Review of popular dietary supplements for health
Content:
- Vitamins:
- 1.1. Vitamin D: importance for bones, immunity and mood.
- 1.2. Vitamin C: antioxidant protection and support of the immune system.
- 1.3. B vitamins B: role in energy metabolism and nervous system.
- 1.4. Vitamin A: vision, skin health and immunity.
- 1.5. Vitamin E: Cell protection from damage and support for skin health.
- 1.6. Multivitamins: an integrated approach to providing the body with the necessary substances.
- Minerals:
- 2.1. Magnesium: relaxation of muscles, nervous system and regulation of blood sugar.
- 2.2. Calcium: bone and teeth health, as well as a role in muscle function.
- 2.3. Iron: oxygen transfer and maintenance of the energy level.
- 2.4. Zinc: immune function, wound healing and skin health.
- 2.5. Selenium: antioxidant protection and thyroid support.
- Omega-3 fatty acids:
- 3.1. EPK and DGK: benefits for the heart, brain and vision.
- 3.2. Sources of Omega-3: Fish oil, Krill oil and plant sources.
- 3.3. Dosage and side effects of Omega-3.
- Probiotics:
- 4.1. Maintaining a healthy intestinal microflora.
- 4.2. Improving digestion and strengthening immunity.
- 4.3. The choice of probiotics: various strains and their specific functions.
- 4.4. Prebiotics: nutrition for beneficial bacteria in the intestines.
- Plant additives:
- 5.1. Kurkumin: anti -inflammatory and antioxidant effects.
- 5.2. Green tea extract: metabolic support and antioxidant protection.
- 5.3. Ginseng: increased energy and improvement of cognitive functions.
- 5.4. Echinacea: Support for the immune system and the prevention of colds.
- 5.5. Priropers: Protection of the liver and support of its functions.
- 5.6. Ginkgo biloba: improvement of blood circulation and cognitive functions.
- 5.7. Ashvaganda: Adaptogen, helping to cope with stress and improves sleep.
- Amino acids:
- 6.1. Creatine: an increase in strength and muscle mass.
- 6.2. BCAA: Support for muscle restoration after training.
- 6.3. Glutamine: Strengthening immunity and intestinal restoration.
- 6.4. L-carnitine: Support for fat metabolism and energy increase.
- Other popular dietary supplements:
- 7.1. Coenzym Q10 (COQ10): Support for the cardiovascular system and antioxidant protection.
- 7.2. Glucosamine and chondroitin: support for joint health.
- 7.3. Melatonin: sleep regulation and improvement of rest quality.
- 7.4. Alpha-lipoic acid (ALA): antioxidant protection and support for blood sugar.
- Factors affecting the choice of dietary supplements:
- 8.1. Individual needs and health status.
- 8.2. Age and gender.
- 8.3. Life and diet.
- 8.4. Consultation with a doctor.
- Safety and quality of dietary supplements:
- 9.1. Risks associated with the use of dietary supplements.
- 9.2. How to choose high -quality dietary supplements: pay attention to the certification and reputation of the manufacturer.
- 9.3. Interaction of dietary supplements with drugs.
- Legal regulation of dietary supplements in Russia:
- 10.1. Requirements for the production and sale of dietary supplements.
- 10.2. Quality and safety control of dietary supplements.
- Popular dietary supplements:
- 11.1. Review of popular Russian and foreign brands.
- 11.2. Comparison of products of various brands.
- Research and scientific data on dietary supplements:
- 12.1. A review of scientific research confirming the effectiveness of dietary supplements.
- 12.2. A critical view of the research of dietary supplements: methodology and reliability of results.
- Bad for various purposes:
- 13.1. Bades to strengthen immunity.
- 13.2. Bades to improve brain function.
- 13.3. Bades to maintain heart health.
- 13.4. Bades to improve the condition of the skin, hair and nails.
- 13.5. Bades to increase energy and reduce fatigue.
- Bad for women:
- 14.1. Bades to maintain hormonal balance.
- 14.2. Bades for the health of bones during the period of menopause.
- 14.3. Bad for beauty and health of the skin.
- 14.4. Folic acid and other vitamins for pregnant women.
- Bad for men:
- 15.1. Bades to maintain prostate health.
- 15.2. Bades to increase testosterone.
- 15.3. Bades to increase energy and endurance.
- Bad for children:
- 16.1. Vitamin D for children: importance for the growth and development of bones.
- 16.2. Omega-3 for children: the benefit for the brain and vision.
- 16.3. Probiotics for children: support for immunity and digestion.
- 16.4. Multivitamins for children: providing the necessary vitamins and minerals.
