Influence of dietary supplements on female health: myths and reality

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Influence of dietary supplements on women’s health: myths and reality

I. Fundamentals of biologically active additives (dietary supplements)

A. Definition and classification of dietary supplements:

Dietary supplements (biologically active additives) are concentrates of natural or identical biologically active substances, designed for direct intake with food or introduction into food products. They are designed to enrich the diet with individual food substances or complexes, as well as have a general strengthening effect on the body.

The classification of dietary supplements is very diverse and can be based on various criteria:

  1. By composition:

    • Monocomponent: contain one active ingredient (for example, vitamin D or omega-3 fatty acids).
    • Multicomponent: contain several active ingredients (for example, multivitamin complexes or a mixture of herbs).

  2. By origin:

    • Plant: made on the basis of medicinal plants (for example, extracts of herbs, roots, fruits).
    • Animals: made of animal products (for example, fish oil, chondroitin from cartilage).
    • Mineral: contain minerals (for example, calcium, magnesium, iron).
    • Synthetic: synthesized analogues of natural substances (for example, vitamin C, vitamin B12).

  3. By the form of release:

    • Tablets.
    • Capsules.
    • Powders.
    • Liquids (solutions, syrups).
    • Baors.

  4. By purpose:

    • Vitamin-mineral complexes.
    • Antioxidants.
    • Probiotics and prebiotics.
    • Means to maintain immunity.
    • Means to improve digestion.
    • Means for maintaining the health of bones and joints.
    • Weight control products.
    • Means to improve the condition of the skin, hair and nails.
    • Funds for increasing energy and performance.

B. DIAM DIAMES and DOUSEDS:

The key difference between dietary supplements and drugs is their purpose and degree of regulation.

  1. Purpose:

    • Bad: designed to enrich the diet and maintain health. They are not intended for the treatment of diseases.
    • Medicines: designed for the treatment, prevention and diagnosis of diseases.

  2. Regulation:

    • Bad: regulated as food products. They do not pass such strict clinical trials as drugs. Bad registration is easier and faster than registration of drugs.
    • Medicines: subject to strict regulation and control. They undergo multi -stage clinical trials to prove effectiveness and safety.

  3. Composition and dosage:

    • Bad: The composition and dosage of active substances in dietary supplements can vary. The compliance of the declared composition is not always guaranteed.
    • Medicines: The composition and dosage are strictly controlled and must comply with the established standards.

  4. Evidence base:

    • Bad: The effectiveness of many dietary supplements is not confirmed by sufficient scientific data. Applications about their effectiveness are often based on marketing strategies, and not on the results of clinical research.
    • Medicines: the effectiveness and safety of drugs should be proved during clinical trials, the results of which are published in scientific publications.

  5. Manufacturer’s responsibility:

    • Bad: The responsibility of the manufacturer of dietary supplements for the quality and safety of products is lower than that of drug manufacturers.
    • Medicines: Medicines are fully responsible for the quality, safety and effectiveness of their products.

C. The legal regulation of dietary supplements in Russia:

The legal regulation of dietary supplements in Russia is carried out by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary-epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BAD)”.

The main aspects of legal regulation:

  1. Bad registration: before entering the sale of dietary supplements, they are subject to state registration in the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor).
  2. Requirements for the composition: The composition of the dietary supplement must comply with the established hygiene standards. It is not allowed to include substances prohibited for use in food in dietary supplements.
  3. Marking Requirements: Bad marking must contain complete and reliable information about the composition, method of application, contraindications and shelf life of the product. There must be information that the product is a dietary supplement, not a drug.
  4. Production requirements: Dad production must comply with sanitary standards and rules.
  5. Quality control: Rospotrebnadzor carries out quality control and safety at all stages of production and turnover.

Despite the existing legal framework, problems related to falsification, non -compliance with the requirements for composition and labeling, as well as inaccurate advertising are preserved in the dietary supplement market.

II. Dietary supplements for women’s health

A. Myth No. 1: Bad is a natural and safe alternative to drugs:

This myth is one of the most common and dangerous. The natural origin of the components of dietary supplements does not guarantee their safety. Many medicinal plants contain potent substances that can have side effects and interact with drugs.

