Vitamins and dietary supplements: differences, similarities and reception rules
I. Fundamental differences: medicine or food supplement?
The key difference between vitamins and biologically active additives (BAD) lies in their legal status and regulatory supervision. Vitamins, considered as drugs (in certain dosages and forms of release), pass strict clinical trials and are subject to control by regulatory health authorities, such as Roszdravnadzor in Russia. This means that manufacturers are required to prove the effectiveness and safety of the vitamin drug before it is allowed to sell. The exact composition, dosage and therapeutic action should be clearly identified and confirmed by scientific data.
The dietary supplement, on the contrary, relate to food products and do not pass such tight control. Their task is to supplement the diet with the missing nutrients, such as vitamins, minerals, amino acids, dietary fiber, probiotics and other biologically active substances. Manufacturers of dietary supplements are not required to prove their therapeutic efficiency, but only confirm the safety for the health of the consumer, subject to the recommended dosages. Registration of dietary supplements includes an assessment of compliance with sanitary and epidemiological requirements and confirmation of the declared composition.
This difference in regulation also determines the differences in the information provided to the consumer. For vitamins registered as drugs, it is necessary to have detailed instructions for use, including indications, contraindications, side effects, dosage and interaction with other drugs. For dietary supplements, more general information about the composition recommended dosage and possible useful properties is provided.
II. Composition and forms of release: a wide range of capabilities
Vitamins are available in various forms of release: tablets, capsules, injection solutions, syrups, chewing loafers, etc. The form of release can affect the speed and degree of assimilation of vitamin by the body. For example, vitamins in liquid form can be absorbed faster than in tablet. Vitamins can be represented in the form of monopolistles (containing only one vitamin) or multivitamin complexes (containing several vitamins and minerals).
The dietary supplements are also represented in a wide variety of output forms, including tablets, capsules, powders, liquids, extracts, teas and others. The composition of dietary supplements can be very diverse and include not only vitamins and minerals, but also plant extracts, beekeeping products, enzymes, probiotics, prebiotics, amino acids, omega-3 fatty acids and other biologically active substances. Some dietary supplements contain combinations of several ingredients aimed at maintaining certain body functions, for example, joint health, cardiovascular system, immunity or nervous system.
III. Indications for use: Elimination of deficiency or health support?
Vitamins, as drugs, are prescribed by a doctor for the treatment and prevention of scarce conditions caused by a lack of a certain vitamin or several vitamins. For example, vitamin D is prescribed for the prevention and treatment of rickets in children and osteoporosis in adults, vitamin B12 – with scarce anemia, vitamin C – to strengthen immunity and accelerate wound healing. Indications for the use of vitamin preparations are clearly defined and confirmed by clinical studies.
The dietary supplements are designed to replenish the lack of nutrients in the diet and maintain the normal functioning of the body. They are not drugs and are not used to treat diseases. Bades can be useful for people experiencing increased physical or mental stress, athletes, pregnant and lactating women, elderly people, as well as for those who adhere to restrictive diets or have certain food habits that can lead to a deficiency of certain nutrients. For example, dietary supplements with calcium and vitamin D can be recommended to maintain bone health, dietary supplements with omega-3 fatty acids-to maintain health of the cardiovascular system, and dietary supplements with probiotics to improve digestion.
IV. Dosage: Compliance with recommendations – security security
The dosage of vitamins registered as drugs is determined by the doctor depending on the individual needs of the patient, his age, health status and the degree of vitamin deficiency. Exceeding the recommended dose can lead to side effects and hypervitaminosis.
The dosage of dietary supplements is indicated by the manufacturer on the packaging and in the instructions for use. It is important to strictly observe the recommended dosage and not exceed it without consulting a doctor. Although dietary supplements are considered safe for health, subject to recommended doses, an overdose of some ingredients can lead to undesirable consequences. For example, an overdose of vitamin C can cause a stomach disorder, and an overdose of iron – constipation and other digestive problems.
V. Interaction with drugs: a consultation with a doctor needs
Vitamins and dietary supplements can interact with other drugs, changing their effectiveness or increasing side effects. Therefore, before taking vitamins or dietary supplements, you need to consult a doctor, especially if you take any medicines on an ongoing basis.
Some examples of the interaction of vitamins and dietary supplements with medicines:
- Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).
- St. John’s wort (a plant component often found in dietary supplements) can reduce the effectiveness of many drugs, including antidepressants, contraceptives and immunosuppressants.
- Grapefruit juice can enhance the effect of some drugs such as statins (drugs that reduce cholesterol).
- Calcium can reduce the absorption of some antibiotics.
VI. Quality and safety: choosing a reliable manufacturer
The quality and safety of vitamins and dietary supplements are important factors that should be taken into account when choosing a product. Vitamins, registered as drugs, undergo strict quality control and must comply with the requirements of pharmacopeic standards.
For dietary supplements, quality control is less strict, so it is important to choose products from well -known and reliable manufacturers who have a good reputation and adhere to proper production practices (GMP). Pay attention to the availability of quality certificates and the results of laboratory tests confirming the compliance of the composition and safety of the product. Do not buy dietary supplements from unverified sellers or in dubious online stores.
