What is dietary supplement and why are they needed?

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. They are not medicines, but can have a positive effect on health.

Indications for the use of dietary supplements:

• Deficiency of vitamins and minerals (for example, vitamin D, iron, vitamin B12).
• Support for immunity during epidemics.
• Improving digestion and intestinal microflora.
• Normalization of metabolism.
• Support for the cardiovascular system.
• Improving the condition of the skin, hair and nails.
• Recovery after diseases and operations.
• Increased performance and stress resistance.

Criteria for choosing high -quality dietary supplements

The choice of high -quality dietary supplements is a responsible task that requires an attentive approach. There are several key criteria that should be taken into account:

1. Reputation manufacturer

Choose dietary supplements from well -known and trusted manufacturers with a good reputation. Study the history of the company, its production capacities and consumer reviews. Companies that openly provide information about their activities cause more trust.

What should be considered when assessing the reputation of the manufacturer:

• The history of the company: How long is the company in the market? Does she have a positive story?
• Production capacity: Where is the dietary supplement produced? Does the production standards meet (for example, GMP)?
• Consumer reviews: What do people say about company products? Pay attention to the reviews on independent platforms.
• The availability of certificates and licenses: Does the company have the necessary permits for the production and sale of dietary supplements?
• Presence in the media: How is the company presented in the media? Are there any mention of violations or poor -quality products?

2. Certification and quality standards

The presence of certificates and compliance with quality standards is an important indicator of safety and dietary supplements. Pay attention to the following certificates:

• GMP (Good Manufacturing Practice): The standard that guarantees that the product is manufactured in accordance with high quality and safety standards.
• ISO (International Organization for Standardization): Various ISO standards, such as ISO 9001 (quality management system), may indicate compliance with certain requirements for production and quality management.
• Certificates of compliance with the requirements of the technical regulations of the Customs Union (TR TS): Confirm the compliance of the products with safety requirements established in technical regulations.
• Organic certificates (for example, USDA Organic, EcoCert): They indicate that the product is produced using organic agricultural methods and meets certain standards.

Where can I check the authenticity of certificates?

• The official site of the manufacturer: Many manufacturers post certificates on their website.
• Certificate registers: There are online realists in which you can check the authenticity of certificates issued by various certification bodies.

3. The composition of dietary supplements

Carefully study the composition of dietary supplements. Pay attention to the following aspects:

• Active ingredients: Make sure that the composition indicates specific active ingredients, and not just general names.
• Dosage: Check if the dosage of active ingredients corresponds to the recommended daily norm or a dosage recommended by a specialist. Too low dosage can be ineffective, and too high – dangerous.
• Excipients: Evaluate the composition of the auxiliary substances (fillers, binders, dyes, flavors). Avoid dietary supplements with a large number of artificial additives. If you have an allergy or sensitivity to any substances, carefully study the composition for their presence.
• Output form: Select the output form that is most convenient to you (capsules, tablets, powder, liquid). Some forms of release can provide better bioavailability of active ingredients.
• Extract standardization: For plant extracts, it is important that standardization on the content of active substances is indicated. This guarantees stability and predictability of the effect. For example, a milk thistle extract should be standardized by the content of silimarin.

How to decipher the composition of dietary supplements?

If it is difficult for you to understand the composition of dietary supplements, contact a specialist (doctor, nutrition, pharmacist). They will be able to help you evaluate the composition and determine whether this product is suitable for you.

4. Bioavailability

Bioavailability is the degree from which the active ingredients of dietary supplements are absorbed by the body. Not all forms of release and compositions provide the same bioavailability.

Factors affecting bioavailability:

• Output form: Liquid forms of release and liposomal forms often have higher bioavailability than tablets and capsules.
• Composition: The presence of certain substances in dietary supplements can improve or worsen the bioavailability of active ingredients. For example, vitamin C improves iron absorption.
• Particle size: Nanoparticles and microparticles can be better absorbed by the body.
• Production technology: Some production technologies (for example, microcapsulation) can improve the bioavailability of active ingredients.

How to find out about dietary supplement bioavailability?

