Literation dietary supplements: efficiency and safety

Literation dietary supplements: efficiency and safety

Part 1: General principles of losing weight and the role of dietary supplements

1. Fundamentals of healthy weight loss:

   • Calorie deficiency: Burning more calories than consumed is the cornerstone of weight loss.
   • Balanced nutrition: A diet rich in nutrients, including fruits, vegetables, whole grain products, lean meat and healthy fats, is necessary for health and sustainable weight loss.
   • Regular physical activity: Exercises burn calories, strengthen muscles and improve the general health of health.
   • Sufficient sleep: The lack of sleep can disrupt the hormonal balance, leading to an increase in appetite and a decrease in metabolism.
   • Stress management: Chronic stress can lead to overeating and accumulation of fat in the abdomen.
   • Hydration: Water is necessary for many physiological processes, including metabolism and fat burning.
   • Conscious nutrition: Pay attention to hunger and saturation, is slow and without abstract.
   • Life change change: Losing weight is not a temporary diet, but a change in lifestyle aimed at long -term maintenance of healthy weight.
   • Individual approach: There is no universal approach to weight loss. It is necessary to take into account individual needs, preferences and health status.

2. What are dietary supplements? Definition and regulation:

   • Determination of dietary supplement: Biologically active additive (BAD) is a concentrate of natural or identical to natural biologically active substances intended for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes.
   • The composition of the dietary supplement: Bades may contain vitamins, minerals, amino acids, herbs, probiotics, prebiotics, enzymes and other substances.
   • Bades release forms: Bades are produced in various forms, such as tablets, capsules, powders, liquids, bars, etc.
   • Bad regulation: The regulation of dietary supplements varies depending on the country. In Russia, dietary supplements are subject to state registration and must comply with security requirements.
   • The difference from drugs: Bades are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and replenish the deficiency of nutrients.
   • Manufacturer’s responsibility: The manufacturer of Bada is responsible for the safety and quality of their products.
   • The need to consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medications.

3. Mechanisms of action of dietary supplements for weight loss (theoretical):

   • Acceleration of metabolism (thermogenesis): Some dietary supplements contain substances that can stimulate metabolism and increase calories (for example, caffeine, green tea extract, capsaicin).
   • Suppression of appetite: Some dietary supplements can create a feeling of satiety or reduce traction for food (for example, fiber, cow, and Gordoni Hudia).
   • Blocking the assimilation of fats and carbohydrates: Some dietary supplements can prevent the absorption of fats and carbohydrates in the intestines (for example, chitosan, white beans extract).
   • Deriving excess fluid: Some dietary supplements have a diuretic effect and can help remove excess fluid from the body (for example, parsley, horsetail extract).
   • Normalization of metabolism: Some dietary supplements can improve insulin sensitivity and normalize blood sugar (for example, chrome, alpha-lipoic acid).
   • Improving digestion: Some dietary supplements contain enzymes that can improve digestion and absorption of nutrients (for example, papain, bromelaine).
   • Reducing the level of cortisol: Some dietary supplements can help reduce the level of cortisol, stress hormone, which can contribute to the accumulation of fat (for example, adaptogens).
   • Antioxidant Protection: Some dietary supplements contain antioxidants that can protect cells from damage to free radicals (for example, vitamin C, vitamin E, selenium).
   • Improving mood and reducing the craving for sweet: Some dietary supplements can affect the level of neurotransmitters in the brain, improving mood and reducing craving for sweets (for example, 5-HTP).

