Natural dietary supplements: myths and reality

Natural dietary supplements: myths and reality

Section 1: Definition and classification of natural dietary supplements

1. What is dietary supplement? 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, as well as to maintain normal and restore impaired body functions. It is important to note that dietary supplements are not drugs.

2. Key characteristics of dietary supplements:

   • The concentration of biologically active substances: Bades contain a higher concentration of targeted substances than ordinary foods.
   • Output forms: A variety of forms – tablets, capsules, powders, solutions, extracts, etc.
   • Appointment: Nutrition optimization, health support, disease prevention.
   • Regulation: They are regulated as food products, and not as drugs, which affects the requirements for the evidence base.

3. Definition “natural” in the context of dietary supplements: The term “natural” in relation to dietary supplements is often used for marketing purposes and may be ambiguous. Usually, “natural” means that active ingredients are obtained from natural sources – plants, animals, minerals, microorganisms. However, the process of processing and extraction of these substances may vary significantly.

4. Classification of natural dietary supplements:

   • By origin:
     • Plant dietary supplements: Extracts, powders, crushed parts of plants (grass, roots, leaves, fruits, seeds). Examples: Echinacea extract, ginseng, ginkgo biloba, milk thistle.
     • Animal dietary supplements: Substances obtained from animals (fish oil, chondroitin, glucosamine, collagen).
     • Mineral dietary supplements: Minerals in various forms (calcium, magnesium, zinc, iron, selenium).
     • Microbial dietary supplements: Probiotics (living microorganisms that have a beneficial effect on intestinal microflora), prebiotics (substances that stimulate the growth of beneficial bacteria).
     • Sea dietary supplements: Substances obtained from marine organisms (algae, mollusks, crustaceans). Examples: spirulina, chlorella, mussel extract.
   • For functional purpose:
     • Antioxidants: Protect cells from damage by free radicals (vitamin C, vitamin E, selenium, coenzyme Q10).
     • Immunomodulator: Support and strengthen the immune system (echinacea, vitamin D, zinc).
     • For digestion: Improve digestion and assimilation of nutrients (probiotics, prebiotics, enzymes).
     • For the cardiovascular system: Support the health of the heart and blood vessels (omega-3 fatty acids, Q10 coenzyme, garlic).
     • For joints: Support the health of joints and cartilaginous tissue (glucosamine, chondroitin, collagen).
     • For the nervous system: Improve cognitive functions and reduce stress levels (ginkgo biloba, magnesium, B vitamins).
     • To maintain energy: Increase energy and endurance (ginseng, eleutherococcus, coenzyme Q10).
     • For weight loss: Support the process of weight loss (green tea, L-carnitine, fiber). (It must be emphasized that the effectiveness of such dietary supplements is often exaggerated).

5. Differences from drugs: The key difference is the lack of strict requirements for the evidence -based base and safety base, like in medicines. Bades are not intended for the treatment of diseases. They are aimed at maintaining health and prevention.

Section 2: Myths and errors about natural dietary supplements

1. Myth: “natural = safe”: Natural origin does not guarantee security. Plants contain various biologically active substances, some of which can be toxic or allergic reactions. Dosage and individual tolerance is important. Examples: overdose of vitamin A, toxicity of some herbs with prolonged use.

2. Myth: “Dietrs replace good nutrition”: Bades are an addition to the diet, not its replacement. Balanced nutrition is the basis of health. Bades can make up for a deficiency of certain substances, but do not provide the body with all the necessary nutrients.

3. Myth: “Dans are treated with diseases”: Bades are not drugs and are not intended for the treatment of diseases. They can support the body’s functions and promote prevention, but do not replace medical care.

4. Myth: “The larger the dose, the better the effect”: Exceeding the recommended dose can lead to negative consequences and side effects. It is important to follow the recommendations for use.

5. Myth: “All dietary supplements are equally effective”: The effectiveness of dietary supplements depends on the quality of raw materials, production technology, dosage, individual characteristics of the body and other factors. Not all dietary supplements are equally useful. It is important to choose trusted manufacturers and pay attention to the composition.

6. Myth: “Dietary dietary supplements have no side effects”: Like any biologically active substances, dietary supplements can cause side effects, especially with an overdose or individual intolerance. Allergic reactions, digestive disorders and other undesirable phenomena are possible.

7. Myth: “Dans are suitable for everyone”: Some dietary supplements are contraindicated in certain diseases, pregnancy, breastfeeding and in childhood. It is necessary to consult a doctor before taking dietary supplements.

8. Myth: “Dietary dietary supplements are a placebo”: Some dietary supplements really have proven effectiveness confirmed by clinical research. However, the effect can vary depending on the individual characteristics of the body and other factors. A placebo effect can also play a role.

