Overview of the best dietary supplements in the market

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Review of the best dietary supplements in the market: full guide for choosing and applying

Section 1: Understanding of dietary supplements – what is it and why are they needed?

Biologically active additives (dietary supplements) are concentrated sources of nutrients designed to supplement the diet. They are not drugs and are not intended for the treatment of diseases. Their main task is to make up for the deficiency of vitamins, minerals, amino acids, fatty acids and other important substances that may be absent in a regular diet.

1.1 Legislative framework and regulation:

In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Manufacturers are required to receive a certificate of state registration (SGR) for each type of product that confirms the safety and compliance with sanitary and epidemiological requirements. However, unlike drugs, dietary supplements do not pass clinical trials in full, which creates certain risks for consumers. It is important to pay attention to the availability of SGR on the packaging of the product.

1.2 Classification of dietary supplements:

Bad can be classified according to various criteria, including the composition, form of release and purpose:

  • By composition:
    • Vitamins: Contain one or more vitamins (A, B, C, D, E, K, etc.).
    • Minerals: Contain one or more minerals (calcium, magnesium, zinc, iron, selenium, etc.).
    • Plant extracts: They contain extracts of various plants with the alleged therapeutic effect (ginseng, echinacea, ginkgo bilobe, etc.).
    • Amino acids: Contain separate amino acids or their complexes (BCAA, glutamine, arginine, etc.).
    • Fatty acids: Contain omega-3, omega-6 and omega-9 fatty acids.
    • Probiotics and prebiotics: Contain beneficial bacteria and substances that contribute to their growth.
    • Enzymes: They contain enzymes that help digest food.
    • Mixtures: They contain a combination of various ingredients, such as vitamins and minerals.
  • By the form of release:
    • Tablets: Convenient in use and dosage.
    • Capsules: May contain liquid or powder ingredients. Gelatin capsules dissolve faster than tablets.
    • Powders: Diluted in water or other liquids. Convenient for taking large doses.
    • Liquids: Syrups, solutions, drops. They may have a pleasant taste.
    • Chewing tablets: Suitable for children and people who have difficulty swallowing.
  • By purpose:
    • To strengthen immunity: Contain vitamin C, zinc, echinacea.
    • For the health of bones and joints: Contain calcium, vitamin D, glucosamine, chondroitin.
    • To improve brain function: Contain omega-3 fatty acids, ginkgo biloba, vitamins of group B.
    • For heart health: Contain coenzyme Q10, omega-3 fatty acids, magnesium.
    • To reduce weight: Contain plant extracts, caffeine, L-carnitine.
    • To improve digestion: Contain probiotics, prebiotics, enzymes.
    • For the beauty of the skin, hair and nails: Contain collagen, biotin, vitamins A and E.

1.3 Advantages and disadvantages of dietary supplements:

Advantages:

  • Filling a deficiency of nutrients: They help to get the necessary vitamins and minerals that may be absent in the diet.
  • Health support: They can have a positive effect on various organs and systems of the body.
  • Improving well -being: They can increase the level of energy, improve sleep and mood.
  • Prevention of diseases: They can reduce the risk of developing certain diseases, such as osteoporosis or cardiovascular diseases.
  • Convenience of application: It is easy to take in the form of tablets, capsules, powders or liquids.

Flaws:

  • Lack of strict control: Clinical trials do not pass in full, like drugs.
  • Possible side effects: They can cause side effects, especially when the recommended dose is exceeded or when interacting with other drugs.
  • Low product quality: Some manufacturers can use poor -quality raw materials or violate production technology.
  • The risk of fakes: On the market there is a risk of acquiring fake dietary supplements that do not contain the declared ingredients or contain harmful substances.
  • High price: Some dietary supplements can be quite expensive.
  • Interaction with drugs: They can interact with medicines by changing their effectiveness or causing side effects.
  • Inefficiency: Some dietary supplements do not have proven effectiveness and may be useless.
  • Self -medication: You can not use dietary supplements to self -medicate serious diseases. It is necessary to consult a doctor to make a diagnosis and prescribe treatment.

1.4 Who needs dietary supplements?

Bades can be useful for the following categories of people:

  • People with unbalanced food: Those who do not receive enough vitamins and minerals from food.
  • Vegetarians and vegans: They may experience a deficiency of vitamin B12, iron, calcium and other nutrients.
  • Elderly people: With age, the absorption of nutrients worsens.
  • Pregnant and lactating women: They need an increased amount of vitamins and minerals.
  • Athletes: Experience an increased need for nutrients.
  • People living in environmentally unfavorable areas: They are exposed to toxins and need additional protection of the body.
  • People suffering from chronic diseases: They may need additional nutrients to maintain health.
  • People experiencing stress: Stress can deplete nutrient reserves in the body.

