Overview of the best dietary supplements for health

Overview of the best dietary supplements for health: detailed analysis and recommendations

Section 1: Fundamentals of dietary supplements and their role in maintaining health

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. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. Their task is to maintain the physiological functions of the body, increase resistance to adverse environmental factors, optimization of metabolism and replenishment of deficiency of the necessary nutrients.

1.1. Classification of dietary supplements:

Bades are classified according to various criteria, including the composition, form of release and orientation of the action.

• By composition:

  • Nutricevtiki: Sources of vitamins, minerals, amino acids, fatty acids and other essential substances.
  • Parafarmetzetics: They have a mild pharmacological effect, support the functions of organs and systems of the body, increase resistance to disease. Often contain plant extracts, beekeeping products and other natural components.
  • Probiotics and prebiotics: They contain living microorganisms that favorably affect the intestinal microflora, or substances stimulating their growth.

• By the form of release:

  • Tablets: Convenient in use, the dosage is easily controlled.
  • Capsules: They mask the taste and smell, provide protection of active substances from the effects of gastric juice.
  • Powders: Easily dissolve in water or other drinks, allow you to individually select a dosage.
  • Liquids (drops, syrups): Suitable for children and people who have difficulty swallowing.
  • Bats, chewing sweets: Convenient for a snack and enrichment of the diet.

• By the orientation of the action:

  • For immunity: Contain vitamin C, vitamin D, zinc, echinacea and other immunomodulating substances.
  • For the cardiovascular system: Contain omega-3 fatty acids, coenzyme Q10, potassium, magnesium.
  • For digestion: They contain probiotics, prebiotics, enzymes, plant extracts that improve digestion.
  • For the nervous system: Contain vitamins of group B, magnesium, glycine, valerian extracts and other components that soothe the nervous system.
  • For joints and bones: Contain glucosamine, chondroitin, calcium, vitamin D.
  • For beauty (skin, hair, nails): Contain collagen, hyaluronic acid, vitamins of group B, zinc, selenium.
  • For energy and tone: Contain ginseng, eleutherococcus, guarana, B vitamins B.
  • For vision: Contain lutein, zeaxantin, vitamin A, zinc.
  • For weight loss: They contain fiber, chrome, green tea extract, substances that suppress appetite. (Should be used with caution and under the supervision of a doctor).

1.2. Principles of choosing high -quality dietary supplements:

The choice of high -quality dietary supplements is a key factor to achieve the desired effect and minimize risks.

• Reputation manufacturer: Give preference to well -known and trusted manufacturers with positive reviews and quality certificates (GMP, ISO).
• Composition: Carefully study the composition. Make sure that the dietary supplement contains the components you need in sufficient quantities. Pay attention to the form of substances (for example, magnesium citrate is better absorbed than magnesium oxide). Check the presence of allergens and other undesirable ingredients.
• Certificates: The presence of certificates of conformity (for example, EAC) confirms the safety and quality of the product.
• Reviews: Read the reviews of other consumers. However, it should be remembered that reviews can be subjective and do not always reflect the real effect of the product.
• Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have chronic diseases or take other medicines. The doctor will help to determine which dietary supplements you really need, and choose the optimal dosage.
• Output form: Choose a form of release that is convenient for you to use.
• Price: High price does not always guarantee high quality. Compare prices for similar products from different manufacturers. Too low price may indicate low quality or fake.
• Package: The packaging should be sealed and protect the product from the effects of light, moisture and other environmental factors. The packaging should indicate complete information about the product, including the composition, dosage, method of use, shelf life and storage conditions.

1.3. Possible risks and side effects:

Despite the fact that dietary supplements are not medicines, they can cause side effects and interact with drugs.

• Allergic reactions: Bades may contain allergens such as lactose, gluten, soy, nuts and others.
• Side effects: Some dietary supplements can cause side effects such as nausea, diarrhea, constipation, headache and others.
• Interaction with drugs: Bades can interact with medicines by changing their effectiveness or increasing side effects. For example, St. John’s wort can reduce the effectiveness of some antidepressants and contraceptives.
• Overdose: If the recommended dose of dietary supplements can occur, symptoms of an overdose, such as nausea, vomiting, diarrhea and others, may occur. Some vitamins (for example, vitamin A and vitamin D) can accumulate in the body and cause toxic effects with prolonged use in large doses.
• Poor products: On the market there may be fakes of dietary supplements containing harmful substances or not containing the declared components.

