How to choose a quality dietary supplement?

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How to choose high -quality dietary supplements: full guidance

I. Understanding the basics of dietary supplements (biologically active additives): What is it and why are they needed?

Bades are not medicines, but food additives designed to replenish the deficiency of nutrients, maintain health and improve the functional state of the body. They can contain vitamins, minerals, amino acids, herbs, probiotics, prebiotics, fatty acids and other biologically active substances.

A. Definition and classification of dietary supplements.

Bades are divided into several main categories:

1. Vitamin-mineral complexes: Contain a combination of vitamins and minerals necessary to maintain optimal health. Designed to replenish the deficiency of nutrients, especially during periods of increased need (for example, pregnancy, breastfeeding, intense physical activity).

2. Plant drugs: Contain extracts, powders or other forms of plant materials. They are used to maintain the health of various organs and systems, for example, to strengthen immunity, improve digestion, and reduce stress. Examples: echinacea, ginseng, valerian.

3. Probiotics and prebiotics: Probiotics are living microorganisms useful for intestinal microflora. Prebiotics are substances that serve as food for probiotics and contribute to their growth and reproduction. Used to improve digestion, strengthen immunity and maintain intestinal health.

4. Amino acids: They are building protein blocks and are necessary for many processes in the body. Used to maintain muscle mass, improve sports results and recovery after training. Examples: BCAA, glutamine, creatine.

5. Fatty acids: Ezmega-3, omega-6) are necessary for the health of the heart, brain and joints. They get from fish oil, linseed oil and other sources.

6. Enzymes: Participate in the breakdown of food and improving digestion. They are used for failure of enzymes or digestive disorders.

7. Other dietary supplements: They include a wide range of additives such as Q10 coenzyme, chondroprotectors, antioxidants, etc.

B. The role of dietary supplements in maintaining health.

Bades can play an important role in maintaining health, especially in the following cases:

1. Filling a deficiency of nutrients: A modern diet often does not provide the body with all the necessary vitamins and minerals. Bades can help replenish these gaps.

2. Health support in certain conditions: Bades can be useful during pregnancy, breastfeeding, intensive physical exertion, stress, chronic diseases.

3. Improving the functional state of the body: Some dietary supplements can improve cognitive functions, increase energy, strengthen immunity, improve digestion.

4. Prevention of diseases: Some dietary supplements, such as omega-3 fatty acids and antioxidants, can help reduce the risk of developing cardiovascular diseases, cancer and other chronic diseases.

C. Dygging Dieters and drugs.

It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. The main differences in dietary supplements and drugs:

1. Appointment: Bades are designed to replenish the deficiency of nutrients and maintain health, and medicines for the treatment of diseases.

2. Clinical trials: Medicines are held strict clinical trials to confirm their effectiveness and safety, and dietary supplements, as a rule, do not pass such tests.

3. Dosage and composition: Medicines have a clear dosage and composition, and the composition of dietary supplements can vary depending on the manufacturer.

4. Regulation: Medicines are subject to more strict regulation by state bodies than dietary supplements.

II. Criteria for choosing high -quality dietary supplements.

The choice of high -quality dietary supplements is a responsible process that requires attention to details. The following criteria will help you make the right choice:

A. Reputation manufacturer and brand.

1. The history of the company: Find out how long the company is in the market, what are its principles and values. Companies with a long history and a good reputation are usually more reliable.

2. Certificates and licenses: Make sure that the company has all the necessary certificates and licenses confirming the quality and safety of products. Pay attention to the availability of GMP (Good Manuapacturn Practice), NSF International, USP (United States Pharmacopeia) and other authoritative organizations.

3. Consumer reviews: Read consumer reviews about the company’s products. Pay attention to the reviews both on the manufacturer’s website and on independent sites.

4. The presence of scientific research: Find out if the company conducts scientific research on its products. The presence of scientific research may indicate a serious attitude to the company to the quality and effectiveness of its dietary supplements.

B. Composition and ingredients.

1. Active ingredients: Pay attention to the composition of active ingredients. Make sure that they are contained in sufficient quantities to achieve the desired effect.

2. Form of ingredients: The form of ingredients is also important. For example, some forms of vitamins and minerals are better absorbed by the body than others. For example, magnesium citrate is better absorbed than magnesium oxide.

3. Excipients: Pay attention to the composition of the auxiliary substances. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.

4. Allergens: Check if the dietary supplements are the ingredients that you have an allergy.

5. Extract standardization: For plant drugs, it is important that the extracts are standardized by the content of active substances. This guarantees that each portion of dietary supplements contain the same amount of active ingredients.

C. The form of release.

Bades are produced in various forms, such as tablets, capsules, powders, liquids, etc. The choice of release form depends on your preferences and ease of use.

1. Tablets: Tablets are the most common form of dietary supplement. They are usually cheaper than capsules, but it can be more difficult to swallow.

2. Capsules: Capsules are easier to swallow than tablets, and can contain both powder and liquid ingredients.

3. Powders: Powers can be added to water, juice or other drinks. They are well suited for people who experience difficulties with swallowing tablets or capsules.

4. Liquids: The liquids are well absorbed by the body and can be convenient for children and the elderly.

5. Gelatin capsules (gel capsules): Provide good bioavailability and protection of ingredients from oxidation.

D. The availability of quality and safety certificates.

The presence of quality and safety certificates is an important indicator of the reliability of dietary supplements.

