Bad: benefits or harm to health

Bades: benefits or harm to health – extensive analysis

Section 1: Determination and classification of dietary supplements

1. What is dietary supplement? Clear definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct consumption with food or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. They are not drugs, and their goal is to maintain the normal functioning of the body, the prevention of diseases and relieve the course of some conditions. A distinctive feature of dietary supplements is their composition: they contain vitamins, minerals, amino acids, dietary fiber, probiotics, prebiotics, polyunsaturated fatty acids (PNZhK), plant extracts and other substances with physiological effects. It is important to understand that dietary supplements do not replace good nutrition and are not intended for the treatment of serious diseases. They only complement the diet and help maintain health.
2. Classification of dietary supplements in composition and purpose: You can classify dietary supplements according to several criteria.
   • By composition:
     • Vitamin additives: Contain one or more vitamins (for example, vitamin D, vitamin C, a complex of vitamins of group B). Designed to compensate for the deficiency of vitamins in the body, which can occur due to unbalanced nutrition, stress, diseases or medication.
     • Mineral additives: They contain one or more minerals (for example, calcium, magnesium, zinc). It is necessary to maintain the normal functioning of bones, muscles, nervous system and other organs and systems.
     • Vitamin-mineral complexes: Combine vitamins and minerals in various proportions. Provide complex support of the body and help satisfy its needs for nutrients.
     • Amino acid additives: Contain amino acids that are building proteins. Used to maintain muscle mass, improve sports indicators and recovery after physical exertion. These include, for example, BCAA (amino acids with an extensive chain).
     • Probiotics and prebiotics: Probiotics contain live microorganisms that are useful for intestinal microflora. Prebiotics are a nutrient medium for probiotics. Used to improve digestion, strengthen immunity and prevent dysbiosis.
     • Food fibers: Contain the fiber necessary for the normal functioning of the intestine. They contribute to the normalization of the stool, a decrease in cholesterol and control of blood sugar.
     • PNSK (omega-3, omega-6): Contain polyunsaturated fatty acids necessary for the health of the heart, brain and joints. They get from fish oil, linseed oil and other sources.
     • Plant extracts: Contain biologically active substances obtained from plants (for example, echinacea extract, ginseng extract). They have different properties, such as antioxidant, immunomodulating and anti -inflammatory effects.
     • Addresses based on medicinal plants: Contain crushed vegetable materials or extracts of medicinal plants that have medicinal properties. They are used for the prevention and alleviation of symptoms of various diseases.
   • By purpose:
     • To maintain immunity: Contain vitamin C, vitamin D, zinc, echinacea and other substances that strengthen the immune system.
     • For the health of the heart and blood vessels: Contain omega-3, coenzyme Q10, magnesium and other substances that support the normal operation of the cardiovascular system.
     • For joint health: Contain glucosamine, chondroitin, collagen and other substances that help restore cartilage tissue and reduce inflammation in the joints.
     • To improve digestion: Contain probiotics, prebiotics, dietary fiber and other substances that normalize the intestines.
     • To improve memory and concentration: Contain ginkgo biloba, gota cola, B vitamins and other substances that improve cognitive functions.
     • To increase energy and endurance: Contain ginseng, eleutherococcus, coenzyme Q10 and other substances that increase energy levels and improve physical performance.
     • For weight loss: Contain L-carnitine, chrome, green tea extract and other substances that contribute to fat burning and appetite control. It should be noted that dietary supplements for weight loss are not a replacement for diet and physical exercises.
3. Bad regulation in Russia and the world: Adjustment of dietary supplements varies greatly in different countries.
   • Russia: In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Manufacturers and importers are required to receive a certificate of state registration (SGR) for dietary supplements, which confirms their safety and compliance with the requirements of the technical regulations of the Customs Union. The registration procedure includes verification of documentation, laboratory tests and examination. After registration of dietary supplements, it is included in the Unified Register of Certificates of State Registration. The marking of dietary supplements should contain information about the composition, contraindications, method of use and doses, as well as the warning that dietary supplements are not a drug.
   • USA: In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA). However, regulation is less strict than for drugs. Manufacturers are not required to receive preliminary approval of the FDA before issuing dietary supplements on the market. FDA may take measures against dietary supplements if it finds that they are unsafe or contain false information. Manufacturers are responsible for the safety and reliability of information about their products.
   • European Union (EU): In the EU regulation of dietary supplements also varies in different member countries. There are general rules for labeling and safety of food products that are applied to dietary supplements. The European Food Safety Agency (EFSA) assesses the safety of individual dietary supplements. Some vitamins and minerals have established upper permissible levels of consumption.
   • Other countries: In other countries, such as Canada, Australia and Japan, there are dietary supplements regulation systems. As a rule, they provide for registration or product notice, as well as control over safety and quality.
4. The main manufacturers and brands of dietary supplements: There are many manufacturers and brands in the dietary supplement market, both domestic and foreign.
   • Russian manufacturers: “Evalar”, “Farmstandart”, “Squad-s”, “Solgar”, “B-Min” and others. They offer a wide range of dietary supplements for various purposes, from maintaining immunity to improving digestion.
   • Foreign manufacturers: “Solgar” (USA), “Now Foods” (USA), Nature’s Bounty (USA), Life Extension (USA), Garden of Life (USA), Nutrabolt (USA), Biotech USA (Hungary) and others. These companies are known for their high quality products and a wide range of innovative additives.
   • Multi -level marketing (MLM): Some companies, such as Amway, Herbalife and Mary Kay, distribute dietary supplements through a multi -level marketing system. It is important to carefully evaluate the products of these companies and not trust unreasonable statements about its effectiveness.

