Natural dietary supplements: myths and reality

Natural dietary supplements: myths and reality

Section 1: What is natural dietary supplements? Definition, classification and regulation

Natural biologically active additives (dietary supplements) are concentrated sources of nutrients and other substances designed to supplement the diet. They are not medicines and are not intended for the treatment, diagnosis or prevention of diseases. Their goal is to replenish the deficiency of certain elements, to maintain the normal functioning of the body and improve the general health of health.

Definition and composition:

The naturalness of the dietary supplement implies that their ingredients are obtained from natural sources, such as plants, animals, minerals or microorganisms. However, the degree of processing of these ingredients may vary. Some dietary supplements contain minimally processed whole products, while others include extracts, isolates or synthetic analogues of natural components.

The composition of natural dietary supplements is extremely diverse and depends on their purpose. The most common categories include:

• Vitamins: Organic compounds necessary for various biochemical processes in the body. Examples: vitamin C, vitamin D, B vitamins B.
• Minerals: Inorganic substances that play an important role in maintaining the health of bones, the nervous system and other functions. Examples: calcium, magnesium, iron, zinc.
• Plant extracts: Concentrated hoods from various parts of plants, with certain biologically active properties. Examples: Echinacea extract, green tea extract, ginkgo biloba extract.
• Amino acids: Building blocks of proteins necessary for the growth, restoration and maintenance of fabrics. Examples: L-Arginine, L-glutamine, BCAA.
• Probiotics: Living microorganisms, which when used in sufficient quantities have a favorable effect on health, especially on intestinal microflora. Examples: Lactobacillus, Bifidobacterium.
• Fatty acids: Necessary for the health of the heart, brain and general well -being. Examples: Omega-3, Omega-6, Omega-9.
• Antioxidants: Substances that help protect the cells from damage by free radicals. Examples: vitamin E, selenium, coenzyme Q10.
• Enzymes: Biological catalysts that accelerate chemical reactions in the body. Examples: amylase, protease, lipase.

Classification of dietary supplements:

Classification of dietary supplements can be based on various criteria, including:

• Output form: Tablets, capsules, powders, liquids, chewing sweets.
• Composition: Monocomponent (contain only one active ingredient) or multicomponent (contain several active ingredients).
• Purpose: To strengthen immunity, to improve digestion, to maintain heart health, to increase energy, etc.
• The origin of the ingredients: Vegetable, animals, mineral, microbial.

Bad regulation:

The regulation of dietary supplements varies depending on the country. In most countries, including Russia, dietary supplements are not subject to such strict control as drugs. This means that manufacturers are not required to provide evidence of the efficiency and safety of their products before they are putting on the market. However, they must comply with certain rules regarding labeling, composition and production.

In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Rospotrebnadzor registers dietary supplements and monitors compliance with sanitary and epidemiological requirements.

It is important to note that Bad registration does not mean that it is effective or safe. This only means that it meets the requirements for the composition and marking.

Consumers should be careful when choosing dietary supplements and give preference to products of famous and reliable manufacturers with a good reputation. It is also recommended to consult a doctor or other qualified specialist before taking any dietary supplements.

Section 2: Myths about natural dietary supplements

Myths surrounding natural dietary supplements often distort their real role and possibilities, misleading consumers. Consideration of the most common myths will form a more objective idea of these products.

Myth 1: “Natural means safe and effective.”

This is perhaps the most common and dangerous myth. The natural origin of the ingredient does not guarantee its safety or effectiveness. Many natural substances, such as some mushrooms or plants, can be poisonous or allergic reactions. In addition, even safe natural ingredients can interact with medicines or be contraindicated in certain diseases.

As for the effectiveness, the statements of the benefits of databases are often based on insufficient or inaccurate scientific data. Many studies are conducted in small groups of people or have methodological disadvantages. It is important to critically evaluate the information and not rely solely on marketing statements.

Myth 2: “Dietary dietary supplements can replace medicines.”

