How to choose dietary supplements: reviews and advice of specialists

How to choose dietary supplements: reviews and advice of specialists

I. Understanding the world of dietary supplements: what is it and why they need them

1. Definition and classification of dietary supplements:

   • Biologically active additives (dietary supplements) are not drugs, but concentrates of natural or identical biologically active substances, intended for direct intake with food or introduction into food products. They are designed to replenish the deficiency of beneficial substances in the diet, maintain the normal function of organs and systems, as well as increase the body’s resistance to adverse environmental factors.

   • Bades are classified according to various criteria, including the composition, form of release and the alleged action. Main categories:

     • Nutricevtiki: The deficiency of vitamins, minerals, amino acids, polyunsaturated fatty acids (PNZHK) and other essential food substances are replenished. For example, vitamin D, calcium, omega-3 fatty acids.
     • Parafarmetzetics: They have a regulatory effect on the organs and systems of the body, contribute to the prevention of diseases and maintaining a normal physiological function. This group includes plant extracts, probiotics, prebiotics, antioxidants. Examples: Echinacea extract, Coenzyme Q10, Kurkumin.
     • Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics contain living microorganisms, and prebiotics – substances that stimulate the growth and activity of beneficial bacteria.
     • Enzymes (enzymes): Improve digestion and absorption of nutrients.
     • Beekeeping products: Honey, propolis, royal jelly, peg. They have general strengthening and immunomodulating properties.

2. The difference between dietary supplements and medicines:

   • The main difference is to use. Medicines are designed to treat specific diseases and require strict control by the doctor. The dietary supplements are aimed at maintaining health, the prevention of diseases and replenishing the deficiency of nutrients.

   • Registration and control. Medicines undergo strict clinical trials to confirm effectiveness and safety, after which they are recorded as drugs. Bades, on the contrary, are recorded as food, and the requirements for them are less stringent. However, they must comply with the safety requirements of food products.

   • Dosage and composition. Medicines have a clearly defined dosage and concentration of the active substance, as well as strict requirements for production and quality control. In dietary supplements, the content of active substances can vary, and quality standards can be less strict.

3. Indications for the use of dietary supplements:

   • Filling a deficiency of nutrients: With an unbalanced diet, diets, increased physical and mental stress, pregnancy and breastfeeding, a deficiency of vitamins, minerals and other essential substances can occur.

   • Health support: Bades can be used to maintain the health of the cardiovascular system, the immune system, the nervous system, the musculoskeletal system and other organs and systems.

   • Prevention of diseases: Some dietary supplements have antioxidant, anti -inflammatory and other properties that can help in the prevention of chronic diseases.

   • Improving overall well -being: Bades can help increase energy, improve sleep, reduce stress and increase diseases resistance.

4. Risks and warnings:

   • Are not replaced by good nutrition: Bades should not be used as a replacement of a balanced diet. They only complement the diet and cannot replenish all the needs of the body in nutrients.

   • Individual intolerance and allergic reactions: Before taking dietary supplements, it is necessary to make sure that there is no allergy to the components of the drug.

   • Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect, as well as causing side effects. Be sure to inform the doctor about the dietary supplements.

   • Unscrupulous manufacturers and fakes: There is a risk of acquiring poor -quality or fake dietary supplements that may contain harmful impurities or not correspond to the declared composition.

   • Excessive use (overdose): If the recommended dose is exceeded, side effects can cause side doses. This is especially true for fat -soluble vitamins (A, D, E, K), which can accumulate in the body.

   • Insufficient knowledge: Not all dietary supplements have passed sufficient clinical trials, and their effectiveness and safety may not be sufficiently studied.

II. Criteria for choosing high -quality dietary supplements: expert view

1. Consultation with a doctor or nutritionist:

   • Before taking any dietary supplements, it is necessary to consult a doctor or nutritionist. The specialist will evaluate your health status, identify possible nutrient deficits and help you choose the optimal complex of dietary supplements, taking into account individual needs and contraindications.

   • The doctor will also take into account the possible interactions of dietary supplements with the drugs taken and will warn about possible side effects.

2. Study of composition and active substances:

   • Carefully study the composition of the dietary supplement. Pay attention to the list of active substances, their dosage and the form of release. Make sure that the composition meets your needs and goals.

   • Preference should be given to dietary supplements containing standardized plant extracts. This means that each capsule or tablet contains a certain amount of active substance.

   • Avoid dietary supplements with a large number of artificial dyes, flavors, preservatives and other additives.

3. The choice of a reliable manufacturer:

   • Give preference to dietary supplements produced by famous and respected companies with a good reputation. Study reviews about the manufacturer on the Internet, check the availability of quality certificates and licenses.

   • Preference should be given to manufacturers who adhere to GMP standards (good manufacturing practice) – appropriate production practice. This guarantees that dietary supplement is produced in accordance with high quality and safety standards.