9. Myth: “Dietary dietary supplements are a” miraculous “means”: Bades are not a “magic tablet” and do not solve all health problems. To achieve the desired result, you need an integrated approach, including a balanced diet, a healthy lifestyle and medical care if necessary.

10. Myth: “Dietary dietary supplements do not interact with medicines”: Bades can interact with drugs by changing their effectiveness or increasing side effects. It is important to inform the doctor about the intake of dietary supplements, especially if you take any medicine.

Section 3: Reality about natural dietary supplements: benefits and risks

1. The benefits of natural dietary supplements:

   • Filling a deficiency of nutrients: Bades can be useful with a deficiency of certain vitamins, minerals or other nutrients, especially in people with a limited diet or certain diseases.
   • Health support: Some dietary supplements can have a positive effect on health, for example, reduce the risk of developing cardiovascular diseases (omega-3 fatty acids), maintain joint health (glucosamine, chondroitin), improve cognitive functions (ginkgo biloba).
   • Prevention of diseases: Some dietary supplements can contribute to the prevention of diseases, for example, antioxidants protect cells from damage to free radicals, which can reduce the risk of cancer and other chronic diseases.
   • Improving well -being: Some dietary supplements can improve overall well -being, increase energy level and reduce stress.
   • Support for certain conditions: Bades can be useful as an addition to the main treatment in certain conditions, for example, probiotics for dysbiosis, vitamin D for osteoporosis.

2. The risks of natural dietary supplements:

   • Unproven effectiveness: The effectiveness of many dietary supplements has not been proven by clinical research. Marketing statements are often exaggerated and are not true.
   • Uncontrolled quality: The quality of dietary supplements can vary significantly depending on the manufacturer. Some dietary supplements may contain impurities, toxic substances or not correspond to the declared composition.
   • Side effects: Bades can cause side effects, especially with an overdose or individual intolerance.
   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing side effects.
   • Allergic reactions: Some dietary supplements can cause allergic reactions.
   • The risk of an overdose: Exceeding the recommended dose can lead to negative health consequences.
   • Financial risks: Bades are often expensive, and their purchase can be an unjustified waste of money if they do not have the expected effect.
   • Delay in medical help: The use of dietary supplements instead of contacting a doctor can lead to a delay in the diagnosis and treatment of serious diseases.
   • Risk of self -medication: Self -medication with dietary supplements can be dangerous and lead to a deterioration in health.

3. Important factors when choosing natural dietary supplements:

   • Consultation with a doctor: Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
   • The choice of trusted manufacturers: Choose dietary supplements from trusted manufacturers who have a good reputation and comply with quality standards.
   • Study of the composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which you may have an allergy or individual intolerance.
   • Pay attention to the dosage: Follow the recommended dosage indicated on the packaging.
   • Assessment of clinical research: If possible, look for dietary supplements whose effectiveness is confirmed by clinical research.
   • Consumer reviews: Check out the reviews of other consumers, but do not rely on them completely, since each organism is individual.
   • Beware of high -profile promises: Be skeptical of loud marketing promises and do not believe in the “miraculous” properties of dietary supplements.
   • Follow your condition: During the admission of Bad, follow your condition and stop taking it if you have any side effects.

Section 4: Examples of natural dietary supplements and their application (with scientific justification and carefulness)

1. Omega-3 fatty acids:

   • Source: Fish oil, linseed oil, chia seeds.
   • Benefit: They support the health of the cardiovascular system, reduce the level of triglycerides, have anti-inflammatory effects, and improve cognitive functions.
   • Scientific justification: Many clinical studies confirm the positive effect of omega-3 fatty acids on the health of the heart and blood vessels.
   • Caution: They can cause digestive disorders, interact with anticoagulants (blood liners). It is recommended to consult a doctor before use.
   • Recommendations: Choose fisheries with a high content of EPA and DHA. The dosage depends on the individual needs and recommendations of the doctor.

2. Vitamin D:

   • Source: Fish oil, egg yolk, mushrooms, synthesized in the skin under the influence of sunlight.
   • Benefit: Supports the health of bones and teeth, strengthens the immune system, improves mood.
   • Scientific justification: Vitamin D deficiency is associated with an increased risk of development of osteoporosis, autoimmune diseases and other health problems.
   • Caution: An overdose can lead to hypercalcemia (an increased level of calcium in the blood). It is recommended to take a blood test to the level of vitamin D and take the supplement under the supervision of a doctor.
   • Recommendations: The dosage depends on the level of vitamin D in the blood and the doctor’s recommendations. It is recommended to take vitamin D along with fatty foods for better absorption.