Bades are not intended for the treatment of diseases and cannot replace a complete drug therapy prescribed by a doctor. They can be a useful addition to treatment, but only on the recommendation of a specialist. Self -medication of serious diseases using dietary supplements can lead to a deterioration in the condition and delay in the necessary treatment.

Myth 3: “The more, the better.”

An increase in dosage of dietary supplements does not always lead to an increase in its effect. On the contrary, the excess of the recommended dose can be dangerous and cause side effects. For example, an excess of vitamins A and D can lead to toxic reactions. It is important to strictly comply with the recommendations for the use indicated on the packaging and consult a doctor regarding the optimal dosage.

Myth 4: “Dietary dietary supplements undergo strict quality control.”

Unlike drugs, dietary supplements are not subject to the same strict quality control. Manufacturers are not required to provide evidence of the efficiency and safety of their products before it was putting on the market. This means that the composition of the dietary supplement may not correspond to the declared on the label, and the product may contain impurities or pollutants.

Consumers should give preference to Badam of famous and reliable manufacturers with quality certificates and a good reputation. It is also useful to verify information about the manufacturer and product in independent sources.

Myth 5: “Bades are a divorce for money.”

Not all dietary supplements are useless. Some of them can really have a positive effect on health, especially with a deficiency of certain nutrients or in the presence of certain diseases. However, it is important to understand that dietary supplements are not a miraculous means and cannot solve all health problems.

The effectiveness of the dietary supplement depends on many factors, including the composition, dosage, the quality of the ingredients, the individual characteristics of the body and the presence of concomitant diseases. Before starting a dietary supplement, it is recommended to consult a doctor or other qualified specialist to make sure his need and security.

Myth 6: “All dietary supplements are the same.”

This is wrong. There is a huge variety of dietary supplements that differ in composition, form of release, manufacturer and price. The quality of ingredients, production technologies and quality control can differ significantly among different manufacturers.

The choice of dietary supplements should be based on individual needs and characteristics of the body. Do not choose the cheapest or most advertised product. It is important to study the composition, read reviews and consult a specialist.

Myth 7: “Dietary dietary supplements have no side effects.”

Like any other substances, dietary supplements can cause side effects, especially when the recommended dose is exceeded or in the presence of individual intolerance. Some dietary supplements can interact with medicines, enhancing or weakening their effect.

Before taking a dietary supplement, you must carefully study the instructions and consult a doctor, especially if you take any medicine or have chronic diseases.

Myth 8: “Dietary supplements are a panacea from all diseases.”

Bades are not panacea and cannot cure all diseases. They can be a useful addition to treatment, but only on the recommendation of a specialist. Self -medication of serious diseases using dietary supplements can lead to a deterioration in the condition and delay in the necessary treatment.

Myth 9: “If dietary supplements are sold in a pharmacy, then it is effective and safe.”

Bad sale in a pharmacy is not a guarantee of its effectiveness and safety. Pharmacies are required to comply with certain rules for storing and implementing dietary supplements, but they are not responsible for their composition and action.

Consumers should be careful when choosing dietary supplements and in a pharmacy. It is important to study the composition, read reviews and consult a specialist.

Myth 10: “Natural dietary supplements are suitable for everyone.”

Natural dietary supplements are not suitable for everyone. Some people may have individual intolerance or allergies to certain ingredients. Some dietary supplements can be contraindicated during pregnancy, breastfeeding or in the presence of certain diseases.

Before taking the dietary supplement, you need to consult a doctor, especially if you are pregnant, breastfeed or have chronic diseases.

Section 3: Reality about natural dietary supplements: when they can be useful

Despite numerous myths surrounding natural dietary supplements, they can really be useful in certain situations. It is important to understand when and to whom they can benefit, and use them consciously and responsibly.