1.5 How to choose a quality dietary supplement?

When choosing a dietary supplement, the following factors must be taken into account:

  • Reputation manufacturer: Choose products of well -known and trusted manufacturers who have a good reputation in the market.
  • List of SGR: Make sure that the product has a certificate of state registration.
  • Composition: Carefully study the composition of the product. Make sure that it contains the ingredients you need in the right dosage.
  • Output form: Choose the form of release, which is most convenient for you.
  • Consumer reviews: Read the reviews of other consumers about the product.
  • Price: High price is not always high. Compare the prices of different manufacturers and select the best option.
  • Consultation with a doctor: Before you start taking Bad, it is recommended to consult a doctor, especially if you have chronic diseases or take other medicines.

Section 2: Review of popular dietary supplements and their properties

In this section, we will consider the most popular and popular dietary supplements in the market, their properties, indications for use and possible side effects.

2.1 Vitamins:

  • Vitamin D: It is necessary for the health of bones, teeth and immune system. Promotes the absorption of calcium and phosphorus. Vitamin D deficiency can lead to osteoporosis, rickets and reduction of immunity.
    • Indications: Prevention and treatment of vitamin D deficiency, osteoporosis, rickets, reduction of immunity.
    • Side effects: With an overdose, it can cause nausea, vomiting, constipation, weakness.
    • The best brands: Solgar, Now Foods, Doctor’s Best.
  • Vitamin C (ascorbic acid): A powerful antioxidant is necessary to strengthen immunity, synthesis collagen and protect cells from damage.
    • Indications: Prevention and treatment of colds, strengthening immunity, antioxidant protection.
    • Side effects: With an overdose, it can cause stomach disorder, diarrhea, heartburn.
    • The best brands: California Gold Nutrition, Nature’s Bounty, Puritan’s Pride.
  • B vitamins B: They play an important role in energy metabolism, the work of the nervous system and blood formation.
    • Vitamin B1 (TIAMIN): It is necessary for the normal functioning of the nervous system and carbohydrate metabolism.
    • Vitamin B2 (Riboflavin): Participates in the energy exchange and maintenance of the health of the skin and mucous membranes.
    • Vitamin B3 (Niacin): It is necessary for energy exchange and maintenance of skin health.
    • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.
    • Vitamin B6 (Pyridoxin): It is necessary for the exchange of amino acids and the formation of hemoglobin.
    • Vitamin B7 (Biotin): It is necessary for the health of hair, skin and nails.
    • Vitamin B9 (folic acid): It is necessary to divide cells and blood formation. Particularly important for pregnant women.
    • Vitamin B12 (CianoCobalamine): It is necessary for the formation of blood and the normal functioning of the nervous system. Especially important for vegetarians and vegans.
    • Indications: B vitamins deficiency, fatigue, nervous exhaustion, problems with skin, hair and nails.
    • Side effects: Rarely, but allergic reactions are possible.
    • The best brands: Thorne Research, Jarrow Formulas, Garden of Life.
  • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes. Important for the immune system.
    • Indications: Vitamin A deficiency, vision problems, skin diseases.
    • Side effects: With an overdose, it can cause nausea, vomiting, headache, hair loss.
    • The best brands: Carlson Labs, Nordic Naturals, Bluebonnet Nutrition.
  • Vitamin E (Tokoferol): A powerful antioxidant protects cells from damage with free radicals.
    • Indications: Antioxidant protection, prevention of cardiovascular diseases, improving the condition of the skin.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Life Extension, Country Life, Nature Made.
  • Vitamin K: It is necessary for coagulation of blood and bone health.
    • Indications: Problems with blood coagulation, osteoporosis.
    • Side effects: Rarely. Consultation with a doctor when taking anticoagulants is required.
    • The best brands: Natural Factors, Source Naturals, Gnosis by Lesaffre (VitaMK7).

2.2 minerals:

  • Magnesium: Participates in many processes in the body, including muscle and nervous system, regulating blood sugar and blood pressure.
    • Indications: Muscle cramps, insomnia, stress, increased blood pressure.
    • Side effects: With an overdose, it can cause diarrhea.
    • The best brands: Natural Vitaly (Natural Calm), Doctor’s Best, Now Foods. (Magnesium glycinate is recommended).
  • Calcium: It is necessary for the health of bones and teeth, as well as for the work of muscles and the nervous system.
    • Indications: Osteoporosis, calcium deficiency, muscle cramps.
    • Side effects: With an overdose can cause constipation, the formation of kidney stones.
    • The best brands: Nature’s Way, Garden of Life, Solgar. (Calcium citrate or calcium Malat is recommended).
  • Zinc: It is necessary for the immune system, wound healing and DNA synthesis.
    • Indications: Reducing immunity, slow healing of wounds, skin diseases.
    • Side effects: With an overdose, it can cause nausea, vomiting, diarrhea.
    • The best brands: Life Extension, Thorne Research, Now Foods. (Zinc Picoline is recommended).
  • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood.
    • Indications: Anemia, fatigue, weakness.
    • Side effects: Constipation, stomach disorder.
    • The best brands: Solgar, Garden of Life, Megafood. (Iron bislycinate is recommended).
  • Selenium: A powerful antioxidant is necessary for the immune system and the health of the thyroid gland.
    • Indications: Reducing immunity, thyroid diseases, antioxidant protection.
    • Side effects: With an overdose, it can cause hair loss, nausea, diarrhea.
    • The best brands: Life Extension, Thorne Research, Now Foods.
  • Iodine: It is necessary for the health of the thyroid gland and the production of thyroid hormones.
    • Indications: Iodine deficiency, thyroid disease.
    • Side effects: With an overdose, hyperthyroidism can cause.
    • The best brands: IOdine, Life Extension, Optimox Corporation (Iodoral).