4. Classification of dietary supplements for weight loss:

   • Thermogenics: Contain substances that stimulate metabolism and increase calories (caffeine, green tea extract, synephrine).
   • Suppliers of appetite: Contain substances that create a feeling of satiety or reduce the craving for food (fiber, cow, Hudia Gordoni).
   • Fat and carbohydrates blockers: Prevent the absorption of fats and carbohydrates in the intestines (chitosan, white beans extract).
   • Diuretic: Contribute to the elimination of excess fluid from the body (parsley extract, horsetail).
   • Metabolic regulators: Improve insulin sensitivity and normalize blood sugar (chrome, alpha-lipoic acid).
   • Lipotropiki: Improve fat metabolism (L-carnitine, choline, inositol).
   • Fiber dietary supplements: Increase the volume of food in the stomach, creating a feeling of satiety.
   • Bades containing probiotics and prebiotics: Improve the intestinal microflora, which can affect metabolism and weight.
   • Complex dietary supplements: Contain a combination of various ingredients aimed at several mechanisms of action.

Part 2: Review of the most popular ingredients in dietary dietary dietary supplements

5. Caffeine:

   • The mechanism of action: It stimulates the central nervous system, increases thermogenesis, and increases calorie consumption.
   • Efficiency: It can contribute to a moderate weight loss, especially in combination with physical exercises.
   • Safety: It can cause side effects, such as insomnia, anxiety, rapid heartbeat, an increase in blood pressure.
   • Cautions: It is not recommended for people with cardiovascular diseases, high blood pressure, anxiety and pregnant women.
   • Dosage: The recommended dosage of caffeine varies depending on individual sensitivity.

6. Green tea extract (EGCG):

   • The mechanism of action: Contains Epagallokatechin Gallat (EGCG), which has antioxidant properties, stimulates metabolism and increases calorie consumption.
   • Efficiency: It can contribute to a moderate weight loss, especially in combination with caffeine.
   • Safety: Usually safe with moderate consumption. In high doses, we can cause side effects, such as nausea, vomiting, diarrhea.
   • Cautions: It can interact with some drugs.
   • Dosage: The recommended EGCG dosage varies depending on the concentration in green tea extract.

7. Hitosan:

   • The mechanism of action: It is associated with fats in the intestines, preventing their assimilation.
   • Efficiency: Studies show conflicting results. Some studies have not revealed a significant impact on weight loss.
   • Safety: It can cause side effects, such as constipation, diarrhea, nausea, bloating.
   • Cautions: It can reduce the absorption of fat -soluble vitamins.
   • Dosage: The recommended chitosan dosage varies depending on the manufacturer.

8. L-Carnitin:

   • The mechanism of action: It transfers fatty acids to mitochondria, where they are used to produce energy.
   • Efficiency: Studies show conflicting results. Some studies have not revealed a significant impact on weight loss.
   • Safety: Usually safe with moderate consumption. In high doses, side effects can cause side effects, such as nausea, vomiting, diarrhea, the smell of fish from the body.
   • Cautions: It can interact with some drugs.
   • Dosage: The recommended dosage of L-carnitine varies depending on the form of release.

9. Honest (glucomannan):

   • The mechanism of action: Soluble fiber, which swells in the stomach, creating a feeling of satiety and slowing down the emptying of the stomach.
   • Efficiency: It can help reduce weight by reducing appetite.
   • Safety: It can cause side effects, such as bloating, constipation, diarrhea.
   • Cautions: It is necessary to drink with a large amount of water to avoid suffocation.
   • Dosage: The recommended dosage of the ending varies depending on the manufacturer.

10. Garcinia Extract of Cambodia (HCA):

    • The mechanism of action: Contains hydroxilimonic acid (HCA), which supposedly blocks the enzyme involved in the synthesis of fats and suppresses appetite.
    • Efficiency: Studies show conflicting results. Some studies have not revealed a significant impact on weight loss.
    • Safety: It can cause side effects, such as nausea, vomiting, diarrhea, headache.
    • Cautions: It can interact with some drugs.
    • Dosage: The recommended HCA dosage varies depending on the concentration in the Extract of Garcinia Cambodia.

