How to take dietary supplements correctly: instructions and tips

How to take dietary supplements correctly: instructions and tips

I. What are dietary supplements and why are they needed?

Biologically active additives (dietary supplements) are not medicines, but concentrates of biologically active substances intended for direct intake with food or introduction into food products. They are designed to supplement the diet with individual food substances or complexes, contributing to maintaining the normal functioning of the body and strengthening health.

Bades can contain vitamins, minerals, amino acids, dietary fiber, probiotics, prebiotics, polyunsaturated fatty acids (PNS), plant extracts and other biologically active compounds. Their main goal is to compensate for the deficiency of the necessary substances that arise due to an unbalanced nutrition, adverse environmental conditions, increased physical or emotional stress, age or other factors.

A. Classification of dietary supplements:

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

By composition:
- Vitamin complexes: They contain combinations of various vitamins (A, B, C, D, E, K, etc.) in various dosages.
- Mineral complexes: They contain minerals (calcium, magnesium, zinc, iron, selenium, etc.) in bio -access forms.
- Vitamin-mineral complexes: Combine vitamins and minerals.
- Plant dietary supplements: Contain extracts, powders or infusions of medicinal plants (ginseng, echinacea, valerian, chamomile, etc.).
- Amino acid complexes: Contain separate amino acids or their combinations (BCAA, glutamine, arginine, etc.).
- Probiotics and prebiotics: They contain living microorganisms that are useful for intestinal microflora (probiotics), or substances that stimulate their growth (prebiotics).
- PNG (Omega-3, Omega-6, Omega-9): Contain polyunsaturated fatty acids necessary for the health of the cardiovascular system, brain and vision.
- Enzymes: They contain enzymes that facilitate digestion (pancreatin, bromelain, papain, etc.).
- Food fibers: They contain the fiber necessary for the normal functioning of the intestines.
- Nutricevtiki: Bades containing food substances that have a certain physiological effect on the body.
- Parafarmetzetics: Bades close to drugs in their effects on the body, but are not drugs.
By the form of release:
- Tablets: Compressed powders or granules containing active substances.
- Capsules: Gelatin membranes containing powders, liquids or oils.
- Powders: Dry mixtures designed for dissolution in water or other liquid.
- Liquids (solutions, syrups, extracts): Liquid forms convenient for dosing and consumption.
- They want: Half -hard forms containing active substances and taste additives.
- Bars: Forms containing active substances and dietary fibers convenient for a snack.
- Tea drinks: A mixture of herbs and other plant components designed for brewing.
By the field of application:
- To strengthen immunity: Contain vitamin C, vitamin D, zinc, echinacea and other immunomodulating components.
- To improve digestion: Contain probiotics, prebiotics, enzymes, dietary fiber.
- To maintain the cardiovascular system: Contain omega-3, coenzyme Q10, potassium, magnesium.
- To improve brain function: Contain omega-3, ginkgo biloba, vitamins of group B.
- To maintain joint health: Contain glucosamine, chondroitin, collagen.
- To improve the condition of the skin, hair and nails: Contain vitamins A, E, C, BIOTIN, Zinc, Selenium.
- To increase energy and endurance: Contain ginseng, eleutherococcus, l-carnitine.
- To control weight: Contain chrome, L-carnitine, green tea extract, fiber.
- To improve sleep: Contain melatonin, valerian, magnesium.

B. The benefits of dietary supplements:

Bades can be useful in the following cases:

Compensation of nutrient deficiency: Bades can help to make up for the lack of vitamins, minerals and other important substances, especially with an unbalanced diet, diets, diseases or other conditions requiring increased consumption of nutrients.
Health support: Bades can help maintain the normal functioning of various organs and systems of the body, strengthen immunity, improve digestion, maintain health of the cardiovascular system, brain, joints and other organs and tissues.
Prevention of diseases: Some dietary supplements have antioxidant, anti-inflammatory and other properties that can help in the prevention of various diseases, such as cardiovascular diseases, cancer, diabetes and others.
Improving well -being: Bades can help improve well -being, increase energy, improve sleep, reduce stress and improve mood.
Support during periods of increased loads: Bades can be useful during periods of increased physical or emotional stress, during pregnancy and breastfeeding, as well as in old age.