2.3 omega-3 fatty acids:

  • EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid): Important to the health of the heart, brain, vision and joints.
    • Indications: Cardiovascular diseases, depression, arthritis, visual impairment.
    • Side effects: Rarely, but stomach disorders, a fish taste in the mouth are possible.
    • The best brands: Nordic Naturals, Carlson Labs, Life Extension.

2.4 probiotics and prebiotics:

  • Probiotics: Living microorganisms that benefit health, especially for the digestive system.
  • Prebiotics: Substances that serve as food for probiotics and stimulate their growth.
    • Indications: Dysbiosis, digestive disorders, strengthening immunity.
    • Side effects: Rarely, but bloating and gas formation are possible.
    • The best brands (probiotics): Culturelle, Align, Garden of Life.
    • The best brands (prebiotics): NOW Foods, Beneo (Orafti Inulin).

2.5 Plant extracts:

  • Ginseng: Adaptogen, increases the body’s resistance to stress, improves mental and physical performance.
    • Indications: Fatigue, stress, decrease in performance.
    • Side effects: Insomnia, an increase in blood pressure.
    • The best brands: Nature’s Way, Gaia Herbs, Solaray.
  • SOUTINATEA: Strengthens the immune system and helps to fight colds.
    • Indications: Prevention and treatment of colds.
    • Side effects: Rarely, but allergic reactions are possible.
    • The best brands: Gaia Herbs, Nature’s Answer, Herb Pharm.
  • Ginkgo biloba: Improves blood circulation, memory and concentration of attention.
    • Indications: Memory deterioration, a decrease in concentration, impaired blood circulation of the brain.
    • Side effects: Rarely, but headaches, dizziness, stomach disorder are possible.
    • The best brands: Nature’s Bounty, Doctor’s Best, Now Foods.
  • Turmeric (curcumin): It has anti -inflammatory and antioxidant properties.
    • Indications: Inflammatory diseases, arthritis, antioxidant protection.
    • Side effects: Rarely, but stomach disorders are possible. It is recommended to take with piperin (black pepper) for better absorption.
    • The best brands: Doctor’s Best, Thorne Research, Life Extension.
  • Proopsha (Silimarin): Supports liver health and protects it from damage.
    • Indications: Liver diseases, detoxification of the body.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Jarrow Formulas, Now Foods, Nature’s Way.
  • St. John’s wort: Used to treat depression and anxiety disorders. Attention: can interact with medicines. You need a doctor’s consultation.
    • Indications: Depression, anxiety disorders.
    • Side effects: Photosensitization, interaction with drugs.
    • The best brands: Nature’s Way, Gaia Herbs, Herb Pharm.

2.6 amino acids:

  • BCAA (Laicin, Isoleycin, Valin): Necessary for growth and restoration of muscles.
    • Indications: Sports, physical activity, recovery after training.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Optimum Nutrition, BSN, MuscleTech.
  • Glutamine: It supports the immune system and helps to recover after training.
    • Indications: Sports, physical activity, strengthening immunity.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Now Foods, Jarrow Formulas, Thorne Research.
  • Creatine: Increases the strength and endurance of muscles.
    • Indications: Sports, physical activity, increase in muscle mass.
    • Side effects: Water delay in the body, stomach disorder.
    • The best brands: Optimum Nutrition, Creapure (raw materials), Muscletech.
  • L-Carnitin: Helps to burn fat and increases the level of energy.
    • Indications: Reducing weight, increasing energy levels, improving sports results.
    • Side effects: Rarely, but disorders of the stomach, the fish smell of the body are possible.
    • The best brands: Now Foods, Jarrow Formulas, Life Extension.
  • Taurin: Supports the health of the heart and brain, has antioxidant properties.
    • Indications: Support for the cardiovascular system, nervous system, antioxidant protection.
    • Side effects: Rarely, usually well tolerated.
    • The best brands: Now Foods, Jarrow Formulas, Thorne Research.

