The article must present the information in Russian.
Bades: harm or benefits. We understand myths and reality
Section 1: What is dietary supplements? Definition, classification and regulation
The dietary supplements, or biologically active additives, are concentrated sources of biologically active substances designed for direct consumption with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their goal is to replenish the deficiency of vitamins, minerals, amino acids, dietary fibers and other nutrients in the diet, as well as maintain the normal functioning of the body.
1.1. Determination and composition of dietary supplements
By definition, dietary supplements are compositions containing one or more biologically active substances. These substances can be:
- Vitamins: A, b, c, d, e, k and others.
- Minerals: Calcium, magnesium, iron, zinc, selenium, iodine and others.
- Amino acids: INFORMATIVE AND SUSURE AMINOSCHICS, such as lysine, methionine, tripophanes, glutamine and others.
- Paul -saturated fatty acids (PNS): Omega-3, Omega-6, Omega-9.
- Food fibers: Fiber, pectin, inulin and others.
- Probiotics and prebiotics: Living microorganisms and substances that contribute to their growth.
- Plant extracts: Extracts of herbs, fruits, vegetables, bark and other parts of plants.
- Substances of animal origin: Chondroitin, glucosamine, collagen, coenzyme Q10 and others.
- Other biologically active substances: Antioxidants, flavonoids, carotenoids and others.
The composition of the dietary supplement can be represented by one component (for example, only vitamin D) and a complex mixture of various ingredients aimed at a specific goal (for example, a complex to strengthen immunity).
1.2. Classification of dietary supplements
Bades are classified according to various signs:
- By composition:
- Monocomponent: Contain only one biologically active substance (for example, only vitamin C).
- Multicomponent: Contain a mixture of various biologically active substances (for example, a complex of vitamins and minerals).
- By the form of release:
- Tablets: A solid form intended for swallowing.
- Capsules: A solid or soft gelatin membrane containing active substances.
- Powders: Dry form intended for dissolution in water or other liquid.
- Liquids: Solutions, suspensions, emulsions intended for oral administration.
- Bars: A solid form containing active substances and intended for a snack.
- Chewing tablets: Tablets designed for chewing.
- By purpose:
- Vitamin-mineral complexes: To make up for a deficiency of vitamins and minerals.
- Antioxidants: To protect cells from damage to free radicals.
- Probiotics and prebiotics: To maintain intestinal health.
- To strengthen immunity: To increase the body’s resistance to infections.
- To maintain joint health: To improve mobility and reduce inflammation in the joints.
- To improve brain function: To increase concentration and memory.
- To reduce weight: To accelerate metabolism and suppress appetite.
- To improve the condition of the skin, hair and nails: To maintain beauty and health.
- By origin:
- Natural: Submitted from natural sources, such as plants, animals or microorganisms.
- Synthetic: Obtained by chemical synthesis.
- Semi -synthetic: Obtained by modifying natural substances.
1.3. Bades regulation in Russia and the world
In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades are subject to mandatory state registration. To do this, the manufacturer must provide in Rospotrebnadzor documents confirming the safety and efficiency of products. It is important to note that the effectiveness of dietary supplements does not undergo clinical tests, as in medicines. The safety of the product is recorded, but not its healing properties.
Basic regulatory documents governing the turnover of dietary supplements in Russia:
- Federal Law dated 03.30.1999 N 52-ФЗ “On the sanitary and epidemiological well-being of the population”
- Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”
- Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”
In different countries of the world, there are various systems of regulation of dietary supplements. In the United States, they are regulated by the sanitary supervision of the quality of food and medicines (FDA) as food supplements, and not as drugs. In Europe, regulation is carried out at the level of individual countries, although there are general directives of the European Union. It is important to note that the requirements for safety and quality of dietary supplements can vary significantly in different countries.
Section 2: The benefits of dietary supplements: in what cases can they be useful?
Bades can be useful in various situations when the body experiences a deficiency of certain nutrients or needs additional support. It is important to understand that dietary supplements do not replace good nutrition and a healthy lifestyle, but only complement them.
