Bad: buy or not? You decide!

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Bad: buy or not? You decide!

Section 1: What is dietary supplements? Debunge myths and determine the essence

Biologically active additives (dietary supplements) are concentrated sources of food substances designed to supplement the diet. They are produced in various forms: tablets, capsules, powders, liquids, and contain vitamins, minerals, amino acids, plant extracts, probiotics, prebiotics, omega-3 fatty acids and other biologically active components. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They are designed to maintain health, adjust nutrient deficiency and have a general strengthening effect.

To figure out whether it is worth buying dietary supplements, it is necessary to clearly distinguish between what they are and how they differ from drugs. The main difference is in the process of registration and quality control. Medicines are held strict clinical trials confirming their effectiveness and safety, and are also controlled by state bodies throughout the life cycle. Bad registration is a more simplified procedure. Manufacturers must provide documentation confirming the compliance of products with sanitary-hygienic requirements and safety requirements. However, clinical trials for dietary supplements are not mandatory.

There are many myths around dietary supplements. Some consider them a panacea from all diseases, others – useless dummies. The first myth is dangerous in that people can abandon the necessary treatment, relying only on dietary supplements. The second is depreciating the potential benefit that dietary supplements can bring in certain situations, for example, with a deficiency of vitamins or minerals caused by an unbalanced nutrition or specific needs of the body (pregnancy, breastfeeding, elderly, intense physical activity).

Thus, dietary supplements are an addition to the diet, and not its replacement. They can be useful for maintaining health and replenishing deficiency, but are not medicines and cannot treat diseases. Before starting to receive dietary supplements, you need to consult a doctor and make sure of their necessity and safety.

Section 2: Why do you need dietary supplements? Needs and indications for use

The need for dietary supplements can occur for various reasons. A modern way of life, characterized by a rapid pace, stress, irregular nutrition and a deterioration in the environmental situation, often leads to a deficiency of the necessary nutrients. In addition, the quality of food products available in stores can be unopple due to soil depletion, the use of pesticides and other factors.

Consider the main situations when the intake of dietary supplements can be justified:

Deficiency of vitamins and minerals: The deficiency of vitamin D, iron, calcium, vitamins of group B and other micronutrients are a common problem. Bades can help replenish these deficits, especially during periods of increased need, for example, in winter (vitamin D), during pregnancy (folic acid, iron) or with active sports (magnesium, potassium).
An unhealthy lifestyle and an unbalanced diet: The use of a large number of processed products, fast food, a lack of vegetables and fruits in the diet lead to a shortage of important nutrients and excess harmful substances. Bades with antioxidants, fiber, probiotics can help compensate for the negative effects of unhealthy nutrition.
Specific needs of the body: In different periods of life, the body needs various nutrients. Pregnant and lactating women need an increased amount of folic acid, iron, calcium. Elderly people can experience a deficiency of vitamin D, vitamin B12 and calcium. Athletes need amino acids, creatine and other substances to maintain muscles and restore after training. Vegetarians and vegans often lack vitamin B12, iron, calcium and omega-3 fatty acids.
Immunity support: During the seasonal epidemics of influenza and dietary supplements with vitamin C, zinc, echinacea and other immunomodulating substances, can help strengthen the immune system and reduce the risk of the disease.
Improving digestion: Probiotics and prebiotics contained in dietary supplements can help restore the balance of intestinal microflora, improve digestion and strengthen immunity.
Stress reduction and sleep improvement: Bades with magnesium, melatonin, valerian extract and other soothing substances can help reduce stress levels, improve sleep and increase performance.
Maintaining health, hair and nails: Bades with biotin, collagen, hyaluronic acid, vitamin E and other substances can help improve the condition of the skin, hair and nails.

It is important to understand that dietary supplements do not replace good nutrition and a healthy lifestyle. They only complement them and can be useful in certain situations. Before taking dietary supplements, it is necessary to consult a doctor in order to determine the need for their use and choose suitable drugs taking into account individual needs and health status.