11. Chromium:

    • The mechanism of action: Participates in the regulation of blood sugar and can improve insulin sensitivity.
    • Efficiency: It can help reduce craving for sweet and improved appetite control.
    • Safety: Usually safe with moderate consumption. In high doses, side effects can cause side effects, such as nausea, vomiting, diarrhea, headache.
    • Cautions: It can interact with some drugs.
    • Dosage: The recommended dosage of chromium varies depending on the form of release.

12. Fiber:

    • The mechanism of action: Increases the volume of food in the stomach, creating a feeling of satiety, slows down the emptying of the stomach and regulates the level of sugar in the blood.
    • Efficiency: It can help reduce weight by reducing appetite and improving control over blood sugar.
    • Safety: Usually safe with moderate consumption. It can cause side effects, such as bloating, constipation, diarrhea.
    • Cautions: It is necessary to gradually increase the consumption of fiber in order to avoid discomfort in the abdomen.
    • Dosage: The recommended dosage of fiber is 25-30 grams per day.

13. Sinefrin:

    • The mechanism of action: Stimulates beta-3 adrenergic receptors, increasing thermogenesis and calorie consumption.
    • Efficiency: It can contribute to a moderate weight loss, especially in combination with caffeine.
    • Safety: It can cause side effects, such as a rapid heartbeat, an increase in blood pressure, anxiety.
    • Cautions: It is not recommended for people with cardiovascular diseases, high blood pressure, anxiety and pregnant women.
    • Dosage: The recommended dosage of Sinefrin varies depending on the manufacturer.

14. 5-HTP (5-hydroxyryptophan):

    • The mechanism of action: The precursor of serotonin, a neurotransmitter who affects mood, appetite and sleep.
    • Efficiency: It can help reduce appetite and craving for sweets, as well as improving mood.
    • Safety: It can cause side effects, such as nausea, vomiting, diarrhea, headache.
    • Cautions: It can interact with antidepressants.
    • Dosage: The recommended 5-HTP dosage varies depending on the manufacturer.

Part 3: Scientific research and evidence of the effectiveness of dietary supplements for weight loss

15. Meta-analyzes and systematic reviews:

    • The importance of a critical assessment: Met-analyzes and systematic reviews combine the results of several studies, which allows you to get a more reliable assessment of the effectiveness and safety of dietary supplements.
    • Search and analysis of scientific papers: The use of databases such as Pubmed, Cochrane Library and Web of Science, to search for relevant research.
    • Assessment of the quality of research: The use of criteria, such as GRADE, to assess the methodological quality of research.
    • Identification of contradictions and restrictions: Pay attention to the conflicting results of research and restrictions, such as small sample size, short duration and lack of control groups.
    • Interpretation of the results: The interpretation of the results of meta-analyzes and systematic reviews should be careful and take into account all available evidence.

16. Review of research on individual ingredients (indicating links to scientific publications):

    • Caffeine: Many studies have shown that caffeine can contribute to a moderate weight loss, especially in combination with physical exercises. For example, the study is published in American Journal of Clinical Nutrition (Durlo et al., 2004).
    • Green tea extract (EGCG): Some studies have shown that EGCG can contribute to a moderate weight loss and improving metabolism. Example, research c International Journal of Obesity (Hursel et al., 2009).
    • Hitosan: Most studies have not revealed a significant effect of chitosan on weight loss. Review of Cochrane Database of Systematic Reviews (Jull et al., 2008) showed a lack of convincing evidence of chitosan’s effectiveness.
    • L-Carnitin: Studies show conflicting results. Some studies have not revealed a significant impact on weight loss. Systematic review in Journal of the American College of Nutrition (Pooyandjoo et al., 2016) showed that L-carnitine can have a moderate effect on weight loss.
    • Honest (glucomannan): Many studies have shown that the ending can help reduce weight by reducing appetite. Meta-analysis c American Journal of Clinical Nutrition (Sood et al., 2008).
    • Garcinia Extract of Cambodia (HCA): Most studies have not revealed a significant effect of HCA on weight loss. Meta-analysis c Journal of the American Medical Association (Onakpoya et al., 2011).
    • Chromium: Some studies have shown that chrome can help reduce craving for sweets and improve appetite control. Review in Cochrane Database of Systematic Reviews (Balk et al., 2007).
    • Fiber: Many studies have shown that fiber can help reduce weight by reducing appetite and improving control over blood sugar. Meta-analysis c Journal of Nutrition (Anderson et al., 1998).
    • Sinefrin: Some studies have shown that Sinefrin can contribute to a moderate weight loss, especially in combination with caffeine. International Journal of Obesity (Stohs et al., 2011).
    • 5-HTP (5-hydroxyryptophan): Several studies suggest that 5-HTP can help reduce appetite. Journal of Physiological Biochemistry (Rondanels et al., 2011).