- 16.5. Caution when choosing dietary supplements for children: consultation with a pediatrician.
- Consumer reviews about dietary supplements:
- 17.1. Analysis of reviews about popular dietary supplements.
- 17.2. How to read reviews about dietary supplements: pay attention to objectivity and details.
- Alternative methods of maintaining health:
- 18.1. Proper nutrition: the basis of health and longevity.
- 18.2. Physical activity: strengthening the body and maintaining good health.
- 18.3. Healthy sleep: the importance of restoring the body and maintaining immunity.
- 18.4. Stress management: relaxation and meditation techniques.
- Myths and misconceptions about dietary supplements:
- 19.1. Bades are medicines.
- 19.2. The more dietary supplements, the better.
- 19.3. Bades are completely safe.
- 19.4. Bades can replace good nutrition.
- The future of the market of the Dad:
- 20.1. Trends in the development of the market of the baskets.
- 20.2. New research and development in the field of dietary supplements.
1. Vitamins:
Vitamins are organic compounds necessary for the normal life of the body. They are not produced in sufficient quantities (or not produced at all) and should come from outside, mainly with food or in the form of additives.
1.1. Vitamin D: importance for bones, immunity and mood.
Vitamin D, often called “solar vitamin”, plays a critical role in maintaining the health of bones, the immune system and even mood. It helps the body absorb calcium necessary to strengthen bones and teeth. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults, increasing the risk of fractures.
In addition to bone health, vitamin D plays an important role in the functioning of the immune system. It helps to regulate the immune response and protects the body from infections. Studies show that a sufficient level of vitamin D can reduce the risk of respiratory diseases such as flu and Covid-19.
Vitamin D also affects mood and mental health. The low level of vitamin D is associated with depression, fatigue and a decrease in cognitive functions. Some studies show that vitamin D intake can improve mood and reduce depression symptoms.
The main source of vitamin D is sunlight. When the skin is exposed to sunlight, it produces vitamin D. However, in the winter months or in regions with insufficient sunlight, the production of vitamin D may be insufficient. In such cases, it is recommended to take vitamin D in the form of additives.
Foods containing vitamin D include fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, yogurt, juices). However, even when using these products, it is difficult to get a sufficient amount of vitamin D, especially if there are restrictions on nutrition or little time for staying in the sun.
The recommended daily dose of vitamin D varies depending on age, state of health and lifestyle. Adults are usually recommended to take 600-800 IU (international units) per day. People with a deficiency of vitamin D or with the risk of its development may require a higher dose that should be discussed with a doctor.
When choosing an additive of vitamin D, you should pay attention to the form of vitamin (D2 or D3). Vitamin D3 (cholecalciferol) is considered more effective than vitamin D2 (ergocalciferol). It is also important to choose additives from reliable manufacturers that guarantee the quality and purity of products.
Before starting to take vitamin D, it is recommended to take a blood test for vitamin D to determine if there is a deficiency and which dose will be optimal. An overdose of vitamin D can be harmful to health, so it is important to observe the recommended doses and not exceed them without consulting a doctor.
Symptoms of vitamin D:
- Fatigue and weakness
- Bone pain and muscles
- Reducing immunity
- Depression and bad mood
- Slow wound healing
- Hair loss
1.2. Vitamin C: antioxidant protection and support of the immune system.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in maintaining the immune system and protecting the body from free radicals. It is necessary for the synthesis of collagen, protein, which is the main component of the skin, bones, cartilage and blood vessels.
Vitamin C helps to strengthen the immune system, stimulating the production of leukocytes (white blood cells), which fight infections. It also improves the function of phagocytes, cells that absorb and destroy harmful bacteria and viruses. Studies show that the intake of vitamin C can reduce the duration and severity of colds.
As an antioxidant, vitamin C helps to protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to the development of chronic diseases, such as cancer, cardiovascular diseases and Alzheimer disease.
Vitamin C also plays an important role in wound healing. It is necessary for the synthesis of collagen, which contributes to the formation of new fabric and the closure of wounds. Vitamin C deficiency can slow down the healing process of wounds.
The main sources of vitamin C are fruits and vegetables, especially citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli and spinach. However, vitamin C is a water -soluble vitamin that does not accumulate in the body, so it is necessary to regularly receive it with food.
The recommended daily dose of vitamin C for adults is 75-90 mg. Smokers and people subject to stress may require a higher dose. Taking vitamin C in the form of additives can be useful for people who do not get enough vitamin C with food.
When choosing an additive of vitamin C, you should pay attention to the form of vitamin. The most common forms are ascorbic acid, sodium ascorbate and liposomal vitamin C. Liposomal vitamin C is considered more bioavailable, that is, it is better absorbed by the body.
