Health and dietary supplements: how to choose the best

Health and dietary supplements: how to choose the best

I. Understanding of dietary supplements: essence, legislation and myths

1. What is dietary supplement? Definition and classification.

   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. Unlike drugs, dietary supplements are not intended for the treatment of diseases. Their goal is to maintain health, replenish deficits, increase the body’s stability to adverse environmental factors, as well as optimizing the functions of organs and systems.

   Classification of dietary supplements can be based on various criteria:

   • By composition:
     • Vitamins and minerals: Contain one or more vitamins and/or minerals. Examples: vitamin D, calcium, magnesium.
     • Plant extracts and herbs: Contain extracts from medicinal plants. Examples: Echinacea extract, valerian extract.
     • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial microflora (prebiotics). Examples: lactobacilli, bifidobacteria, inulin.
     • Amino acids: Contain separate amino acids or amino acid complexes. Examples: L-carnitine, glutamine, BCAA.
     • Fatty acids: Contain polyunsaturated fatty acids (PNS), such as omega-3. Examples: fish oil, linseed oil.
     • Enzymes: Contain enzymes that contribute to digestion. Examples: Papain, Bromelein.
     • Other: This category includes dietary supplements containing substances that are not included in previous categories, such as Q10 coenzyme, chondroitin and glucosamine.
   • By the form of release:
     • Tablets: Convenient in use and dosing.
     • Capsules: Protect the contents from the effects of gastric juice.
     • Powders: It can be dissolved in water or added to food.
     • Liquids (solutions, drops): Easy to dose and accept.
     • Chewing pastries, marmalade: Attractive for children.
   • By purpose:
     • Immunomodulating: Aimed at strengthening the immune system.
     • Antioxidants: Protect cells from damage by free radicals.
     • For digestion: Improve digestion and absorption of nutrients.
     • For the cardiovascular system: Support the health of the heart and blood vessels.
     • For the nervous system: Improve mood, sleep and cognitive functions.
     • For the musculoskeletal system: Strengthen bones and joints.
     • For the beauty of the skin, hair and nails: Improve the condition of the skin, hair and nails.

2. Legislative regulation of dietary supplements in Russia and other countries.

   The regulation of dietary supplements varies significantly in different countries.

   • Russia: In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and sanitary rules and norms (SanPiN). To issue a dietary supplement to the appeal, it is necessary to go through state registration in Rospotrebnadzor. Registration confirms the compliance of dietary supplements with safety requirements and hygienic standards. Manufacturers are required to indicate on the packaging information about the composition, nutritional value, method of application, contraindications and expiration date. Advertising of dietary supplements is also regulated and should not contain false or misleading information. You can not advertise dietary supplements as drugs or argue that they can cure diseases.
   • USA: In the United States, dietary supplements are regulated as food, and not as medicines, in accordance with the Law on Drinking Addles, Health and Education of 1994 (DSHEA). This means that manufacturers are not required to receive FDA approval (sanitary supervision of the quality of food and medicines) before the production of dietary supplements on the market. However, the FDA may take measures against dietary supplements if they are a danger to health or contain false or misleading statements. Manufacturers are responsible for ensuring the safety of their products.
   • European Union: In the EU, the regulation of dietary supplements is carried out at the level of individual member countries. General rules relate to food safety and marking. The European Food Safety Agency (EFSA) evaluates the safety of food ingredients used in dietary supplements. However, there is no single system of approval of dietary supplements in the EU.
   • Other countries: In other countries, such as Canada, Australia and Japan, there are also their own dietary supplement regulation systems. In Canada, dietary supplements (natural health products) require licensing before sale. In Australia, dietary supplements (additional drugs) should be registered in the management of therapeutic goods (TGA). In Japan, there is a system of “food products for concrete use for wellness purposes” (FoSHU), which requires the approval of the Ministry of Health, Labor and Social Security.

3. Myths and misconceptions about dietary supplements: exposing popular statements.

   Around the dietary supplements there are many myths and errors that can mislead consumers. It is important to critically evaluate the information and rely on scientific data.