Information about bioavailability can be found in scientific research, on the manufacturer’s website or get advice from a specialist.

5. Reviews and research

Study the reviews of other consumers about this dietary supplement. Pay attention to reviews on independent platforms and forums. Also, if possible, look for scientific research confirming the effectiveness and safety of this dietary supplement.

Where to look for reviews and research?

• Online stores and marketplaces: Read customer reviews on sites where dietary supplements are sold.
• Forums and social networks: Look for discussions about this dietary supplement on forums and on social networks.
• Scientific databases (Pubmed, Google Scholar): Look for scientific articles on this dietary supplement.
• Manufacturer’s site: Some manufacturers publish the results of research on their products on their website.

Critically evaluate the reviews:

Do not completely trust all reviews. Pay attention to the following points:

• Anonymity: Reviews from users with real profiles are preferable.
• Details: Reviews are more useful, which describe in detail the experience of using dietary supplements.
• Variety: Learn reviews with different points of view.

6. Price

The price of dietary supplements is not always an indicator of quality. Compare prices for similar products from different manufacturers. Too low price may indicate poor -quality raw materials or violation of production technology. Too high price is not always justified and can be associated with marketing costs.

What affects the price of dietary supplements?

• Quality of raw materials: The use of high -quality raw materials increases the cost of dietary supplements.
• Production technology: Complex and modern production technologies also increase the cost.
• Marketing and commercials: Manufacturers who spend a lot of money on marketing and advertising often include these costs in the price of the product.
• Distribution: The cost of delivery and a retail seller’s margin also affect the final price of dietary supplements.

7. Consultation with a specialist

Before taking any dietary supplement, it is recommended to consult a doctor, nutritionist or other qualified specialist. A specialist will help you determine which dietary supplements you really need, and choose the optimal dosage and reception scheme.

Why do you need a consultation with a specialist?

• Assessment of health: The specialist will appreciate your health status and determine if you have a shortage of any vitamins or minerals.
• Selection of dietary supplements: A specialist will help you choose a dietary supplement that meets your individual needs and health status.
• Dosage Definition: The specialist will determine the optimal dosage of dietary supplements, taking into account your individual characteristics.
• Assessment of drug interaction: The specialist will evaluate the possible interaction of dietary supplements with the medicines that you take.
• Prevention of side effects: A specialist will help you avoid side effects of dietary supplements.

Common errors when choosing dietary supplements

When choosing dietary supplements, many people make mistakes that can lead to inefficiency or even harm their health. Here are some of the most common mistakes:

1. Blind trust in advertising

Advertising of dietary supplements is often exaggerated and does not always correspond to reality. Do not blindly trust advertising promises. Carefully study the composition and information about the manufacturer.

2. Self -purpose of dietary supplement

Do not appoint a dietary supplement yourself. Before taking any dietary supplement, you need to consult a specialist. Self -medication can be dangerous to health.

3. Ignoring contraindications

Many dietary supplements have contraindications. Carefully study the instructions for use and make sure that you have no contraindications to receive this dietary supplement. It is especially important to consider contraindications during pregnancy, breastfeeding and the presence of chronic diseases.

4. Exceeding the recommended dosage

Exceeding the recommended dosage of dietary supplements can lead to side effects and an overdose. Strictly follow the recommended dosage specified in the instructions for use.

5. Buying dietary supplements in doubtful places

Buy dietary supplements only in pharmacies, specialized stores or on official manufacturers. Avoid buying dietary supplements from unverified sellers, on the Internet or in the markets. It can be a fake.

6. Improper storage of dietary supplements

Incorrect storage of dietary supplements can lead to a loss of their effectiveness and even damage. Keep the dietary supplement in accordance with the recommendations specified in the instructions for use. Typically, dietary supplements should be stored in dry, cool and protected place from the light.

7. Waiting for an instant result

Bades are not medicines and do not have an instant effect. To achieve the desired result, it is necessary to take a dietary supplement with a course and observe a healthy lifestyle.

How to check the authenticity of dietary supplement

Unfortunately, there are many fakes in the dietary supplement market. To avoid buying a poor -quality product, you need to know how to check its authenticity.

