Chapter 1: Understanding of dietary supplements: what is it and why are they needed?
The dietary supplements, or biologically active additives, are concentrated sources of food substances, such as vitamins, minerals, amino acids, herbs and other components of plant or animal origin. They are designed to supplement the diet and improve the general state of health. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They serve to maintain the body, prevent the deficiency of nutrients and, possibly, improve certain aspects of health.
1.1. History and evolution of dietary supplements:
The history of the use of natural substances to maintain health is rooted in ancient times. Herbs, roots and other natural resources have been used in traditional medicine of various crops over the centuries. Modern dietary supplements, in the form in which we know them today, began to appear in the 20th century, with the development of the science of nutrition and the ability to distinguish and concentrate individual nutrients.
Initially, dietary supplements were intended to solve specific problems of a nutrient deficiency, for example, vitamin C during scurvy or vitamin D with rickets. However, over time, the scope of dietary supplements has expanded, and they began to be used to solve a wide range of problems, from improving immunity and increasing energy to maintaining the health of the heart and improving cognitive functions.
1.2. Regulation of dietary supplements in Russia and the world:
The regulation of dietary supplements varies significantly in different countries. In Russia, dietary supplements are subject to state registration, which confirms their compliance with sanitary and epidemiological requirements and safety requirements. However, unlike drugs, dietary supplements do not go through clinical trials confirming their effectiveness.
In the USA, dietary supplements are regulated as food, and not as medicines, which means that manufacturers are not required to receive FDA approval (Food and Drug Administration) before the production of the product on the market. However, the FDA can take measures against manufacturers who make false or misleading statements about their products.
In the European Union, the regulation of dietary supplements is within the competence of individual member countries, but there are general directives regarding security and labeling.
It is important to understand that the lack of strict regulation means that the responsibility for the choice of high -quality and safe dietary supplements is largely on the consumer.
1.3. Classification of dietary supplements:
Bad can be classified according to various criteria:
- By composition:
- Vitamin complexes: contain one or more vitamins.
- Mineral complexes: contain one or more minerals.
- Vitamin-mineral complexes: contain a combination of vitamins and minerals.
- Herbal additives: contain extracts of herbs and other plants.
- Probiotics and prebiotics: contain living microorganisms or substances that contribute to the growth of beneficial bacteria in the intestines.
- Amino acids: contain separate amino acids or amino acid complexes.
- Fatty acids: contain omega-3, omega-6 and other fatty acids.
- Enzymes: contain enzymes that improve digestion.
- Dietary supplements for sports nutrition: contain substances aimed at improving sports results.
- By the form of release:
- Tablets
- Capsules
- Powders
- Liquids (syrups, solutions)
- Jelly Bean
- For functional purpose:
- To strengthen immunity
- To improve digestion
- To maintain heart health
- To improve cognitive functions
- To improve the condition of the skin, hair and nails
- To increase energy and reduce fatigue
- To maintain joint health
1.4. Who needs dietary supplements:
Bades can be useful for various categories of people:
- People with a shortage of nutrients: For example, people with insufficient consumption of fruits and vegetables, people with diseases that violate the absorption of nutrients, or people taking medications that affect the absorption of nutrients.
- Vegetarians and vegans: They may need additional sources of vitamin B12, iron, calcium and other nutrients, which are mainly contained in animal products.
- Pregnant and lactating women: They need an increased amount of folic acid, iron, calcium and other nutrients.
- Elderly people: They may experience a decrease in appetite and deterioration in the absorption of nutrients.
- Athletes and people leading an active lifestyle: They may need additional sources of energy and nutrients for recovery after training.
- People living in environmentally unfavorable areas: They may need additional antioxidants and other substances that protect the body from the harmful effects of the environment.
- People experiencing stress: They may need additional vitamins of group B and magnesium to maintain the nervous system.
Chapter 2: How to choose dietary supplement: selection and warning criteria
The choice of dietary supplements is a responsible process that requires an attentive approach. It is important to consider many factors to choose a product that will not only be effective, but also safe for your health.
