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Dietary supplements for health: benefits or harm?

What are dietary supplements and how are they regulated?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. In essence, dietary supplements are not drugs. This is a fundamental difference that determines their regulatory framework and methods of promotion in the market. They are positioned as an addition to food, contributing to maintaining health and improving overall well -being, but are not intended for the treatment, diagnosis or prevention of diseases.

The regulation of dietary supplements is significantly different from the regulation of drugs. In most countries, including Russia, the USA and the countries of the European Union, dietary supplements are subject to a simplified registration or notification procedure that does not require large -scale clinical trials mandatory for drugs. This is due to the fact that dietary supplements are considered as food, and not as medicines. However, this also means that dietary supplement manufacturers are not required to prove their effectiveness to the same extent as manufacturers of drugs.

In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Manufacturers are required to register dietary supplements in Rospotrebnadzor and receive a certificate of state registration confirming the compliance of the products with the established security requirements. At the same time, Rospotrebnadzor evaluates only the safety of dietary supplements, and not their effectiveness.

In the United States, the regulation of dietary supplements is carried out by the management of the quality of food and drugs (FDA). In accordance with the Law on Health and Education in the field of 1994 food additives (DSHEA), the FDA does not require preliminary approval of dietary supplements before they are putting on the market. However, the FDA has the right to take measures against dietary supplements, which pose a danger to health or contain false or misleading information.

In the European Union, the regulation of dietary supplements is carried out at the level of individual member states, while the general requirements for security and labeling are established at the European Union level. The European Food Safety Agency (EFSA) evaluates scientific data on the efficiency and safety of individual dietary supplements.

Despite the simplified registration procedure, dietary supplement manufacturers are responsible for the safety and quality of their products. They are required to comply with the requirements for the production, storage, transportation and labeling of dietary supplements. The marking of dietary supplements should contain complete information about the composition, dosage, method of application, contraindications and possible side effects. It is important to note that the responsibility for the reliability of the information specified on the label lies with the manufacturer.

The absence of strict requirements for the evidence of the effectiveness and safety of dietary supplements creates certain risks for consumers. Bades containing inaccurate information about the composition that are not consistent with the declared quality or pose a health hazard may appear on the market. Therefore, when choosing dietary supplements, it is necessary to be careful and critically evaluate the information provided by the manufacturers.

The benefits of dietary supplements: when can they be useful?

Despite the disputes around the efficiency and safety of dietary supplements, in some cases they can be useful to maintain health and compensate for nutrient deficiency. However, it is important to understand that dietary supplements should not be considered as a replacement for a full -fledged and balanced diet. They can only be useful as a supplement to a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep.

Consider specific situations when the intake of dietary supplements can be justified:

Deficiency of vitamins and minerals: Certain groups of the population, such as pregnant women, nursing mothers, elderly people, vegetarians and vegans, are at risk of deficiency of certain vitamins and minerals. In these cases, the use of dietary supplements containing the necessary nutrients can help to make up for the deficit and prevent the development of associated diseases. For example, pregnant women are recommended to take folic acid to prevent defects in the nervous tube in the fetus, and vegetarians and vegans may require vitamin B12, which is mainly contained in animal products.
Certain diseases and conditions: Some dietary supplements can be useful to alleviate the symptoms of certain diseases and conditions, such as arthritis, osteoporosis, colds and influenza. For example, glucosamine and chondroitin are used to reduce pain and inflammation for arthritis, and vitamin C and zinc can help reduce the duration and severity of colds. However, it is important to remember that dietary supplements are not a cure for these diseases and should not be used as a replacement for traditional treatment. Before using dietary supplements, in the presence of any diseases, it is necessary to consult a doctor.
Support for the immune system: Some dietary supplements, such as vitamin D, vitamin C, zinc and probiotics, can help strengthen the immune system and increase the body’s resistance to infections. Vitamin D plays an important role in the regulation of immune functions, and vitamin C and zinc have antioxidant properties and contribute to the production of immune cells. Probiotics containing beneficial bacteria can improve intestinal health and strengthen the immune system.
Improving sports indicators: Some athletes use dietary supplements to increase endurance, strength and muscle mass. Such dietary supplements include creatine, protein, amino acids and energy gels. Creatine helps to increase muscle strength and endurance, protein is necessary for the growth and restoration of muscles, and amino acids are involved in various metabolic processes that are important for sports activities. However, the effectiveness and safety of these dietary supplements can vary depending on the individual characteristics of the body and the intensity of training. Before using dietary supplements, to improve sports indicators, you need to consult a specialist.
Improving cognitive functions: Some dietary supplements, such as omega-3 fatty acids, ginkgo biloba and Q10 coenzyme, can help improve memory, concentration and other cognitive functions. Omega-3 fatty acids are important for the health of the brain and nervous system, ginkgo biloba improves blood circulation in the brain, and the Q10 coenzyme has antioxidant properties and promotes energy metabolism in brain cells. However, evidence of the effectiveness of these dietary supplements in improving cognitive functions is not always unambiguous and require further research.

