Section 1: What is dietary supplements? Definition, classification and legislative framework
- 1 Determination of biologically active additives (dietary supplements)
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain normal or restoration of impaired body functions. Bades are not drugs and are used as an addition to the main diet. They are available in various forms: tablets, capsules, powders, solutions, extracts and others.
- 2 Classification of dietary supplements by composition and purpose
Classification of dietary supplements is made according to various criteria, such as the composition, form of release, purpose and mechanism of action. The main categories include:
* **Нутрицевтики:** Источники основных пищевых веществ (белков, жиров, углеводов), витаминов, минералов, пищевых волокон. Они направлены на коррекцию пищевого рациона и восполнение дефицита необходимых элементов.
* **Парафармацевтики:** Средства, обладающие профилактическим и вспомогательным лечебным действием при различных заболеваниях. Они содержат биологически активные вещества, влияющие на определенные органы и системы организма. Примеры: иммуномодуляторы, антиоксиданты, гепатопротекторы.
* **Пробиотики и пребиотики:** Содержат живые микроорганизмы, благотворно влияющие на микрофлору кишечника (пробиотики), или вещества, стимулирующие рост и активность полезных бактерий (пребиотики).
* **Фитотерапевтические средства:** БАД на основе лекарственных растений, обладающие различными терапевтическими свойствами.
* **БАД для спортсменов:** Специализированные продукты, направленные на повышение физической выносливости, улучшение восстановления после тренировок, увеличение мышечной массы.
* **БАД для контроля веса:** Средства, способствующие снижению аппетита, ускорению метаболизма, блокированию усвоения жиров и углеводов.
- 3 Legislative base of dietary supplement regulation in Russia and abroad
In Russia, the turnover of BAD is regulated by Federal Law No. 29-ФЗ “On the quality and safety of food products” and the sanitary-epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BADs)”. These documents establish requirements for the production, storage, transportation, implementation and marking of dietary supplements. All dietary supplements must undergo state registration in Rospotrebnadzor and have a certificate of state registration (SGR).
Abroad, dietary supplement regulation is different in different countries. In the USA, BAD is regulated by the Law on Dietary Addictions, Health and Education (DSHEA), which imposes responsibility for the safety of products for manufacturers. The European Union has a directive of 2002/46/EC, which sets the requirements for vitamins and minerals used in dietary supplements. In Canada, dietary supplements are regulated as natural health products (NHPS) and require a license to sell. Differences in the legislation of different countries can lead to the fact that the same product can be classified as dietary supplements in one country and as a drug in another.
Section 2: The benefits of dietary supplements: scientific justifications and practical application
- 1 Vitamins and minerals: replenishment of deficiency and health promotion
Vitamins and minerals are indispensable for the normal functioning of the body. The deficiency of these substances can lead to various diseases and health disorders. Bad, containing vitamins and minerals, can be useful for replenishing the deficiency, especially during periods of increased need (pregnancy, breastfeeding, intense physical activity, diseases).
- Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. Vitamin D deficiency is common, especially in winter. Reception of dietary supplements with vitamin D can help prevent osteoporosis and other bones.
- Vitamin B12: It is important for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found among vegetarians and elderly people. Reception of dietary supplements with vitamin B12 can help prevent anemia and neurological disorders.
- Vitamin C: A powerful antioxidant necessary for the immune system and the formation of collagen. Reception of dietary supplements with vitamin C can help strengthen immunity and protect the body from infections.
- Iron: It is necessary for the formation of hemoglobin and the transfer of oxygen. Iron deficiency is one of the most common causes of anemia. Reception of dietary supplements with iron can help restore the level of hemoglobin and improve the overall state of health.
- Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system. Reception of dietary supplements with calcium can help prevent osteoporosis and other bones.
- Magnesium: Participates in many biochemical processes in the body, including the regulation of blood pressure, blood sugar and muscle and nerves. Reception of dietary supplements with magnesium can help improve sleep, reduce anxiety and prevent muscle cramps.
- 2 Omega-3 fatty acids: benefits for the heart, brain and joints
Omega-3 fatty acids are polyunsaturated fatty acids that are not synthesized in the body and should come with food or dietary supplements. The main omega-3 fatty acids are eicopascentaenoic acid (EPK) and dairyxaenic acid (DHG). They have many healthy health properties:
- Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve the function of the vascular endothelium. Regular intake of dietary supplements with omega-3 fatty acids can help prevent cardiovascular diseases, such as myocardial infarction and stroke.
- Brain health: DGC is the main structural component of the brain and is necessary for the normal development and functioning of the nervous system. Omega-3 fatty acids improve memory, concentration and cognitive functions. Reception of dietary supplements with omega-3 fatty acids can help prevent an age-related decrease in cognitive functions and the development of dementia.
