The best health dietary supplement: rating

The best health dietary supplement: rating

Chapter 1: Fundamentals of biologically active additives (dietary supplements)

1.1. Definition and classification of dietary supplements:

Biologically active additives (dietary supplements) are concentrated sources of nutrients (vitamins, minerals, amino acids, polyunsaturated fatty acids, probiotics, prebiotics, dietary fiber, etc.) or other substances intended for direct intake of inside or adding the rations with individual food or biologically active substances and their complexes. They are not drugs and are used to maintain health, prevention of diseases and improve the functional state of the body.

Classification of dietary supplements is carried out according to various criteria:

• By composition:

  • Vitamin complexes: Contain a combination of vitamins in various dosages.
  • Mineral complexes: Contain minerals necessary for the normal functioning of the body.
  • Vitamin-mineral complexes: Combine vitamins and minerals.
  • Amino acid complexes: Contain the necessary amino acids, construction blocks of proteins.
  • Probiotics: Contain live microorganisms that are useful for intestinal microflora.
  • Prebiotics: Substances that stimulate the growth and activity of beneficial bacteria in the intestines.
  • Paul -saturated fatty acids (PNS): Omega-3, omega-6, omega-9 fatty acids necessary for the health of the cardiovascular system and brain.
  • Plant extracts: Contain biologically active substances obtained from plants.
  • Food fibers: Interesting carbohydrates that contribute to the normalization of digestion.
  • Enzymes: Accelerate chemical reactions in the body, improve digestion.
  • Combined dietary supplement: Contain a combination of several types of biologically active substances.

• By the form of release:

  • Tablets: Compressed powders convenient for dosing.
  • Capsules: The gelatin membranes containing powder or liquid provide the content of the contents from the effects of gastric juice.
  • Powders: Soluble in water or other liquid.
  • Liquids (syrups, solutions, emulsions): Convenient for children and people with difficulty swallowing.
  • Chewing tablets and loafers: Convenient for children and people who have difficulty swallowing.

• By the orientation of the action:

  • To maintain immunity: Contain vitamins C, D, zinc, selenium and other substances that strengthen the immune system.
  • For the health of the cardiovascular system: Contain omega-3 fatty acids, Q10 coenzyme, group B vitamins and other substances useful for the heart and blood vessels.
  • To maintain joint health: Contain glucosamine, chondroitin, MSM (methyl sulfonylmetatan) and other substances that support the health of cartilage tissue.
  • To improve digestion: Contain probiotics, prebiotics, enzymes and dietary fiber.
  • To maintain the health of the nervous system: Contain vitamins of group B, magnesium, L-tripthophanes and other substances necessary for the normal functioning of the nervous system.
  • To improve the condition of the skin, hair and nails: Contain vitamins A, E, C, BIOTIN, Zinc, Selenium and other substances necessary for the health of the skin, hair and nails.
  • To increase energy and endurance: Contain coenzyme Q10, L-carnitine, B vitamins and other substances that increase the energy potential of the body.

1.2. Legislative regulation of dietary supplements:

In the Russian Federation, the turnover of BAD is regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. The dietary supplement is subject to state registration and must comply with security requirements. On the package of dietary supplements, complete information about the composition, method of application, contraindications and storage conditions should be indicated. It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases.

1.3. The role of dietary supplements in maintaining health:

Bad can play an important role in maintaining health and preventing diseases. They can help replenish the deficiency of the necessary nutrients, maintain the normal functioning of organs and systems of the body, increase immunity and improve overall health. However, it is important to remember that dietary supplements are not a replacement for a full and balanced diet, a healthy lifestyle and medical treatment. Before you start taking dietary supplements, it is recommended to consult a doctor or other qualified specialist.

1.4. Criteria for choosing high -quality dietary supplements:

When choosing dietary supplements, the following criteria must be taken into account:

• Manufacturer: Choose a dietary supplement from well -known and reputable manufacturers with a good reputation in the market.
• Composition: Carefully study the composition of dietary supplements and make sure that it meets your needs.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Output form: Choose the form of release, which is most convenient for you.
• Certification: Make sure that dietary supplement has a certificate of conformity or certificate of state registration.
• Reviews: Study the reviews of other consumers about this dietary supplement.
• Price: Compare prices for similar dietary supplements from different manufacturers.
• Doct’s recommendations: Consult a doctor or other qualified specialist before starting dietary supplements.

