How to take dietary supplements: expert advice

How to take dietary supplements: expert advice

Section 1: What is dietary supplements and why are they popular

1. Dietary Dad Definition (biologically active additives): Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs and are designed to replenish the deficiency of nutrients, maintain the normal function of organs and systems, as well as improve the general condition of the body. It is important to understand that dietary supplements do not treat diseases, but only contribute to maintaining health.

2. The composition of the dietary supplement: Bades can contain vitamins, minerals, amino acids, polyunsaturated fatty acids (omega-3, omega-6), dietary fiber, probiotics, prebiotics, plant extracts and other biologically active components. The composition varies depending on the purpose of the use of dietary supplements. For example, dietary supplements can contain lutein and zeaxantin to improve vision, and glucosamine and chondroitin to maintain joint health.

3. Bades release forms: Bades are available in various forms: tablets, capsules, powders, liquids (solutions, syrups), bars, teas and others. The choice of form depends on personal preferences and convenience of application. Capsules and tablets often have a shell that protects active substances from destruction in the stomach and ensures their release in the intestines. Powers and liquids are convenient for dosing and taking, especially for children and people with difficulty swallowing.

4. Bad regulation: In most countries, dietary supplements are regulated as food products, and not as drugs. This means that manufacturers are not required to conduct clinical trials to confirm the efficiency and safety of dietary supplements. However, they must comply with the safety requirements of food and provide information about the composition and recommended dosage. In Russia, the regulation of dietary supplements is carried out by Rospotrebnadzor.

5. Popularity of dietary supplements: Reasons: The popularity of dietary supplements is growing for several reasons:

   • The desire for a healthy lifestyle: Many people seek to maintain their health with natural means and preventive measures.
   • Lack of nutrients in food: A modern diet often does not provide the body with all the necessary vitamins and minerals.
   • Age changes: With age, the need for certain nutrients increases.
   • Advertising and accessibility: Active advertising and wide accessibility of dietary supplements make them attractive to consumers.
   • Self -medication: Some people use dietary supplements for self -medication without seeking a doctor.

6. Potential advantages of dietary supplements: Correctly selected and accepted dietary supplements can benefit:

   • Filling a deficiency of nutrients: For example, vitamin D in winter or iron for anemia.
   • Maintenance of health: For example, Omega-3 for the cardiovascular system or probiotic probiotics.
   • Improving well -being: Some dietary supplements can increase energy, improve mood and sleep.
   • Prevention of diseases: Some dietary supplements can reduce the risk of developing certain diseases.

7. Risks associated with the reception of dietary supplements: Despite the potential advantages, the intake of dietary supplements is associated with certain risks:

   • Low quality: Some manufacturers do not comply with quality standards, which can lead to contamination of dietary supplements or the inconsistency of the composition of the declared.
   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
   • Overdose: Reception of dietary supplements in large doses can lead to toxic effects.
   • Lack of proven effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness.
   • Self -medication: The use of dietary supplements for self -medication can lead to lost time and progression of the disease.

Section 2: Consultation with a doctor: the first step to the safe admission of dietary supplements

8. The need to consult a doctor: Before taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate the state of health, identify a deficiency of nutrients and exclude contraindications. Consultation for people with chronic diseases, pregnant and nursing women, as well as for children and older people, is especially important.

9. Discussion with a doctor: At a consultation with a doctor, it is necessary to discuss the following issues:

   • The purpose of the dietary supplement: Why do you want to take dietary supplements? What results do you expect?
   • Medical history: What chronic diseases do you have? What medications do you take?
   • Test results: If you have test results, show them to the doctor.
   • The composition of the dietary supplement: Give the doctor information about the composition of the dietary supplement you plan to accept.
   • Dosage and reception mode: Discuss with the doctor the optimal dosage and dietary supplement mode.

10. Individual approach: The doctor will select dietary supplements, dosage and reception mode, taking into account the individual characteristics of your body, health status and drugs taken.

