Overview of the best dietary supplements to maintain health

Part 1: Fundamentals of biologically active additives (dietary supplements)

What is dietary supplement?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. In other words, dietary supplements are not medicines, but food additives designed to replenish the deficiency of elements necessary for the body and maintain its normal functioning.

Classification of dietary supplements

Bad can be classified according to various signs, including the composition, purpose and form of release. The main categories include:

Nutricevtiki: A source of indispensable food substances (vitamins, minerals, amino acids, fatty acids, dietary fiber). Used for the prevention and correction of alimentary deficits, as well as to maintain the functions of the body within physiological norms.
Parafarmetzetics: They have a regulatory effect on various organs and systems of the body, have a soft therapeutic effect. Used for the prevention and auxiliary therapy of various diseases. Often contain plant extracts, probiotics, prebiotics and other biologically active substances.
Probiotics and prebiotics: They contain living microorganisms that have a beneficial effect on the intestinal microflora (probiotics), or substances that contribute to the growth and activity of these microorganisms (prebiotics).
Enzymes: Contain the enzymes necessary for digesting food and assimilation of nutrients.
Antioxidants: Contain substances that protect the body cells from damage by free radicals.
Adaptogens: Contain substances that increase the body’s resistance to various adverse environmental factors.

Legislative regulation of dietary supplements

In different countries, the legislation regulating the production and turnover of dietary supplements may vary significantly. In most countries, dietary supplements do not undergo such a strict test as drugs. However, they must comply with certain security and quality standards. It is important to familiarize yourself with local legislation before purchasing and using dietary supplements. In Russia, the BAD turnover is regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of the production and turnover of biologically active food additives (BADs).”

How to choose the right dietary supplement?

The choice of dietary supplements is a responsible process that requires attention and knowledge. It is recommended to follow the following recommendations:

Consultation with a doctor or nutriologist: Before you start taking any dietary supplement, you need to consult a doctor or a nutritionist. They will help to determine which additives you need, based on your state of health, lifestyle and body needs.
Study of the composition: Carefully study the composition of dietary supplements. Make sure that there are no components for which you may have an allergy or individual intolerance. Pay attention to the dosage of active substances.
The choice of a reliable manufacturer: Give preference for dietary supplements from well -known and trusted manufacturers who have a good reputation and comply with quality standards. Look for information about the manufacturer on the Internet, read the reviews of other consumers.
Availability of quality certificates: Check the availability of quality certificates confirming the safety and effectiveness of dietary supplements. In Russia, this is a certificate of state registration (SGR).
Output form: Choose a convenient dietary supplement for you (tablets, capsules, powder, liquid).
Price: The high price does not always mean high quality. Compare prices for similar dietary supplements from different manufacturers, taking into account the composition and dosage.
Reviews: Read the reviews of other consumers about dietary supplements, but remember that reviews can be subjective and not always reflect the real picture.

Possible risks and side effects

With improperly, dietary supplements can cause side effects and negatively affect health. It is important to observe the following precautions:

Do not exceed the recommended dosage: Exceeding the dosage can lead to undesirable side effects.
Do not combine dietary supplements with drugs without consulting a doctor: Some dietary supplements can interact with drugs by changing their effectiveness or increasing side effects.
Caution during pregnancy and breastfeeding: During pregnancy and breastfeeding, dietary supplements must be agreed with a doctor.
Individual intolerance: Some people may have individual intolerance to certain dietary supplements.
Side effects: If any side effects appear after taking dietary supplements, stop using it and consult a doctor.

Part 2: Vitamins and minerals

Vitamin D.

Functions: Vitamin D plays an important role in maintaining the health of bones and teeth, strengthening the immune system, regulating the level of calcium and phosphorus in the blood.
Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, increased susceptibility to infections.
Sources: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, cereals).
Bad: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.
Recommended dosage: Depends on the age, state of health and level of vitamin D in the blood. It is recommended to consult a doctor to determine the optimal dosage. Typically, adults are recommended 600-800 IU per day, but with a deficiency, the dosage can be increased to 2000-4000 IU or more under the supervision of a doctor.
Special comments: Vitamin D is fat -soluble, so it is better to take it with food containing fats. It is not recommended to exceed the recommended dosage, as this can lead to hypervitaminosis.

Vitamin C.

Functions: The antioxidant, participates in the synthesis of collagen, strengthens the immune system, promotes the healing of wounds.
Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, increased susceptibility to infections.
Sources: Citrus fruits, berries, pepper, broccoli, spinach.
Bad: Ascorbic acid, Ester-C (non-generated form of vitamin C).
Recommended dosage: 75 mg for women, 90 mg for men. With colds and other diseases, the dosage can be increased to 500-1000 mg per day.
Special comments: Vitamin C is water -soluble, so the excess is excreted from the body in the urine. However, high doses can cause stomach disorder.

