How to choose safe dietary supplements

How to choose safe dietary supplements: full guidance on orientation in the world of food additives

Content:

1. What is dietary supplements and why is safety important?
2. Legislative regulation of dietary supplements: Russia and the world
3. Criteria for choosing safe dietary supplements:
   • 3.1. The presence of a registration certificate (SGR)
   • 3.2. Study of the composition: active ingredients, excipients, allergens
   • 3.3. Manufacturer’s reputation: history, certification, reviews
   • 3.4. Release form and dosage: compliance with the needs and recommendations
   • 3.5. Packaging and labeling: integrity, information, shelf life
   • 3.6. Consumer reviews and expert opinion: usefulness and risks
4. Dangerous ingredients and substances that should be avoided
5. Interaction of dietary supplements with medicines and food
6. Bad for children, pregnant women and nursing women: special precautions
7. Bad for athletes: effectiveness and safety
8. Checking dietary supplements for authenticity: how to avoid fakes
9. Consultation with a doctor: necessity and advantages
10. Online stores and pharmacies: where to buy dietary supplements is safe
11. Myths and misconceptions about dietary supplements: we debunk popular statements
12. Bad storage: optimal conditions for maintaining quality and safety
13. Responsibility for the quality and safety of dietary supplements: manufacturer, distributor, consumer
14. The prospects for the development of the market of the baskets and future trends

1. What is dietary supplements and why is safety important?

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of diseases. The main goal of taking dietary supplement is to maintain health, prevention of diseases, replenishment of nutrient deficiency and optimization of body functions.

The safety of dietary supplements is of paramount importance, since their use has a direct effect on human health. Unbearable dietary supplements may contain:

• Toxic substances: Heavy metals (lead, mercury, cadmium), pesticides, mycotoxins, radionuclides.
• Not declared ingredients: Medicinal substances (for example, steroids in additions for athletes, sibuturine in weight loss drugs), which can cause serious side effects.
• Microorganisms: Bacteria (for example, Salmonella, E. Coli), fungi, viruses that can lead to infectious diseases.
• Allergens: Substances that cause allergic reactions in sensitive people (for example, gluten, lactose, soy, nuts).
• Incorrect dosage: Exceeding permissible doses of vitamins and minerals can lead to hypervitaminosis and other undesirable consequences.
• Ingredients of dubious origin: The raw materials obtained from uncontrolled sources can be polluted or falsified.

The use of unsafe dietary supplements can lead to various negative consequences, including:

• Poisoning: Light (nausea, vomiting, diarrhea) and severe (damage to the liver, kidneys, nervous system).
• Allergic reactions: From light skin rashes to anaphylactic shock.
• Metabolic disorders: The imbalance of vitamins and minerals, hormonal failures.
• Development of chronic diseases: Increased risk of cancer, cardiovascular diseases, autoimmune diseases.
• Interaction with drugs: Strengthening or weakening of the action of drugs, which can lead to unpredictable consequences.

Therefore, before starting to take dietary supplements, it is necessary to carefully study the product about the product, evaluate its safety and consult a doctor.

2. Legislative regulation of dietary supplements: Russia and the world

In Russia, the turnover of dietary supplements is regulated by the Federal Law of 02.01.2000 No. 29-ФЗ “On the quality and safety of food products” and the technical regulations of the Customs Union TR TS 021/2011 “On food safety”. In accordance with these documents, all dietary supplements implemented on the territory of the Russian Federation must undergo state registration in the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor) and receive a certificate of state registration (SGR).

The state registration procedure includes:

• Application and a package of documents: Including information about the composition, manufacturer, production technology, research results confirming the safety and product efficiency.
• Examination of documents: Assessment of compliance with the requirements of the law and regulatory acts.
• Laboratory research: Checking the product for compliance with safety requirements for toxicity, microbiological purity, the content of heavy metals and other pollutants.
• Vydach SGR: In the case of a positive conclusion from the examination and laboratory research.