2.1. Flooding of nutrient deficiency
A modern diet often does not provide the body with all the necessary vitamins, minerals and other nutrients. This may be related to:
- Unbalanced nutrition: The use of a large number of processed products, fast food, lack of fruits, vegetables and whole grains.
- Limiting diets: The exclusion from the diet of entire groups of products (for example, vegetarianism, veganism, glutenic diet) can lead to a deficiency of certain substances.
- Age -related changes: With age, the assimilation of some nutrients worsens.
- Chronic diseases: Some diseases (for example, diseases of the gastrointestinal tract) can disrupt the absorption of nutrients.
- Taking drugs: Some drugs may affect the absorption or excretion of nutrients.
In these cases, dietary supplements can help replenish the deficiency of the necessary substances and prevent the development of related diseases.
- Examples:
- Vitamin D: It is necessary for the health of bones, teeth and immune system. Vitamin D deficiency is common, especially in the winter season.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to anemia.
- Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found in vegetarians and vegans.
- Omega-3 fatty acids: It is necessary for the health of the heart, brain and joints.
2.2. Health support in certain conditions
Bad can provide support in various conditions, such as:
- Pregnancy and breastfeeding: During this period, the need for nutrients increases significantly. Bades containing folic acid, iron, calcium and other vitamins and minerals can be useful for maintaining the health of the mother and child.
- Sports and physical activity: Bades containing protein, creatine, amino acids and other substances can help improve sports results, accelerate recovery after training and increase muscle mass.
- Recovery after illness or operation: Bades can help accelerate the restoration of the body, strengthen immunity and make up for a deficiency of nutrients.
- Stress and overwork: Bades containing adaptogens (for example, ginseng, eleutherococcus), magnesium, B vitamins can help to cope with stress, improve mood and increase performance.
- Prevention of age -related changes: Bades containing antioxidants (for example, vitamin C, vitamin E, selenium), coenzyme Q10, omega-3 fatty acids can help slow down the aging process and protect the body from damage by free radicals.
2.3. Improving the functional state of the body
Bades can have a positive effect on various body functions, such as:
- Strengthening immunity: Bades containing vitamin C, vitamin D, zinc, selenium, probiotics can help increase the body’s resistance to infections.
- Improving the digestive system: Bades containing probiotics, prebiotics, dietary fiber can help restore the intestinal microflora, improve digestion and prevent constipation.
- Maintaining health of the cardiovascular system: Bades containing omega-3 fatty acids, Q10 coenzyme, group B vitamins can help reduce blood cholesterol, improve blood circulation and reduce the risk of cardiovascular disease.
- Maintaining joint health: Bades containing chondroitin, glucosamine, collagen can help improve joint mobility, reduce inflammation and prevent the development of osteoarthritis.
- Improving the condition of the skin, hair and nails: Bades containing B vitamins, vitamin A, vitamin E, zinc, selenium, collagen, can help improve the condition of the skin, hair and nails, make them healthier and more beautiful.
2.4. Additional advantages of some dietary supplements
Some dietary supplements can have additional advantages, such as:
- Antioxidant action: Cell protection from damage by free radicals.
- Anti -inflammatory action: Reducing inflammation in the body.
- Adaptogenic action: Increasing the body’s stability to stress.
- Immunomodulatory action: Improving the operation of the immune system.
Important! Before taking dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible side effects.
Section 3: Damage to dietary supplements: when and why can they be dangerous?
Despite potential benefits, dietary supplements can be harmful to health if they are accepted incorrectly or in the presence of certain contraindications. It is important to know about possible risks and take precautions.
3.1. Incorrect choice and dosage
- Self -medication: Reception of dietary supplements without consulting a doctor can lead to the wrong choice of the drug, inadequate dosage and interaction with other drugs. It is important to remember that dietary supplements are not medicines and are not intended for the treatment of diseases. Self -medication can aggravate the problem and lead to serious consequences.
