Bades: What do research say?

Bades: What do research say?

Section 1: Understanding of dietary supplements: definition, classification and regulation

1. What is dietary supplement? Dietary supplements (biologically active additives) are concentrated sources of food substances (separate or in complex) designed for direct intake with food or introduction to food products in order to enrich the diet with individual food or biologically active substances and correct its chemical composition. They are not drugs and are not intended for the treatment of diseases.

2. Classification of dietary supplements: Bades are classified according to various signs:

   • By composition:

     • Vitamin and vitamin-mineral complexes: Contain vitamins, minerals or their combinations. Examples: vitamin D, vitamin C, complex of vitamins B, calcium, magnesium, zinc.
     • Plant dietary supplements (herbal preparations): They are made from plant materials (grass, roots, fruits, leaves, etc.). Examples: echinacea, ginseng, ginkgo biloba, St. John’s wort.
     • Bad of animal origin: Contain components obtained from animals. Examples: chondroitin, glucosamine (often from cartilage), fish oil (omega-3 fatty acids).
     • Microbial dietary supplements (probiotics and prebiotics): Contain living microorganisms (probiotics) or substances that contribute to their growth (prebiotics). Examples: lactobacteria, bifidobacteria, inulin, fruitoligosaccharides.
     • Dietary supplements with dietary fiber: Contain fiber or other dietary fiber. Examples: psillium, cellulose, pectin.
     • Amino acid complexes: Contain amino acids necessary for the construction of proteins. Examples: BCAA (branched amino acids), creatine, L-carnitine.
     • Other dietary supplements: Include various substances, such as Q10 coenzyme, alpha-lipoic acid, melatonin.

   • By the form of release: Tablets, capsules, powders, liquids, teas, bars.

   • By purpose: To maintain immunity, improve digestion, strengthen bones, increase energy, improve cognitive functions, etc.

3. Bad regulation: Bad regulation varies in different countries.

   • In Russia: Bades are subject to state registration and sanitary and epidemiological examination. Manufacturers should provide information about the composition, safety and efficiency of products. Rospotrebnadzor monitors the quality and safety of dietary supplements. The technical regulation of the Customs Union 021/2011 “On the safety of food products” also applies to dietary supplements.
   • In the USA: Dietary supplements are regulated by the Office for Products and Medicine Control (FDA) in the framework of the Law on Health and Education of Food additives (DSHEA) from 1994. FDA does not approve of dietary supplements before they are being put on the market, but can take measures against products recognized as unsafe or misleading.
   • In the European Union: The regulation of dietary supplements is carried out at the level of individual member countries, but there are general rules regarding labeling, safety and quality of food products, which are also applied to dietary supplements. The European Food Safety Agency (EFSA) evaluates the safety and effectiveness of some ingredients used in dietary supplements.

Section 2: Vitamins and minerals: research review

1. Vitamin D:

   • Functions: It regulates the metabolism of calcium and phosphorus, necessary for the health of bones and teeth, is involved in the immune function.
   • Research: Studies have shown that vitamin D deficiency is associated with an increased risk of osteoporosis, fractures, some types of cancer (colon, mammary gland), autoimmune diseases and infections. Taking vitamin D in adequate doses can reduce the risk of these conditions, especially in people with deficiency. However, high doses of vitamin D can be toxic.
   • Recommendations: The recommended daily dose of vitamin D varies depending on age and health. Adults are usually recommended 600-800 IU per day. People with a deficiency or high risk of deficiency may require a higher dose that the doctor should prescribe.

2. Vitamin C:

   • Functions: The antioxidant, participates in the synthesis of collagen, strengthens the immune system.
   • Research: Vitamin C can reduce the duration and severity of a cold, especially in people involved in intense physical exercises. It can also protect against damage to free radicals that contribute to the development of chronic diseases. Some studies show that vitamin C can reduce the risk of cardiovascular diseases and some types of cancer.
   • Recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers need more vitamin C.

3. B vitamins B:

   • Functions: They participate in energy metabolism, necessary for the nervous system, the formation of red blood cells.
   • Research: B vitamins deficiency can lead to various symptoms such as fatigue, weakness, anemia, neurological disorders. Reception of B vitamins can improve the energy level, mood and cognitive functions, especially in people with deficiency. Folic acid (vitamin B9) is necessary for the prevention of defects in the nervous tube in the fetus during pregnancy.
   • Recommendations: Recommended daily doses of B vitamins vary depending on vitamin. It is important to get a sufficient amount of group B vitamins from food or additives, especially for pregnant women and the elderly.

