How to choose dietary supplements: expert advice

How to choose dietary supplements: expert advice

I. What are dietary supplements and why are they needed?

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct intake with food or introduction into food products. They are not drugs, but are designed to supplement the diet with missing vitamins, minerals, amino acids, dietary fiber and other useful components.

• Aims accepts Badov:

  • Filling a shortage of nutrients: The modern diet often does not provide the body with all the necessary vitamins and minerals due to the impoverishment of the soil, processing of products, malnutrition and other factors.
  • Health support: Bades can have a positive effect on various body systems, such as immune, cardiovascular, nervous and digestive.
  • Prevention of diseases: Some dietary supplements have antioxidant, anti -inflammatory and other properties that can reduce the risk of developing certain diseases.
  • Improving physical and mental performance: Bades can help increase energy, concentration and endurance.
  • Correction of metabolic processes: Some dietary supplements can affect metabolism, contributing to a reduction in weight or normalizing blood sugar.

• The difference between dietary supplements and drugs:

  • Pharmacological action: Bades do not have a pronounced pharmacological effect and are not intended for the treatment of diseases. Medicines are aimed at eliminating the causes or symptoms of the disease.
  • Clinical trials: Bades do not pass such strict clinical trials as medicines. Their effectiveness and safety are evaluated less carefully.
  • Registration: Bades undergo state registration, not licensing, like medicines. The process of registering dietary supplements is less complicated and time -consuming.
  • Quality control: The quality control of dietary supplements is less strict than the quality control of drugs.
  • Indications and contraindications: Dad, as a rule, have fewer contraindications and side effects than drugs. However, they can still be, and they must be taken into account.

II. Classification of dietary supplements:

Bades are classified according to various signs, including the composition, form of release and purpose.

• By composition:

  • Vitamins and vitamin complexes: Contain one or more vitamins necessary for the normal functioning of the body (for example, vitamin D, vitamin C, B vitamins).
  • Minerals and mineral complexes: They contain one or more minerals, such as calcium, magnesium, iron, zinc, necessary for the health of bones, muscles, nervous system and other functions.
  • Plant extracts and herbs: They contain plant extracts with proven useful properties (for example, echinacea extract to strengthen immunity, ginkgo biloba extract to improve memory).
  • Amino acids: They contain amino acids, construction blocks of proteins necessary for growth, recovery and other processes (for example, BCAA for athletes, L-carnitine for burning fat).
  • Probiotics and prebiotics: They contain beneficial bacteria and substances that contribute to their growth to maintain intestinal health.
  • Omega-3 fatty acids: Contain polyunsaturated fatty acids, useful for the cardiovascular system, brain and vision.
  • Food fibers: Contain undigested carbohydrates that contribute to the normalization of digestion and maintain the health of the intestine.
  • Enzymes: Contain enzymes involved in digesting food and assimilation of nutrients.
  • Combined dietary supplements: They contain several components from different groups, for example, vitamins and minerals, plant extracts and vitamins.

• By the form of release:

  • Tablets: Convenient in use and dosage.
  • Capsules: Provide the protection of active substances from the effects of gastric juice.
  • Powders: Can be dissolved in water or added to food.
  • Liquids (syrups, solutions, drops): Easy to dose and accept.
  • They want: Task and convenient for children.
  • Tea: Convenient for daily use.

• By purpose:

  • For immunity: Echinacea, vitamin C, zinc, propolis.
  • For the cardiovascular system: Omega-3, Coenzim Q10, magic and potassium.
  • For the nervous system: Magnesium, vitamins of group B, glycine, valerian.
  • For digestion: Probiotics, prebiotics, dietary fiber, enzymes.
  • For bones and joints: Calcium, vitamin D, chondroitin, glucosamine.
  • For skin, hair and nails: Biotin, zinc, vitamins of group B, collagen.
  • For energy and endurance: L-Karnitin, creatine, guarana, ginseng.
  • To reduce weight: L-carnitine, chrome, green tea extract, fiber.