VII. Individual needs: selection of vitamins and dietary supplements
The choice of vitamins and dietary supplements should be based on the individual needs of the body, which may depend on age, gender, state of health, lifestyle, food habits and other factors. It is not recommended to take vitamins and dietary supplements “just like that”, without preliminary consultation with a doctor or nutrition specialist.
To determine the individual needs for vitamins and minerals, you can pass blood tests and other biochemical studies. A doctor or nutritionist can evaluate the results of the tests and recommend the optimal complex of vitamins and minerals, taking into account your individual characteristics and needs.
VIII. Rules for taking vitamins and dietary supplements: maximum efficiency
To get the maximum benefit from taking vitamins and dietary supplements, it is necessary to observe several simple rules:
- Take vitamins and dietary supplements in accordance with the instructions for use and the doctor’s recommendations.
- Do not exceed the recommended dosage.
- Take vitamins and dietary supplements during meals to improve their absorption.
- Drink vitamins and dietary supplements with a sufficient amount of water.
- Keep vitamins and dietary supplements in a dry, cool place inaccessible to children.
- Do not take vitamins and dietary supplements with an expired shelf life.
- If you take any medicine, consult a doctor before taking vitamins and dietary supplements.
- Tell the doctor about all the accepted vitamins and dietary supplements if you have been prescribed any treatment.
IX. Vitamins and dietary supplements for different age groups:
The needs for vitamins and minerals change with age. Children and adolescents need vitamins for growth and development, pregnant and lactating women-to maintain the health of the mother and child, for the elderly-to maintain the health of bones, joints and the cardiovascular system.
- Children: Vitamin D (Prevention of rickets), vitamin C (strengthening of immunity), B vitamins (support of the nervous system and energy metabolism), calcium (for bone growth).
- Teenagers: B vitamins (support of the nervous system and energy metabolism), iron (prevention of anemia in girls), zinc (for the health of the skin and hair), vitamin D (for bone growth).
- Pregnant and lactating women: Folic acid (prevention of defects of the nervous tube in the fetus), iron (prevention of anemia), calcium (for the growth of fruit bones and maintaining the health of the mother’s bones), iodine (for the normal development of the thyroid gland of the fetus), vitamin D (for the growth of the bones of the fetus and maintaining the health of the mother’s bones), omega-3 fatty acids (for the development of the brain and fetus).
- Elderly people: Vitamin D (prevention of osteoporosis and falls), vitamin B12 (prevention of scarce anemia and nervous system disorders), calcium (prevention of osteoporosis), vitamin C (strengthening immunity), omega-3 fatty acids (maintaining health of the cardiovascular system), coenzyme Q10 (supporting energy metabolism).
X. Vitamins and dietary supplements to maintain immunity:
The immune system plays an important role in protecting the body from infections and diseases. Some vitamins and dietary supplements can help strengthen immunity and increase resistance to infections.
- Vitamin C: It stimulates the production of antibodies, increases the activity of immune cells, has an antioxidant effect.
- Vitamin D: Regulates the activity of immune cells, has an anti -inflammatory effect.
- Zinc: It is necessary for the normal functioning of immune cells, has an antiviral effect.
- Selenium: It has an antioxidant effect, supports the activity of immune cells.
- SOUTINATEA: It stimulates the immune system, has anti -inflammatory and antiviral effects.
- Propolis: It has antibacterial, antiviral and anti -inflammatory effects.
- Probiotics: Support the health of intestinal microflora, which plays an important role in immunity.
XI. Vitamins and dietary supplements for the health of bones and joints:
The health of bones and joints is an important factor in maintaining an active lifestyle. Some vitamins and dietary supplements can help strengthen the bones, improve joint mobility and reduce the risk of osteoporosis and arthritis.
- Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health.
- Calcium: The main building material for bones.
- Magnesium: Participates in the formation of bone tissue.
- Vitamin K2: It is necessary for the correct distribution of calcium in the body.
- Glucosamine and chondroitin: Improve joint mobility, reduce inflammation and help restore cartilage.
- Collagen: The main protein, which is part of the cartilage, ensures its strength and elasticity.
- Hyaluronic acid: Lubricates the joints and improves their mobility.
XII. Vitamins and dietary supplements for the health of the heart and blood vessels:
Maintaining the health of the cardiovascular system is an important factor in the prevention of cardiovascular diseases, such as heart attack, stroke and atherosclerosis. Some vitamins and dietary supplements can help reduce cholesterol, improve blood circulation and strengthen the walls of blood vessels.
- Omega-3 fatty acids: Reduce cholesterol, improve blood circulation, have anti -inflammatory effects.
- Vitamin C: It has an antioxidant effect, strengthens the walls of blood vessels.
- Vitamin E: It has an antioxidant effect, protects cholesterol from oxidation.
- Vitamin B6, B12 and folic acid: Reduce the level of homocysteine, which is a risk factor for cardiovascular diseases.
- Coenzim q10: Improves energy metabolism in heart cells.
- Garlic: Reduces cholesterol and blood pressure.