The presence of SGR is a prerequisite for the legitimate sale of dietary supplements in Russia. The SCR confirms that the product meets safety requirements and is allowed for use. Information about registered dietary supplements can be found in the open register of Rospotrebnadzor.

In other countries, legislative regulation of dietary supplements may vary. For example, in the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicines (FDA) in accordance with the Law on Health and Education in the Food Additives (DSHEA) of 1994. In the European Union, the regulation of dietary supplements is carried out at the level of individual member countries, but there are general rules established by the European Food Safety Agency (EFSA).

The main differences in the regulation of dietary supplements in different countries relate to:

• Registration procedures: In some countries, preliminary registration is mandatory, in others – a notification of the beginning of implementation.
• Requirements for the composition: The list of permitted and prohibited ingredients may vary.
• Marking requirements: The information that should be indicated on the package may vary.
• Quality control: The frequency and methods of conducting checks may vary.

When buying dietary supplements made abroad, you need to make sure that they meet security requirements in force in the country where they are sold. It is also recommended to verify the presence of a certificate of conformity for international quality standards, such as GMP (good manufacturing practice).

3. Criteria for choosing safe dietary supplements:

The choice of safe dietary supplements is a responsible process that requires an attentive approach and accounting for a number of important criteria. Consider the main ones:

3.1. The presence of a registration certificate (SGR)

The presence of SGR is the first and most important thing that needs to be checked when choosing a dietary supplement. The SGR confirms that the product has passed state registration and meets the safety requirements established by the legislation of the Russian Federation.

You can check the presence of SGR in the following ways:

• On the packaging of the product: On the package of the dietary supplement, the number of the SGR and the date of its issuance should be indicated.
• In the register of Rospotrebnadzor: The number of the SGR can be checked in the open register of Rospotrebnadzor on the official website of the department.
• On the site of the manufacturer or distributor: Information about the SGR should be posted on the site of the manufacturer or distributor of Bad.

If there is no SCR number on the packaging of the product or it does not correspond to the information specified in the register of Rospotrebnadzor, this may indicate that the product is a fake or has not passed state registration. In this case, you should refrain from buying such a dietary supplement.

3.2. Study of the composition: active ingredients, excipients, allergens

A thorough study of the composition of Bad is the following important step when choosing a safe product. You need to pay attention to:

• Active ingredients: What biologically active substances are contained in the dietary supplement and in what quantity. Make sure that the dosage of active ingredients corresponds to your needs and does not exceed the recommended daily standards. Pay attention to the form of active ingredients (for example, vitamin C in the form of ascorbic acid or calcium ascorbate) – some forms can be more bioavailable and better absorbed by the body.
• Excipients: What excipients are used in the dietary supplement (for example, fillers, binders, dyes, flavors, preservatives). Make sure that the composition does not have substances that you may have an allergy or individual intolerance. Preference should be given to dietary supplements with a minimum number of excipients.
• Allergens: On the package of Bada, information on the presence of allergens, such as gluten, lactose, soy, nuts, fish, crustaceans, mollusks, should be indicated. If you have an allergy to any of these substances, make sure that it is not in the dietary supplement.

When studying the composition of the dietary supplement, attention should be paid to:

• Clarity and completeness of information: The composition should be indicated on the packaging clearly and fully, indicating the exact number of each ingredient.
• Using generally accepted names: Instead of complex chemical names, generally accepted names of the ingredients should be used.
• Lack of unclear or suspicious ingredients: If the composition indicates the ingredients that you do not know anything, it is recommended to look for information about them on the Internet or consult a doctor.

3.3. Manufacturer’s reputation: history, certification, reviews

The reputation of the manufacturer is an important factor that should be taken into account when choosing a dietary supplement. Preference should be given to manufacturers with:

• Long history: Manufacturers who have been working in the dietary supplement market for many years and have a positive reputation, as a rule, are more responsible for the quality of their products.
• The presence of certificates of conformity: Certificates of compliance with international quality standards, such as GMP (good manufacturing practice), ISO 9001, ISO 22000 confirm that dietary supplements are carried out in accordance with high quality and safety standards.
• Positive reviews of consumers: Consumer reviews can give useful information about the quality and effectiveness of dietary supplements. However, it should be borne in mind that reviews can be subjective and not always reflect the real picture.