- Incorrect dosage: Exceeding the recommended dose of dietary supplements can cause side effects, such as nausea, vomiting, diarrhea, headache and others. It is especially dangerous to exceed the dose of fat -soluble vitamins (A, D, E, K), which can accumulate in the body and cause toxic effects.
- Inappropriate dietary supplement: Reception of a dietary supplement not intended to solve a specific problem may not bring any benefit and even harm. For example, the intake of dietary supplement to reduce weight in the absence of physical activity and proper nutrition will not give the desired result and can cause side effects.
3.2. Poor composition and production
- Unscrupulous manufacturers: There are unscrupulous manufacturers in the dietary supplement market who can use poor -quality raw materials, violate production technology and indicate incorrect information about the composition of the product. This can lead to the fact that the dietary supplement will contain dangerous impurities, not to match the declared composition or not have any effect.
- Fakes: There are also fake dietary supplements on the market, which can be dangerous to health. Fakes often contain harmful substances, such as heavy metals, pesticides and other toxic compounds.
- Inconsistency with the declared composition: Studies show that many dietary supplements do not correspond to the declared composition. They may contain less active substances than indicated on the label, or contain other substances that are not indicated in the composition. This can lead to unpredictable health consequences.
3.3. Interaction with drugs
Bades can interact with drugs, enhancing or weakening their effect. This can lead to undesirable side effects or reducing treatment effectiveness.
- Examples:
- Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
- St. John’s wort: It can reduce the effectiveness of many drugs, including antidepressants, contraceptives and drugs for HIV treatment.
- Grapefruit juice: It can interact with many drugs, changing their concentration in the blood.
3.4. Individual intolerance and allergic reactions
Some people may have individual intolerance or allergies to certain components of dietary supplements. This can manifest itself in the form of a skin rash, itching, edema, nausea, vomiting, diarrhea and other symptoms. In rare cases, an allergic reaction can be very serious and lead to anaphylactic shock.
3.5. Contraindications
Some dietary supplements are contraindicated in certain diseases or conditions.
- Examples:
- Iodine dietary supplements: Contraindicated for diseases of the thyroid gland.
- Dietary supplements containing iron: Contraindicated in hemochromatosis (excessive accumulation of iron in the body).
- Bad for weight loss: Contraindicated during pregnancy, breastfeeding, diseases of the heart and blood vessels, mental disorders.
3.6. The risk of an overdose of microelements
With uncontrolled dietary supplements, you can obtain an overdose of some trace elements, which can lead to serious health problems.
- Examples:
- Overdose by vitamin A: It can cause headache, nausea, vomiting, loss of appetite, hair loss, liver damage.
- Overdose with iron: It can cause constipation, nausea, vomiting, abdominal pain, liver damage, to whom.
- Overdose selenium: It can cause nausea, vomiting, diarrhea, hair loss, fragility of nails, nervous disorders.
3.7. Lack of proven effectiveness
It is important to remember that the effectiveness of many dietary supplements has not been proven by clinical research. Manufacturers often advertise dietary supplements as miraculous means, although in fact they may not have any effect. This can lead to disappointment and loss of money. In addition, people who believe in the effectiveness of dietary supplements can abandon the necessary treatment, which can aggravate their condition.
Important! Before taking dietary supplements, it is necessary to carefully study the product about the product, consult a doctor and make sure of his safety and effectiveness.
Section 4: How to choose dietary supplements correctly: tips and recommendations
To get the maximum benefit from dietary supplements and avoid possible risks, it is necessary to choose them correctly.
4.1. Consultation with a doctor
Before you start taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your health status, identify possible nutrient deficits and choose dietary supplements that are really necessary. In addition, the doctor will be able to exclude contraindications and possible interactions with other drugs.
4.2. Study of product information
Before buying dietary supplements, you must carefully study the information about the product indicated on the label. Pay attention to:
- Composition: Make sure that the Bad contains exactly the substances that you need. Avoid products with dubious or unknown ingredients.
