Bades: True and fiction. The opinion of experts.

Bades: True and fiction. The opinion of experts.

I. What are dietary supplements: definition and classification

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain the functional activity of organs and organism systems in the physiological boundaries. This definition is enshrined in the legislation of many countries, including the Russian Federation.

It is important to understand that dietary supplements are no medication. They are not intended for the treatment of diseases, but are used to maintain health, prevent diseases and fill the deficiency of the necessary substances. This is a key difference, which is often the cause of confusion and unreasonable expectations.

Classification of dietary supplements:

Bades are classified according to various signs, which helps to systematize them and better understand their purpose:

• By composition:

  • Nutricevtiki: Contain food substances (vitamins, minerals, amino acids, polyunsaturated fatty acids, etc.). Used to correct the chemical composition of food, replenish the deficiency of the necessary elements.
  • Parafarmetzetics: Contain substances close to drugs, but they are not. They have a soft, regulatory effect on the organs and systems of the body (plant extracts, beekeeping products, microorganisms, etc.). Used to prevent diseases, maintaining functional activity of organs.
  • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial intestinal microflora (prebiotics). They are used to normalize intestinal microflora, improve digestion, and increase immunity.

• By the form of release:

  • Tablets
  • Capsules
  • Powders
  • Liquid concentrates
  • Baors
  • Tea drinks

• By purpose:

  • Vitamin-mineral complexes
  • Dietary supplement to maintain immunity
  • Diet for improving digestion
  • Dietary supplement to maintain health of the cardiovascular system
  • Dietary supplement to improve the condition of the skin, hair and nails
  • Bad for athletes (proteins, amino acids, creatine)
  • Bad for weight loss

II. Bad regulation: Legislative framework and quality control

In most countries, including Russia, the turnover of dietary supplements is regulated by law, although not as strictly as the circulation of drugs. Basic regulatory documents determine the requirements for safety, composition, labeling and advertising of dietary supplements.

Russian legislation:

The main document regulating the turnover of dietary supplements in Russia is the technical regulation of the Customs Union TR TS 021/2011 “On the safety of food products”. Also important are the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulations.

Basic dietary supplements:

• Safety: Bades should be safe for human health. This means that they should not contain toxic substances, pathogenic microorganisms, radioactive elements and other harmful impurities in quantities exceeding established norms.
• Composition: The composition of the dietary supplement must correspond to the stated on the label. This means that the manufacturer should indicate all the ingredients that are part of the product in the order of decreasing their mass.
• Marking: The marking of dietary supplements should be clear, understandable and contain all the necessary information for the consumer, including the name of the product, composition, food value, recommendations for use, contraindications, shelf life, storage conditions and manufacturer data. It must be indicated that dietary supplements are not a drug.
• Registration: Before entering the sale, dietary supplements must undergo a state registration procedure. During the registration, the correspondence of the products with the established safety and quality requirements is checked.

Quality control:

Quality control of dietary supplements is carried out by various bodies, including:

• Rospootrebnadzor: Carries out state sanitary and epidemiological supervision of compliance with the requirements of legislation in the field of ensuring the sanitary and epidemiological well-being of the population.
• Federal Accreditation Service (Rosakkreditation): Credits certification bodies and testing laboratories that conduct research and issue conclusions about safety and quality of dietary supplements.

Despite the presence of a regulatory system, unscrupulous manufacturers are found on the market that produce poor -quality products or falsifications. Therefore, it is important to carefully choose dietary supplements and purchase them only in proven places.

III. Expert opinion: the benefits and risks of dietary supplement

Expert opinions regarding the benefits and risks of the use of dietary supplements vary. There are both supporters and opponents of using these products. It is important to consider various points of view and evaluate the information critically.

