Review of popular dietary supplements: composition and action

Review of popular dietary supplements: composition and action

I. Vitamin and mineral complexes

1. Multivitamins:

• Composition: Multivitamins, as a rule, contain a combination of vitamins A, C, D, E, K, K, Group B (B1, B2, B3, B5, B6, B7, B9, B12), as well as minerals, such as calcium, magnesium, zinc, iron, iodine, selenium, copper, manganese, chrome, molybdenum. The concentration of each element varies depending on the manufacturer and the target audience (for example, for pregnant women, children, elderly people). Often add antioxidants such as lycopine, lutein and zeaxantin.
• Action: Multivitamins are designed to compensate for the deficiency of vitamins and minerals in the diet, which can occur due to an unbalanced nutrition, disease, stress or age-related changes. They support the normal functioning of the immune system, the nervous system, the cardiovascular system, bones, skin and hair. Antioxidants protect the cells from damage by free radicals.
• Examples:
  • Center: A wide range of vitamins and minerals, designed for the general maintenance of health. Various formulas for different age groups.
  • Supradyn: Contains Coenzyme Q10 to increase energy and vital tone.
  • Glass; Different rulers for different needs, including Vitrum Beauty to maintain the beauty of the skin, hair and nails.
  • COMPLIT: Budget version of multivitamins with a basic set of necessary substances.
• Peculiarities: It is important to choose multivitamins, given your age, gender, state of health and needs. It is not recommended to exceed the recommended dosage, as this can lead to hypervitaminosis. Some vitamins and minerals can interact with medicines, so before taking the appointment you should consult a doctor. For example, vitamin K can reduce the effectiveness of anticoagulants.

2. Vitamin D:

• Composition: Vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol). Vitamin D3 is a more effective form, as it is better absorbed by the body. It is often produced in the form of an oil solution or capsules.
• Action: Vitamin D plays an important role in the regulation of calcium-phosphorus exchange, which is necessary for the health of bones and teeth. It also participates in the work of the immune system, nervous system and muscles. Vitamin D deficiency can lead to rickets in children, osteomination in adults, osteoporosis, increased susceptibility to infections and other health problems.
• Examples:
  • Aquadetrime: Aqueous solution of vitamin D3, convenient for dosing to children.
  • Detrimax: Oil solution of vitamin D3.
  • Viantol: Oil solution of vitamin D3.
  • Osteocare (in the composition): Calcium with vitamin D3 and other minerals to maintain bone health.
• Peculiarities: Vitamin D is synthesized in the skin under the influence of sunlight. However, in the autumn-winter period and with insufficient stay in the sun, it is recommended to take vitamin D additives. Dosage of vitamin D depends on the age of vitamin D in the blood and other factors. Before starting the reception, it is recommended to take a blood test for vitamin D and consult a doctor. High doses of vitamin D can be toxic.

3. Vitamin C (ascorbic acid):

• Composition: Ascorbic acid (L-aciscorbitic acid), often in combination with bioflavonoids (for example, routine, quercetin, hesperidine) that enhance its effect. It can be in the form of tablets, powders, sparkling tablets or injection solutions.
• Action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is involved in the synthesis of collagen necessary for the health of the skin, bones, cartilage and blood vessels. Vitamin C also supports the immune system, helps healing wounds and improves iron absorption. Vitamin C deficiency can lead to scurvy, weakness, bleeding of gums and other problems.
• Examples:
  • Ascorbic acid (different manufacturers): The most common and affordable form of vitamin C.
  • Vitamin C Evalar: Spying tablets with a pleasant taste.
  • Solgar Vitamin C: Vitamin C with rosehip to enhance antioxidant action.
  • Now Foods Vitamin C: Various forms of vitamin C, including liposomal vitamin C for better absorption.
• Peculiarities: Vitamin C is a water -soluble vitamin, so it does not accumulate in the body and its excess is excreted in the urine. It is recommended to take vitamin C daily, especially during colds. Large doses of vitamin C can cause stomach disorder and diarrhea. Vitamin C can interact with some drugs such as anticoagulants and aspirin.