Part 4: Safety safety for weight loss

17. Side effects and risks:

    • General side effects: Nausea, vomiting, diarrhea, constipation, headache, dizziness, insomnia, anxiety, rapid heartbeat, an increase in blood pressure.
    • Specific side effects: Depending on the ingredients, dietary supplements can cause specific side effects.
    • Interaction with drugs: Bades can interact with medicines, enhancing or weakening their effect, or causing undesirable side effects.
    • Health risk: Some dietary supplements can be hazardous to health, especially for people with certain diseases.
    • Inaccurate information on labels: The content of ingredients in dietary supplements may not correspond to information on labels.
    • Pollution: Bades can be polluted by heavy metals, pesticides, bacteria and other harmful substances.
    • Lack of quality control: The production of dietary supplements is often not subjected to the same strict quality control as the production of drugs.

18. Contraindications:

    • Pregnancy and breastfeeding: Most dietary supplements for weight loss are contraindicated in pregnant and lactating women.
    • Cardiovascular diseases: Bades containing caffeine, synephrine and other stimulants are contraindicated in people with cardiovascular diseases.
    • High blood pressure: Bades containing caffeine, synephrine and other stimulants are contraindicated in people with high blood pressure.
    • Alarm disorders: Dietary supplements containing caffeine and other stimulants are contraindicated for people with anxious disorders.
    • Liver and kidney diseases: Some dietary supplements can be toxic to the liver and kidneys.
    • Allergies: People with allergies to certain ingredients should avoid taking dietary supplements containing these ingredients.

19. Interaction with drugs:

    • Anticoagulants: Bades containing vitamin K can reduce the effectiveness of anticoagulants.
    • Antidepressants: Bades containing 5-HTP can interact with antidepressants.
    • Offidiabetic drugs: The dietary supplements containing chrome can enhance the effect of antidiabetic drugs.
    • Drugs for the thyroid gland: Some dietary supplements can affect the function of the thyroid gland.
    • Heart drugs: Bades containing stimulants can interact with heart drugs.

20. Security recommendations:

    • Consultation with a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor.
    • The choice of quality products: To buy dietary supplements only from reliable manufacturers and in pharmacies.
    • Careful reading of labels: Carefully read the labels and observe the recommended dosages.
    • Avoid high doses: Do not exceed the recommended dosages.
    • Continuation of reception when side effects appear: Stop taking dietary supplements when any side effects appear.
    • Information of the doctor: Inform the doctor about taking any dietary supplements, especially if you take medicines.
    • Evaluation of benefits and risk: Thoroughly weigh the potential benefits and risk before taking dietary supplements for weight loss.
    • Do not rely only on dietary supplements: Bades should not be the only way to lose weight.

Part 5: Alternatives of dietary supplements for weight loss

21. Healthy nutrition:

    • Balanced diet: A diet rich in nutrients, including fruits, vegetables, whole grains, lean meat and healthy fats.
    • Calorie control: Burning more calories than consumed.
    • Restriction of processed products: Limiting the consumption of processed products, sugar and trans fats.
    • Regular meals: Regular meals help maintain a stable blood sugar and prevent overeating.
    • Conscious nutrition: Pay attention to hunger and saturation, is slow and without abstract.