4. Calcium:

   • Functions: It is necessary for the health of bones and teeth, is involved in the muscle function, the transfer of nerve impulses, and blood coagulation.
   • Research: Enough calcium consumption is important for the prevention of osteoporosis and fractures, especially in women in postmenopausa. However, high doses of calcium can increase the risk of cardiovascular diseases and the formation of kidney stones.
   • Recommendations: The recommended daily dose of calcium is 1000 mg for adults and 1200 mg for women over 50 and men over 70 years old. It is important to receive calcium from food and additives with vitamin D for better absorption.

5. Magnesium:

   • Functions: Participates in more than 300 enzymatic reactions necessary for energy metabolism, muscle function, nervous system, regulation of blood sugar and blood pressure.
   • Research: Magnesium deficiency is associated with an increased risk of cardiovascular diseases, type 2 diabetes, migraines and osteoporosis. Magnesium intake can improve sleep, reduce blood pressure and reduce the frequency of migraines.
   • Recommendations: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women. It is important to get magnesium from food and additives, especially for people with deficiency.

6. Zinc:

   • Functions: It is necessary for the immune function, healing of wounds, growth and development, taste and smell.
   • Research: Zinc deficiency can weaken the immune system and increase the risk of infections. Taking zinc can reduce the duration and severity of a cold, especially if you start taking it within 24 hours after the appearance of symptoms. Zinc is also important for the health of the skin, hair and nails.
   • Recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. High doses of zinc can disrupt copper assimilation.

Section 3: Plant dietary supplement: Efficiency and safety

1. SOUTINATEA:

   • Functions: Used to strengthen the immune system and prevent a cold.
   • Research: Some studies show that echinacea can reduce the duration and severity of the cold, but the results are contradictory. Some studies have not revealed considerable benefit.
   • Safety: Echinacea is usually safe for most people, but can cause allergic reactions. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.

2. Ginseng:

   • Functions: Used to increase energy, improve cognitive functions and reduce stress.
   • Research: Some studies show that ginseng can improve cognitive functions, memory and mood, especially in older people. He can also reduce fatigue and increase physical endurance.
   • Safety: Ginseng can cause side effects, such as insomnia, headache and increased blood pressure. It is not recommended for people with high blood pressure, heart disease and pregnant women.

3. Ginkgo biloba:

   • Functions: Used to improve blood circulation, memory and cognitive functions.
   • Research: Some studies show that ginkgo biloba can improve cognitive functions and memory in people with Alzheimer’s disease and other forms of dementia. It can also improve blood circulation and reduce the symptoms of intermittent chromium.
   • Safety: Ginkgo bilobe can cause side effects, such as headache, dizziness and stomach disorder. It can also interact with some drugs such as anticoagulants.

4. St. John’s wort:

   • Functions: Used to treat depression and anxiety.
   • Research: Studies show that St. John’s wort can be effective for the treatment of mild and moderate depression.
   • Safety: St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and anticoagulants. It is not recommended to take St. John’s wort without consulting a doctor.

5. Milk thistle:

   • Functions: Used to protect the liver and treatment of liver diseases.
   • Research: Some studies show that milk thistle can improve the function of the liver in people with liver diseases, such as hepatitis and cirrhosis.
   • Safety: A milk thistle is usually safe for most people, but can cause side effects, such as stomach disorder.

Section 4: omega-3 fatty acids: health benefits

1. Functions: Omega-3 fatty acids (EPA and DHA) are necessary for the health of the heart, brain and eyes. They have anti -inflammatory properties.

2. Research: Studies have shown that omega-3 fatty acids can reduce the risk of cardiovascular diseases, such as heart attack and stroke. They can also improve cognitive functions, mood and vision. Omega-3 fatty acids are important for the development of brain and eyes in children.

3. Recommendations: It is recommended to use at least 250-500 mg EPA and DHA per day. Omega-3 fatty acids can be obtained from oily fish (salmon, tuna, sardines) or fish oil additives.

Section 5: probiotics and prebiotics: intestinal health

1. Probiotics: Living microorganisms that benefit health when they are used in adequate quantities.

   • Functions: Improve digestion, strengthen the immune system, prevent the development of pathogenic microorganisms.
   • Research: Probiotics can help with diarrhea caused by antibiotics, irritable bowel syndrome (SRK) and other gastrointestinal disorders. They can also strengthen the immune system and reduce the risk of infections.
   • Sources: Yogurt, kefir, quasible cauliflower, kimchi, supplements of probiotics.

