Bades and vitamins: how to choose the best for health

Bades and vitamins: how to choose the best for health

I. Understanding the basics: dietary supplements and vitamins – what is the difference?

The first step to a conscious choice is a clear understanding of the difference between dietary supplements (biologically active additives) and vitamins. Although they are often united, this is not the same thing.

• Vitamins: These are organic compounds necessary for the body in small quantities for normal work. They are not produced by the body (or produced in insufficient quantities) and should come with food or in the form of additives. There are fat -soluble vitamins (A, D, E, K) and water -soluble (C, group B). Vitamin deficiency can lead to serious diseases.

• Bad: A much wider category of products. Bades are concentrates of biologically active substances intended for direct intake with food or introduction to food. They can contain vitamins, minerals, amino acids, dietary fiber, probiotics, prebiotics, plant extracts and other ingredients. The purpose of the dietary supplement is to maintain health, strengthen immunity, improve physical and mental performance, as well as a reduction in the risk of developing certain diseases. It is important to note that dietary supplements are not medicines and are not intended for the treatment of diseases.

Key difference: Vitamins are certain, clearly defined substances with a known role in the body. Bades are a category of products that includes many different components, not all of which have proven effectiveness.

Legal status: Vitamins, as a rule, are regulated as food additives or drugs (depending on dosage and purpose). Bades are regulated as food products and are subjected to less strict control than medicines. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety as strictly as manufacturers of drugs.

II. Why do you need vitamins and dietary supplements?

Taking vitamins and dietary supplements is not always and not for everyone. It is important to understand when they are really necessary.

• Unstable nutrition: The modern diet is often far from ideal. A fast pace of life, an abundance of processed products and insufficient consumption of fresh vegetables and fruits can lead to a deficiency of the necessary vitamins and minerals.

• Certain stages of life: Pregnancy and breastfeeding, elderly age, periods of active growth in children and adolescents – all these are conditions when the need for certain vitamins and minerals increases.

• Power restrictions: Vegetarianism and veganism, diets with the exception of certain products (for example, gluten or lactose) may require additional intake of vitamins and minerals.

• Diseases and conditions: Some diseases (for example, diseases of the gastrointestinal tract) may disrupt the absorption of vitamins and minerals. In such cases, add -ons may be required.

• Increased physical activity: Athletes and people who lead an active lifestyle need more certain vitamins and minerals to maintain energy and recovery.

• Stress: Chronic stress can exhaust reserves of B vitamins and magnesium, which may require additional administration.

Important! Before you start taking any vitamins or dietary supplements, you need to consult a doctor. He will be able to evaluate your health status, identify possible deficits and choose the optimal dosage.

III. The main vitamins and their role in the body:

Knowing the role of each vitamin in the body will help you determine which additives you may need.

• Vitamin A (Retinol): It is necessary for the health of the eyes, skin and mucous membranes. Participates in the immune function and cell growth.

• Vitamin D (calciferol): It is important for the health of bones and teeth, as it contributes to the absorption of calcium and phosphorus. Strengthens the immune system and participates in the regulation of mood.

• Vitamin E (Tokoferol): Antioxidant, protects the cells from damage with free radicals. Participates in the immune function and skin health.

• Vitamin K (Phillokhinon): It is necessary for coagulation of blood and bone health.

• Vitamin C (ascorbic acid): The antioxidant, strengthens the immune system, is involved in the synthesis of collagen and the absorption of iron.

• B vitamins B:

  • B1 (TIAMIN): It is necessary for energy exchange and operation of the nervous system.
  • B2 (riboflavin): Participates in the energy exchange and health of the skin.
  • B3 (Niacin): It is necessary for energy exchange and operation of the nervous system.
  • B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.
  • B6 (Pyridoxin): E amino acids and the work of the nervous system are necessary for the metabolism.
  • B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins. It is important for the health of hair and nails.
  • B9 (folic acid): It is necessary for dividing cells and the formation of DNA. Especially important during pregnancy.
  • B12 (Cobalaamin): It is necessary for the formation of red blood cells and the work of the nervous system. Especially important for vegetarians and vegans.

IV. The main minerals and their role in the body:

In addition to vitamins, minerals play an important role in maintaining health.

• Calcium: It is necessary for the health of bones and teeth, is involved in muscle contraction, transmitting nerve impulses and blood coagulation.

• Magnesium: Participates in more than 300 enzymatic reactions in the body. It is important for the work of muscles, nervous system and heart.

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood.

• Zinc: Participates in immune function, wound healing and cell growth.