Supporters of dietary supplements claim that:

• Filling a deficiency of nutrients: A modern diet often does not provide the body with all the necessary vitamins, minerals and other biologically active substances. Bades can help replenish this deficit and maintain health.
• Prevention of diseases: Some dietary supplements have preventive properties and can reduce the risk of developing certain diseases, for example, cardiovascular diseases, osteoporosis and certain types of cancer.
• Maintaining the functional activity of organs and systems: Bades can help improve the work of various organs and systems of the body, for example, digestive, immune, nervous and cardiovascular.
• Improving overall well -being: The use of dietary supplements can help improve overall well -being, increase energy, reduce fatigue and improve mood.

Opponents of dietary supplements, on the contrary, indicate the following risks:

• Insufficient knowledge: The effectiveness and safety of many dietary supplements has not been proven during clinical research. Some substances can have unwanted side effects or interact with drugs.
• Unscrupulous manufacturers: In the market there are unscrupulous manufacturers who produce poor -quality products or falsifications. Such products may contain harmful impurities or not correspond to the declared composition.
• The risk of an overdose: Excessive use of dietary supplements can lead to an overdose of vitamins and minerals, which can be dangerous to health.
• Self -medication: The uncontrolled use of dietary supplements can lead to self -medication and miss the time for timely seeking a doctor with a serious illness.
• Excessed promises: Advertising of dietary supplements often contains high promises and is not true.

The opinion of doctors and nutritionists:

Most doctors and nutritionists adhere to a balanced position in relation to dietary supplements. They recognize that in some cases the use of dietary supplements can be useful, for example, to replenish the deficiency of vitamins and minerals with an unbalanced diet or in certain diseases. However, they emphasize that dietary supplements are not medicines and should not be used to treat serious diseases.

Doctors recommend approaching the choice and use of dietary supplements with caution, be sure to consult a doctor before the reception and purchase products only in proven places. It is important to remember that a healthy lifestyle, a balanced diet and regular physical exercises are the basis of health, and dietary supplements can only be an addition to them.

IV. Scientific research on the effectiveness of dietary supplements: overview of the evidence base

The evidence base of the effectiveness of dietary supplements is very heterogeneous. For some dietary supplements, there are convincing scientific evidence of their benefit, while for others – the data is limited or contradictory. It is important to critically evaluate the results of research and take into account their methodological features.

Vitamins and minerals:

The effectiveness of vitamins and minerals is well studied. The deficiency of these substances can lead to various diseases, and replenishment of the deficiency using dietary supplements can be useful. For example:

• Vitamin D: It is necessary for the health of bones and the immune system. Vitamin D deficiency is widespread, especially in the winter season. The intake of vitamin D in the form of dietary supplements can help strengthen the bones and increase immunity.
• Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found among vegetarians and elderly people. The intake of vitamin B12 in the form of dietary supplements can help prevent anemia and neurological problems.
• Folic acid: It is necessary for the normal development of the fetus during pregnancy. Reception of folic acid in the form of dietary supplements is recommended for all women planning pregnancy.
• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to anemia. The use of iron in the form of dietary supplements can help replenish iron deficiency and improve well -being.
• Calcium: It is necessary for the health of bones and teeth. Reception of calcium in the form of dietary supplements can help prevent osteoporosis, especially in women during menopause.

Plant extracts:

The effectiveness of plant extracts is studied less actively than the effectiveness of vitamins and minerals. However, for some plant extracts there are encouraging scientific data:

• Curcumin: It has anti -inflammatory and antioxidant properties. Studies show that curcumin can help reduce pain in arthritis, improve brain function and reduce the risk of developing certain types of cancer.
• St. John’s wort: It has antidepressant properties. Studies show that St. John’s wort can be effective in the treatment of mild and moderate depression. However, St. John’s wort can interact with some drugs, so before its use it is necessary to consult a doctor.
• Milk thistle: It has hepatoprotective properties and can help protect the liver from damage. Studies show that milk thistle can be useful in the treatment of liver diseases, such as hepatitis and cirrhosis.
• SOUTINATEA: It has immunostimulating properties and can help strengthen immunity and reduce the risk of colds.

Probiotics and prebiotics:

The effectiveness of probiotics and prebiotics in the normalization of intestinal microflora is well studied. Probiotics and prebiotics can help improve digestion, increase immunity and reduce the risk of developing certain diseases, such as diarrhea and inflammatory intestinal diseases.