11. Analyzes for determining the deficit: The doctor can prescribe tests to determine the deficiency of certain nutrients, such as vitamin D, iron, vitamin B12 and others. The results of the tests will help choose a dietary supplement that your body really needs.

12. Contraindications: The doctor will exclude possible contraindications to the intake of dietary supplement, such as allergies to dietary supplements, kidney and liver diseases, autoimmune diseases and others.

13. Interaction with drugs: The doctor will evaluate the potential interaction of dietary supplements with the drugs you take and will give recommendations on the safe use. Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable consequences.

Section 3: Choice of Bad: Quality and Security Criteria

14. Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Study reviews about the manufacturer and product.

15. Certification: Make sure the dietary supplement has a certificate of conformity. The presence of a certificate confirms that the product meets the requirements of safety and quality. In Russia, dietary supplements must have a certificate of state registration (SGR).

16. Composition: Carefully study the composition of the dietary supplement. Make sure that all the ingredients and their dosage are indicated. Avoid dietary supplements with dubious or unknown components.

17. Output form: Choose the form of a dietary supplement that is convenient for you. Capsules and tablets usually have a more accurate dosage than powders and liquids.

18. Dosage: Pay attention to the dosage of active substances in the dietary supplement. Do not exceed the recommended dosage indicated on the packaging.

19. Best before date: Check the expiration date of the dietary supplement. Do not use dietary supplements with an expired shelf life.

20. Package: Make sure that the package of Bada is sealed and not damaged. This will protect the product from the influence of the external environment and preserve its quality.

21. Reviews: Study the reviews of other consumers about the dietary supplement. Reviews can give an idea of the efficiency and safety of the product. However, remember that reviews can be subjective and do not always reflect the real picture.

22. Price: Not always high price is a high -quality guarantee. However, too low the price may indicate low quality or fake the product.

23. Place of purchase: Buy dietary supplements in pharmacies or specialized stores that have a license to sell dietary supplements. Avoid the purchase of dietary supplements in dubious places, such as Internet sites with unverified reputation or from individuals.

Section 4: Rules for receiving dietary supplements: dosage, time of administration and combination with food

24. Strict compliance with the instructions: Take dietary supplements strictly in accordance with the instructions on the packaging or the doctor’s recommendations. Do not exceed the recommended dosage and do not change the reception mode without consulting a doctor.

25. Dosage: The dosage of dietary supplements depends on age, weight, state of health and purpose of admission. For children and the elderly, the dosage is usually lower than for adults.

26. Reception time: The dietary time for a dietary supplement can affect its effectiveness and digestibility. Some dietary supplements are better to take on an empty stomach, others – during food or after eating. For example, fat -soluble vitamins (A, D, E, K) are better absorbed from food containing fats.

27. Food combination: Consider the combination of dietary supplement with food. Some products can improve or worsen dietary supplements. For example, coffee and tea can worsen the digestibility of iron.

28. Wrap water: Drink dietary supplements with enough water. This will help improve their digestibility and prevent stomach irritation.

29. Regularity: Take dietary supplements regularly in accordance with the recommended reception mode. Reception of admission can reduce dietary supplements.

30. Course accepts: The duration of the course of administration of dietary supplements depends on the purpose of administration and individual characteristics of the body. Typically, the reception course is several weeks or months. After the end of the reception, it is recommended to take a break.

31. Combination with other dietary supplements: Be careful when combining several dietary supplements. Some dietary supplements can interact with each other, strengthening or weakening their action. Before combining several dietary supplements, consult your doctor.

Section 5: side effects and precautions

32. Possible side effects: Bades, like any other substances, can cause side effects. The most common side effects include:

    • Digestive disorder: Nausea, vomiting, diarrhea, constipation, bloating.
    • Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
    • Headache:
    • Dizziness:
    • Changing blood pressure:
    • Sleep violation:

33. When side effects appear: If any side effects appear, stop taking the dietary supplement and consult a doctor.

34. Allergies: If you have an allergy to any products or substances, be especially careful when choosing a dietary supplement. Carefully study the composition of the dietary supplement and make sure that there are no allergens in it.

