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TOP-5 dietary supplements: a guide for the choice, application and efficiency

Section 1: Magnesium – a mineral that supports life

Magnesium, the fourth most common mineral in the body, plays a critical role in more than 300 biochemical reactions. It is necessary for energy production, protein synthesis, regulation of blood glucose levels, maintaining the normal function of nerves and muscles, as well as for bone health. Magnesium deficiency is a fairly common phenomenon, especially among people with certain dietary habits, chronic diseases or taking certain drugs.

  • The value of magnesium for health:

    • Nervous system: Magnesium helps regulate the transmission of nerve impulses, reduces the excitability of the nervous system and promotes relaxation. Magnesium deficiency can manifest itself in the form of anxiety, irritability, insomnia and muscle seizures. It stabilizes the membranes of nerve cells, preventing the excessive release of neurotransmitters responsible for excitation.

    • Muscle function: Magnesium is necessary for the correct reduction and relaxation of muscles. It blocks the intake of calcium into muscle cells, preventing their excessive reduction. Magnesium deficiency can lead to muscle cramps, spasms and weaknesses. Athletes often use magnesium to improve muscle function and prevent seizures during training.

    • Cardiovascular system: Magnesium helps regulate the heart rhythm and blood pressure. It expands blood vessels, improving blood flow and reducing the load on the heart. Studies show that sufficient consumption of magnesium can reduce the risk of developing cardiovascular diseases, such as hypertension, arrhythmia and coronary heart disease.

    • Bones: Magnesium is involved in the formation and maintenance of bone tissue. It contributes to the absorption of calcium and vitamin D necessary for the health of bones. Magnesium deficiency can increase the risk of osteoporosis and fractures. It affects the activity of osteoblasts and osteoclasts, cells responsible for the formation and destruction of bone tissue, respectively.

    • Energy exchange: Magnesium is necessary for the production of energy in cells. It participates in the metabolism of carbohydrates, fats and proteins, providing the body with energy. Magnesium deficiency can lead to fatigue, weakness and a decrease in performance. It activates the enzymes involved in the Krebs cycle, the key process of energy production in mitochondria.

    • Regulation of blood glucose levels: Magnesium helps regulate the level of glucose in the blood and improves insulin sensitivity. Magnesium deficiency can worsen control over the level of glucose in the blood and increase the risk of type 2 diabetes. It helps transfer glucose from blood to cells where it is used to produce energy.

  • Forms of magnesium and their bioavailability:

    Various forms of magnesium have different bioavailability, that is, the ability to be absorbed by the body.

    • Magnesium citrate: One of the most bioavailable forms of magnesium. It is well absorbed and often used to improve the intestines. Magnesium citrate is a chelat form, which means that magnesium is associated with citric acid. This connection facilitates the absorption of magnesium in the intestines.

    • Magnesium oxide: It contains the largest amount of elementary magnesium, but has low bioavailability. It is often used as a laxative. Magnesium oxide is an inorganic form, and its absorption in the intestine is less effective than that of chelat forms.

    • Magnesium glycinate: It is well tolerated and has high bioavailability. It does not cause diarrhea. Magnesium glycinate is a chelat form where magnesium is associated with amino acid glycine. This connection facilitates absorption and minimizes the risk of side effects.

    • Magnesium Treonate: Studies show that this form of magnesium can improve cognitive functions and memory, since it penetrates well through a hematoencephalic barrier. Magnesium tronate is a lentite form where magnesium is associated with L-treonata, vitamin C.

    • Magnesium sulfate (English salt): It is usually used for external use, for example, in baths, for muscle relaxation. It can also be used as a laxative.

    • Magnesium chloride: It is well absorbed and can be used both orally and locally.