Important! If any side effects appear after taking the dietary supplements, stop taking it and consult a doctor.

Section 2: Review of the best dietary supplements in the direction of action

This section presents an overview of the most popular and effective dietary supplements to maintain health grouped in the direction of action.

2.1. Dad for immunity:

• Vitamin C (ascorbic acid): A powerful antioxidant is involved in the synthesis of collagen, strengthens the immune system, increases resistance to infections. Recommended dose: 500-1000 mg per day. Choose forms with slow release for a longer action.
• Vitamin D (cholegalciferol): It is important for the health of bones, the immune system, the nervous system and muscles. It is synthesized in the skin under the influence of sunlight, but in most regions of Russia it is recommended to take vitamin D in the form of an additive, especially in winter. Recommended dose: 1000-5000 IU per day (depending on the level of vitamin D in the blood). Be sure to consult a doctor to determine the optimal dose.
• Zinc: Participates in the work of the immune system, wound healing, DNA synthesis and proteins. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections. Recommended dose: 15-30 mg per day. It is better absorbed in the form of citrate or picoline.
• SOUTINATEA: Plant immunomodulator stimulates the activity of immune cells, increases resistance to colds. Available in various forms (drops, tablets, capsules). It is not recommended to be taken for a long time (more than 8 weeks).
• Propolis: The beekeeping product with antibacterial, antiviral and anti -inflammatory properties. It is used to strengthen immunity and prevention of colds. Available in various forms (tincture, spray, capsules).
• Selenium: The antioxidant, participates in the operation of the immune system, protects the cells from damage. Recommended dose: 55-200 mcg per day. Dose exceeding can be toxic.
• Black Buzina (Sambucus Nigra): Buzina extract has antiviral properties and can reduce the duration and severity of colds and influenza.

2.2. Bad for the cardiovascular system:

• Omega-3 fatty acids (EPK and DGK): Polyunsaturated fatty acids necessary for the health of the heart and blood vessels. Reduce the level of triglycerides, improve vascular elasticity, have anti -inflammatory effects. Recommended dose: 1-3 grams of EPK and DGK per day. Choose products obtained from wild fish, and not from aquaculture.
• Coenzim Q10 (COQ10): The antioxidant, participates in the production of energy in cells, improves heart function, reduces blood pressure. Recommended dose: 100-300 mg per day. Especially useful for people taking statins (drugs to reduce cholesterol).
• Magnesium: Participates in the regulation of blood pressure, heart rhythm and blood sugar. Magnesium deficiency can lead to the development of cardiovascular diseases. Recommended dose: 200-400 mg per day. Citrate, glycine and magnesium taurat are better absorbed.
• Potassium: It is important for the regulation of blood pressure and heart rhythm. Potassium deficiency can lead to an increase in blood pressure and the development of arrhythmia. Recommended dose: 3500-4700 mg per day (should be obtained mainly from food). When taking potassium additives, you need to control a doctor.
• Garlic: Contains allicin, a substance with antioxidant, antibacterial and antihypertensive properties. Reduces cholesterol and blood pressure. Available in various forms (extract, capsules, powder).
• Red yeast rice: Contains Monacoline K, a substance with the properties of statin (reduces cholesterol). It should be used with caution and under the control of a doctor, as it can cause side effects similar to statins.
• Hawthorn: A plant drug, improves heart function, reduces blood pressure, soothes the nervous system.

2.3. Diet for digestion:

• Probiotics: They contain living microorganisms that favorably affect the intestinal microflora. Improve digestion, strengthen the immune system, reduce the risk of dysbiosis. Choose products containing various bacteria strains (for example, Lactobacillus and Bifidobacterium).
• Prebiotics: Substances that stimulate the growth of beneficial bacteria in the intestines. These include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
• Digestive enzymes: They help to break down food and improve its absorption. Useful in case of deficiency of their own enzymes caused by age, diseases or malnutrition. These include amylase (splitting carbohydrates), protease (splitting proteins) and lipase (splitting fats).
• Fiber: Insoluble fibers (for example, cellulose) improve intestinal motility and prevent constipation. Soluble fibers (for example, pectin, guar) reduce the level of cholesterol and blood sugar.
• Peppermint: Calms the gastrointestinal tract, relieves spasms and bloating. Available in various forms (tea, capsules, oil).
• Ginger: Reduces nausea, improves digestion, has anti -inflammatory properties.
• Artichoke: Improves the function of the liver and gall bladder, helps to remove toxins.