3. Probiotics:

   • Source: Sour -milk products (yogurt, kefir), fermented products (sauerkraut, kimchi), special additives.
   • Benefit: They support healthy intestinal microflora, improve digestion, strengthen the immune system.
   • Scientific justification: Probiotics can be useful for dysbiosis, diarrhea, irritable bowel syndrome (SRK) and other digestive problems.
   • Caution: They can cause bloating and other digestive disorders, especially at the beginning of the reception. Rarely cause serious side effects.
   • Recommendations: Choose probiotics containing several strains of beneficial bacteria. Store probiotics in the refrigerator.

4. Magnesium:

   • Source: Green leafy vegetables, nuts, seeds, whole grain products.
   • Benefit: Supports the health of the nervous system, reduces stress levels, improves sleep, supports muscle and bone health.
   • Scientific justification: The deficiency of magnesium is associated with an increased risk of developing anxiety, depression, muscle seizures and other health problems.
   • Caution: They can cause digestive disorders, especially with high doses. Some forms of magnesium (for example, magnesium oxide) are poorly absorbed.
   • Recommendations: Choose well -absorbed forms of magnesium, such as magnesium citrate, magnesium glycine or magnesium tronate.

5. Kurkumin (from turmeric):

   • Source: Turmeric (Spice).
   • Benefit: It has an anti -inflammatory effect, is an antioxidant, can improve cognitive functions.
   • Scientific justification: Kurkumin showed promising results in in vitro studies and animals, but additional clinical studies in humans are needed.
   • Caution: It is poorly absorbed. It is recommended to take with piperin (from black pepper) to improve absorption. It can interact with anticoagulants.
   • Recommendations: Choose kurcumin additives containing pipin.

6. Glucosamine and chondroitin:

   • Source: Substances that make up cartilage fabric.
   • Benefit: They support joint health, reduce pain and inflammation in osteoarthritis.
   • Scientific justification: The results of clinical studies are contradictory. Some studies show that glucosamine and chondroitin can be effective in osteoarthritis, while other studies have not revealed considerable benefits.
   • Caution: They can cause digestive disorders, allergic reactions. They can interact with anticoagulants.
   • Recommendations: Consult a doctor to determine whether glucosamine and chondroitin are suitable for you.

7. Milk thistle (Silybum Marianum):

   • Source: Seeds of milk thistle.
   • Benefit: Supports liver health, has a hepatoprotective effect.
   • Scientific justification: Contains silimarin, which can protect the liver cells from damage.
   • Caution: It can cause digestive disorders, allergic reactions. It can interact with some drugs.
   • Recommendations: Consult a doctor before use, especially if you have liver diseases.

8. SOUTINATEA:

   • Source: Various types of echinacea (Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida).
   • Benefit: Supports the immune system, can reduce the duration and severity of the cold.
   • Scientific justification: Some studies show that echinacea can stimulate the immune system.
   • Caution: It can cause allergic reactions. Not recommended for autoimmune diseases.
   • Recommendations: It is not recommended to use for a long time.

9. Ginseng:

   • Source: Ginseng root (Panax Ginseng).
   • Benefit: Increases energy level, improves cognitive functions, adaptogen (helps the body adapt to stress).
   • Scientific justification: It can improve cognitive functions and physical endurance.
   • Caution: It can cause insomnia, nervousness, an increase in blood pressure. It can interact with some drugs.
   • Recommendations: It is not recommended to use for a long time. Avoid use before bedtime.

10. Ginkgo biloba:

    • Source: Ginkgo biloba leaves.
    • Benefit: Improves blood circulation (especially in the brain), can improve cognitive functions and memory.
    • Scientific justification: It can improve the blood supply to the brain.
    • Caution: It can cause digestive disorders, headache, bleeding. It can interact with anticoagulants.
    • Recommendations: Consult a doctor before use, especially if you take anticoagulants.

Section 5: Bad regulation: legislation and quality control

1. Regulation of dietary supplements in Russia and abroad: The regulation of dietary supplements differs significantly in different countries. In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the quality of food and medicines (FDA), but as food products, and not as drugs. In Europe, regulation varies in different countries, but in general, dietary supplements are regulated as food products.

2. Requirements for the production and sale of dietary supplements:

   • State registration: In Russia, dietary supplements are subject to mandatory state registration. To receive a certificate of state registration, it is necessary to provide documents confirming the security and compliance of the BAD with the established requirements.
   • Technical regulations: The production and sale of dietary supplements must comply with the requirements of the technical regulations of the Customs Union.
   • Quality control: Rospotrebnadzor monitors the quality of dietary supplements at all stages of production and sale.
   • Marking: The marking of dietary supplements should contain information about the composition, manufacturer, method of application, contraindications and other important information.

