Deception or benefit: we analyze popular dietary supplements

Deception or benefit: we analyze popular dietary supplements

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

1. Definition and classification of dietary supplements: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct consumption with food or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. The composition (vitamins, minerals, herbs, amino acids, probiotics, prebiotics, etc.), the form of release (tablets, capsules, powders, fluids), and purpose (for immunity, for digestion, energy, for sleep, etc.) are classified. It is important to note that dietary supplements are not drugs.

2. Causes of the popularity of dietary supplements:

   • Convenience and accessibility: Bades are easy to buy in pharmacies, healthy food stores and online, without a doctor’s prescription. This makes them attractive to people who seek to independently take care of their health.
   • Aggressive marketing: Bad manufacturers often use aggressive marketing strategies, promising incredible results, such as rapid weight loss, increasing energy, improving memory, etc.
   • Faith in nature: Many consumers consider dietary supplements more safe and natural than medicines, although this is not always true.
   • Lack of time for a balanced diet: In the modern rhythm of life, it is difficult for many people to provide the body with all the necessary nutrients only at the expense of food, so they resort to dietary supplements.
   • “Fashion” for a healthy lifestyle: A healthy lifestyle is becoming more and more popular, and dietary supplements are often perceived as an integral part of this trend.
   • Positive reviews (real or fabricated): Reviews of other consumers play an important role in making a decision to buy dietary supplements, even if these reviews are not always reliable.
   • Recommendations of unskilled experts: Sometimes dietary supplements are recommended by people who do not have a medical education, such as bloggers, coaches, or food consultants.

3. Legislative regulation of dietary supplements: In Russia, the turnover of Bads is regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. Bades are subject to state registration, which means checking their security, but not effectiveness. It is important to understand that state registration does not guarantee that the dietary supplement will be effective or healthy. It only confirms that it does not contain hazardous substances in concentrations exceeding permissible norms. Responsibility for safety and quality of dietary supplements is borne by the manufacturer. In other countries, the legislation may differ, for example, in the USA, dietary supplements are regulated as food, and not as medicines.

4. Differences of dietary supplements and medicines: The main difference between dietary supplements and drugs is to prescribe them. Medicines are intended for the treatment and prevention of diseases, and dietary supplements for enriching the diet. Medicines undergo strict clinical trials to prove their effectiveness and safety, while for dietary supplements this is not required. Medicines have a clear dosage and a pattern of administration, and for dietary supplements, recommendations on use can be general and not take into account the individual characteristics of the body. Medicines are released according to a doctor’s prescription (most often), and dietary supplements are without a prescription.

Section 2: Review of popular dietary supplements and their declared properties

1. Vitamin D:

   • The declared properties: Strengthening bones, increasing immunity, improving mood, reducing the risk of developing certain diseases (for example, cancer, diabetes).
   • Scientific data: Vitamin D is really necessary for the health of bones and the immune system. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults. However, the effectiveness of vitamin D in the prevention of other diseases remains the subject of research. It is important to take a blood test to the level of vitamin D before starting to take additives, since an overdose of vitamin D can be dangerous.
   • Risks and side effects: With an overdose, nausea, vomiting, weakness, increase in blood calcium, deposition of calcium in the kidneys and other organs are possible.
   • Recommendations: Before taking vitamin D, it is necessary to consult a doctor and take a blood test to determine his level. The dosage should be individual and determined by the doctor.

2. Omega-3 fatty acids:

   • The declared properties: Support for the health of the heart and blood vessels, a decrease in cholesterol, improving the brain, reducing inflammation, improving the condition of the skin and hair.
   • Scientific data: Omega-3 fatty acids are really useful for the health of the heart and blood vessels. They help reduce the level of triglycerides in the blood, improve the elasticity of blood vessels and reduce the risk of blood clots. Omega-3 is also important for the development of the brain and nervous system.
   • Risks and side effects: In high doses, stomach disorder, nausea, diarrhea, bleeding can cause.
   • Recommendations: Omega-3 fatty acids are best obtained from food (oily fish, linseed oil, walnuts). When taking additives, you need to follow the recommended dosage and consult a doctor, especially if you take drugs that liquefy blood.