2.1. Definition of needs:
The first step is to determine why you need dietary supplements. Ask yourself the following questions:
- What goals do you pursue when taking dietary supplements? (For example, improve immunity, increase energy, improve skin condition).
- What are your existing health problems? (For example, a deficiency of any vitamins or minerals).
- What lifestyle do you lead? (For example, active, sedentary, vegetarian).
- What medications do you take?
The answers to these questions will help you determine what specific nutrients you need and which dietary supplements can be most useful.
2.2. Studying the composition of the dietary supplement:
Carefully study the composition of the dietary supplement indicated on the packaging. Pay attention to the following points:
- Active ingredients: Check if the dietary supplement contains those ingredients that, as you know, are useful to achieve your goals.
- Dosage: Make sure that the dosage of active ingredients corresponds to the recommended consumption standards. Too high doses can be not only ineffective, but also dangerous.
- Excipients: Pay attention to the presence of excipients, such as dyes, flavors, preservatives and fillers. If you have an allergy or intolerance to any substances, make sure that they are not contained in the dietary supplement.
- Form of ingredients: Some ingredients are better absorbed in certain forms. For example, vitamin B12 is better absorbed in the form of methylcobalamin, and magnesium is in the form of citrate or glycinite.
- The presence of standardized extracts: For herbal additives, it is important that the extracts are standardized in terms of the content of active substances. This guarantees that each batch of the product contains the same amount of active ingredients.
2.3. The selection of the manufacturer:
Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Pay attention to the following factors:
- Certification: Check if the manufacturer has certificates of compliance with international quality standards, such as GMP (good manufactoring practice).
- Reviews: Read reviews about the manufacturer’s products on independent sites and forums.
- Transparency: Reliable manufacturers provide complete information about their products, including the composition, dosage, recommendations for use and precautions.
- Production capacity: Find out where the dietary supplement is produced. Production in countries with a high level of quality control, such as the USA, Canada, Europe and Australia, is usually a good sign.
- The presence of your own research: Some manufacturers conduct their own research on their products to confirm its effectiveness and safety.
2.4. Checking the availability of a registration certificate:
In Russia, all dietary supplements must have a state registration certificate (SGR). The presence of the SGR confirms that the dietary supplement has passed the sanitary and epidemiological examination and meets safety requirements. You can check the presence of SGR on the Rospotrebnadzor website.
2.5. Consultation with a doctor:
Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases, you take medicines or pregnant/breastfeed. The doctor will be able to evaluate your individual needs and recommend a suitable dietary supplement, as well as exclude possible contraindications and interactions with drugs.
2.6. Avoid fraudulent schemes and unreasonable promises:
Be careful with dietary supplements who promise miraculous healing from illness or rapid weight loss without effort. Such statements are often a sign of fraud. Do not believe the advertisement that uses pseudo -scientific terms and has no scientific justification.
2.7. Price analysis:
The price of dietary supplements is not always an indicator of its quality. However, too low the price may indicate the use of poor -quality raw materials or violation of production technology. Compare the prices of similar products from different manufacturers to choose the optimal price ratio.
2.8. Particular attention to herbal additives:
Herbal additives can interact with drugs and cause side effects. Therefore, before taking the grass additive, be sure to consult a doctor, especially if you take medications for pressure, heart disease, diabetes or other chronic diseases.
2.9. Proper storage of dietary supplements:
Keep dietary supplements in accordance with the manufacturer’s instructions, in a cool, dry and inaccessible place for children. Do not use dietary supplements with an expired shelf life.
2.10. 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, such as allergic reactions, digestive disorders or other unpleasant symptoms, stop taking dietary supplements and consult a doctor.
Chapter 3: The most popular dietary supplements and their use
There are a huge number of dietary supplements, each of which has its own characteristics and is designed to solve certain problems. Consider some of the most popular dietary supplements and their use.