1.

Carefully inspect the package of dietary supplements. It should be whole, without damage. The following information should be clearly and vigilantly indicated on the packaging:

• Name of dietary supplements
• Composition
• Information about the manufacturer (name, address)
• Production date and expiration date
• Recommendations for use
• Contraindications
• Storage conditions
• Party number
• Complex sign (if available)

Pay attention to the print quality. The text should be clear, without errors and typos. There should be no traces of overflow or damage on the package.

2. The presence of marking

In accordance with the requirements of the legislation, a mandatory marking containing information about the product and its manufacturer should be applied on the package of dietary supplements. Lack of marking or incomplete information should cause suspicion.

3. Barch check

You can check the authenticity of dietary supplements using a barcode scanner or special mobile applications. These applications allow you to get information about the product, including its name, manufacturer and country of origin. If the information received using the scanner does not correspond to information on the package, this may indicate a fake.

4. Check on the database of Rospotrebnadzor

Rospotrebnadzor maintains a register of certificates of state registration of dietary supplements. On the website of Rospotrebnadzor, you can check whether this dietary supplement is registered in Russia and whether it meets security requirements. To do this, you need to know the number of the certificate of state registration, which is indicated on the package of dietary supplements.

5. Assessment of organoleptic properties

Evaluate the appearance, smell and taste of dietary supplements. If the product has an unusual color, smell or taste, this may indicate its poor quality or fake.

6. Laboratory research

If you have doubts about the authenticity of dietary supplements, you can contact an accredited laboratory for research. Laboratory studies will allow you to determine the composition of dietary supplements and make sure that the declared characteristics are conformed.

7. Buying from trusted sellers

Buy dietary supplements only in pharmacies, specialized stores or on official manufacturers. This reduces the risk of buying a fake.

Bad for various purposes: examples and recommendations

Depending on the purpose of the reception, you can choose dietary supplements with different compositions and properties. Here are a few examples:

1. Vitamins and minerals

To strengthen immunity: Vitamin C, vitamin D, zinc, selenium.

To maintain bone health: Vitamin D, calcium, magnesium.

To improve the condition of the skin, hair and nails: BIOTIN, collagen, B vitamins B.

To increase energy: B vitamins, iron, coenzyme Q10.

For the health of the eyes: Luthein, Zeaksantin, Vitamin A.

2. Probiotics and prebiotics

To improve digestion: Lactobacteria, bifidobacteria, inulin, fruitoligosaccharides.

To strengthen immunity: Probiotics stimulate the immune system and help fight infections.

3. Plant extracts

To calm the nervous system: Valerian extract, lemon balm extract, chamomile extract.

To improve sleep: Melatonin, hops extract.

To maintain liver health: Proophasha extract, artichoke.

To strengthen the cardiovascular system: Hawthorn extract, omega-3 fatty acids.

To increase performance: Extract ginseng, Eleutherococcus extract.

4. Omega-3 fatty acids

To maintain the health of the cardiovascular system: Omega-3 fatty acids reduce the level of cholesterol and triglycerides in the blood.

To improve brain function: Omega-3 fatty acids improve memory and concentration.

To reduce inflammation: Omega-3 fatty acids have anti-inflammatory properties.

5. Amino acids

For athletes: BCAA (leicin, isoleycin, valine), creatine, glutamine.

To improve mood: Triptofan, Tyrosin.

To strengthen immunity: Glutamine.

It is important to remember: Before taking any dietary supplement, you need to consult a specialist in order to choose the optimal product and dosage.

Legislative regulation of the market of DBD

The production and turnover of dietary supplements in Russia are regulated by a number of regulatory legal acts, including:

• Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”
• Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”
• Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”
• Order of Rospotrebnadzor dated 07.27.2017 N 682 “On the approval of the administrative regulations of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare of the Provision of State Service for State Registration for the First -Customs Territory of the Eurasian Economic Union of Food Products, including food products for children’s food, food products for dietary dietary therapeutic and dietary prophylactic nutrition, mineral drinking water, bottled drinking water, alcoholic products (with the exception of beer and drinks made based on beer, cider, pora, meads), biologically active food additives (BAD) “

These regulatory acts establish requirements for safety, quality and marking of dietary supplements, as well as the procedure for their state registration. State registration is mandatory for all dietary supplements issued in circulation in the territory of the Eurasian Economic Union.