2.4. Bad for the nervous system:

• B vitamins B: Important for the work of the nervous system, participate in the production of energy, improve mood and memory. B vitamins deficiency can lead to irritability, fatigue, insomnia and depression. It is recommended to take a complex of B vitamins B.
• Magnesium: Soothes the nervous system, reduces anxiety and stress, improves sleep.
• L-theanine: The amino acid contained in green tea has a relaxing effect, improves concentration.
• Glycine: Amino acid, improves sleep, reduces anxiety, improves memory.
• Valerian: A vegetable drug has a calming and sleeping pill.
• Melissa: The plant drug, soothes the nervous system, improves sleep.
• 5-HTP (5-hydroxyryptophan): Amino acid is converted into serotonin, neurotransmitter, which regulates mood, sleep and appetite. It should be used with caution and under the control of a doctor.
• Same (s-adenosylmetionine): The natural connection involved in the metabolism and the functioning of neurotransmitters. Used to maintain the mood and health of the joints. It should be used under the supervision of a doctor.

2.5. Dietrs for joints and bones:

• Glucosamine: Participates in the formation of cartilage, reduces pain and inflammation in the joints.
• Chondroitin: Participates in the formation of cartilaginous tissue, holds water in cartilage, improves its shock absorption properties.
• MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the formation of cartilaginous tissue has anti -inflammatory properties.
• Collagen: The main protein of connective tissue supports the structure of bones, joints and skin. It is recommended to take a hydrolyzed collagen for better absorption.
• Calcium: It is important for the health of bones, participates in the transmission of nerve impulses and muscle contraction. It is recommended to take calcium with vitamin D for better absorption.
• Vitamin D: It is necessary for the absorption of calcium and bone health.
• Vitamin K2 (Menahinon): Calcium helps to go to the bones, and not be deposited in soft tissues and arteries.
• Hyaluronic acid: Holds water in cartilage, improves its cushioning properties and lubrication of the joints.

2.6. Bad for beauty (skin, hair, nails):

• Collagen: Supports skin elasticity, strengthens hair and nails.
• Hyaluronic acid: Moisturizes the skin, makes it more elastic and elastic.
• Vitamin C: The antioxidant, participates in the synthesis of collagen, protects the skin from damage.
• Vitamin E: The antioxidant, protects the skin from damage, moisturizes it.
• Biotin (Vitamin B7): It is important for the health of hair and nails, strengthens it, prevents hair loss.
• Zinc: Participates in the synthesis of keratin, the main protein of hair and nails, regulates the functioning of the sebaceous glands.
• Selenium: The antioxidant, protects the skin from damage, strengthens hair and nails.
• Omega-3 fatty acids: Improve the condition of the skin, hair and nails, have anti -inflammatory properties.
• Coenzim q10: Antioxidant, protects the skin from damage, improves its elasticity.

2.7. Bad for energy and tone:

• Ginseng: Adaptogen, increases stress resistance, improves mental and physical performance.
• Eleutherococcus: Adaptogen, increases stress resistance, improves immunity.
• Guarana: Contains caffeine, stimulates the nervous system, increases the energy and concentration of attention. It should be used with caution due to high caffeine content.
• L-Carnitin: Amino acid, participates in the transport of fatty acids in mitochondria, where they are used to produce energy. Improves physical performance and endurance.
• Coenzim q10: Participates in the production of energy in cells, improves physical performance.
• B vitamins B: Participate in the production of energy, improve mood and memory.
• Iron: It is necessary for the transport of oxygen in the tissue. Iron deficiency can lead to fatigue, weakness and reduction in performance.

2.8. Bad for vision:

• Lutein and Zeaxanthin: Carotinoids protect the retina from damage, reduce the risk of developing age -related macular degeneration (VMD) and cataracts.
• Vitamin A: It is necessary for vision, participates in the formation of rhodopsin (visual pigment).
• Vitamin C: Antioxidant, protects the eyes from damage.
• Vitamin E: Antioxidant, protects the eyes from damage.
• Zinc: It is necessary for the work of enzymes involved in vision.
• Omega-3 fatty acids: Improve the function of the lacrimal glands, prevent dry eyes.
• Blueberry: Contains anti -oxidants that improve vision in the dark.