3.1. Vitamin D:
Vitamin D plays an important role in maintaining the health of bones, the immune system and the general state of the body. It helps to absorb calcium and phosphorus necessary to strengthen bones and teeth. Vitamin D deficiency can lead to rickets in children, osteoporosis in adults and increased risk of fractures.
- Indications: Prevention and treatment of vitamin D deficiency, strengthening of bones, support of the immune system.
- Dosage: The dosage of vitamin D depends on the age, level of vitamin D in the blood and the presence of concomitant diseases. It is usually recommended to take 600-800 IU vitamin D per day.
- Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and other side effects.
3.2. Omega-3 fatty acids:
Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the health of the heart, brain and joints. They have anti-inflammatory properties and can reduce the risk of cardiovascular diseases, depression and arthritis.
- Indications: Support for heart health, improvement of cognitive functions, reduction of inflammation.
- Dosage: It is recommended to take 1-2 grams of omega-3 fatty acids per day.
- Cautions: High doses of omega-3 fatty acids can cause blood thinning and increase the risk of bleeding.
3.3. Magnesium:
Magnesium is involved in more than 300 enzymatic reactions in the body and is necessary for the health of the nervous system, muscles and heart. Magnesium deficiency can lead to muscle cramps, fatigue, insomnia and increased blood pressure.
- Indications: Removing muscle seizures, improving sleep, decreased fatigue, support for heart health.
- Dosage: It is recommended to take 200-400 mg of magnesium per day.
- Cautions: High doses of magnesium can cause diarrhea.
3.4. Probiotics:
Probiotics are living microorganisms that are useful for intestinal health. They help restore the balance of intestinal microflora, improve digestion and strengthen the immune system.
- Indications: Improving digestion, strengthening immunity, prevention and treatment of diarrhea caused by antibiotics.
- Dosage: The dosage of probiotics depends on the strain and the number of living bacteria in the product.
- Cautions: In rare cases, probiotics can cause bloating and other digestive disorders.
3.5. Vitamin C:
Vitamin C is a powerful antioxidant and is necessary for the immune system, skin health and wound healing. It helps to protect the cells from damage caused by free radicals, and stimulates the production of collagen necessary for the health of the skin, bones and joints.
- Indications: Strengthening immunity, protection against free radicals, improving the condition of the skin.
- Dosage: It is recommended to take 500-1000 mg of vitamin C per day.
- Cautions: High doses of vitamin C can cause diarrhea.
3.6. Iron:
Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, fatigue and weakness.
- Indications: Treatment and prevention of iron deficiency anemia.
- Dosage: The dosage of iron depends on the degree of deficiency and the cause of anemia.
- Cautions: An overdose of iron can be dangerous and lead to damage to the liver.
3.7. Curcumin:
Kurkumin is an active substance contained in Kurkum, spices known for its anti -inflammatory and antioxidant properties. It can help reduce inflammation, improve cognitive functions and maintain joint health.
- Indications: Reducing inflammation, improving cognitive functions, supporting joints of the joints.
- Dosage: It is recommended to take 500-2000 mg of turmeric per day.
- Cautions: Kurkumin can interact with some drugs such as warfarin.
3.8. Coenzim Q10 (COQ10):
COQ10 is an antioxidant that is necessary for the production of energy in cells. It can help improve heart health, reduce blood pressure and increase energy.
- Indications: Support for heart health, decreased blood pressure, increase in energy.
- Dosage: It is recommended to take 100-300 mg COQ10 per day.
- Cautions: COQ10 can interact with some drugs such as warfarin and statins.
3.9. Glucosamine and chondroitin:
Glucosamine and chondroitin are components of cartilage tissue and can help reduce pain and improve the function of the joints with osteoarthritis.
- Indications: Relief of pain and improving the function of the joints in osteoarthritis.
- Dosage: It is recommended to take 1500 mg of glucosamine and 1200 mg of chondroitin per day.