4. B vitamins B:

• Composition: A complex of vitamins B, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). Often contain inositol and choline.
• Action: B vitamins play an important role in energy exchange, the work of the nervous system, the formation of red blood cells and DNA synthesis. B vitamins deficiency can lead to fatigue, weakness, irritability, depression, anemia, skin problems and nervous system.
• Examples:
  • Milgamma: A complex of vitamins B1, B6 and B12 for the treatment of neurological diseases.
  • Neuromultivitis: A complex of vitamins B1, B6 and B12.
  • Solgar B-Complex: A wide range of B vitamins in high concentration.
  • Now Foods B-Complex: Various formulas of group B vitamins, including liposomal forms.
• Peculiarities: B vitamins are water -soluble vitamins. Vitamin B12 deficiency is often found in vegetarians and vegans, since it is mainly found in animal products. Folic acid is especially important for pregnant women, as it is necessary for the normal development of the fetus. B vitamins can interact with some drugs.

5. Magnesium:

• Composition: Various forms of magnesium, such as magnesium oxide, magnesium citrate, magnesium lactate, magnesium glycinate, magnesium taurat. Magnesium citrate and magnesium glycinate are better absorbed by the body.
• Action: Magnesium is involved in more than 300 enzymatic reactions in the body. It is necessary for the work of muscles and the nervous system, maintaining normal heart rhythm, regulating blood sugar and blood pressure, as well as for bone health. Magnesium deficiency can lead to muscle cramps, fatigue, irritability, insomnia, increased arterial pressure and other problems.
• Examples:
  • Magne B6: Magnesium lactate and vitamin B6 to improve the absorption of magnesium.
  • Magnelis B6: Analogue of Magne B6.
  • Solgar Magnesium Citrate: Magnesium citrate in capsules.
  • Now Foods Magnesium: Various forms of magnesium, including magnesium glycine and magnesium taurat.
• Peculiarities: Magnesium deficiency is often found due to unbalanced nutrition, stress, taking some drugs and diseases. Magnesium can interact with some drugs such as antibiotics and diuretics. Large doses of magnesium can cause diarrhea.

6. Calcium:

• Composition: Various forms of calcium, such as calcium carbonate, calcium citrate, calcium gluconate. Calcium citrate is better absorbed by the body, especially in people with low acidity of the stomach. Often contains vitamin D to improve calcium absorption.
• Action: Calcium is the main building material for bones and teeth. It is also necessary for the work of muscles, the nervous system, blood coagulation and the regulation of blood pressure. Calcium deficiency can lead to osteoporosis, muscle cramps, increased irritability and other problems.
• Examples:
  • Calcium D3 Nicomed: Calcium carbonate and vitamin D3.
  • Complit calcium d3: Calcium carbonate and vitamin D3.
  • Solgar Calcium Citrate: Calcium citrate in capsules.
  • Now Foods Calcium: Various forms of calcium.
• Peculiarities: The absorption of calcium depends on the presence of vitamin D. It is recommended to take calcium together with vitamin D. Calcium can interact with some drugs such as antibiotics and drugs for the treatment of thyroid gland. Large doses of calcium can lead to constipation and formation of kidney stones.

