How to choose dietary supplements: tips and reviews

Do not include personal opinions or subjective statements.

How to choose dietary supplements: tips and reviews

I. What is dietary supplement and why are they needed?

Bad, or biologically active additives, are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their goal is to supplement the diet with the missing vitamins, minerals, amino acids, dietary fiber and other beneficial substances, to maintain the normal function of the body.

Bades can be produced in various forms: tablets, capsules, powders, syrups, extracts, etc. Depending on the composition and direction of the action, dietary supplements can be useful for:

• Immunity fortifications: Vitamin C, vitamin D, zinc, selenium, echinacea extract.
• Maintaining the health of bones and joints: Calcium, vitamin D, collagen, glucosamine, chondroitin.
• Improving digestion: Probiotics, prebiotics, enzymes.
• Maintaining health of the cardiovascular system: Omega-3 fatty acids, coenzyme Q10, vitamin K2.
• Improving cognitive functions: Ginkgo biloba, gota cola, omega-3 fatty acids.
• Filling a deficiency of nutrients: B vitamins, iron, iodine.
• Maintaining the health of the skin, hair and nails: BIOTIN, collagen, vitamin E.
• Regulation of blood sugar levels: Chrome, Jimnema Sylvester’s extract.
• Weight control: Green tea extract, L-carnitine.
• Increasing energy and endurance: Coenzyme Q10, ginseng, eleutherococcus.

It is important to understand that dietary supplements are not a replacement for full and balanced diet. They should be used as an addition to a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep.

II. Classification of dietary supplements:

Bades are classified according to various criteria, including the composition, form of release and purpose.

• By composition:

  • Vitamin complexes: Contain combinations of vitamins, for example, B vitamins, vitamins A, C, D, E.
  • Mineral complexes: Contain combinations of minerals, for example, calcium, magnesium, zinc, iron.
  • Plant dietary supplements: Contain extracts of herbs and plants, for example, echinacea, ginkgo biloba, ginseng.
  • Bades based on animal products: They contain components of animal origin, for example, collagen, chondroitin, omega-3 fatty acids from fish oil.
  • Probiotics and prebiotics: Contain living microorganisms (probiotics) or substances that contribute to their growth (prebiotics).
  • Amino acids: Contain separate amino acids or their complexes, for example, BCAA.
  • Enzymes: Contain enzymes that contribute to the breakdown of food and improve digestion.

• By the form of release:

  • Tablets: Compressed powders containing active substances and auxiliary components.
  • Capsules: Gelatin membranes containing active substances in the form of powder, granules or liquids.
  • Powders: Dry mixtures designed for dissolution in water or other liquids.
  • Liquids: Syrups, solutions, extracts.
  • They want: Gelatin forms containing active substances.
  • Bars: Solid forms containing active substances and food ingredients.

• By purpose: (Examples, as indicated in section I).

III. How to choose the right dietary supplement:

The choice of dietary supplements requires an attentive approach and accounting for a number of factors. The wrong choice can lead to inefficiency or even to negative health consequences.

1. Determine your needs: First of all, it is necessary to understand what kind of substances your body needs. To do this, it is recommended to consult a doctor or nutritionist. They will be able to evaluate your health status, identify possible deficits and recommend the appropriate dietary supplements. The independent purpose of dietary supplements can be ineffective and even dangerous.

2. Study the composition: Carefully read the composition of dietary supplements on the package. Pay attention to:

   • Active substances: Make sure that the dietary supplement contains exactly the substances that you need, and in a sufficient dosage. Check the recommended daily dose of each substance.
   • Excipients: Pay attention to the auxiliary substances, such as dyes, preservatives, flavors and fillers. If you have an allergy or intolerance to any components, choose dietary supplements without these substances.
   • Output form: Choose the form of release, which is most convenient for you. Tablets and capsules are easy to take and dose. Powers and liquids can be added to food or drinks.

3. Pay attention to the manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Make sure that the manufacturer has all the necessary licenses and quality certificates. Information about the manufacturer can be found on the package of dietary supplements or on his official website.