2.9. Dietary dietary supplements (should be used with caution and under the supervision of a doctor):

• Fiber: Increases a feeling of satiety, reduces appetite, improves intestinal motility.
• Chromium: Regulates blood sugar, reduces craving for sweets.
• Green tea extract: Contains antioxidants, accelerates metabolism, promotes fat burning. It should be used with caution due to caffeine content.
• CLA (conjugated linoleic acid): It can contribute to burning fat and increase muscle mass.
• L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy. Improves physical performance and endurance.
• Guarana: Contains caffeine, stimulates the nervous system, increases the energy and concentration of attention. It should be used with caution due to high caffeine content.

Important! Dietary dietary supplements are not a miracle tool and will not replace healthy nutrition and physical exercises. Before taking any dietary supplement for weight loss, you need to consult a doctor. Many of these additives can have serious side effects.

Section 3: Rules for receiving dietary supplements and recommendations

3.1. Basic rules for admission of dietary supplements:

• Observe the dosage: Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dose, as this can lead to side effects.
• Take dietary supplements with food or after eating: Most dietary supplements are better absorbed when eating or after eating.
• Donate dietary supplements with a sufficient amount of water: Water is necessary for the absorption and transportation of nutrients.
• Do not take dietary supplements simultaneously with medicines: Some dietary supplements can interact with medicines by changing their effectiveness or increasing side effects. Before you get a dietary supplement, consult a doctor, especially if you take other medicines.
• Do not take dietary supplements on an empty stomach: Some dietary supplements can cause irritation of the gastrointestinal tract when accepting on an empty stomach.
• Do not take dietary supplements before bedtime: Some dietary supplements containing caffeine or other stimulants can violate sleep.
• Keep dietary supplements in a dry, cool place inaccessible to children: Incorrect storage can lead to a decrease in the efficiency or damage to the product.
• Pay attention to the expiration date: Do not take dietary supplements with an expired shelf life.
• Stop taking dietary supplement when side effects appear: If you have any side effects after taking Bad, stop taking it and consult a doctor.
• Do not take a few dietary supplements at the same time without consulting a doctor: The combination of several dietary supplements can be unsafe and lead to undesirable consequences.

3.2. Recommendations for the selection and use of dietary supplements:

• Determine your needs: Before you start taking dietary supplements, determine what health problems you want to solve or what kind of nutrient deficits you want to make up for.
• Consult a doctor or nutritionist: A doctor or nutritionist will help you determine which dietary supplements you really need, and choose the optimal dosage.
• Choose quality products from trusted manufacturers: Give preference to well -known and trusted manufacturers with positive reviews and quality certificates.
• Carefully study the composition: Make sure that the dietary supplement contains the components you need in sufficient quantities. Pay attention to the form of substances and the presence of allergens.
• Do not rely only on dietary supplements: Bades are an addition to a healthy lifestyle, and not replacing it. Balanced nutrition, regular physical exercises and sufficient sleep is the basis of health.
• Be realistic: Bades are not a miracle tool and do not give instantic results. To achieve the desired effect, time and compliance with recommendations are required.
• Follow your condition: During the reception of dietary supplements, carefully monitor your condition and mark any changes.
• Feel free to ask questions: If you have any questions about the admission of dietary supplements, consult a doctor, pharmacist or nutritionist.

3.3. Special cases and warnings:

• Pregnancy and breastfeeding: During pregnancy and breastfeeding, intake should be especially careful and agreed with a doctor. Some dietary supplements can be dangerous for the development of the fetus or child.
• Childhood: Dietary supplements should be given only as prescribed by the doctor and in strict accordance with the recommended dosage.
• Chronic diseases: In the presence of chronic diseases, the intake of dietary supplements can be contraindicated or required to be special caution. Be sure to consult a doctor before taking a dietary supplement.
• Medication: Some dietary supplements can interact with medicines by changing their effectiveness or increasing side effects. Be sure to inform the doctor about all the dietary supplements that you accept.
• Allergic reactions: When an allergic reaction to dietary supplements appears, stop taking it and consult a doctor.

This review is extensive information about various dietary supplements, their properties and use. Remember that before taking any dietary supplements, a consultation with a doctor is needed.