An overdose of vitamin C is rare, since the excess of vitamin C is excreted from the body in the urine. However, taking very high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea and abdominal pain.
Symptoms of vitamin C deficiency:
- Fatigue and weakness
- Bleeding gums
- Slow wound healing
- Easy bruises
- Joint pain
- Reducing immunity
1.3. B vitamins B: role in energy metabolism and nervous system.
B vitamins are a complex of eight water -soluble vitamins that play an important role in energy metabolism, the nervous system and the formation of red blood cells. Each vitamin of group B has its own unique functions, but they work synergically to maintain general health and well -being.
-
Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and energy production. It is also important for the functioning of the nervous system and the heart. Tiamine deficiency can lead to Beri Berie, a disease that is characterized by weakness, fatigue and neurological problems.
-
Vitamin B2 (Riboflavin): Participates in the metabolism of fats, proteins and carbohydrates. It is also important for the health of the skin, eye and nervous system. Riboflavin deficiency can lead to cracks in the corners of the mouth, inflammation of the tongue and vision problems.
-
Vitamin B3 (Niacin): It is necessary for the metabolism of energy and health of the skin, nervous system and digestive system. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia.
-
Vitamin B5 (pantotenic acid): Participates in the metabolism of fats, proteins and carbohydrates. It is also important for the production of hormones and red blood cells. Pantothenic acid deficiency is rare, since it is contained in many foods.
-
Vitamin B6 (Pyridoxin): Protein and amino acids are necessary for metabolism. It is also important for the functioning of the nervous system, the immune system and the formation of red blood cells. A deficiency of pyridoxine can lead to anemia, depression and neurological problems.
-
Vitamin B7 (Biotin): Participates in the metabolism of fats, proteins and carbohydrates. It is also important for the health of the skin, hair and nails. Biotin deficiency is rare, since it is produced by bacteria in the intestines.
-
Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA. It is also important for cell growth and development, especially during pregnancy. Folic acid deficiency can lead to defects in the nervous tube in newborns.
-
Vitamin B12 (cobalamin): It is necessary for the functioning of the nervous system and the formation of red blood cells. It is also important for DNA synthesis. Cobalamine deficiency can lead to anemia and neurological problems.
Sources of group B vitamins are various foods, including meat, fish, poultry, eggs, dairy products, whole grain products, legumes, nuts and seeds. Vegetarians and vegans may need to take vitamin B12 additives, since it is found only in animal products.
Reception of group B vitamins in the form of additives can be useful for people who experience a shortage of these vitamins or who need their increased consumption. For example, pregnant women are recommended to take folic acid supplements to prevent nervous tube defects in newborns.
An overdose of group B vitamins is rare, since they are water -soluble vitamins, and excess is excreted from the body in the urine. However, taking very high doses of some vitamins of group B, such as niacin, can cause side effects, such as redness of the skin, nausea and vomiting.
Symptoms of deficiency of B vitamins vary depending on a specific vitamin. General symptoms include fatigue, weakness, irritability, depression, skin and hair problems, as well as neurological problems.
1.4. Vitamin A: vision, skin health and immunity.
Vitamin A is a fat -soluble vitamin that plays an important role in maintaining vision, health and immunity. It is necessary for the normal functioning of the eyes, especially in conditions of low illumination. Vitamin A also helps to maintain skin health, preventing dryness and peeling. In addition, it plays an important role in the functioning of the immune system, helping to protect the body from infections.
Vitamin A exists in two main forms: retinol (active form of vitamin A) and carotenoids (predecessors of vitamin A). Retinol is found in animal products, such as liver, eggs and dairy products. Carotinoids are found in plant products, such as carrots, sweet potatoes and spinach. The body can convert carotenoids to retinol.
Vitamin A plays an important role in vision. It is necessary for the formation of a rhodopsin, pigment, which is located in the retina and allows you to see in low light conditions. Vitamin A deficiency can lead to night blindness, a state when a person does not see well in the dark.
Vitamin A also helps to maintain skin health. It contributes to the formation of new skin cells and protects the skin from damage caused by sunlight. Vitamin A deficiency can lead to dryness, peeling and skin irritation.
In addition, vitamin A plays an important role in the functioning of the immune system. It helps stimulate the production of leukocytes (white blood cells) that fight infections. Vitamin A deficiency can increase the risk of infections.
The recommended daily dose of vitamin A varies depending on age, gender and health. Adult men are recommended to consume 900 μg of retinol equivalent (RE) per day, and adult women – 700 μg RE per day.