3. Probiotics:

   • The declared properties: Improving digestion, strengthening immunity, treatment and prevention of diarrhea, reducing symptoms of irritable intestinal syndrome (SRK), prevention of vaginal infections.
   • Scientific data: Probiotics can be useful for restoring intestinal microflora after taking antibiotics, as well as for the treatment and prevention of diarrhea caused by infections. Some studies show that probiotics can improve SRK symptoms.
   • Risks and side effects: In rare cases, bloating, gases, diarrhea can cause. In people with weakened immunity, serious infections can cause.
   • Recommendations: When choosing a probiotic, it is necessary to pay attention to strains of bacteria and the number of colony -forming units (CFUs). It is better to take probiotics as prescribed by a doctor, especially if you have any diseases.

4. Vitamin C:

   • The declared properties: Strengthening immunity, antioxidant protection, acceleration of wound healing, improving the condition of the skin.
   • Scientific data: Vitamin C is an important antioxidant that helps to protect the cells from damage caused by free radicals. It is also involved in the synthesis of collagen necessary for the health of the skin, bones and joints. Studies show that vitamin C can reduce the duration of a cold, but does not prevent it.
   • Risks and side effects: In high doses, it can cause stomach disorder, diarrhea, nausea, and the formation of kidney stones.
   • Recommendations: Vitamin C is better to receive from food (citrus fruits, berries, vegetables). When taking additives, you must follow the recommended dosage.

5. Magnesium:

   • The declared properties: Improving the functioning of muscles and nerves, reducing blood pressure, maintaining bone health, improving sleep, reducing stress levels.
   • Scientific data: Magnesium is involved in many important processes in the body, including the regulation of muscles and nerves, maintaining normal blood pressure and blood sugar. Magnesium deficiency can lead to muscle cramps, fatigue, irritability and other health problems.
   • Risks and side effects: In high doses can cause diarrhea, nausea, a decrease in blood pressure.
   • Recommendations: It is better to get magnesium from food (green leafy vegetables, nuts, seeds, whole grain products). When taking additives, you must follow the recommended dosage and consult a doctor, especially if you have kidney diseases.

6. Collagen:

   • The declared properties: Improving the condition of the skin, hair and nails, strengthening joints and bones, reducing wrinkles.
   • Scientific data: Collagen is the main structural protein in the body, which ensures the strength and elasticity of tissues. With age, the production of collagen decreases, which can lead to wrinkles, pain in joints and other problems. Some studies show that the intake of collagen can improve the condition of the skin, hair and joints. However, additional studies are needed to confirm these results.
   • Risks and side effects: In rare cases, the stomach, heartburn, allergic reactions can cause.
   • Recommendations: It is better to receive collagen from food (bone broth, meat, fish). When taking additives, it is necessary to choose products from reliable manufacturers and observe the recommended dosage.

7. Melatonin:

   • The declared properties: Improving sleep, regulation of circadian rhythms, a decrease in anxiety.
   • Scientific data: Melatonin is a hormone that is produced in the body in response to the darkness and regulates the cycle of sleep and wakefulness. The intake of melatonin can help people with sleep disorders, such as insomnia, a change of time zones and work on shifts.
   • Risks and side effects: They can cause drowsiness, dizziness, headache, nausea. In rare cases, depression, anxiety, hallucinations can cause.
   • Recommendations: Melatonin should be taken only as prescribed by a doctor and at a minimum effective dose. It is not recommended to take melatonin for a long time.

