How to choose high -quality dietary supplements

How to choose high -quality dietary supplements: full management

Section 1: Understanding the basics of dietary supplement

1. 1. What are dietary supplements? (Definition and classification)

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. They are not drugs and are used as auxiliary means to improve health and prevent diseases.

Bad can be classified according to various criteria:

• By composition:
  • Monocomponent: Contain one active ingredient (for example, vitamin D, iron).
  • Multicomponent: They contain a combination of several active ingredients (for example, multivitamins, joint complexes).
• By origin:
  • Vegetable: Made on the basis of medicinal plants (for example, echinacea extract, ginkgo biloba).
  • Animals: Contain components of animal origin (for example, fish oil, chondroitin).
  • Mineral: Contain minerals (for example, calcium, magnesium).
  • Synthetic: Made by chemical synthesis (for example, vitamin C, some amino acids).
  • Microbial: Contain microorganisms (for example, probiotics, prebiotics).
• By the form of release:
  • Tablets: Convenient in use and dosage.
  • Capsules: Provide the protection of active ingredients from the effects of gastric juice.
  • Powders: Easily dissolve in water or other liquids.
  • Liquids: They are quickly absorbed.
  • Gels: For external use.
  • Bars: Convenient for a snack.
• By purpose:
  • Vitamin-mineral complexes: To make up for a deficiency of vitamins and minerals.
  • Probiotics and prebiotics: To improve the intestines.
  • To strengthen immunity: Contain substances that support the immune system.
  • To improve the work of the heart and blood vessels: Contain substances useful for the cardiovascular system.
  • To improve brain function: Contain substances that improve cognitive functions.
  • For joints and ligaments: Contain chondroprotectors.
  • For weight loss: Contain substances that contribute to weight loss.
  • To improve the condition of the skin, hair and nails: Contain vitamins and minerals necessary for the health of the skin, hair and nails.

1. 2. Legislative regulation of dietary supplements in Russia and the world

In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary rules and norms (SanPiN). Basic dietary supplements:

• State registration: Bades must be registered in Rospotrebnadzor. When registering, the safety and efficiency of the product is checked.
• Marking: The following information should be indicated on the Bad packaging: product name, composition, scope, method of application, contraindications, shelf life, storage conditions, manufacturer data.
• Quality and safety: Bades must comply with safety requirements established by sanitary rules and norms.

In other countries, the legislation regulating dietary supplements may vary. In the United States, dietary supplements are regulated by the Law on Food Addles, Health and Education (DSHEA). In Europe, dietary supplements are regulated by a directive of 2002/46/EC. It is important to note that in some countries, dietary supplements can be classified as drugs and are subject to more stringent regulation.

1. 3. The difference between dietary supplements and medicines

The main difference between dietary supplements and drugs is their prescription and regulation level. Medicines are intended for the treatment of diseases and must undergo clinical trials to confirm their effectiveness and safety. Bades are designed to maintain health and prevention of diseases and do not require mandatory clinical trials.

Other differences:

• Registration: Medicines undergo a more stringent registration procedure than dietary supplements.
• Marking: The requirements for marking medicines are more strict than to label dietary supplements.
• Advertising: Advertising of drugs is regulated more rigidly than advertising of dietary supplements.
• Responsibility: Manufacturers of drugs bear great responsibility for the quality and safety of their products than dietary supplements.

1. 4. When can diet be useful?

Bades can be useful in the following cases:

• Nutrient deficiency: Bades can help replenish the deficiency of vitamins, minerals and other nutrients that can occur due to malnutrition, diseases or other factors.
• Maintenance of health: Bades can help maintain health and prevent the development of diseases. For example, probiotics can help improve the intestines, and omega-3 fatty acids can help reduce the risk of cardiovascular diseases.
• Improving sports results: Some dietary supplements can help improve sports results, for example, creatine, protein.
• Recovery after illness: Bades can help recover after diseases, for example, vitamins and minerals can help strengthen immunity.
• Special diets: People who adhere to a vegetarian or vegan diet may need dietary supplements to replenish the deficiency of some nutrients, such as vitamin B12, iron and calcium.
• Pregnancy and breastfeeding: Pregnant and lactating women often need additional vitamins and minerals, such as folic acid, iron and calcium.

However, it is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. Before taking dietary supplements, you need to consult a doctor.