2. Prebiotics: Interesting dietary fiber that serve as food for probiotics.

   • Functions: Contribute to the growth and activity of beneficial bacteria in the intestines.
   • Research: Prebiotics can improve digestion, strengthen the immune system and reduce the risk of some diseases such as colon cancer.
   • Sources: Onions, garlic, bananas, asparagus, chicory, oats.

Section 6: Amino acids and sports additives: Support for physical activity

1. Creatine:

   • Functions: Increases strength and muscle mass, improves sports results.
   • Research: Creatine is one of the most studied and effective sports additives. It can increase strength, muscle mass and endurance during high -intensity training.
   • Safety: Creatine is usually safe for most people, but can cause side effects, such as water retention and stomach disorder.

2. BCAA (branched amino acids):

   • Functions: Support muscle growth, reduce muscle pain and fatigue after training.
   • Research: BCAA can improve recovery after training and reduce muscle pain. They can also help maintain muscle mass during a diet.
   • Safety: BCAA is usually safe for most people.

3. L-Carnitin:

   • Functions: Participates in the metabolism of fats, helps to reduce weight and increase energy.
   • Research: L-carnitine can improve sports results and help reduce weight. It can also improve the function of the brain and heart.
   • Safety: L-carnitine is usually safe for most people.

Section 7: Safety and Cautions when taking dietary supplements

1. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases, you take medicines, pregnant or breastfeed.

2. The choice of high -quality dietary supplements: Choose dietary supplements from reliable manufacturers who test their products for quality and safety. Pay attention to the availability of quality certificates.

3. Dosage compliance: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage, as this can lead to side effects.

4. Interaction with drugs: Bades can interact with medicines, so it is important to inform your doctor about all the dietary supplements that you accept.

5. Side effects: Follow your condition and immediately stop taking dietary supplements if you have any side effects.

6. Pregnancy and breastfeeding: Not all dietary supplements are safe for pregnant and nursing women. Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

7. Children: Do not give dietary supplements to children without consulting a doctor.

8. Fakes: Be careful with fakes. Buy dietary supplements only in proven places.

9. Do not replace medicines with dietary supplements: Bades are not medicines and are not intended for the treatment of diseases. Do not replace the medicines prescribed by the doctor.

Section 8: new research and prospects in the field of dietary supplements

1. Personalized nutrition: The development of personalized nutrition based on genetic analysis and individual needs allows you to develop dietary supplements that are most consistent with the needs of a particular person.

2. Microbia and dietary supplements: Studies of the intestinal microbioma open up new opportunities for the development of dietary supplements aimed at improving the health of the intestine and the whole organism.

3. Nanotechnology: Nanotechnology can improve the assimilation and efficiency of dietary supplements, as well as develop new forms of release.

4. Artificial intelligence: Artificial intelligence is used to analyze large volumes of data and identify new beneficial properties of dietary supplements and their components.

5. Studies of efficiency and safety: Studies of the effectiveness and safety of various dietary supplements for the treatment and prevention of various diseases are ongoing.

Section 9: Examples of dietary supplements and their use in various situations

1. To maintain immunity: Vitamin D, vitamin C, zinc, echinacea, probiotics.

2. To improve digestion: Probiotics, prebiotics, dietary fiber, enzymes.

3. To strengthen bones: Vitamin D, calcium, magnesium, vitamin K2.

4. To increase energy: B vitamins B, ginseng, coenzyme Q10, L-Carnitine.

5. To improve cognitive functions: Omega-3 fatty acids, ginkgo biloba, vitamins of group B, choline.

6. For heart health: Omega-3 fatty acids, coenzyme Q10, vitamin K2, magnesium.

7. To maintain the health of the skin, hair and nails: Vitamin C, zinc, biotin, collagen.

8. For athletes: Creatine, BCAA, Protein, L-Carnitine, Beta-Alanin.

Section 10: Resources for additional information

1. National Health Institutes (NIH): Provide scientific information about dietary supplements.

2. Product and medicine control control (FDA): Regulates dietary supplements in the USA.

3. European Food Safety Agency (EFSA): Assesses the safety and effectiveness of ingredients used in dietary supplements.

4. Medical magazines and scientific articles: Provide the results of research on dietary supplements.

5. Web sites of medical organizations and doctors: Provide information about dietary supplements and recommendations for their use.

It is important to remember that the information presented in this article is not a replacement for a consultation with a doctor. Always consult a doctor before taking any dietary supplements.