The best health dietary supplement: rating and reviews

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The best health dietary supplement: rating and reviews

I. Understanding of dietary supplements (biologically active additives)

  1. Definition and classification of dietary supplements:

    • Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs.
    • Classification of dietary supplements:
      • Nutricotics: replenish the deficiency of basic food substances (vitamins, minerals, amino acids, fatty acids).
      • Parafarmetzetics: have a regulatory effect on individual organs and systems of the body, bringing their functioning to normal (plant extracts, beekeeping products, adaptogens).
      • Probiotics and prebiotics: normalize the intestinal microflora.

  2. Regulation of dietary supplements in Russia and the world:

    • In Russia, dietary supplements are subject to state registration in Rospotrebnadzor. Registration confirms the compliance of products with sanitary and epidemiological requirements.
    • In the United States, dietary supplements are regulated as food, and not as medicines, which involves less strict control compared to pharmaceuticals. FDA (Food and Drug Administration) does not check dietary supplements before they are launched on the market.
    • In Europe, the regulation of dietary supplements varies depending on the country. The European Food Safety Agency (EFSA) evaluates the safety and effectiveness of individual dietary supplements.

  3. Advantages and disadvantages of using dietary supplements:

    • Advantages:
      • Filling a deficiency of nutrients.
      • Health support in certain conditions.
      • Increasing immunity.
      • Improving overall well -being.
    • Flaws:
      • Possible side effects and interactions with drugs.
      • The insufficient scientific validity of some statements about the benefits.
      • The risk of acquiring poor -quality products.
      • Lack of effectiveness guarantee.

  4. Criteria for choosing high -quality dietary supplements:

    • The presence of a certificate of state registration (SGR).
    • The manufacturer’s reputation.
    • Composition and dosage of ingredients.
    • Lack of harmful impurities.
    • The presence of clinical studies confirming effectiveness.
    • Consumer reviews.
    • Recommendations of a doctor or nutritionist.

  5. Consultation with a doctor: when it is necessary:

    • Before taking any dietary supplements, especially in the presence of chronic diseases or medication.
    • During pregnancy and breastfeeding.
    • In the presence of allergies or individual intolerance to dietary supplements.
    • When side effects appear.

II. The rating of the best dietary supplements for various purposes

  1. For immunity:

    • Vitamin D3: It is important for activating immune cells. Recommended dosage: 2000-5000 IU per day (individually, depending on the level of vitamin D in the blood). Reviews: positive, note a decrease in the frequency of colds.
    • Vitamin C: Antioxidant, contributes to the production of antibodies. Recommended dosage: 500-1000 mg per day. Reviews: helps reduce the duration of the cold.
    • Zinc: Participates in the work of immune cells. Recommended dosage: 15-30 mg per day. Reviews: improves the immune response.
    • SOUTINATEA: Stimulates the immune system. Recommended dosage: According to the manufacturer’s instructions. Reviews: helps prevent and reduce the duration of colds.
    • Probiotics (Lactobacillus, Bifidobacterium): Support the intestinal health, which is important for immunity. Recommended dosage: 1-10 billion Co (colony-forming units) per day. Reviews: improve digestion and strengthen immunity.
    • Selenium: Antioxidant is necessary for the immune system. Recommended dosage: 55-200 mcg per day. Reviews: positively affects the immune function.
    • Black Buzina (Sambucus Nigra): Contains antioxidants, helps with colds and influenza. Recommended dosage: According to the manufacturer’s instructions. Reviews: facilitates the symptoms of colds.
    • Ginger: It has anti -inflammatory and antioxidant properties. Recommended dosage: 1-3 grams of fresh ginger per day. Reviews: helps with colds and nausea.
    • Garlic: It has antibacterial and antiviral properties. Recommended dosage: 1-2 cloves of fresh garlic per day or garlic extract. Reviews: helps strengthen immunity.
    • Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties. Recommended dosage: 500-2000 mg per day (along with piperin for better absorption). Reviews: improves general health and supports immunity.