Section 2: Criteria for choosing high -quality dietary supplements

2. 1. Reputation of the manufacturer and brand

One of the key factors when choosing dietary supplements is the reputation of the manufacturer and the brand. Famous and proven brands, as a rule, adhere to higher quality and safety standards.

• Explore the history of the company: Find out how long the company is on the market, what its production capacity has, whether it has scientific developments.
• Check the availability of quality certificates: Make sure that the company has certificates of compliance with international standards, such as GMP (good manufactoring practice) and ISO.
• Study customer reviews: Read reviews about the company’s products on various Internet resources to find out the opinion of other consumers.
• Look for information about court claims and claims: Check if the company had court claims or claims related to the quality and safety of products.
• Pay attention to the transparency of the company: Good manufacturers provide complete information about their products, including the composition, dosage, method of use, contraindications and data on the manufacturer.

2. 2. Availability of quality certificates (GMP, ISO, etc.)

Quality certificates are an important confirmation that the dietary supplement complies with certain quality and safety standards. The most common certificates:

• GMP (Good Manufacturing Practice): This is an international standard that establishes requirements for the production and control of quality of medicines and dietary supplements. The presence of a GMP certificate guarantees that the product was produced in accordance with high quality standards using high -quality raw materials and equipment.
• ISO (International Organization for Standardization): This is an international standardization organization that develops standards for various industries, including dietary supplements. The most common ISO standards used in the production of dietary supplements are ISO 9001 (quality management system) and ISO 22000 (food safety management system).
• Certificates of organic products: If you choose a dietary supplement containing organic ingredients, make sure that it has an appropriate certificate (for example, USDA Organic, EU Organic).
• Certificates of compliance with food safety requirements (HACCP): This system allows you to identify and control the dangers associated with the production of food products, including dietary supplements.

2. 3. Product composition: active ingredients, excipients

Late the composition of the product thoroughly to make sure that it contains the active ingredients you need in the right dosage.

• Active ingredients: Make sure that the product contains all active ingredients and their number. Check if the dosages of active ingredients correspond to your needs and the doctor’s recommendations.
• Excipients: Pay attention to the auxiliary substances, such as fillers, binders, dyes, flavors and preservatives. Avoid products containing artificial dyes, flavors and preservatives, especially if you have an allergy or sensitivity to these substances.
• Allergens: Check if the product of allergens contains, such as gluten, lactose, soy, nuts and seafood.
• Form of ingredients: Find out in what form the active ingredients are presented. Some forms can be more bioavailable (easier to absorb by the body) than others. For example, vitamin D3 is better absorbed than vitamin D2.

2. 4. Dosage and output form

The dosage and form of the release of dietary supplements must comply with your needs and preferences.

• Dosage: Check if the dosage of active ingredients corresponds to your needs and the doctor’s recommendations. Do not exceed the recommended dosage.
• Output form: Choose the output form that is convenient for you to use. Tablets and capsules are convenient in dosage and storage. Powers are easily dissolved in water or other liquids. The liquids are quickly absorbed.
• Compliance with age and health: Make sure the dietary supplement is suitable for your age and health. Some dietary supplements can be contraindicated in children, pregnant women, nursing mothers and people with certain diseases.

2. 5. Bioavailability of ingredients

Bioavailability is a degree in which the active ingredients of Bad are absorbed by the body. The higher the bioavailability, the more effective it will be dietary supplements.

• Form of ingredients: Some forms of ingredients are more bioavailable than others. For example, magnesium citrate and magnesium glycinate are better absorbed than magnesium oxide.
• The presence of absorption enhancers: Some dietary supplements contain substances that improve the absorption of active ingredients, for example, piperin (black pepper) improves the absorption of curcumin.
• Liposomal technology: Liposomes are microscopic spherical structures that can be used to deliver active ingredients directly to the cells of the body, which increases their bioavailability.
• Compatibility of ingredients: Some ingredients can improve or worsen each other’s absorption. For example, vitamin C improves iron absorption.

2. 6. Lack of harmful impurities and additives

Make sure that the dietary supplement does not contain harmful impurities and additives, such as heavy metals, pesticides, toxins and artificial additives.

• Third -party laboratory research: Look for products that have passed third -party laboratory studies for harmful impurities. Some manufacturers publish laboratory tests on their website or on the packaging of the product.
• Quality certificates: The presence of quality certificates such as GMP and NSF International may indicate that the product was tested for harmful impurities.
• Product composition: Avoid products containing artificial dyes, flavors and preservatives.
• Information about the manufacturer: Trust manufacturers with a good reputation and transparent information about their products.