- Cautions: Glucosamine and chondroitin can interact with some drugs such as warfarin.
3.10. Melatonin:
Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It can help improve sleep with insomnia and change of time zones.
- Indications: Improving sleep with insomnia and changing time zones.
- Dosage: It is recommended to take 0.5-5 mg of melatonin before bedtime.
- Cautions: Melatonin can cause drowsiness and is not recommended to take it before driving a car or performing other tasks requiring concentration.
Chapter 4: risks and side effects of dietary supplements
Despite the fact that dietary supplements are often perceived as safe, they can cause risks and side effects, especially with improper use or interaction with drugs.
4.1. 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 contraceptive tablets, antidepressants and anticoagulants.
- Vitamin K can reduce the effectiveness of anticoagulants such as warfarin.
- Grapefruit juice can interact with many drugs, changing their concentration in the blood.
Always inform your doctor about all the dietary supplements that you take so that he can evaluate possible interactions with medicines.
4.2. Side effects:
Bades can cause various side effects, such as:
- Digestive disorders: nausea, vomiting, diarrhea, constipation.
- Allergic reactions: skin rash, itching, swelling.
- Headache, dizziness.
- Increased blood pressure.
- Sleep violation.
If you notice any side effects after the start of taking Bad, stop taking it and consult a doctor.
4.3. Overdose:
An overdose of dietary supplements can be dangerous and lead to serious health consequences. An overdose of fat -soluble vitamins (A, D, E, K), which can accumulate in the body, is especially dangerous.
Follow the recommended dosages indicated on the Bad packaging, and do not exceed them without consulting a doctor.
4.4. Poor products:
In the dietary supplement market, there is a risk of acquisition of poor -quality products that may contain harmful impurities, to inconsistent with the declared composition or to have the wrong dosage.
Choose dietary supplements from reliable manufacturers and check the availability of a registration certificate.
4.5. Lack of proven effectiveness:
Not all dietary supplements have proven effectiveness. Some studies show that many dietary supplements do not bring any benefit and can be just a placebo.
Do not waste money on dietary supplements, the effectiveness of which is not confirmed by scientific research.
4.6. Masks of symptoms of diseases:
Reception of dietary supplements can mask the symptoms of diseases and complicate the diagnosis. Do not self -medicate and consult a doctor with any health problems.
Chapter 5: Bades and sports nutrition: Features and differences
Bades and sports nutrition are often confused, but these are different categories of products, although some products may relate to both categories.
5.1. Sports nutrition:
Sports nutrition is designed to improve sports results, increase endurance, accelerate recovery after training and building muscle. It includes foods such as protein cocktails, gainers, creatine, BCAA amino acids and others.
5.2. Differences from dietary supplements:
The main difference between sports nutrition and dietary supplements is their goals. Sports nutrition is aimed at improving sports indicators, and dietary supplements – at maintaining overall health and the prevention of nutrient deficiency.
In addition, sports nutrition usually contains higher doses of active substances than dietary supplements.
5.3. Application in sports:
Athletes use sports nutrition for:
- Increasing muscle mass (protein, creatine).
- Increased endurance (carbohydrates, electrolytes).
- Acceleration of recovery after training (BCAA amino acids, glutamine).
- Fat burning (L-carnitine, caffeine).
5.4. Risks and warnings:
Sports nutrition can cause side effects, especially with improper use or excess of recommended dosages. Some products may contain prohibited substances, which can lead to disqualification of athletes.
Before starting a sports nutrition, it is recommended to consult a doctor or a sports dietologist.
Chapter 6: Conclusion
The choice of dietary supplements is an individual process that requires an attentive approach and accounting for many factors. It is important to remember that dietary supplements are not medicines and do not replace full nutrition and a healthy lifestyle. They can be useful for maintaining the health and prevention of nutrient deficiency, but only with proper use and under the control of a doctor. Always consult a doctor before taking any dietary supplement, especially if you have any diseases or you take medicines.