35. Pregnancy and breastfeeding: Pregnant and lactating women need to especially carefully choose dietary supplements and take them only after consulting a doctor. Some dietary supplements can be harmful to the fetus or child.

36. Children: Dietary supplements should only be given as a doctor’s appointment. The dosage of dietary supplements for children should be strictly observed.

37. Chronic diseases: People with chronic diseases before taking dietary supplement need to consult a doctor. Some dietary supplements can interact with the medicines that you take.

38. Bad storage: Store dietary supplements in accordance with the instructions on the package. Typically, dietary supplements should be stored in dry, cool and protected place from the light, inaccessible to children.

39. Best before date: Do not use dietary supplements with an expired shelf life.

Section 6: Bad for various purposes: review and recommendations

40. Dad for immunity:

    • Vitamin C: Participates in immune reactions, increases the body’s resistance to infections.
    • Vitamin D: Regulates the immune system, reduces the risk of developing autoimmune diseases.
    • Zinc: It is necessary for the normal function of immune cells.
    • SOUTINATEA: It has an immunomodulating effect.
    • Propolis: It has antibacterial and antiviral properties.

41. Diet for digestion:

    • Probiotics: Contain beneficial bacteria that restore the intestinal microflora.
    • Prebiotics: They serve food for beneficial bacteria in the intestines.
    • Food fibers: Improve intestinal motility, prevent constipation.
    • Enzymes: They help to break down food and improve the digestibility of nutrients.

42. Bad for the cardiovascular system:

    • Omega-3 fatty acids: Reduce cholesterol, improve vascular elasticity.
    • Coenzim q10: Participates in the production of energy in cells, improves the function of the heart.
    • Magnesium: Regulates the heart rhythm, reduces blood pressure.
    • Fiber: Reduces cholesterol.

43. Dietrs for the joints:

    • Glucosamine: Participates in the formation of cartilage.
    • Chondroitin: Holds water in cartilage, ensures its elasticity.
    • Collagen: The main building material of the cartilage fabric.
    • Hyaluronic acid: Lubricates the joints, reduces friction.

44. Bad for the brain and nervous system:

    • Omega-3 fatty acids: Improve brain function, memory and concentration.
    • B vitamins B: Necessary for the normal function of the nervous system.
    • Magnesium: Reduces stress, improves sleep.
    • Ginkgo biloba: Improves blood circulation in the brain.

45. Bad for vision:

    • Luthein: Protects the retina from damage by free radicals.
    • Zexanthin: Participates in the protection of the retina from ultraviolet radiation.
    • Vitamin A: It is necessary for normal vision.
    • Zinc: Participates in the metabolism of vitamin A.

46. Bad for beauty:

    • Collagen: Improves the condition of the skin, hair and nails.
    • Hyaluronic acid: Moisturizes the skin, makes it more elastic.
    • Biotin: It is necessary for the normal growth of hair and nails.
    • Vitamin E: Protects cells from damage by free radicals.

Section 7: myths and reality about dietary supplements

47. Myth: Bades are medicines.

    • Reality: Bades are not medicines and are not intended for the treatment of diseases. They are designed to maintain health and replenish the deficiency of nutrients.

48. Myth: Dans are safe because they are natural.

    • Reality: Natural origin does not guarantee security. Some plant components can be toxic or allergic reactions.

49. Myth: The larger the dose of dietary supplements, the better the effect.

    • Reality: Exceeding the recommended dose of dietary supplements can lead to toxic effects and adverse reactions.

50. Myth: dietary supplements can replace good nutrition.

    • Reality: Bades cannot replace full and balanced diet. They are only an addition to the diet.

51. Myth: All dietary supplements are equally effective.

    • Reality: The effectiveness of dietary supplements depends on the quality of the product, composition, dosage and individual characteristics of the body.