B vitamins b

Functions: They participate in energy metabolism, support the health of the nervous system, and contribute to the formation of red blood cells.
Deficiency symptoms: Fatigue, weakness, irritability, insomnia, digestive problems, skin rashes.
Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, nuts.
Bad: A complex of B vitamins, separate vitamins B (B1, B2, B3, B5, B6, B7, B9, B12).
Recommended dosage: Depends on the specific vitamin of group B and the individual needs of the body. It is recommended to consult a doctor to determine the optimal dosage.
Special comments: Vitamin B12 is important for vegetarians and vegans, as it is mainly found in animal products. Vitamin B9 (folic acid) is important for pregnant women, as it is necessary for the normal development of the fetus.

Magnesium

Functions: Participates in more than 300 biochemical reactions in the body, supports the health of muscles and nerves, regulates blood sugar, and helps maintain normal blood pressure.
Deficiency symptoms: Muscle convulsions, fatigue, insomnia, irritability, headaches, constipation.
Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
Bad: Magnesium citrate, magnesium glycinate, magnesium oxide. Magnesium glycinate and citrate are better absorbed than magnesium oxide.
Recommended dosage: 310-420 mg per day.
Special comments: Magnesium can interact with some drugs. When taking large doses of magnesium, diarrhea may occur.

Calcium

Functions: It is necessary for the health of bones and teeth, is involved in blood coagulation, transmitting nerve impulses, muscle contraction.
Deficiency symptoms: Osteoporosis, muscle cramps, numbness of the limbs, weakness of nails.
Sources: Dairy products, green leafy vegetables, enriched products (juice, cereals).
Bad: Calcium carbonate, calcium citrate. Calcium citrate is better absorbed than calcium carbonate, especially in people with low acidity of the stomach.
Recommended dosage: 1000-1200 mg per day.
Special comments: Calcium is better absorbed with vitamin D. It is not recommended to take large doses of calcium at the same time, as this can lead to the formation of stones in the kidneys.

Zinc

Functions: Participates in immune function, wound healing, DNA synthesis and proteins, maintaining taste and smell.
Deficiency symptoms: Slow healing of wounds, hair loss, reduction of appetite, violation of taste and smell, increased susceptibility to infections.
Sources: Meat, seafood, nuts, seeds, legumes.
Bad: Zinc Picolinate, zinc citrate, zinc gluconate.
Recommended dosage: 8 mg for women, 11 mg for men.
Special comments: Zinc can interact with some drugs. When taking large doses of zinc may occur nausea, vomiting and diarrhea.

Iron

Functions: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood.
Deficiency symptoms: Fatigue, weakness, pallor of the skin, shortness of breath, headaches, dizziness.
Sources: Meat, poultry, fish, legumes, green leafy vegetables.
Bad: Iron fumarat, iron sulfate, iron gluconate. Iron Fumarat is better absorbed than iron sulfate.
Recommended dosage: 18 mg for women, 8 mg for men. Pregnant women need more iron.
Special comments: Iron can cause constipation. For better absorption of iron, it is recommended to take it with vitamin C. It is not recommended to take iron simultaneously with dairy products, coffee and tea, as they can worsen its absorption.

Part 3: Omega-3 fatty acids

What is omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for human health. They are not produced by the body, so they must come with food or in the form of dietary supplements. The main types of omega-3 fatty acids:

Eicosapentaena acid (EPA): It has an anti -inflammatory effect, supports the health of the heart and blood vessels, improves mood.
Docosahexaenic acid (DHA): It is necessary for the development and functioning of the brain, vision and the nervous system.
Alpha-linolenic acid (Alk): Vegetable omega-3, which can be transformed into EPK and DGK, but this process is not very effective.

The benefits of Omega-3

Omega-3 fatty acids have many useful properties:

Support the health of the heart and blood vessels: Reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure.
Improve the function of the brain: They support cognitive functions, improve memory and concentration, reduce the risk of developing the dementia and Alzheimer’s disease.
Have an anti -inflammatory effect: Reduce inflammation in the body, which can relieve symptoms of arthritis and other inflammatory diseases.
Support the eye of the eyes: It is necessary to maintain the health of the retina and prevent age -related macular degeneration.
Improve mood: They can help reduce the symptoms of depression and anxiety.
Support skin health: Moisturize the skin, reduce inflammation and irritation, protect against ultraviolet radiation.

Sources Omega-3

Fat fish: Losos, Tunas, Sardines, Skumbria, Selst.
Plant sources: Flaxseed, chia seeds, walnuts, soy oil.

