Bades: risks and benefits – full leadership
Section 1: Determination and classification of dietary supplements
Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. They are not drugs, and this fundamental difference determines their regulation and requirements for them.
In Russian legislation, dietary supplements are regulated by the Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts. It is important to understand that their circulation and registration differ from drugs, which creates potential risks for consumers.
1.1 Classification of dietary supplements by composition:
Bades are classified according to the composition and the main active component:
- Vitamins and vitamin -like substances: Single vitamins (vitamin C, vitamin D, vitamin B12), vitamin complexes (multivitamins), vitamin -like substances (coenzyme Q10, lipoic acid). Used for the prevention and correction of vitamins deficiency, maintaining overall health. Risk: hypervitaminosis with excessive use.
- Minerals: Single minerals (calcium, magnesium, zinc), mineral complexes. It is necessary for the normal functioning of the body, maintaining bone tissue, nervous system, immunity. Risk: overdose, violation of the balance of trace elements.
- Amino acids and peptides: Essential amino acids (leucine, isolacin, valin), replaceable amino acids (glutamine, arginine), peptide complexes. Used to maintain muscle mass, recovery after physical exertion, improve cognitive functions. Risk: Violation of metabolism with excess consumption.
- Plant extracts and herbs: Extracts of medicinal plants (ginseng, echinacea, St. John’s wort), herbal fees. Used to maintain immunity, improve digestion, normalization of sleep. Risk: allergic reactions, interaction with drugs, inaccuracy of the composition.
- Probiotics and prebiotics: Living microorganisms (lactobacteria, bifidobacteria), substances that contribute to the growth of beneficial microflora (inulin, fructoligosaccharides). Used to maintain intestinal health, strengthen immunity. Risk: individual intolerance, exacerbation of chronic gastrointestinal diseases.
- Food fibers: Fiber, pectin, guar gum. They are used to normalize digestion, reduce cholesterol, maintain a feeling of satiety. Risk: bloating, constipation, decrease in absorption of other nutrients.
- Omega-3 fatty acids: Eicopentenic acid (EPA), non -combusage acid (DHA). They are used to maintain the health of the cardiovascular system, improve cognitive functions, and reduce inflammation. Risk: Fish taste, blood coagulation at high doses.
- Other biologically active substances: Coenzyme Q10, lipoic acid, carnitine, creatine. Used to increase energy, improve antioxidant protection, maintain muscle mass. Risk: individual intolerance, side effects.
1.2 forms of dietary supplement:
Bades are produced in various forms:
- Capsules: Contain powdered or granular substances enclosed in a gelatin membrane. Convenient in use, mask taste and smell.
- Tablets: Compressed powder substances. Can be covered with a shell to improve swallowing.
- Powders: Used to cook drinks or added to food.
- Liquids: Syrups, solutions, extracts. Easy to dose, quickly absorbed.
- Bats, chewing sweets: Convenient for consumption on the road or as a snack.
Section 2: D FAC regulation in Russia and the world
Dietary supplement regulation varies significantly in different countries. Russia has its own system, different from the United States or the countries of the European Union. Understanding these differences is important for consumers, especially when buying dietary supplements abroad.
2.1 Adjustment of dietary supplements in Russia:
In Russia, dietary supplements undergo state registration in Rospotrebnadzor. The registration procedure includes:
- Presentation of documents: Application, technical documentation, laboratory research results.
- Examination of documents: Checking the composition, safety, efficiency.
- Registration: Bathing in the state register.
After registration of dietary supplements, he receives a certificate of state registration (SGR), which confirms the compliance of the products with security requirements. However, the presence of the SGR does not guarantee the effectiveness of dietary supplements, but only confirms its safety in the declared dosages.
It is important to note that the manufacturer is responsible for the compliance of dietary supplements by the declared characteristics. Rospotrebnadzor carries out selective quality control control, but does not conduct systematic clinical efficiency studies.
2.2 Adjustment of dietary supplements in the USA:
In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medication (FDA) in accordance with the Law on Food Addles and Health (Dietary Supplement Health and Education Act, DSHEA) of 1994. DSHEA defines dietary supplements as products designed to supplement the diet, and containing vitamins, minerals, herbs or other plant substances, amino acids or concentrates, metabolites, ingredients or extracts of such substances.
Unlike drugs, dietary supplements do not require preliminary approval of FDA before entering the market. However, manufacturers are required to notify the FDA of new ingredients in the dietary supplement.
FDA monitors the safety of dietary supplements and can take measures against products that pose a threat to health. However, FDA does not assess the effectiveness of dietary supplements, and manufacturers should not declare the healing properties of their products.
2.3 Adjustment of dietary supplements in the European Union:
In the European Union, the regulation of dietary supplements is carried out at the level of individual member countries. General requirements for dietary supplements are set by the Directive 2002/46/EC on food additives.