8. Curcumin:

   • The declared properties: Anti -inflammatory effect, antioxidant protection, improvement of brain function, reducing the risk of developing certain diseases (for example, cancer, Alzheimer disease).
   • Scientific data: Kurkumin is an active substance contained in turmeric. It has powerful anti -inflammatory and antioxidant properties. Studies show that Kurkumin can help reduce pain in arthritis, improve memory and attention, as well as reduce the risk of developing certain types of cancer.
   • Risks and side effects: In high doses, it can cause an disorder of the stomach, nausea, diarrhea. Kurkumin is poorly absorbed by the body, so it is often taken in combination with piperin (black pepper extract), which improves its absorption.
   • Recommendations: Turmeric can be added to food as a seasoning. When taking additives, it is necessary to choose products containing pipin and observe the recommended dosage.

9. Green tea (extract):

   • The declared properties: Antioxidant protection, weight loss, improvement of brain function, reducing the risk of developing certain diseases (for example, cancer, cardiovascular diseases).
   • Scientific data: Green tea contains polyphenols that have powerful antioxidant properties. Studies show that green tea can help reduce the risk of developing cardiovascular diseases, some types of cancer, as well as improve brain function.
   • Risks and side effects: It can cause insomnia, anxiety, irritability, disorder of the stomach. In high doses, it can be toxic for the liver.
   • Recommendations: Green tea can be drunk in moderate quantities. When taking green tea extract, you must follow the recommended dosage and consult a doctor, especially if you have liver diseases.

10. Glucosamine and chondroitin:

    • The declared properties: Improving the health of the joints, reducing pain in arthritis, restoration of cartilage.
    • Scientific data: Glucosamine and chondroitin are components of cartilage. Some studies show that the intake of glucosamine and chondroitin can help reduce the pain and improve the function of the joints with arthritis. However, the results of the studies are contradictory, and additional studies are needed to confirm these results.
    • Risks and side effects: They can cause stomach disorder, nausea, heartburn, constipation, diarrhea. In rare cases, allergic reactions can cause.
    • Recommendations: Glucosamine and chondroitin should be taken as prescribed by a doctor.

Section 3: How to choose high -quality dietary supplements and avoid deception

1. Study the manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Check the availability of quality certificates and licenses. Study reviews about the manufacturer on the Internet.

2. Check the composition: Carefully study the composition of the dietary supplement on the label. Make sure that it contains the declared ingredients in the indicated quantities. Avoid dietary supplements with dubious or unknown ingredients. Check the availability of additives such as dyes, flavors and preservatives.

3. Pay attention to the dosage: The dosage of dietary supplements must comply with the recommended daily standards for the consumption of vitamins and minerals. Do not exceed the recommended dosage, as this can lead to side effects.

4. Do not believe loud promises: Be skeptical to advertising statements promising instant and wonderful results. Remember that dietary supplements are not medicines and cannot cure diseases.

5. Consult a doctor: Before starting to take any dietary supplement, be sure to consult a doctor. The doctor will help you determine if you need this dietary supplement, and choose the right dosage. He will also take into account your individual characteristics of the body and possible contraindications.

6. Buy dietary supplements in reliable places: Buy dietary supplements only in pharmacies or specialized healthy food stores. Avoid the purchase of dietary supplements on sites offering suspiciously low prices or do not have a sale license.

7. Check the expiration date: Before buying a dietary supplement, be sure to check the expiration date. Do not buy dietary supplements with an expired shelf life.

8. Look for independent research: Look for independent studies confirming the effectiveness and safety of dietary supplements. Pay attention to sources of information, such as scientific journals, medical sites and organizations.

9. Do not replace dietary supplements with full food: Remember that dietary supplements should not replace full and balanced diet. They are only an addition to the diet.

10. Report side effects: If you notice any side effects after taking Bad, immediately stop taking it and consult a doctor. Report side effects to the manufacturer of the dietary supplement and to the relevant quality control authorities.

Section 4: myths and misconceptions about dietary supplements

1. Myth: The dietary supplements are absolutely safe, as they are natural.

   • Reality: Naturalness does not guarantee security. Some natural substances can be toxic or allergic reactions. It is important to study the composition of Bad and consult a doctor.