Bades with Omega-3

Fish oil: Contains EPK and DGK. It is important to choose fish oil from reliable manufacturers who are cleaned from heavy metals and other pollutants.
Crill oil: Contains EPK and DGK, as well as antioxidant Astaxantin. Crill oil is better absorbed than fish oil.
Vegetarian sources: Algae oil (contains EPK and DGK), linseed oil (contains Alk).

Recommended dosage

The recommended dosage of Omega-3 depends on the individual needs of the body and the purpose of administration. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day. With cardiovascular diseases, dosage can be increased to 1000-2000 mg per day.

Special remarks

Omega-3 can dilute blood, so caution must be observed when taking anticoagulants.
When taking large doses of Omega-3, an disorder of the stomach may occur.
Fish oil can have a fish taste.

Part 4: Probiotics and Prebiotics

What are probiotics?

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on human health. They improve the composition of intestinal microflora, suppress the growth of pathogenic bacteria, strengthen the immune system and improve digestion. The most common types of probiotics:

Lactobacteria (lactobacillus): Contained in dairy products (yogurt, kefir), participate in the digestion of lactose, and strengthen the immune system.
Bifidobacteria (Bifidobacterium): They live in the large intestine, participate in the digestion of dietary fibers, and strengthen the immune system.
Saccharomyces boulardii: The type of yeast that helps with diarrhea associated with antibiotics.

What are prebiotics?

Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and serve as food for probiotics. They stimulate the growth and activity of beneficial bacteria in the intestines. The main types of prebiotics:

Inulin: Contained in chicory, Jerusalem artichoke, onion, and garlic.
Oligofructose: Contained in bananas, asparagus, wheat.
Resistant starch: Contained in chilled boiled potatoes, rice, legumes.

The benefits of probiotics and prebiotics

Improving digestion: The symptoms of bloating, constipation and diarrhea are relieved.
Strengthening the immune system: They stimulate antibodies production, increase resistance to infections.
Allergies risk reducing: They can help reduce the risk of allergic reactions in children.
Improving the absorption of nutrients: Contribute to the absorption of vitamins and minerals.
Support for the health of the skin: They can help with acne, eczema and other skin diseases.
Improving mood: Influence the production of neurotransmitters that regulate the mood.

Sources of probiotics and prebiotics

Probiotics: Yogurt, kefir, sauerkraut, kimchi, tea mushroom, Miso-Sup.
Prebiotics: Onions, garlic, bananas, asparagus, chicory, Jerusalem artichoke, oats, barley.

Bad with probiotics and prebiotics

Probiotic capsules: Contain various types of probiotics. It is important to choose dietary supplements with a high content of living bacteria and resistance to gastric acid.
Prebiotic powders: Contain inulin, oligofructosis or resistant starch.
Sinbiotics: Contain both probiotics and prebiotics.

Recommended dosage

The recommended dosage of probiotics depends on the type of probiotic and the individual needs of the body. It is usually recommended to use at least 1-10 billion Co (colony-forming units) per day.

Special remarks

Probiotics can cause gas formation and bloating at the beginning of the reception.
Probiotics should be stored in the refrigerator to maintain their viability.
When taking antibiotics, it is recommended to take probiotics a few hours after taking the antibiotic.

Part 5: Plant extracts and herbs

Room sa

Properties: Immunostimulating, anti -inflammatory, antivirus.
Application: Prevention and treatment of colds and influenza, strengthening immunity.
Forms: Extract, tincture, capsules.
Dosage: Depends on the shape and concentration of the extract.
Contraindications: Autoimmune diseases, allergies to plants of the Astro family.

Ginseng

Properties: Adaptogen, increases energy and endurance, improves cognitive functions, strengthens immunity.
Application: Fatigue, stress, decrease in performance, weakened immunity.
Forms: Extract, capsules, tablets, tea.
Dosage: Depends on the type of ginseng and the concentration of the extract.
Contraindications: Pregnancy, breastfeeding, high blood pressure, insomnia.

Milk thistle

Properties: Hepatoprotector, protects the liver from damage, contributes to the regeneration of liver cells.
Application: Liver diseases (hepatitis, cirrhosis), toxic liver damage.
Forms: Extract (silimarin), capsules, powder.
Dosage: Depends on the concentration of silimarin.
Contraindications: Allergy to plants of the Astrov family, pregnancy, breastfeeding.

Turmeric

Properties: Anti -inflammatory, antioxidant, anti -cancer.
Application: Inflammatory diseases (arthritis, colitis), cancer prevention, digestive improvement.
Forms: Powder, extract (curcumin), capsules.
Dosage: Depends on the concentration of curcumin.
Special comments: Kurkumin is poorly absorbed, so it is recommended to take it with piperin (contained in black pepper).