  • Signs of magnesium deficiency:

    Symptoms of magnesium deficiency can be varied and often non -specific. These include:

    • Muscle cramps and spasms
    • Fatigue and weakness
    • Insomnia
    • Irritability and anxiety
    • Headaches
    • Constipation
    • Irregular heart rhythm
    • Increased blood pressure
    • Loss of appetite
    • Nausea

  • Products rich in magnesium:

    The inclusion in the diet of products rich in magnesium can help prevent a deficiency of this mineral. Such products include:

    • Green sheet vegetables (spinach, cabbage)
    • Nuts and seeds (almonds, cashews, pumpkin seeds)
    • Legumes (beans, lentils)
    • Whole grain products (brown rice, oatmeal)
    • Avocado
    • Dark chocolate

  • Recommendations for use:

    The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Magnesium additives should be taken with caution, especially in the presence of kidney diseases. Before taking the additives of magnesium, it is necessary to consult a doctor in order to determine the right dosage and avoid possible side effects. Excess magnesium can cause diarrhea, nausea and vomiting.

Section 2: Vitamin D – solar vitamin for health

Vitamin D, often called “solar vitamin”, plays an important role in maintaining the health of bones, the immune system and general well -being. It is produced in the skin under the influence of sunlight, but can also be obtained from food and additives. Vitamin D deficiency is a widespread problem, especially in regions with limited sunlight and among people with dark skin.

  • Vitamin D value for health:

    • Bone health: Vitamin D is necessary for the absorption of calcium, which is the main building block of bones. Vitamin D deficiency can lead to rickets in children and osteomination and osteoporosis in adults. It stimulates calcium absorption in the intestines and helps maintain the normal level of calcium in the blood.

    • Immune system: Vitamin D plays an important role in the regulation of the immune system. It helps activate immune cells and increases their ability to fight infections. Vitamin D deficiency can increase susceptibility to infections such as a cold and flu. It regulates the production of antimicrobial peptides that help protect the body from pathogens.

    • Muscle function: Vitamin D is important for maintaining muscle strength and function. Vitamin D deficiency can lead to muscle weakness and pain. It affects the synthesis of protein in the muscles and improves the contractility of muscle fibers.

    • Cardiovascular system: Studies show that vitamin D can play a role in maintaining the health of the cardiovascular system. Vitamin D deficiency can be associated with an increased risk of developing hypertension, heart failure and other cardiovascular diseases. It regulates the level of blood pressure and improves the function of the endothelium lining the blood vessels.

    • Mood and cognitive functions: Vitamin D can affect mood and cognitive functions. Vitamin D deficiency can be associated with depression, fatigue and memory worsening. It regulates the production of neurotransmitters, such as serotonin, which play an important role in mood and cognitive processes.

    • Cancer prevention: Some studies show that vitamin D can play a role in the prevention of some types of cancer, such as colon cancer, breast cancer and prostate cancer. It regulates cell growth and differentiation, and also stimulates apoptosis (programmed death) of cancer cells.

  • Vitamin D forms:

    There are two main forms of vitamin D:

    • Vitamin D2 (ergocalciferol): Contained in some plants and mushrooms. It is less effective than vitamin D3 in increasing the level of vitamin D in the blood.

    • Vitamin D3 (cholecalciferol): It is produced in the skin under the influence of sunlight and is found in some products of animal origin, such as oily fish and egg yolks. It is more effective than vitamin D2 in increasing the level of vitamin D in the blood.

  • Signs of vitamin D deficiency:

    Symptoms of vitamin D deficiency can be diverse and often non -specific. These include:

    • Fatigue and weakness
    • Bone pain and muscles
    • Frequent infections
    • Depression
    • Hair loss
    • Slow wound healing

  • Sources of vitamin D:

    • Sunlight: The best source of vitamin D. For sufficient production of vitamin D, it is recommended to spend 15-20 minutes a day in the sun, especially in the summer months.

    • Food products: Bold fish (salmon, tuna, mackerel), egg yolks, liver, enriched products (milk, flakes).

    • Supplements: Vitamin D3 is the most effective form of additive.

  • Recommendations for use:

    The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with a deficiency of vitamin D or with risk factors for the development of deficiency (for example, older people, people with dark skin) may need a higher dose. Before taking the additives of vitamin D, it is necessary to consult a doctor to determine the right dosage and avoid possible side effects. Excess vitamin D can cause nausea, vomiting, weakness and kidney damage.