2. Myth: Bades can cure any disease.

   • Reality: Bades are not medicines and are not intended for the treatment of diseases. They can only complement the diet and maintain health.

3. Myth: The more, the better. High doses of vitamins and minerals are always useful.

   • Reality: An overdose of vitamins and minerals can be dangerous and lead to side effects. It is necessary to observe the recommended dosage.

4. Myth: All dietary supplements are the same, regardless of the manufacturer.

   • Reality: The quality of the dietary supplement can differ significantly depending on the manufacturer, the raw materials used and production technology. It is important to choose dietary supplements from trusted manufacturers.

5. Myth: Bades do not interact with medicines.

   • Reality: Some dietary supplements can interact with medicines by changing their effect or enhancing side effects. Be sure to inform the doctor about all the dietary supplements that you accept.

6. Myth: If dietary supplement is advertised on TV, then it is effective and safe.

   • Reality: Advertising is not a guarantee of the effectiveness and safety of Bad. It is important to critically evaluate advertising statements and verify information.

7. Myth: Dietary supplements are not subject to quality control.

   • Reality: Bades are subject to state registration, which involves a check of their security. However, the effectiveness of dietary supplements is not controlled as strictly as the effectiveness of drugs.

8. Myth: Bades help to quickly lose weight without effort.

   • Reality: Literation dietary supplements can be dangerous and ineffective. Healthy weight loss requires a balanced diet and regular physical exercises.

9. Myth: Bades are necessary for all people, regardless of age and state of health.

   • Reality: Most people have enough good nutrition to obtain all the necessary nutrients. Bades can only be useful in certain cases, for example, with a deficiency of vitamins or minerals, on the recommendation of a doctor.

10. Myth: Bades are just a placebo.

    • Reality: Some dietary supplements can really have a placebo effect, but others can have real physiological benefits, especially with a deficiency of certain substances.

Section 5: How to take dietary supplements

1. Follow the instructions: Carefully read the instructions for the use of dietary supplements and strictly follow the recommendations for the dosage and the method of admission.

2. Consider the reception time: Some dietary supplements are best taken during food, others are on an empty stomach. Check this information in the instructions.

3. Drink enough water: Drink dietary supplements with a sufficient amount of water so that they learn well.

4. Do not combine a few dietary supplements without consulting a doctor: The combination of several dietary supplements can lead to undesirable interactions and side effects.

5. Watch your well -being: Carefully observe your well -being after the dietary supplement. If you notice any side effects, immediately stop taking it and consult a doctor.

6. Be patient: The effect of taking dietary supplements may not be instantaneous. To achieve the desired result, it may take several weeks or months.

7. Do not interrupt dietary supplements abruptly: If you want to stop receiving dietary supplements, do it gradually, reducing the dosage for several days or weeks.

8. Keep dietary supplements in the right place: Keep dietary supplements in a dry, cool place, protected from light and inaccessible to children.

9. Do not use dietary supplements with an expired expiration date: The use of dietary supplements with an expired shelf life can be ineffective and even dangerous.

10. Inform your doctor about all the dietary supplements that you accept: This will help to avoid undesirable interactions with medicines and other dietary supplements.

Section 6: Alternative ways of obtaining the necessary substances

1. Balanced nutrition: The best way to get all the necessary nutrients is a balanced diet that includes a variety of products from all groups: vegetables, fruits, cereals, proteins, fats.

2. Vegetables and fruits: Vegetables and fruits are rich sources of vitamins, minerals, antioxidants and fiber. Try to consume at least 5 servings of vegetables and fruits per day.

3. Whole grain products: Whole grain products (brown rice, oatmeal, whole grain bread) contain more nutrients than white flour products.

4. Protein products: Protein products (meat, fish, eggs, legumes, nuts) are necessary for the construction and restoration of tissues of the body.