22. Regular physical activity:

    • Aerobic exercises: Running, swimming, cycling and other aerobic exercises burn calories and improve the cardiovascular system.
    • Power training: Power training strengthens muscles and increase metabolism.
    • A combination of aerobic and strength training: The combination of aerobic and strength training is the most effective for losing weight and maintaining healthy weight.
    • Regularity: The regularity of physical activity is the key to success.
    • The choice of classes to liking: Choosing those types of physical activity that you like to make it easier to adhere to the training mode.

23. Life change change:

    • Sufficient sleep: The lack of sleep can disrupt the hormonal balance, leading to an increase in appetite and a decrease in metabolism.
    • Stress management: Chronic stress can lead to overeating and accumulation of fat in the abdomen.
    • Hydration: Water is necessary for many physiological processes, including metabolism and fat burning.
    • Support: Getting support from friends, family or specialists can help you adhere to a healthy lifestyle.
    • Setting realistic goals: Setting realistic goals will help you avoid disappointment and maintain motivation.

24. Medical interventions (in extreme cases):

    • Medicines: There are drugs approved for the treatment of obesity.
    • Surgical methods: In some cases, surgical methods of treatment of obesity, such as bariatric surgery, can be shown.
    • The need to consult a doctor: Medical interventions should be considered only in extreme cases and only under the supervision of a doctor.

Part 6: Conclusions and recommendations

25. Evaluation of the effectiveness and safety of dietary supplements for weight loss:

    • There is not enough evidence: For most dietary supplements, for weight loss, there is not enough scientific evidence of their effectiveness and safety.
    • Individual differences: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
    • Health risks: Some dietary supplements can be hazardous to health.
    • The importance of consulting a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor.

26. Recommendations for the choice of dietary supplements (if the decision on admission is made):

    • The choice of reliable manufacturers: To buy dietary supplements only from reliable manufacturers and in pharmacies.
    • Careful reading of labels: Carefully read the labels and observe the recommended dosages.
    • Avoid high doses: Do not exceed the recommended dosages.
    • Continuation of reception when side effects appear: Stop taking dietary supplements when any side effects appear.
    • Information of the doctor: Inform the doctor about taking any dietary supplements, especially if you take medicines.

27. Emphasizing the importance of a healthy lifestyle:

    • Balanced nutrition: A balanced diet is the basis of healthy weight loss.
    • Regular physical activity: Regular physical activity burns calories, strengthens the muscles and improves the overall state of health.
    • Life change change: Losing weight is not a temporary diet, but a change in lifestyle aimed at long -term maintenance of healthy weight.

28. Cautions of unrealistic expectations:

    • Slow and stable weight loss: Healthy weight loss is a slow and stable process.
    • Individual approach: There is no universal approach to weight loss.
    • Do not rely only on dietary supplements: Bades should not be the only way to lose weight.

Part 7: Legal aspects and responsibility

29. Bades legislation in Russia:

    • Federal Law “On the quality and safety of food products”: Determines the basic requirements for safety and quality of food, including dietary supplements.
    • Technical regulations of the Customs Union “On food safety”: It establishes uniform sanitary-epidemiological and hygienic requirements for food products, including dietary supplements, in the territory of the Customs Union.
    • Bades labeling requirements: Bad labels must contain information about the composition, manufacturer, method of application, contraindications and other necessary information.
    • State registration of dietary supplements: Bades are subject to state registration in Rospotrebnadzor.

30. Responsibility of manufacturers and sellers:

    • Responsibility for safety and quality: Manufacturers and sellers of dietary supplements are responsible for the safety and quality of their products.
    • Responsibility for false information: Manufacturers and sellers are responsible for providing inaccurate information about dietary supplements.
    • Administrative and criminal liability: For violation of the legislation on dietary supplements, administrative and criminal liability is provided.