  2. For the health of the heart and blood vessels:

    • Omega-3 fatty acids (EPA and DHA): Reduce triglycerides, improve vascular elasticity. Recommended dosage: 1000-2000 mg EPA and DHA per day. Reviews: positive, note an improvement in lipid profile.
    • Coenzim Q10 (COQ10): Antioxidant is necessary for the production of energy in cells. Recommended dosage: 100-300 mg per day. Reviews: improves the function of the heart, especially with heart failure.
    • Magnesium: Regulates blood pressure, improves the heart rhythm. Recommended dosage: 200-400 mg per day. Reviews: helps reduce pressure and reduce cramps.
    • Red yeast rice: Contains Monacoline K, which reduces cholesterol. Recommended dosage: According to the manufacturer’s instructions (it is not recommended to be taken without consulting a doctor). Reviews: effective for reducing cholesterol, but can cause side effects.
    • Garlic: Reduces blood pressure and cholesterol. Recommended dosage: 600-1200 mg of garlic extract per day. Reviews: helps to maintain heart health.
    • Hawthorn (Crataegus): Improves blood circulation and strengthens the heart muscle. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves the function of the heart with mild heart failure.
    • Potassium: Regulates blood pressure. Recommended dosage: 2000-4000 mg per day (receive mainly from food). Reviews: helps reduce pressure.
    • Folic acid (vitamin B9): Reduces the level of homocysteine, which is a risk factor for cardiovascular diseases. Recommended dosage: 400 mcg per day. Reviews: Important to the health of the heart and nervous system.
    • L-arginine: Improves blood flow and expands the vessels. Recommended dosage: 3-6 grams per day. Reviews: can help with erectile dysfunction and high blood pressure.
    • Vitamin K2 (Menahinon): Helps prevent calcium deposition in the arteries. Recommended dosage: 90-120 μg per day. Reviews: important for the health of bones and heart.

  3. For joint health:

    • Glucosamine and chondroitin: Improve the structure of cartilage, reduce pain and inflammation. Recommended dosage: 1,500 mg glucosamine and 1200 mg of chondroitin per day. Reviews: Effective to alleviate the symptoms of osteoarthritis.
    • MSM (methyl sulfonylmetatan): It has anti -inflammatory properties, improves joint mobility. Recommended dosage: 1000-3000 mg per day. Reviews: reduces pain and inflammation in the joints.
    • Collangon (TIPI): Supports the structure of cartilage. Recommended dosage: 40 mg per day (non -reinvented II collagen). Reviews: improves joint mobility and reduces pain.
    • Hyaluronic acid: Improves joint lubrication, reduces friction. Recommended dosage: 100-200 mg per day. Reviews: improves joint mobility.
    • Kurkumin (from turmeric): It has anti -inflammatory properties. Recommended dosage: 500-2000 mg per day (along with piperin for better absorption). Reviews: reduces pain and inflammation in the joints.
    • Boswelia (Boswellia Serrata): It has anti -inflammatory properties. Recommended dosage: According to the manufacturer’s instructions. Reviews: reduces pain and inflammation in the joints.
    • Omega-3 fatty acids (EPA and DHA): Have anti -inflammatory properties. Recommended dosage: 1000-2000 mg EPA and DHA per day. Reviews: reduce inflammation in the joints.
    • Vitamin D3: It is important for the health of bones and joints. Recommended dosage: 2000-5000 IU per day (individually, depending on the level of vitamin D in the blood). Reviews: supports the health of bones and joints.
    • Manganese: It is necessary for the formation of cartilage. Recommended dosage: 2-5 mg per day. Reviews: important for joint health.
    • Bromelain (from pineapple): It has anti -inflammatory properties. Recommended dosage: According to the manufacturer’s instructions. Reviews: reduces pain and inflammation in the joints.