Section 3: The composition of the dietary supplement: we study the components and their action

The composition of dietary supplements can be very diverse and depends on their purpose. It is important to carefully study the composition of the product before buying in order to understand what substances it contains and how they can affect the body. Consider the main groups of components that are often part of the dietary supplements:

Vitamins: Vitamins are organic substances necessary for the normal functioning of the body. Bades can contain various vitamins: vitamin A, vitamins of group B (B1, B2, B3, B5, B6, B7, B9, B12), vitamin C, vitamin D, vitamin E, vitamin K and others. Each vitamin performs its specific functions in the body. For example, vitamin D is necessary for the absorption of calcium and maintaining bone health, vitamin C strengthens immunity, group B vitamins are involved in metabolism.
Minerals: Minerals are inorganic substances necessary for the health of bones, teeth, muscles, nervous system and other organs and systems. Bades can contain various minerals: calcium, magnesium, iron, zinc, potassium, sodium, copper, selenium, chromium and others. Each mineral performs its specific functions in the body. For example, calcium is necessary for the health of bones and teeth, iron is involved in the transfer of oxygen, magnesium regulates the nervous and muscle function.
Amino acids: Amino acids are building blocks of proteins necessary for the growth, restoration and functioning of the body. Bades may contain various amino acids: irreplaceable (which the body cannot synthesize independently) and replaceable. Amino acids play an important role in the synthesis of hormones, enzymes, antibodies and other important substances. Some amino acids, for example, BCAA (leucine, isolacin, valin), are popular among athletes, as they contribute to the growth and restoration of muscles.
Plant extracts: Plant extracts contain biologically active substances that have various useful properties. Dietary supplements may contain extracts of various plants: echinacea, ginseng, ginkgo biloba, milk thistle, green tea and others. Plant extracts can have antioxidant, anti -inflammatory, immunomodulating, tonic and other properties. It is important to remember that plant extracts can interact with drugs, so before their use it is necessary to consult a doctor.
Probiotics and prebiotics: Probiotics are living microorganisms, which, when entering the intestine, have a positive effect on the microflora. Prebiotics are substances that serve as food for probiotics and contribute to their growth and reproduction. Bades with probiotics and prebiotics can help restore the balance of intestinal microflora, improve digestion and strengthen immunity.
Omega-3 fatty acids: Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and eyes. Bades may contain omega-3 fatty acids obtained from fish oil or vegetable springs such as linseed oil.
Other components: The composition of the dietary supplement may include other components such as Q10 coenzyme, collagen, hyaluronic acid, lecithin, chondroitin and other substances.

It is important to pay attention to the dosage of the components in the dietary supplement. The dosage must comply with the recommended daily consumption rate and take into account the individual needs of the body. Exceeding the dosage can lead to undesirable side effects.

Before buying dietary supplements, you must carefully study the composition of the product, make sure that there are the necessary components and the absence of contraindications. It is recommended to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products.

Section 4: Criteria for choosing dietary supplements: how not to make a mistake and buy a quality product

The choice of dietary supplements is a responsible process that requires an attentive approach. A huge number of different dietary supplements are represented on the market, and not all of them are equally effective and safe. In order not to be mistaken and buy a quality product, you must take into account the following criteria:

Manufacturer: Choose dietary supplements from trusted manufacturers with a good reputation. Study information about the manufacturer, read the reviews of other customers, make sure that the necessary quality certificates are available. Preference should be given to manufacturers who conduct quality control of their products at all stages of production.
Composition: Carefully study the composition of the product. Make sure that there are the necessary components and the absence of undesirable ingredients, such as artificial dyes, flavors, preservatives, GMOs. Pay attention to the dosage of the components. The dosage must comply with the recommended daily consumption rate and take into account the individual needs of the body.
Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose the form of release that is most convenient for you. Capsules are usually easier to swallow, and powders can be added to drinks or food.
Certification: Make sure the necessary quality certificates. In Russia, dietary supplements must have a certificate of state registration (SGR). The presence of the SGR confirms that the product meets the sanitary and hygienic requirements and safety requirements.
Reviews: Read the reviews of other customers. Reviews can give an idea of the effectiveness of the product and its side effects. However, do not blindly trust all reviews, as they can be subjective or custom.
Price: The price is not always an indicator of quality. Do not buy the cheapest dietary supplements, as they can be of poor quality or contain unwanted ingredients. On the other hand, the high price does not always guarantee high efficiency. It is optimal to choose dietary supplements of the middle price category from trusted manufacturers.
Consultation with a doctor: Before taking dietary supplements, you need to consult a doctor. The doctor will help to determine the need to use dietary supplements, choose suitable drugs taking into account individual needs and health status, as well as exclude possible contraindications and side effects.
Packaging and marking: Pay attention to the packaging and marking of dietary supplements. The packaging should be sealed and protect the product from environmental exposure. Marking should contain information about the composition of the product, manufacturer, date of manufacture, expiration date, method of use and dosage.
Place of purchase: Buy dietary supplements only in pharmacies or specialized stores that have a license to sell pharmaceutical products. Do not buy dietary sellers dietary supplements or through Internet sites that have no license.
Best before date: Pay attention to the expiration date of the product. Do not use dietary supplements with an expired expiration date.

Observing these criteria, you can choose a high -quality and safe dietary supplement that will benefit your health.

Section 5: possible risks and side effects: warnings and safety measures

Despite the fact that dietary supplements are not medicines, they can cause side effects and represent certain health risks. It is important to know about possible risks and security measures in order to avoid undesirable consequences.

Individual intolerance and allergic reactions: Some people may have individual intolerance to individual components of dietary supplements, which can manifest itself in the form of allergic reactions, such as skin rash, itching, urticaria, quinca edema, anaphylactic shock. Before starting a dietary supplement, it is necessary to carefully study the composition of the product and make sure that there are no allergens. People prone to allergic reactions are recommended to start taking dietary supplements with a small dose and gradually increasing it, observing the reaction of the body.
Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect. For example, dietary supplements with vitamin K can reduce the effectiveness of anticoagulants, and dietary supplements with St. John’s wort can reduce the effectiveness of antidepressants and contraceptives. Before taking a dietary supplement, it is necessary to inform the doctor about all the drugs taken in order to exclude possible interactions.
Overdose: Exceeding the recommended dosage of dietary supplements can lead to an overdose and undesirable side effects. For example, an overdose of vitamin A can cause nausea, vomiting, headache, dizziness, and an overdose of iron can cause constipation, abdominal pain, nausea, vomiting. It is necessary to strictly observe the recommended dosage indicated on the Bad package, and not take more than necessary.
Poor product and falsification: In the dietary supplement market there is a risk of acquiring low -quality products or falsifications. Poor -quality dietary supplements may contain harmful impurities, do not correspond to the declared composition or do not have the expected effect. To avoid the purchase of poor -quality products, it is necessary to buy dietary supplements only in pharmacies or specialized stores from trusted manufacturers.
Negative effect on the liver and kidneys: Some dietary supplements can have a negative effect on the liver and kidneys, especially with prolonged use or in high doses. People with liver and kidney diseases need to be careful about taking dietary supplements and consult a doctor before their use.
Lack of proven effectiveness: Not all dietary supplements have proven effectiveness. Many dietary supplements declare their miraculous properties, without reinforcing them with scientific research. Before buying dietary supplements, it is necessary to study information about its effectiveness and safety, as well as consult a doctor.
Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases and complicate their diagnosis. For example, taking dietary supplements with painkillers can temporarily relieve pain, but not eliminate the cause of the disease. If you have any symptoms, you must consult a doctor to establish a diagnosis and prescribe treatment.

To minimize risks and avoid side effects, the following security measures must be observed:

Consult a doctor before starting dietary supplements.
Carefully study the composition of the product and make sure that there are no allergens.
Strictly follow the recommended dosage.
Buy dietary supplements only in pharmacies or specialized stores from trusted manufacturers.
Tell the doctor about all the drugs taken.
Follow the body’s reaction to the intake of the dietary supplement and stop taking it when any side effects appear.
Do not self -medicate and do not replace dietary supplements with a full treatment prescribed by a doctor.