4. Availability of quality certificates and licenses:

   • Make sure that the dietary supplement has a certificate of state registration (SGR) issued by the authorized body (for example, Rospotrebnadzor in Russia). This means that the dietary supplement has passed the necessary verification and meets the safety requirements.

   • The presence of additional quality certificates such as ISO, HACCP confirms the correspondence of the product by international standards.

5. Bada form release:

   • Bades are available in various forms: tablets, capsules, powders, liquids, chewing tablets, loafers. The choice of release form depends on your preferences and convenience of application.

   • Capsules are usually better absorbed than tablets, since they dissolve faster in the stomach. Liquid forms of dietary supplements also have high bioavailability.

   • For children, chewing tablets or pastops with a pleasant taste is often preferable.

6. Consumer reviews:

   • Explore consumer reviews about the dietary supplement on the Internet. Pay attention to the reviews on independent sites and forums, and not just on the manufacturer’s website.

   • Analyze the reviews critically. Do not blindly trust all reviews, as some of them can be custom -made or written by people who do not have sufficient experience in using dietary supplements.

   • Pay attention to the reviews about the side effects and effectiveness of the dietary supplement.

7. Price:

   • The price of dietary supplements is not always an indicator of its quality. Do not overpay for expensive dietary supplements if there are more affordable analogues with a comparable composition and quality.

   • Too low price may indicate a poor -quality product or fake.

8. Best before date:

   • Check the shelf life of the dietary supplement before buying. Do not use dietary supplements with an expired shelf life.

9. Storage conditions:

   • Follow the storage conditions indicated on the pack of dietary supplements. Do not store dietary supplements in a place subject to direct sunlight, high temperatures or humidity.

10. Recommendations of specialists:

    • Contact doctors, nutritionists, pharmacists with experience working with dietary supplements. They will be able to provide you with professional recommendations and help make the right choice. Many experts conduct blogs or publish articles in which they share their experience and knowledge about dietary supplements.

III. Review of popular dietary supplements and their application

1. Vitamin D:

   • It is necessary for the health of bones, the immune system and overall well -being. Promotes the absorption of calcium and phosphorus, supports the normal function of muscles and nervous system.

   • Indications: Prevention and treatment of vitamin D, osteoporosis, rickets, immunity support.

   • Forms of release: tablets, capsules, oil solutions.

   • Dosage: is determined by the doctor depending on the level of vitamin D in the blood.

   • Reviews: Most consumers note an improvement in overall well -being, increase energy and a decrease in the frequency of colds when taking vitamin D.

2. Omega-3 fatty acids (PNS):

   • It is necessary for the health of the cardiovascular system, brain and vision. They have an anti-inflammatory effect, improve cognitive functions and reduce the risk of developing cardiovascular diseases.

   • Indications: prevention and treatment of cardiovascular diseases, improvement of cognitive functions, support of joint health, improve the condition of the skin and hair.

   • Forms of release: capsules, liquid forms.

   • Dosage: determined by a doctor or nutritionist.

   • Reviews: Many consumers note an improvement in the condition of the skin, hair and nails, a decrease in cholesterol and triglycerides in the blood, improving memory and concentration when taking omega-3 fatty acids.

3. Probiotics:

   • Contain live microorganisms that are useful for intestinal microflora. They support normal digestion, strengthen immunity and reduce the risk of dysbiosis.

   • Indications: dysbiosis, diarrhea, constipation, antibiotic therapy, irritable bowel syndrome (PSC), strengthening immunity.

   • Forms of release: capsules, powders, liquid forms.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note an improvement in digestion, a decrease in swelling of the abdomen and constipation, strengthening immunity when taking probiotics.

4. Magnesium:

   • It is necessary for the normal functioning of the nervous system, muscles and heart. Participates in the regulation of blood pressure, blood sugar and metabolism.

   • Indications: magnesium deficiency, stress, insomnia, muscle cramps, increased blood pressure, type 2 diabetes mellitus.

   • Forms of release: tablets, capsules, powders, liquid forms.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note a decrease in anxiety, improving sleep, a decrease in muscle seizures and the normalization of blood pressure when taking magnesium.

5. Coenzim Q10 (COQ10):

   • The antioxidant necessary for the production of energy in cells. Supports health of the cardiovascular system, nervous system and muscles.

   • Indications: cardiovascular diseases, migraines, neurodegenerative diseases, aging, increased physical activity.

   • Forms of release: capsules, tablets, liquid forms.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note an increase in energy, an improvement in the state of the cardiovascular system and a decrease in the frequency of migraines when taking coenzyme Q10.

6. Kurkumin (turmeric extract):

   • It has anti -inflammatory, antioxidant and anti -cancer properties. Supports the health of joints, brain and cardiovascular system.