  4. To improve digestion:

    • Probiotics (Lactobacillus, Bifidobacterium): Normalize the intestinal microflora. Recommended dosage: 1-10 billion Co (colony-forming units) per day. Reviews: improve digestion, reduce bloating and constipation.
    • Prebiotics (inulin, fructoligosaccharides): They feed beneficial bacteria in the intestines. Recommended dosage: 5-10 grams per day. Reviews: Improve digestion and maintain intestinal health.
    • Digestive enzymes (amylase, protease, lipase): Help to break down food. Recommended dosage: According to the manufacturer’s instructions. Reviews: improve digestion, especially with enzymes deficiency.
    • Fiber (psillium, oat bran): Improves intestinal motility, prevents constipation. Recommended dosage: 25-35 grams per day. Reviews: improves digestion and helps to maintain healthy weight.
    • L-lutamine: Supports the health of the intestinal mucosa. Recommended dosage: 5-10 grams per day. Reviews: improves digestion and reduces inflammation in the intestines.
    • Aloe Vera: It has anti -inflammatory properties, helps with constipation. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves digestion and reduces inflammation in the intestines.
    • Peppermint: Relaxes the muscles of the intestine, reduces bloating. Recommended dosage: According to the manufacturer’s instructions. Reviews: helps with irritable bowel syndrome (SRK).
    • Ginger: Improves digestion, reduces nausea. Recommended dosage: 1-3 grams of fresh ginger per day. Reviews: helps with nausea and disorder of the stomach.
    • Artichoke: Stimulates the production of bile, improves digestion. Recommended dosage: According to the manufacturer’s instructions. Reviews: helps with stomach disorder and bloating.
    • Proopsha (Silimarin): Protects the liver, improves its function. Recommended dosage: 200-400 mg Silimarin per day. Reviews: helps with liver diseases.

  5. To improve cognitive functions:

    • Omega-3 fatty acids (EPA and DHA): Important to brain health and cognitive functions. Recommended dosage: 1000-2000 mg EPA and DHA per day. Reviews: improve memory and concentration.
    • Ginkgo biloba: Improves blood circulation in the brain, improves memory and cognitive functions. Recommended dosage: 120-240 mg per day. Reviews: improves memory and concentration.
    • Bacopa Monnieri: Improves memory and cognitive functions. Recommended dosage: 300-450 mg per day. Reviews: improves memory and learning.
    • Phosphateidixine: Supports the structure of brain cells, improves memory and cognitive functions. Recommended dosage: 100-300 mg per day. Reviews: improves memory and cognitive functions, especially in the elderly.
    • Acetyl-L-carnitine: Improves energy metabolism in brain cells, improves memory and cognitive functions. Recommended dosage: 500-1500 mg per day. Reviews: improves memory and cognitive functions.
    • Caffeine: Stimulates the brain, improves concentration and attention. Recommended dosage: 100-400 mg per day (monitor the tolerance). Reviews: improves concentration and attention, but can cause side effects.
    • L-theanine: Relaxes the brain, improves concentration and attention. Recommended dosage: 100-200 mg per day. Reviews: improves concentration and attention, especially in combination with caffeine.
    • Creatine: Improves energy metabolism in brain cells, improves memory and cognitive functions. Recommended dosage: 3-5 grams per day. Reviews: improves memory and cognitive functions, especially with intensive mental work.
    • Rhodiola pink (Rhodiola rosea): Adaptogen, improves stress resistance, improves memory and cognitive functions. Recommended dosage: 100-400 mg per day. Reviews: improves stress resistance and improves cognitive functions.
    • B vitamins B: Important to brain health and cognitive functions. Recommended dosage: According to the manufacturer’s instructions. Reviews: improve memory and cognitive functions.