- Joint health: Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and constraint in arthritis. Reception of dietary supplements with omega-3 fatty acids can improve joint mobility and relieve arthritis symptoms.
- Other useful properties: Omega-3 fatty acids can also help improve vision, reduce the risk of depression and anxiety, strengthen immunity and improve the skin condition.
- 3 Probiotics and prebiotics: maintaining the health of the intestines and immunity
Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are found in fermented products, such as yogurt, kefir and sauerkraut, as well as in dietary supplements. Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and serve as food for beneficial bacteria in the intestines. They are contained in products such as onions, garlic, bananas and oats, as well as in dietary supplements.
- Improving digestion: Probiotics and prebiotics help restore and maintain a healthy intestinal microflora, improve digestion, reduce bloating, constipation and diarrhea. They can also help with irritable intestinal syndrome (SRK) and other diseases of the gastrointestinal tract.
- Strengthening immunity: About 70% of immune cells are in the intestines. Probiotics and prebiotics stimulate the immune system, increase the body’s resistance to infections and reduce the risk of allergic reactions.
- Reducing the risk of infections: Probiotics compete with pathogenic bacteria for nutrients and places of attachment to the intestinal wall, thereby reducing the risk of infections. They also produce antimicrobials that inhibit the growth of harmful bacteria.
- Other useful properties: Probiotics and prebiotics can also help reduce blood cholesterol, improve the absorption of vitamins and minerals and even improve mood.
- 4 Antioxidants: Cell protection from damage by free radicals
Antioxidants are substances that protect the body cells from damage caused by free radicals. Free radicals are unstable molecules that are formed in the process of normal metabolism, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Damage to cells with free radicals can lead to the development of various diseases, such as cancer, cardiovascular diseases and Alzheimer’s disease.
- Vitamin C and vitamin E: Powerful antioxidants that protect cells from damage to free radicals. They are found in vegetables, fruits, nuts and vegetable oils, as well as in dietary supplements.
- Selenium: Mineral, which is a component of antioxidant enzymes. It is contained in seafood, meat and nuts, as well as in dietary supplements.
- Carotenoids: The pigments contained in vegetables and fruits of bright colors, such as carrots, tomatoes and spinach. Beta-carotene is the predecessor of vitamin A and has antioxidant properties. Lycopin contained in tomatoes is a powerful antioxidant that can help protect from prostate cancer. Luthein and zeaxantin contained in spinach and other green vegetables are important for the health of the eyes.
- Polyphenols: Contained in tea, coffee, red wine, fruits and vegetables. Resveratrol contained in red wine has antioxidant and anti -inflammatory properties. Quercetin contained in onions and apples has antioxidant and anti -allergic properties.
- Coenzim q10: A substance that is involved in the production of energy in cells and has antioxidant properties. It is found in meat, fish and nuts, as well as in dietary supplements.
- 5 Plant extracts: traditional means to maintain health
Plant extracts are used in traditional medicine for many centuries for the treatment and prevention of various diseases. Many plant extracts have useful health properties and can be used as dietary supplements.
- SOUTINATEA: It stimulates the immune system and helps to fight infections.
- Ginseng: Increases energy and endurance, improves cognitive functions and reduces stress.
- Milk thistle: Protects the liver from damage and helps restore its function.
- Ginkgo biloba: Improves blood circulation and cognitive functions, especially in the elderly.
- Turmeric: It has anti -inflammatory and antioxidant properties.
- St. John’s wort: It has antidepressant properties.
Section 3: Damage Dietary Diet
- 1 Lack of proven effectiveness: placebo effect and marketing tricks
Not all dietary supplements have proven effectiveness. Many studies do not confirm the properties of dietary supplements declared by manufacturers, and positive effects can be associated with the placebo effect – the psychological effect of faith in healing. Drual manufacturers often use marketing tricks to attract customers, exaggerating the beneficial properties of products and silent about possible risks. It is important to critically evaluate information about dietary supplements and not rely only on advertising.
- 2 Uncontrolled quality and content: falsification and impurities
The quality and content of dietary supplements can vary significantly depending on the manufacturer. Some dietary supplements may contain impurities, pollutants or substances that are not indicated on the label. There were cases of falsification of dietary supplements when instead of the declared ingredients contained cheap analogues or even drugs. This can be a serious health hazard, especially for people with allergies or chronic diseases.
- 3 Interaction with drugs: enhancing or weakening the effect
Bad can interact with drugs, enhancing or weakening their effect. This can lead to unpredictable health consequences. For example, St. John’s wort can reduce the effectiveness of some antidepressants and contraceptives, and vitamin K can reduce the effectiveness of anticoagulants. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions with drugs.