   • Myth: The dietary supplements are absolutely safe, as they are natural. Reality: “natural” does not always mean “safe”. Many plant substances can be toxic or allergic reactions. It is important to observe the dosage and take into account contraindications. Some dietary supplements can interact with drugs.
   • Myth: dietary supplements can replace medicines. Reality: dietary supplements are not intended for the treatment of diseases. They can be used as an addition to the main treatment prescribed by a doctor, but should not replace it. Self -medication can be dangerous to health.
   • Myth: The larger the dose, the better the effect. Reality: the excess of the recommended dose of dietary supplements can lead to undesirable side effects, such as nausea, diarrhea, headache or even more serious complications. It is important to follow the recommended dosage indicated on the packaging or prescribed by a doctor.
   • Myth: All dietary supplements are equally effective. Reality: Bad’s effectiveness depends on many factors, including the quality of raw materials, production technology, dosage and individual characteristics of the body. Not all dietary supplements presented in the market have proven effectiveness. It is important to choose dietary supplements from reliable manufacturers who conduct clinical studies of their products.
   • Myth: Bades are necessary for everyone. Reality: most people who adhere to a balanced diet do not need to receive dietary supplements. Bades can be useful in certain situations, such as nutrient deficiency, pregnancy, recovery period after illness or with intense physical exertion. However, before taking dietary supplements, it is recommended to consult a doctor.
   • Myth: If dietary supplements are sold in a pharmacy, then it is effective and safe. Reality: the presence of dietary supplements in the pharmacy does not guarantee its effectiveness and safety. Pharmacies are required to sell only registered dietary supplements, but are not responsible for their quality and efficiency. It is important to independently evaluate the information about the dietary supplement and choose products from trusted manufacturers.

II. Criteria for choosing high -quality dietary supplement: what to look for

1. The presence of state registration (in Russia): how to check authenticity.

   In Russia, the availability of state registration of dietary supplements is a prerequisite for its legal sale. Make sure that on the package of the dietary supplements the number of the certificate of state registration (SGR) is indicated. You can check the authenticity of the SGR on the Rospotrebnadzor website in the section “Register of certificates of state registration of products”. In the search bar you can enter the number of the SGR or the name of the dietary supplement. If the SCR is absent in the registry or the data on the package does not coincide with the data in the registry, this may indicate a fake. The acquisition of such dietary supplements should be avoided.

2. Composition and dosage: analysis of the ingredients and their quantity.

   Carefully study the composition of the dietary supplement. Make sure that the composition indicates all the ingredients, including active substances and auxiliary components (fillers, dyes, preservatives). Pay attention to the dosage of active substances. Compare the dosage with recommended daily consumption standards or with dosages used in clinical research. Avoid dietary supplements with high dosages, as this can lead to side effects. When choosing vitamins and minerals, consider that some forms are better absorbed by the body than others. For example, vitamin D3 (cholecalciferol) is better absorbed than vitamin D2 (ergocalciferol). Magnesium in the form of citrate or glycinate is better absorbed than magnesium in the form of oxide. When choosing plant extracts, pay attention to standardization on active substances. Standardization guarantees that each portion of dietary supplements contains a certain amount of active substance.

3. Manufacturer: reputation, certification (GMP, ISO), reviews.

   The reputation of the manufacturer is an important factor in choosing a dietary supplement. Preference should be given to manufacturers with a good reputation in the market, long -term experience and positive consumer reviews. Pay attention to the factor of certificates of compliance with international quality standards, such as GMP (good manuapacturbing practice) and ISO (International Organization for Standardization). GMP certification guarantees that dietary supplements are produced in accordance with appropriate production practitioners that ensure the quality, safety and efficiency of products. ISO certification confirms the compliance of the manufacturer’s quality management system with international standards. Read reviews about the manufacturer and its products on the Internet. However, the reviews should be critically evaluated, as they can be subjective or custom. Pay attention to the ratio of positive and negative reviews, as well as the argument presented in the reviews.

4. Open Form: tablets, capsules, powders, fluids – which is better and why.

   The choice of dietary supplement production form depends on personal preferences and convenience of application. Each form of release has its advantages and disadvantages.