When choosing dietary supplements, it is necessary to take into account the individual needs of the body, age, gender, state of health and lifestyle. Before you start taking dietary supplements, it is recommended to consult a doctor or nutritionist in order to determine the optimal dosage and exclude possible contraindications and interactions with drugs.

Damage to dietary supplements: risks and side effects

Despite potential benefits, dietary supplements can represent certain health risks. It is important to realize these risks and take precautions when choosing and using dietary supplements.

The main risks associated with the reception of dietary supplements:

Inaccurate information about the composition: Some dietary supplements may contain the ingredients not indicated on the label, or contain the ingredients in quantities that do not correspond to the declared. This may be due to the dishonesty of manufacturers or with insufficient quality control. The presence of un -given ingredients can cause allergic reactions, side effects or interact with drugs.
Non -compliance with quality standards: The production of dietary supplements does not always meet strict quality standards that apply to the production of drugs. This can lead to pollution of dietary supplements with toxic substances, heavy metals or microorganisms. The use of contaminated dietary supplements can cause poisoning, infection and other health problems.
Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects. For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants, and vitamin K can reduce the effectiveness of anticoagulants. Before taking dietary supplements, it is necessary to inform the doctor about all the drugs that you take.
Side effects: Some dietary supplements can cause side effects, such as nausea, vomiting, diarrhea, constipation, headache, dizziness, allergic reactions and skin rashes. Side effects can be caused by both the ingredients of dietary supplements themselves and their interaction with other substances in the body.
Overdose: Reception of dietary supplements in large doses can lead to an overdose of vitamins and minerals, which can cause serious health problems. For example, vitamin A overdose can cause liver damage, and an overdose of iron can cause poisoning. It is important to observe the recommended dosage indicated on the Bad label, and not exceed it.
Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases, making it difficult to diagnose and treatment. For example, taking painting dietary supplements can hide pain caused by a stomach ulcer or appendicitis. If any unusual symptoms appear, consult a doctor to establish a diagnosis and prescribe treatment.
False promises: Many dietary supplements make false or misleading statements about the effectiveness of their products. They can promise a cure for incurable diseases, rapid weight loss or a significant improvement in physical form without any effort. Do not trust such promises and it is necessary to critically evaluate the information provided by the manufacturers of dietary supplements.
Lack of proven effectiveness: The effectiveness of many dietary supplements has not been proved by scientific research. Some dietary supplements can have a placebo effect, that is, an improvement in well-being caused by faith in the effectiveness of the drug, and not its real action. Before acquiring a dietary supplement, you need to familiarize yourself with scientific data on its effectiveness and safety.

