Bad: how to choose safe vitamins and minerals

Bad: how to choose safe vitamins and minerals

Section 1: What is dietary supplements and why are they popular?

Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs, but are designed to make up for the deficiency of the necessary trace elements, vitamins and other beneficial substances in the diet.

1.1. Definition and classification of dietary supplements:

Bad can be classified according to several signs:

• By composition:

  • Vitamin additives: Contain one or more vitamins (A, B, C, D, E, K, etc.).
  • Mineral additives: They contain one or more minerals (calcium, magnesium, iron, zinc, selenium, etc.).
  • Vitamin-mineral complexes: Combine vitamins and minerals in various proportions.
  • Plant additives: They contain extracts, powders or other forms of plant materials (ginseng, echinacea, chamomile, etc.).
  • Animal supplements: Contain substances of animal origin (fish oil, chondroitin, glucosamine, etc.).
  • Probiotic and prebiotic supplements: Contain useful bacteria or substances that stimulate their growth.
  • Amino acid additives: Contain separate amino acids or their complexes.
  • Additives containing polyunsaturated fatty acids (PNS): Omega-3, Omega-6, Omega-9.
  • Enzymes: Contain enzymes that contribute to digestion.
  • Different specialized additives: For athletes, for weight loss, to improve brain function, etc.

• By the form of release:

  • Tablets: A solid dosage form designed to swallow.
  • Capsules: Gelatin membranes containing powdered or liquid substances.
  • Powders: Chopped substances intended for dissolution in water or added to food.
  • Liquids: Solutions, syrups, emulsions intended for oral administration.
  • Chewing tablets and loafers: For resorption or chewing.

• By purpose:

  • General strengthening: To maintain general health and immunity.
  • Specialized: For specific purposes, such as improving the condition of the skin, hair, nails, support for the work of the heart, joints, etc.

1.2. Causes of the popularity of dietary supplements:

The popularity of dietary supplements is due to several factors:

• The desire for a healthy lifestyle: People are increasingly taking care of their health and strive to support it with the help of various means, including dietary supplements.
• Deterioration of power quality: Modern food often contains less beneficial substances than before, due to intensive agriculture, the use of pesticides and other factors.
• Filling a deficiency of trace elements: Many people experience a deficiency of certain vitamins and minerals due to the features of nutrition, lifestyle or health status.
• Marketing and commercials: Aggressive marketing and advertising of dietary supplements often promise incredible results, which attracts consumers.
• Accessibility: Bad can be purchased without a prescription in pharmacies, healthy food stores and via the Internet.
• Faith in nature: Many people consider dietary supplements safer and more natural than medicines.
• Self -medication: Sometimes people use dietary supplements to self -medicate various diseases, without seeing a doctor.

1.3. Legal regulation of dietary supplements:

In different countries, legal regulation of dietary supplements is different. In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts.

• Bad registration: Before entering the sale, dietary supplements must undergo state registration, which confirms their safety and compliance with the established requirements.
• Production requirements: The production of dietary supplements must comply with sanitary standards and rules.
• Dad marking: All the necessary information should indicate on the package of Bad: the composition, the method of application, contraindications, expiration date, etc.
• Quality control: State bodies carry out quality control of dietary supplements presented on the market.

Section 2: risks associated with the use of dietary supplements.

Despite the apparent safety, the use of dietary supplements may be associated with certain risks:

2.1. Unconfirmed effectiveness:

Many dietary supplements do not have a sufficient scientific evidence base confirming their effectiveness. The promises indicated on the packaging can be based on marketing tricks, and not on real clinical studies. Reception of such dietary supplements can be a waste of money.

2.2. Unsafe composition:

The composition of the dietary supplement can be unsafe for several reasons:

• The inaccuracy of the composition: Information on the package may not match the actual composition of the product.
• The presence of harmful impurities: Bades may contain harmful impurities, such as heavy metals, pesticides, microorganisms or other toxic substances.
• Inadmissible dosages: The dosages of vitamins and minerals in dietary supplements can exceed permissible norms, which can lead to an overdose and negative health consequences.
• The content of prohibited substances: Some dietary supplements, especially those that are positioned as means for losing weight or increasing sports results, may contain prohibited substances, such as stimulants, hormones or anabolic steroids.

2.3. Interaction with drugs:

Bades can interact with drugs by changing their effectiveness or increasing side effects. For example, St. John’s wort can reduce the effectiveness of some antidepressants and contraceptives. Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).