Information about the manufacturer can be found:

• On the manufacturer’s website: The manufacturer’s website should provide information about its history, certification, production and quality control technologies.
• On the Internet: You can look for reviews about the manufacturer on forums, on social networks and on the lifting sites.
• In specialized publications: Some specialized publications publish reviews of manufacturers of dietary supplements and their products.

3.4. Release form and dosage: compliance with the needs and recommendations

The form of the release of dietary supplements (tablets, capsules, powder, liquid) and the dosage of active ingredients must comply with your needs and recommendations of a doctor or nutrition specialist.

When choosing a form of release, you should take into account:

• Convenience accepts: Some forms of release (for example, large tablets) can be inconvenient for swallowing.
• The speed of assimilation: Liquid forms of dietary supplements, as a rule, are absorbed faster than solid forms.
• Taste and smell: Some dietary supplements may have an unpleasant taste or smell, which can make their use difficult.

The dosage of active ingredients should comply with your needs and not exceed the recommended daily standards. Before starting a dietary supplement, it is recommended to consult a doctor or nutrition specialist in order to determine the optimal dosage.

3.5. Packaging and labeling: integrity, information, shelf life

Bad packaging should be airtight, holistic and protect the product from the effects of light, moisture and air. The marking should be clear, selective and contain the following information:

• Name Product: Complete and accurate name for dietary supplements.
• Composition: A complete list of ingredients indicating the exact number of each ingredient.
• Output form: (for example, tablets, capsules, powder, liquid).
• Recommendations for use: Method of application and dosage.
• Contraindications: Conditions in which dietary supplements are not recommended.
• Warning: Information about possible side effects and drug interaction.
• Storage conditions: Recommendations for the storage of dietary supplements.
• Best before date: The date to which the product retains its properties subject to storage conditions.
• Name and address of the manufacturer: Full name and address of the manufacturer of Bad.
• Number SGR: The number of the certificate of state registration.

Before buying dietary supplements, carefully inspect the packaging for damage. Do not buy dietary supplements if the packaging is damaged or its tightness is disturbed. It is also necessary to check the expiration date of the product and make sure that it has not expired.

3.6. Consumer reviews and expert opinion: usefulness and risks

Consumer reviews and expert opinion can be useful when choosing a dietary supplement, but it should be borne in mind that they can be subjective and not always reflect the real picture.

When studying consumer reviews, attention should be paid to:

• Number of reviews: The more reviews about the product, the more they can give an objective picture.
• Content for reviews: Carefully read the reviews and pay attention to what other people say about the quality, efficiency and safety of Bad.
• The authenticity of reviews: It should be critical of reviews that seem too positive or too negative. Perhaps they were written to order.

Expert opinion can be obtained:

• The doctor or specialist in nutrition: A doctor or nutritional specialist can give a professional bad assessment and recommend it or not, based on your individual needs and health status.
• In specialized publications: Some specialized publications publish reviews of dietary supplements and their effectiveness.
• On sites devoted to health: On sites devoted to health, you can find information about dietary supplements written by doctors and other medical specialists.