52. Myth: Bads help to lose weight without a diet and physical exercises.

    • Reality: Dietary supplements for weight loss can only have an auxiliary effect. The main factor in weight loss is proper nutrition and physical activity.

53. Myth: Dietary supplements are treated with cancer.

    • Reality: There is no scientific evidence that dietary supplements can treat cancer. The use of dietary supplements to treat cancer can be dangerous and lead to a deterioration in health.

54. Myth: Bades have no side effects.

    • Reality: Bades can cause side effects, especially when the recommended dose is exceeded or when interacting with drugs.

Section 8: Bad Legislation in Russia

55. Bad regulation in Russia: In Russia, the regulation of dietary supplements is carried out by Rospotrebnadzor.

56. Certificate of state registration (SGR): For the production and implementation in Russia, dietary supplements must have a certificate of state registration (SGR). The SGR confirms that the dietary supplement meets the requirements of safety and quality.

57. Bades labeling requirements: The marking of the dietary supplement should contain the following information:

    • The name of the dietary supplement.
    • Composition.
    • Net mass or volume.
    • Appointment.
    • Recommendations for use.
    • Contraindications.
    • Best before date.
    • Storage conditions.
    • Information about the manufacturer.
    • The number of the certificate of state registration.

58. Responsibility for violation of legislation: For violation of the legislation on dietary supplements, administrative liability is provided.

59. Quality control of dietary supplements: Rospotrebnadzor carries out quality control of dietary supplements sold in Russia.

Section 9: Practical advice on receiving dietary supplements

60. Maintaining a reception diary: Write down information about the dietary supplements, dosage, reception time and any side effects. This will help you track the effectiveness and safety of dietary supplements.

61. Photo of packaging: Take a picture of the package of dietary supplements to have information about the composition, dosage and manufacturer.

62. Information of the doctor: Tell your doctor about all the dietary supplements you accept. This will help to avoid undesirable interactions with drugs.

63. Search for information: Look for information about dietary supplements in reliable sources, such as scientific articles, medical sites and consultations with a doctor.

64. Caution with advertising: Be careful with advertising of dietary supplements, especially if it promises wonderful results or has no scientific justifications.

65. Do not be afraid to ask questions: Feel free to ask questions to the doctor or pharmacist about dietary supplements.

66. Listen to your body: Pay attention to any changes in your well -being after the start of the dietary supplement.

67. Do not self -medicate: Do not use dietary supplements for self -medication. Contact the doctor to diagnose and prescribe treatment.

Section 10: Prospects for the development of the market market

68. Growth of popularity: The dietary supplement market continues to grow and develop. More and more people are aware of the importance of maintaining health and prevention of diseases.

69. Development of scientific research: Scientific research is being conducted to study the effectiveness and safety of dietary supplements.

70. Improvement of regulation: The legislation on dietary supplements is being improved to improve their safety and quality.

71. The appearance of new products: New dietary supplements with innovative compositions and technologies appear on the market.

72. Personalized approach: A personalized approach to the choice of dietary supplements is developing, taking into account the individual characteristics of the body.

73. Integration with medicine: Bades are increasingly integrated into complex treatment and prevention programs.

74. The role of technology: Technologies, such as mobile applications and online consultations, help consumers choose and accept dietary supplements correctly.

Section 11: Frequently asked questions about dietary supplements

75. How do dietary supplements differ from drugs? Bades are food supplements designed to maintain health and replenish the deficiency of nutrients. Medicines are drugs intended for the treatment of diseases.

76. Do I need to consult a doctor before taking dietary supplements? Yes, a consultation with a doctor before taking dietary supplements is necessary, especially for people with chronic diseases, pregnant and lactating women, as well as for children and older people.

77. How to choose a quality dietary supplement? Choose dietary supplements from well -known and trusted manufacturers having a certificate of conformity. Carefully study the composition, dosage and expiration date.