2. 7. Packaging and marking

Bad packaging and marking should be informative and meet the requirements of the law.

• Name Product: The name of the product should be clear and understandable.
• Product composition: All active ingredients and their number, as well as auxiliary substances, should indicate on the package.
• Scope: The package should indicate the scope of dietary supplements.
• Method of application: The packaging must indicate the method of using dietary supplements.
• Contraindications: The packaging must indicate contraindications to the use of dietary supplements.
• Best before date: The package must indicate the shelf life of the dietary supplement.
• Storage conditions: The packaging must indicate the conditions of the storage of dietary supplements.
• Data on the manufacturer: The packaging must indicate data on the dietary supplement manufacturer (name, address, phone).
• The number of the certificate of state registration: The packaging must indicate the number of the certificate of state registration of dietary supplements.

2. 8. Price and price ratio

The price of dietary supplements should correspond to its quality. Not always the most expensive dietary supplement is the best.

• Compare prices: Compare the prices of similar dietary supplements of different manufacturers.
• Assessment composition: Evaluate the composition of the dietary supplement and its dosage.
• Consider the manufacturer’s reputation: Consider the reputation of the manufacturer and the availability of quality certificates.
• Read customer reviews: Read the product reviews to find out the opinion of other consumers.
• Do not chase cheapness: Too low price may indicate low product quality.

2. 9. Reviews of doctors and specialists

It is useful to find out the opinion of doctors and specialists about a specific dietary supplement or manufacturer.

• Consultation with a doctor: Before you start taking dietary supplements, consult your doctor to make sure that he suits you and is not contraindicated.
• Medical forums and sites: Look for reviews of doctors and specialists on medical forums and sites.
• Articles and reviews: Read articles and reviews about dietary supplements in medical journals and on sites devoted to health.
• Recommendations of familiar doctors: Ask the recommendations from familiar doctors.

Section 3: Buying of dietary supplements: where and how to buy

3. 1. Pharmacies: pros and cons of

Buying dietary supplements in pharmacies has its pros and cons.

• Pros:
  • Consultation with a pharmacist: In the pharmacy you can get a consultation with a pharmacist who can help choose a suitable dietary supplement and answer your questions.
  • Quality assurance: In pharmacies, dietary supplements that have undergone state registration and quality control are sold.
  • Convenience: Pharmacies are usually located in comfortable places and have a wide range of products.
• Cons:
  • Higher prices: Prices for dietary supplements in pharmacies can be higher than in online stores or distributors.
  • Limited assortment: The range of dietary supplements in pharmacies can be limited.
  • Not always qualified consultations: Not all pharmacists are well versed in dietary supplements.

3. 2. Online stores: risks and advantages

The purchase of dietary supplements in online stores has its own risks and advantages.

• Pros:
  • Lower prices: Prices for dietary supplements in online stores are often lower than in pharmacies.
  • Wider assortment: The range of dietary supplements in online stores is usually wider than in pharmacies.
  • Convenience: The purchase can be made from home or office at any time of the day.
  • Customer reviews: In online stores, you can read reviews of other customers about the product.
• Cons:
  • The risk of buying a fake: There is a risk of buying a fake or poor -quality product.
  • Lack of consultation: You can not get a consultation with a pharmacist or doctor.
  • Delivery problems: Problems may arise with the delivery of goods.
  • The impossibility of returning goods: It is not always possible to return the goods if it has not come.

3. 3. Official distributors: authenticity guarantee

The purchase of dietary supplements from official distributors is one of the most reliable ways to get a quality and genuine product.

• Pros:
  • Authenticity guarantee: Official distributors sell only the original manufacturer products.
  • Direct communication with the manufacturer: In case of questions or problems, you can contact the manufacturer directly.
  • Specialist consultation: Many distributors offer consultations of specialists who can help choose the right dietary supplement and answer your questions.
  • Promotions and discounts: Often distributors hold promotions and offer discounts on their products.
• Cons:
  • Limited assortment: The range of products can be limited by the products of one manufacturer.
  • Not always convenient location: Distributors may not be located in the most convenient place.
  • Perhaps higher prices: Prices can be higher than in some online stores.

3. 4. How to check the authenticity of dietary supplements when buying online?