Situations when dietary supplements can be useful:

• Nutrient deficiency: Bades can help replenish the deficiency of vitamins, minerals and other necessary nutrients, which can occur due to malnutrition, diseases, pregnancy or taking some drugs. For example, the intake of vitamin D can be useful to people living in the northern regions with a lack of sunlight.
• Certain health states: Some dietary supplements can have a positive effect on health in certain conditions, such as osteoporosis, arthritis, cardiovascular diseases and digestive disorders. For example, taking calcium and vitamin D can help strengthen the bones and prevent osteoporosis.
• Support for the immune system: Some dietary supplements, such as vitamin C, zinc and echinacea, can help strengthen the immune system and increase the body’s resistance to infections. However, it is important to understand that dietary supplements are not a replacement for vaccination or other preventive measures.
• Improving sports results: Some dietary supplements, such as creatine, BCAA and protein, can help improve sports results, increase muscle mass and accelerate recovery after training. However, it is important to use them in combination with proper nutrition and training.
• Reduction of risk of chronic diseases: Some dietary supplements, such as omega-3 fatty acids and antioxidants, can help reduce the risk of chronic diseases, such as cardiovascular diseases, cancer and diabetes. However, it is important to understand that dietary supplements are not panacea and cannot be guaranteed to prevent the development of these diseases.
• Support for health in old age: With age, the body needs more certain nutrients. Bades can help make up for the deficiency of these substances and maintain health and activity in old age. For example, the intake of vitamin B12 can be useful to older people who have violated its assimilation.
• During pregnancy and breastfeeding: During pregnancy and breastfeeding, the body’s need in certain nutrients increases significantly. Bades can help replenish the deficiency of these substances and ensure the normal development of the child. However, the intake of dietary supplements during pregnancy and breastfeeding should be carried out only on the recommendation of a doctor.
• Vegetarianism and veganism: Vegetarians and vegans can experience a deficiency of certain nutrients, such as vitamin B12, iron, calcium and zinc. Bades can help replenish this deficit and provide good nutrition.

To whom dietary supplements can be useful:

• People with a deficiency of nutrients: Confirmed by laboratory analyzes.
• People with certain diseases: On the recommendation of a doctor.
• Pregnant and lactating women: On the recommendation of a doctor.
• VegetarianCam and Veganam: To make up for a deficiency of certain nutrients.
• Older people: To maintain health and activity.
• Athletes: To improve sports results and recovery after training.

Important factors that should be taken into account when choosing dietary supplements:

• Composition: Carefully study the composition of the dietary supplement and make sure that it contains the nutrients you need in sufficient dosage.
• Manufacturer: Give preference to the dietary supplements of famous and reliable manufacturers with quality certificates and good reputation.
• Output form: Choose the form of release, which is most convenient and easily absorbed to you.
• Dosage: Strictly follow the recommendations for the use specified on the packaging.
• Interaction with drugs: Consult a doctor if you take any medicine to make sure that dietary supplements will not interact with them.
• Side effects: Carefully study the information about the possible side effects of dietary supplements.
• Individual characteristics of the body: Consider your individual characteristics of the body, such as age, gender, state of health and the presence of allergies.
• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplements.

Section 4: How to choose natural dietary supplements: Practical tips

The choice of natural dietary supplements is a responsible process that requires an attentive approach and critical thinking. Following the tips below, you can make a conscious choice and avoid disappointments.

1. Define your needs:

Before you go to a pharmacy or online store, clearly determine why you need dietary supplements. What goals do you pursue? Do you want to make up for a deficiency of certain nutrients, strengthen immunity, improve sports results or maintain health in certain conditions?

Based on your own purposes, make a list of the ingredients you need. For example, if you want to strengthen immunity, you may need vitamin C, zinc and echinacea. If you are a vegetarian or vegan, you may need vitamin B12, iron and calcium.

2. Consult a doctor or other qualified specialist:

Consultation with a doctor or other qualified specialist is the most important step when choosing dietary supplements. The doctor will be able to evaluate your health status, determine if you have a shortage of any nutrients, and recommend you suitable dietary supplements in the necessary dosage.

The doctor will also be able to warn you about the possible side effects and the interaction of dietary supplements with the medicines that you take.

3. Study the composition of the dietary supplement:

Carefully study the composition of the dietary supplement indicated on the label. Pay attention to the following factors:

• List of ingredients: Make sure that the dietary supplement contains the ingredients you need in a sufficient dosage.
• Form of ingredients: Some forms of ingredients are better absorbed than others. For example, vitamin D3 is better absorbed than vitamin D2.
• The presence of allergens: Make sure that the dietary supplement does not contain the ingredients that you are allergic to.
• Availability of additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other unnecessary additives.