Meta-analyzes and systematic reviews:

It is important to pay attention to meta-analyzes and systematic reviews that combine the results of several studies and allow you to get more reliable conclusions about the effectiveness of dietary supplements. However, even in these cases, it is necessary to take into account the methodological features of research and evaluate the quality of the evidence base.

V. How to choose the right dietary supplement: expert advice

The choice of dietary supplements is a responsible process that requires an attentive approach. To avoid disappointments and health risks, follow the following expert advice:

1. Consultation with a doctor: Before taking any dietary supplements, be sure to consult a doctor. The doctor will help to determine which dietary supplements you really need, given your state of health, lifestyle and diet. He will also be able to evaluate possible risks and contraindications.

2. Study of the composition: Learn the composition of the dietary supplement thoroughly. Make sure that there are no ingredients for which you are allergic or intolerance. Pay attention to the dosage of active substances.

3. The selection of the manufacturer: Give preference to dietary supplements from well -known and reliable manufacturers who have a good reputation and conduct quality control of their products. Look for information about the manufacturer on the Internet, read the reviews of other consumers.

4. Certificate check: Make sure that dietary supplement has a certificate of state registration (SGR). The presence of SGR means that the product has passed the safety verification and meets the established requirements.

5. Acquisition in proven places: Buy dietary supplements only in pharmacies or specialized stores that have a license to sell such goods. Avoid the purchase of dietary supplements on dubious sites or from individuals.

6. Marking rating: Carefully study the marking of Bad. The following information should be indicated on the label:

   • Product
   • Composition
   • Food value
   • Recommendations for use
   • Contraindications
   • Best before date
   • Storage conditions
   • Data on the manufacturer (name, address)
   • Certificate of state registration (SGR)
   • The warning that dietary supplement is not a drug.

7. Critical evaluation of advertising: Do not trust blindly advertising of dietary supplements. Advertising often contains high promises and is not true. Evaluate the information critically and consult a doctor.

8. Compliance with recommendations for use: Strictly follow the recommendations for the use specified on the Bad label. Do not exceed the recommended dosage.

9. Observation of the reaction of the body: Carefully observe your body’s reaction to dietary supplement. If any unwanted side effects appear, stop taking and consult a doctor.

10. Assessment of price and quality ratio: High price is not always high. Compare prices for similar dietary supplements from different manufacturers and evaluate the ratio of price and quality.

VI. Dietary supplements and medicines: interaction and possible risks

It is important to remember that dietary supplements can interact with drugs by changing their effectiveness or increasing side effects. Therefore, it is necessary to inform the doctor about all the dietary supplements that you take, especially if you take medications on an ongoing basis.

Examples of the interaction of dietary supplements and drugs:

• St. John’s wort: It can reduce the effectiveness of antidepressants, contraceptive tablets, anticoagulants (drugs that thin blood) and some other drugs.
• Vitamin K: It can reduce the effectiveness of anticoagulants.
• Grapefruit juice: It can strengthen or weaken the effect of many drugs, including antidepressants, statins (drugs that reduce cholesterol) and some antibiotics.
• Potassium: It can enhance the effect of some diuretics (diuretics).
• Iron: It can reduce the effectiveness of some antibiotics.

General recommendations:

• Tell the doctor about all the dietary supplements you accept.
• Do not take dietary supplements simultaneously with medicines if this is not recommended by a doctor.
• Follow the interval between dietary supplements and medicines, if necessary.
• Carefully read the instructions for drugs and dietary supplements to learn about possible interactions.

VII. Dietary supplements for different groups of the population: features of application

The use of dietary supplements should take into account the features of different groups of the population, such as age, gender, state of health and lifestyle.

Pregnant and lactating women:

Pregnant and lactating women need to be especially carefully approaching the choice of dietary supplements, since many substances can have a negative impact on the development of the fetus or health of the child. Before using any dietary supplements, it is necessary to consult a doctor.