The directive determines the requirements for the composition, labeling and safety of Bad. It also sets the maximum levels of the content of vitamins and minerals in dietary supplements.
Dad manufacturers are required to notify the competent authorities of the Member countries about their products before entering the market. The competent authorities control the safety and quality of dietary supplements.
2.4 Comparison of regulation systems:
- Russia: State registration in Rospotrebnadzor. The certificate of state registration (SGR) confirms compliance with security requirements.
- USA: The preliminary approval of the FDA is not required. FDA exercises safety control.
- European Union: Notification of the competent authorities of member countries. General requirements are established by the Directive 2002/46/EC.
Differences in regulation systems create risks for consumers, since dietary supplements registered in one country may not meet security requirements in another country.
Section 3: risks associated with the use of dietary supplements
Despite the apparent harmlessness, the use of dietary supplements is fraught with certain risks. It is important to know about potential dangers in order to make reasonable decisions about the need to accept them.
3.1 inaccuracy of the composition:
One of the main problems with dietary supplements is the inaccuracy of the composition. Studies show that many dietary supplements contain ingredients that are not indicated on the label, or contain ingredients in quantities that differ from the declared.
- Fake: Some dietary supplements may contain fake ingredients that do not have biological activity.
- Impurities: Bad can be polluted by heavy metals, pesticides, microorganisms.
- Medicines: Some dietary supplements, especially intended for weight loss or increasing potency, may contain un -given drugs that can cause serious side effects.
The inaccuracy of the composition makes it difficult to assess the safety and efficiency of dietary supplements and can lead to unpredictable health consequences.
3.2 Interaction with drugs:
Bad can interact with drugs, changing their effect and causing side effects.
- Strengthening the action of drugs: Some dietary supplements can enhance the effect of drugs, which can lead to an overdose.
- Weakening of the action of drugs: Some dietary supplements can weaken the effect of drugs, which can reduce the effectiveness of treatment.
- Changing the metabolism of drugs: Some dietary supplements can change the metabolism of drugs in the body, which can lead to an increase or decrease in their concentration in the blood.
It is important to inform the doctor about dietary supplements, especially if you take drugs according to the prescription.
3.3 side effects:
Bad can cause side effects, especially with prolonged use or in high doses.
- Allergic reactions: Plant extracts that make up dietary supplements can cause allergic reactions.
- Digestive disorders: Some dietary supplements can cause nausea, vomiting, diarrhea, constipation.
- Damage to the liver and kidneys: Some dietary supplements can have a toxic effect on the liver and kidneys.
- Hormonal balance violation: Some dietary supplements can affect hormonal balance.
When any side effects appear after the start of the intake of dietary supplements, you should stop its use and consult a doctor.
3.4 overdose:
The use of dietary supplements in high doses can lead to an overdose and cause serious health consequences.
- Hypervitaminosis: An overdose of vitamins can cause various symptoms, such as nausea, vomiting, headache, skin rashes.
- Hypermineralization: An overdose of minerals can cause a violation of the balance of electrolytes, damage to the organs.
The recommended doses of dietary supplements indicated on the label should be strictly observed.
3.5 Lack of proven effectiveness:
Many dietary supplements do not have sufficient evidence of effectiveness. Manufacturers often use marketing tricks and unreasonable statements to attract consumers.
Before the reception of dietary supplements, it is necessary to critically evaluate information about its effectiveness and take into account that many statements are not confirmed by scientific research.
3.6 risk for certain groups of the population:
Some groups of the population, such as pregnant and nursing women, children, elderly people, people with chronic diseases, are at risk when drinking dietary supplements.
- Pregnant and lactating women: Some dietary supplements can have a negative effect on the development of the fetus or health of the child.
- Children: Children are more sensitive to dietary supplies than adults.
- Elderly people: In older people, the function of the liver and kidneys is often impaired, which can increase the risk of side effects of dietary supplements.
- People with chronic diseases: Bad can interact with drugs that people with chronic diseases take.
Before you start taking dietary supplements, you need to consult a doctor, especially if you belong to one of these groups of the population.
Section 4: The benefits of dietary supplement use
Despite the risks, dietary supplements can benefit in certain situations. It is important to understand when the use of dietary supplements can be justified.
4.1 Correction of a bowl of nutrients:
Bad can be useful for correcting a deficiency of nutrients caused by insufficient nutrition, diseases or other factors.
- Vitamin D deficiency: Vitamin D is necessary for the health of bones and the immune system. Vitamin D deficiency is common among people living in the northern latitudes, and can be adjusted by the technique of dietary supplements containing vitamin D.
- Iron deficiency: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia and can be adjusted by the use of dietary supplements containing iron.