When buying dietary supplements in online stores, it is important to be able to check the authenticity of the product in order to avoid buying a fake.

• Check the reputation of the store: Make sure that the online store has a good reputation and positive customer reviews.
• Pay attention to the price: If the price of dietary supplements is much lower than in other stores, this may be a sign of fake.
  • Study Description Product: Carefully study the description of the product. It should be detailed and comply with information on the manufacturer’s website.
• Check the packaging: Bad packaging should be intact and intact. It should indicate all the necessary data: product name, composition, scope, method of application, contraindications, shelf life, storage conditions, manufacturer data.
• Compare the barcode: Compare the barcode on the packaging with a barcode on the manufacturer’s website.
• Request quality certificate: Ask the seller to provide a quality certificate for the product.
• Pay for the purchase after receiving: If possible, pay for the purchase after receiving the goods and checking its authenticity.
• Be careful with suspicious offers: Avoid buying dietary supplements from sellers who offer too low prices or persistently advertise their products.

Section 4: Dad Reception Rules

4. 1. Consultation with a doctor before the reception

Before taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your health status, determine whether you need dietary supplements, and choose the most suitable product, taking into account your individual characteristics.

• Tell the doctor about all the drugs taken: It is important to inform the doctor about all the medicines that you take, including prescription, over -the -counter and other dietary supplements. Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.
• Discuss possible contraindications: Discuss with the doctor possible contraindications to the admission of dietary supplements, especially if you have chronic diseases, allergies or you are pregnant or breastfeeding.
• Learn about the correct dosage and method of application: The doctor will be able to recommend the correct dosage and the method of using dietary supplements taking into account your individual needs.

4. 2. Compliance with the dosage and reception mode

Strictly observe the dosage and dietary supplement mode indicated on the packaging or recommended by the doctor. Do not exceed the recommended dosage, as this can lead to side effects.

• Read the instructions: Carefully read the instructions for use before starting dietary supplements.
• Take dietary supplement at the same time every day: This will help maintain a constant level of active ingredients in the body.
• Do not miss the techniques: If you missed a dietary supplement, take it as soon as possible, but do not double the dosage next time.
• Drink dietary supplements with enough water: This will help improve the absorption of active ingredients.
• Do not take dietary supplement with alcohol: Alcohol can interact with active dieters and cause side effects.

4. 3. Interaction of dietary supplements with drugs

Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Therefore, it is important to inform the doctor about all the dietary supplements and medicines.

• Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
• St. John’s wort: It can reduce the effectiveness of antidepressants, contraceptives and other drugs.
• Grapefruit juice: It can strengthen or weaken the effect of many drugs.
• Iron preparations: They can reduce the effectiveness of antibiotics of the tetracycline group.

4. 4. Side effects and allergic reactions

Bades, like any other substances, can cause side effects and allergic reactions. If you notice any unusual symptoms after the start of the Bad, stop taking it and consult a doctor.

• The most common side effects: Nausea, vomiting, diarrhea, constipation, headache, dizziness, skin rash.
• Allergic reactions: They can appear in the form of a skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
• See your doctor immediately: If you have serious side effects or allergic reactions, see a doctor immediately.

4. 5. Duration of admission and breaks

The duration of the intake of dietary supplements depends on their composition, purpose and individual characteristics of the body. Some dietary supplements can be taken for a long time, others only in short courses.

• Vitamins and minerals: Many vitamins and minerals can be taken for a long time to maintain health and prevent deficiency.
• Plant extracts: Some plant extracts, such as echinacea and ginseng, are recommended to be taken in short courses.
• Probiotics: Probiotics can be taken for a long time to maintain intestinal health.
• Follow the doctor’s recommendations: Follow the doctor’s recommendations regarding the duration of dietary supplement and the need for breaks.

Section 5: myths and misconceptions about dietary supplements

5. 1. Bades are medicines

This is one of the most common misconceptions. Bades are not medicines and are not intended for the treatment of diseases. They are used as auxiliary means to improve health and prevent diseases.

5. 2. Dietary supplements are absolutely safe, as they are natural

Natural origin does not guarantee security. Some dietary supplements may contain substances that can be harmful to health. In addition, even natural substances can cause side effects and allergic reactions.

5. 3. Dietary supplements can replace good nutrition

Bades cannot replace good nutrition. They are an addition to the diet and do not contain all the necessary nutrients that are contained in food.