  6. For the health of the skin, hair and nails:

    • Collagen: Improves skin elasticity, strengthens hair and nails. Recommended dosage: 5-10 grams per day. Reviews: improves the condition of the skin, hair and nails.
    • Biotin (Vitamin B7): Strengthens hair and nails. Recommended dosage: 2.5-5 mg per day. Reviews: improves the condition of hair and nails.
    • Vitamin C: Antioxidant is necessary for collagen synthesis. Recommended dosage: 500-1000 mg per day. Reviews: improves skin condition.
    • Vitamin E: Antioxidant, protects the skin from damage. Recommended dosage: 15-30 mg per day. Reviews: improves skin condition.
    • Zinc: It is necessary for the health of the skin, hair and nails. Recommended dosage: 15-30 mg per day. Reviews: improves the condition of the skin, hair and nails.
    • Selenium: Antioxidant is necessary for hair health. Recommended dosage: 55-200 mcg per day. Reviews: improves hair condition.
    • Hyaluronic acid: Moisturizes the skin, improves its elasticity. Recommended dosage: 100-200 mg per day. Reviews: improves skin condition.
    • Silicon: Strengthens hair and nails. Recommended dosage: 10-40 mg per day. Reviews: improves the condition of hair and nails.
    • Omega-3 fatty acids (EPA and DHA): Moisturize the skin, reduce inflammation. Recommended dosage: 1000-2000 mg EPA and DHA per day. Reviews: improve the condition of the skin.
    • MSM (methylsulfonylmetane): Improves the condition of the skin, hair and nails. Recommended dosage: 1000-3000 mg per day. Reviews: improves the condition of the skin, hair and nails.

  7. To improve sleep:

    • Melatonin: Regulates the cycle of sleep and wakefulness. Recommended dosage: 0.3-5 mg before bedtime. Reviews: improves sleep, especially with insomnia.
    • Magnesium: Relaxes muscles, improves sleep. Recommended dosage: 200-400 mg before bedtime. Reviews: improves sleep and reduces cramps.
    • L-theanine: Relaxes the brain, improves sleep. Recommended dosage: 100-200 mg before bedtime. Reviews: improves sleep and reduces anxiety.
    • Valerian: It has soothing properties, improves sleep. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves sleep and reduces anxiety.
    • Chamomile: It has soothing properties, improves sleep. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves sleep and reduces anxiety.
    • 5-HTP (5-hydroxyryptophan): It turns into serotonin, which is necessary for sleep. Recommended dosage: 50-100 mg before bedtime. Reviews: improves sleep and reduces depression.
    • Glycine: Improves sleep, reduces anxiety. Recommended dosage: 3 grams before bedtime. Reviews: improves sleep and reduces anxiety.
    • Taurin: Relaxes the brain, improves sleep. Recommended dosage: 500-2000 mg before bedtime. Reviews: improves sleep and reduces anxiety.
    • Gama (gamma-aminomatic acid): Relaxes the brain, improves sleep. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves sleep and reduces anxiety.
    • Passiflora: It has soothing properties, improves sleep. Recommended dosage: According to the manufacturer’s instructions. Reviews: improves sleep and reduces anxiety.

III. Consumer reviews about specific brands and products (examples)

  • Solgar: High quality, but high price. Vitamins D3, Omega-3 are popular.
  • Now Foods: Good price-quality ratio. Probiotics, vitamin C.
  • California Gold Nutrition: Available price, wide range. Vitamin D3, collagen are popular.
  • Doctor’s Best: Quality products with scientific validity. Coenzyme Q10, hyaluronic acid are popular.
  • Life Extension: Innovative products with an emphasis on the anti -aging effect. Popular Omega-3, resveratrol.

(Note: these are only examples, you need to collect real reviews from various sources.)

IV. Important aspects of dietary supplement

  1. Dosage and reception mode:

    • Follow the recommendations of the manufacturer or doctor.
    • To take into account the individual characteristics of the body.
    • Do not exceed the recommended dosage.
    • Take dietary supplements at a certain time of the day, depending on their action.

  2. Compatibility with other dietary supplements and medicines:

    • Some dietary supplements can interact with each other or with medicines.
    • Consult a doctor or pharmacist before the simultaneous administration of several dietary supplements or medicines.