Compliance with these safety measures will help you get the maximum benefit from dietary supplements and avoid unwanted health consequences.

Section 6: Legislation and regulation of dietary supplements: what the consumer needs to know

The legislation and regulation of dietary supplements play an important role in ensuring the safety and quality of products presented on the market. It is important for the consumer to know the basic regulatory acts and requirements in order to make a conscious choice and protect his rights.

In Russia, the regulation of dietary supplements is carried out in accordance with Federal Law No. 29-ФЗ “On the quality and safety of food products”, the technical regulations of the Customs Union TR TS 021/2011 “On food safety”, the technical regulations of the Customs Union TR TS 022/2011 “Food products in terms of its marking” and other regulatory acts.

The main aspects of the legislative regulation of dietary supplements:

State registration: All dietary supplements produced or imported into Russia are subject to mandatory state registration. State registration is carried out by the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor). To receive a certificate of state registration (SGR), the manufacturer must provide documentation confirming the compliance of products with sanitary-hygienic requirements and safety requirements.
Requirements for composition and safety: Legislation establishes requirements for the composition and safety of dietary supplements. The composition of dietary supplements should not include harmful substances prohibited for use in food products. Manufacturers are required to guarantee the safety of their products and carry out quality control at all stages of production.
Marking requirements: The marking of dietary supplements should contain complete and reliable information about the product, including:
- The name of the product (“Biologically active food supplement”).
- The composition of the product (full list of ingredients).
- Name and address of the manufacturer.
- The date of manufacture and expiration date.
- Method of application and dosage.
- Contraindications for use.
- Information about state registration (SGR number).
- The warning that dietary supplement is not a drug.
Control over turnover: Rospotrebnadzor monitors the turnover of dietary supplements in Russia. Control includes a verification of the correspondence of products with the requirements of the legislation, the selection of samples for laboratory research and suppress violations of the law.
Responsibility for violation of legislation: For violation of dietary supplement legislation, manufacturers and sellers bear administrative and criminal liability.

What the consumer should know:

Check the presence of SGR: Before buying Bad, make sure there is a certificate of state registration (SGR) on the packaging of the product. The SGR confirms that the product meets the safety requirements.
Carefully study the marking: Before using Bad, carefully study the labeling of the product. Make sure there is complete information about the composition, manufacturer, date of manufacture, expiration date, method of use and dosage.
Buy dietary supplements only in pharmacies or specialized stores: This will help to avoid acquiring poor -quality products or falsifications.
Demand the seller with documents confirming the quality and safety of the dietary supplement: The seller is obliged to provide you with a copy of the SGR and other documents confirming the quality and safety of products.
Report violations: If you are faced with violations of the legislation on dietary supplements (for example, the sale of low -quality products, the absence of the SRR, inaccurate information on the marking), report this to Rospotrebnadzor.

Knowing the legislation and the regulation of dietary supplements will help the consumer make a conscious choice and protect his rights.

Section 7: Review of popular dietary supplements: Evaluation of efficiency and safety

A huge number of different dietary supplements are represented on the market, each of which promises certain benefits for health. Consider some of the most popular dietary supplements and evaluate their effectiveness and safety based on existing scientific data.

Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health, and also plays an important role in the immune system. Vitamin D deficiency is widespread, especially in the winter season. The intake of dietary supplements with vitamin D can be useful for replenishing the deficiency and maintaining bone health and immunity. However, before taking vitamin D, it is necessary to take a blood test to the level of vitamin D and consult a doctor to determine the necessary dosage.
Omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the heart, brain and eyes. They have anti-inflammatory properties and can reduce the risk of cardiovascular diseases. Reception of dietary supplements with omega-3 fatty acids can be useful for maintaining the health of the heart and brain. It is recommended to choose dietary supplements with a high content of EPA and DHA-the main omega-3 fatty acids.
Probiotics: Probiotics are living microorganisms, which, when entering the intestine, have a positive effect on the microflora. They can help restore the balance of intestinal microflora, improve digestion and strengthen immunity. Reception of dietary supplements with probiotics can be useful for dysbiosis, after taking antibiotics, with irritable intestines and other digestive problems. It is important to choose dietary supplements with various probiotics strains and a high content of living bacteria.
Magnesium: Magnesium is involved in many important processes in the body, including the regulation of nervous and muscle function, maintaining bone health and normalization of blood pressure. Magnesium deficiency can manifest itself in the form of muscle seizures, fatigue, irritability and insomnia. Reception of dietary supplements with magnesium can be useful to replenish the deficiency and improve the general state of health. It is recommended to choose dietary supplements with well -absorbed forms of magnesium, such as magnesium citrate or magnesium glycinate.
Collagen: Collagen is the main structural protein, which forms the basis of the connective tissue of the body, including skin, hair, nails, joints and bones. With age, the production of collagen decreases, which can lead to wrinkles, dry skin, joint pain and other problems. Reception of dietary supplements with collagen can be useful for maintaining health, hair, nails and joints. However, the effectiveness of collagen additives is still the subject of discussions.
Curcumin: Kurkumin is an active substance contained in turmeric, which has antioxidant and anti -inflammatory properties. Kurkumin can be useful for maintaining the health of joints, brain and heart. However, Kurkumin is poorly absorbed from the digestive tract. To increase the bioavailability of curcumin, it is recommended to take it in combination with piperin (black pepper extract).
SOUTINATEA: Echinacea is a medicinal plant that has immunomodulating properties. Reception of dietary supplements with echinacea can be useful for strengthening immunity and reducing the risk of colds. However, echinacea can cause allergic reactions in some people.
Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Reception of dietary supplements with melatonin can be useful for insomnia, change of time zones and other sleep disturbances. Melatonin should be taken with caution and not exceed the recommended dosage.

It is important to remember that the effectiveness and safety of dietary supplements can vary depending on the individual characteristics of the body, the dosage and quality of the product. Before taking any dietary supplement, you need to consult a doctor.

Section 8: Badam alternatives: how to get the necessary substances from food

Bades are not the only way to get the necessary nutrients. An alternative to Badam is a balanced diet that provides the body with all the necessary vitamins, minerals, amino acids and other useful substances.

Here are some tips on how to get the necessary substances from food:

Diversify your diet: Use products from all food groups: vegetables, fruits, cereals, proteins, dairy products. The more diverse your diet, the more chances to get all the necessary nutrients.
Eat more vegetables and fruits: Vegetables and fruits are a rich source of vitamins, minerals, fiber and antioxidants. Try to consume at least 5 servings of vegetables and fruits per day.
Choose whole grain products: Whole grain products (whole grain bread, brown rice, oatmeal) are rich in fiber, group B vitamins and minerals. They are more useful than processed cereals (white bread, white rice).
Eas enough protein: Protein is necessary for the construction and restoration of tissues of the body. Sources of protein are meat, fish, poultry, eggs, dairy products, legumes and nuts.
Choose useful fats: Useful fats (unsaturated fats) are found in fish, avocados, olive oil, nuts and seeds. Limit the consumption of saturated and trans fats, which are found in fatty meat, butter and processed products.
Do not forget about dairy products: Dairy products are a source of calcium, vitamin D and protein. Choose low -fat dairy products, such as yogurt, kefir and cottage cheese.
Drink enough water: Water is necessary for all processes in the body. Try to drink at least 8 glasses of water per day.
Prepare food at home: Cooking at home allows you to control the composition of dishes and avoid adding harmful substances, such as salt, sugar and trans fats.
Read the labels of products: Before buying products, read the labels to find out about the composition, calorie content and the content of nutrients.
Limit the consumption of processed products, fast food, sweet drinks and alcohol: These products contain few nutrients and many calories, sugar, salt and harmful fats.

In some cases, even with a balanced diet, it may be necessary to receive dietary supplements. For example, pregnant women are recommended to take folic acid, and people with vitamin D deficiency are vitamin D. However, in most cases, a balanced diet allows all the necessary nutrients without taking dietary supplements.