Section 3: omega-3 fatty acids-irreplaceable fats for health

Omega-3 fatty acids are a group of polyunsaturated fatty acids that are necessary for health, but cannot be produced by the body independently. They must be obtained from food or additives. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), eikosapendaenoic acid (EPK) and non-zahyxenoic acid (DHG).

  • The value of omega-3 fatty acids for health:

    • Cardiovascular system: Omega-3 fatty acids help reduce the level of triglycerides in the blood, reduce blood pressure, prevent blood clots and reduce inflammation. Studies show that sufficient consumption of omega-3 fatty acids can reduce the risk of developing cardiovascular diseases, such as myocardial infarction, stroke and arrhythmia. They improve the function of the endothelium lining the blood vessels, and reduce the risk of atherosclerosis.

    • Brain: DGC is the main structural component of the brain and is important for the development and functioning of the brain throughout life. Omega-3 fatty acids can improve cognitive functions, memory and mood. Studies show that sufficient consumption of omega-3 fatty acids can reduce the risk of depression, Alzheimer’s disease and other neurodegenerative diseases. They support the plasticity of the brain and improve the transmission of nerve impulses.

    • Vision: DGK is also the main structural component of the retina and is important for maintaining visual acuity. Omega-3 fatty acids can reduce the risk of developing age-related macular degeneration, the main cause of blindness in the elderly. They protect the retina from damage by free radicals and improve the blood supply to the eye.

    • Inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the body. Chronic inflammation is a risk factor for the development of many diseases, such as cardiovascular diseases, cancer, diabetes and arthritis. Omega-3 fatty acids reduce the production of inflammatory mediators, such as prostaglandins and leukotrienes.

    • Pregnancy: Omega-3 fatty acids are important for the development of the brain and eye of the fetus during pregnancy. Enough consumption of omega-3 fatty acids during pregnancy can improve the cognitive functions and vision of the child. They also reduce the risk of premature birth and postpartum depression.

  • Sources of omega-3 fatty acids:

    • Fat fish: Salmon, tuna, smumbird, salt, sardines. The best source of EPC and DGC.

    • Vegetable oils: Flaxseed oil, chia oil, walnut oil. Contain Alk, which can be transformed into EPC and DHC in the body, but this process is not very effective.

    • Nuts and seeds: Walnuts, chia seeds, flax seeds. Contain Alk.

    • Supplements: Fish oil, krill oil, vegetarian sources (algae).

  • Recommendations for use:

    The recommended daily dose of omega-3 fatty acids varies depending on individual needs and health status. General recommendations are 250-500 mg of EPK and DGK per day. People with cardiovascular diseases or with a high risk of their development may require a higher dose. When taking the supplements of omega-3 fatty acids, caution should be observed, since high doses can dilute blood. Before taking the supplements of omega-3 fatty acids, you need to consult a doctor, especially if you take anticoagulants.

    Factors affecting the need for omega-3:

    • Age: The need for omega-3 can increase with age, especially to maintain cognitive functions.

    • Pregnancy and breastfeeding: The need for omega-3 increases significantly during pregnancy and breastfeeding to ensure the normal development of the baby.

    • Diet: People who adhere to a low content of oily fish need additional sources of Omega-3.

    • Health status: In the presence of cardiovascular diseases, inflammatory diseases or depression, the need for omega-3 can be increased.

  • Selecting the Omega-3 additive:

    When choosing an Omega-3 additive, attention should be paid to the following factors:

    • Content of EPK and DGK: Make sure that the additive contains a sufficient amount of EPK and DGK, the main active components.

    • Source: Fish oil, krill oil and vegetarian sources (algae) are good options.

    • Purity: Make sure that the supplement is tested for heavy metals, pesticides and other pollutants.

    • Output form: Capsules, liquid fish oil or chewing tablets – choose a form that is most convenient for you.