- Hawthorn: Improves blood circulation and strengthens the heart muscle.
XIII. Vitamins and dietary supplements for the health of the brain and nervous system:
Maintaining the health of the brain and nervous system is an important factor in maintaining cognitive functions, memory, attention and emotional balance. Some vitamins and dietary supplements can help improve brain function, reduce stress and improve mood.
- B vitamins B: It is necessary for the normal functioning of the nervous system, participate in the transmission of nerve impulses.
- Omega-3 fatty acids: It is necessary for the development and functioning of the brain, improve memory and attention.
- Ginkgo biloba: Improves blood circulation in the brain, improves memory and attention.
- Lecitin: It is necessary to build cell membranes, improves memory and attention.
- Magnesium: Reduces stress, improves sleep.
- Triptofan: Participates in the synthesis of serotonin, hormone of happiness, improves mood.
XIV. Vitamins and dietary supplements for the beauty of the skin, hair and nails:
The condition of the skin, hair and nails reflects the general state of health of the body. Some vitamins and dietary supplements can help improve the condition of the skin, hair and nails, make them healthier and more beautiful.
- Vitamin A: It is necessary for the health of the skin, stimulates cell renovation.
- Vitamin C: It has an antioxidant effect, participates in the synthesis of collagen.
- Vitamin E: It has an antioxidant effect, protects the skin from damage.
- BIOTIN (vitamin H): It is necessary for the health of hair and nails.
- Zinc: It is necessary for the health of the skin, hair and nails.
- Selenium: It has an antioxidant effect, protects the skin from damage.
- Collagen: Improves skin elasticity, strengthens hair and nails.
- Hyaluronic acid: Moisturizes the skin, improves its elasticity.
XV. Vitamins and dietary supplements for athletes:
Athletes experience increased physical activity, so their need for vitamins and minerals can be higher than people who lead a less active lifestyle. Some vitamins and dietary supplements can help athletes improve sports results, speed up recovery after training and prevent injuries.
- B vitamins B: Necessary for energy exchange.
- Vitamin C: It has an antioxidant effect, protects cells from damage caused by intensive training.
- Vitamin D: It is necessary for the health of bones and muscles.
- Calcium and magnesium: It is necessary for the health of bones and muscles, participate in muscle contraction.
- Creatine: Increases strength and endurance.
- BCAA (amino acids with an extensive chain): Accelerate recovery after training, prevent muscle destruction.
- L-Carnitin: Improves fat metabolism, increases endurance.
XVI. Possible side effects and contraindications:
When taking vitamins and dietary supplements, it is necessary to take into account possible side effects and contraindications. Although most vitamins and dietary supplements are considered safe for health, subject to recommended doses, some people may have side effects, such as stomach disorder, allergic reactions, or interaction with drugs.
Contraindications to the use of vitamins and dietary supplements may include individual intolerance to the components of the product, pregnancy, breastfeeding, some diseases (for example, kidney or liver diseases) and taking certain drugs.
Before taking vitamins and dietary supplements, you must carefully read the instructions for use and consult a doctor, especially if you have any chronic diseases or take any medication on an ongoing basis.
XVII. Marketing tricks and how not to become a victim of deception:
The market of vitamins and dietary supplements is full of marketing tricks and false promises. Unscrupulous manufacturers can use aggressive advertising to convince consumers of the miraculous properties of their products, which do not have a scientific justification.
In order not to become a victim of deception, you must be critical of the information that you receive from advertising and other sources. Do not believe the promises of an instant cure for all diseases and do not buy dietary supplements from unverified sellers.
Pay attention to the composition of the product, the availability of quality certificates and the results of laboratory research. Consult a doctor or food specialist before taking any vitamins or dietary supplements.
XVIII. The role of a balanced diet and a healthy lifestyle:
Vitamins and dietary supplements are not a replacement for a balanced diet and a healthy lifestyle. They only complement the diet and help to make up for the lack of nutrients.
To maintain health, it is necessary to adhere to a diverse and balanced diet, which includes fruits, vegetables, cereals, legumes, meat, fish and dairy products. It is also important to regularly engage in physical exercises, avoid stress, sprinkle and abandon bad habits, such as smoking and alcohol abuse.
XIX. Alternative sources of vitamins and minerals:
Instead of taking vitamins and dietary supplements, you can get the necessary vitamins and minerals from natural food. For example, vitamin C can be obtained from citrus fruits, berries and vegetables, vitamin D – from fatty fish, eggs and dairy products, group B vitamins – from meat, poultry, fish, cereals and legumes.
To obtain a sufficient amount of vitamins and minerals, it is necessary to adhere to a variety of and balanced nutrition, which includes products from all groups.
XX. Final recommendations:
Vitamins and dietary supplements can be useful for maintaining health, but they should be taken with caution and only as prescribed by the doctor. Do not self -medicate and do not believe false promises of advertising.
Adhere to a balanced diet and a healthy lifestyle to get the necessary vitamins and minerals from natural food.
Before taking vitamins and dietary supplements, consult a doctor to determine your individual needs and exclude possible contraindications.