4. Check quality certificates: Make sure that the dietary supplement has a quality certificate confirming its compliance with safety and efficiency requirements. In Russia, such a certificate is a certificate of state registration (SGR) issued by Rospotrebnadzor. The presence of SGR guarantees that the dietary supplement has passed the necessary checks and is safe for use.

5. Study reviews: Before buying dietary supplements, it is useful to study the reviews of other people who have already used this product. Reviews can be found on various lifting sites, in online stores and on forums. However, it is worth considering that reviews can be subjective and do not always reflect the real picture.

6. Consider the contraindications and side effects: Before taking dietary supplements, it is necessary to familiarize yourself with contraindications and possible side effects. This information is usually indicated on the package of dietary supplements or in the instructions for use. If you have any chronic diseases or take other drugs, be sure to consult a doctor before starting to take dietary supplements.

7. Observe the dosage: Strictly observe the recommended dosage of the dietary supplement indicated on the packaging or in the instructions for use. Exceeding the dosage can lead to undesirable side effects.

8. Do not take dietary supplements unnecessarily: Bades are not a replacement for good nutrition and a healthy lifestyle. Take them only if necessary, when you have a shortage of any nutrients or when their doctor recommended you.

9. Be careful with dietary supplements for weight loss: Literation dietary supplements often contain potent substances that can be hazardous to health. Before using such dietary supplements, be sure to consult a doctor.

10. Keep the dietary supplement correctly: Keep dietary supplements in accordance with the manufacturer’s recommendations indicated on the packaging. Usually they should be stored in dry, cool and protected place from light.

IV. Common mistakes when choosing dietary supplements:

When choosing dietary supplements, errors are often allowed that can lead to ineffectiveness or even negative health consequences.

• Self -purpose of dietary supplement: You should not appoint dietary supplements yourself, without consulting a doctor or nutritionist. Self -medication can be dangerous.
• Buying dietary supplements in unverified places: Buy dietary supplements only in pharmacies or in trusted online stores that have a good reputation. Do not buy dietary sellers dietary supplements, as they can sell fakes or poor -quality products.
• Faith in miraculous properties: Do not believe the advertisement that promises the miraculous properties of dietary supplements. Bades are not a medicine and cannot cure serious diseases.
• Ignoring the composition: Do not ignore the composition of dietary supplements. Read the label carefully and pay attention to active and excipients.
• Dosage exceeding: Do not exceed the recommended dosage of dietary supplements. Exceeding the dosage can lead to side effects.
• A combination of dietary supplements with medicines without consulting a doctor: Do not combine dietary supplements with drugs without consulting a doctor. Some dietary supplements can interact with medicines and reduce their effectiveness or enhance side effects.
• Reception of dietary supplements in the presence of contraindications: Do not accept dietary supplements if you have contraindications for its use. Check out the contraindications indicated on the packaging or in the instructions for use.
• Dad storage in inappropriate conditions: Do not store dietary supplements in inappropriate conditions, such as a wet or warm place. Incorrect storage can lead to damage to the product and a decrease in its effectiveness.
• Waiting for an instant effect: Do not expect an instant effect from taking dietary supplements. To achieve the desired result, it is necessary to take dietary supplements regularly for a certain time.
• Replacing full -fledged dietary supplements: Do not replace good nutrition of dietary supplements. Bades are only an addition to the diet and cannot replace all the necessary nutrients.

V. Review of popular dietary supplements and reviews about them (examples):

It is important to note that the following examples contain general information and are not a recommendation for use. Consultation with a doctor before taking any dietary supplement is necessary. The reviews presented below are generalized and may differ from individual experience.

• Omega-3 fatty acids:

  • Description: Omega-3 fatty acids (EPK and DGK) are important for the health of the heart, brain and vision. They also have anti -inflammatory properties.
  • Sources: Fish oil, linseed oil, chia seeds, walnuts.
  • Indications: Maintaining health of the cardiovascular system, improving cognitive functions, reducing inflammation.
  • Reviews: Many users note an improvement in the condition of the skin, hair and nails, as well as an increase in concentration of attention and a decrease in cholesterol. Some complain of a fish taste and belching after admission.
  • Important points: Choose dietary supplements with a high content of EPK and DGK. Pay attention to the source of Omega-3 (preferably fish oil from wild fish).