Section 2: The benefits of dietary supplement for health

1. Filling up the deficiency of vitamins and minerals: One of the main objectives of dietary supplements is to replenish the deficiency of vitamins and minerals, which can occur due to unbalanced nutrition, stress, diseases or medication.
   • Vitamin D: It is necessary for the health of bones, immunity and mood. Vitamin D deficiency is common, especially in regions with insufficient sunlight. Reception of dietary supplements with vitamin D can help to make up for the deficit and reduce the risk of osteoporosis, depression and other diseases.
   • Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found in vegetarians and vegans, since it is mainly found in animal products. Reception of dietary supplements with vitamin B12 can help prevent the development of anemia and neurological disorders.
   • Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to anemia, fatigue and weakness. Reception of dietary supplements with iron can help update the deficit and improve the general health.
   • Calcium: It is necessary for the health of bones and teeth. Calcium deficiency can lead to osteoporosis and increased risk of fractures. Reception of dietary supplements with calcium can help strengthen the bones and prevent the development of osteoporosis.
   • Magnesium: It is necessary for the normal functioning of the muscles, the nervous system and the heart. Magnesium deficiency can lead to muscle seizures, insomnia and increased blood pressure. Reception of dietary supplements with magnesium can help improve sleep, reduce blood pressure and reduce the risk of developing cardiovascular diseases.
2. Immunity support: Some dietary supplements contain substances that strengthen the immune system and increase the body’s resistance to infections.
   • Vitamin C: A powerful antioxidant necessary for the normal operation of the immune system. Reception of dietary supplements with vitamin C can help reduce the duration and severity of colds.
   • Zinc: It is necessary for the normal operation of immune cells. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections. Reception of dietary supplements with zinc can help strengthen the immune system and reduce the risk of infectious diseases.
   • SOUTINATEA: A plant with immunostimulating properties. Reception of dietary supplements with Echinacea can help increase immunity and reduce the risk of colds.
   • Probiotics: Living microorganisms useful for intestinal microflora. Probiotics strengthen the immune system, improve digestion and protect against infections. Reception of dietary supplements with probiotics can help restore the balance of intestinal microflora and increase immunity.
3. Improving digestion: Bad containing probiotics, prebiotics and dietary fiber can improve digestion, normalize a chair and prevent the development of dysbiosis.
   • Probiotics: They help restore the balance of intestinal microflora, improve digestion and strengthen immunity.
   • Prebiotics: They are a nutrient medium for probiotics, contribute to their growth and reproduction in the intestines.
   • Food fibers: Improve intestinal motility, normalize a chair and reduce blood cholesterol.
4. Support for the health of the heart and blood vessels: Some dietary supplements contain substances that support the normal functioning of the cardiovascular system and reduce the risk of developing cardiovascular diseases.
   • Omega-3: Polyunsaturated fatty acids necessary for the health of the heart, brain and joints. Reduce the level of triglycerides in the blood, reduce the risk of blood clots and improve the function of the vascular endothelium.
   • Coenzim q10: The antioxidant necessary for the production of energy in cells. It supports the normal functioning of the heart and blood vessels, reduces blood pressure and improves the general health.
   • Magnesium: It is necessary for the normal functioning of the muscles, the nervous system and the heart. Reduces blood pressure and reduces the risk of developing cardiovascular diseases.
5. Improving cognitive functions: Bad, containing ginkgo biloba, gota cola, B vitamins and other substances, can improve memory, concentration and other cognitive functions.
   • Ginkgo biloba: Improves blood circulation in the brain, increases mental performance and improves memory.
   • Gotted Circle: Improves blood circulation in the brain, reduces anxiety and improves cognitive functions.
   • B vitamins B: It is necessary for the normal functioning of the nervous system and the brain. Improve memory, concentration and mood.
6. Improving the condition of the skin, hair and nails: Some dietary supplements contain substances necessary for the health of the skin, hair and nails.
   • Collagen: The protein necessary for the health of the skin, joints and bones. Improves skin elasticity, reduces wrinkles and strengthens the joints.
   • Biotin: B vitamin B, necessary for the health of hair and nails. Strengthens hair and nails, prevents their brittleness and loss.
   • Hyaluronic acid: Moisturizes the skin, improves its elasticity and reduces wrinkles.
   • Vitamin E: A powerful antioxidant that protects the skin from damage to free radicals.