- Dosage: Make sure that dosage of dietary supplements corresponds to your needs and does not exceed the recommended.
- Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
- Certification: Make sure the dietary supplement has a certificate of conformity with safety requirements.
- Best before date: Make sure that dietary supplements have not expired.
4.3. The selection of the manufacturer and the purchase site
When choosing a dietary supplement, it is important to give preference to products of well -known and trusted manufacturers who comply with quality and safety standards. It is recommended to buy dietary supplements in pharmacies or specialized stores where you can get a specialist consultation and make sure the authenticity of the product. Avoid buying dietary supplements in dubious places, such as online stores with a low price or from unverified sellers.
4.4. Paying attention to reviews and recommendations
Before buying Bad, it is useful to read the reviews of other people who have already used this product. However, it is worth remembering that reviews can be subjective and do not always reflect the real picture. It is important to critically evaluate reviews and take into account that they can be written by both real consumers and representatives of the manufacturer.
4.5. Assessment of price-quality ratio
The price of dietary supplements is not always an indicator of its quality. Dear dietary supplements are not necessarily better. It is important to evaluate the ratio of price and quality of the product, taking into account its composition, dosage, manufacturer and other factors.
4.6. Proper storage of dietary supplements
After buying dietary supplements, it is important to store it correctly in order to maintain its properties and prevent damage. Bades should be stored in a dry, cool and protected place from the light, inaccessible to children. It is necessary to observe the storage conditions indicated on the label.
4.7. Compliance with the recommendations for admission
When taking a dietary supplement, it is necessary to strictly follow the recommendations for the dosage, time of admission and duration of the course indicated on the label or recommended by the doctor. Do not exceed the recommended dose and take dietary supplement longer than recommended.
4.8. Observation of the state of health
During the use of Bad, it is necessary to carefully monitor your health state and mark any changes. If you notice any side effects, immediately stop taking the dietary supplement and consult a doctor.
4.9. Not replacing good nutrition
It is important to remember that dietary supplements do not replace good nutrition and a healthy lifestyle. They only complement them. You should not rely only on dietary supplements in the hope of solving all health problems. It is important to eat properly, play sports, get enough sleep and avoid stress.
4.10. Constant performance assessment
During the reception of Bad, it is necessary to constantly evaluate its effectiveness. If you have not noticed any improvements in your health state after several weeks of receiving dietary supplement, it may not suit you. In this case, you should consult a doctor and choose another dietary supplement.
Section 5: Myths and reality about dietary supplements
There are many myths and misconceptions about dietary supplements that can mislead consumers. It is important to know the truth about dietary supplements in order to make reasonable decisions.
5.1. Myth: Bades are medicines.
Reality: Bades are not medicines. They are not intended for the treatment of diseases. Their goal is to replenish the deficiency of nutrients and maintain the normal functioning of the body.
5.2. Myth: Bades are absolutely safe.
Reality: Bades can be harmful to health if they take them incorrectly or in the presence of certain contraindications. It is important to consult a doctor before taking dietary supplements.
5.3. Myth: All dietary supplements are equally effective.
Reality: The effectiveness of dietary supplements can vary significantly depending on their composition, dosage, manufacturer and individual characteristics of the body.
5.4. Myth: dietary supplements can replace good nutrition.
Reality: Bades do not replace good nutrition. They only complement him. It is important to eat properly to receive all the necessary nutrients.
5.5. Myth: The more expensive it is, the better it is.
Reality: The price of dietary supplements is not always an indicator of its quality. It is important to evaluate the ratio of price and quality of the product.
5.6. Myth: Bad can be taken without restrictions.
Reality: Reception of dietary supplements should be limited by the recommended dose and duration of the course. Exceeding the dose can cause side effects.
5.7. Myth: Bades help to lose weight without diets and sports.
Reality: Bades to reduce weight can help accelerate metabolism and suppress appetite, but they do not replace diet and sport. To achieve the desired result, it is necessary to combine the intake of dietary supplements with proper nutrition and physical exertion.