Before you start taking dietary supplements, try to adjust your diet and make sure that you get all the necessary nutrients from food. If you are still a shortage of nutrients, consult a doctor to determine the need to use dietary supplements.

Section 9: Bad for children: a special approach and precautions

The use of dietary supplements in children requires a special approach and precautions. The children’s body is in growth and development, and any effects on it can have serious consequences.

The basic principles of the use of dietary supplements in children:

Only as prescribed by a doctor: Bad for children should be prescribed only by a doctor after a thorough examination and determining the need for their use. Do not self -medicate and do not give the child dietary supplements without a doctor’s appointment.
Strictly compliance with the dosage: Children need to give dietary supplements in strict accordance with the doctor’s recommendations and instructions for use. Exceeding the dosage can lead to an overdose and undesirable side effects.
The choice of quality products: For children, it is necessary to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Make sure the necessary quality certificates and avoid the purchase of cheap and poor -quality products.
Accounting for age and health status: When choosing a dietary supplement for a child, it is necessary to take into account his age, state of health and individual characteristics of the body. Some dietary supplements can be contraindicated in children with certain diseases.
Observation of the reaction of the body: After the start of taking dietary supplements, it is necessary to carefully observe the reaction of the child’s body. When any side effects appear (for example, skin rash, itching, nausea, vomiting, diarrhea), it is necessary to stop taking dietary supplements and consult a doctor.
Avoid dietary supplements with artificial additives: For children, it is recommended to choose dietary supplements that do not contain artificial dyes, flavors, preservatives and other artificial additives.
Preference for natural sources of vitamins and minerals: In most cases, children can get the necessary vitamins and minerals from food. Try to provide your child with a balanced diet, including vegetables, fruits, cereals, proteins and dairy products.

In which cases, dietary supplements can be assigned to children:

Vitamin D deficiency: Vitamin D is necessary for the growth and development of bones. Vitamin D deficiency is often found in children, especially in the winter season.
Iron deficiency: Iron is necessary for the transfer of oxygen in the blood. Iron deficiency can lead to anemia.
Dysbiosis: Dysbiosis is a violation of the balance of intestinal microflora. Probiotics can help restore the balance of intestinal microflora and improve digestion.
Reduced immunity: Vitamin C, zinc and other immunomodulating substances can help strengthen immunity and reduce the risk of colds.

It is important to remember that dietary supplements do not replace good nutrition and a healthy lifestyle. They only complement them and can be useful in certain situations. Before taking dietary supplements for a child, it is necessary to consult a doctor.

Section 10: Bad for the elderly: Support for health and active longevity

With age, the body undergoes various changes that can lead to a deficiency of the necessary nutrients and a deterioration in health. Reception of dietary supplements can be useful for maintaining health and active longevity in the elderly.

The main needs of older people in nutrients:

Vitamin D: Older people often experience vitamin D, as their skin synthesizes vitamin D worse under the influence of sunlight. Vitamin D is necessary for the health of bones and the prevention of osteoporosis.
Calcium: Calcium is necessary for the health of bones and teeth. Older people need increased calcium consumption for the prevention of osteoporosis.
Vitamin B12: Vitamin B12 is necessary for the normal operation of the nervous system and blood formation. With age, the assimilation of vitamin B12 worsens, so older people are often recommended to take vitamin B12 in the form of an additive.
Magnesium: Magnesium is involved in many important processes in the body, including the regulation of nervous and muscle function, maintaining bone health and normalization of blood pressure. Magnesium deficiency is often found in older people.
Omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the heart, brain and eyes. They have anti-inflammatory properties and can reduce the risk of cardiovascular diseases and dementia.
Antioxidants: Antioxidants (vitamin C, vitamin E, selenium, zinc) protect the body cells from damage by free radicals and can slow down the aging process.
Fiber: Fiber is necessary for the normal functioning of the intestines and maintaining a healthy weight. Older people often experience digestive problems and need sufficient fiber consumption.

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