To reduce the risks associated with the reception of dietary supplements, the following recommendations must be observed:

Consult a doctor: Before taking dietary supplements, you need to consult a doctor or nutritionist to determine if you need dietary supplements, which dietary supplements are suitable for you and in what dosage they should be taken.
Choose dietary supplements from trusted manufacturers: Bad only from trusted and reliable manufacturers who comply with quality standards and provide reliable information about their products.
Read the label carefully: Carefully read the Bad label and make sure that you understand the composition, dosage, method of use, contraindications and possible side effects.
Follow the recommended dosage: Do not exceed the recommended dosage indicated on the Bad label.
Tell the doctor about all the dietary supplements: Tell the doctor about all the dietary supplements that you take to avoid possible interactions with drugs.
Stop taking dietary supplement when side effects appear: When any side effects appear, stop taking dietary supplements and consult a doctor.
Do not trust false promises: Do not trust false or misleading statements about the effectiveness of dietary supplements.
Remember that dietary supplements are not a replacement for medicines: Do not use dietary supplements as a replacement for the traditional treatment of diseases.

Criteria for choosing high -quality dietary supplements

The choice of high -quality dietary supplements is not an easy task, given the abundance of offers in the market and not always conscientious advertising. However, there are a number of criteria that will help make a conscious and safe choice:

Reputation manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers with a good reputation in the market. Read reviews about the manufacturer and its products on the Internet. Pay attention to the factor of quality certificates and compliance with the GMP (Good Manuftoring Practice) standards. Manufacturers certified by GMP are required to comply with strict requirements for the production, quality control and storage of their products.
Composition and ingredients: Carefully study the composition of the dietary supplement and make sure that it contains only the ingredients you need in the right dosage. Pay attention to the presence of artificial dyes, flavors, preservatives and other additives in the composition of artificial dyes, which can cause allergic reactions or other side effects. Preference should be given to dietary supplements with the most natural composition.
Dosage: Make sure that the dosage of the ingredients in the dietary supplement corresponds to your needs and recommended consumption standards. Do not choose dietary supplements with an overstated dosage, as this can lead to an overdose and adverse consequences. The dosage should be indicated on the Bad label in an understandable and unambiguous form.
Output form: Choose a dietary supplement release form, which is most convenient for you. Bades are produced in various forms, such as tablets, capsules, powders, liquids and chewing sweets. Each form has its advantages and disadvantages. For example, tablets and capsules are conveniently accepted and dose, but they can be difficult to swallow. Powers and liquids are easily absorbed, but their dosage can be less accurate.
Availability of quality certificates: Make sure that the dietary supplement has a quality certificate confirming its compliance with the established safety and quality requirements. In Russia, this is a certificate of state registration (SGR) issued by Rospotrebnadzor. In other countries, there may be other similar documents. The presence of a quality certificate indicates that the dietary supplement has passed the necessary checks and is safe for use.
Price: The price of dietary supplements is not always an indicator of its quality. Do not choose the cheapest dietary supplement, as it can be of poor quality or contain harmful impurities. However, do not overpay for dietary supplements only because of a well-known brand or aggressive advertising. The best option is to choose a dietary supplement with an average price range from a trusted manufacturer.
Consumer reviews: Read consumer reviews about the dietary supplement on the Internet. Pay attention to the availability of positive and negative reviews, as well as a general dietary supplement assessment. However, it is worth remembering that reviews can be subjective and not always reflect the real quality of Bad. Therefore, do not rely only on reviews when choosing a dietary supplement.
Council of a doctor or nutritionist: The best way to choose a quality dietary supplement is to consult a doctor or nutritionist. A doctor or nutritionist will be able to evaluate your individual needs and recommend a dietary supplement that is right for you. In addition, the doctor will be able to exclude possible contraindications and interaction of dietary supplements with drugs.
Place of purchase: Put dietary supplements only in pharmacies, specialized stores or from official distributors. Do not buy dietary supplements from unverified sellers or on the Internet, as this increases the risk of acquiring fakes or poor -quality products.

Interaction of dietary supplements with drugs: what do you need to know?

The interaction of dietary supplements with drugs is an important aspect that must be taken into account while taking dietary supplements and drugs. Some dietary supplements can interact with medicines by changing their effectiveness, enhancing side effects or causing other adverse consequences. Therefore, before taking the dietary supplements, it is necessary to inform the doctor about all the drugs that you take.

