Bades and vitamins for health: benefit and harm - БАДы для здоровья и спорта | Качественные добавки

Part 1: Fundamentals of dietary supplements and vitamins

1.1. Definition and classification of dietary supplements

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. It is important to emphasize that dietary supplements are not drugs and are not intended for the treatment of diseases. Their role is to supplement the diet, compensating for the deficiency of the necessary substances and maintaining the normal function of the body.

The classification of dietary supplements is carried out according to various criteria, including the composition, origin, form of release and the effect.

By composition:
- Nutricevtiki: The deficiency of basic food substances (vitamins, minerals, amino acids, fatty acids, etc.) is replenished. Examples: vitamin D, omega-3 fatty acids, calcium.
- Parafarmetzetics: They have a regulatory effect on the body’s functions, support the normal functioning of organs and systems. Examples: echinacea, ginseng, ginkgo biloba.
- Probiotics and prebiotics: Support a healthy intestinal microflora. Examples: lactobacilli, bifidobacteria, inulin.
By origin:
- Plant dietary supplements: Contain extracts of herbs, fruits, roots and other parts of plants. Examples: milk thistle extract, green tea extract.
- Animal dietary supplements: Contain components of animal origin (cartilage, bones, organs, etc.). Examples: chondroitin, glucosamine.
- Mineral dietary supplements: Contain minerals in various forms. Examples: zinc, magnesium, selenium.
- Synthetic dietary supplements: Contain substances obtained by chemical synthesis, but identical to natural. Examples: vitamin C (ascorbic acid), vitamin E (tocopherol).
By the form of release:
- Tablets: Convenient in use, but can be absorbed more slowly.
- Capsules: Provide the content of the contents from the effects of gastric juice, improve absorption.
- Powders: Easily mixed with water or other liquid, quickly absorbed.
- Liquids (syrups, solutions): Suitable for children and people with difficulty swallowing, quickly absorbed.
- Chewing tablets and loafers: Convenient for children and people who do not like to swallow pills.

1.2. Vitamins: necessity and role in the body

Vitamins are low molecular weight organic compounds necessary for the normal functioning of the body in small quantities. They are not synthesized by the body (or synthesized in insufficient quantities) and should come with food or in the form of additives. Vitamins play a key role in various biochemical processes, acting as coofers for enzymes involved in the metabolism, growth, development and maintenance of health.

Vitamins are divided into two main groups:

Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body. An overdose can lead to toxic effects.
- Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes, the immune system.
- Vitamin D (calciferol): It regulates the exchange of calcium and phosphorus, is important for the health of bones and teeth, the immune system.
- Vitamin E (Tokoferol): Antioxidant, protects the cells from damage by free radicals, is important for the health of the skin and hair.
- Vitamin K (Fillokhinon, Menakhinon): It is necessary for blood coagulation.
Water -soluble vitamins (group B, vitamin C): They dissolve in water and do not accumulate in the body in significant quantities. Excess is displayed in urine.
- Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism, nervous system.
- Vitamin B2 (Riboflavin): It is necessary for energy metabolism, health of the skin and mucous membranes.
- Vitamin B3 (Niacin): It is necessary for energy exchange, skin health and nervous system.
- Vitamin B5 (pantotenic acid): It is necessary for energy metabolism, synthesis of hormones and cholesterol.
- Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids, the nervous system.
- Vitamin B7 (Biotin): It is necessary for the exchange of fats and carbohydrates, the health of the skin, hair and nails.
- Vitamin B9 (folic acid): It is necessary for the growth and division of cells, especially important during pregnancy.
- Vitamin B12 (cobalamin): It is necessary for hematopoiesis, the nervous system.
- Vitamin C (ascorbic acid): The antioxidant, strengthens the immune system, is involved in the synthesis of collagen.

1.3. Minerals: the most important elements for health

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in the construction of fabrics, regulation of metabolic processes, maintaining electrolyte balance and many other important functions.

Minerals are divided into two main groups:

Macro elements: Required in relatively large quantities (more than 100 mg per day).
- Calcium: It is necessary for the health of bones and teeth, blood coagulation, muscle function.
- Phosphorus: It is necessary for the health of bones and teeth, energy metabolism.
- Magnesium: It is necessary for the nervous system, muscle function, energy metabolism.
- Sodium: Regulates the water balance, nervous and muscle function.
- Potassium: Regulates the water balance, nervous and muscle function.
- Chlorine: Regulates the water balance, digestion.
- Sulfur: Participates in the construction of proteins.
Microelements: It is necessary in small quantities (less than 100 mg per day).
- Iron: It is necessary for hematopoiesis, oxygen transport.
- Zinc: It is necessary for the immune system, healing of wounds, growth and development.
- Copper: It is necessary for hematopoiesis, nervous system, immune system.
- Iodine: It is necessary for the function of the thyroid gland.
- Selenium: Antioxidant is necessary for the immune system, thyroid function.
- Manganese: It is necessary for energy metabolism, cell protection from damage.
- Chromium: It is necessary to regulate blood sugar levels.
- Molybden: It is necessary for the exchange of amino acids, detoxification.
- Fluorine: It is necessary for the health of the teeth.