1.5. Risks and side effects of dietary supplement:

With improper use of dietary supplements, side effects, such as allergic reactions, digestive disorders and interaction with drugs, can cause side effects. The dietary supplement containing large doses of vitamins and minerals, as well as dietary supplements containing plant extracts, should be especially careful, as they can have a strong effect on the body. Before taking dietary supplements, you need to carefully study the instructions and consult a doctor, especially if you have any chronic diseases or you take medications.

Chapter 2: Rating of the best dietary supplements by categories

2.1. The best dietary supplement for immunity:

• Vitamin C: A powerful antioxidant strengthens the immune system, promotes wound healing. Recommended dosage: 500-1000 mg per day.
  • Advantages: Widely accessible, relatively inexpensive, well studied.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose vitamin C in the form of a sodium ascorbate or liposomal vitamin C for better digestibility.
• Vitamin D: It is necessary for the normal functioning of the immune system, bones and muscles. Recommended dosage: 2000-5000 IU per day (depending on the level of vitamin D in the blood).
  • Advantages: It is important for the health of bones and immunity.
  • Flaws: Vitamin D deficiency is common, especially in the winter season.
  • Recommendations: Take a blood test for vitamin D to determine the necessary dosage. Choose vitamin D3 (cholecalciferol).
• Zinc: Participates in the work of the immune system, promotes wound healing. Recommended dosage: 15-30 mg per day.
  • Advantages: It is important for immunity and healing of wounds.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose a zinc in the form of a zinc or citrate of zinc for better digestibility.
• Selenium: Antioxidant supports the immune system. Recommended dosage: 55-200 mcg per day.
  • Advantages: It is important for immunity and antioxidant protection.
  • Flaws: It can cause toxicity in large doses.
  • Recommendations: Do not exceed the recommended dosage.
• SOUTINATEA: It stimulates the immune system, helps to deal with colds. Recommended dosage: Follow the instructions on the package.
  • Advantages: Helps with colds and flu.
  • Flaws: It can cause allergic reactions.
  • Recommendations: It is not recommended to use for a long time.
• Propolis: It has antibacterial and antiviral properties, strengthens the immune system. Recommended dosage: Follow the instructions on the package.
  • Advantages: It has antibacterial and antiviral properties.
  • Flaws: It can cause allergic reactions.
  • Recommendations: Start with a small dose to check for allergies.
• Colloidal silver: It has antibacterial, antiviral and antifungal properties. Recommended dosage: Follow the instructions on the packaging (use with caution and only if necessary).
  • Advantages: It has a wide range of antimicrobial activity.
  • Flaws: It can cause Argiria (skin coloring in blue) with prolonged use.
  • Recommendations: Use only on the recommendation of a doctor and strictly observe the dosage. Not recommended for prolonged use.
• Black Buzina (Sambucus Nigra): It has antiviral properties, relieves the symptoms of colds and influenza. Recommended dosage: Follow the instructions on the package.
  • Advantages: Facilitates the symptoms of colds and influenza.
  • Flaws: Side effects from the gastrointestinal tract are possible.
  • Recommendations: Choose standardized elderberry extracts.

2.2. The best dietary supplement for the health of the cardiovascular system:

• Omega-3 fatty acids (EPA and DHA): Reduce the level of triglycerides, improve the function of blood vessels, have anti -inflammatory properties. Recommended dosage: 1000-3000 mg per day (total EPA and DHA).
  • Advantages: Improve the health of the heart, brain and eyes.
  • Flaws: They can cause a fish taste in the mouth.
  • Recommendations: Choose omega-3 from fish oil, krill or algae. Make sure that the product is tested for the content of heavy metals.
• Coenzim Q10 (COQ10): The antioxidant is necessary for the production of energy in cells, improves the function of the heart. Recommended dosage: 100-300 mg per day.
  • Advantages: Improves the function of the heart and increases the energy level.
  • Flaws: It can interact with some drugs.
  • Recommendations: Choose COQ10 in the form of Kilikhinon or Kilikhinol (more bio -access form).
• Red yeast rice (Red Yeast Rice): Contains Monacoline K, which reduces cholesterol. Recommended dosage: Follow the instructions on the package.
  • Advantages: Reduces cholesterol.
  • Flaws: It can cause side effects similar to statins (drugs to reduce cholesterol).
  • Recommendations: Consult a doctor before the reception. Not recommended for pregnant and lactating women.
• Garlic: Reduces cholesterol and blood pressure, has antioxidant properties. Recommended dosage: Follow the instructions on the package.
  • Advantages: Reduces cholesterol and blood pressure.
  • Flaws: It can cause smell from the mouth and digestive disorder.
  • Recommendations: Choose garlic in the form of enteric solo tablets or capsules to avoid odor from your mouth.
• Magnesium: Participates in the regulation of blood pressure, improves the function of the heart. Recommended dosage: 200-400 mg per day.
  • Advantages: Regulates blood pressure and improves the function of the heart.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose magnesium in the form of magnesium citrate, magnesium glycinate or magnesium tronate for better digestibility.
• Vitamin K2 (Menahinon): Calcium helps to be absorbed correctly and prevents its deposition in the arteries. Recommended dosage: 45-90 mcg per day.
  • Advantages: Prevents calcium deposition in the arteries.
  • Flaws: It can interact with anticoagulants (drugs for blood thinning).
  • Recommendations: Consult a doctor before starting, especially if you take anticoagulants.
• L-arginine: An amino acid that turns into nitrogen oxide expands blood vessels and improves blood flow. Recommended dosage: 3-6 grams per day.
  • Advantages: It expands the vessels and improves blood flow.
  • Flaws: May cause digestive disorders.
  • Recommendations: Start with a small dose and gradually increase it.