Reality:

  • The composition of dietary supplements does not always correspond to the declared. Independent studies often reveal the inconsistency of the actual content of active substances declared on the label.
  • Some dietary supplements contain impurities and toxic substances.
  • The interaction of dietary supplements with drugs can be dangerous. Some dietary supplements can enhance or weaken the effect of drugs, which can lead to unpredictable consequences.
  • Bad does not pass such strict clinical trials as medicines. This means that their effectiveness and safety are not always proven.
  • Natural components can cause allergic reactions.

B. Myth No. 2: BAD can cure serious diseases (for example, cancer, infertility, diabetes):

This myth is especially dangerous, as it can distract women from obtaining the necessary medical care and lead to the progression of the disease.

Reality:

  • Bad is not intended for the treatment of diseases. They can only be used as auxiliary means to maintain health and improve well -being.
  • There is no scientific evidence that dietary supplements can cure serious diseases.
  • The use of dietary supplements instead of traditional treatment can lead to a deterioration in health and a decrease in the chances of recovery.
  • Advertising of dietary supplements, promising to cure serious diseases, is illegal.

C. Myth No. 3: the more dietary supplements, the better:

The principle of “the more, the better” does not work regarding dietary supplements. Hypervitaminosis and an excess of minerals can be harmful to health.

Reality:

  • Excess of vitamins and minerals can be toxic. For example, an excess of vitamin A can lead to damage to the liver, and an excess of iron – to impaired heart function.
  • Some dietary supplements can interact with each other, which can lead to unpredictable consequences.
  • Reception of a large number of dietary supplements can lead to overload of the liver and kidneys.
  • The optimal amount of vitamins and minerals can be obtained from a balanced diet.

D. Myth No. 4: If dietary supplement is advertised on TV, then they are effective and safe:

Advertising of the dietary supplement often uses aggressive marketing strategies and inaccurate information to attract customers.

Reality:

  • Advertising is not evidence of the effectiveness and safety of dietary supplements.
  • Advertising statements are often exaggerated or not true.
  • Not all dietary supplements advertised on TV are registered and meet security requirements.
  • Before buying a dietary supplement, you need to consult a doctor and get acquainted with independent sources of information.

E. Myth # 5: Dietary supplements have no side effects:

Like any biologically active substances, dietary supplements can cause side effects, especially if individual intolerance is incorrectly used or the presence of individual.

Reality:

  • Bad can cause side effects, such as allergic reactions, digestive disorders, headaches and other symptoms.
  • Side effects can be associated with the composition of dietary supplements, dosage, method of application and individual characteristics of the body.
  • Before using dietary supplements, you need to familiarize yourself with the instructions and consult a doctor.

III. The reality of the use of dietary supplements for women’s health

A. Potential benefits of dietary supplement:

Despite numerous myths, some dietary supplements can be useful for maintaining women’s health under certain conditions and under the supervision of a doctor.

  1. Vitamins and minerals:

    • Folic acid: important for planning pregnancy and normal development of the fetus.
    • Vitamin D: It is necessary for the health of bones and the immune system. Vitamin D deficiency is common among women, especially in regions with a lack of sunlight.
    • Iron: It is necessary for the prevention of iron deficiency anemia, especially in women with abundant menstruation.
    • Calcium: It is important for the health of bones and the prevention of osteoporosis.
    • Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis. Vitamin B12 deficiency is often found in vegetarians and vegans.

  2. Omega-3 fatty acids:

    • Useful for the health of the heart and blood vessels.
    • They can improve mood and cognitive functions.
    • Important for the development of fetal brain during pregnancy.

  3. Probiotics:

    • Support the health of intestinal microflora.
    • They can improve digestion and immunity.
    • Useful when taking antibiotics.

  4. Plant extracts:

    • Cranberry: can help in the prevention of urinary tract infections.
    • Soya (isoflavon): Symptoms of menopause can relieve.
    • Vitex Sacred (Protnyak): can help in the regulation of the menstrual cycle.

B. Risks and restrictions:

It is important to realize the risks and restrictions associated with the use of dietary supplements.

  1. Insufficient regulation:

    • The quality and safety of dietary supplements are not always guaranteed.
    • The composition of dietary supplements may not match the stated on the label.
    • Bad may contain impurities and toxic substances.

  2. Interaction with drugs:

    • Bad can interact with drugs, which can lead to unpredictable consequences.
    • Before using dietary supplements, it is necessary to inform the doctor about all the drugs taken.

  3. Side effects:

    • Bad can cause side effects, such as allergic reactions, digestive disorders and other symptoms.
    • Before using dietary supplements, you need to familiarize yourself with the instructions and consult a doctor.