3. Quality control of dietary supplements:

   • Input control of raw materials: Bad manufacturers must carry out the input control of raw materials in order to make sure of its quality and safety.
   • Production control: The production process must comply with the established requirements and ensure the proper quality of the dietary supplement.
   • Office control: The finished product must take the output control in order to verify its compliance with the declared composition and safety requirements.
   • Laboratory research: Bades must be subjected to laboratory research to determine the content of active substances, the presence of impurities and compliance with safety requirements.

4. Problems of quality control and control:

   • Insufficient control: Control over the quality of dietary supplements is often insufficient, which leads to the emergence of poor -quality and falsified products on the market.
   • Weak evidence base: The requirements for the evidence base of the effectiveness of dietary supplements are less strict than to drugs, which allows manufacturers to declare unreasonable useful properties.
   • Aggressive marketing: Aggressive marketing of dietary supplements often misleads consumers and creates unrealistic expectations.
   • Difficulties with tracking side effects: Tracking the side effects of dietary supplements is difficult, since they are not regulated as drugs.

5. How to check the quality of the dietary supplement to the consumer:

   • Check the availability of a certificate of state registration: A certificate of state registration must be indicated on the package of Bad.
   • Study the composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which you may have an allergy or individual intolerance.
   • Pay attention to the manufacturer: Choose dietary supplements from trusted manufacturers who have a good reputation.
   • Check the expiration date: Make sure that dietary supplements have not expired.
   • Pay attention to the price: Too low price may indicate a poor -quality product.
   • Look for independent certificates: Some dietary supplements have independent quality certificates such as USP Verified or NSF International.

Section 6: Natural Bades and Sports

1. Popular dietary supplements in sports: Athletes often use dietary supplements to increase endurance, improve recovery, increase muscle mass and weight loss. Popular dietary supplements include: protein, creatine, BCAA, L-carnitine, multivitamins, omega-3 fatty acids, glutamine.

2. The effectiveness and safety of dietary supplements for athletes:

   • Protein: Effective for increasing muscle mass and recovery after training. Safe subject to the recommended dosage.
   • Creatine: Effective for increasing strength and endurance during high -intensity training. Safe subject to the recommended dosage.
   • BCAA (amino acids with an extensive chain): Can contribute to muscle restoration after training. The effectiveness in increasing muscle mass is less proven.
   • L-Carnitin: Participates in the transport of fatty acids in mitochondria for energy production. Efficiency in weight loss and increased endurance is not always confirmed by clinical research.
   • Multivitamins: Useful for replenishing the deficiency of vitamins and minerals, especially with intense training.
   • Omega-3 fatty acids: They support the health of the cardiovascular system and have anti-inflammatory effects, which can be useful for athletes.
   • Glutamine: It can help restore muscles after training and strengthen the immune system.

3. The risks of using dietary supplements in sports:

   • Doping substances pollution: Some dietary supplements can be polluted by doping substances, which can lead to an athlete disqualification.
   • Unproven effectiveness: The effectiveness of many dietary supplements for athletes has not been proven by clinical research.
   • Side effects: Bades can cause side effects, especially with an overdose or individual intolerance.

4. Recommendations for athletes:

   • Consultation with a sports doctor or nutritionist: Before taking dietary supplements, you need to consult a sports doctor or nutritionist to determine which dietary supplements you need and are safe.
   • The choice of trusted manufacturers: Choose dietary supplements from trusted manufacturers who have a good reputation and are tested for doping substances.
   • Strictly compliance with the dosage: Follow the recommended dosage indicated on the packaging.
   • Evaluation of effectiveness: Assess the effectiveness of the dietary supplement and stop taking it if it does not have the desired effect or causes side effects.
   • Proper nutrition and training: Bades should be used as an addition to proper nutrition and training, and not as their replacement.

Section 7: Natural dietary supplements for children

1. Features of the use of dietary supplements in children: The use of dietary supplements in children requires special caution, since the child’s body is more sensitive to the effects of biologically active substances.

2. Indications for the use of dietary supplements in children: Bades can be recommended to children with:

   • Deficiency of vitamins and minerals: For example, vitamin D, iron, iodine.
   • Digestive disorders: For example, probiotics for dysbiosis.
   • Reduced immunity: For example, vitamin C, zinc.

3. The risks of the use of dietary supplements in children:

   • Overdose: The risk of overdose is higher than in adults, due to less body weight.
   • Allergic reactions: The children’s body is more prone to allergic reactions.
   • Interaction with drugs: Bades can interact with the drugs that the child takes.