2.4. Side effects:

The use of dietary supplements can cause various side effects, such as:

• Digestive disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
• Headaches, dizziness, weakness.
• Sleep disorders.
• Increasing blood pressure.
• Disorders of the liver and kidneys.

2.5. Lack of quality control:

Despite the fact that dietary supplements must undergo state registration, quality control is not always sufficient. Many manufacturers do not comply with the established requirements, which leads to the emergence of low -quality and unsafe products on the market.

2.6. Fakes:

There are fakes on the market of dietary supplements that may contain dangerous substances for health. The purchase of dietary supplements in unreliable places, such as Internet sites or street merchants, increases the risk of buying a fake product.

2.7. Masks of serious diseases:

Reception of dietary supplements can mask the symptoms of serious diseases, which leads to late diagnosis and untimely treatment.

2.8. Psychological dependence:

Some people become psychologically dependent on dietary supplements, believing that they cannot function normally without their reception.

Section 3: How to choose safe and effective dietary supplements.

To minimize the risks associated with the use of dietary supplements, the following recommendations must be observed:

3.1. Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor. The doctor will conduct an examination, evaluate your health status and determine if you really need dietary supplements. It will also help to choose the right drugs and dosage, given your individual needs and possible contraindications.

3.2. The choice of a reliable manufacturer:

When choosing dietary supplements, preference should be given the products of well -known and respected manufacturers who have a good reputation in the market. Study information about the manufacturer, check the availability of quality and conformity certificates. Pay attention to consumer reviews.

3.3. Study of the composition:

Carefully study the composition of the dietary supplement. Make sure that there are no ingredients for which you are allergic or intolerance. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.

3.4. Checking dosage:

Pay attention to the dosage of vitamins and minerals. They should not exceed the recommended daily norms, unless this is recommended by a doctor. Avoid dietary supplements with high dosages, as this can lead to an overdose and negative consequences for health.

3.5. Assessment of the release form:

Choose a dietary supplement release form that is convenient for you to use. Tablets, capsules, powders and liquids have their advantages and disadvantages. Consider your individual preferences and body characteristics.

3.6. Acquisition in reliable places:

Bad only in reliable places, such as pharmacies, healthy food stores or official online stores of manufacturers. Avoid the purchase of dietary supplements from street merchants, on dubious Internet sites or through social networks.

3.7. Checking the expiration date:

Before buying a dietary supplement, be sure to check the expiration date. Do not use overdue products.

3.8. Study of marking:

Carefully study the marking of Bad. The following information should be indicated on the packaging:

• The name of the dietary supplement.
• Composition.
• Method of application and dose.
• Contraindications.
• Best before date.
• Storage conditions.
• Name and address of the manufacturer.
• The number of the certificate of state registration.

3.9. Price rating:

Too low the price of dietary supplements should cause suspicion. Perhaps this is a fake or a poor -quality product. Compare the prices of similar dietary supplements of different manufacturers.

3.10. Consumer reviews:

Read consumer reviews about the dietary supplement you plan to purchase. Pay attention to reviews about its effectiveness, safety and side effects. But do not blindly trust all reviews, as they can be subjective or custom.

3.11. Compliance with instructions for use:

Strictly follow the instructions for the use of dietary supplements. Do not exceed the recommended dosages and do not take dietary supplements longer than the recommended period.

3.12. Observation of the reaction of the body:

After the start of taking Bad, carefully observe the reaction of your body. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

3.13. Information of the doctor:

Tell your doctor about all the dietary supplements you take, especially if you take any drugs.

3.14. Critical attitude to advertising:

Critically treat dietary supplements. Do not believe the promises of instant healing or miraculous transformation. Remember that dietary supplements are not drugs and cannot replace full nutrition and a healthy lifestyle.

3.15. Alternative sources of vitamins and minerals:

Remember that the best source of vitamins and minerals is a balanced diet. Try to eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat meat and fish.

Section 4: Vitamins and minerals: role in the body and signs of deficiency.

In order to consciously approach the choice of vitamin and mineral additives, it is necessary to understand their role in the body and signs of deficiency.

4.1. Vitamins:

Vitamins are organic compounds necessary for the normal life of the body. They participate in many biochemical processes, regulate metabolism, support immunity and protect the cells from damage.