2.3. The best dietary supplement for joint health:

• Glucosamine: The building material for cartilage, helps to restore cartilage, reduces pain and inflammation. Recommended dosage: 1500 mg per day.
  • Advantages: Reduces pain and inflammation in the joints.
  • Flaws: May cause digestive disorders.
  • Recommendations: Take glucosamine sulfate for better digestibility.
• Chondroitin: Holds water in cartilage, ensures its elasticity and elasticity, reduces inflammation. Recommended dosage: 1200 mg per day.
  • Advantages: Reduces pain and inflammation in the joints.
  • Flaws: It can interact with anticoagulants (drugs for blood thinning).
  • Recommendations: Take chondroitin sulfate for better digestibility.
• MSM (methyl sulfonylmetatan): The organic compound of sulfur, has anti -inflammatory and analgesic properties, helps to restore cartilage tissue. Recommended dosage: 1000-3000 mg per day.
  • Advantages: Reduces pain and inflammation in the joints.
  • Flaws: May cause digestive disorders.
  • Recommendations: Start with a small dose and gradually increase it.
• Hyaluronic acid: Provides the lubrication of the joints, reduces friction and wear of cartilage. Recommended dosage: 120-240 mg per day.
  • Advantages: Lubricates the joints and reduces friction.
  • Flaws: Relatively expensive.
  • Recommendations: Choose hyaluronic acid with low molecular weight for better digestibility.
• Type II collagen: The main structural protein of cartilage tissue contributes to its restoration. Recommended dosage: 40 mg per day.
  • Advantages: Promotes the restoration of cartilage.
  • Flaws: Relatively expensive.
  • Recommendations: Choose a non-tied type II collagen (UC-II) for better efficiency.
• Curcumin: It has anti -inflammatory and antioxidant properties, reduces pain and inflammation in the joints. Recommended dosage: 500-1000 mg per day.
  • Advantages: Reduces pain and inflammation in the joints.
  • Flaws: It is poorly absorbed.
  • Recommendations: Choose curcumin with piperin (black pepper extract) to improve digestibility.
• Boswelia (Boswellia Serrata): It has anti -inflammatory and analgesic properties, reduces pain and inflammation in the joints. Recommended dosage: Follow the instructions on the package.
  • Advantages: Reduces pain and inflammation in the joints.
  • Flaws: Side effects from the gastrointestinal tract are possible.
  • Recommendations: Choose standardized bosvel extracts.