  4. Lack of evidence:

    • The effectiveness of many dietary supplements is not confirmed by sufficient scientific data.
    • Applications on the effectiveness of dietary supplements are often based on marketing strategies, and not on the results of clinical research.

  5. Individual intolerance:

    • Some women may have individual intolerance to dietary supplements.
    • Before using dietary supplements, it is necessary to conduct a test to an allergic reaction.

C. Recommendations for the safe use of dietary supplements:

To minimize risks and get the maximum benefit from the use of dietary supplements, the following recommendations must be observed:

  1. Consultation with a doctor:

    • Before using any dietary supplement, you need to consult a doctor.
    • The doctor will help to determine whether you need dietary supplements, which ones and in what dosage.

  2. Choosing a quality product:

    • Buy dietary supplements only from trusted manufacturers and in pharmacies.
    • Pay attention to the presence of a quality certificate.
    • Study the composition and information on the label.

  3. Dosage compliance:

    • Do not exceed the recommended dosage.
    • Take dietary supplement in accordance with the instructions.

  4. Informing a doctor about dietary supplement:

    • Tell the doctor about all the dietary supplements, especially if you take medications.

  5. Observation of the state of health:

    • Carefully monitor your health condition during dietary supplement.
    • If side effects appear, stop taking dietary supplements and consult a doctor.

  6. A critical approach to advertising:

    • Do not trust blindly advertising promises.
    • Study independent sources of dietary supplements.

IV. Dietary supplement to maintain various aspects of women’s health

A. Bad for reproductive health:

  1. Folic acid:

    • Role: It is necessary for the normal development of the nervous tube of the fetus in the first weeks of pregnancy.
    • Recommendations: It is recommended to start taking folic acid 2-3 months before the planned pregnancy and continue during the first trimester.
    • Dosage: 400-800 μg per day.

  2. Vitamin E:

    • Role: Antioxidant, protects cells from damage by free radicals. It can improve fertility and maintain the health of the reproductive system.
    • Recommendations: can be useful when planning pregnancy.
    • Dosage: You should consult a doctor.

  3. Zinc:

    • Role: It is necessary for the normal operation of the reproductive system, and is involved in the synthesis of sex hormones.
    • Recommendations: can be useful in planning pregnancy and in violations of the menstrual cycle.
    • Dosage: You should consult a doctor.

  4. Inositol:

    • Role: participates in the regulation of the level of insulin and hormones. It can be useful for syndrome of polycystic ovary (PCU).
    • Recommendations: can help in normalizing the menstrual cycle and improve fertility with PCU.
    • Dosage: You should consult a doctor.

B. Bad for the health of bones and joints:

  1. Calcium:

    • Role: the main building material for bones and teeth. It is necessary for the prevention of osteoporosis.
    • Recommendations: It is especially important for women during the period of menopause and after it.
    • Dosage: 1000-1200 mg per day (calcium consumption with food should be taken into account).

  2. Vitamin D:

    • Role: necessary for the assimilation of calcium. Participates in the regulation of the metabolism of calcium and phosphorus in the body.
    • Recommendations: Vitamin D deficiency is common among women, especially in regions with a lack of sunlight.
    • Dosage: 600-800 IU per day (you should consult a doctor).

  3. Vitamin K2:

    • Role: directs calcium into the bones and teeth, preventing its deposition in soft tissues.
    • Recommendations: useful in combination with vitamin D and calcium to strengthen bones.
    • Dosage: You should consult a doctor.

  4. Collagen:

    • Role: the main protein of connective tissue is necessary for the health of joints and ligaments.
    • Recommendations: can help reduce joint pain and improve their mobility.
    • Dosage: You should consult a doctor.

  5. Chondroitin and glucosamine:

    • Role: The components of cartilage fabric are involved in its restoration and protection against destruction.
    • Recommendations: can help in reducing joint pain and improve their function with osteoarthritis.
    • Dosage: You should consult a doctor.

C. Bad for the beauty of the skin, hair and nails:

  1. Biotin (Vitamin B7):

    • Role: It is necessary for the health of the skin, hair and nails. Participates in the metabolism of fats, proteins and carbohydrates.
    • Recommendations: can help in strengthening hair and nails, improve the condition of the skin.
    • Dosage: You should consult a doctor.