4. Choose dietary supplements of famous and reliable manufacturers:

Give preference to the dietary supplements of famous and reliable manufacturers with quality certificates and good reputation. Study information about the manufacturer on his website and in independent sources.

Pay attention to the following factors:

• Reputation manufacturer: Read reviews about the manufacturer on the Internet.
• Quality certificates: Make sure that the manufacturer has quality certificates confirming the compliance of its products with safety and quality requirements.
• Quality control: Find out how the manufacturer controls the quality of his products.

5. Check the information about the diet in independent sources:

Do not trust blindly information provided by the manufacturer of Bad. Check information about the dietary supplement in independent sources, such as scientific articles, reviews and reviews.

Pay attention to the following factors:

• Scientific research: Study scientific research confirming the effectiveness and safety of ingredients contained in the dietary supplement.
• Reviews: Read Bad reviews written by independent experts.
• Reviews: Read the reviews of other consumers who used this dietary supplement.

6. Pay attention to the form of release:

Choose a dietary supplement release form, which is most convenient for you and easily absorbed. Bades are produced in various forms, such as tablets, capsules, powders, liquids and chewing sweets.

Pay attention to the following factors:

• Convenience of application: Choose the form of release that it is convenient for you to take.
• Absorption: Some forms of release are better absorbed than others. For example, liquid forms are absorbed faster than tablets.
• Taste: If you are sensitive to taste, choose dietary supplements without taste or with a pleasant taste.

7. Compare prices:

Compare dietary supplements from different manufacturers. The price of dietary supplements can depend on many factors, such as the quality of ingredients, production technology, the reputation of the manufacturer and the form of release.

Do not choose the cheapest dietary supplement. The quality of cheap dietary supplements can be low.

8. Follow the recommendations for use:

Strictly follow the recommendations for the use specified on the package of the dietary supplement. Do not exceed the recommended dosage.

If you have any side effects after taking Bad, stop taking it and consult a doctor.

9. Be real:

Do not expect miracles from dietary supplements. Bades are not a panacea for all diseases. They can be a useful addition to a healthy lifestyle, but cannot replace full nutrition, regular physical exercises and timely seeking a doctor.

Section 5: The most common natural dietary supplements and their use

Consider some of the most popular natural dietary supplements, their estimated beneficial properties and possible risks. It is important to remember that the information presented below is an introductory nature and does not replace the consultation with the doctor.

1. Vitamin C (ascorbic acid):

• The alleged beneficial properties: Strengthening the immune system, antioxidant protection, support for skin health, acceleration of wound healing.
• Application: Prevention and treatment of colds, support for immunity, improving the condition of the skin.
• Possible risks: Gastrointestinal disorders (at high doses), interaction with some drugs.

2. Vitamin D:

• The alleged beneficial properties: Maintaining the health of bones and teeth, strengthening the immune system, improving mood, reducing the risk of developing certain diseases.
• Application: Prevention and treatment of vitamin D deficiency, support of bone health, strengthening immunity.
• Possible risks: An overdose can lead to toxicity, interaction with some drugs.

3. Omega-3 fatty acids (fish oil):

• The alleged beneficial properties: Maintaining the health of the heart and blood vessels, reducing triglycerides, improving cognitive functions, anti -inflammatory effects.
• Application: Prevention of cardiovascular diseases, improvement of cognitive functions, reduction of inflammation.
• Possible risks: Fish taste, gastrointestinal disorders, interaction with anticoagulants.

4. Probiotics:

• The alleged beneficial properties: Maintaining the health of intestinal microflora, improving digestion, strengthening the immune system.
• Application: Treatment and prevention of dysbiosis, improvement of digestion, strengthening immunity.
• Possible risks: Gastrointestinal disorders (at the beginning of the reception).