• Vitamin D:

  • Description: Vitamin D is necessary for the health of bones and teeth, as well as to maintain immunity.
  • Sources: Sunlight, fish oil, egg yolks, enriched products.
  • Indications: Prevention and treatment of vitamin D deficiency, strengthening of bones, support for immunity.
  • Reviews: Many users note an improvement in well -being, increase energy and a decrease in the frequency of colds after the start of vitamin D.
  • Important points: Before taking vitamin D, it is recommended to take a blood test to the level of vitamin D. The doctor must determine the dosage of vitamin D.

• Probiotics:

  • Description: Probiotics are living microorganisms that benefit health, especially for the digestive system.
  • Sources: Dairy products (yogurt, kefir), sauerkraut, kimchi, special dietary supplements.
  • Indications: Improving digestion, support for immunity, treatment and prevention of dysbiosis.
  • Reviews: Many users note an improvement in the intestinal, reducing swelling and discomfort after the start of the probiotics.
  • Important points: Choose probiotics containing various bacterial strains. Pay attention to the amount of CO (colony -forming units) in one capsule.

• Magnesium:

  • Description: Magnesium is involved in many processes in the body, including the functioning of muscles, nervous system and heart.
  • Sources: Green sheet vegetables, nuts, seeds, whole grain products, dietary supplements.
  • Indications: Removing muscle cramps, improving sleep, a decrease in anxiety, maintaining the health of the heart.
  • Reviews: Many users note sleep improvement, a decrease in muscle seizures and nervous stress after the start of magnesium.
  • Important points: There are various forms of magnesium (citrate, glycinate, oxide). The form of citrate and glycinate is better absorbed by the body.

• Collagen:

  • Description: Collagen is a protein that is the main component of connective tissue. It is important for the health of the skin, hair, nails, joints and bones.
  • Sources: The skin and bones of animals, fish collagen, gelatin, dietary supplements.
  • Indications: Improving the condition of the skin, hair and nails, support for joint health.
  • Reviews: Some users note an improvement in skin elasticity, a decrease in wrinkles and strengthening nails after the start of collagen.
  • Important points: Choose a hydrolyzed collagen that is easier to absorb by the body.

• Vitamin C:

  • Description: Vitamin C is a powerful antioxidant that supports the immune system, protects cells from damage and helps to form collagen.
  • Sources: Citrus fruits, berries, pepper, broccoli, dietary supplements.
  • Indications: Support for immunity, protection against free radicals, improving the condition of the skin.
  • Reviews: Many users note a decrease in the incidence of colds after the start of vitamin C
  • Important points: Take vitamin C in separated doses during the day, as it is quickly excreted from the body.

VI. Normative documents governing the turnover of dietary supplements in Russia:

The turnover of dietary supplements in Russia is regulated by a number of regulatory documents that establish requirements for their production, quality, safety and marking. Basic documents:

1. Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”: This law establishes general requirements for the quality and safety of food products, including dietary supplements.

2. Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”: This technical regulation establishes requirements for food safety, including dietary supplements in the territory of the Customs Union (Russia, Belarus, Kazakhstan, Armenia, Kyrgyzstan).

3. Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”: This technical regulation establishes requirements for labeling of food products, including dietary supplements. Marking should contain information about the composition, food value, expiration date, manufacturer, etc.

4. Decision of the Commission of the Customs Union dated 05.28.2010 N 299 “On the application of sanitary measures in the Customs Union”: This document establishes uniform sanitary requirements for products to be sanitary and epidemiological surveillance (control), including dietary supplements.

5. SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives”: This document establishes hygiene requirements for the organization of production and turnover of dietary supplements.