2.7 Other popular dietary supplements:

  • Coenzim Q10 (COQ10): It is necessary for the production of energy in cells and has antioxidant properties.
    • Indications: Cardiovascular diseases, increased blood pressure, antioxidant protection.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Doctor’s Best (Q-Absorb), Life Extension, Now Foods.
  • Collagen: It is necessary for the health of the skin, hair, nails, joints and bones.
    • Indications: Improving the condition of the skin, hair and nails, strengthening joints and bones.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Neocell, Vital Proteins, Youtheory.
  • Glucosamine and chondroitin: They support joint health and help reduce pain in arthritis.
    • Indications: Arthritis, joint pain.
    • Side effects: Rarely, but stomach disorders are possible.
    • The best brands: Now Foods, Schiff, Doctor’s Best.
  • Melatonin: It regulates sleep and helps to fight insomnia.
    • Indications: Insomnia, sleep disturbance.
    • Side effects: Drilling, headache.
    • The best brands: Natrol, Life Extension, Now Foods.

Section 3: How to take dietary supplements and avoid side effects

The correct intake of dietary supplements is the key to their effectiveness and safety. The following recommendations must be followed:

  • Consultation with a doctor: Before you start taking Bad, it is recommended to consult a doctor, especially if you have chronic diseases or take other medicines. The doctor will help to determine which dietary supplements you need, in what dosage and how long to take them.
  • Dosage compliance: Do not exceed the recommended dosage indicated on the packaging of the product. An overdose can lead to side effects.
  • Reception time: Take dietary supplements in accordance with the instructions. Some dietary supplements are recommended to be taken during meals, others are on an empty stomach.
  • Medicine compatibility: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. Tell the doctor about all the dietary supplements you accept.
  • Product quality: Buy dietary supplements only from trusted manufacturers and in reliable stores.
  • Storage: Keep dietary supplements in dry, cool and inaccessible place for children.
  • Observation of the reaction of the body: Carefully monitor the reaction of the body to the intake of dietary supplement. If you notice any side effects, stop taking and consult a doctor.
  • Gradual introduction: Start taking dose with a small dose and gradually increase it to the recommended. This will help your body adapt.
  • Curs ahead: It is not recommended to take dietary supplements constantly. It is better to conduct reception courses with breaks.
  • Accounting for individual characteristics: Consider your individual characteristics, such as age, gender, state of health and lifestyle.
  • Do not replace good dietary supplements: Bades are not a replacement for good nutrition. They only complement him. Try to eat balanced and varied.
  • Caution during pregnancy and breastfeeding: During pregnancy and breastfeeding, dietary supplements must be coordinated with a doctor.
  • Information about contraindications: Carefully study the information about contraindications before starting a dietary supplement.
  • Best before date: Pay attention to the shelf life of the dietary supplement. Do not take overdue products.

Section 4: The latest trends and innovations in the dietary supplement market

The dietary supplement market is constantly developing, new products and technologies appear. Consider some of the latest trends and innovations:

  • Personalized dietary supplements: Manufacturers offer individual dietary supplements based on DNA analysis, blood tests and health status data.
  • Nanotechnology: The use of nanotechnologies can improve the absorption of nutrients and increase the efficiency of dietary supplements.
  • Liposomal dietary supplements: Liposomes are microscopic bubbles that protect nutrients from destruction in the gastrointestinal tract and provide their targeted delivery to the body cells.
  • Probiotics of a new generation: Probiotics containing more stable and effective strains of bacteria are developed.
  • Plant extracts with high bioavailability: Technologies are used to increase the bioavailability of plant extracts and enhance their therapeutic effect.
  • Functional food products with the addition of dietary supplements: Manufacturers add vitamins, minerals and other nutrients to food, such as yogurts, bars and drinks.
  • Bad for improving cognitive functions (nootropics): The demand for dietary supplements that improve memory, concentration of attention and other cognitive functions is growing.
  • Environmentally friendly and organic dietary supplements: Consumers pay more and more attention to the environmental purity and safety of products.
  • Plant alternatives: Plant alternatives to traditional dietary supplements appear, for example, plant vitamin D3 (from lichen) or vegetable omega-3 (from algae).
  • Telemedicine and consultations online: More and more people receive consultations on the choice of dietary supplements online.

Section 5: Conclusion

The choice of dietary supplements is a responsible process that requires an attentive approach and accounting for individual characteristics. Do not forget about the consultation with the doctor and compliance with the reception recommendations. Remember that dietary supplements are not a panacea, but can be a useful addition to a healthy lifestyle and a balanced diet. Follow new market trends and choose quality products from trusted manufacturers. The correct use of dietary supplements can help you improve health, increase energy levels and improve overall well -being. Take your health attentive and make a conscious choice!

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