C. The risks associated with the reception of dietary supplements:

Despite the potential benefit, the intake of dietary supplements is also associated with certain risks that must be taken into account:

Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, which can lead to undesirable side effects or reducing the effectiveness of treatment.
Overdose: Reception of dietary supplements in high doses can lead to an overdose of vitamins, minerals or other substances, which can cause various symptoms, such as nausea, vomiting, diarrhea, headache, skin rashes and others. In some cases, an overdose can be life -threatening.
Poor product: In the dietary supplement market there is poor -quality products containing impurities that inappropriate the amount of active substances or even harmful substances. The use of such products can be dangerous to health.
Allergic reactions: Bades can cause allergic reactions in people with increased sensitivity to certain components, such as grass, vitamins or other substances.
Lack of proven effectiveness: Not all dietary supplements have proven effectiveness, and some of them can be ineffective or even useless. It is important to choose dietary supplements whose effectiveness is confirmed by clinical research.
Masks of serious diseases: Reception of dietary supplements should not replace the full treatment of diseases. In some cases, the intake of dietary supplements can mask the symptoms of serious diseases, which can lead to a belated diagnosis and treatment.

II. How to choose the right dietary supplement?

The choice of dietary supplements is a responsible process that requires an attentive approach.

A. Consultation with a doctor:

Before you start taking any dietary supplements, you need to consult a doctor. The doctor will evaluate your health status, take into account your individual needs and advise the most suitable dietary supplements, and also determine the optimal dosage and duration of admission. This is especially important if you have any chronic diseases, you take drugs, pregnant or breastfeeding.

B. Study of the composition:

Carefully study the composition of the dietary supplement indicated on the label. Make sure that the composition includes only the components that you need. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other additives that can be harmful to health. Pay attention to the dosage of active substances.

C. The choice of a reliable manufacturer:

Bad only from reliable manufacturers with a good reputation and comply with quality standards. Make sure that the manufacturer has all the necessary licenses and certificates for his products. Study reviews about the manufacturer and its products on the Internet.

D. Certification check:

Make sure that the dietary supplement is certified by the relevant quality control authorities. The presence of a certificate confirms that the product has passed the necessary checks and meets the established safety and quality requirements.

E. Form of release:

Choose a dietary supplement release form, which is most convenient for you for receiving. Tablets, capsules, powders, fluids – the choice depends on your preferences and characteristics of the body.

F. The purpose of the reception:

Determine the purpose of the dietary supplement. What do you want to get from its application? Strengthening immunity, improving digestion, maintaining heart health, increasing energy? Depending on the goal, choose dietary supplements containing components with appropriate properties.

G. Reviews and recommendations:

Before buying dietary supplements, study the reviews of other consumers and the recommendations of specialists. Pay attention to positive and negative reviews, as well as expert comments. However, remember that reviews can be subjective and do not always reflect the real picture.

H. Price:

The price of dietary supplements can be different depending on the manufacturer, composition, form of release and other factors. Do not focus only on the price when choosing a dietary supplement. It is important to consider the quality of the product and its compliance with your needs. Too low price may indicate a poor -quality product.

III. Rules accepts Badov:

Compliance with the rules for receiving dietary supplements is the key to their effectiveness and safety.

A. Dosage compliance:

Strictly observe the dosage indicated on the label or recommended by the doctor. Do not exceed the recommended dose, as this can lead to an overdose and undesirable side effects.

B. Reception time:

Observe the diet time. Some dietary supplements are recommended to be taken during meals, others are on an empty stomach. Find out what time of admission is optimal for the dietary supplement you have chosen.

C. Watering with a sufficient amount of water:

Drink dietary supplements with a sufficient amount of water (at least 200 ml). Water helps to dissolve and learn active substances.

D. Duration of admission:

Follow the recommended duration of dietary supplement. Do not take dietary supplements continuously for a long time without consulting a doctor.

E. Compatibility with other drugs:

Consider the compatibility of dietary supplements with other drugs and dietary supplements that you take. Some components can interact with each other, enhancing or weakening their action. Consult a doctor about the compatibility of dietary supplements and medicines.

F. Storage conditions:

Store dietary supplements in accordance with the instructions on the label. Typically, dietary supplements should be stored in a dry, cool and dark place inaccessible to children.

G. Tracking the reaction of the body:

Carefully track the body’s reaction to the intake of dietary supplements. If you have any side effects, such as nausea, vomiting, diarrhea, headache, skin rashes, stop taking the dietary supplement and consult a doctor.

H. Treasure breaks:

Take breaks in the reception of dietary supplements. A long -term intake of the same dietary supplements can lead to the addiction of the body and a decrease in their effectiveness. It is recommended to take breaks in the reception of dietary supplements every few months.

I. Special conditions for reception for different categories of people:

Pregnant and lactating women: Pregnant and nursing women should take dietary supplements only as prescribed by a doctor. Some dietary supplements can be contraindicated during pregnancy and breastfeeding.
Children: Children should take dietary supplements only as prescribed by a doctor. The dosage of dietary supplements for children should be less than for adults.
Elderly people: Older people should take care with caution, as they can have an increased risk of side effects and interaction with drugs.
People with chronic diseases: People with chronic diseases should consult a doctor before taking dietary supplements. Some dietary supplements can be contraindicated in certain diseases.