Part 2: The benefits of dietary supplements and vitamins

2.1. General beneficial properties of dietary supplements

Bades can have a diverse positive effect on the body, depending on the composition and purpose of use.

Filling a deficiency of nutrients: Bades can compensate for the lack of vitamins, minerals, amino acids and other necessary substances, especially in conditions of unbalanced nutrition, diets, diseases or increased physical exertion.
Support for the immune system: Some dietary supplements, such as vitamin C, zinc, selenium and echinacea, can strengthen the immune system and increase the body’s resistance to infections.
Improving digestion: Probiotics and prebiotics contained in dietary supplements can support a healthy intestinal microflora, improve digestion and absorption of nutrients.
Free radical protection: Antioxidants, such as vitamin E, vitamin C, selenium and coenzyme Q10, can protect cells from damage by free radicals, preventing the development of chronic diseases and slowing down the aging process.
Support for the cardiovascular system: Omega-3 fatty acids contained in fish and other dietary supplements can reduce blood cholesterol, improve blood vessels and reduce the risk of cardiovascular disease.
Improving the condition of the skin, hair and nails: Some dietary supplements, such as biotin, zinc, selenium and collagen, can improve the condition of the skin, hair and nails, making them more healthy and beautiful.
Nervous system support: Vitamins of group B, magnesium and omega-3 fatty acids can maintain the normal function of the nervous system, improve mood, reduce stress levels and improve cognitive functions.
Support for the musculoskeletal system: Calcium, vitamin D, chondroitin and glucosamine can support the health of bones and joints, preventing the development of osteoporosis and osteoarthritis.

2.2. The benefits of vitamins for various population groups

The need for vitamins varies depending on age, gender, physiological state and lifestyle.

Children and adolescents: Vitamins A, D, C, B vitamins, calcium and iron are especially important for the growth and development of bones, muscles, brain and immune system.
Pregnant and lactating women: The need for folic acid, gland, calcium, vitamin D and other vitamins and minerals significantly increases during pregnancy and breastfeeding to ensure the normal development of the fetus and baby.
Elderly people: The need for vitamin D, vitamin B12, calcium and other vitamins and minerals can increase with age due to decrease in absorption and changes in metabolism.
Athletes: The need for vitamins of group B, vitamin C, vitamin E and other antioxidants increases with intense physical exertion to maintain energy metabolism, protection against free radicals and recovery after training.
Vegetarians and vegans: They may experience a deficiency of vitamin B12, iron, calcium, vitamin D and other nutrients, which are mainly contained in animal products.

2.3. The benefits of individual dietary supplements and vitamins in specific conditions

Probiotics for dysbiosis: Restore healthy intestinal microflora, improve digestion and immunity.
Omega-3 fatty acids for cardiovascular diseases: Reduce cholesterol, improve vascular elasticity, and reduce thrombosis.
Vitamin D for osteoporosis: Improves the absorption of calcium, strengthens the bones.
Folic acid during pregnancy: Prevents defects in the nervous tube in the fetus.
Iron for anemia: Restores the level of hemoglobin in the blood.
Zinc for skin diseases: Improves wound healing, reduces inflammation.
Magnesium under stress: Soothes the nervous system, reduces anxiety.
Kurkumin for inflammatory diseases: It has anti -inflammatory properties, relieves pain and improves joint mobility.
Coenzyme Q10 with heart failure: Improves energy metabolism in heart cells.
Proopsha for liver diseases: Protects liver cells from damage, improves liver function.
Glucosamine and chondroitin in osteoartments: Improve joint mobility, reduce pain and inflammation.

Part 3: Damage to dietary supplements and vitamins

3.1. General risks associated with the reception

Despite the potential benefit, the intake of dietary supplements is associated with certain risks that must be taken into account.

