Natural dietary supplements: advantages and disadvantages

Natural dietary supplements: advantages and disadvantages

I. What are dietary supplements and their natural origin

Biologically active additives (dietary supplements) are concentrated sources of food substances designed to supplement the diet. They are not medicines and are not intended for the treatment of diseases. However, they can have a positive effect on health, replenishing the deficiency of the necessary elements and maintaining the normal functioning of the body.

Natural dietary supplements, unlike synthetic ones, are made from natural sources: plants, animals, minerals and microorganisms. This means that their active components are extracted directly from these sources, undergoing minimal processing. Such processing is usually limited to drying, grinding, extraction and capsulation. Supporters of natural dietary supplements often claim that they are better absorbed by the body and have less side effects than synthetic analogues.

II. Classification of natural dietary supplements in composition and action

Natural dietary supplements are divided into several categories depending on their composition and basic action:

• Vitamin dietary supplements: Contain one or more vitamins necessary for normal metabolism, maintaining immunity and general health. Examples: vitamin C of rosehips, vitamin D3 from lanolin (sheep’s wool), a complex of group B vitamins from yeast.

• Mineral dietary supplements: Provide the body with the necessary minerals involved in the formation of bones, regulation of the water-salt balance, maintaining the nervous system and other important functions. Examples: calcium from bones of marine animals, magnesium from sea water, iron from plant sources (for example, spinach).

• Plant dietary supplements: They consist of extracts, powders or oils of various plants with healing properties. Their action can be aimed at strengthening immunity, improving digestion, reducing stress, normalization of sleep and other aspects of health. Examples: Echinacea for strengthening immunity, chamomile to calm, St. John’s wort to improve mood, milk thistle to support the liver.

• Bades based on beekeeping products: Contain honey, propolis, royal milk, perga and other products produced by bees. They are rich in vitamins, minerals, amino acids and other useful substances, have antioxidant, anti -inflammatory and general strengthening properties.

• Bades based on marine products: Contain extracts of seaweed, fish, mollusks and other marine organisms. They are a source of omega-3 fatty acids, iodine, collagen and other valuable substances necessary for the health of the heart, brain, joints and skin. Examples: fish oil, spirulina, chlorella.

• Probiotics and prebiotics: Probiotics are living microorganisms, which, when entering the intestine, have a positive effect on the microflora. Prebiotics are substances that serve as food for beneficial bacteria in the intestines, stimulating their growth and activity. Together they support the health of the digestive system and strengthen immunity. Examples: lactobacteria, bifidobacteria, inulin, fruitoligosaccharides.

• Amino acid complexes: They contain essential amino acids that the body cannot synthesize independently and should receive from food. Amino acids are necessary for the construction of proteins, hormones, enzymes and other important molecules.

III. Advantages of natural dietary supplements

Natural dietary supplements have a number of advantages compared to synthetic analogues:

• Higher bioavailability: The body more easily assimilates substances obtained from natural sources, since they have a more natural structure and composition. Enzymes and transport systems of the body recognize and absorb these substances better.

• Comprehensive impact: Natural dietary supplements often contain not only one active substance, but also a whole complex of biologically active compounds that act synergically, enhancing the beneficial effect. For example, rosehip extract contains not only vitamin C, but also flavonoids, carotenoids and other antioxidants.

• Less side effects: In general, natural dietary supplements are considered safer than synthetic medicines. However, it is important to observe the recommended dosages and take into account individual tolerance.

• Environmental friendliness: The production of natural dietary supplements is usually more environmentally friendly than the production of synthetic drugs, since it does not require the use of complex chemical processes and a large amount of energy. Many companies that produce natural dietary supplements adhere to the principles of sustainable development and use organic raw materials.

• Support for traditional medicine: Many natural dietary supplements are based on traditional knowledge about the healing properties of plants and other natural substances that have been used in folk medicine for many centuries.

IV. Disadvantages of natural dietary supplements

Despite numerous advantages, natural dietary supplements also have their drawbacks:

• Unstable composition: The content of active substances in natural dietary supplements can vary depending on the season, place of growth, storage conditions and other factors. This makes it difficult to standardize and ensure the constant quality of products.

• Possibility of falsification: The dietary supplement market is less regulated than the drug market, which creates opportunities for falsification and sale of low -quality products. Unscrupulous manufacturers can add cheap ingredients to dietary supplements, replace expensive components with cheaper analogues or even add prohibited substances.

• Interaction with drugs: Natural 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.

• Allergic reactions: Some people can be allergic to components of natural dietary supplements, especially plant extracts, beekeeping products and marine products.

• Lack of strict clinical research: Unlike drugs, natural dietary supplements do not undergo strict clinical studies confirming their effectiveness and safety. Most studies on dietary supplements are observant or conducted in small groups of people.

• High price: Some natural dietary supplements can be quite expensive, especially those made from rare or inaccessible sources.