III. How to choose dietary supplements: key factors.

The choice of dietary supplements is a responsible process that requires an attentive approach. It is necessary to take into account many factors in order to get maximum benefit and avoid undesirable consequences.

• Consultation with a doctor or specialist:

  • Assessment of health: Before taking dietary supplements, it is necessary to consult a doctor in order to evaluate the general state of health, identify possible nutrient deficiency and exclude contraindications.
  • Individual needs: The doctor will help to determine which dietary supplements are necessary in your case, given your age, gender, lifestyle, health status and other factors.
  • Medicine compatibility: The doctor will check the compatibility of the selected dietary supplements with the drugs you take to avoid undesirable interactions.
  • Dosage and duration of the reception: The doctor will determine the optimal dosage and duration of admission of dietary supplements, based on your individual needs and health status.
  • Efficiency monitoring: The doctor will monitor the effectiveness of admission of dietary supplements and adjust the reception scheme if necessary.

• Composition and dosage:

  • Study of the composition: Carefully study the composition of the dietary supplement on the label. Make sure that it contains the components that you need, and that they are indicated in an understandable form.
  • Active and excipients: Pay attention to both active and excipients. Some excipients can cause allergic reactions or undesirable side effects.
  • Dosage: Make sure that the dosage of active substances corresponds to your needs and recommendations of the doctor. Do not exceed the recommended dosage, as this can lead to undesirable consequences.
  • Output form: Choose a dietary supplement release form, which is most convenient for you.
  • Bioavailability: Find out what form of active substance has the best bioavailability, that is, the ability to be absorbed by the body. For example, some forms of vitamins and minerals are better absorbed than others.

• Manufacturer and reputation:

  • Famous and reliable manufacturers: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.
  • Consumer reviews: Study consumer reviews about the dietary supplement and manufacturer. Pay attention to reviews about efficiency, safety and quality of products.
  • Certification: Make sure that dietary supplement has a certificate of conformity confirming its quality and safety.
  • Availability of GMP certificate: The presence of a GMP-certificate (good manufactoring practice) indicates that the manufacturer observes high quality standards in the production of dietary supplements.
  • Place of production: It is preferable to choose dietary supplements produced in countries with a developed quality control system, such as the USA, Canada, and Europe.

• Certification and quality control:

  • Certificate of conformity: The presence of a certificate of conformity confirms that the dietary supplement meets the safety and quality requirements established by law.
  • Certificate authentication check: Check the authenticity of the certificate of conformity on the Rosakkreditation website.
  • Marking: Make sure that the Bad packaging has a clear and understandable marking containing information about the composition, dosage, manufacturer, shelf life and contraindications.
  • Appearance: Pay attention to the appearance of the dietary supplement. It should not have signs of damage, pollution or impaired packaging integrity.
  • Best before date: Make sure that dietary supplements have not expired.

• Compatibility with other drugs:

  • Medicines: Before taking a dietary supplement, it is necessary to make sure that it does not interact with the drugs you take. Some dietary supplements can enhance or weaken the effect of drugs, as well as cause undesirable side effects.
  • Other dietary supplements: Be careful with the simultaneous admission of several dietary supplements. Some dietary supplements may contain the same components, which can lead to an overdose.
  • Food products: Some products may affect the assimilation of dietary supplements. For example, coffee may prevent the assimilation of iron.

• Individual characteristics of the body:

  • Allergic reactions: Before taking a dietary supplement, you need to make sure that you do not have an allergy to its components.
  • Chronic diseases: If you have chronic diseases, such as diabetes, kidney diseases or liver, before taking dietary supplements, you need to consult a doctor.
  • Pregnancy and breastfeeding: Pregnant and lactating women need to especially carefully choose dietary supplements and be sure to consult a doctor before taking them.
  • Age: Children and elderly people need special dietary supplements developed taking into account their age characteristics.
  • Sensitivity to components: Start taking a dose of dose to evaluate the reaction of the body and identify possible sensitivity to components.