4. Dangerous ingredients and substances that should be avoided

When choosing dietary supplements, products containing the following dangerous ingredients and substances should be avoided:

• Ephedra (ephedra): A stimulator that can cause serious side effects, such as an increase in blood pressure, heart bouts, strokes and death.
• Sibutromine (Sibutramine): The drug for weight loss, which was removed from sale in many countries due to serious side effects, such as increasing blood pressure, heart attacks and strokes.
• Steroids (Anabolic Steroids): Synthetic hormones that can cause serious side effects, such as liver damage, cardiovascular diseases, infertility and changes in behavior.
• Heavy metals (lead, mercury, cadmium, arsenic): Toxic substances that can accumulate in the body and cause various diseases.
• Mycotoxins (Aflatoxins, Procotoxins, Fumonisins): Toxic substances that are produced by molds and can pollute food.
• Pesticides: Chemicals that are used to combat pests and can pollute agricultural crops.
• Unexplored medicinal substances: Some dietary supplements can add medicinal substances to their products without indicating them on the package. This can be dangerous, since the consumer does not know that he takes the drug, and may encounter side effects or interaction with other drugs.
• Ingredients of dubious origin: The raw materials obtained from uncontrolled sources can be polluted or falsified.
• Dyes and flavors that cause allergic reactions: Some dyes and flavors can cause allergic reactions in sensitive people.
• Large doses of vitamins and minerals: Exceeding permissible doses of vitamins and minerals can lead to hypervitaminosis and other undesirable consequences.

When choosing a dietary supplement, you should carefully study the composition of the product and make sure that it does not contain dangerous ingredients and substances. If you have doubts, consult a doctor or nutrition specialist.

5. Interaction of dietary supplements with medicines and food

Bades can interact with drugs and food, enhancing or weakening their effect. This can lead to unpredictable consequences, including:

• Strengthening the side effects of drugs: Some dietary supplements can enhance the side effects of drugs, which can lead to a deterioration in health status.
• Weakening of the action of drugs: Some dietary supplements can weaken the effect of drugs, which can make them less effective.
• Changing the metabolism of drugs: Some dietary supplements can change the metabolism of drugs, which can lead to an increase or decrease in their concentration in the blood.
• Food interaction: Some dietary supplements can interact with food, affecting their absorption or causing undesirable reactions.

Examples of the interaction of dietary supplements with medicines and food:

• Vitamin K and anticoagulants (for example, warfarin): Vitamin K can reduce the effectiveness of anticoagulants, which can increase the risk of blood clots.
• Grapefruit juice and some drugs: Grapefruit juice can enhance the effect of some drugs, which can lead to an overdose.
• St. John’s wort and antidepressants: St. John’s wort can interact with antidepressants, which can lead to a decrease in their effectiveness or enhance side effects.
• Iron and tea/coffee: Tea and coffee can reduce the absorption of iron.

Before taking the dietary supplement, it is necessary to inform the doctor about all the medicines and dietary supplements that you take. The doctor will be able to evaluate the risk of interaction and give recommendations on the safe use of dietary supplements. You should also carefully study the instructions for BAD and make sure that it does not interact with the medicines that you are taking.

6. Bad for children, pregnant and nursing women: special precautions

The use of dietary supplements in children, pregnant and nursing women requires special caution, since these categories of the population are more sensitive to the effects of biologically active substances.

Bad for children:

• It is not recommended to give dietary supplements to children without consulting a doctor.
• Some dietary supplements that are safe for adults can be dangerous for children.
• The dosage of dietary supplements for children should be strictly observed.
• Bades containing artificial dyes, flavors and preservatives should be avoided.

Bad for pregnant women:

• It is not recommended to take dietary supplements during pregnancy without consulting a doctor.
• Some dietary supplements can be dangerous for the fetus.
• It is especially important to be caused by caution when taking dietary supplements in the first trimester of pregnancy.
• Pregnant women are often recommended to take folic acid, iron and calcium, but the dosage of these substances must be coordinated with a doctor.

Dietary dietary supplements:

• It is not recommended to take dietary supplements during breastfeeding without consulting a doctor.
• Some dietary supplements can penetrate into breast milk and have a negative effect on the baby.
• Caution is especially important when taking dietary supplements containing herbs and other plant components.

Before taking a dietary supplement during pregnancy or breastfeeding, you must definitely consult a doctor. The doctor will be able to evaluate the risk and benefits of taking Bad and give recommendations on safe use.