5.8. Myth: Dietary supplements are treated with cancer.
Reality: There is no scientific evidence that dietary supplements can treat cancer. Bades can be used as an addition to the main treatment, but should not replace it.
5.9. Myth: If dietary supplements are sold in a pharmacy, it is safe.
Reality: Bad sale in a pharmacy does not guarantee its safety and effectiveness. It is important to carefully study the product information and consult a doctor before buying.
5.10. Myth: Bades are a marketing move.
Reality: Bades can be good for health if they are correctly chosen and accepted. However, do not blindly believe in advertising and rely only on dietary supplements in the hope of solving all health problems.
Section 6: Modern research on dietary supplements
Scientific research on dietary supplements is constantly carried out, and the results of these studies can be contradictory. It is important to monitor the new data and rely on scientific evidence when making decisions on making dietary supplements.
6.1. Studies about vitamin D
Vitamin D is one of the most studied vitamins. Studies show that vitamin D deficiency is associated with an increased risk of developing various diseases, including osteoporosis, cardiovascular diseases, autoimmune diseases and some types of cancer. Taking vitamin D in the form of dietary supplements can help to fill the deficit and reduce the risk of developing these diseases. However, it is necessary to observe the recommended dosage in order to avoid overdose.
6.2. Studies of omega-3 fatty acids
Omega-3 fatty acids are also the subject of numerous studies. Research results show that omega-3 fatty acids can have a positive effect on the health of the heart, brain and joints. The intake of omega-3 fatty acids in the form of dietary supplements can help reduce blood cholesterol, improve blood circulation, increase concentration and improve joint mobility.
6.3. Studies about probiotics
Probiotics are living microorganisms that have a beneficial effect on the intestinal microflora. Studies show that probiotics can help improve digestion, strengthen immunity and prevent the development of infections. Taking probiotics in the form of dietary supplements can be useful for dysbiosis, constipation, diarrhea and other digestive problems.
6.4. Studies on antioxidants
Antioxidants are substances that protect the cells from damage by free radicals. Studies show that antioxidants can help slow down aging processes, reduce the risk of developing cardiovascular diseases and cancer. Reception of antioxidants in the form of dietary supplements can be useful for maintaining health and prevention of diseases.
6.5. Critical analysis of research
It is important to critically evaluate the results of research on dietary supplements. It must be borne in mind that some studies can be funded by dietary supplements and have a biased character. In addition, it is necessary to pay attention to the size of the sample, the research methodology and the statistical significance of the results. It is best to rely on the results of meta analyzes and systematic reviews that combine the results of several studies.
6.6. New trends in research research
Recently, new studies about dietary supplements have appeared aimed at studying their influence on specific diseases and conditions. For example, studies are conducted on the effect of dietary supplements on cognitive functions, mental health, sports results and longevity. It is important to monitor new trends in research on dietary supplements in order to receive relevant information and make reasonable decisions.
Section 7: Bad and children: Features and precautions
Reception of dietary supplements by children requires special attention and precautions. The children’s body is more sensitive to the effects of biologically active substances than the body of an adult.
7.1. The need to consult a pediatrician
Before giving a dietary supplement to a child, it is necessary to consult a pediatrician. The doctor will be able to assess the state of health of the child, identify possible deficits of nutrients and choose dietary supplements that are really necessary. In addition, the doctor will be able to exclude contraindications and possible side effects.
7.2. Limited list of dietary supplements for children
Not all dietary supplements that can be taken adults are suitable for children. For children, there are special dietary supplements developed taking into account the characteristics of the child’s body. As a rule, these are vitamin-mineral complexes and probiotics.
7.3. Special dosages for children
The dosage of dietary supplements for a child should be much less than for an adult. It is necessary to strictly observe the dosage recommended by the doctor or indicated on the label. The excess of the dose can be dangerous to the health of the child.
