. Buying dietary supplements in unverified places (online stores, markets, etc.).

   • Risks: Fakes, poor -quality raw materials, lack of quality control, improper storage, expired shelf life.
   • Decision: Buy dietary supplements only in pharmacies, specialized stores and trusted online stores with a good reputation. Make sure that the seller has all the necessary licenses and certificates. Check the authenticity of the goods by serial number or QR code on the package.

2. Self -appointment of dietary supplements without consulting a doctor.

   • Risks: Incorrect choice of dietary supplements, overdose, interaction with drugs, deterioration in health.
   • Decision: Consult a doctor or nutritionist before starting to receive dietary supplements. They will help you determine which dietary supplements you really need, and choose the optimal dosage.

3. Belief in the miraculous properties of dietary supplements and their replacement of full treatment.

   • Risks: Lost time for the treatment of a serious disease, deterioration of health.
   • Decision: Bad are not medicines and cannot replace full treatment. Use dietary supplements only as an addition to the main treatment and on the recommendation of a doctor.

4. Ignoring contraindications and possible side effects.

   • Risks: Allergic reactions, side effects, interaction with drugs.
   • Decision: Carefully study the instructions for the use of dietary supplements and make sure that you have no contraindications for its reception. If you take any drugs, consult your doctor about possible interactions. If side effects appear, stop taking dietary supplements and consult a doctor.

5. Buying dietary supplements only on the basis of advertising and the promises of the manufacturer.

   • Risks: The acquisition of an ineffective or even harmful product.
   • Decision: Critically evaluate the advertising information and check it from other sources. Read consumer reviews, study the composition and certification of the product, consult your doctor.

IV. Review of popular groups of dietary supplements and recommendations for choosing

1. Vitamins and minerals.

   • General information: Necessary for the normal functioning of the body. The deficiency of vitamins and minerals can lead to various diseases.
   • Vitamin D: It is important for the health of bones, the immune system and the prevention of many diseases. It is recommended to choose vitamin D3 (cholecalciferol) in oil solution or capsules. The dosage is selected individually according to the results of blood tests for vitamin D.
   • Vitamin C: A powerful antioxidant is necessary for immunity and skin health. It is recommended to choose vitamin C in the form of sodium ascorbate or liposomal form.
   • B vitamins B: Important for the nervous system, energy exchange and health of the skin. It is recommended to choose a vitamin complex of group B, containing all the necessary vitamins in sufficient dosages. Pay attention to the presence of methylated forms of vitamins B12 and folic acid for better absorption.
   • Magnesium: It is necessary for the health of the nervous system, muscles and heart. It is recommended to choose magnesium in the form of citrate, glycinate or tronate.
   • Zinc: It is important for immunity, skin health and wound healing. It is recommended to choose a zinc in the form of a picoline or citrate.
   • Choice recommendations: Choose vitamins and minerals in easily digestible forms, from reliable manufacturers, indicating the exact amount of active substances. Consider your individual needs and health status. Consult a doctor to determine the necessary dosage.

2. Omega-3 fatty acids.

   • General information: It is necessary for the health of the heart, brain and joints. Omega-3 fatty acids (EPK and DGK) have anti-inflammatory properties and contribute to a decrease in blood cholesterol.
   • Source: Fish oil, crill oil, algae. Fish oil is the most common and affordable source of omega-3 fatty acids. Crile oil contains omega-3 fatty acids in phospholipid form, which improves their digestibility. Algae are a vegan source of omega-3 fatty acids.
   • Content of EPK and DGK: Pay attention to the content of EPK and DGC in one portion. To maintain heart health, it is recommended to take at least 500 mg of EPK and DGK per day.
   • Purity: Choose products that have been cleaned of heavy metals and other pollution. Make sure the product meets the safety requirements.
   • Output form: Capsules, liquid fish oil. Capsules are convenient to use and do not have a fish smell. Liquid fish oil can be a more economical option.
   • Choice recommendations: Choose omega-3 fatty acids from reliable manufacturers, with a high content of EPC and DGK, which have undergone pollution. Consider the source of omega-3 fatty acids depending on your preferences.