2.4. The best dietary supplement to improve digestion:

• Probiotics: They contain living microorganisms that are beneficial for intestinal microflora, improve digestion, and strengthen the immune system. Recommended dosage: 5-10 billion Co (colony-forming units) per day.
  • Advantages: Improve digestion and strengthen the immune system.
  • Flaws: Efficiency depends on the bacterial strain.
  • Recommendations: Choose probiotics with a diverse composition of strains, including Lactobacillus and Bifidobacterium.
• Prebiotics: Substances that stimulate the growth and activity of beneficial bacteria in the intestines improve digestion. Recommended dosage: 5-10 grams per day.
  • Advantages: Improve digestion and contribute to the growth of beneficial bacteria.
  • Flaws: They can cause bloating and gases.
  • Recommendations: Start with a small dose and gradually increase it.
• Food fibers: Interesting carbohydrates contribute to the normalization of digestion, improve intestinal motility, and prevent constipation. Recommended dosage: 25-35 grams per day.
  • Advantages: Normalize digestion and prevent constipation.
  • Flaws: They can cause bloating and gases.
  • Recommendations: Start with a small dose and gradually increase it. Drink enough water.
• Enzymes (enzymes): Accelerate chemical reactions in the body, improve digestion, help to break down proteins, fats and carbohydrates. Recommended dosage: Follow the instructions on the package.
  • Advantages: Improve digestion and help to break down food.
  • Flaws: Efficiency depends on the composition of the enzymes.
  • Recommendations: Choose enzymes containing protease (for protein splitting), lipase (for splitting fats) and amylase (for splitting carbohydrates).
• Betaine HCL Betaine): Increases the acidity of gastric juice, improves the digestion of proteins. Recommended dosage: Follow the instructions on the package.
  • Advantages: Improves protein digestion.
  • Flaws: Not recommended for stomach ulcer and gastritis.
  • Recommendations: Consult a doctor before the reception.
• Artichoke: Stimulates the production of bile, improves digestion. Recommended dosage: Follow the instructions on the package.
  • Advantages: Stimulates the production of bile and improves digestion.
  • Flaws: Side effects from the gastrointestinal tract are possible.
  • Recommendations: Choose standardized artichoke extracts.
• Ginger: Reduces nausea, improves digestion. Recommended dosage: Follow the instructions on the package.
  • Advantages: Reduces nausea and improves digestion.
  • Flaws: It can cause heartburn.
  • Recommendations: Start with a small dose.

2.5. The best dietary supplement to maintain the health of the nervous system:

• B vitamins B: It is necessary for the normal functioning of the nervous system, participate in the metabolism of energy, improve mood. Recommended dosage: Follow the instructions on the packaging of the vitamin complex of group B.
  • Advantages: It is necessary for the nervous system and metabolism of energy.
  • Flaws: Some forms of B vitamins are absorbed worse than others.
  • Recommendations: Choose group B vitamins in active forms, such as methylcobalamin (B12) and methylphulatory (B9).
• Magnesium: Participates in the regulation of the nervous system, reduces anxiety and stress, improves sleep. Recommended dosage: 200-400 mg per day.
  • Advantages: Reduces anxiety and stress, improves sleep.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose magnesium in the form of magnesium citrate, magnesium glycinate or magnesium tronate for better digestibility.
• L-triptophan: The amino acid, which is the predecessor of serotonin and melatonin, improves mood and sleep. Recommended dosage: 500-1000 mg before bedtime.
  • Advantages: Improves mood and sleep.
  • Flaws: It can cause drowsiness.
  • Recommendations: Take L-tripthophanes before bedtime.
• 5-HTP (5-hydroxyryptophan): It turns into serotonin in the brain, improves mood and sleep. Recommended dosage: 50-100 mg before bedtime.
  • Advantages: Improves mood and sleep.
  • Flaws: It can interact with some drugs.
  • Recommendations: Consult a doctor before the reception.
• Melatonin: Sleep hormone, regulates circus rhythms, improves sleep. Recommended dosage: 0.5-5 mg before bedtime.
  • Advantages: Improves sleep.
  • Flaws: It can cause drowsiness and headache.
  • Recommendations: Take melatonin before bedtime.
• Valerian: It has soothing properties, reduces anxiety and improves sleep. Recommended dosage: Follow the instructions on the package.
  • Advantages: Reduces anxiety and improves sleep.
  • Flaws: It can cause drowsiness.
  • Recommendations: Take Valerian before bedtime.
• Chamomile: It has soothing properties, reduces anxiety and improves sleep. Recommended dosage: drink tea from chamomile before bedtime.
  • Advantages: Reduces anxiety and improves sleep.
  • Flaws: Rarely causes side effects.
  • Recommendations: Drink tea from chamomile before bedtime.
• L-theanine: The amino acid contained in green tea has soothing properties, reduces anxiety and improves concentration. Recommended dosage: 100-200 mg per day.
  • Advantages: Reduces anxiety and improves concentration.
  • Flaws: Rarely causes side effects.
  • Recommendations: You can take L-theanine during the day.