7.4. Bades release forms for children
For children, the forms of producing dietary supplements are preferred, which are easy to swallow and accept. It can be syrups, drops, chewing tablets or powders for dissolution in water.
7.5. Attention to the composition of Bad
When choosing a dietary supplement for a child, you need to pay attention to the composition of the product. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful substances.
7.6. The risk of allergic reactions
In children, the risk of developing allergic reactions to dietary supplements than in adults. It is necessary to carefully monitor the condition of the child after taking Bad and mark any signs of allergies.
7.7. Individual intolerance
The child may have individual intolerance to certain dieters. In this case, it is necessary to stop taking the dietary supplement and consult a doctor.
7.8. Dietary supplements as an addition to nutrition, not replacement
It is important to remember that dietary supplements for children do not replace good nutrition. They only complement him. It is necessary to ensure that the child receives all the necessary nutrients from food.
7.9. Positive impact on development and growth
Properly selected dietary supplements can have a positive effect on the development and growth of the child, strengthen his immunity, improve appetite and increase resistance to infections.
7.10. Parents control and responsibility
Reception of dietary supplements by children should be under the control and responsibility of parents. Parents must ensure that the child correctly accepts dietary supplements, observe the dosage and does not exceed the recommended duration of the course.
Section 8: Bades and Sports: Help or Marketing?
Bades are very popular among athletes who seek to improve their results, accelerate recovery after training and increase muscle mass. However, not all dietary supplements for sports are really effective and safe.
8.1. Protein and amino acids
Protein and amino acids are the main building muscle blocks. Reception of protein and amino acids in the form of dietary supplements can help accelerate recovery after training and increase muscle mass.
8.2. Creatine
Creatine is a popular dietary supplement among athletes who helps increase strength and endurance. Studies show that creatine can improve sports results in high -intensity training.
8.3. BCAA (branched amino acids)
BCAA is a group of three amino acids (leucine, isolacin and valin) that play an important role in muscle metabolism. Reception of BCAA in the form of dietary supplements can help reduce muscle pain after training and accelerate recovery.
8.4. L-carnitin
L-carnitine is an amino acid that helps to transport fatty acids to mitochondria, where they are used to produce energy. Reception of L-carnitine in the form of dietary supplements can help improve endurance and reduce fatigue.
8.5. Vitamins and minerals
Vitamins and minerals play an important role in maintaining the health and performance of athletes. Reception of vitamin-mineral complexes in the form of dietary supplements can help replenish the deficiency of nutrients and improve the overall health.
8.6. Energy and stimulants
Energy and stimulants, such as caffeine, Taurin and guarana, can help increase energy and concentration during training. However, they should be used with caution, as they can cause side effects, such as insomnia, anxiety and rapid heartbeat.
8.7. Doping control
Athletes need to be especially attentive when choosing dietary supplements, as some of them may contain prohibited substances. Before taking Bad, it is necessary to make sure that it is not included in the list of prohibited substances of the World Anti -Doping Agency (WADA).
8.8. Individual needs
The choice of dietary supplements for sports should be based on the individual needs of the athlete, the sport, the intensity of training and goals.
8.9. Consultation with a specialist
Before you start taking dietary supplements for sports, it is recommended to consult a doctor or a sports nutritionist in order to choose the optimal complex and avoid possible side effects.
8.10. Power and training balance
It is important to remember that dietary supplements for sports do not replace good nutrition and proper training. They only complement them. To achieve the desired results, it is necessary to combine a reception of dietary supplements with a balanced diet, regular training and sufficient rest.
Section 9: Bades and Pregnancy: Special responsibility
Reception of dietary supplements during pregnancy requires special responsibility and caution. During this period, the woman’s body needs an increased amount of nutrients, but not all dietary supplements are safe for the development of the fetus.
9.1. Mandatory consultation with a gynecologist
Before you start taking any dietary supplements during pregnancy, it is necessary to consult a gynecologist. The doctor will be able to evaluate the state of health of the woman, identify possible de