It is usually recommended to take folic acid, vitamin D, iron and calcium under the supervision of a doctor.

Children:

Children are not recommended to give dietary supplements without consulting a doctor. The children’s body is more sensitive to the effects of various substances, and an overdose of vitamins and minerals can be dangerous to health.

Elderly people:

Older people often experience a deficiency of vitamins and minerals, so the intake of dietary supplements can be useful for maintaining health. However, it is necessary to take into account age -related changes in the body and possible interactions with drugs.

Athletes:

Athletes often use dietary supplements to increase endurance, improve recovery after training and increase muscle mass. However, it is necessary to choose dietary supplements with caution, as some of them may contain doping substances.

Vegetarians and vegans:

Vegetarians and vegans often experience a deficiency of vitamin B12, iron, calcium and other nutrients. Reception of dietary supplements can help replenish this deficit.

VIII. Badam alternatives: a healthy lifestyle and a balanced diet

It is important to understand that dietary supplements are not a replacement for a healthy lifestyle and a balanced diet. They can only be an addition to them.

A healthy lifestyle includes:

• Balanced nutrition: The use of various products rich in vitamins, minerals and other nutrients.
• Regular physical exercises: Physical activity helps to strengthen health, increase immunity and improve mood.
• Sufficient sleep: Sleep is necessary to restore the body and maintain the normal functioning of all organs and systems.
• Refusal of bad habits: Smoking and abuse of alcohol harm health.
• Stress management: Stress can negatively affect health. It is important to learn how to cope with stress using various methods such as meditation, yoga or nature walks.

Balanced nutrition:

A balanced diet should include:

• A variety of vegetables and fruits: They are rich in vitamins, minerals and antioxidants.
• Whole grain products: They contain a lot of fiber, which is necessary for the normal functioning of the intestines.
• Protein products: They are necessary for the construction and restoration of fabrics.
• Useful fats: They are necessary for the normal functioning of the brain and the cardiovascular system.

Instead of relying only on dietary supplements, try to adhere to a healthy lifestyle and a balanced diet. If you suspect a shortage of any nutrients, consult a doctor or a nutritionist who will help you draw up an individual food plan and determine which dietary supplements you really need.

IX. Bad fraud: how to recognize a fake and protect yourself

Falsification of dietary supplements is a serious problem that may pose a threat to consumer health. Fake dietary supplements may contain harmful impurities, do not correspond to the declared composition or be completely useless.

Signs of fake dietary supplement:

• Low price: Fake dietary supplements are often sold at a very low price to attract customers.
• Poor packaging: Packaging of a fake dietary supplement can be made of low -quality materials, have defects or not correspond to the original packaging.
• Errors in the marking: In the marking of a fake dietary supplement can be spelling errors, inaccuracies or lack of necessary information.
• Lack of certificate of state registration (SGR): A fake dietary supplement may not have a shed or have a fake SGR.
• Unusual smell or taste: A fake dietary supplement can have an unusual smell or taste that differs from the original product.
• Lack of effect: A fake dietary supplement may not have any effect, even if you accept it in accordance with the recommendations.

How to protect yourself from buying a fake dietary supplement:

• Buy dietary supplements only in pharmacies or specialized stores that have a license to sell such goods.
• Check the availability of state registration certificate (SGR).
• Carefully study the packaging and marking of dietary supplements.
• Do not buy dietary supplements at a too low price.
• Do not buy dietary supplements on dubious sites or from individuals.
• If doubt arises, contact a doctor or pharmacist.

X. Future Badov: development prospects and new technologies

The dietary supplement industry continues to develop, and in the future we can expect the emergence of new products and technologies.

Development prospects:

• Personalized nutrition: The development of genetics and other technologies allows you to create personalized dietary supplements, which take into account the individual characteristics of the body.
• Nanotechnology: Nanotechnologies can be used to improve the delivery of active substances to cells of the body.
• 3D printing: 3D printing can be used to create individual dietary supplements, taking into account the needs of each person.
• Strengthening quality control: Strengthening the quality control of dietary supplements from the state and consumers is expected.