6. Order of Rospotrebnadzor dated 16.07.2019 N 522 “On approval of the administrative regulations of the Federal Service for Supervision of the Protection of Consumer Rights and Human Rights for the provision of public registration services for the first time issued in the Russian Federation”: This order regulates the procedure for state registration of dietary supplements.

These documents establish the requirements for the following aspects of production and the turnover of dietary supplements:

• Safety: Bad should be safe for human health. They should not contain harmful substances in quantities exceeding permissible levels.
• Quality: The dietary supplement must comply with the declared composition and contain active substances in the indicated quantities.
• Marking: The marking of dietary supplements should be clear, reliable and contain all the necessary information for the consumer.
• State registration: Bad, first issued in the Russian Federation, are subject to state registration in Rospotrebnadzor.

Compliance with these regulatory documents ensures the quality and safety of dietary supplements presented on the market. When choosing dietary supplements, attention should be paid to the availability of a certificate of state registration (SGR), which confirms that the dietary supplement meets the requirements of safety and quality.

VII. Interaction of dietary supplements with drugs:

It is important to consider that dietary supplements can interact with drugs, affecting their effectiveness or causing side effects. Therefore, if you take any medicine, be sure to consult a doctor before starting to take dietary supplement.

Examples of interaction of dietary supplements with drugs:

• Vitamin K and anticoagulants (for example, warfarin): Vitamin K can reduce the effectiveness of anticoagulants, as it promotes blood coagulation.

• St. John’s wort and antidepressants, oral contraceptives, antiviral drugs: St. John’s wort can accelerate the metabolism of these drugs, reducing their effectiveness.

• Ginkgo biloba and anticoagulants, anti -agents: The ginkgo bilobe can enhance the effect of anticoagulants and antiplatelet agents, increasing the risk of bleeding.

• Garlic and anticoagulants, antiplatelets: Garlic can also enhance the effect of anticoagulants and antiplatelet agents, increasing the risk of bleeding.

• Iron and antibiotics (for example, tetracycline, chinolons): Iron can reduce the absorption of antibiotics, reducing their effectiveness.

• Calcium and some antibiotics (for example, tetracycline, chinolons), drugs for the treatment of osteoporosis (bisphosphonates): Calcium can reduce the absorption of antibiotics and bisphosphonates, reducing their effectiveness.

• Grapefruit juice and some drugs (for example, statins, antihistamines, immunosuppressants): Grapefruit juice can slow down the metabolism of these drugs, increasing their concentration in the blood and increasing the risk of side effects.

This list is not exhaustive. Before taking dietary supplements, it is necessary to carefully study information about possible interactions with drugs. The doctor will be able to evaluate the risks and recommend a safe dietary supplement scheme.

VIII. Alternative approaches to obtaining the necessary nutrients:

Before considering a dietary supplement, it is worth paying attention to alternative approaches to obtaining the necessary nutrients. The most important of them is a balanced and diverse diet.

• Balanced nutrition: A balanced diet includes the use of a sufficient amount of proteins, fats, carbohydrates, vitamins, minerals and dietary fibers. It is important to use a variety of products from different groups: fruits, vegetables, grain, dairy products, meat, fish, poultry, legumes, nuts and seeds.

• A variety of nutrition: The variety in nutrition provides the intake of a wide range of nutrients into the body. Use various fruits and vegetables of different colors, as they contain different vitamins and antioxidants.

• Optimization of lifestyle: A healthy lifestyle, including regular physical exercises, sufficient sleep and stress control, also helps to improve nutrients and maintain health.

• Enriched food: Some foods are enriched with vitamins and minerals. For example, milk can be enriched with vitamin D, and bread with iron. Pay attention to the labels of products to find out what nutrients they contain.

• Consultation with a nutritionist: A nutritionist can help you develop an individual food plan that will meet your needs and provide you with all the necessary nutrients.

In most cases, a balanced and diverse diet is sufficient to obtain all the necessary nutrients. Bad should be considered as an addition to the diet, and not as its replacement.