The mechanisms of the interaction of dietary supplements with drugs can be different:

Impact of absorption: Some dietary supplements can affect the absorption of drugs in the intestines, reducing or increasing their concentration in the blood. For example, iron preparations can reduce the absorption of tetracycline antibiotics, and magnesium can reduce the absorption of some drugs for the treatment of osteoporosis.
Influence on metabolism: Some dietary supplements can affect the metabolism of drugs in the liver, changing the rate of splitting and excretion from the body. For example, St. John’s wort can increase the metabolism of many drugs, reducing their effectiveness, and grapefruit juice can slow down the metabolism of some drugs, increasing their concentration in the blood and the risk of side effects.
Influence on excretion: Some dietary supplements can affect the excretion of drugs from the body through the kidneys, increasing or decreasing their concentration in the blood. For example, cranberries can enhance the excretion of some drugs, reducing their effectiveness, and probiotics can reduce the excretion of some antibiotics, increasing their concentration in the blood and risk of side effects.
Additative effect: Some dietary supplements can have an additive effect with drugs, that is, to enhance their effect. For example, the simultaneous intake of anticoagulants and dietary supplements, thinning blood, such as fish oil or ginkgo bilobe, can increase the risk of bleeding.
Antagonistic effect: Some dietary supplements can have an antagonistic effect with drugs, that is, weaken their effect. For example, vitamin K can weaken the effect of anticoagulants.

Examples of the interaction of dietary supplements with drugs:

St. John’s wort and antidepressants: St. John’s wort can reduce the effectiveness of antidepressants, such as selective serotonin (SIOS) retreat inhibitors, and increase the risk of side effects.
Vitamin K and anticoagulants: Vitamin K can reduce the effectiveness of anticoagulants, such as warfarin, and increase the risk of thrombosis.
Grapefruit juice and statins: Grapefruit juice can increase the concentration of statins in the blood, increasing the risk of side effects, such as myopathy (muscle weakness).
Iron preparations and tetracycline antibiotics: Iron preparations can reduce the absorption of tetracycline antibiotics, reducing their effectiveness.
Fish oil and anticoagulants: Fish oil can enhance the effect of anticoagulants, increasing the risk of bleeding.
Ginkgo biloba and anticoagulants: Ginkgo bilobe can enhance the effect of anticoagulants, increasing the risk of bleeding.
Probiotics and antibiotics: Probiotics can reduce the excretion of some antibiotics, increasing their concentration in the blood and the risk of side effects.

To avoid adverse interactions between dietary supplements and drugs, the following recommendations must be followed:

Tell the doctor about all the dietary supplements: Tell the doctor about all the dietary supplements that you take to avoid possible interactions with drugs.
Carefully read the label of the drug: Carefully read the label of the drug and pay attention to possible interactions with other substances, including dietary supplements.
Do not take dietary supplements simultaneously with drugs: Take dietary supplements and drugs at different times to minimize the risk of interaction.
Consult with the pharmacist: Consult with the pharmacist about possible interactions between dietary supplements and drugs.
Be especially careful when taking several drugs: The risk of interaction between dietary supplements and drugs increases while taking several drugs.
Stop taking the dietary supplement when there are unusual symptoms: When any unusual symptoms appear, stop taking the dietary supplement and consult a doctor.

Bad for children: features and warnings

The use of dietary supplements in children is a question that requires special caution and consultation with a doctor. The child’s body is in the stage of active growth and development, and the improper use of dietary supplements can harm his health.