New technologies:

• Genomic research: Genomic studies make it possible to identify genetic predispositions to various diseases and develop dietary supplements that can help prevent their development.
• Metabolon research: Metabolular studies allow us to study metabolic processes in the body and develop dietary supplements that can improve metabolism and increase energy.
• Artificial intelligence: Artificial intelligence can be used to analyze data and develop new dietary supplements.

In general, the future of dietary supplements seems promising, but it is important to approach their choice and use with caution, given the scientific data and recommendations of doctors.

XI. Bades and placebo: Psychological aspect of efficiency

The placebo effect plays a significant role in the perception of the effectiveness of dietary supplements. A placebo is an inert substance or a procedure that does not have a real pharmacological effect, but can cause a positive effect due to psychological effects.

How the placebo effect works:

The placebo effect is associated with human expectations. If a person believes that dietary supplements will help him, then he can feel an improvement in well -being, even if dietary supplements do not contain active substances.

Factors affecting the placebo effect:

• Faith in the effectiveness of dietary supplement: The more a person believes in the effectiveness of dietary supplements, the stronger the placebo effect will be.
• Attachment or pharmacist: If a doctor or pharmacist convincingly recommends dietary supplements, then this can enhance the placebo effect.
• Appearance of dietary supplements: The appearance of the dietary supplement (color, shape, packaging) can affect the placebo effect.
• Bad: More expensive dietary supplements are often perceived as more effective, which can enhance the placebo effect.

How to distinguish the effect of dietary supplements from the placebo effect:

In order to distinguish the effect of dietary supplements from the placebo effect, it is necessary to conduct clinical studies in which the results of the intake of Bad and placebo are compared. In the course of such studies, patients are divided into two groups: one group receives dietary supplements, and the other – a placebo. Neither patients nor doctors know who receives dietary supplements, and who is a placebo (double blind method). If the group that received dietary supplements shows significantly better results than the group that received a placebo, then this indicates the effectiveness of the dietary supplement.

The effect of the placebo effect on the perception of dietary supplements:

The placebo effect can have a significant impact on the perception of dietary supplements. Many people who take dietary supplement can experience health improvement due to the placebo effect, even if dietary supplements do not have a real pharmacological effect. Therefore, it is important to critically evaluate the results of the intake of dietary supplements and take into account the possible role of the placebo effect.

XII. Bad in sports: improving performance or health risk?

Bades are widely used in sports to increase effectiveness, improve recovery after training and building muscle mass. However, the use of dietary supplements in sports is associated with certain health risks.

Popular dietary supplements in sports:

• Proteins: Used to increase muscle mass.
• Amino acids: Used to improve recovery after training and extension of muscle mass.
• Creatine: Used to increase strength and endurance.
• BCAA (amino acids with an extensive chain): They are used to improve recovery after training and reduce muscle fatigue.
• Glutamine: Used to strengthen immunity and improve recovery after training.
• L-Carnitin: Used to burn fat and increase energy.
• Vitamins and minerals: Used to maintain health and improve sports results.

The risks of the use of dietary supplements in sports:

• Doping substances: Some dietary supplements may contain doping substances that are prohibited in sports.
• Poor product: There are low -quality dietary supplements on the market that may contain harmful impurities or not correspond to the declared composition.
• Overdose: Excessive use of dietary supplements can lead to an overdose of vitamins and minerals, which can be dangerous to health.
• Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing side effects.
• Insufficient knowledge: The effectiveness and safety of many dietary supplements has not been proven during clinical research.

Recommendations for athletes:

• Consult a doctor or sports nutritionist before taking any dietary supplements.
• Choose dietary supplements from famous and reliable manufacturers who have a good reputation and conduct quality control of their products.
• Make sure the dietary supplement contains doping substances.
• Strictly follow the recommendations for the use specified on the Bad label.
• Carefully observe your body’s reaction to dietary supplement. If any unwanted side effects appear, stop taking and consult a doctor.
• Do not rely only on dietary supplements. A healthy lifestyle, a balanced diet and regular training are the basis for success in sports.