31. Consumer rights:

    • The right to information: Consumers are entitled to receive complete and reliable information about dietary supplements.
    • The right to security: Consumers are entitled to purchase safe and high -quality dietary supplements.
    • The right to compensation for damage: Consumers are entitled to compensation for damage caused by poor -quality or dangerous dietary supplements.

32. Regulatory authorities:

    • Rospootrebnadzor: Carries out state sanitary and epidemiological supervision of dietary supplements.
    • Federal Antimonopoly Service (FAS): It controls compliance with law on advertising of dietary supplements.
    • Roszdravnadzor: It controls the quality of medicines and medical devices, but not dietary supplements.

Part 8: The future of research in the field of dietary supplements for weight loss

33. Prospects for new ingredients and technologies:

    • Microbioma research: The study of the influence of the intestinal microbioma on metabolism and weight can lead to the development of new dietary supplements aimed at improving microflora.
    • Genetic research: Genetic studies can help identify individual characteristics affecting the effectiveness of dietary supplements.
    • Development of personalized dietary supplements: Development of personalized dietary supplements taking into account individual needs and body characteristics.
    • Nanotechnology: The use of nanotechnologies to improve the assimilation and efficiency of dietary supplements.
    • Artificial intelligence: The use of artificial intelligence to analyze data and develop new weight loss strategies.

34. The need to conduct high -quality clinical trials:

    • Standardization Methodology: The need to standardize the methodology of clinical tests of dietary supplements.
    • Increasing sampling sizes: The need to conduct research with large sample sizes.
    • Long duration of research: The need to conduct research with a long duration.
    • Using control groups: Mandatory use of control groups.
    • Transparency and publication of results: Transparency and publication of research results, regardless of their results.

35. The development of the regulatory framework:

    • Tighten the requirements for the registration of dietary supplements: Tighten the requirements for registration of dietary supplements to guarantee their safety and quality.
    • Strengthening control over the advertising of dietary supplements: Strengthening control over the advertising of dietary supplements in order to prevent consumers.
    • Harmonization of legislation: Harmonization of the legislation on dietary supplements at the international level.

36. Ethical aspects:

    • Informed consent: Ensuring informed consent of patients involved in clinical tests of dietary supplements.
    • Consumer protection: Protection of consumer rights to receive complete and reliable information about dietary supplements.
    • Fraud prevention: Prevention of fraud and unfair competition in the dietary supplement market.

Part 9: Practical Councils and Recommendations

37. How to choose a dietary supplement for weight loss (if the decision is made):

    • Consultation with a doctor or nutritionist: Get a consultation with a doctor or nutritionist before taking any dietary supplement for weight loss. They can evaluate your health status, learn about your goals and help you choose the most suitable and safe product.
    • Explore information about the manufacturer: Choose dietary supplements from reliable and trusted manufacturers who have a good reputation and provide detailed information about their products.
    • Check the availability of certificates: Make sure that dietary supplement has the necessary quality certificates and meets security standards.
    • Carefully study the composition: Carefully study the composition of the dietary supplement and make sure that it does not have the ingredients for which you may have an allergy or individual intolerance.
    • Evaluate scientific evidence: Look for scientific research confirming the effectiveness and safety of the ingredients that are part of the dietary supplement.
    • Read the reviews of other consumers: Read the reviews of other consumers about the dietary supplement to learn about their experience of using the product.
    • Pay attention to the dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage to avoid side effects.
    • Avoid products with dubious ingredients: Avoid dietary supplements containing ingredients that have not been studied or have a dubious reputation.
    • Do not believe the promises of quick weight loss: Be careful with products that promise quick and light weight loss. Healthy weight loss is a slow and gradual process.
    • Remember that dietary supplement is an addition to a diet and physical exercises: Dietary supplement should not be the only way