7. Iron:

• Composition: Various forms of iron, such as sulfate iron, gland gluconate, iron fumarat, iron bislycinate. Iron bisglycinate is a milder form that is well tolerated and less causes side effects from the gastrointestinal tract. Often contains vitamin C to improve iron absorption.
• Action: Iron is a necessary component of hemoglobin, which tolerates oxygen from lungs to tissues. Iron deficiency can lead to iron deficiency anemia, which is manifested by fatigue, weakness, pallor of the skin, shortness of breath and other symptoms.
• Examples:
  • Sorbifer Durules: Iron sulfate and ascorbic acid (vitamin C).
  • Ferrum Lek: Iron (III) hydroxide polymaltosate.
  • Solgar Gentle Iron: Iron bisglycinate.
  • Now Foods Iron: Various forms of iron.
• Peculiarities: Iron is better absorbed on an empty stomach. However, in some people, the intake of iron on an empty stomach can cause discomfort in the stomach. It is recommended to take iron with vitamin C, which improves its absorption. Iron can interact with some drugs such as antibiotics and drugs for the treatment of thyroid gland. Iron dialing can cause constipation and staining in a dark color.

8. Zinc:

• Composition: Various forms of zinc, such as zinc gluconate, zinc picoline, zinc citrate, zinc sulfate. Qing Picoline is better absorbed by the body.
• Action: Zinc is involved in the operation of the immune system, wound healing, DNA synthesis and proteins, as well as maintaining normal taste and smell. Zinc deficiency can lead to a decrease in immunity, slowing down the healing of wounds, hair loss, worsening taste and smell, as well as skin problems.
• Examples:
  • Cincteral: Zinc sulfate.
  • Solgar Zinc Picolinate: Zinc Picoline.
  • Now Foods Zinc: Various forms of zinc.
• Peculiarities: Zinc can interact with some drugs such as antibiotics and drugs for the treatment of rheumatoid arthritis. Taking zinc can cause nausea and vomiting. Large doses of zinc can lead to copper deficiency.

9. Selenium:

• Composition: Selenium in the form of selenometionine or sodium selenite. Seleenomeinine is better absorbed by the body.
• Action: Selenium is an important trace element that is involved in the functioning of the immune system, thyroid gland and antioxidant protection of the body. Selena deficiency can lead to a decrease in immunity, thyroid diseases and increased risk of cardiovascular diseases.
• Examples:
  • Selenium-Active: Selenopated.
  • Solgar Selenium: Selenomethionin.
  • Now Foods Selenium: Various forms of selenium.
• Peculiarities: Selenium is toxic in large doses. It is not recommended to exceed the recommended dosage. Selenium can interact with some drugs.

10. Iodine:

• Composition: Iodide potassium.
• Action: Iodine is necessary for the synthesis of thyroid hormones, which regulate the metabolism. Iodine deficiency can lead to thyroid diseases, such as goiter and hypothyroidism.
• Examples:
  • Iodomarin: Iodide potassium.
  • Kalia iodide: Iodide potassium.
• Peculiarities: An excess of iodine can also be harmful to the thyroid gland. Before taking iodine, it is recommended to consult a doctor, especially in the presence of thyroid diseases.

II. Omega-3 fatty acids

• Composition: Eicopascentaenic acid (EPC) and non -oxaexaenic acid (DGC) obtained from fish oil, linen oil or algae. Fish oil usually contains both types of omega-3 fatty acids, and linseed oil contains alpha-linolenic acid (ALK), which should be transformed into EPK and DGC in the body (this transformation is not always effective). Algae preparations are suitable for vegetarians and vegans.
• Action: Omega-3 fatty acids have an anti-inflammatory effect, support the health of the cardiovascular system, reduce the level of triglycerides in the blood, improve brain and vision, and also contribute to the health of the skin.
• Examples:
  • SOLVE OMEGA-3: High -quality fish oil in capsules.
  • Nordic Naturals Ultimate Omega: Fish oil with a high content of EPK and DGK.
  • Now Foods Omega-3: Various omega-3 fatty acids, including plant sources.
  • Doppelgerz Act Omega-3: Available drug Omega-3 fatty acids.
• Peculiarities: It is important to choose high -quality fish oil that has undergone cleaning of heavy metals and other contaminants. The dosage of omega-3 fatty acids depends on individual needs. The intake of omega-3 fatty acids can cause fish belching, which can be reduced by taking the drug during meals or choosing drugs with an endo-absorbal coating. Omega-3 fatty acids can interact with anticoagulants.