Section 4: probiotics – friendly bacteria for intestinal health

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the balance of intestinal microflora, strengthen the immune system and can help prevent or alleviate the symptoms of various diseases. Intestinal microflora plays an important role in digesting food, absorption of nutrients, synthesis of vitamins and protection against pathogenic microorganisms.

  • The value of probiotics for health:

    • Improving digestion: Probiotics help to break down complex carbohydrates, proteins and fats, facilitating the digestion of food and the absorption of nutrients. They can also help reduce the symptoms of bloating, gas formation and constipation. They improve intestinal motility and contribute to regular emptying.

    • Strengthening the immune system: Probiotics stimulate the immune system, increasing the production of antibodies and activating immune cells. They help protect the body from infections such as colds, flu and diarrhea. They can also reduce the risk of allergic reactions.

    • Treatment and prevention of diarrhea: Probiotics can help prevent or alleviate the symptoms of diarrhea caused by antibiotics, infections or other causes. They restore the balance of intestinal microflora and suppress the growth of pathogenic microorganisms.

    • Improving the condition of the skin: Some probiotics can help improve the condition of the skin by reducing the symptoms of acne, eczema and other skin diseases. They reduce inflammation in the skin and strengthen its protective barrier.

    • Mental health support: Studies show that probiotics can affect mental health, reducing symptoms of anxiety, depression and stress. They affect the axis of the “intestines-mozg” and regulate the production of neurotransmitters, such as serotonin.

    • Prevention and treatment of vaginal infections: Some probiotics, especially lactobacilli, can help prevent and treat vaginal infections, such as bacterial vaginosis and candidiasis. They restore the balance of the vaginal microflora and suppress the growth of pathogenic microorganisms.

  • Probiotics strains:

    There are many different probiotics strains, and each strain has its own unique properties and advantages. The most common and studied strains of probiotics include:

    • Lactobacillus: They are widely used to improve digestion, strengthen the immune system and prevent diarrhea. Examples: Lactobacillus acidophilus, Lactobacillus rhamnosus, lactobacillus Plantarum.

    • Bifidobacterium: They are also used to improve digestion, strengthen the immune system and maintain intestinal health. Examples: Bifidobacterium Bifidum, Bifidobacterium Longum, Bifidobacterium Infantis.

    • Saccharomyces boulardii: Yeast, which are used for the treatment and prevention of diarrhea caused by antibiotics.

  • Sources of probiotics:

    • Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom. Contain various probiotics strains.

    • Supplements: Capsules, powders, chewing tablets. Contain certain strains of probiotics in a concentrated form.

  • Recommendations for use:

    When choosing an additive of probiotics, attention should be paid to the number of living bacteria (some colony -forming units) and the strains that it contains. It is recommended to choose additives containing at least 1 billion CFO and several different probiotics strains. Probiotics should be taken on an empty stomach or between meals in order to ensure their survival in the acidic environment of the stomach. When taking antibiotics, probiotics should be taken a few hours after taking antibiotics in order to prevent their destruction.

    Factors affecting the effectiveness of probiotics:

    • Quality Supplements: Choose additives from reliable manufacturers that guarantee the content of the declared strains and their viability.

    • Storage: Probiotics should be stored in the refrigerator to maintain their viability.

    • Diet: To maintain intestinal health and stimulating the growth of probiotics, it is recommended to eat foods rich in fiber (fruits, vegetables, whole grain products).

    • Individual reaction: The effect of taking probiotics can vary depending on the individual characteristics of the body and the state of intestinal microflora.

  • Side effects:

    In most cases, probiotics are well tolerated. However, some people may have side effects, such as bloating, gas formation and diarrhea. These symptoms usually pass on their own in a few days. In rare cases, allergic reactions may occur.

Section 5: Kurkumin – a gold connection with anti -inflammatory properties

Kurkumin is an active component of turmeric, spices received from the Curcuma Longa plant. It is known for its powerful anti -inflammatory, antioxidant and anti -cancer properties. Turmeric is widely used in traditional medicine, especially in Ayurveda, for the treatment of various diseases.