   • Tablets: Convenient in use and dosing. Disadvantages: may contain many auxiliary components (fillers, binders, dyes). They can be more slowly dissolved and absorbed than other forms of release.
   • Capsules: Protect the contents from the effects of gastric juice, which is especially important for substances that are sensitive to the acidic environment (for example, probiotics). They may contain fewer auxiliary components than tablets. Easy to swallow. Disadvantages: can be more expensive than tablets. The capsule shell can be made of gelatin, which is not suitable for vegetarians and vegans.
   • Powders: It can be dissolved in water, juice or added to food. Easy to dose. They are quickly absorbed. Disadvantages: may have an unpleasant taste or smell. It is inconvenient to take with you on the road.
   • Liquids (solutions, drops): It is easy to dose and accept, especially for children and the elderly. They are quickly absorbed. Disadvantages: may have an unpleasant taste or smell. Contain preservatives. A short shelf life after opening the bottle.
   • Chewing pastries, marmalade: Attractive for children. It is convenient to accept. Disadvantages: contain a lot of sugar, dyes and flavors. Less useful than other forms of release.

5. Price: price comparison, validity of value, avoiding fakes.

   The price of dietary supplements can vary depending on the composition, dosage, manufacturer and form of release. Compare the prices of dietary supplements of different manufacturers to find the optimal price ratio. Pay attention to the validity of the value. Too low price may indicate low quality of raw materials or fake. Buy dietary supplements only in proven places, such as pharmacies or specialized stores. Avoid the acquisition of dietary supplements from dubious sellers who offer too low prices or do not have the necessary documents. Pay attention to the package of Bad. It should be whole, without damage, with a clear marking and indicating the shelf life. Do not buy dietary supplements with damaged packaging or expired shelf life.

III. How to take dietary supplements correctly: recommendations and warnings

1. Consultation with a doctor: necessity, goals, obtaining individual recommendations.

   Before you start taking Bad, it is recommended to consult a doctor. The doctor will help to determine if you need a dietary supplement, which dietary supplements are suitable for you, and in what dosage they should be taken. Consultation with a doctor is especially important if you have any chronic diseases, you take drugs or pregnant or breastfeed. The doctor may prescribe tests to identify a deficiency of nutrients and choose dietary supplements that will help to make up for these deficits. The doctor can also evaluate the possible interactions of dietary supplements with the drugs that you take and give recommendations on the safe use of dietary supplements. Self -medication can be dangerous to health.

2. Dosage and reception mode: compliance with the recommendations of the manufacturer and the doctor.

   Strictly follow the recommendations of the manufacturer and the doctor for the dosage and the dietary supplement mode. Do not exceed the recommended dosage, as this can lead to side effects. Take the dietary supplement in accordance with the instructions on the packaging or the doctor’s recommendations. Some dietary supplements are recommended to be taken while eating to improve their absorption. Other dietary supplements are recommended to take on an empty stomach to avoid interaction with food. If you forgot to take dietary supplements, do not double the dose at the next reception. Just continue to take dietary supplement in normal mode.

3. Interaction with medicines and other dietary supplements: potential risks and precautions.

   Bades can interact with drugs and other dietary supplements. Some dietary supplements can enhance or weaken the effect of drugs. Other dietary supplements may contain ingredients that interact with each other. To avoid undesirable interactions, be sure to tell the doctor about all drugs and dietary supplements that you take. The doctor can evaluate possible interactions and give recommendations on the safe administration of dietary supplements and drugs. Do not take at the same time several dietary supplements containing the same ingredients to avoid overdose.

4. Side effects and contraindications: recognition, actions in the event of who should avoid taking.

   Bades, like drugs, can cause side effects. The most common side effects of dietary supplements include nausea, diarrhea, constipation, headache, allergic reactions. If any side effects occur, stop taking the dietary supplement and consult a doctor. Dietary supplements have contraindications. Some dietary supplements cannot be taken with certain diseases, pregnancy, breastfeeding or in combination with some drugs. Carefully study the contraindications indicated on the Bad packaging, and consult your doctor to make sure that dietary supplements are suitable for you. Children, pregnant women and nursing mothers should take dietary supplements only as prescribed by a doctor. People with chronic diseases should consult a doctor before taking dietary supplements.