III. Probiotics and prebiotics

• Composition: Probiotics are living microorganisms (bacteria or yeast), which are beneficial for health when they are accepted in sufficient quantities. The most common types of probiotics: Lactobacillus, Bifidobacterium, Saccharomyces. Prebiotics are undigested fibers that serve as food for beneficial bacteria in the intestines. Examples of prebiotics: Inulin, fructoligosaccharides (phos).
• Action: Probiotics help maintain a healthy balance of intestinal microflora, improve digestion, strengthen the immune system, and reduce the risk of diarrhea and other gastrointestinal disorders. Prebiotics contribute to the growth and activity of beneficial bacteria in the intestines.
• Examples:
  • Lineks: Contains three types of lactic acid bacteria: Lactobacillus acidophilus, Bifidobacterium child, Enterococcus faecium.
  • Biforn: Contains bifidobacteria and enterococci.
  • Maxillas: Contains nine types of probiotic bacteria and prebiotic.
  • Solgar Advanced Multi-Billion Dophilus: Contains several types Lactobacillus And Bifidobacterium.
• Peculiarities: It is important to choose probiotics containing a sufficient number of living bacteria (expressed in a part of the colony -forming units). Probiotics should be stored in accordance with the instructions, as some of them require storage in the refrigerator. Probiotics can cause temporary side effects, such as bloating and gases. Antibiotics can destroy probiotic bacteria, so it is recommended to take probiotics a few hours after taking antibiotics.

IV. Plant additives

1. SEYINACEA:

• Composition: The extract of the root, stem and leaves of Echinacea Purple (Echinacea purpurea), echinacea of narrow -leaved (Echinaacea angustifolia) or echinacea pale (Echinaacea pale). Contains polysaccharides, alkylamides, flavonoids and other biologically active substances.
• Action: It is believed that Echinacea strengthens the immune system and helps to fight a cold and influenza. It can stimulate the activity of immune cells and have anti -inflammatory properties.
• Examples:
  • Immunal: Echinacea juice is purple.
  • Ehinatsye P (Evalar): Echinacea extract of purple in tablets.
  • Nature’s Way Echinacea: Echinacea extract in capsules.
• Peculiarities: Echinacea is recommended to be taken at the first signs of colds. It is not recommended to take echinacea for a long time without a break. Echinacea can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases.

2. Ginseng:

• Composition: Ginseng Root extract of ordinary (Panax ginseng), ginseng American (Panax quinquefolius) or ginseng of Siberian (Eleutherococcus of prickly – Eleutherococcus senticosus). Contains ginzenosides (ordinary ginseng) or eleutherosides (Siberian ginseng), which are the main biologically active substances.
• Action: Ginseng is considered an adaptogen that helps the body cope with stress, increases energy and endurance, improves cognitive functions and strengthens the immune system.
• Examples:
  • Ginseng (different manufacturers): Ginseng root extract in tablets or capsules.
  • Doppelgerz Enerlege: Contains ginseng and other vitamins and minerals.
  • Nature’s Bounty Ginseng Complex: A complex of various types of ginseng.
• Peculiarities: Ginseng can increase blood pressure and cause insomnia. It is not recommended to take ginseng to pregnant and nursing women. Ginseng can interact with some drugs such as anticoagulants and antidepressants.

3. Milk:

• Composition: Fruit fruit extract Friday (Silybum marianum). Contains silimarin, which is a complex of flavolinans with hepatoprotective properties.
• Action: Proopsha protects the liver from damage, promotes liver cell regeneration, has antioxidant and anti -inflammatory properties. It is used to treat and prevent liver diseases, such as hepatitis, cirrhosis and fatty liver dystrophy.
• Examples:
  • Karsil: Contains silimarin.
  • Gepabene: Contains silimarin and drug smoke extract.
  • Legalon: Contains silimarin.
  • Now Foods Silymarin: Proophasa extract in capsules.
• Peculiarities: Proopsha is usually well tolerated, but in some cases it can cause stomach disorder. A milk thistle can interact with some drugs.