   • Indications: inflammatory joint diseases, arthritis, neurodegenerative diseases, cancer prevention.

   • Forms of release: capsules, powders.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note a decrease in pain and inflammation in the joints, an improvement in cognitive functions when taking curcumin. For better absorption, it is recommended to take turmeric with piperin (black pepper extract).

7. Glucosamine and chondroitin:

   • Support the health of joints, cartilage and ligaments. They contribute to the restoration of cartilage, reduce pain and inflammation in the joints.

   • Indications: osteoarthrosis, arthritis, joint injuries.

   • Forms of release: capsules, tablets, powders.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note a decrease in pain and improvement of joint mobility when taking glucosamine and chondroitin.

8. Collagen:

   • The main structural protein of the body, necessary for the health of the skin, hair, nails, joints and bones. With age, the production of collagen decreases, which leads to a deterioration in the condition of the skin, hair and joints.

   • Indications: aging of the skin, wrinkles, hair loss, fragility of nails, joint pain, osteoporosis.

   • Forms of release: powders, capsules, tablets, liquid forms.

   • Dosage: determined by the manufacturer.

   • Reviews: Many consumers note an improvement in the condition of the skin, hair and nails, reducing joint pain when taking collagen. Preference should be given to a hydrolyzed collagen, which is better absorbed by the body.

9. Melatonin:

   • A hormone that regulates sleep and wakefulness. It helps to improve sleep, reduce insomnia and adapt to the change of time zones.

   • Indications: insomnia, sleep disturbance, change of time zones.

   • Forms of release: tablets, capsules, chewing tablets.

   • Dosage: determined by the doctor.

   • Reviews: Many consumers note sleep improvement, a decrease in insomnia and an easier falling asleep when taking melatonin.

10. Iron:

    • It is necessary for the formation of hemoglobin, which transfers oxygen to tissues of the body. Iron deficiency can lead to anemia, fatigue and weakness.

    • Indications: iron deficiency anemia, fatigue, weakness, dizziness, pallor of the skin.

    • Forms of release: tablets, capsules, liquid forms.

    • Dosage: determined by the doctor.

    • Reviews: Many consumers note an increase in energy, a decrease in fatigue and weakness when taking iron. It is recommended to take iron with vitamin C to improve absorption.

IV. How to distinguish high -quality dietary supplements from fakes: Practical tips

1. Buying in proven places:

   • Put dietary supplements only in pharmacies, specialized healthy food stores or on official manufacturers. Avoid buying dietary supplements in the markets, in dubious online stores or from unverified sellers.

2. The appearance of the packaging:

   • Carefully inspect the pack of dietary supplements. It should be whole, without damage and traces of autopsy. The packaging should clearly indicate the following information: the name of the dietary supplement, the composition, dosage, the output form, the shelf life, the storage conditions, the name and address of the manufacturer, the number of the certificate of state registration.

   • Pay attention to the quality of the print on the packaging. It should be clear and legible. There should be no typos, errors or irregularities.

3. Smell and taste:

   • Pay attention to the smell and taste of Bad. An unpleasant odor or taste may indicate a poor -quality product or violation of storage conditions.

4. Consistency:

   • If dietary supplements in the form of powder or liquid, pay attention to its consistency. There should be no lumps, sediment or stratification.

5. Transfer of authenticity on the manufacturer’s website:

   • Some manufacturers offer the opportunity to check the authenticity of the dietary supplement on their website using a special code indicated on the package.

6. Comparison with the original product:

   • If you have already used this dietary supplement earlier, compare the purchased product with the previous packaging. Pay attention to the appearance, smell, taste and consistency.

7. Price:

   • Too low price should be alert. Fakes are often sold at a low price to attract customers.

8. The presence of instructions in Russian:

   • All dietary supplements sold in Russia must have instructions in Russian. The lack of instructions is a sign of illegal products.

9. Appeal to Rospotrebnadzor:

   • If you have doubts as a dietary supplement, you can contact Rospotrebnadzor with a complaint.

V. Integration of dietary supplements in a healthy lifestyle: tips on the correct application

1. Balanced nutrition:

   • Bades should not replace full and balanced diet. They only complement the diet and replenish the deficiency of nutrients.

   • Strive for a diverse diet that includes fruits, vegetables, whole grain products, proteins and healthy fats.

2. Physical activity:

   • Regular physical exercises are necessary to maintain health and good health. They help strengthen muscles, improve the cardiovascular system and increase immunity.

3. Healthy sleep:

   • A sufficient sleep (7-8 hours a day) is important for restoring the body and normal functioning of all organs and systems.

4. Stress management:

   • Avoid stressful situations and learn to manage stress using relaxation techniques, meditation or yoga.