- Vitamin B12 deficiency: Vitamin B12 is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is common among vegetarians and vegans and can be adjusted by the intake of dietary supplements containing vitamin B12.
4.2 maintenance of health:
Bad can be used to maintain health and prevent diseases.
- Omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the cardiovascular system, brain and eyes.
- Probiotics: Probiotics are useful for the health of the intestines and the immune system.
- Antioxidants: Antioxidants help protect the cells from damage to free radicals.
4.3 Improving sports results:
Some dietary supplements can be used to improve sports results.
- Creatine: Creatine increases muscle strength and endurance.
- Protein: Protein is necessary for the growth and restoration of muscles.
- Amino acids: Amino acids help recover after physical exertion.
4.4 Support for certain conditions:
Bad can be used to support in certain conditions, such as pregnancy, menopause, aging.
- Folic acid: Folic acid is necessary for the normal development of the fetus during pregnancy.
- Calcium: Calcium is necessary for the health of bones during menopause and aging.
4.5 Individual needs:
In some cases, the use of dietary supplements can be justified by individual needs associated with the way of life, diet or genetic characteristics.
- Vegetarians and vegans: They may need an additional technique of vitamin B12, iron, calcium.
- People living in regions with insufficient sunlight: They may need an additional technique of vitamin D.
- People with genetic features: They may need additional intake of certain nutrients.
Section 5: How to choose the right and use dietary supplement
The right choice and use of dietary supplements is the key to safety and efficiency. Follow these recommendations to avoid risks and get maximum benefit.
5.1 Consultation with a doctor:
Before starting dietary supplements, you need to consult a doctor. The doctor will help to determine if you have a shortage of nutrients, and will advise which dietary supplements are suitable for you.
The doctor will also take into account your individual characteristics, such as age, gender, health status, drugs taken, and will help to avoid undesirable interactions and side effects.
5.2 Study of composition and labels:
Carefully study the composition and label of dietary supplements. Make sure that there are no ingredients for which you are allergic, or ingredients that are contraindicated to you.
Pay attention to the dosage of the ingredients and compare it with the recommended daily standards.
Check the availability of state registration certificate (SGR) on the package.
5.3 Choosing a reliable manufacturer:
Choose a dietary supplement from reliable manufacturers who have a good reputation and conduct quality control of their products.
Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Study reviews about the manufacturer and its products on the Internet.
5.4 Compliance with recommended doses:
Strictly observe the recommended doses of dietary supplements indicated on the label. Do not exceed the dosage, even if it seems to you that this will bring more benefit.
Exceeding the dosage can lead to an overdose and cause serious side effects.
5.5 Accounting for interaction with drugs:
Consider the possible interaction of dietary supplements with the drugs that you take.
Report the doctor about dietary supplements so that he can evaluate potential risks and adjust the dosage of drugs, if necessary.
5.6 Observation of health:
While taking dietary supplements carefully observe your health status. When any side effects appear, stop using dietary supplements and consult a doctor.
5.7 storage of dietary supplements:
Keep the dietary supplement in accordance with the instructions indicated on the packaging.
Typically, dietary supplements should be stored in dry, cool, protected place from the light.
5.8 Critical attitude to advertising:
Critically refer to advertising statements about dietary supplements. Do not believe everything that is written in advertising.
Evaluate information about the effectiveness of dietary supplements based on scientific research and the recommendations of doctors.
Section 6: Alternatives to use dietary supplement
In most cases, healthy and balanced diet is the best alternative to dietary supplements.
6.1 balanced diet:
Provide your body with all the necessary nutrients due to a variety of and balanced nutrition.
Include fruits, vegetables, whole grain products, low -fat meat, fish, dairy products in your diet.
Limit the consumption of processed products, sugar, salt, fats.
6.2 Physical activity:
Regular physical activity helps to strengthen health and improves the absorption of nutrients.
Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
6.3 Healthy lifestyle:
Conducting a healthy lifestyle, including rejection of smoking, moderate use of alcohol, sufficient sleep, helps maintain health and reduces the need for dietary supplements.
6.4 Consultation with a nutritionist:
If it is difficult for you to make a balanced diet yourself, contact a nutritionist.
A nutritionist will help you develop an individual nutrition plan that takes into account your needs and features.
6.5 Regular medical examinations:
Regular medical examinations help to identify a deficiency of nutrients and other health problems at an early stage.
Preventive examinations at the doctor at least once a year.
Section 7: Conclusion
The use of dietary supplements is an individual solution that must be made consciously by weighing all risks and benefits. Do not belong to dietary supplements as a miraculous tool that can replace a healthy lifestyle and good nutrition. In most cases, a balanced diet and a healthy lifestyle are the best alternative to dietary supplements. Always consult a doctor before taking dietary supplements to avoid unwanted health consequences.