• Price:

  • The ratio of price and quality: High price is not always high. Look for an optimal price ratio.
  • Reference: Compare prices for the same dietary supplements for different sellers.
  • Discounts and promotions: Use discounts and promotions to save money.
  • Suspiciously low price: Be careful with dietary supplements that are sold at a suspiciously low price. This may be a sign of fake or poor -quality products.

• Source of information:

  • Reliable sources: Get information about dietary supplements from reliable sources, such as doctors, food specialists, scientific articles and official manufacturers.
  • Critical thinking: Do not trust blindly advertising and reviews on the Internet. Consider critically and double -check it.
  • Avoid doubtful sites: Avoid sites that offer miraculous remedies from all diseases or promise incredible results.

IV. Common mistakes when choosing dietary supplements.

When choosing and receiving dietary supplements, many people make mistakes that can lead to undesirable consequences.

• Self -medication: Do not self -medicate and do not take dietary supplements without consulting a doctor.
• Incorrect choice of dietary supplement: Choose dietary supplements that are really necessary for your body, and not those that are advertised or popular.
• Dosage exceeding: Do not exceed the recommended dosage of dietary supplements. This can lead to an overdose and undesirable side effects.
• Simultaneous reception of several dietary supplements: Be careful with the simultaneous admission of several dietary supplements. Some dietary supplements can interact with each other and cause undesirable side effects.
• Non -compliance with the reception mode: Take dietary supplements in accordance with the instructions and recommendations of the doctor. Do not miss the reception and do not change the dosage without consulting a doctor.
• Incorrect storage: Store dietary supplements in accordance with the instructions. Do not store them in places accessible to children, and do not allow exposure to direct sunlight and high temperature.
• Ignoring contraindications: Do not accept dietary supplements if you have contraindications for their use.
• Buying dietary supplements in doubtful places: Buy dietary supplements only in pharmacies or specialized stores. Do not buy them from illegal sellers or on the Internet on dubious sites.
• Waiting for an instant result: Bades are not miraculous means and do not give an instant result. To achieve the effect, it is necessary to take them regularly and for a long time.
• Fun replacement of full -fledged diets: Bades cannot replace full and balanced diet. They only complement the diet, but should not be its basis.

V. Examples of popular dietary supplements and their application.

• Vitamin D: It is necessary for the health of bones, immune system and general health. It is used for the prevention and treatment of vitamin D deficiency, especially in winter.
• Omega-3 fatty acids: Useful for the cardiovascular system, brain and vision. They are used to prevent cardiovascular diseases, improve memory and concentration.
• Probiotics: Support the intestinal health and improve digestion. They are used for the prevention and treatment of dysbiosis, improve immunity and normalization of stool.
• Magnesium: It is necessary for the nervous system, muscles and bones. It is used to relieve stress, improve sleep and prevent seizures.
• Collagen: Supports the health of the skin, hair and nails. It is used to improve skin elasticity, reduce wrinkles and strengthen hair and nails.
• Curcumin: It has antioxidant and anti -inflammatory properties. It is used for the prevention and treatment of inflammatory diseases, improve digestion and strengthen immunity.
• Melatonin: Regulates sleep and wakefulness. It is used to improve sleep and adapt to the change of time zones.
• Glucosamine and chondroitin: Support the health of the joints. They are used for the prevention and treatment of osteoarthritis and other joint diseases.

VI. Legal aspects of the turnover of dietary supplements.

The turnover of dietary supplements is regulated by the legislation of the Russian Federation.