Green tea

Properties: Antioxidant, anti-cancer, improves the cardiovascular system, increases metabolism.
Application: Prevention of cancer, cardiovascular diseases, weight loss.
Forms: Tea, extract, capsules.
Dosage: Depends on the concentration of the extract.
Special comments: Contains caffeine.

Ginkgo biloba

Properties: Improves blood circulation in the brain, improves memory and concentration, antioxidant.
Application: Violation of memory, decreased concentration, noise in the ears, dizziness.
Forms: Extract, capsules, tablets.
Dosage: Depends on the concentration of the extract.
Contraindications: Pregnancy, breastfeeding, blood coagulation.

Valerian

Properties: Soothing, sleeping pills, reduces anxiety.
Application: Insomnia, anxiety, nervous tension.
Forms: Extract, tincture, tablets, tea.
Dosage: Depends on the shape and concentration of the extract.
Special comments: It can cause drowsiness.

Chamomile

Properties: Anti -inflammatory, soothing, antispasmodic.
Application: Inflammatory diseases, insomnia, anxiety, digestive disorder.
Forms: Tea, extract, tincture, capsules.
Dosage: Depends on the shape and concentration of the extract.
Contraindications: Allergy to plants of the Astrov family.

Part 6: Amino acids

L-carnitin

Functions: Participates in the transportation of fatty acids to mitochondria, where they are burned for energy.
Application: Increase in endurance, weight loss, improvement of heart function.
Forms: Capsules, tablets, liquid, powder.
Dosage: 500-2000 mg per day.
Special comments: It is better absorbed when taking food.

Creatine

Functions: Participates in energy metabolism in the muscles, increases strength and endurance.
Application: Increase in muscle mass, improvement of sports results.
Forms: Monogidrate creatine, creatine hydrochloride.
Dosage: 3-5 grams per day.
Special comments: It is important to drink enough water when taking creatine.

BCAA (amino acids with an extensive chain)

Composition: Laicin, isoleykin, Valin.
Functions: They participate in the synthesis of protein in the muscles, prevent muscle destruction, accelerate recovery after training.
Application: An increase in muscle mass, improvement of sports results, recovery after training.
Forms: Powder, capsules, tablets.
Dosage: 5-10 grams per day.
Special comments: It is recommended to be taken before, during and after training.

Glutamine

Functions: Participates in protein synthesis, strengthens the immune system, supports the intestinal health.
Application: Strengthening immunity, recovery after training, improving the health of the intestine.
Forms: Powder, capsules.
Dosage: 5-10 grams per day.

Part 7: Other useful dietary supplements

Coenzim Q10 (COQ10)

Functions: Participates in energy metabolism in cells, antioxidant.
Application: Maintaining the health of the heart and blood vessels, increasing energy, slowing down aging.
Forms: Capsules, tablets.
Dosage: 100-300 mg per day.
Special comments: It is recommended to take fats containing fats.

Alpha-lipoic acid (ala)

Functions: Antioxidant, participates in energy metabolism, improves insulin sensitivity.
Application: Maintaining the health of the nervous system, improving blood sugar, slowing down aging.
Forms: Capsules, tablets.
Dosage: 300-600 mg per day.

Melatonin

Functions: Regulates the cycle of sleep and wakefulness.
Application: Insomnia, sleep disturbance, adaptation to the change of time zones.
Forms: Tablets, capsules, spray.
Dosage: 0.5-5 mg before bedtime.
Special comments: It is not recommended to use for a long time without consulting a doctor.

Hyaluronic acid

Functions: Moisturizes the skin, supports joint health.
Application: Improving the condition of the skin, reducing joint pain.
Forms: Capsules, tablets, serum.
Dosage: Depends on the form and concentration.

Colenen

Functions: Supports the health of the skin, hair, nails, joints, bones.
Application: Improving the condition of the skin, reducing joint pain, strengthening bones.
Forms: Powder, capsules, tablets.
Dosage: Depends on the type of collagen.

D-mannose

Functions: Prevents the attachment of bacteria to the walls of the bladder.
Application: Prevention and treatment of cystitis.
Forms: Powder, capsules, tablets.
Dosage: Depends on the purpose of application.

Part 8: Final recommendations

The choice and use of dietary supplements is an individual process. It is important to remember that dietary supplement is not a replacement for good nutrition and a healthy lifestyle. They should be used as an addition to a balanced diet and regular physical exercises. Before taking any dietary supplement, it is necessary to consult a doctor or nutritionist in order to avoid possible side effects and interactions with drugs. You should also carefully study the composition and choose dietary supplements from reliable manufacturers. Be attentive to your health and make decisions consciously.