The main features of the use of dietary supplements in children:

Sensitivity to dosage: The children’s body is more sensitive to dosage of dietary supplements than the body of an adult. Incorrect dosage can cause an overdose or side effects. The dosage of dietary supplements for the child should be determined by the doctor, taking into account his age, weight and health status.
Impact of Development: Some dietary supplements can affect the development of the child’s body, both positively and negatively. For example, an excess of vitamin A can adversely affect the development of bones, and the lack of vitamin D can lead to rickets.
Allergic reactions: Children are more prone to allergic dietary supplements than adults. It is necessary to carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which the child may have allergies.
Impact on digestion: Some dietary supplements can affect the child’s digestion, causing stomach disorders, diarrhea or constipation. It is necessary to choose dietary supplements that are easily absorbed and do not have a negative effect on digestion.

When dietary supplements can be useful for children:

Deficiency of vitamins and minerals: Children who are on artificial feeding, vegetarians, or have certain diseases, may need to receive dietary supplements to replenish the deficiency of vitamins and minerals. For example, children with artificial feeding may take vitamin D, and vegetarians – vitamin B12.
Support for the immune system: For children with weakened immunity, the use of dietary supplements, strengthening the immune system, such as vitamin C, zinc and probiotics, can be useful. However, before the use of these dietary supplements, it is necessary to consult a doctor.
Improving appetite: To some children with poor appetite, the use of dietary supplements that improve appetite, such as group B vitamins, may be useful. However, it must be remembered that dietary supplements are not replaced by full nutrition and should not be used for forced feeding of the child.
Normalization of intestinal microflora: Children who have undergone a course of antibiotics or having problems with digestion may be useful to take probiotics to normalize the intestinal microflora. However, it is necessary to choose probiotics designed specifically for children.

Cautions when using dietary supplements in children:

Consultation with a doctor: Before taking dietary supplements, a child must be consulted with a doctor.
Dosage compliance: Strictly observe the dosage recommended by the doctor. Do not exceed the dosage, even if it seems to you that this does not harm your child.
The choice of high -quality dietary supplements: Choose dietary supplements only from trusted and reliable manufacturers who comply with quality standards and provide reliable information about their products.
A careful study of the composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which the child may have allergies.
Observation of the reaction of the child: Carefully observe the reaction of the child to dietary supplements. When any unusual symptoms appear, stop taking the dietary supplement and consult a doctor.
Storage of dietary supplements in an inaccessible place for children: Keep dietary supplements in no way for children to avoid random overdose.
Bades are not a replacement for medicines: Do not use dietary supplements as a replacement for the traditional treatment of diseases in children.

Dietary diets for weight loss: myths and reality

Dietary dietary supplements are one of the most popular and contradictory segments of the Danger market. Manufacturers promise a quick and easy way to get rid of excess weight without diets and physical exercises. However, most of these promises are just a marketing move, and the effectiveness of most dietary supplements for weight loss has not been proven by scientific research.

Myths about dietary supplements for weight loss:

Fast and easy weight loss without effort: Many dietary supplements promise quick and easy weight loss without diets and physical exercises. This is unrealistic. Losing weight is a complex process that requires an integrated approach, including proper nutrition, regular physical exercises and a change in lifestyle. Bades can only slightly speed up the process of losing weight, but will not replace a healthy lifestyle.
Burning fat without diets and physical exercises: Some dietary supplements are advertised as “fat burners” that allow you to get rid of excess weight without diets and physical exercises. This is not true. To burn fat, it is necessary to create a calorie deficit, that is, consume less calories than is consumed. Bades cannot create a calorie deficit on their own.
Blocking the assimilation of fats and carbohydrates: Some dietary supplements are advertised as “fat blockers” or “carbohydrates blockers” that prevent the absorption of fats and carbohydrates in the intestines. The effectiveness of these dietary supplements is limited and can lead to unpleasant side effects, such as stomach and diarrhea disorders.
Acceleration of metabolism: Some dietary supplements are advertised as “metabolism accelerators” that allow you to burn more calories at rest. Indeed, some dietary supplements containing caffeine or other stimulants can temporarily accelerate metabolism. However, this effect is short -term and can lead to side effects, such as an increase in blood pressure, heartbeat and insomnia.
Suppression of appetite: Some dietary supplements are advertised as “appetite suppressors” who help to control the appetite and reduce calories. Some of these dietary supplements may contain sibutramin, a prohibited substance that causes serious side effects.