4. Recommendations for parents:

   • Consultation with a pediatrician: Before taking dietary supplements, a child needs to consult a pediatrician.
   • Strictly compliance with the dosage: Follow the dosage recommended by the pediatrician or indicated on the packaging for children.
   • The choice of special children’s forms: Use dietary supplements designed specifically for children, in the form of syrups, chewing tablets or drops.
   • Thorough control: Carefully monitor the condition of the child during a dietary supplement and stop taking it if he has any side effects.
   • Focus on a healthy diet: Try to provide a child with a balanced diet in order to minimize the need to use dietary supplements.

Section 8: Natural Bades and Pregnancy

1. Features of the use of dietary supplements during pregnancy: The use of dietary supplements during pregnancy requires special caution, as some dietary supplements can be harmful to the developing fetus.

2. Indications for the use of dietary supplements during pregnancy: Bades can be recommended for pregnant women at:

   • Deficiency of vitamins and minerals: For example, folic acid, iron, calcium, iodine, vitamin D.
   • Nausea and vomiting: For example, ginger.
   • Constipation: For example, fiber.

3. The risks of the use of dietary supplements during pregnancy:

   • Teratogenic effect: Some dietary supplements can cause malformations in the fetus.
   • Interaction with drugs: Bades can interact with drugs that a pregnant woman takes.

4. Recommendations for pregnant women:

   • Consultation with a doctor: Before taking dietary supplements during pregnancy, it is necessary to consult a gynecologist.
   • Limited list of permitted dietary supplements: Use only dietary supplements approved by the doctor for use during pregnancy.
   • Strictly compliance with the dosage: Follow the dosage recommended by the doctor.
   • Avoid multicomponent dietary supplements: Prefer one -component dietary supplement with a clearly defined composition.
   • Focus on a healthy diet: Try to provide a balanced diet to minimize the need to use dietary supplements.

Section 9: The future of natural dietary supplements: trends and prospects

1. Growth of popularity: The natural dietary supplement market continues to grow around the world, which is due to the growing interest of consumers in a healthy lifestyle and the prevention of diseases.

2. Personalized nutrition: The development of technology allows you to develop personalized dietary supplements, taking into account individual needs and characteristics of the body.

3. New sources of biologically active substances: Research is aimed at finding new sources of biologically active substances, including plants, marine organisms and microorganisms.

4. Improving production technologies: New dietary supplement technologies are being developed to improve the quality, safety and bioavailability of active substances.

5. More stringent regulation requirements: It is expected that the requirements for regulation and quality control of dietary supplements will become more stringent, which will increase consumers’ trust in these products.

6. Development of scientific research: Additional scientific studies are needed to confirm the effectiveness and safety of dietary supplements and determine their optimal dosage and application.

7. Integrative approach to health: Bades should be considered as part of a comprehensive approach to health, including proper nutrition, physical activity, stress management and medical care if necessary.

8. Transparency and reliability of information: It is important that the information about the dietary supplement is transparent, reliable and based on scientific data, so that consumers can make reasonable decisions.

Section 10: Practical tips on the use of natural dals

1. Consult a doctor: Before taking any dietary supplements, be sure to consult a doctor, especially if you have any diseases, you take medicines, pregnant or breastfeed.

2. Learn the information: Carefully study the information about the dietary supplement, including the composition, dosage, contraindications and side effects.

3. Choose trusted manufacturers: Buy dietary supplements only from trusted manufacturers who have a good reputation and comply with quality standards.

4. Pay attention to the composition: Make sure that the composition of the Bad corresponds to your needs and that it does not contain ingredients that you may have an allergy or individual intolerance.

5. Observe the dosage: Strictly observe the recommended dosage indicated on the packaging or recommended by the doctor.

6. Follow your condition: During the reception of Bad, carefully monitor your condition and stop taking it if you have any side effects.

7. Do not replace good dietary supplements: Bades should be used as an addition to a balanced diet, and not as its replacement.

8. Do not believe in “miraculous” properties: Be skeptical of loud marketing promises and do not believe in the “miraculous” properties of dietary supplements.

9. Keep the dietary supplement correctly: Store dietary supplements in accordance with the instructions on the package.

10. Be critical to information: Critically treat information about the dietary supplements that you receive from the Internet, advertising and other sources. Trust only proven and scientifically sound sources.

By carefully following these guidelines, you can make informed decisions about the use of natural dietary supplements and minimize the risks associated with their use. Remember, your health is your responsibility, and it’s important to be proactive in protecting it.