2.6. The best dietary supplement to improve the condition of the skin, hair and nails:

• Collagen: The main structural protein of the skin, hair and nails contributes to their strengthening and elasticity. Recommended dosage: 10-20 grams per day.
  • Advantages: Strengthens the skin, hair and nails.
  • Flaws: Efficiency may depend on the type of collagen.
  • Recommendations: Choose type I and III collagen for skin, hair and nails.
• Biotin (Vitamin B7): It is necessary for the growth and health of hair and nails, prevents their brittleness. Recommended dosage: 2.5-5 mg per day.
  • Advantages: Prevents brittle hair and nails.
  • Flaws: Rarely causes side effects.
  • Recommendations: Take biotin for several months to achieve visible results.
• Vitamin A: It is necessary for the health of the skin, participates in its regeneration. Recommended dosage: Follow the instructions on the packaging of the vitamin complex.
  • Advantages: It is necessary for the health of the skin.
  • Flaws: It can cause toxicity in large doses.
  • Recommendations: Do not exceed the recommended dosage.
• Vitamin E: Antioxidant, protects the skin from damage to free radicals. Recommended dosage: Follow the instructions on the packaging of the vitamin complex.
  • Advantages: Protects the skin from damage.
  • Flaws: Rarely causes side effects.
  • Recommendations: Choose vitamin E in the form of d-alpha tocopherol.
• Vitamin C: It is necessary for the synthesis of collagen, protects the skin from damage to free radicals. Recommended dosage: 500-1000 mg per day.
  • Advantages: It is necessary for the synthesis of collagen and skin protection.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose vitamin C in the form of a sodium ascorbate or liposomal vitamin C for better digestibility.
• Zinc: It is necessary for the health of the skin, participates in its regeneration, prevents acne. Recommended dosage: 15-30 mg per day.
  • Advantages: Prevents acne and promotes skin regeneration.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose a zinc in the form of a zinc or citrate of zinc for better digestibility.
• Selenium: The antioxidant, protects the skin from damage to free radicals, promotes hair growth. Recommended dosage: 55-200 mcg per day.
  • Advantages: Protects the skin from damage and promotes hair growth.
  • Flaws: It can cause toxicity in large doses.
  • Recommendations: Do not exceed the recommended dosage.
• Silicon: Strengthens hair and nails, contributes to their growth. Recommended dosage: Follow the instructions on the package.
  • Advantages: Strengthens hair and nails.
  • Flaws: Rarely causes side effects.
  • Recommendations: Choose silicon in the form of silicon dioxide or orthocomic acid.

2.7. The best dietary supplement to increase energy and endurance:

• Coenzim Q10 (COQ10): It is necessary for the production of energy in cells, increases the energy level and endurance. Recommended dosage: 100-300 mg per day.
  • Advantages: Increases energy level and endurance.
  • Flaws: It can interact with some drugs.
  • Recommendations: Choose COQ10 in the form of Kilikhinon or Kilikhinol (more bio -access form).
• L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy, increases endurance. Recommended dosage: 500-2000 mg per day.
  • Advantages: Increases endurance and helps to burn fat.
  • Flaws: May cause digestive disorders.
  • Recommendations: Choose L-carnitine in the form of L-carnitine TARTRATE or acetyl-L-carnitine.
• Creatine: Increases energy reserves in the muscles, increases strength and endurance. Recommended dosage: 3-5 grams per day.
  • Advantages: Increases strength and endurance.
  • Flaws: It may cause water retention in the body.
  • Recommendations: Choose creatine monohydrate.
• Iron: It is necessary to transport oxygen into tissues, prevents anemia, and increases the energy level. Recommended dosage: Follow the instructions on the packaging, pass a blood test to the level of iron before the start of the reception.
  • Advantages: Prevents anemia and increases the energy level.
  • Flaws: It can cause constipation and digestive disorders.
  • Recommendations: Choose iron in the form of iron bislycinate for better digestibility.
• Magnesium: Participates in the production of energy, reduces fatigue and fatigue. Recommended dosage: 200-400 mg per day.
  • Advantages: Reduces fatigue and fatigue.
  • Flaws: It can cause digestive disorders in large doses.
  • Recommendations: Choose magnesium in the form of magnesium citrate, magnesium glycinate or magnesium tronate for better digestibility.
• Rhodiola pink (Rhodiola rosea): Adaptogen, increases stress resistance, improves mental and physical performance. Recommended dosage: Follow the instructions on the package.
  • Advantages: Increases stress resistance and improves performance.
  • Flaws: It can cause insomnia.
  • Recommendations: Take Rodiola Pink in the morning.
• Guarana: Contains caffeine, increases the energy level and concentration of attention. Recommended dosage: Follow the instructions on the package.
  • Advantages: Increases the energy level and concentration.
  • Flaws: It can cause insomnia and anxiety.
  • Recommendations: Do not exceed the recommended dosage.

Chapter 3: Dad Admission Rules

3.1. Consultation with a doctor:

Before taking any dietary supplement, you need to consult a doctor or other qualified specialist. The doctor will help to determine which dietary supplement you really need, given your individual health characteristics, lifestyle and medications taken. Also, the doctor will be able to evaluate possible risks and side effects of dietary supplements.

** 3.2. Guide