7. Dietary dietary supplements for athletes: Efficiency and safety

Bades are widely used by athletes to increase productivity, accelerate restoration and maintenance of health. However, not all dietary supplements for athletes are effective and safe.

When choosing dietary supplements for athletes, it is necessary to take into account:

• The purpose of the dietary supplement: Determine what goal you want to achieve with the help of dietary supplements (for example, an increase in muscle mass, increased endurance, acceleration of recovery).
• The composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it contains ingredients that are really effective to achieve your goal.
• Bad dosage: Follow the recommended dosage of dietary supplements. Exceeding the dosage does not always lead to the best results, but can increase the risk of side effects.
• Reputation manufacturer: Preference should be given to manufacturers with a good reputation that conduct clinical studies of their products.
• Doping risk: Some dietary supplements may contain substances prohibited by anti -doping organizations. Before using dietary supplement, make sure that it does not contain prohibited substances.

Examples of dietary supplements that are often used by athletes:

• Protein: To increase muscle mass and accelerate recovery.
• Creatine: To increase strength and endurance.
• BCAA (amino acids with an extensive chain): To accelerate the restoration and reduction of muscle pain.
• Glutamine: To strengthen immunity and accelerate recovery.
• Vitamins and minerals: To maintain health and optimal performance.

Before taking a dietary supplement for athletes, it is recommended to consult a doctor or a sports nutritionist.

8. Checking dietary supplements for authenticity: how to avoid fakes

Unfortunately, there are fakes on the market of dietary supplements that can be hazardous to health. To avoid buying a fake dietary supplement, you need:

• Buy dietary supplements only in proven places: In pharmacies, specialized stores and on sites having a good reputation.
• Carefully inspect the packaging: The packaging should be airtight, holistic and contain all the necessary information.
• Check the presence of SGR: The packaging must indicate the number of the SGR and the date of its issuance. The number of the SGR can be checked in the register of Rospotrebnadzor.
• Pay attention to the price: Fake dietary supplements are often sold at a very low price to attract customers.
• Compare the appearance and smell: If you have already bought this dietary supplement earlier, compare the appearance and smell of new packaging from the old. If there are differences, this may be a sign of fake.
• Contact the manufacturer: If you have doubts about the authenticity of the dietary supplement, contact the manufacturer to confirm.

If you suspect that you bought a fake dietary supplement, do not accept it and inform Rospotrebnadzor about it.

9. Consultation with a doctor: necessity and advantages

Consultation with a doctor before starting a dietary supplement is necessary, especially if:

• Do you have any chronic diseases.
• You take medications.
• You are pregnant or breastfeeding.
• You plan to give a dietary supplement to the child.

Advantages of consulting a doctor:

• The doctor will be able to evaluate your individual needs and health status and recommend a dietary supplement that will be the most useful to you.
• The doctor will be able to identify possible contraindications to the reception of dietary supplements.
• The doctor will be able to evaluate the risk of dietary supplements with the drugs that you take.
• The doctor will be able to choose the optimal dosage of dietary supplements.
• The doctor will be able to control your condition while taking Bad and timely identify possible side effects.

Do not self -medicate and always consult a doctor before taking a dietary supplement.

10. Online stores and pharmacies: where to buy dietary supplements is safe

When buying dietary supplements via online stores, you should be especially careful, since the risk of buying a fake or low-quality product is higher than when buying in a pharmacy.

When choosing an online store to buy dietary supplements, you must take into account:

• The reputation of the store: Check reviews about the store on the Internet.
• The availability of contact information: The store’s website should indicate the address, phone and email.
• Availability of certificates of conformity: Make sure the store sells dietary supplements with SGR.
• The possibility of returning goods: Find out if it is possible to return the goods if it does not suit you.
• Payment safety: Make sure the store uses safe payment methods.

When buying dietary supplements in a pharmacy, the risk of buying a fake or low -quality product below, as pharmacies are required to control the quality of the products sold. However, in the pharmacy you should be careful and check the presence of the SGR on the pack of dietary supplements.