Section 3: Harm dietary supplement for health and risks

1. Inaccurate information and inefficiency: One of the main problems with dietary supplements is that many manufacturers provide inaccurate information about their products and declare its miraculous properties that are not confirmed by scientific research. It is important to remember that dietary supplements are not drugs and are not intended for the treatment of serious diseases. They only complement the diet and help maintain health.
2. Lack of quality control and safety: Unlike medicines, dietary supplements do not undergo strict quality control and safety. This means that the composition of the dietary supplement may not correspond to the declared on the package, and they may also contain harmful impurities or pollutants. Some manufacturers can use poor -quality raw materials or violate production technology, which can lead to a deterioration in the quality and safety of products.
3. Interaction with drugs: Bad can interact with drugs, enhancing or weakening their effect. This can lead to undesirable side effects or reducing treatment effectiveness. It is important to inform the doctor about dietary supplement so that he can evaluate possible risks and adjust the treatment.
   • Examples of interactions:
     • Vitamin K: It can reduce the effectiveness of anticoagulants (for example, warfarin).
     • St. John’s wort: It can reduce the effectiveness of antidepressants, contraceptives and other drugs.
     • Grapefruit juice: It can strengthen or weaken the effect of many drugs.
4. Side effects and allergic reactions: Bad can cause side effects, such as nausea, vomiting, diarrhea, abdominal pain and headache. Some people may have allergic reactions to individual dietary supplements. It is important to carefully study the composition of dietary supplements and not exceed the recommended dose. When any side effects appear, you should stop taking dietary supplements and consult a doctor.
5. The risk of an overdose: Reception of dietary supplements in large doses can lead to an overdose of vitamins and minerals, which can be dangerous to health. For example, an overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms. An overdose of iron can lead to poisoning and damage to organs. It is important to observe the recommended dose indicated on the package of dietary supplements, and do not take several dietary supplements at the same time containing the same vitamins and minerals.
6. Masks of symptoms of diseases: Reception of dietary supplements can mask the symptoms of diseases, which complicates diagnosis and treatment. For example, taking dietary supplements with painkillers can temporarily relieve pain, but does not eliminate the cause of the disease. As a result, the disease can progress and lead to more serious consequences. It is important to remember that dietary supplements do not replace a full medical examination and treatment.
7. Fraud and falsification: In the dietary supplement market there are cases of fraud and falsification, when unscrupulous manufacturers sell fake products or add prohibited substances to dietary supplements. Pan should be purchased only in trusted pharmacies and stores, as well as pay attention to the availability of quality and licenses certificates.