5. Healthy fats: Healthy fats (olive oil, avocados, nuts, seeds) are important for the health of the heart and brain.

6. Regular physical exercises: Regular physical exercises help improve metabolism and the absorption of nutrients.

7. Sunlight: Sunlight is an important source of vitamin D. Try to spend at least 15-20 minutes a day in the sun.

8. Sufficient sleep: A sufficient sleep is necessary to restore the body and normal functioning of all organs and systems.

9. Stress management: Stress can negatively affect the absorption of nutrients. Try to manage stress using meditation, yoga or other relaxation methods.

10. Consultation with a nutritionist: If you have any questions about the diet, consult a nutritionist. A nutritionist will help you draw up an individual nutrition plan that takes into account your needs and characteristics of the body.

Section 7: Legal aspects of the production and sale of dietary supplements

1. Bad registration: Before the dietary supplement goes on sale, he must undergo state registration in Rospotrebnadzor. Registration confirms the compliance of the dietary supplement with sanitary and epidemiological requirements and safety standards.

2. Dad production requirements: The production of dietary supplements must comply with the requirements of the GMP (good manufactoring practice) – standards of appropriate production practice. GMP guarantees that dietary supplements are produced under controlled conditions using high -quality raw materials and equipment.

3. Bades labeling requirements: Bad labeling should contain complete and reliable information about the composition, method of use, dosage, contraindications, expiration date and manufacturer.

4. Responsibility for the quality of dietary supplements: Responsibility for the quality and safety of the dietary supplement is the manufacturer. In case of damage to the health of the consumer with a poor -quality dietary supplement, the manufacturer is obliged to compensate for the damage.

5. Badows control: Control over the turnover of dietary supplements is carried out by Rospotrebnadzor. Rospotrebnadzor has the right to conduct inspections of manufacturers and sellers of dietary supplements, remove poor -quality or dangerous dietary supplements from the sale, as well as bring violators to administrative responsibility.

6. Bad Advertising Legislation: Advertising of dietary supplements should be reliable and not mislead consumers. Advertising of dietary supplements should not promise cure for diseases or exaggerate the effectiveness of dietary supplements.

7. Dad consumers’ rights: Consumers of dietary supplements have the right to receive reliable information about the dietary supplement, to purchase high -quality and safe dietary supplements, as well as for compensation for damage in case of harm to the health of low -quality dietary supplements.

8. International standards: The production and sale of dietary supplements are regulated not only by national legislation, but also by international standards.

9. The role of public organizations: Public organizations of consumers play an important role in protecting the rights of consumers of dietary supplements. They conduct examinations of dietary supplements, inform consumers about the quality and safety of dietary supplements, and also participate in the development of regulatory acts governing the turnover of dietary supplements.

10. Changes in the legislation: Dietary supplements are constantly being improved. Follow the changes in the legislation to keep abreast of your rights and obligations.

Section 8: Prospects for the development of the market of the baskets

1. Growth of popularity: It is expected that the dietary supplement market will continue to grow due to an increase in interest in a healthy lifestyle and the aging of the population.

2. Development of personalized dietary supplements: Personalized medicine technologies are developing, which will lead to the appearance of dietary supplements developed taking into account the individual characteristics of the human body.

3. Innovative technologies: New dietary supplement technologies are being developed to increase their effectiveness and digestibility.

4. Assortment expansion: The range of dietary supplements is expected due to new ingredients and combinations.

5. Strengthening quality control: Strengthening the quality control of dietary supplements from the state and public organizations is expected.

6. Increased consumer awareness: Consumer awareness of dietary supplements, their properties, advantages and risks is increasing.

7. Office of online sales: The popularity of online sales of dietary supplements is growing, which makes them more affordable for consumers.

8. Integration of dietary supplements into the healthcare system: The possibility of integrating dietary supplements into the healthcare system is considered, which will allow doctors to prescribe dietary supplements as an addition to the main treatment.

9. Research development: New studies are conducted aimed at studying the efficiency and safety of dietary supplements.

10. Market globalization: The dietary supplement market is becoming more global, which contributes to the exchange of experience and knowledge between different countries.