  3. Side effects and contraindications:

    • Carefully study the composition of the Bad for the presence of allergens.
    • Stop taking dietary supplements when side effects appear.
    • Take into account contraindications (pregnancy, breastfeeding, certain diseases).

  4. Bad storage:

    • Follow the storage conditions indicated on the packaging.
    • Keep dietary supplements inaccessible to children.
    • Do not use dietary supplements with an expired shelf life.

  5. Checking the authenticity of dietary supplements:

    • Back dietary supplements only in trusted pharmacies or stores.
    • Pay attention to packaging and marking.
    • Check the availability of state registration certificate (SGR).

V. Alternatives Badam: food and lifestyle

  1. Balanced nutrition:

    • The use of enough vegetables, fruits, cereals, protein and fats.
    • A variety of diets.
    • Limiting the use of processed products, sugar and harmful fats.

  2. Regular physical activity:

    • Improves general health.
    • Supports immunity.
    • Improves sleep.

  3. Healthy sleep:

    • Sufficient duration of sleep (7-8 hours).
    • Regular sleep mode.
    • Creating comfortable sleep conditions.

  4. Stress management:

    • Relaxation practice (meditation, yoga).
    • Hobbies classes.
    • Communication with loved ones.

  5. Refusal of bad habits:

    • Smoking.
    • Alcohol abuse.

VI. Research and scientific data on dietary supplements

  1. Clinical research:

    • Search and analysis of clinical studies confirming the effectiveness of dietary supplements.
    • Assessment of research methodology.
    • Interpretation of research results.

  2. Meta-analyzes and systematic reviews:

    • The use of meta-analyzes and systematic reviews to evaluate the general evidence base.

  3. Scientific articles and publications:

    • Search and analysis of scientific articles and publications about dietary supplements.
    • Assessment of the authority of sources.

  4. Assessment of the reliability of information about dietary supplements:

    • A critical approach to dietary supplements.
    • Using reliable sources of information.
    • Consultation with a doctor or a nutritionist.

  5. Examples of research on the effectiveness of specific dietary supplements:

    • Vitamin D3 and immunity.
    • Omega-3 fatty acids and heart health.
    • Glucosamine and chondroitin and joint health.
    • Probiotics and digestion.
    • Ginkgo biloba and cognitive functions.

(Note: it is required to include links to specific research and scientific publications.)

VII. FAQ (frequently asked questions) about dietary supplements

  1. Is dietary supplements?

    • No, dietary supplements are not medicines.

  2. Do I need to consult a doctor before taking dietary supplements?

    • Yes, it is advisable to consult a doctor, especially in the presence of chronic diseases or medication.

  3. Can dietary supplements replace medicines?

    • No, dietary supplements cannot replace the medicines prescribed by the doctor.

  4. How to choose a quality dietary supplement?

    • Pay attention to the availability of state registration certificate (SGR), the reputation of the manufacturer, the composition and dosage of the ingredients, the absence of harmful impurities, the presence of clinical studies confirming the effectiveness, consumer reviews, the recommendations of a doctor or a nutritionist.

  5. How to take dietary supplements?

    • Follow the recommendations of the manufacturer or doctor, take into account the individual characteristics of the body, not exceed the recommended dosage, take dietary supplements at a certain time of the day, depending on their action.

  6. What side effects can be from the intake of dietary supplements?

    • Side effects depend on a specific dietary supplement and individual tolerance. The most common side effects: allergic reactions, digestive disorders.

  7. Is it possible to take dietary supplements for pregnant and nursing women?

    • Some dietary supplements are contraindicated in pregnant and nursing women. Consult a doctor before taking dietary supplements.

  8. How to check the authenticity of dietary supplements?

    • To purchase dietary supplements only in trusted pharmacies or stores, pay attention to packaging and marking, check the availability of state registration certificate (SGR).

  9. What dietary supplements are useful for immunity?

    • Vitamin D3, vitamin C, zinc, echinacea, probiotics.