1. GMP (Good Manufacturing Practice): The GMP certificate confirms that the production of dietary supplements complies with international quality and safety standards.

2. NSF International: NSF International is an independent organization that certifies food, drinks and dietary supplements. The NSF International certificate confirms that the dietary supplement was tested for the presence of pollutants and corresponds to the declared composition.

3. USP (United States Pharmacopeia): USP is an organization that sets quality standards for drugs and dietary supplements. The USP certificate confirms that the dietary supplement meets these standards.

4. Certificates of organic origin: If you choose dietary supplements from plant materials, pay attention to the availability of organic origin certificates such as USDA Organic or EU Organic.

E. Price and availability.

The price of dietary supplements can vary depending on the manufacturer, composition, form of release and other factors. High price is not always high. Compare prices for different dietary supplements and select the optimal price ratio.

1. Reference: Compare prices for different dietary supplements of the same composition and manufacturer in different stores.

2. Promotions and discounts: Use promotions and discounts to save money.

3. Accessibility: Make sure the dietary supplement is available in your region or online.

III. Risks and warnings when taking dietary supplements.

The intake of dietary supplements can be associated with certain risks and warnings. It is important to observe caution and consult a doctor before taking the dietary supplement.

A. Possible side effects and contraindications.

1. Allergic reactions: Some dietary supplements can cause allergic reactions, especially in people with allergies to certain foods or grass.

2. Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.

3. Overdose: Acceptance of too much dietary supplements can lead to an overdose and negative health consequences.

4. Contraindications: Some dietary supplements are contraindicated in certain diseases or conditions (for example, pregnancy, breastfeeding, liver or kidney disease).

B. The interaction of dietary supplements with drugs.

The interaction of dietary supplements with drugs is a serious problem that can lead to undesirable consequences.

1. Strengthening the action of drugs: Some dietary supplements can enhance the effect of drugs, which can lead to an overdose and side effects.

2. Weakening of the action of drugs: Other dietary supplements can weaken the effect of drugs, which can reduce their effectiveness.

3. Changing the metabolism of drugs: Some dietary supplements can change the metabolism of drugs, which can lead to a change in their concentration in the blood and side effects.

C. Consultation with a doctor before the reception.

Before taking any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate your health status, determine the need to take dietary supplements, choose the optimal dosage and exclude possible contraindications and interactions with drugs.

D. The importance of compliance with dosage and recommendations for use.

It is important to comply with the dosage and recommendations for use indicated on the package of dietary supplements or recommended by the doctor. Do not exceed the recommended dosage, as this can lead to side effects.

IV. Where to buy dietary supplements: the choice of a reliable supplier.

The choice of a reliable supplier of dietary supplements is an important factor that affects the quality and safety of products.

A. pharmacies and specialized stores.

1. Advantages: Pharmacies and specialized stores usually offer dietary supplements from well -known and trusted manufacturers.

2. Flaws: Prices in pharmacies and specialized stores can be higher than in other places.

B. online stores and online platforms.

1. Advantages: Online stores and online platforms offer a wide selection of dietary supplements at competitive prices.

2. Flaws: The risk of buying a fake or poor -quality product is higher than in pharmacies and specialized stores.

C. Criteria for choosing a reliable supplier online.

1. Reputation store: Read reviews about the store at independent sites.

2. Availability of certificates: Make sure the store offers dietary supplements with quality and safety certificates.

3. Return policy: Check out the policy of returning the goods.

4. Transaction safety: Make sure the store’s website uses a safe connection (HTTPS) to protect your personal data.

V. Alternative approaches to maintaining health: a balanced diet and a healthy lifestyle.

It is important to remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle.

A. The role of a balanced diet.

Balanced nutrition is the basis of health. Use a variety of foods rich in vitamins, minerals and other nutrients.

B. The importance of physical activity and regular exercises.

Physical activity and regular exercises are necessary to maintain the health of the heart, muscles, bones and joints.

C. Sleep and stress management.

Sufficient sleep and stress management are important to maintain the health of the nervous system and immunity.

D. The influence of a healthy lifestyle on the general state of health.

A healthy lifestyle, including a balanced diet, physical activity, sufficient sleep and stress control, is the best way to maintain health and prevent diseases. Bades can be a useful addition to a healthy lifestyle, but should not replace it.

VI. Check list when choosing dietary supplements:

• Determine the purpose of the reception: Why do you need dietary supplements? (fill the deficit, maintain health, improve a functional state)
• Consult a doctor: Especially if you have chronic diseases or you take medications.
• Study the reputation of the manufacturer: How long is the company in the market, what certificates do it have?
• Carefully study the composition: What active and auxiliary ingredients are contained in dietary supplements?
• Pay attention to the release form: Which form is more convenient for you?
• Check the availability of quality certificates: GMP, NSF International, USP.
• Compare prices: Choose the optimal price ratio.
• Choose a reliable supplier: Pharmacy, specialized store or trusted online store.
• Follow the dosage and recommendations for use.
• Follow your condition: If side effects appear, stop taking and consult a doctor.

This checklist will help you make a conscious and reasonable choice of dietary supplements.