Section 4: who should take dietary supplement and when it is justified

1. People with a shortage of nutrients: The intake of dietary supplements is justified for people with a deficiency of nutrients, which can be caused by an unbalanced diet, diseases or medication. This is especially true for vitamin D, vitamin B12, iron, calcium and magnesium. Before taking dietary supplements, it is recommended to take tests to determine the level of vitamins and minerals in the blood to determine which substances are not enough in the body.
2. Vegetarians and vegans: Vegetarians and vegans are recommended to take a dietary supplement with vitamin B12, iron, calcium and omega-3, since these substances are mainly found in animal products.
3. Pregnant and lactating women: Pregnant and lactating women are recommended to take dietary supplements with folic acid, iron, calcium and vitamin D, since their need for these substances is increased. However, before starting the admission of dietary supplements, it is necessary to consult a doctor.
4. Elderly people: Older people are recommended to take a dietary supplement with vitamin D, calcium, vitamin B12 and omega-3, since their body absorbs nutrients from food worse.
5. People with certain diseases: People with certain diseases, such as osteoporosis, anemia, cardiovascular diseases and diseases of the gastrointestinal tract, can be recommended dietary supplements to maintain health and relieve symptoms. However, before starting the admission of dietary supplements, it is necessary to consult a doctor.
6. Athletes and people leading an active lifestyle: Actors and people leading an active lifestyle can be recommended dietary supplements to increase energy, endurance and restoration after physical exertion. These include, for example, amino acids, creatine, L-carnitine and coenzyme Q10.

Section 5: How to choose and take dietary supplement correctly

1. Consultation with a doctor: Before you start taking dietary supplements, you need to consult a doctor in order to evaluate possible risks and choose the most suitable product. The doctor may prescribe tests to determine the deficiency of nutrients and evaluate the interaction of dietary supplements with the drugs taken.
2. Choosing a quality product: When choosing dietary supplements, you need to pay attention to the composition, manufacturer, the availability of quality certificates and licenses. Bucket should be purchased only in trusted pharmacies and stores. Do not trust unreasonable statements about the miraculous properties of dietary supplements.
3. Studying the composition and contraindications: Before taking dietary supplements, it is necessary to carefully study the composition and contraindications indicated on the package. Make sure that you do not have an allergy to any dietary supplements.
4. Dosage compliance: It is necessary to observe the recommended dose indicated on the package of dietary supplements. Do not exceed the dose to avoid overdose and side effects.
5. Reception of dietary supplements with food: Most dietary supplements are recommended to be taken with food to improve their absorption.
6. Observation of the reaction of the body: During the use of dietary supplements, it is necessary to observe the reaction of the body. When any side effects appear, you should stop taking dietary supplements and consult a doctor.
7. Do not replace dietary supplements with full food: It is important to remember that dietary supplements do not replace good nutrition. A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein is the basis of health.

Section 6: Alternatives Bad

1. Balanced nutrition: The best alternative to dietary supplements is a balanced diet that provides the body with all the necessary vitamins, minerals and other nutrients. It is recommended to use a variety of products from all groups: fruits, vegetables, whole grain products, low -fat protein, dairy products and healthy fats.
2. Enriched products: Some foods are enriched with vitamins and minerals, for example, milk with vitamin D, bread with folic acid and gold with iron. Enriched products can help replenish the deficiency of nutrients.
3. Healthy lifestyle: A healthy lifestyle, including regular physical exercises, sufficient sleep and stress management, also helps maintain health and strengthen immunity.
4. Medicines: In some cases, drugs containing vitamins and minerals in therapeutic doses can be prescribed to treat a deficiency of nutrients. Medicines differ from dietary supplements in that they undergo strict quality and safety control and are intended for the treatment of diseases.

Section 7: myths and reality about dietary supplement

1. Myth: The dietary supplement is absolutely safe, as they are natural.
   • Reality: The natural origin of dietary supplements does not guarantee their safety. Some plant extracts and other natural substances can cause side effects and interact with drugs.
2. Myth: Bad can cure all diseases.
   • Reality: Bad are not drugs and are not intended for the treatment of serious diseases. They only complement the diet and help maintain health.
3. Myth: The larger the dose of dietary supplements, the better.
   • Reality: Reception of dietary supplements in large doses can lead to an overdose of vitamins and minerals, which can be dangerous to health.
4. Myth: Dietary supplements are necessary for everyone.
   • Reality: Dietary supplements are necessary only for those people who have a nutrient deficiency or certain conditions that require additional intake of vitamins and minerals.
5. Myth: All dietary supplements are equally effective.
   • Reality: The effectiveness of dietary supplements depends on the quality of the product, dosage, individual characteristics of the body and other factors.

Section 8: Conclusion

The decision to take dietary supplement should be conscious and based on consultation with a doctor. It is important to remember that dietary supplements are not a panacea from all diseases and do not replace a good nutrition and a healthy lifestyle. With the right choice and use of dietary supplements, it can be useful to maintain health and replenish the deficiency of nutrients. However, it is necessary to remember possible risks and side effects.