  10. What dietary supplements are good for heart health?

    • Omega-3 fatty acids, coenzyme Q10, magnesium, red yeast rice.

VIII. Dietary Bad Legislation in Russia (details)

  1. Federal Law “On the Sanitary and Epidemiological Wealthy of the Population” dated 03.30.1999 N 52-ФЗ:

    • Determines the basic requirements for food safety, including dietary supplements.
    • Establishes liability for violation of sanitary rules.

  2. Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”:

    • It establishes requirements for food safety produced in the territory of the Customs Union (Russia, Belarus, Kazakhstan, Armenia, Kyrgyzstan).
    • It contains requirements for marking, packaging, storage and transportation of food products, including dietary supplements.

  3. Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”:

    • It sets the requirements for labeling of food products, including dietary supplements.
    • Determines the information that should be indicated on the Bad label (name, composition, food value, shelf life, storage conditions, information about the manufacturer, state registration certificate).

  4. Decision of the Customs Union Commission dated 07.04.2011 N 620 “On unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary and epidemiological supervision (control)”:

    • Establishes unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary and epidemiological supervision (control), including dietary supplements.
    • Contains a list of substances prohibited for use in dietary supplements.

  5. Resolution of the Chief State Sanitary Doctor of the Russian Federation of 04/17/2003 N 50 “On the introduction of sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03” Hygienic requirements for the organization of the production and turnover of biologically active food additives (BAD) “:

    • Establishes hygiene requirements for the organization of production and turnover of dietary supplements.
    • Determines the requirements for premises, equipment, personnel, raw materials and finished products.

  6. The procedure of state registration of dietary supplements:

    • It is carried out by Rospotrebnadzor.
    • It is necessary to provide documents confirming the security and compliance of the BAD with the requirements of the legislation.
    • After successful registration, a certificate of state registration (SGR) is issued.

  7. Responsibility for violation of the legislation on dietary supplements:

    • Administrative and criminal liability for violation of the requirements of the legislation on dietary supplements is provided.
    • Depending on the nature of the violation, fines, confiscation of products, suspension of activity can be applied.

IX. Review of recent studies in the field of dietary supplements and nutrition (with specific links to scientific articles)

(Note: It is necessary to add relevant research and scientific articles over the past year.)

  1. The influence of vitamin D on immunity during the pandemia Covid-19:
    • (Emerged link: [научная статья 1])
  2. The effectiveness of probiotics in the treatment of irritable bowel syndrome (SRK):
    • (Emerged link: [научная статья 2])
  3. The role of omega-3 fatty acids in the prevention of cardiovascular diseases:
    • (Emerged link: [научная статья 3])
  4. The effect of turcumin on inflammatory processes in the body:
    • (Emerged link: [научная статья 4])
  5. New data on the effect of collagen on the health of the skin and joints:
    • (Emerged link: [научная статья 5])

X. Final recommendations for the selection and use of dietary supplements

  1. Individual approach: To take into account your needs, health status and characteristics of the body.
  2. Consultation with a specialist: Contact a doctor or a nutritionist to receive individual recommendations.
  3. A careful study of the composition: Pay attention to the composition of dietary supplements, the presence of allergens and contraindications.
  4. The choice of quality products: To purchase dietary supplements only in trusted pharmacies or stores, pay attention to the availability of a certificate of state registration (SGR).
  5. Compliance with the dosage and reception mode: Follow the recommendations of the manufacturer or doctor, do not exceed the recommended dosage.
  6. Observation of the reaction of the body: Carefully monitor your well -being when taking dietary supplements, stop taking it when side effects appear.
  7. Do not abuse dietary supplements: Remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle.
  8. Critical approach to information: Evaluate information about dietary supplements critically, use reliable sources of information.
  9. Information on legislation: Know your rights and obligations in relation to dietary supplements.
  10. Acceptance of a conscious decision: Use dietary supplements consciously, understanding their potential benefits and possible risks.

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