• Potassium: It is necessary to maintain normal blood pressure, muscle and nervous system.

• Iodine: It is necessary for the normal function of the thyroid gland, which regulates the metabolism.

• Selenium: The antioxidant strengthens the immune system and protects the thyroid gland.

V. Types of dietary supplements and their purpose:

The variety of dietary supplements in the market is huge. It is important to understand what types of dietary supplements exist and why they are intended.

• Vitamin-mineral complexes: Contain a combination of vitamins and minerals. Designed to replenish the deficiency of nutrients and maintain overall health.

• Antioxidants: Protect cells from damage to free radicals. These include vitamins C and E, selenium, coenzyme Q10 and other substances.

• Probiotics and prebiotics: Support intestinal health. Probiotics are living microorganisms that are useful for digestion. Prebiotics are dietary fibers that serve as food for probiotics.

• Omega-3 fatty acids: Important to the health of the heart, brain and eyes.

• Plant extracts: Self -obtained from plants and have various useful properties. These include echinacea extract (to strengthen immunity), ginkgo biloba extract (to improve memory) and others.

• Amino acids: Building blocks of proteins. It is necessary for the growth and restoration of fabrics.

• Glucosamine and chondroitin: Support the health of the joints.

• Food fibers: Improve digestion and help control the level of cholesterol in the blood.

VI. How to choose high -quality vitamins and dietary supplements:

The choice of high -quality vitamins and dietary supplements is the key to their effectiveness and safety.

• Study the composition: Carefully study the composition of the product. Make sure that it contains exactly the vitamins and minerals that you need, and in the right dosage. Pay attention to the presence of allergens and other undesirable ingredients.

• Check quality certificates: Look for products that have quality certificates from independent organizations such as NSF International, USP Verified or Consumerlab.com. These certificates confirm that the product was tested on compliance with the declared composition and the absence of harmful impurities.

• Choose famous brands: Give preference to products from famous and respected manufacturers. Such companies, as a rule, have more stringent quality control.

• Pay attention to the release form: Vitamins and minerals are available in various forms: tablets, capsules, chewing sweets, powders, liquids. Choose the form that is most convenient for you for receiving.

• Consider bioavailability: Bioavailability is the degree of assimilation of vitamins and minerals by the body. Some forms of vitamins and minerals are better absorbed than others. For example, chelat forms of minerals (for example, magnesium -lect or a zinc Helat) usually have higher bioavailability than oxides.

• Check the date of manufacture and expiration date: Make sure that the product is not expired.

• Read reviews: Read the reviews of other customers about the product. This will help you make an idea of ​​its effectiveness and quality.

• Do not chase at a low price: High -quality vitamins and dietary supplements cannot be too cheap. Low price may indicate low quality of ingredients or non -compliance with production standards.

• Remember the interaction with drugs: Some vitamins and dietary supplements can interact with medicines. If you take any medicine, be sure to consult a doctor before taking vitamins and dietary supplements.

VII. Dosage: how much to take vitamins and dietary supplements?

The correct dosage of vitamins and dietary supplements is the key to their effectiveness and safety.

• Follow the recommendations of a doctor or nutrition specialist: This is the most reliable way to determine the optimal dosage for you. The doctor will take into account your state of health, age, gender, lifestyle and other factors.

• Read the instructions carefully: Always carefully read the instructions for the use of the product. Follow these dosages and reception recommendations.

• Do not exceed the recommended dose: Exceeding the recommended dose of vitamins and dietary supplements can lead to undesirable side effects.

• Consider the upper permissible level of consumption: For each vitamin and mineral, there is an upper permissible level of consumption (UL). This is the maximum amount of a substance that can be safely consumed per day. Exceeding UL can be dangerous to health.

• Divide the reception several times: Some vitamins and minerals are better absorbed if you take them in small portions during the day.

• Consider the individual characteristics: The need for vitamins and minerals can vary depending on the individual characteristics of the body.

VIII. Side effects and contraindications:

Despite the fact that vitamins and dietary supplements are not medicines, they can still cause side effects and have contraindications.

• Allergic reactions: An allergy can occur to any component of dietary supplements or vitamin.

• Digestive disorders: Some vitamins and dietary supplements can cause nausea, vomiting, diarrhea or constipation.

• Interaction with drugs: Some vitamins and dietary supplements can interact with medicines by changing their effectiveness or increasing side effects.

• Overdose: Exceeding the recommended dose of vitamins and minerals can lead to toxic effects.

Contraindications:

• Individual intolerance: If you have an allergy to any component of dietary supplements or vitamin, you should avoid taking it.