4. Ginkgo Biloba:

• Composition: Ginkgo biloba leaves (Ginkgo biloba). Contains flavonoids and terpenoids that improve blood circulation in the brain and have antioxidant properties.
• Action: Ginkgo biloba improves memory and concentration, reduces the risk of developing the dementia and Alzheimer’s disease, improves vision and hearing, and also has anti -inflammatory properties.
• Examples:
  • Tanakan: Ginkgo biloba extract.
  • Bilobil: Ginkgo biloba extract.
  • Memoplant: Ginkgo biloba extract.
  • Now Foods Ginkgo Biloba: Ginkgo biloba extract in capsules.
• Peculiarities: Ginkgo bilobe can dilute blood and increase the risk of bleeding. It is not recommended to take ginkgo biloba before surgery. Ginkgo bilobe can interact with some drugs such as anticoagulants and antidepressants.

5. turmeric (curcumin):

• Composition: Turmeric root extract long (Curcuma long). Contains curcumin, which is the main biologically active substance. Often contains piperin (black pepper extract), which improves the absorption of curcumin.
• Action: Kurkumin has powerful antioxidant, anti -inflammatory and antibacterial properties. It can help with arthritis, cardiovascular diseases, dementia and cancer.
• Examples:
  • Kurkumin (different manufacturers): Turmeric extract in capsules.
  • Turmeric Curcumin with Bioperine (different manufacturers): Pyperin turmeric extract.
  • Now Foods Curcumin: Turmeric extract in capsules.
• Peculiarities: Kurkumin is poorly absorbed by the body, so it is recommended to take it along with piperin. Kurkumin can interact with some drugs such as anticoagulants.

6. Valerian:

• Composition: Valerian root extract of medicinal (Officinalis). Contains valerian acid and other biologically active substances that have a calming effect.
• Action: Valerian helps with insomnia, anxiety and nervous tension. It can improve sleep quality and reduce stress.
• Examples:
  • Valerian (different manufacturers): Valerian root extract in tablets or tincture.
  • Persen: Contains valerian, lemon balm and peppermint.
  • New-Passit: Contains valerian and other plant extracts.
  • Now Foods Valerian Root: Valerian root extract in capsules.
• Peculiarities: Valerian can cause drowsiness. It is not recommended to take valerian before driving a car or performing work requiring an increased concentration. Valerian can interact with some drugs such as sleeping pills and antidepressants.

7. St. John’s wort:

• Composition: The extract of the grass of the St. John’s wort of the perforated (Hypericum perforatum). Contains hypericin and hyperoside, which have an antidepressant effect.
• Action: St. John’s wort helps with mild and moderate depression, anxiety and nervous tension.
• Examples:
  • St. John’s wort (different manufacturers): Helpes’ grass extract in tablets or tincture.
  • Negreust: St. John’s wort extract.
  • Gelarium Hyperikum: St. John’s wort extract.
  • Now Foods St. John’s Wort: Helpers Extract in capsules.
• Peculiarities: St. John’s wort can interact with many drugs, including antidepressants, anticoagulants, contraceptives and antibiotics. St. John’s wort can increase the sensitivity of the skin to sunlight. It is not recommended to take St. John’s wort to pregnant and lactating women. Before taking St. John’s wort, be sure to consult a doctor.