  2. Collagen:

    • Role: the main protein of the skin, ensures its elasticity and elasticity.
    • Recommendations: can help in reducing wrinkles and improve the condition of the skin.
    • Dosage: You should consult a doctor.

  3. Hyaluronic acid:

    • Role: holds moisture in the skin, ensures its moisture and elasticity.
    • Recommendations: can help in reducing wrinkles and improve the condition of the skin.
    • Dosage: You should consult a doctor.

  4. Vitamin C:

    • Role: Antioxidant, protects the skin from damage by free radicals. It is necessary for the synthesis of collagen.
    • Recommendations: can help in improving the condition of the skin and strengthen immunity.
    • Dosage: You should consult a doctor.

  5. Omega-3 fatty acids:

    • Role: Skin health support, reduce inflammation and improve its moisture.
    • Recommendations: can help in improving the condition of the skin with eczema and psoriasis.
    • Dosage: You should consult a doctor.

D. Diet to maintain energy and improve mood:

  1. B vitamins B:

    • Role: participate in energy metabolism, necessary for the normal operation of the nervous system.
    • Recommendations: can help in reducing fatigue and improving mood.
    • Dosage: You should consult a doctor.

  2. Magnesium:

    • Role: It is necessary for the normal operation of the nervous system, is involved in the regulation of blood sugar.
    • Recommendations: can help in reducing stress and improve sleep.
    • Dosage: You should consult a doctor.

  3. Iron:

    • Role: It is necessary for the transfer of oxygen in the blood. Iron deficiency can lead to fatigue and weakness.
    • Recommendations: It is especially important for women with abundant menstruation.
    • Dosage: You should consult a doctor.

  4. Vitamin D:

    • Role: participates in mood regulation, vitamin D deficiency can be associated with depression.
    • Recommendations: Vitamin D deficiency is common among women, especially in regions with a lack of sunlight.
    • Dosage: You should consult a doctor.

  5. Adaptogens (for example, Rodiola Pink, Eleutherococcus):

    • Role: help the body adapt to stress, increase energy and performance.
    • Recommendations: can be useful with increased physical and mental stress.
    • Dosage: You should consult a doctor.

V. Dad in different periods of a woman’s life

A. Puberttate period:

In the puberty, the girl’s body is actively growing and developing, which requires increased consumption of vitamins and minerals.

  1. Calcium and vitamin D: necessary for the formation of bone tissue and the prevention of osteoporosis in the future.
  2. Iron: It is important for the prevention of iron deficiency anemia, especially after the onset of menstruation.
  3. B vitamins B: necessary for the normal operation of the nervous system and energy metabolism.

B. Reproductive age:

In reproductive age, it is especially important for women to monitor their health, as they plan pregnancy and give birth to children.

  1. Folic acid: necessary for planning pregnancy and normal development of the fetus.
  2. Iron: It is important for the prevention of iron deficiency anemia during pregnancy and after childbirth.
  3. Omega-3 fatty acids: necessary for the development of the brain of the fetus and maintaining the health of the mother.
  4. Iodine: necessary for the normal functioning of the thyroid gland and the development of the brain.

C. Menopause period:

During the period of menopause in the body of a woman, hormonal changes occur, which can lead to various unpleasant symptoms.

  1. Calcium and vitamin D: necessary for the prevention of osteoporosis.
  2. Vitamin E: can help in reducing the tides.
  3. Soya (isoflavon): Symptoms of menopause can relieve.
  4. Vitex Sacred (Protnyak): can help in the regulation of hormonal balance.

D. Elderly:

In old age, it is especially important for women to support the health of bones and joints, as well as cognitive functions.

  1. Calcium and vitamin D: necessary for the prevention of osteoporosis and fractures.
  2. B vitamins B: necessary for the normal operation of the nervous system and cognitive functions.
  3. Omega-3 fatty acids: can help in improving cognitive functions and maintaining heart health.
  4. Antioxidants (for example, vitamin C, vitamin E, selenium): protect the cells from damage by free radicals and slow down the aging process.

VI. Interaction of dietary supplements with drugs

A. Examples of dangerous interactions:

The interaction of dietary supplements with drugs can be dangerous and lead to undesirable side effects. It is important to know about possible risks and always consult a doctor before using dietary supplements, especially if you take medications.