5. Refusal of bad habits:

   • Refuse smoking and alcohol abuse. These bad habits negatively affect health and reduce the effectiveness of dietary supplements.

6. Regular medical examinations:

   • Pass regular medical examinations to control the health status and timely identify possible problems.

7. The correct reception of dietary supplements:

   • Follow the recommendations for receiving dietary supplements indicated on the packaging or prescribed by the doctor.

   • Take dietary supplements at the same time every day to ensure a constant concentration of active substances in the body.

   • Do not take dietary supplements on an empty stomach if this is not recommended by a doctor. Some dietary supplements are better absorbed with food.

   • Do not exceed the recommended dose of dietary supplements.

   • If you have side effects, stop taking dietary supplements and consult a doctor.

8. Maintaining a dietary supplement diary:

   • Write down which dietary supplements you take, in what dosage and how long. This will help you track the effect of taking dietary supplements and report this information to the doctor.

9. Evaluation of effectiveness:

   • Evaluate the effectiveness of the reception of dietary supplements in a few weeks or months. If you have not noticed any improvements, consult a doctor to adjust the treatment regimen.

VI. Bad for different categories of the population: individual approach

1. Bad for children:

   • For children, vitamins D, C, A, B-complex, omega-3 fatty acids, calcium and iron are especially important.

   • Choose dietary supplements designed specifically for children, taking into account their age and needs.

   • Take dietary supplements only as prescribed by a doctor.

2. Bad for pregnant women and lactating women:

   • For pregnant women and nursing women, folic acid, iron, calcium, vitamin D, omega-3 fatty acids and iodine are needed.

   • Choose dietary supplements designed specifically for pregnant and nursing women, taking into account their increased needs in nutrients.

   • Take dietary supplements only as prescribed by a doctor.

3. Bad for the elderly:

   • For older people, vitamin D, calcium, vitamin B12, omega-3 fatty acids, coenzyme Q10 and glucosamine with chondroitin are especially important.

   • Choose dietary supplements designed specifically for the elderly, taking into account their age characteristics and possible diseases.

   • Take dietary supplements only as prescribed by a doctor.

4. Bad for athletes:

   • For athletes, protein, creatine, amino acids (BCAA), L-carnitine, vitamins and minerals are important.

   • Choose dietary supplements designed specifically for athletes, taking into account their sport and intensity of training.

   • Take dietary supplements only on the recommendation of a coach or sports doctor.

VII. Legislative regulation of dietary supplements in Russia and other countries

1. Russia:

   • The production and turnover of dietary supplements in Russia is regulated by Federal Law No. 29-ФЗ “On the quality and safety of food products”, Federal Law No. 52-ФЗ “On Sanitary and Epidemiological Welfare of the Population” and the Technical Regulations of the Customs Union TR TS 021/2011 “On food safety”.

   • Bades are subject to state registration in Rospotrebnadzor.

   • On the package of Bada, all the necessary information in Russian should be indicated.

   • Advertising of dietary supplements should be reliable and not mislead consumers.

2. USA:

   • The production and turnover of dietary supplements in the United States is regulated by the Law on Food Addles and Healthcare (DSHEA) from 1994.

   • Bades are not subject to preliminary approval of FDA (Food and Drug Administration), but manufacturers are responsible for the safety of their products.

   • FDA has the right to withdraw from the market of dangers that pose a health hazard.

3. European Union:

   • The production and turnover of dietary supplements in the EU is regulated by a directive of 2002/46/EC.

   • Each EU country has its own national rules for regulating dietary supplements.

   • The European Food Safety Agency (EFSA) assesses the safety and efficiency of dietary supplements.

VIII. The prospects for the development of the market market: new trends and innovations

1. Personalized nutrition:

   • The development of genetics and nutrigenomy allows you to develop dietary supplements taking into account the individual genetic characteristics and needs of the body.

2. Nanotechnology:

   • Nanotechnologies are used to increase bioavailability and effectiveness of dietary supplements.

3. Probiotics of a new generation:

   • Probiotics containing more stable and effective strains of bacteria are developed.

4. New generation prebiotics:

   • Prebiotics are developed that stimulate the growth and activity of beneficial bacteria in the intestines.

5. Plant extracts with high bioavailability:

   • Technologies for increasing the bioavailability of plant extracts are developed.

6. Bad for longevity:

   • Dietary supplements are developed aimed at slowing the aging process and extending life.

7. Office of online sales:

   • Online sales of dietary supplements continue to grow, which makes them more accessible to consumers.

8. Strengthening quality control:

   • The requirements for quality control are tightened, which increases their safety and efficiency.

9. Increased consumer awareness:

   • Consumer’s awareness of the benefits of bats and their proper use is growing.

10. Integration with mobile applications:

    • Mobile applications are being developed that help track the reception of dietary supplements, evaluate their effectiveness and receive specialists advice.

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