An overdose of vitamin A can be harmful to health. Reception of very high doses of vitamin A can lead to nausea, vomiting, dizziness, headache, fatigue and liver damage. Pregnant women should avoid taking high doses of vitamin A, as this can lead to defects in the development of the fetus.
Symptoms of vitamin A deficiency:
- Night blindness
- Dry skin and peeling
- Reducing immunity
- Growth retardation in children
1.5. Vitamin E: Cell protection from damage and support for skin health.
Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant. It helps to protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to the development of chronic diseases, such as cancer, cardiovascular diseases and Alzheimer disease.
Vitamin E also plays an important role in maintaining skin health. It helps to moisturize the skin, preventing dryness and peeling. In addition, it protects the skin from damage caused by sunlight.
Vitamin E exists in eight different forms: alpha, beta-, gamma and delta-tocopherol and alpha, beta-, gamma and delta-Tokotrienol. Alpha-tocopherol is the most active form of vitamin E in the body.
Vitamin E sources are various foods, including vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocado and green leafy vegetables.
The recommended daily dose of vitamin E for adults is 15 mg. Taking vitamin E in the form of additives can be useful for people who do not get enough vitamin E with food.
An overdose of vitamin E is rare, but can lead to side effects, such as nausea, diarrhea and headache. Taking very high doses of vitamin E can increase the risk of bleeding.
Symptoms of vitamin E deficiency are rare and are usually observed in people with diseases that disrupt fat absorption. Symptoms of vitamin E deficiency include muscle weakness, vision problems and neurological problems.
1.6. Multivitamins: an integrated approach to providing the body with the necessary substances.
Multivitamins are additives that contain a combination of various vitamins and minerals. They are designed to provide the body with the necessary substances that may not be enough in the diet.
Multivitamins can be useful for people who:
- Vitamins and minerals with food do not receive enough.
- They have certain diseases that increase the need for vitamins and minerals.
- Adhere to a restrictive diet such as vegetarianism or veganism.
- Pregnant or breastfeed.
- Elderly people.
When choosing multivitamins, you should pay attention to the following factors:
- Composition: Multivitamins should contain all the necessary vitamins and minerals in sufficient quantities.
- Form: Multivitamins are produced in various forms, such as tablets, capsules, chewing tablets and liquids.
- Manufacturer: Choose multivitamins from reliable manufacturers that guarantee the quality and purity of products.
- Price: The price of multivitamins can vary depending on the composition and manufacturer.
Before you start taking multivitamins, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
2. Minerals:
Minerals are inorganic substances necessary for the normal life of the body. They participate in many important processes, such as bone formation, regulation of water balance and the functioning of the nervous system.
2.1. Magnesium: relaxation of muscles, nervous system and regulation of blood sugar.
Magnesium is an important mineral that plays a role in more than 300 enzyme reactions in the body. It is necessary for relaxation of muscles, functioning of the nervous system, regulating blood sugar and maintaining bone health.
Magnesium helps to relax the muscles, preventing muscle cramps and convulsions. It also helps to reduce blood pressure and improve sleep.
Magnesium plays an important role in the functioning of the nervous system. It helps to regulate the transmission of nerve impulses and protects the nerve cells from damage. Magnesium deficiency can lead to irritability, anxiety and depression.
Magnesium helps regulate blood sugar, improving insulin sensitivity. It also helps to reduce the risk of type 2 diabetes.
Sources of magnesium are various foods, including green leafy vegetables, nuts, seeds, legumes and whole grains.
The recommended daily dose of magnesium for adults is 310-420 mg. Taking magnesium in the form of additives can be useful for people who do not get enough magnesium with food.
An overdose of magnesium is rare, but can lead to side effects, such as diarrhea, nausea and vomiting.
Symptoms of magnesium deficiency:
- Muscle cramps and convulsions
- Fatigue and weakness
- Irritability and anxiety
- Insomnia
- Increased blood pressure
- Cardiac rhythm
2.2. Calcium: bone and teeth health, as well as a role in muscle function.
Calcium is the most common mineral in the body. It is necessary for the health of bones and teeth, and also plays an important role in muscle function, transmitting nerve impulses and blood coagulation.
Calcium is the main component of bones and teeth. It helps strengthen the bones and prevent osteoporosis.
Calcium plays an important role in muscle function. It is necessary to reduce muscles and transmit nerve impulses to the muscles.
Sources of calcium are various foods, including dairy products, green leafy vegetables, legumes and enriched products.
The recommended daily dose of calcium for adults is 1000-1200 mg. Reception of calcium in the form of additives can be useful for people who do not receive enough calcium with food.