5. Duration of admission: courses, breaks, long -term use.

   The duration of the intake of dietary supplement depends on the purpose of the intake and individual characteristics of the body. Some dietary supplements can be taken for a long time, for example, vitamin D or omega-3 fatty acids. Other dietary supplements are recommended to be taken in courses, with interruptions. The duration of the course and breaks between the courses should be determined in accordance with the recommendations of the manufacturer or doctor. Long -term use of some dietary supplements can lead to undesirable side effects or deficiency of other nutrients. Therefore, before prolonged use of dietary supplements, it is recommended to consult a doctor.

IV. Separate groups of dietary supplements: review and recommendations

1. Vitamins and minerals: role, deficit, choice of optimal complex.

   Vitamins and minerals are necessary for the normal vital activity of a substance that the body cannot synthesize independently or synthesizes in insufficient quantities. They participate in many biochemical processes, regulate the work of organs and systems, maintain immunity and protect the cells from damage. The deficiency of vitamins and minerals can lead to various diseases and disorders in the body. Symptoms of deficiency of vitamins and minerals can be non -specific, such as fatigue, weakness, irritability, reduction of appetite, deterioration of skin, hair and nails. You can diagnose a deficiency of vitamins and minerals using blood tests. When choosing a vitamin-mineral complex, the individual needs of the body, age, gender, lifestyle and the presence of chronic diseases should be taken into account. It is recommended to choose complexes containing vitamins and minerals in dosages corresponding to the recommended daily consumption standards. Pay attention to the form of release of vitamins and minerals. Some forms are better absorbed by the body than others. When choosing a vitamin-mineral complex, it is recommended to consult a doctor or pharmacist.

2. Probiotics and prebiotics: benefits for intestinal microflora, choice and application.

   Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on human health. Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of the beneficial microflora of the intestine. Probiotics and prebiotics improve digestion, strengthen immunity, protect against infections and reduce the risk of allergies. When choosing a probiotic, attention should be paid to the composition, the number of living bacteria and resistance to gastric juice and bile. It is recommended to choose probiotics containing several strains of beneficial bacteria. When using probiotics, the recommendations of the manufacturer or doctor should be followed. Probiotics are usually taken in courses, with breaks. Prebiotics are contained in food, such as onions, garlic, artichokes, bananas and whole grains. If necessary, prebiotics can be taken in the form of additives.

3. Omega-3 fatty acids: meaning for the health of the heart, brain and vision, sources and dosage.

   Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the normal functioning of the body. They play an important role in the health of the heart, brain and vision. Omega-3 fatty acids reduce blood cholesterol, improve blood circulation, reduce inflammation and support cognitive functions. The main sources of omega-3 fatty acids are fat fish (salmon, tuna, mackerel), linseed oil, walnuts and chia seeds. With insufficient consumption of omega-3 fatty acids with food, it is recommended to take them in the form of additives. When choosing the supplement of omega-3 fatty acids, attention should be paid to the EPA content (eicopascentenoic acid) and DHA (non-zahyxenic acid). The recommended daily dose of EPA and DHA is 250-500 mg. For people with cardiovascular diseases, it is recommended to take higher doses of omega-3 fatty acids, as prescribed by a doctor.

4. Plant adaptogens: increasing stress resistance, choice and application.

   Plant adaptogens are substances that increase the body’s resistance to stress, improve adaptation to adverse environmental factors and increase performance. Plant adaptogens include ginseng, eleutherococcus, Rodiola pink, Ashvaganda and others. Plant adaptogens are recommended to be taken during periods of increased mental and physical activity, with stress, fatigue and reduced immunity. When choosing vegetable adaptogens, attention should be paid to the quality of raw materials and standardization according to active substances. It is recommended to choose adaptogens from reliable manufacturers conducting clinical studies of their products. When using plant adaptogens, the recommendations of the manufacturer or doctor should be followed. Plant adaptogens are usually taken in courses, with breaks. Plant adaptogens can interact with drugs, so before use it is recommended to consult a doctor.

5. Dad for joints: chondroprotectors, collagen, hyaluronic acid – what is effective and how to accept.

   Dietary supplements for joints are designed to maintain joint health, reduce inflammation and pain, improve mobility and slow down the progression of degenerative changes. The main components of dietary supplements for joints include chondroprotectors (glucosamine and chondroitin), collagen and hyaluronic acid.