• Vitamin A (Retinol): It is necessary for vision, growth and development of cells, maintaining the health of the skin and mucous membranes.
  • Signs of deficiency: Chicken blindness, dry skin, visual impairment, frequent infections.
• B vitamins B: Participate in the energy exchange, work of the nervous system, bloodiness.
  • Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism, the work of the nervous system and the heart.
    • Signs of deficiency: Weakness, fatigue, irritability, memory impairment, polyneuritis.
  • Vitamin B2 (Riboflavin): Participates in energy metabolism, maintaining the health of the skin and mucous membranes.
    • Signs of deficiency: Cracks in the corners of the mouth, seizures, inflammation of the tongue, photophobia.
  • Vitamin B3 (Niacin): Participates in the energy exchange, the work of the nervous system and the digestive tract.
    • Signs of deficiency: Pellagra (dermatitis, diareia, dementia).
  • Vitamin B5 (pantotenic acid): Participates in energy metabolism, synthesis of hormones and cholesterol.
    • Signs of deficiency: Fatigue, headaches, insomnia, numbness of the limbs.
  • Vitamin B6 (Pyridoxin): Participates in the exchange of amino acids, the work of the nervous system and hematopoietic.
    • Signs of deficiency: Irritability, depression, insomnia, anemia, cramps.
  • Vitamin B7 (Biotin): Participates in the exchange of fats and carbohydrates, maintaining the health of the skin, hair and nails.
    • Signs of deficiency: Hair loss, dermatitis, fragility of nails.
  • Vitamin B9 (folic acid): It is necessary for hematopoiesis, synthesis of DNA and RNA, the normal development of the fetus during pregnancy.
    • Signs of deficiency: Anemia, weakness, fatigue, irritability, depression, congenital defects in the fetus.
  • Vitamin B12 (cobalamin): It is necessary for hematopoiesis, the work of the nervous system and the synthesis of DNA.
    • Signs of deficiency: Anemia, weakness, fatigue, numbness of the limbs, impaired memory, depression.
• Vitamin C (ascorbic acid): Participates in the synthesis of collagen, strengthening immunity, protecting cells from damage.
  • Signs of deficiency: Scurvy (bleeding gums, teeth loss, weakness, fatigue, slow healing of wounds).
• Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, maintaining the health of bones and teeth, and strengthening immunity.
  • Signs of deficiency: Racititis in children, osteomulation in adults, weakness, bone pain, frequent infections.
• Vitamin E (Tokoferol): Protects cells from damage, participates in the operation of the reproductive system, strengthens the immune system.
  • Signs of deficiency: Muscle weakness, visual impairment, infertility.
• Vitamin K (Phillokhinon): It is necessary for blood coagulation.
  • Signs of deficiency: Bleeding, bruises.

4.2. Minerals:

Minerals are inorganic substances necessary for the normal life of the body. They participate in many biochemical processes, regulate metabolism, support the health of bones, teeth, muscles and nervous system.

• Calcium: It is necessary for the health of bones and teeth, muscle and nervous system, blood coagulation.
  • Signs of deficiency: Osteoporosis, convulsions, numbness of the limbs, muscle weakness.
• Magnesium: Participates in the energy exchange, the work of muscles and the nervous system, the regulation of blood pressure.
  • Signs of deficiency: Muscle convulsions, fatigue, irritability, insomnia, a violation of heart rhythm.
• Iron: It is necessary for the formation of hemoglobin, the transfer of oxygen to tissue.
  • Signs of deficiency: Anemia, weakness, fatigue, pallor of the skin, dizziness, shortness of breath.
• Zinc: Participates in the work of the immune system, wound healing, DNA and RNA synthesis, maintaining the health of the skin, hair and nails.
  • Signs of deficiency: Reducing immunity, slow healing of wounds, hair loss, visual impairment, disturbance of taste and smell.
• Selenium: Protects cells from damage, participates in the thyroid gland, and strengthens the immune system.
  • Signs of deficiency: Reducing immunity, thyroid diseases, muscle weakness, cardiomyopathy.
• Iodine: It is necessary for the thyroid gland, the synthesis of hormones that regulate the metabolism.
  • Signs of deficiency: Goiter, hypothyroidism, mental retardation in children.
• Potassium: It is necessary for the work of muscles and the nervous system, the regulation of blood pressure, maintaining the water balance.
  • Signs of deficiency: Muscle weakness, cramps, heart rhythm, increased blood pressure.
• Phosphorus: It is necessary for the health of bones and teeth, energy metabolism, muscle work and nervous system.
  • Signs of deficiency: Muscle weakness, bone pain, fatigue.

Section 5: Bad for different age groups and conditions.