5. Magnesium:

• The alleged beneficial properties: Maintaining the health of the nervous system, reducing blood pressure, improving sleep, strengthening bones.
• Application: Removing stress, improving sleep, reducing blood pressure, strengthening bones.
• Possible risks: Gastrointestinal disorders (at high doses), interaction with some drugs.

6. Calcium:

• The alleged beneficial properties: Maintaining the health of bones and teeth, reducing the risk of osteoporosis.
• Application: Prevention and treatment of osteoporosis, support for bone health.
• Possible risks: Constipation, interaction with some drugs.

7. Iron:

• The alleged beneficial properties: Prevention and treatment of iron deficiency anemia.
• Application: Treatment of iron deficiency anemia.
• Possible risks: Constipation, gastrointestinal disorders, interaction with some drugs.

8. Zinc:

• The alleged beneficial properties: Strengthening the immune system, supporting skin health, acceleration of wound healing.
• Application: Support for immunity, improving the condition of the skin, acceleration of wound healing.
• Possible risks: Gastrointestinal disorders (at high doses), interaction with some drugs.

9. Social About:

• The alleged beneficial properties: Strengthening the immune system, prevention and treatment of colds.
• Application: Prevention and treatment of colds.
• Possible risks: Allergic reactions, interaction with some drugs.

10. Ginkgo Biloba:

• The alleged beneficial properties: Improving cognitive functions, improving blood circulation.
• Application: Improving memory and concentration, improving blood circulation.
• Possible risks: Headache, dizziness, interaction with anticoagulants.

It is important to remember:

• Before taking any dietary supplements, you need to consult a doctor.
• Bades are not a replacement for good nutrition and a healthy lifestyle.
• Bades can interact with medicines.
• Strictly follow the recommendations for the use specified on the package of the dietary supplement.
• If you have any side effects after taking Bad, stop taking it and consult a doctor.

Section 6: Safety of natural dietary supplements: possible risks and precautions

Despite natural origin, dietary supplements are not always safe and can represent certain health risks. It is important to know about possible side effects, interaction with drugs and other warnings.

Possible risks:

• Side effects: Like any other substances, dietary supplements can cause side effects. The most common side effects include gastrointestinal disorders (nausea, vomiting, diarrhea, constipation), headache, dizziness, skin rashes and allergic reactions.
• Interaction with drugs: Bades can interact with medicines, enhancing or weakening their effect. This can lead to serious health consequences. For example, vitamin K can reduce the effectiveness of anticoagulants, and St. John’s wort can reduce the effectiveness of antidepressants.
• The inconsistency of the composition: The composition of the dietary supplement may not match the stated on the label. Some dietary supplements may contain impurities, pollutants or not indicated ingredients.
• Overdose: Exceeding the recommended dosage of dietary supplements can be dangerous and cause toxic reactions. For example, an overdose of vitamin A can lead to damage to the liver, and an overdose of iron can lead to poisoning.
• Allergic reactions: Some people may have allergies to certain ingredients contained in dietary supplements. Allergic reactions can appear in the form of skin rashes, itching, edema, difficulty breathing and even anaphylactic shock.
• Risk for certain population groups: Some dietary supplements can be contraindicated in pregnant and nursing women, children, older people and people with certain diseases.

Praises:

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your health status, determine if you have contraindications for the reception of Bad, and recommend you a suitable dosage.
• Tell the doctor about all the medicines that you take: Bades can interact with medicines. Tell the doctor about all the medicines that you take so that he can evaluate the risk of interaction.
• Choose dietary supplements of famous and reliable manufacturers: Give preference to the dietary supplements of famous and reliable manufacturers with quality certificates and good reputation.
• Carefully study the label: Carefully study the Bad label before buying it. Pay attention to the composition, dosage, contraindications and possible side effects.
• Do not exceed the recommended dosage: Do not exceed the recommended dosage of dietary supplements. Exceeding the dosage may be dangerous.
• Pay attention to side effects: If you have any side effects after taking Bad, stop taking it and consult a doctor.
• Keep dietary supplements in no way for children: Bades can be dangerous for children. Keep them in no way for children.
• Do not use dietary supplements to treat serious diseases: Bades are not a replacement for medicines. Do not use them to treat serious diseases.
• Be careful with online stores: When buying dietary supplements in online stores, be careful. Make sure that the online store is reliable and has a good reputation.
• Do not believe loud promises: Do not believe loud promises of the miraculous properties of dietary supplements. Bades are not a panacea for all diseases.
• Report side effects: If you have side effects after taking Bad, inform Roszdravnadzor about it.