V. Other popular dietary supplements

1. Coenzim Q10 (COQ10):

• Composition: Kilikhinon (ubiquinone) or ubiquinol (ubiquinol). KOLIKHINOL is a restored form of COQ10 and is better absorbed, especially elderly people.
• Action: COQ10 is an antioxidant and plays an important role in the production of energy in cells. It supports the health of the cardiovascular system, improves the function of the mitochondria, slows down the aging process and can reduce the side effects of statins.
• Examples:
  • Coenzyme Q10 (different manufacturers): Available in the form of Kilikhinon or Kilikhinol.
  • Solgar COQ-10: COQ10 in various dosages.
  • Now Foods CoQ10: Various forms and dosage COQ10.
• Peculiarities: COQ10 can reduce the effectiveness of anticoagulants. The COQ10 dosage varies depending on individual needs and health status.

2. Melatonin:

• Composition: Synthetic melatonin.
• Action: Melatonin is a hormone that regulates the sleeping cycle. Helps with insomnia, change of time zones (Jetlag) and other sleep disturbances.
• Examples:
  • MELATONIN (different manufacturers): Available in various dosages and forms (tablets, capsules, sprays, loafers).
  • Natrol Melatonin: The popular brand of melatonin.
  • Now Foods Melatonin: Various dosages and forms of melatonin.
• Peculiarities: Melatonin can cause drowsiness. It is not recommended to take melatonin before driving a car or performing a work requiring an increased concentration. Melatonin can interact with some drugs.

3. Glucosamine and chondroitin:

• Composition: Glucosamine sulfate or glucosamine hydrochloride and chondroitin sulfate.
• Action: Glucosamine and chondroitin are construction blocks of cartilage. They are used for the treatment and prevention of osteoarthritis, reduce joint pain, improve mobility and contribute to the restoration of cartilage.
• Examples:
  • Glucosamine Chondroitin (different manufacturers): Combined glucosamine and chondroitin preparations.
  • Solgar Glucosamine Chondroitin MSM: The combination of glucosamine, chondroitin and methylsulfonylmetha (MSM).
  • Now Foods Glucosamine Chondroitin: Various combinations and dosage of glucosamine and chondroitin.
• Peculiarities: Glucosamine and chondroitin can cause stomach disorder. Glucosamine can increase blood sugar in people with diabetes.

4. Collagen:

• Composition: Hydrolyzed collagen, collagen peptides.
• Action: Collagen is the main structural protein in the body. Supports the health of the skin, hair, nails, joints and bones. It improves skin elasticity, reduces wrinkles, strengthens hair and nails, reduces joint pain and helps to restore bone tissue.
• Examples:
  • Collagen (different manufacturers): Available in various forms (powder, capsules, tablets, liquid).
  • Vital Proteins Collagen Peptides: The popular brand of collagen peptides.
  • Now Foods Collagen: Various types of collagen and forms of release.
• Peculiarities: Collagen is usually well tolerated.

5. Alpha-lipoic acid (ALA):

• Composition: Alpha-lipoic acid (ALA).
• Action: ALA is an antioxidant that helps protect the cells from damage by free radicals. Improves sensitivity to insulin, supports the health of the nervous system, reduces blood sugar in people with diabetes and can slow down the aging process.
• Examples:
  • Alpha-Lipoic Acid (different manufacturers): ALA in various dosages.
  • Solgar Alpha Lipoic Acid: ALA in capsules.
  • Now Foods Alpha Lipoic Acid: Various dosages and forms of ALA.
• Peculiarities: ALA can reduce blood sugar. ALA can interact with some drugs.

It is important to remember:

• Before taking any dietary supplements, it is necessary to consult a doctor, especially if there are any diseases or medication.
• Bades are not drugs and are not intended for the treatment of diseases. They can only be used as an addition to the main treatment.
• The quality of dietary supplements can vary significantly depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products.
• Do not exceed the recommended dosage of dietary supplements.
• It is necessary to carefully read the composition of dietary supplements and take into account possible contraindications and side effects.

This detailed overview provides information on the composition, action, examples, and special considerations for a range of popular dietary supplements. It is crucial for individuals to consult with healthcare professionals before starting any new supplement regimen.