The need for vitamins and minerals changes depending on age, gender, physiological condition and lifestyle.

5.1. Bad for children:

Children need vitamins and minerals for growth and development. The most important vitamins and minerals for children:

• Vitamin D: It is necessary for the absorption of calcium and phosphorus, maintaining the health of bones and teeth.
• Calcium: It is necessary for the health of bones and teeth.
• Iron: It is necessary for the formation of hemoglobin, the transfer of oxygen to tissue.
• Vitamin C: Strengthens immunity.
• B vitamins B: Participate in energy exchange, the work of the nervous system.

Before giving a child any dietary supplements, it is necessary to consult a pediatrician.

5.2. Bad for pregnant women and lactating women:

Pregnant and lactating women need an increased amount of vitamins and minerals for the normal development of the fetus and maintaining the health of the mother. The most important vitamins and minerals for pregnant and lactating women:

• Folic acid: It is necessary to prevent congenital defects in the fetus.
• Iron: It is necessary to prevent anemia.
• Calcium: It is necessary for the health of the bones and teeth of the mother and fetus.
• Vitamin D: It is necessary for the absorption of calcium and phosphorus.
• Iodine: It is necessary for the thyroid gland of the mother and fetus.
• Omega-3 fatty acids: Necessary for the development of the brain and vision of the fetus.

The intake of dietary supplements during pregnancy and breastfeeding should be carried out only as prescribed by a doctor.

5.3. Bad for the elderly:

In older people, appetite often decreases and the absorption of nutrients is deteriorated, which leads to a deficiency of vitamins and minerals. The most important vitamins and minerals for the elderly:

• Vitamin D: It is necessary for the absorption of calcium and phosphorus, maintaining the health of bones and muscles.
• Calcium: It is necessary for the health of bones.
• Vitamin B12: It is necessary for the work of the nervous system and hematopoiesis.
• Vitamin C: Strengthens immunity.
• Zinc: Participates in the work of the immune system, healing of wounds.

Before taking dietary supplements, older people need to consult a doctor.

5.4. Bad for athletes:

Athletes need an increased amount of vitamins and minerals to maintain high physical activity and recovery after training. The most important vitamins and minerals for athletes:

• B vitamins B: Participate in energy exchange.
• Vitamin C: Strengthens the immunity, protects the cells from damage.
• Vitamin E: Protects cells from damage.
• Calcium: It is necessary for the health of bones and muscles.
• Magnesium: Participates in the work of muscles and nervous system.
• Iron: It is necessary for the formation of hemoglobin, the transfer of oxygen to tissue.
• Zinc: Participates in the work of the immune system, healing of wounds.
• Creatine: Increases muscle strength and endurance.
• Protein: It is necessary for the growth and restoration of muscles.
• Amino acids: Necessary for growth and restoration of muscles.

When choosing dietary supplements for athletes, it is necessary to take into account the sport, intensity of training and individual needs of the body.

5.5. Dietary supplements for vegetarians and vegans:

Vegetarians and vegans may experience a deficiency of some vitamins and minerals contained in animal products. The most important vitamins and minerals for vegetarians and vegans:

• Vitamin B12: Contained only in animal products.
• Iron: Contained in plant products, but is worse absorbed than iron from animal products.
• Calcium: Contained in plant products, but can be worse learned.
• Vitamin D: You can get from plant products enriched with vitamin D, or from additives.
• Omega-3 fatty acids: You can get from linen oil, chia seeds, walnuts or algae -based additives.
• Zinc: Contained in plant products, but can be worse learned.

Vegetarians and vegans are recommended to regularly take tests for vitamins and minerals and take dietary supplements as prescribed by a doctor.

Section 6: Vitamins and mineral tests: when and why take them.

Vitamins and mineral tests help determine if you have a deficiency or excess of any substances in the body.

6.1. Indications for testing:

It is recommended to take tests for vitamins and minerals in the following cases:

• In the presence of symptoms of deficiency of vitamins and minerals: Weakness, fatigue, irritability, hair loss, fragility of nails, frequent infections, etc.
• In the presence of chronic diseases: Diseases of the gastrointestinal tract, kidneys, liver, thyroid gland, diabetes, etc.
• During pregnancy and breastfeeding.
• With vegetarian and vegan nutrition.
• When playing sports.
• When taking drugs that can affect the absorption of vitamins and minerals.
• If an overdose of vitamins and minerals is suspected.
• For preventive purposes, especially in the autumn-winter period.