78. Can dietary supplements cause side effects? Yes, dietary supplements can cause side effects, especially if the recommended dose is exceeded or when interacting with drugs.

79. Is it possible to take several dietary supplements at the same time? Be careful when combining several dietary supplements. Before combining several dietary supplements, consult your doctor.

80. How to store dietary supplements? Store dietary supplements in accordance with the instructions on the package. Typically, dietary supplements should be stored in dry, cool and protected place from the light, inaccessible to children.

81. Can children give dietary supplements? Dietary supplements should only be given as a doctor’s appointment. The dosage of dietary supplements for children should be strictly observed.

82. Do dietary supplements help to lose weight? Dietary supplements for weight loss can only have an auxiliary effect. The main factor in weight loss is proper nutrition and physical activity.

83. Can dietary supplements treat cancer? There is no scientific evidence that dietary supplements can treat cancer.

84. Where is it better to buy dietary supplements? Buy dietary supplements in pharmacies or specialized stores that have a license to sell dietary supplements.

Section 12: List of recommended dietary supplements (examples)

Important: this list is provided only as an example. Before taking any dietary supplements, you need to consult a doctor.

85. Vitamin D3: To maintain immunity, the health of bones and teeth, especially in winter. Dosage: 2000-5000 IU per day (on the recommendation of a doctor).

86. Omega-3 (fish oil): For the health of the cardiovascular system, brain and joints. Dosage: 1-3 grams per day.

87. Probiotics: To maintain the health of the digestive system and strengthen immunity. Take after a course of antibiotics or in digestive disorders.

88. Magnesium: To reduce stress, improve sleep and maintain health of the cardiovascular system. Dosage: 200-400 mg per day.

89. Vitamin C: To maintain immunity and protect the cells from damage by free radicals. Dosage: 500-1000 mg per day.

90. Zinc: To maintain immunity and skin health. Dosage: 15-30 mg per day.

91. Calcium: For the health of bones and teeth. Dosage: 1000-1200 mg per day (in combination with vitamin D3).

92. Iron: To prevent and treat iron deficiency anemia. Dosage: as prescribed by a doctor.

93. Collagen: To improve the condition of the skin, hair, nails and joints. Dosage: 5-10 grams per day.

94. Melatonin: To improve sleep and regulate biorhythms. Dosage: 3-5 mg before bedtime.

Section 13: The role of nutrition in maintaining health

95. Health Basis: Balanced Nutrition: Bades are an addition to a balanced diet, and not its replacement. Proper nutrition should be the basis of a healthy lifestyle.

96. The basic principles of proper nutrition:

    • A variety of products: consume products from all food groups.
    • Restriction of processed products: Avoid the use of a large number of processed products containing sugar, salt and trans fats.
    • A sufficient amount of fruits and vegetables: use at least 5 portions of fruits and vegetables per day.
    • Consumption of a sufficient amount of water: drink at least 1.5-2 liters of water per day.
    • Regular nutrition: eat regularly, do not skip food meals.

97. Products rich in nutrients:

    • Fruits and vegetables: vitamins, minerals, antioxidants.
    • Whole grain products: fiber, vitamins of group B.
    • Squirrels: meat, fish, eggs, legumes, nuts.
    • Dairy products: calcium, vitamin D.
    • Useful fats: olive oil, avocados, nuts, seeds.

98. The relationship of nutrition and dietary supplements: Balanced nutrition provides the body with basic nutrients. Bades can help replenish the deficiency of certain nutrients, if necessary.

Section 14: Alternative methods of maintaining health

99. Physical activity: Regular physical activity helps maintain health of the cardiovascular system, strengthens muscles and bones, improves mood and sleep.

100. Dream: A sufficient sleep is necessary to restore the body and maintain the health of the nervous system.

Section 15: Final recommendations

Remember that the information presented in this article is of an introductory nature and does not replace the consultation with the doctor. Before taking any dietary supplements, be sure to consult a doctor.