V. Criteria for choosing high -quality natural dietary supplements

When choosing natural dietary supplements, the following criteria must be taken into account:

• Manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation in the market and comply with quality standards.

• Certification: Pay attention to the availability of quality certificates confirming that the dietary supplement meets the safety requirements and contains the declared amount of active substances. Different countries have their own dietary supplements certification systems.

• Composition: Carefully study the composition of the dietary supplement, make sure that it contains only natural ingredients and does not contain artificial dyes, flavors, preservatives and other harmful substances.

• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage, as this can lead to side effects.

• Best before date: Check the expiration date of the dietary supplement before buying. Do not use dietary supplements with an expired expiration date.

• Output form: Choose a dietary supplement release form, which is most convenient for you: capsules, tablets, powder, liquid.

• Reviews: Read the reviews of other buyers about the dietary supplement to find out about their experience.

• Consultation with a doctor: Before taking dietary supplements, be sure to consult a doctor, especially if you have any diseases or take medications.

VI. Natural dietary supplements for various purposes

• To strengthen immunity: Echinacea, vitamin C (from rosehips, acornoles), zinc, propolis, ginseng.

• To improve digestion: Probiotics (lactobacteria, bifidobacteria), prebiotics (inulin, fruitoligosaccharides), fiber, artichoke extract, enzymes.

• To maintain heart health: Omega-3 fatty acids (fish oil, linseed oil), coenzyme Q10, magnesium, potassium, hawthorn.

• To improve brain function: Omega-3 fatty acids, ginkgo biloba, lecithin, B vitamins B.

• For joint health: Glucosamine, chondroitin, collagen, hyaluronic acid, curcumin.

• To improve the condition of the skin, hair and nails: Biotin, collagen, vitamins A, E, C, zinc, selenium.

• To normalize sleep: Melatonin, valerian, chamomile, magnesium.

• To reduce stress: Magnesium, vitamins of group B, L-dean, Rodiola pink.

• To increase energy and endurance: Ginseng, Eleutherococcus, Guarana, L-Carnitine.

VII. Security issues and side effects

Despite the fact that natural dietary supplements are considered relatively safe, they can cause side effects in some people. The most common side effects include:

• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.

• Digestive disorders: Nausea, vomiting, diarrhea, constipation, bloating.

• Headache, dizziness: They can be caused by some plant dietary supplements, such as ginseng and guarana.

• Improving blood pressure: It can be caused by some dietary supplements containing caffeines or other stimulants.

• Interaction with drugs: It can lead to increased or weakening of the action of drugs, as well as to the occurrence of undesirable side effects.

It is important to remember that even natural substances can be dangerous in large doses. Therefore, it is necessary to strictly observe the recommended dosages and not self -media.

VIII. Legal regulation of dietary supplements in different countries

Legal regulation of dietary supplements differs in different countries. In some countries, for example, in the USA, dietary supplements are regulated as food, and not as medicines. This means that they do not undergo strict clinical studies and do not require approval of regulatory authorities before entering the market. In other countries, for example, in Europe, dietary supplements are regulated more strictly and must comply with certain safety and quality requirements.

In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and sanitary rules and norms (SanPiN). Bades are subject to state registration, which confirms their compliance with security requirements.

IX. The role of dietary supplements in the prevention of diseases

Natural dietary supplements can play an important role in the prevention of various diseases. They can help replenish the deficiency of the necessary nutrients, strengthen immunity, protect the body from free radicals and reduce the risk of chronic diseases.

For example, the intake of vitamin D can help prevent the development of osteoporosis, and taking omega-3 fatty acids can reduce the risk of developing cardiovascular diseases. Probiotic intake can help improve digestion and strengthen immunity.

However, it is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. They should only be used as an addition to a balanced diet and regular physical exercises.

X. The future of the natural dietary supplement market

The natural dietary supplement market continues to grow and develop. Consumer interest in a healthy lifestyle and natural products is growing. New technologies for the production and extraction of biologically active substances are developing. New studies appear confirming the effectiveness and safety of natural dietary supplements.

It is expected that in the future the market of natural dietary supplements will be characterized by the following trends:

• The increase in demand for personalized dietary supplements: Consumers will be increasingly interested in dietary supplements that are adapted to their individual needs and characteristics of the body.

• Office of online sales: The Internet will become the main channel of sales of dietary supplements, as it is convenient and allows consumers to compare prices and choose products.

• Tightening of regulation: Governments will pay more and more attention to regulating the market of the baskets in order to ensure the safety and quality of products.

• Research development: New clinical studies will be conducted that confirm the effectiveness and safety of natural dietary supplements.

• Innovation in production: New technologies for the production and extraction of biologically active substances will be developed, allowing to obtain better and effective dietary supplements.

In general, the future of the natural dietary supplement market looks promising. Natural dietary supplements will play an increasingly important role in maintaining health and preventing diseases. It is important to choose quality products from trusted manufacturers and consult a doctor before starting dietary supplements.