Lack of quality control: Dietary supplements, unlike drugs, do not go through strict clinical trials and quality control. This can lead to the fact that the composition of the dietary supplement does not correspond to the stated label, contain impurities, pollutants or even dangerous ingredients.
Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects. The combination of dietary supplements with anticoagulants, antidepressants, drugs for the treatment of cardiovascular diseases and hormonal drugs is especially dangerous.
Overdose: Taking dietary supplements in high doses can lead to an overdose of vitamins and minerals, which can cause toxic effects and negatively affect health. An overdose of fat -soluble vitamins (A, D, E, K) and minerals, such as iron and copper, is especially dangerous.
Incorrect use: The improper use of dietary supplements, for example, taking inappropriate additives, excess of the recommended dose or a long -term intake without consulting a doctor, can lead to undesirable consequences.
Allergic reactions: Bades can cause allergic reactions in people with increased sensitivity to certain components.
Lack of proven effectiveness: Many dietary supplements presented in the market do not have a sufficient evidence base confirming their effectiveness. In some cases, dietary supplement manufacturers can declare properties that are not true.
Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases, which complicates the diagnosis and timely start of treatment.
Economic risks: Bades are often expensive, and their regular use can be a significant cost item. At the same time, it is not always guaranteed that the spent funds will bring the expected result.

3.2. The harm of specific dietary supplements and vitamins during an overdose or improper use

Vitamin A: An overdose can cause nausea, vomiting, headache, dizziness, hair loss, dry skin, liver damage and congenital defects in the fetus.
Vitamin D: An overdose can cause an increase in the level of calcium in the blood, nausea, vomiting, weakness, impaired renal function and the formation of stones in the kidneys.
Vitamin E: An overdose can increase the risk of bleeding.
Vitamin K: An overdose can cause a violation of blood coagulation in people taking anticoagulants.
Vitamin C: An overdose can cause diarrhea, nausea, vomiting and the formation of kidney stones.
B vitamins B: An overdose of some vitamins of group B, such as vitamin B6, can cause neurological disorders.
Iron: An overdose can cause nausea, vomiting, abdominal pain, constipation, liver damage and even death.
Calcium: An overdose can cause constipation, an increase in blood calcium and the formation of kidney stones.
Selenium: An overdose can cause nausea, vomiting, hair loss, damage to the nervous system and liver.
Fish oil (omega-3 fatty acids): Reception in high doses can increase the risk of bleeding and disrupt digestion.
SOUTINATEA: Long -term reception can weaken the immune system.
Ginseng: It can increase blood pressure and cause insomnia.
Ginkgo biloba: The risk of bleeding can increase.
St. John’s wort: It can interact with drugs, including antidepressants and contraceptives.

3.3. Contraindications to receive dietary supplements

Reception of dietary supplements is contraindicated in the following cases:

Individual intolerance to dietary supplements.
Pregnancy and breastfeeding (without consulting a doctor).
Children’s age (without consulting a doctor).
Severe liver and kidney diseases.
Autoimmune diseases.
Taking certain drugs (it is necessary to take into account possible interaction).
Before the operation (it is necessary to stop taking dietary supplements that may affect blood coagulation).

Part 4: Rules for the safe use of dietary supplements and vitamins

4.1. Consultation with a doctor: the first and most important step

Before you start taking any dietary supplements or vitamins, it is necessary to consult a doctor. Only a doctor can assess the state of your health, identify a deficiency of nutrients and determine which additives you really need.

The doctor will take into account your individual characteristics, age, gender, lifestyle, the presence of diseases and the drugs taken to choose the optimal composition and dosage of dietary supplements, as well as exclude possible contraindications and interaction with other drugs.

Badama self -medication can be dangerous and lead to undesirable consequences.

4.2. The choice of high -quality dietary supplements: what to pay attention to

When choosing dietary supplements, you need to pay attention to the following factors:

Reputation manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation in the market and comply with quality standards.
Availability of quality certificates: Make sure that the dietary supplement is certified and meets the safety requirements. Pay attention to the availability of GMP (good manufactoring practice) certificates and other international quality standards.
Composition: Carefully study the composition of the dietary supplement. Make sure that there are no ingredients in it that you have an allergy or individual intolerance. Pay attention to the concentration of active substances and the presence of auxiliary components.
Output form: Choose the form of a dietary supplement, which is most convenient for you to use (tablets, capsules, powders, liquids). Keep in mind that some forms of release can be better absorbed than others.
Best before date: Check the expiration date of the dietary supplement. Do not use overdue additives.
Package: Bad packaging should be sealed and protect the contents from the effects of light, moisture and other environmental factors.
Reviews: Read the reviews of other buyers about the dietary supplement, but do not rely only on them. Keep in mind that reviews can be subjective and do not always reflect the real picture.
Price: Do not chase cheapness. High -quality dietary supplements are usually more expensive than fakes or low -quality analogues.