• Federal Law No. 29-FZ “On the quality and safety of food products”: It establishes requirements for the quality and safety of food products, including dietary supplements.
• Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”: Establishes uniform requirements for food safety, including dietary supplements, in the territory of the Customs Union.
• Order of Rospotrebnadzor No. 146 dated 03/27/2017 “On the approval of the administrative regulations of the Federal Service for Supervision of the Protection of Consumer Rights and Human Rights for the provision of state service for state registration of certain types of products that are potential danger to humans, as well as certain types of products for the first time imported to the territory of the Russian Federation”: Regulates the procedure for state registration of dietary supplements.
• Responsibility for violation of requirements: Violation of the requirements of the legislation in the field of dietary supplements entails administrative and criminal liability.

VII. New trends in the field of dietary supplements.

• Personalized nutrition: Development of dietary supplements taking into account the individual characteristics of the body and human needs.
• Genomic research: The use of genomic studies to determine the individual need for nutrients.
• Nanotechnology: Development of dietary supplements using nanotechnologies to increase bioavailability and effectiveness of active substances.
• Plant dietary supplements: Increasing interest in dietary supplements based on plant extracts with proven useful properties.
• Environmentally friendly dietary supplements: The production of dietary supplements from environmentally friendly raw materials using environmentally friendly technologies.
• Bad for athletes: Development of specialized dietary supplements for athletes aimed at increasing endurance, strength and restoration after training.
• Bad for the elderly: Development of specialized dietary supplements for older people aimed at maintaining health and preventing age -related diseases.

VIII. Additional tips and recommendations.

• Maintaining a dietary supplement diary: Write down which dietary supplements you accept, in what dosage and how they affect your well -being.
• Regular analyzes: Pass the blood and urine tests regularly to track the level of vitamins and minerals in the body and adjust the dietary supplement scheme if necessary.
• Balanced diet: Remember that dietary supplements cannot replace full and balanced diet. Try to eat varied and consume enough fruits, vegetables, cereals, protein products and healthy fats.
• Healthy lifestyle: Lead a healthy lifestyle that includes regular physical exercises, a sufficient sleep and rejection of bad habits. This will help improve the absorption of dietary supplements and increase their effectiveness.
• Hygiene observance: Follow the rules of hygiene in the preparation and use of dietary supplements. Wash your hands before admission and use clean dishes.
• Professional help: Feel free to seek help from doctors, nutrition specialists and other qualified specialists. They will help you choose the right dietary supplement and draw up an optimal reception scheme.

IX. Frequently asked questions (FAQ).

• Is dietary supplements? No, dietary supplements are not medicines. They are designed to supplement the diet with the missing nutrients and maintain health, but are not intended for the treatment of diseases.
• Do I need to take dietary supplements? The need to take dietary supplement depends on your state of health, lifestyle and diet. Before taking dietary supplements, it is recommended to consult a doctor.
• Which dietary supplements are best taken? The best dietary supplements are those that meet your individual needs and are recommended by a doctor.
• Can dietary supplement be harmful? Yes, dietary supplements can be harmful, if you take them incorrectly, exceed the dosage, ignore contraindications or buy low -quality products.
• Where is it better to buy dietary supplements? It is better to buy dietary supplements in pharmacies or specialized stores licensed for the sale of pharmaceutical products.
• How to check the quality of dietary supplements? Check the presence of a certificate of conformity, study the composition and information about the manufacturer on the package.
• Is it possible to take dietary supplements for pregnant and nursing women? Pregnant and lactating women need to consult a doctor before taking any dietary supplements.
• Can dietary supplement interact with medicines? Yes, some dietary supplements can interact with medicines. Before taking the dietary supplement, it is necessary to inform the doctor about all the drugs you take.
• How long should you take dietary supplements? The duration of the intake of dietary supplements depends on the purpose of the appointment and recommendations of the doctor.
• Is it possible to replace dietary supplements with good nutrition? No, dietary supplements cannot replace a full and balanced diet. They only complement the diet, but should not be its basis.

This article provides a comprehensive guide to choosing dietary supplements, covering a wide range of topics from their definition and classification to legal aspects and future trends. It emphasizes the importance of consulting with healthcare professionals, understanding product labels, and making informed decisions based on scientific evidence and individual needs.