6.2. What tests can be passed:

There are various tests for vitamins and minerals. The most common:

• Blood test: Determines the level of vitamins and minerals in the blood.
• Urine analysis: Determines the level of vitamins and minerals displayed in the urine.
• Hair analysis: Determines the level of minerals in the hair.

The doctor will help you determine which tests must be taken in your case.

6.3. How to prepare for testing:

Preparations for passing tests for vitamins and minerals can vary depending on a specific analysis. It is usually recommended:

• Drive blood on an empty stomach (after 8-12 hours of starvation).
• Avoid taking vitamins and minerals a few days before the tests (if this does not contradict the doctor’s prescription).
• Observe the usual diet on the eve of the tests.
• Avoid physical activity on the eve of the tests.
• Tell the doctor about all the drugs you take.

6.4. Interpretation of test results:

The interpretation of the results of the analysis should be carried out by a doctor. He will evaluate the results of the tests in conjunction with your symptoms, anamnesis and examination data and determine if you have a shortage or excess of any vitamins and minerals.

6.5. Correction of a deficiency of vitamins and minerals:

If the tests showed a deficiency of any vitamins and minerals, the doctor may prescribe a dietary supplement or drugs to you. He can also recommend changing diet and lifestyle.

Section 7: Myths and errors about dietary supplements.

There are many myths and misconceptions about dietary supplements that can mislead consumers.

7.1. Myth: Bades are absolutely safe.

Reality: dietary supplements can be unsafe if they are taken without consulting a doctor, in large doses or in the presence of contraindications. They can cause side effects and interact with drugs.

7.2. Myth: dietary supplements can replace good nutrition.

Reality: dietary supplements cannot replace good nutrition. They are only an addition to the diet and do not contain all the necessary nutrients that can be obtained from various foods.

7.3. Myth: Bada treats diseases.

Reality: dietary supplements are not medicines and do not treat diseases. They can only maintain health and make up for a deficiency of nutrients.

7.4. Myth: The larger the dose of vitamins, the better.

Reality: taking vitamins in large doses can be dangerous to health and lead to an overdose. It is necessary to observe the recommended dosages indicated on the packaging or prescribed by the doctor.

7.5. Myth: All dietary supplements are equally effective.

Reality: the effectiveness of dietary supplements depends on their composition, quality, manufacturer and individual characteristics of the body. Not all dietary supplements are equally effective, and some of them can be useless.

7.6. Myth: Natural dietary supplements are always better than synthetic.

Reality: Natural dietary supplements are not always better than synthetic. Synthetic vitamins and minerals are often identical to natural in their structure and effectiveness. It is important to choose high -quality dietary supplements, regardless of their origin.

7.7. Myth: Bades have no side effects.

Reality: dietary supplements can cause side effects, especially when taking large doses or in the presence of individual intolerance.

7.8. Myth: If the dietary supplement is sold in a pharmacy, then it is safe.

Reality: the presence of a dietary supplement in a pharmacy does not guarantee its safety and effectiveness. It is important to choose dietary supplements of trusted manufacturers and consult a doctor before taking them.

7.9. Myth: Dietary supplements do not interact with drugs.

Reality: dietary supplements can interact with drugs by changing their effectiveness or increasing side effects. It is necessary to inform the doctor about all the dietary supplements that you take, especially if you take any drugs.

7.10. Myth: Bads help to lose weight without a diet and physical exercises.

Reality: dietary supplements are not a magical tool for weight loss. They can only support the process of losing weight, but do not replace diet and physical exercises.

Section 8: Alternative ways of obtaining vitamins and minerals.

Remember that the best way to produce vitamins and minerals is a balanced diet.

8.1. Balanced nutrition:

Try to eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat meat, fish, dairy products, legumes and nuts.

8.2. Enriched products:

Use products enriched with vitamins and minerals, such as milk, yogurt, cereals, bread.

8.3. Proper cooking:

Correct food correctly to preserve the maximum of vitamins and minerals. Avoid prolonged heat treatment, frying and cooking in a large amount of water.

8.4. Seasonal products:

Use seasonal products, as they contain more vitamins and minerals than products grown in greenhouses or imported from other countries.

8.5. Healthy lifestyle:

Lead a healthy lifestyle that includes regular physical exercises, sufficient sleep, lack of bad habits and stress management.

Section 9: Conclusion.

The choice of dietary supplements is a responsible step that requires an attentive approach and consultation with a specialist. Remember possible risks and follow the recommendations to make the right choice and maintain your health.