Reality about dietary supplements for weight loss:

Most dietary supplements are ineffective: The effectiveness of most dietary supplements for weight loss has not been proved by scientific research. Many of these dietary supplements have a placebo effect, that is, an improvement in well-being caused by faith in the effectiveness of the drug, and not its real action.
Some dietary supplements can be dangerous: Some dietary supplements may contain harmful or prohibited substances that can harm health. For example, some dietary supplements may contain sibutramine, phenacetin or other prohibited substances.
Bades will not replace a healthy lifestyle: Bades will not replace a healthy lifestyle, including proper nutrition, regular physical exercises and a change in lifestyle. To achieve stable results, it is necessary to adhere to a healthy lifestyle.
Bades can be useful as an addition to a healthy lifestyle: Some dietary supplements can be useful as an addition to a healthy lifestyle, helping to control appetite, accelerate metabolism or improve digestion. However, before using dietary supplements, you need to consult a doctor.

Bades that can be useful for weight loss (under the supervision of a doctor):

Fiber: Fiber helps to control appetite, improves digestion and reduces blood cholesterol.
Protein: Protein helps control appetite, accelerates metabolism and promotes the growth of muscle mass.
Green tea: Green tea contains antioxidants and caffeine, which can accelerate metabolism and burn fat.
CLA (conjugated linoleic acid): Cla can help burn fat and increase muscle mass.
L-Carnitin: L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy.

Recommendations when choosing dietary supplements for weight loss:

Consult a doctor: Before taking dietary supplements, you need to consult a doctor.
Choose dietary supplements from trusted manufacturers: Bad only from trusted and reliable manufacturers.
Read the label carefully: Carefully read the Bad label and make sure that it does not contain harmful or prohibited substances.
Do not trust false promises: Do not trust false or misleading statements about the effectiveness of dietary supplements.
Combine the reception of dietary supplements with a healthy lifestyle: Combine the reception of dietary supplements with a healthy lifestyle, including proper nutrition, regular physical exercises and a change in lifestyle.
Do not expect miracles: Do not expect miracles from dietary supplements. Losing weight is a complex process that requires time and effort.
Stop taking dietary supplement when side effects appear: When any side effects appear, stop taking dietary supplements and consult a doctor.

Dietary supplements for athletes: raising results or a waste of money?

Dietary supplements for athletes are products designed to improve sports indicators, increase endurance, accelerate the restoration and increase of muscle mass. The market for athletes is huge, and manufacturers offer a wide range of products, from protein and creatine to amino acids and vitamins.

The effectiveness of dietary supplements for athletes is a question that causes a lot of disputes. Some dietary supplements can really be useful for athletes, while others do not have any effect or can even be harmful to health.

Bades that can be useful for athletes:

Protein: Protein is necessary for the growth and restoration of muscle tissue. Athletes engaged in power sports are recommended to use more protein than ordinary people.
Creatine: Creatine helps to increase muscle strength and endurance. It is especially useful for athletes involved in power sports and sprint.
Amino acids: Amino acids are construction blocks of protein. Some amino acids, such as BCAA (amino acids with an extensive chain), can help accelerate recovery after training and reduce muscle pain.
Glutamine: Glutamine is an amino acid that plays an important role in the immune system. Athletes training with high intensity can be useful to take glutamine to maintain immunity.
Vitamins and minerals: Vitamins and minerals are necessary to maintain health and normal functioning of the body. Athletes training with high intensity may need more vitamins and minerals than ordinary people. Especially important are B vitamins, vitamin C, vitamin D, calcium, magnesium and iron.
Electrolytes: Electrolytes, such as sodium, potassium and magnesium, are lost with later during training. Athletes need to replenish the losses of electrolytes in order to avoid dehydration and seizures.
Caffeine: Caffeine is a stimulant that can increase endurance and improve concentration.

Dietary supplements that can be ineffective or harmful to athletes