An overdose of calcium can lead to side effects, such as constipation, nausea and vomiting. Reception of very high doses of calcium can increase the risk of kidney stones and cardiovascular diseases.
Symptoms of calcium deficiency:
- Osteoporosis
- Muscle cramps and convulsions
- Weakness
- Growth retardation in children
2.3. Iron: oxygen transfer and maintenance of the energy level.
Iron is an important mineral that is necessary for the transfer of oxygen in the blood and maintaining the energy level. It also plays a role in the immune function and brain development.
Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to all cells of the body. Iron deficiency can lead to anemia, a state where there is not enough red blood cells or hemoglobin in the blood.
Iron sources are various foods, including meat, fish, poultry, legumes, green leafy vegetables and enriched products.
The recommended daily dose of iron varies depending on age, floor and health. Adult men are recommended to consume 8 mg of iron per day, and adult women – 18 mg of iron per day. Pregnant women are recommended to consume 27 mg of iron per day.
The use of iron in the form of additives can be useful for people who do not receive enough iron from food.
An overdose of iron can be harmful to health. Taking very high doses of iron can lead to nausea, vomiting, diarrhea, constipation and liver damage.
Symptoms of iron deficiency:
- Fatigue and weakness
- Pallor of the skin
- Dyspnea
- Headache
- Dizziness
- Reducing immunity
2.4. Zinc: immune function, wound healing and skin health.
Zinc is an important mineral that plays a role in immune function, wound healing, skin health and cell development.
Zinc helps to strengthen the immune system, stimulating the production of leukocytes (white blood cells), which fight infections. It also improves the function of phagocytes, cells that absorb and destroy harmful bacteria and viruses.
Zinc is necessary for healing wounds. It helps stimulate the formation of new fabric and the closure of wounds.
Zinc helps to maintain skin health, preventing acne and other skin diseases.
Sources of zinc are various foods, including meat, fish, poultry, nuts, seeds and legumes.
The recommended daily zinc dose for adults is 8-11 mg. Taking zinc in the form of additives can be useful for people who do not receive enough zinc with food.
An overdose of zinc can lead to side effects, such as nausea, vomiting and diarrhea. Reception of very high doses of zinc can disrupt the absorption of copper and iron.
Symptoms of zinc deficiency:
- Reducing immunity
- Slow wound healing
- Acne and other skin diseases
- Loss of appetite
- Growth retardation in children
2.5. Selenium: antioxidant protection and thyroid support.
Selenium is an important mineral that is an antioxidant. It helps to protect the cells from damage caused by free radicals. Selenium also plays an important role in the functioning of the thyroid gland and the immune system.
Selenium is a component of glutathioneperoxidase, an enzyme that protects the cells from damage caused by free radicals.
Selenium is necessary for the functioning of the thyroid gland. It helps transform the hormone of the thyroid gland T4 into an active T3 form.
Sources of selenium are various foods, including meat, fish, poultry, Brazilian nuts and whole grain products.
The recommended daily dose of selenium for adults is 55 μg. Reception of selenium in the form of additives can be useful for people who do not receive enough selenium with food.
An overdose of selenium can lead to side effects, such as nausea, vomiting, diarrhea, hair loss and damage to the nervous system.
Symptoms of selenium deficiency:
- Reducing immunity
- Problems with the thyroid gland
- Pain Keshana (cardiopathypathy)
- Kashin-Bek’s disease (osteo arthropathy)
3. Omega-3 fatty acids:
Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for human health. They play an important role in the functioning of the brain, heart, eye and other organs.
3.1. EPK and DGK: benefits for the heart, brain and vision.
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), ecosapstrantaneic acid (EPK) and non-zahyxenoic acid (DHG). Alk is found in plant sources, such as flaxseed, chia and walnuts. EPK and DGK are contained in fish and seafood.
EPK and DGK are the most useful types of omega-3 fatty acids. They play an important role in the functioning of the heart, brain and vision.
EPC helps reduce the level of triglycerides in the blood, reduce blood pressure and prevent blood clots. It also has an anti -inflammatory effect.
DGC is necessary for the development and functioning of the brain. It is also important for vision.
3.2. Sources of Omega-3: Fish oil, Krill oil and plant sources.
The main sources of EPK and DGK are fish and seafood, especially oily fish, such as salmon, tuna, mackerel and herring.
Fish oil is oil extracted from fatty fish. He is a rich source of EPK and DGK.
Krile oil is an oil extracted from krill, small crustaceans living in the ocean. It is also a rich source of EPK and DGK.
Plant sources of Alk include linen seed, chia, walnuts