  • The value of turcumin for health:

    • Anti -inflammatory action: Kurkumin has powerful anti -inflammatory properties comparable to some anti -inflammatory drugs, but without side effects. It suppresses the activity of inflammatory molecules and enzymes, such as cyclooxygenase-2 (COO-2) and lipoxygenase (log). It can help reduce inflammation for diseases such as arthritis, inflammatory diseases of the intestine and asthma.

    • Antioxidant action: Kurkumin is a powerful antioxidant that helps protect the cells from damage to free radicals. It neutralizes free radicals and stimulates the production of its own antioxidant enzymes of the body. This can help prevent or slow down the development of chronic diseases, such as cardiovascular diseases, cancer and Alzheimer’s disease.

    • Anti -cancer action: Studies show that Kurkumin can have anti -cancer properties. It can suppress the growth and spread of cancer cells, induce apoptosis (programmed death) of cancer cells and prevent the formation of new blood vessels that feed the tumor (angiogenesis). It is studied as a potential for the treatment of various types of cancer, such as colon cancer, breast cancer and prostate cancer.

    • Brain health support: Kurkumin can improve cognitive functions, memory and mood. It increases the level of the neurotrophic factor of the brain (BDNF), a protein that plays an important role in the growth and development of nerve cells. It can also help prevent or slow down the development of Alzheimer’s disease, removing amyloid plaques from the brain.

    • Improving the health of the cardiovascular system: Kurkumin can help improve the health of the cardiovascular system, reducing the level of LDL cholesterol (“poor” cholesterol), preventing blood clots and improving the function of the endothelium lining blood vessels. It can also reduce the risk of atherosclerosis and other cardiovascular diseases.

    • Relief of arthritis symptoms: Kurkumin can help alleviate the symptoms of arthritis, such as pain, stiffness and inflammation. It reduces inflammation in the joints and protects the cartilage from destruction.

  • Bioavailability of curcumin:

    Kurkumin has low bioavailability, that is, it is poorly absorbed by the body. This is due to the fact that it is quickly metabolized in the liver and excreted from the body. To improve the bioavailability of curcumin, it is often combined with piperin, component of black pepper, which inhibits the metabolism of turcuminal in the liver. Other methods for increasing the bioavailability of turcuminal include the use of liposomal forms of turmeric, turmeric nanoparticles and turmeric complexes.

  • Curkumin sources:

    • Turmeric: The main source of curcumin. Turmeric can be used as a spice in various dishes.

    • Supplements: Capsules, tablets, powders. Contain concentrated curcumin.

  • Recommendations for use:

    The recommended dose of curcumin varies depending on individual needs and health status. General recommendations make up 500-2000 mg of curcumin per day. When taking the additives of curcumin, you should choose products containing pipin or other components that improve the bioavailability of curcumin.

    Factors affecting the effectiveness of curcumin:

    • Dosage: To achieve the therapeutic effect, quite high doses of turcumumin are needed.

    • Bioavailability: Choose products containing pipin or other components that improve the bioavailability of curcumin.

    • Output form: Liposomal forms of curcumin and kurkumin nanoparticles have higher bioavailability than ordinary turmeric.

    • Individual reaction: The effect of taking curcumin can vary depending on the individual characteristics of the body.

  • Side effects:

    In most cases, curcumin is well tolerated. However, some people may have side effects, such as nausea, diarrhea and headaches. In rare cases, allergic reactions may occur. Kurkumin can interact with some drugs such as anticoagulants and antiplatelets. Before taking the additives of curcumin, you need to consult a doctor, especially if you take any medicine.

These five supplements – Magnesium, Vitamin D, Omega-3 Fatty Acids, Probiotics, and Curcumin – represent a strong foundation for supporting overall health and well-being. While not a substitute for a healthy diet and lifestyle, these supplements can help address common nutrient deficiencies and promote optimal function. However, always consult with a healthcare professional before starting any new supplement regimen.

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