11. Myths and misconceptions about dietary supplements: we debunk popular statements

There are many myths and misconceptions about dietary supplements that can mislead consumers. Consider some of them:

• Myth: Bades are medicines.
  • Fact: Bades are not medicines and are not intended for the treatment of diseases. They are used to maintain health, preventing diseases and replenish the deficiency of nutrients.
• Myth: Bades are safe because they consist of natural ingredients.
  • Fact: Not all natural ingredients are safe. Some herbs and other plant components can be toxic or allergic reactions.
• Myth: The larger the dose of dietary supplements, the better the effect.
  • Fact: Exceeding the recommended dose of dietary supplements does not always lead to the best results, but can increase the risk of side effects.
• Myth: Bad can be taken without consulting a doctor.
  • Fact: Consultation with a doctor before taking a dietary supplement is necessary, especially if you have chronic diseases, you take drugs, pregnant or breastfeed.
• Myth: Bades do not interact with medicines.
  • Fact: Bades can interact with drugs, enhancing or weakening their effect.
• Myth: All dietary supplements are equally effective.
  • Fact: The effectiveness of dietary supplements depends on its composition, dosage, manufacturer and individual characteristics of the body.

Critically treat information about dietary supplements and do not believe everything that you read or hear. Always consult a doctor or nutrition specialist before starting dietary supplements.

12. Storage of dietary supplements: optimal conditions for maintaining quality and safety

Proper storage of dietary supplements is an important factor that affects their quality and safety. To keep dietary supplements in good condition, you need:

• Store dietary supplements in a dry, cool and dark place: Avoid exposure to light, moisture and heat.
• Store dietary supplements in the original packaging: The packaging protects dietary supplement from environmental exposure.
• Do not store dietary supplements in the bathroom: The bathroom has high humidity, which can lead to damage to the dietary supplement.
• Keep dietary supplements in no way for children: Children can accidentally accept dietary supplements and poison.
• Follow the expiration date: Do not take dietary supplements after expiration of the expiration date.

Carefully study the instructions for the BAD and follow the storage conditions indicated on the packaging.

13. Responsibility for the quality and safety of dietary supplements: manufacturer, distributor, consumer

Responsibility for the quality and safety of dietary supplements lies with:

• Manufacturer: The manufacturer is responsible for the development, production and quality control of Bad. He must ensure that the dietary supplement meets the safety requirements and is effective for the declared purposes.
• Distributor: The distributor is responsible for the storage, transportation and sale of dietary supplements. He must ensure that the dietary supplement retains its properties and is not damaged during transportation and storage.
• Needs: The consumer is responsible for the correct choice, use and storage of dietary supplements. He must carefully study the information about the dietary supplement, follow the recommendations for use and store dietary supplements in accordance with the instructions.

If you think that the dietary supplement does not meet the requirements of security or quality, you can file a complaint with Rospotrebnadzor.

14. Prospects for the development of the market of baskets and future trends

The dietary supplement market continues to develop actively, and in the future the following trends can be expected:

• The growth of the popularity of personalized dietary supplements: Bades developed taking into account the individual characteristics of the body will be increasingly popular.
• The development of technologies that allow you to control the quality and safety of dietary supplements: New technologies, such as blockchain, will be used to track the origin of the ingredients and quality control of dietary supplements.
• Strengthening control over the quality and safety of dietary supplements from the state: The state will tighten the requirements for manufacturers and distributors of dietary supplements.
• Expansion of the range of dietary supplements: New dietary supplements will appear on the market designed to solve various health problems.
• The growth of the popularity of dietary supplements designed to maintain health in old age: With an increase in life expectancy, the demand for dietary supplements for the elderly will grow.
• The development of online trading dietary supplements: More and more people will buy dietary supplements over the Internet.

In the future, the market of dietary supplements will become more and more complicated and competitive. Consumers will need to be more informed and carefully choose dietary supplements to avoid buying a poor -quality or dangerous product.