Control over the back of dietary supplement It is carried out by the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor). Rospotrebnadzor conducts inspections of manufacturers and sellers of dietary supplements, and also carries out state control over the quality and safety of dietary supplements in circulation.

Responsibility for violation of bd legislation It is provided for by the Code of the Russian Federation on administrative offenses (Code of Administrative Offenses of the Russian Federation). For violation of safety requirements, quality and marking of dietary supplements, administrative fines and other measures of responsibility are provided.

In case of detection of poor -quality or unsafe dietary supplement The consumer has the right to apply to Rospotrebnadzor with a complaint. Rospotrebnadzor will conduct an audit on the fact of a complaint and accept the necessary measures to protect consumer rights.

How to take diet

The correct intake of dietary supplements is an important factor that affects their effectiveness and safety. Here are a few recommendations:

1. Follow the recommendations for use

Carefully study the instructions for the use of dietary supplements and strictly observe the recommended dosage and reception scheme. Do not exceed the recommended dosage without consulting with a specialist.

2. Take dietary supplement at the right time

Some dietary supplements are recommended to be taken while eating to improve their absorption. Other dietary supplements are recommended to take on an empty stomach. Follow the recommendations specified in the instructions for use.

3. Drink dietary supplement with enough water

Drink dietary supplements with a sufficient amount of water (at least 200 ml). This will improve their absorption and prevent the stomach irritation.

4. Avoid simultaneous reception of several dietary supplements

Simultaneous intake of several dietary supplements can lead to undesirable interactions. If you need to take several dietary supplements, consult a specialist to determine the optimal reception scheme.

5. Observe the duration of the reception course

The duration of the course of administration of dietary supplements depends on the purpose of administration and individual characteristics of the body. Follow the recommended duration of the reception course specified in the instructions for use. Do not take dietary supplements continuously for a long time without consulting with a specialist.

6. Consider the interaction with the drugs

Some dietary supplements can interact with the medicines that you take. If you take medicines, consult a specialist to evaluate the possible interaction of dietary supplements with medicines.

7. When side effects appear, stop taking dietary supplements

If side effects appear (for example, an allergic reaction, stomach disorders), stop taking dietary supplements and consult a doctor.

8. Keep a dietary supplement diary

Maintaining a dietary supplement diary will help you track the results and identify possible side effects.

Myths and misconceptions about dietary supplements

Around the dietary supplements there are many myths and delusions. It is important to know the truth in order to make a conscious choice.

1. Bad is a medicine

Myth: Bad is a medicine that treats diseases.

Reality: Bad are not medicines. They are designed to maintain health and enrich the diet, but do not treat diseases.

2. Bad is always natural and safe

Myth: Bad is always natural and safe.

Reality: Not all dietary supplements contain only natural ingredients. Some dietary supplements may contain synthetic substances. In addition, even natural dietary supplements can cause side effects and interact with medicines.

3. Dietary dietary supplies to everyone

Myth: Everyone needs dietary supplements to be healthy.

Reality: Not everyone needs dietary supplements. Most people can receive all the necessary nutrients from a balanced diet. Bad can be useful to people with certain nutrient deficiency, chronic diseases or special needs.

4. The larger the dosage, the better the effect

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

Reality: Exceeding the recommended dosage of dietary supplements can lead to side effects and an overdose. Strictly follow the recommended dosage specified in the instructions for use.

5. Bad is a panacea from all diseases

Myth: Bad is a panacea for all diseases.

Reality: Bad does not treat diseases. They can maintain health and improve well -being, but do not replace medicines and treatment prescribed by a doctor.

6. All dietary supplements are equally effective

Myth: All dietary supplements are equally effective.

Reality: The effectiveness of dietary supplements depends on many factors, including the composition, dosage, quality of raw materials, production technology and individual characteristics of the body. Choose dietary supplements from trusted manufacturers with a good reputation.