5. 4. The more expensive it is dietary supplied, the better it is

The price is not always an indicator of quality. Some expensive dietary supplements may contain ineffective ingredients or be made of poor -quality raw materials.

5. 5. Dietary supplements help to lose weight without effort

There are no dietary supplements that can help lose weight without effort. To reduce weight, you must follow a diet and play sports. Some dietary supplements can help accelerate the process of losing weight, but they are not replacing a healthy lifestyle.

5. 6. All dietary supplements are equally effective

The effectiveness of dietary supplements depends on their composition, dosage, form of release and individual characteristics of the body. Some dietary supplements can be effective for some people and ineffective for others.

5. 7. Dietary supplement needs to be taken constantly

Some dietary supplements can be taken for a long time, others only in short courses. The duration of the intake of dietary supplements depends on their composition, purpose and individual characteristics of the body.

Section 6: Practical tips for choosing dietary supplements for different purposes

6. 1. Vitamin-mineral complexes: for what and how to choose

Vitamin-mineral complexes are designed to replenish the deficiency of vitamins and minerals in the body.

• For whom: People with unbalanced food, elderly, pregnant and lactating women, athletes, people with chronic diseases.
• How to choose:
  • Composition: The complex should contain all the necessary vitamins and minerals in the desired dosage.
  • Form of ingredients: Choose complexes containing vitamins and minerals in an easily digestible form.
  • Reputation manufacturer: Trust manufacturers with a good reputation and quality certificates.
  • Consultation with a doctor: Consult a doctor before taking the vitamin-mineral complex.

6. 2. Probiotics and prebiotics: for intestinal health

Probiotics are living microorganisms that are useful for intestinal health. Prebiotics are substances that serve as food for probiotics.

• For what: To improve digestion, strengthen immunity, treatment of dysbiosis.
• How to choose:
  • Composition: Choose probiotics containing several strains of bacteria.
  • Number of bacteria: The probiotics should have enough bacteria (at least 1 billion).
  • Resistance to the acidic environment of the stomach: Bacteria should be resistant to the acidic medium of the stomach in order to reach the intestines.
  • Reputation manufacturer: Trust manufacturers with a good reputation and quality certificates.
  • Consultation with a doctor: Consult a doctor before taking probiotics.

6. 3. Omega-3 fatty acids: for the heart and brain

Omega-3 fatty acids are polyunsaturated fatty acids that are useful for the health of the heart, brain and blood vessels.

• For what: To reduce cholesterol, improve brain function, prevent cardiovascular diseases.
• How to choose:
  • Composition: Choose products containing enough EPA and DHA.
  • Origin: Omega-3 fatty acids can be obtained from fish or algae.
  • Purity: Make sure that the product does not contain heavy metals and other pollutants.
  • Reputation manufacturer: Trust manufacturers with a good reputation and quality certificates.
  • Consultation with a doctor: Consult a doctor before taking omega-3 fatty acids.

6. 4. Joints for joints: chondroprotectors and others

Dietary supplements contain substances that help restore cartilage tissue and reduce joint pain.

• For what: For the treatment of arthrosis, arthritis, osteochondrosis.
• How to choose:
  • Composition: Choose products containing chondroitin, glucosamine, hyaluronic acid.
  • Dosage: The dosage of active ingredients should comply with the doctor’s recommendations.
  • Reputation manufacturer: Trust manufacturers with a good reputation and quality certificates.
  • Consultation with a doctor: Consult a doctor before taking dietary supplements for the joints.

6. 5. Bad for immunity: vitamin C, zinc, echinacea and others

Dietary dietary supplements contain substances that help strengthen the immune system and protect the body from infections.

• For what: For the prevention of colds, strengthen immunity.
• How to choose:
  • Composition: Choose products containing vitamin C, zinc, echinacea, vitamin D.
  • Dosage: The dosage of active ingredients should comply with the doctor’s recommendations.
  • Reputation manufacturer: Trust manufacturers with a good reputation and quality certificates.
  • Consultation with a doctor: Consult a doctor before taking dietary supplements for immunity.

Section 7: Conclusion

The choice of high -quality dietary supplements is an important step towards maintaining health and well -being. Following the recommendations given in this manual, you can make a conscious choice and get the maximum benefit from the reception of dietary supplements. Remember that before taking any dietary supplements, you need to consult a doctor.