IX. Bad for children: Features of choice and application:

When choosing and using dietary supplements for children, it is necessary to observe special caution and take into account the age -related characteristics of the child’s body. Self -medication of children dietary supplements is unacceptable.

• Consultation with a pediatrician: Before taking any dietary supplement for a child, you need to consult a pediatrician. The doctor will be able to assess the state of health of the child, identify possible deficits and recommend the corresponding dietary supplements in a safe dosage.

• Age restrictions: Not all dietary supplements are allowed for children. Some dietary supplements can be contraindicated in children of a certain age. Read the label carefully and pay attention to age restrictions.

• Composition: Choose dietary supplements with natural composition and without artificial dyes, flavors and preservatives. Pay attention to the content of active substances. The dosage of active substances should correspond to the age of the child.

• Output form: Choose the form of release that is convenient for the child. For young children, liquid forms (drops, syrups) or chewing tablets are better suited.

• Dosage: Strictly observe the recommended dosage of dietary supplements for children indicated on the package or recommended by the doctor. Exceeding the dosage can lead to side effects.

• Safety: Make sure the dietary supplement is safe for the child. Check the availability of quality certificate and state registration certificate (SGR).

• Indications: Bad for children should be used only in the presence of indications, such as a deficiency of vitamins or minerals, a decrease in immunity, digestive disorders.

• Do not replace good dietary supplements: Bades are not a replacement for good nutrition. Provide the child with a balanced and diverse diet.

Examples of dietary supplements that can be useful for children:

• Vitamin D: Vitamin D is necessary for the health of bones and immunity. It is especially important for children living in regions with insufficient sunlight.

• Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision.

• Probiotics: Probiotics can be useful for improving digestion and strengthening immunity.

• Vitamin complexes: Vitamin complexes can be recommended to children with vitamins deficiency.

It is important to remember that dietary supplement is not a panacea, and their use should be justified and agreed with a doctor.

X. Bad for pregnant women and lactating women: special requirements:

Pregnancy and breastfeeding are special periods in a woman’s life, when the need for certain nutrients increases significantly. Reception of dietary supplements during these periods requires special caution and consultation with a doctor.

• Consultation with a doctor: Before taking any dietary supplements during pregnancy or breastfeeding, you need to consult a gynecologist or therapist. The doctor will be able to assess the state of health of the woman, identify possible deficits and recommend the corresponding dietary supplements in a safe dosage.

• Composition: Choose dietary supplements with a natural composition and without artificial additives. Pay attention to the content of vitamins, minerals and other active substances.

• Specialized complexes: There are specialized vitamin-mineral complexes for pregnant and lactating women who contain all the necessary nutrients in optimal dosages.

• Folic acid: Folic acid is necessary for the prevention of defects in the nervous tube in the fetus. It is recommended to start folic acid a few months before the planned pregnancy and continue during the first trimester of pregnancy.

• Iron: The need for iron increases during pregnancy due to an increase in blood volume and the need to provide fetal iron. Reception of iron -containing dietary supplements can be recommended for anemia.

• Calcium: Calcium is necessary for the formation of the bones and teeth of the fetus.

• Vitamin D: Vitamin D is important for the health of bones and immunity of both the mother and the child.

• Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision of the fetus.

• Iodine: Iodine is necessary for the normal function of the thyroid gland and the development of the brain.

• Dosage: Strictly observe the recommended dosage of dietary supplements for pregnant women and nursing women indicated on the packaging or recommended by the doctor. Exceeding the dosage can be dangerous to the health of the mother and the child.

• Safety: Make sure the dietary supplement is safe for pregnant and lactating women. Check the availability of quality certificate and state registration certificate (SGR).

• Contraindications: Consider the contraindications for the use of dietary supplements. Do not take dietary supplement if you have an allergy to any components or other contraindications.

• Do not replace good dietary supplements: Bades are not a replacement for good nutrition. Provide a balanced and diverse diet.

When choosing dietary supplements for pregnant and nursing women, individual needs and recommendations of a doctor should be taken into account. Self -medication is unacceptable.