   • Chondroprotectors (glucosamine and chondroitin): They stimulate the synthesis of cartilage, reduce inflammation and joint pain. The effectiveness of chondroprotectors is controversial and depends on the individual characteristics of the body and the degree of damage to the joints. It is recommended to take chondroprotectors with long courses, at least 3-6 months.
   • Collagen: It is the main structural protein of cartilage fabric. Reception of collagen helps to strengthen the cartilage, ligaments and tendons. It is recommended to take a hydrolyzed collagen, which is better absorbed by the body.
   • Hyaluronic acid: Holds moisture in cartilage, provides joint lubrication and reduces friction. Hyaluronic acid can be taken orally in the form of additives or entered into the joint in the form of injections.

   When choosing a dietary supplement for joints, the composition, dosage and form of release should be taken into account. It is recommended to choose dietary supplements containing a combination of chondroprotectors, collagen and hyaluronic acid. Before using a dietary supplement for joints, it is recommended to consult a doctor.

V. Alternative approaches: healthy food and lifestyle

1. Balanced nutrition: the basis of health and the source of the necessary substances.

   A balanced diet is the basis of health and a source of necessary substances for the normal functioning of the body. The diet should be varied and include products from all basic food groups: vegetables, fruits, cereals, proteins and fats. Vegetables and fruits are rich in vitamins, minerals and antioxidants. Cereals contain carbohydrates, fiber and vitamins of group B. Squirrels are necessary for the construction and restoration of fabrics. Fats are involved in the metabolism and are necessary for the assimilation of fat -soluble vitamins. Try to consume products in natural form, without adding sugar, salt and preservatives. Limit the consumption of processed products, fast food and sweet drinks. Eat regularly, in small portions, 4-5 times a day. Do not miss breakfast. Drink enough water, 1.5-2 liters per day.

2. Physical activity: strengthening the body and improving metabolism.

   Physical activity is necessary to strengthen the body and improve metabolism. Regular sports help to maintain healthy weight, strengthen muscles and bones, improve the cardiovascular system and improve mood. Choose a form of physical activity that you like and do it regularly, at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Include various types of physical activity in your daily mode: aerobic exercises (running, swimming, bicycle), strength exercises (weight lifting, push -ups, squats) and flexibility exercises (stretching, yoga). Before starting sports, it is recommended to consult a doctor.

3. Stress management: relaxation techniques, meditation, sleep.

   Stress negatively affects health and can lead to various diseases. It is important to learn how to manage stress and find ways to relax. Relaxation techniques, such as deep breathing, progressive muscle relaxation and autogenic training, help reduce stress and improve well -being. Meditation is a practice that helps to focus on the present moment and distract from negative thoughts. Meditation reduces stress levels, improves sleep and increases the concentration of attention. Dream plays an important role in restoring the body and maintaining health. Try to sleep at least 7-8 hours a day. Create comfortable sleeping conditions: silence, darkness and coolness. Go to bed and wake up at the same time every day.

4. Refusal of bad habits: smoking, alcohol, abuse of caffeine.

   Funny habits, such as smoking, alcohol and caffeine abuse, negatively affect health and increase the risk of various diseases. Refusing bad habits is an important step towards a healthy lifestyle. Smoking increases the risk of lung cancer, cardiovascular diseases and chronic lung diseases. Alcohol negatively affects the liver, brain and cardiovascular system. The abuse of caffeine can lead to insomnia, nervousness and increased blood pressure. If it is difficult for you to abandon bad habits yourself, seek help from a doctor or psychologist.

5. Regular medical examinations: prevention and timely detection of diseases.

   Regular medical examinations are necessary for the prevention and timely detection of diseases. Medical examinations allow you to identify diseases in the early stages when they are easier to treat. It is recommended to undergo medical examinations at least once a year. A medical examination includes an examination of the doctor, blood and urine tests, ECG, fluorography and other studies, depending on the age, gender and the availability of risk factors. Discuss with the doctor what medical examinations you need to take and follow his recommendations. Timely seeking a doctor when any symptoms appear also important to maintain health.