- 4 Side effects and allergic reactions: individual intolerance
Like any other substances, dietary supplements can cause side effects and allergic reactions. The most common side effects include digestive disorders (nausea, vomiting, diarrhea, constipation), headache, dizziness and skin rashes. Allergic reactions can appear in the form of itching, urticaria, Quincke’s edema and even anaphylactic shock. It is important to stop taking dietary supplements and consult a doctor when any undesirable symptoms appear.
- 5 Overdose of vitamins and minerals: hypervitaminosis and toxicity
Taking dietary supplements in high doses can lead to an overdose of vitamins and minerals (hypervitaminosis), which can be toxic for the body. For example, an overdose of vitamin A can cause nausea, vomiting, headache, dizziness, hair loss and liver damage. An overdose of iron can cause poisoning, damage to organs, and even death. It is important to comply with the recommended dosages of dietary supplements and not exceed them without consulting a doctor.
- 6 Risk for certain population groups: pregnant, lactating, children, elderly
Some dietary supplements can be unsafe for certain population groups, such as pregnant women, nursing women, children and older people. Pregnant and nursing women should avoid taking dietary supplement without consulting a doctor, since some substances can be harmful to the fetus or child. Children are not recommended to give dietary supplements intended for adults. Older people are more susceptible to side effects of dietary supplements and should be careful when taking them.
Section 4: How to choose and accept dietary supplements correctly
- 1 Consultation with a doctor: the need to discuss with a professional
Before starting dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the presence of a deficiency of any substances and give recommendations for the choice and dosage of dietary supplements. It is especially important to consult a doctor in the presence of chronic diseases, taking drugs, pregnancy or breastfeeding.
- 2 The choice of a reliable manufacturer: reputation, certificates, reviews
When choosing dietary supplements, preference should be given to reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP) and customer reviews. Avoid buying dietary supplements from dubious sellers or through Internet sites that have no license.
- 3 Careful study of the composition: active substances, auxiliary components
Before buying dietary supplements, carefully study the composition of the product. Pay attention to the content of active substances, auxiliary components (for example, dyes, preservatives) and the presence of allergens. If you have an allergy to any substances, avoid taking dietary supplements containing these substances.
- 4 Compliance with the recommended dosage: Instructions for use and recommendations of a doctor
Take dietary supplements strictly in accordance with the instructions for use and the doctor’s recommendations. Do not exceed the recommended dosage, as this can lead to an overdose and side effects.
- 5 Tracking effect and side effects: maintaining a dietary supplement diary
During dietary supplements, track the effect and side effects. Keep a diary in which note changes in the state of health, the appearance of new symptoms and their connection with the intake of dietary supplements. If any undesirable symptoms appear, stop taking dietary supplements and consult a doctor.
- 6 Assessment of the ratio of benefit and risk: making a balanced decision
Before making a decision on dietary supplement, evaluate the ratio of benefit and risk. Consider your individual characteristics, health status, the presence of chronic diseases and the drugs taken. If the benefits of taking dietary supplements do not exceed a potential risk, it is better to abandon their reception.
Section 5: Alternatives Bad: Healthy Lifestyle and Full Eating
- 1 Balanced diet: Health and longevity
The basis of health and longevity is a balanced diet that provides the body with all the necessary nutrients. Include a variety of products in your diet: vegetables, fruits, cereals, protein products (meat, fish, eggs, legumes), dairy products and healthy fats. Try to avoid processed foods, sugar, trans fats and salt.
- 2 Healthy lifestyle: physical activity, sleep, stress management
A healthy lifestyle includes regular physical activity, sufficient sleep and effective stress management. Physical activity helps maintain normal weight, strengthens the cardiovascular system, improves mood and reduces the risk of chronic diseases. A sufficient sleep is necessary to restore the body and normal functioning of the brain. Stress management helps reduce the risk of developing stress diseases such as cardiovascular disease, depression and anxiety.
- 3 Natural sources of vitamins and minerals: fruits, vegetables, herbs
Instead of taking dietary supplements, try to receive vitamins and minerals from natural sources: fruits, vegetables, herbs. For example, vitamin C is found in citrus fruits, berries and herbs, vitamin D – in fatty fish and eggs, iron – in meat, liver and legumes, calcium – in dairy products and green vegetables.
- 4 Phytotherapy under the control of a specialist: the use of medicinal plants
Phytotherapy is the use of medicinal plants for the treatment and prevention of diseases. Medicinal plants can be effective in certain conditions, but it is important to use them under the control of a specialist, as they can interact with drugs and cause side effects.
- 5 Preventive measures: regular medical examinations and tests
Regular medical examinations and analyzes help to identify a shortage of nutrients and other health problems at an early stage. This allows you to take measures in a timely manner and prevent the development of diseases.
- 6 Individual approach: taking into account the needs and characteristics of the body
It is important to remember that each organism is individual and has its own needs and features. Take the choice of food, lifestyle and dietary supplement, given your needs and recommendations of a doctor. Do not self -medicate and do not rely only on advertising.