4.3. Bades reception rules: dosage, duration and combination with food

When taking dietary supplements, the following rules must be followed:

Strictly follow the recommended dosage: Do not exceed the dosage indicated on the packaging or recommended by the doctor. Exceeding the dose can lead to an overdose and undesirable side effects.
Observe the duration of the reception: Do not take dietary supplements longer than the recommended deadline without consulting a doctor. A long reception of some dietary supplements can lead to addiction or other negative consequences.
Take dietary supplements in accordance with the instructions: Some dietary supplements must be taken during eating, others – on an empty stomach. Follow the instructions on the packaging or recommendations of the doctor.
Consider a combination of dietary supplements with food: Some products can improve or worsen the absorption of dietary supplements. For example, it is recommended to combine iron intake with products containing vitamin C, and calcium intake with vitamin D.
Do not combine alcohol dietary supplements: Alcohol can enhance or weaken the effect of dietary supplements, as well as cause undesirable side effects.
Report the doctor about all the dietary supplements: If you take any dietary supplements, be sure to inform your doctor, especially if you have an operation or medication.

4.4. Health monitoring and side effects

During the use of dietary supplements, it is necessary to carefully monitor your health state and mark any changes. If you notice any side effects, such as nausea, vomiting, diarrhea, skin rash, headache or other unpleasant symptoms, immediately stop taking the dietary supplement and consult a doctor.

It is important to remember that dietary supplements are not a panacea, and they do not replace a full and balanced diet, a healthy lifestyle and timely seeking a doctor in diseases.

4.5. Alternative ways to obtain the necessary substances: nutrition and lifestyle

In most cases, the necessary vitamins, minerals and other nutrients can be obtained from full and balanced diet.

Diversify your diet: Include products from all food groups in your diet: fruits, vegetables, cereals, legumes, meat, fish, dairy products.
Choose fresh and natural products: Give preference to fresh and natural products grown in environmentally friendly conditions.
Prepare food correctly: Try to cook food with gentle methods in order to preserve the maximum amount of vitamins and minerals.
Observe the diet: Eat regularly, do not skip food meals.
Lead a healthy lifestyle: Go in for sports, get enough sleep, avoid stress, give up smoking and alcohol abuse.

A healthy lifestyle and good nutrition is the basis of good health and good health. Bades and vitamins can be a useful addition to a healthy lifestyle, but they should not replace it.

Part 5: Bades and vitamins for specific purposes

5.1. Dietary supplement to maintain immunity

During the period of increased incidence of colds and influenza, as well as to strengthen immunity as a whole, the following dietary supplements can be considered:

Vitamin C (ascorbic acid): A well -known antioxidant strengthens the immune system, is involved in the synthesis of collagen necessary for the health of the skin and mucous membranes.
Vitamin D (calciferol): He plays an important role in the regulation of the immune system, stimulates the production of antimicrobial peptides.
Zinc: It is necessary for the normal functioning of immune cells, is involved in the healing of wounds.
Selenium: The antioxidant, protects the cells from damage by free radicals, is important for the immune system.
SOUTINATEA: It stimulates the immune system, increases the body’s resistance to infections.
Propolis: It has antibacterial, antiviral and anti -inflammatory properties, strengthens immunity.
Garlic: Contains allicin with antibacterial and antiviral properties.
Ginger: It has anti -inflammatory and antioxidant properties, strengthens immunity.
Elder: Contains anti -vocals with antioxidant and antiviral properties.

5.2. Diet for improving digestion

To maintain a healthy intestinal microflora, improve digestion and assimilation of nutrients, the following dietary supplements can be considered:

Probiotics: They contain lively beneficial bacteria (lactobacilli, bifidobacteria, etc.), which restore healthy intestinal microflora.
Prebiotics: They contain dietary fiber (inulin, fructoligosaccharides, etc.), which serve as a nutrient medium for beneficial bacteria in the intestines.
Digestive enzymes: They contain enzymes necessary for the breakdown of proteins, fats and carbohydrates, improve digestion.
Fiber: Improves intestinal motility, normalizes a chair, helps to remove toxins.
Milk thistle: Protects liver cells from damage, improves liver function, and helps to remove toxins.
Artichoke: Stimulates the production of bile, improves digestion, reduces cholesterol.
Peppermint: It has an antispasmodic and soothing effect, facilitates digestion, relieves bloating.
Chamomile: It has anti -inflammatory and soothing properties, facilitates digestion, relieves spasms.