Section 7: Natural Bades and Sports: Support for performance and recovery

Natural dietary supplements are popular among athletes and people leading an active lifestyle, due to their potential ability to maintain physical performance, accelerate restoration after training and improve the general health of health. However, it is important to understand which additives are really effective and safe, and how to use them correctly.

Dietary supplements to support performance:

• Creatine: One of the most studied and effective sports additives. Creatine increases phosphocratin reserves in the muscles, which allows you to improve strength and power during high -intensity training.
• Beta-Alanine: The amino acid that increases the level of carnosine in the muscles, thereby buffering lactic acid and reducing muscle fatigue.
• Caffeine: A stimulator that improves concentration reduces pain perception and increases physical endurance.
• L-Carnitin: An amino acid that helps transport fatty acids to mitochondria for use as energy.
• Beetroot juice/beet extract: Contains nitrates that improve blood circulation and increase endurance.

Bad for recovery:

• BCAA (branched amino acids): Leucin, isolacin and valin. They help reduce muscle decay and accelerate recovery after training.
• Glutamine: The amino acid that supports the immune system and helps to restore glycogen reserves in the muscles.
• Protein (serum, casein, vegetable): It is necessary for the restoration and growth of muscle tissue.
• Omega-3 fatty acids: They have anti -inflammatory properties and help reduce muscle pain after training.
• Curcumin: The active ingredient of turmeric has anti -inflammatory and antioxidant properties.

Bades for general support for the health of athletes:

• Multivitamins and minerals: Provide the body with the necessary nutrients that can be missed from the diet.
• Vitamin D: It is important for the health of bones, the immune system and muscle function.
• Magnesium: Supports muscle and nervous system health, and also helps regulate blood sugar.
• Zinc: It is necessary for the immune function and tissue restoration.
• Probiotics: Support the intestinal health, which is important for general health and assimilation of nutrients.

Important warnings for athletes:

• Consult a doctor or sports nutritionist: Before you start taking any dietary supplements, you need to consult a doctor or a sports nutritionist to make sure that they are safe and suitable for your individual needs.
• Choose quality products: Give preference to the dietary supplements of well -known and reliable manufacturers with quality certificates and testing for prohibited substances.
• Be careful with dosage: Strictly follow the recommendations for the use specified on the package of the dietary supplement. Exceeding the dosage may be dangerous.
• Check dietary supplement for prohibited substances: If you participate in competitions, make sure that the dietary supplement you plan to accept does not contain prohibited substances. Contact the list of prohibited substances of your sports federation or use specialized resources to check dietary supplements.
• Do not rely only on dietary supplements: Bades are not replacing proper nutrition, training and rest. They should be part of an integrated approach to improving sports performance and health.
• Follow your body: If you have any side effects after taking Bad, stop taking it and consult a doctor.

Section 8: Natural dietary supplements for women: special needs and recommendations

The female body has its own unique nutrient needs, which may vary depending on age, hormonal status and the life stage. Natural dietary supplements can help women maintain their health and well -being throughout their lives.

Special needs of women for nutrients:

• Iron: Women of childbearing age need more iron than men, due to monthly menstrual blood loss.
• Calcium: Calcium is important for the health of bones and teeth. Women are more at risk of developing osteoporosis, especially after menopause.
• Vitamin D: Vitamin D helps the body absorb calcium and is important for the health of bones, the immune system and muscle function.
• Folic acid (vitamin B9): Folic acid is necessary to prevent defects in the nerve tube in the fetus during pregnancy.
• Iodine: Iodine is important for the health of the thyroid gland, which regulates the metabolism.
• Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and eyes.