3. Probiotics and prebiotics.

   • General information: It is necessary for the health of the intestines and the immune system. Probiotics are living microorganisms that benefit health. Prebiotics are substances that stimulate the growth and activity of beneficial bacteria in the intestines.
   • The number of bacteria (COU): Pay attention to the number of colony -forming units (CFUs) in one portion. It is recommended to choose products containing at least 1 billion.
   • A variety of strains: Choose products containing various probiotics strains, such as Lactobacillus and Bifidobacterium.
   • Resistance to the acidic environment of the stomach: Make sure that probiotics are resistant to the acidic environment of the stomach so that they can reach the intestines alive.
   • Prebiotics: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state). Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines.
   • Choice recommendations: Choose probiotics from reliable manufacturers, with a high amount, a variety of strains and resistance to the acidic environment of the stomach. Consider the possibility of taking probiotics along with prebiotics to enhance their effect.

4. Plant extracts (ginseng, ginkgo biloba, turmeric, etc.).

   • General information: They have various useful properties, such as antioxidant, anti -inflammatory, immunomodulating and adaptogenic.
   • Standardization: It is important that plant extracts are standardized by the content of active substances. This guarantees stable quality and effectiveness of the product.
   • Dosage: Follow the recommended dosage indicated on the packaging.
   • Interaction with drugs: Some plant extracts can interact with drugs. Consult a doctor if you take any medicine.
   • Choice recommendations: Choose plant extracts from reliable manufacturers standardized in terms of the content of active substances. Consider your individual needs and health status. Consult a doctor to find out which plant extracts are suitable for you.

V. An individual approach to the choice of dietary supplement

1. Determination of individual needs and goals.

   • Age: The needs for nutrients are changing with age.
   • Floor: Men and women have different needs for nutrients.
   • Health status: The presence of chronic diseases can affect the needs for nutrients.
   • Life: The level of physical activity, diet and bad habits affect the needs for nutrients.
   • Goals: Maintaining health, prevention of diseases, improving the functional state of the body.

2. Consultation with a doctor or other qualified specialist.

   • Assessment of health: The doctor can evaluate your health status and identify possible nutrient deficits.
   • Recommendations for the choice of dietary supplements: The doctor may recommend that you have certain dietary supplements, taking into account your individual needs and health status.
   • Prevention of interaction with drugs: The doctor can evaluate the possible interactions of dietary supplements with the drugs that you take.

3. Blood test and other laboratory tests.

   • Determination of a deficiency of nutrients: A blood test can help identify a deficiency of vitamins, minerals and other nutrients.
   • Assessment of the function of organs and systems: Laboratory studies can help evaluate the function of organs and systems of the body and identify possible disorders.

4. Careful observation of the body’s reaction to dietary supplement.

   • Evaluation of effectiveness: Evaluate how effective dietary supplement helps you achieve your goals.
   • Identification of side effects: Carefully monitor the reaction of the body to the intake of dietary supplements and identify possible side effects.
   • Dosage correction: If necessary, adjust the dosage of dietary supplements under the supervision of a doctor.

VI. Dad storage: how to maintain their quality and efficiency

1. Compliance with the recommendations of the manufacturer.

   • Storage temperature: Most dietary supplements should be stored at room temperature (15-25 ° C).
   • Humidity: Avoid storage of dietary supplements in places with high humidity.
   • Protection from the world: Keep a dietary supplement in a dark place protected from direct sunlight.
   • Best before date: Do not take dietary supplement with an expired shelf life.

2. Using original packaging.

   • Environmental protection: Original packaging provides protection for dietary supplements from the effects of moisture, light and air.

3. Storage inaccessible to children.

   • Prevention of accidental use: Keep dietary supplements in no way for children to prevent accidental use.

4. Avoiding temperature drops.

   • Preservation of stability: Avoid sharp temperature changes when storing dietary supplements.

5. Checking the appearance and smell of the product before use.

   • Identification of signs of damage: Before taking dietary supplement, check their appearance and smell. If you notice any signs of damage, do not take the product.

VII. Conclusion: a responsible approach to choosing and using dietary supplements

1. Bad is not a panacea, but a tool for maintaining health.
2. The choice of dietary supplements should be conscious and reasonable.
3. Consultation with a specialist is an important step towards the right choice.
4. Responsible use of dietary supplements is the key to health and well -being.

This extensively detailed and structured article provides comprehensive guidance on selecting high-quality dietary supplements (БАДs). It covers essential aspects ranging from understanding what БАДs are and their legal framework in Russia, to providing specific advice on evaluating ingredients, manufacturers, certifications, and different forms of БАДs. It addresses common mistakes, offers recommendations for popular types of БАДs, emphasizes the importance of personalized approaches, and even details proper storage practices. The article uses clear and accessible language while maintaining a high level of detail and expertise.