IV. Popular dietary supplements and their application:

A. Vitamin D:

Vitamin D is necessary for the health of bones, teeth and immune system. It helps to absorb calcium and phosphorus, strengthens the immunity and reduces the risk of developing certain diseases. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults.

Indications: Prevention and treatment of vitamin D deficiency, strengthening bones and teeth, support for immunity.
Dosage: The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU vitamin D per day.
Contraindications: Hypervitaminosis D, hypercalcemia, renal failure.

B. Omega-3:

Omega-3 polyunsaturated fatty acids (PNS) are necessary for the health of the cardiovascular system, brain and vision. They reduce cholesterol, improve blood circulation, support the brain and improve vision.

Indications: Prevention and treatment of cardiovascular diseases, improving brain function, maintaining the health of the eyes.
Dosage: The dosage of the omega-3 depends on the purpose of the EPA and DHA content in the product. It is usually recommended to take 1-3 grams of omega-3 per day.
Contraindications: Blood coagulation, allergies to fish.

C. Probiotics:

Probiotics are living microorganisms useful for intestinal microflora. They improve digestion, strengthen immunity and reduce the risk of dysbiosis.

Indications: Dysbiosis, diarrhea, constipation, bloating, strengthening immunity.
Dosage: The dosage of probiotics depends on the type and amount of microorganisms in the product. It is usually recommended to take 1-10 billion Co (colony-forming units) per day.
Contraindications: Acute intestinal infections, immunodeficiency conditions.

D. Magnesium:

Magnesium is necessary for the normal functioning of the nervous system, muscles and heart. It reduces stress, improves sleep, regulates blood pressure and strengthens the bones.

Indications: Stress, insomnia, muscle cramps, increased blood pressure, osteoporosis.
Dosage: The dosage of magnesium depends on the age, state of health and the level of magnesium in the blood. It is usually recommended to take 200-400 mg of magnesium per day.
Contraindications: Renal failure, bradycardia.

E. Vitamin C:

Vitamin C is a powerful antioxidant that strengthens the immunity, protects cells from damage and helps to form collagen.

Indications: Strengthening immunity, prevention of colds, improving the condition of the skin, hair and nails.
Dosage: The dosage of vitamin C depends on the age, state of health and goals. It is usually recommended to take 500-1000 mg of vitamin C per day.
Contraindications: Hypersensitivity to vitamin C, kidney disease.

F. Zeleso:

Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body. Iron deficiency can lead to anemia, fatigue and weakness.

Indications: Iron deficiency anemia, fatigue, weakness, pallor of the skin.
Dosage: The dosage of iron depends on the age, state of health and the level of iron in the blood. It is usually recommended to take 10-30 mg of iron per day.
Contraindications: Hemochromatosis, hemosiderosis.

V. Legislation on dietary supplements:

Legal regulation of dietary supplements varies in different countries. In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts.

A. Requirements for the production and implementation of dietary supplements:

The production and sale of dietary supplements must comply with certain requirements, including:

Bad registration: Before issuing a dietary supplement to the market, there must be state registration in Rospotrebnadzor.
Quality control: The production of dietary supplements should be carried out in accordance with the requirements of the GMP (Good Manuapacturing Practice).
Marking: Bad label should contain information about the composition, dosage, contraindications and storage conditions.
Advertising: Advertising of dietary supplements should not contain false information about the properties and effectiveness of the product.

B. Responsibility for violation of legislation:

For violation of the legislation on dietary supplements, administrative and criminal liability is provided.

VI. Myths and misconceptions about dietary supplements:

There are many myths and misconceptions about dietary supplements that can mislead consumers.

A. Myth: Bades are medicines:

Bades are not medicines, but are concentrates of biologically active substances designed to supplement the diet.

B. Myth: Bades are safe, as they are natural:

Not all natural substances are safe. Some plant components can be toxic or allergic reactions.

C. Myth: The more, the better:

Exceeding the recommended dosage of dietary supplements can lead to an overdose and undesirable side effects.

D. Myth: Bads treat all diseases:

Bades are not panacea and cannot cure all diseases. They can only maintain health and strengthen immunity.

E. Myth: Bades are a waste of money:

In some cases, dietary supplements can be useful for maintaining health and compensating for nutrient deficiency. However, it is important to choose quality products and take them as prescribed by a doctor.

VII. Conclusion:

Reception of dietary supplements can be useful for maintaining health and strengthening immunity, but only if you choose the right, compliance with dosage and consultation with a doctor. It is important to remember that dietary supplements are not medicines and cannot replace the full treatment of diseases. It is necessary to carefully study the composition of the product, choose reliable manufacturers and take into account contraindications. Only in this case, the reception of dietary supplements will be safe and effective.

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