• Pregnancy and breastfeeding: Some vitamins and dietary supplements are contraindicated during pregnancy and breastfeeding.

• Diseases: Some diseases may be a contraindication to the reception of certain vitamins and dietary supplements.

• Childhood: Some vitamins and dietary supplements are not intended for children.

IX. Vitamins and dietary supplements for specific population groups:

The need for vitamins and dietary supplements can vary depending on age, gender, lifestyle and health status.

• Children: Children need vitamins D, A, C and B vitamins for normal growth and development. It is important to remember that children cannot be given vitamins and dietary supplements without consulting a doctor.

• Teenagers: Teenagers need vitamins D, calcium, iron and zinc to maintain bone health, immunity and reproductive system.

• Pregnant women: Pregnant women need folic acid, iron, calcium and vitamin D for the health of the mother and child.

• Women’s nursing: Laying women need vitamins D, A, C, and B vitamins to maintain health and production of breast milk.

• Elderly people: Older people need vitamins D, B12, calcium and magnesium to maintain bone health, nervous system and muscle function.

• Vegetarians and vegans: Vitamin B12, iron, calcium, zinc and omega-3 fatty acids need to take vitamin and omega acids.

• Athletes: Athletes need vitamins of group B, vitamin D, vitamin C, magnesium, zinc and iron to maintain energy, restoration and immunity.

X. Myths and errors about vitamins and dietary supplements:

There are many myths and misconceptions about vitamins and dietary supplements. It is important to know the truth in order to make a conscious choice.

• Myth: Vitamins and dietary supplements are a panacea for all diseases.

  Is it true: Vitamins and dietary supplements are not medicines and cannot cure diseases. They can help maintain health and reduce the risk of developing certain diseases, but will not replace full treatment.

• Myth: The more vitamins, the better.

  Is it true: Exceeding the recommended dose of vitamins and minerals can be dangerous to health.

• Myth: If I eat healthy food, I do not need vitamins and dietary supplements.

  Is it true: Even with a balanced diet, a deficiency of certain vitamins and minerals may occur, especially in certain stages or in the presence of diseases.

• Myth: All dietary supplements are equally effective.

  Is it true: The effectiveness of dietary supplements depends on the quality of the ingredients, forms of release, dosage and individual characteristics of the body.

• Myth: Vitamins and dietary supplements have no side effects.

  Is it true: Vitamins and dietary supplements can cause side effects, especially if the recommended dose is exceeded or in the presence of individual intolerance.

XI. How to store vitamins and dietary supplements:

Proper storage of vitamins and dietary supplements is the key to their preservation and effectiveness.

• Keep in a cool, dry place: High temperature and humidity can lead to the destruction of vitamins and minerals.

• Protect from the light: Light can also destroy vitamins. Keep vitamins and dietary supplements in a dark place or in a package that protects from light.

• Store inaccessible places for children: An overdose of vitamins and dietary supplements can be dangerous for children.

• Do not store vitamins and dietary supplements in the bathroom: The bathroom is usually high humidity, which can lead to corruption of products.

• Follow the expiration date: Do not take vitamins and dietary supplements after expiration of the expiration date.

XII. Interaction with a doctor: When to seek consultation?

Consulting with a doctor before taking vitamins and dietary supplements is an important step towards ensuring your safety and the effectiveness of treatment.

• Before taking any new vitamins or dietary supplements: It is especially important to consult a doctor if you have any diseases, you take medicines or are pregnant.

• If you have any symptoms indicating a deficiency of vitamins or minerals: These include fatigue, weakness, pallor of the skin, hair loss, fragility of nails and others.

• If you take medicines: Some vitamins and dietary supplements can interact with medicines by changing their effectiveness or increasing side effects.

• If you are pregnant or breastfeeding: Some vitamins and dietary supplements are contraindicated during pregnancy and breastfeeding.

• If you have any diseases: Some diseases may be a contraindication to the reception of certain vitamins and dietary supplements.

The doctor can:

• Evaluate your health status and identify possible deficits of vitamins and minerals.
• Choose the optimal dosage of vitamins and dietary supplements for you.
• To warn about possible side effects and interaction with drugs.
• Make sure that taking vitamins and dietary supplements is safe for you.

Conclusion

The choice of vitamins and dietary supplements is a responsible step that requires knowledge and awareness. Remember the need to consult a doctor, carefully study the composition of the products, choose high -quality brands and do not exceed the recommended dose. Come to the issue consciously, and vitamins and dietary supplements will become your reliable assistants in maintaining health and well -being.