  1. Bad, containing St. John’s wort, and antidepressants: St. John’s wort can strengthen or weaken the effect of antidepressants, which can lead to unpredictable consequences.
  2. Bad containing vitamin K and anticoagulants (for example, warfarin): vitamin K can reduce the effectiveness of anticoagulants, which can lead to blood clots.
  3. Bad containing grapefruit juice, and some drugs (for example, statins, calcium channel blockers): grapefruit juice can enhance the effect of some drugs, which can lead to an overdose and side effects.
  4. Dietary supplements containing iron and antibiotics (for example, tetracycline): Iron can reduce the effectiveness of antibiotics, which can lead to ineffective treatment.
  5. Calcium dietary supplements and preparations for thyroid gland (for example, levotyroxine): calcium can reduce the absorption of drugs for the thyroid gland, which can lead to insufficient treatment.

B. Rules for preventing interactions:

  1. Tell the doctor about all the dietary supplements and medicines: this will allow the doctor to evaluate possible risks and choose a safe treatment regimen.
  2. Study instructions for dietary supplements and drugs: pay attention to the sections about interaction with other drugs.
  3. Do not take dietary supplements and medicines at the same time: try to spread the intake of dietary supplements and drugs in time to minimize the risk of interaction.
  4. Pay attention to the side effects: if you notice any unusual symptoms after the start of the dietary supplement, stop taking it and consult a doctor.
  5. Buy dietary supplements only from trusted manufacturers: this reduces the risk of acquiring a poor -quality product that may contain undesirable impurities and interact with medicines.

VII. Alternative ways to maintain women’s health without dietary supplements

A. Balanced nutrition:

Balanced nutrition is the basis of health and well -being. The diet should be diverse and contain a sufficient amount of all necessary nutrients.

  1. Fruits and vegetables: rich in vitamins, minerals and antioxidants. It is recommended to use at least 5 servings per day.
  2. Grain: the source of fiber, vitamins of group B and minerals. It is recommended to choose whole grains.
  3. Protein: It is necessary for the construction and restoration of fabrics. It is recommended to use low -fat sources of protein, such as fish, poultry, legumes and nuts.
  4. Dairy products: a source of calcium and vitamin D. It is recommended to choose low -fat dairy products.
  5. Healthy fats: necessary for the health of the heart and brain. It is recommended to consume unsaturated fats, such as olive oil, avocados and nuts.

B. Regular physical activity:

Regular physical activity is necessary to maintain the health of the heart, bones and muscles, as well as to improve the mood and reduce stress.

  1. Aerobic loads (for example, walking, running, swimming): improve the work of the heart and lungs, help burn calories.
  2. Power training (for example, exercises with dumbbells, push -ups): strengthen muscles and bones.
  3. Flexibility exercises (for example, yoga, stretching): improve the flexibility and mobility of the joints.

C. A sufficient dream:

A sufficient sleep is necessary to restore strength and normal functioning of the body.

  1. Duration of sleep: It is recommended to sleep at least 7-8 hours a day.
  2. Sleep mode: try to go to bed and get up at the same time every day, even on weekends.
  3. Create comfortable sleeping conditions: provide silence, darkness and coolness in the bedroom.
  4. Avoid the use of caffeine and alcohol before bedtime.

D. Stress management:

Chronic stress can negatively affect health. It is important to learn how to manage stress and find ways to relax.

  1. Meditation: helps to calm the mind and reduce stress.
  2. Respiratory exercises: help to relax and relieve tension.
  3. Hobbies: Do what you like and enjoy.
  4. Communication with loved ones: the support of loved ones helps to cope with stress.
  5. Natural walks: help to relax and improve mood.

E. Regular medical examinations:

Regular medical examinations are necessary for the timely detection and treatment of diseases.

  1. Visiting a gynecologist: It is recommended to visit a gynecologist at least once a year.
  2. Mammography: It is recommended to conduct mammography after 40 years.
  3. Blood and urine tests: help to identify violations in the work of organs and systems of the body.

VIII. Conclusion

Bad can be useful for maintaining women’s health under certain conditions and under the control of a doctor. However, it is important to remember the risks and restrictions related to their use. Balanced nutrition, regular physical activity, sufficient sleep, stress and regular medical examinations are the basis for health and well -being. Before starting to receive dietary supplements, you need to consult a doctor and carefully weigh all the pros and cons. You should not rely only on advertising and promises of manufacturers, but to approach the choice of dietary supplements consciously and responsibly.

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