5.3. Dietary supplement to maintain health of the cardiovascular system

To maintain the health of the heart and blood vessels, the following dietary supplements can be considered:

Omega-3 fatty acids: Reduce cholesterol, improve vascular elasticity, and reduce thrombosis.
Coenzim q10: Improves energy metabolism in heart cells, reduces blood pressure.
Magnesium: It expands the vessels, reduces blood pressure, regulates the heart rhythm.
Potassium: Regulates blood pressure, maintains a normal function of the heart.
Vitamin K2: Prevents calcium deposition in arteries, improves vascular elasticity.
Red yeast rice: Reduces cholesterol.
Garlic: Reduces blood pressure, improves blood circulation.
Hawthorn: Improves blood circulation in the heart, reduces blood pressure, strengthens the heart muscle.

5.4. Dietary supplement to improve the condition of the skin, hair and nails

To improve the condition of the skin, hair and nails, you can consider the following dietary supplements:

Collagen: Improves elasticity and moisture of the skin, strengthens hair and nails.
Biotin (Vitamin B7): It is necessary for the health of the skin, hair and nails.
Zinc: It is necessary for healing wounds, reduces inflammation, improves skin condition.
Selenium: Antioxidant, protects the cells from damage by free radicals, is important for the health of the skin and hair.
Vitamin A: It is necessary for the health of the skin and mucous membranes.
Vitamin E: Antioxidant, protects the cells from damage by free radicals, is important for the health of the skin and hair.
Vitamin C: Participates in the synthesis of collagen, strengthens blood vessels, improves complexion.
Silicon: Strengthens hair and nails, improves skin elasticity.
Hyaluronic acid: Moisturizes the skin, makes it more elastic and elastic.

5.5. Dietary supplement to maintain joint health

To maintain joint health and reduce pain and inflammation, the following dietary supplements can be considered:

Glucosamine: Improves joint mobility, reduces pain and inflammation.
Chondroitin: Improves joint mobility, reduces pain and inflammation.
MSM (methyl sulfonylmetatan): It has anti -inflammatory properties, relieves joint pain.
Collagen: Strengthens the cartilage, improves joint mobility.
Curcumin: It has anti -inflammatory properties, relieves pain and improves joint mobility.
Boswellia: It has anti -inflammatory properties, relieves pain and improves joint mobility.
Omega-3 fatty acids: Reduce inflammation in the joints.

Part 6: Regulation of dietary supplements and vitamins in Russia and in the world

6.1. Legislative framework in Russia

The regulation of the production and turnover of dietary supplements in Russia is carried out in accordance with the following basic regulatory documents:

Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products”: Determines the general requirements for the quality and safety of food products, including dietary supplements.
Federal Law of March 30, 1999 No. 52-ФЗ “On Sanitary and Epidemiological Blessed of the Population”: Establishes requirements for sanitary and epidemiological well-being of the population, including requirements for food safety, including dietary supplements.
Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”: Establishes mandatory requirements for the safety of food products issued in the territory of the Customs Union (Russia, Belarus, Kazakhstan, Armenia and Kyrgyzstan).
Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”: It sets the requirements for labeling of food products, including dietary supplements.
Decision of the Customs Union Commission dated April 7, 2011 No. 622 “On unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary and epidemiological supervision (control)”: Establishes unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary and epidemiological supervision (control), including dietary supplements.
Order of Rospotrebnadzor dated March 19, 2020 No. 192 “On the approval of the administrative regulations of the Federal Service for the Supervision of Consumer Rights Protection and Human Welfare for the provision of public registration of certain types of products, which are potential danger to humans, as well as certain types of products for the first time imported to the customs territory of the Customs Union”: Regulates the procedure for state registration of dietary supplements.

6.2. State registration of dietary supplements in Russia

The dietary supplements issued in the territory of the Russian Federation are subject to mandatory state registration in the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).

The state registration procedure includes:

Submitting an application and the necessary documents: The application for state registration is submitted by the manufacturer or importer of Bad in Rospotrebnadzor. Documents confirming the quality and safety of BAA (technical documentation, research results, product samples, etc.) are attached to the application.
Examination of documents and product samples: Rospotrebnadzor conducts an examination of the submitted documents and product samples to assess their compliance with security requirements.
Issuance of a certificate of state registration: If the examination confirms the compliance of the Bad with the requirements of security, Rospotrebnadzor issues a certificate of state registration, which is a permit for the production and turnover of Bad in the Russian Federation.

6.3. Requirements for the labeling of dietary supplements in Russia

Bades labeling must comply with the requirements of the technical regulations of the Customs Union TR TS 022/2011 “Food products

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