XIII. Dietary diets for weight loss: myths and reality

Dietary supplements for weight loss are very popular, but their effectiveness is often exaggerated. Many dietary supplements for weight loss promise a quick and easy way to lose weight without a diet and physical exercises. However, most of them do not have proven effectiveness and can be dangerous to health.

Popular dietary supplements for weight loss:

• Fathers: Contain substances that supposedly accelerate metabolism and burn fat.
• Carbohydrate blockers: Contain substances that supposedly block the absorption of carbohydrates in the intestines.
• Fat blockers: Contain substances that supposedly block the absorption of fats in the intestines.
• Suppliers of appetite: Contain substances that supposedly reduce appetite.
• Diuretics and laxatives: They are used to remove excess fluid from the body and cleanse the intestines.

The risks of using dietary supplements for weight loss:

• Inefficiency: Many dietary supplements for weight loss do not have proven effectiveness and do not help lose weight.
• Side effects: Some dietary supplements for weight loss can cause side effects, such as a rapid heartbeat, an increase in blood pressure, insomnia, anxiety, diarrhea and constipation.
• Interaction with drugs: Dietary dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects.
• Development of dependence: Some dietary supplements can cause psychological dependence.
• Violation of metabolism: Long -term use of dietary supplements for weight loss can lead to metabolic disorders and the development of serious diseases.

Recommendations for those who want to lose weight:

• Contact a doctor or a nutritionist. A doctor or nutritionist will help you draw up an individual nutrition and training plan that will meet your needs and characteristics of the body.
• Adhere to a healthy lifestyle. A healthy lifestyle includes a balanced diet, regular physical exercises, a sufficient sleep and a rejection of bad habits.
• Do not rely on dietary supplements for weight loss. Dietary dietary supplements are not a magical remedy that will help you lose weight without effort. They can be useful as an addition to a healthy lifestyle, but should not be its replacement.
• If you still decide to take dietary supplements for weight loss, choose products from famous and reliable manufacturers, consult a doctor and read the instructions carefully.

XIV. Bad for beauty: Improving the condition of the skin, hair and nails

Bades for beauty are popular among those who want to improve the condition of the skin, hair and nails. However, the effectiveness of many dietary supplements for beauty has not been proven.

Popular dietary supplements for beauty:

• Collagen: Used to improve the elasticity and elasticity of the skin.
• Hyaluronic acid: Used to moisturize the skin.
• Vitamin E: Used to protect the skin from free radicals.
• Vitamin C: Used to synthesize collagen and protect the skin from free radicals.
• Biotin: Used to strengthen hair and nails.
• Zinc: Used to improve the condition of the skin, hair and nails.
• Omega-3 fatty acids: Used to moisturize the skin and improve hair condition.

What do experts say?

Experts regarding the effectiveness of dietary supplements for beauty vary. Some experts believe that dietary supplements can be useful to improve the condition of the skin, hair and nails, especially with a deficiency of certain nutrients. Other experts believe that the effectiveness of dietary supplements for beauty has not been proven and that healthy diet and proper skin, hair and nail care are more important factors.

Recommendations for those who want to improve the condition of the skin, hair and nails:

• Contact a doctor or a dermatologist. A doctor or a dermatologist will help you determine the cause of skin, hair and nail problems and prescribe suitable treatment.
• Adhere to a healthy lifestyle. A healthy lifestyle includes a balanced diet, sufficient sleep, rejection of bad habits and protect the skin from sunlight.
• Use high -quality cosmetics. Choose cosmetics that correspond to your skin type and do not contain harmful ingredients.
• If you still decide to take dietary supplements for beauty, choose products from famous and reliable manufacturers, consult a doctor and read the instructions carefully.
• Do not wait for instant results. The effect of taking dietary supplements for beauty may not be noticeable immediately.

XV. A critical view of the advertising of dietary supplements: how not to become a victim of marketing

Advertising of dietary supplements often contains high promises and uses various marketing techniques to attract customers. It is important to critically evaluate the ads of dietary supplements and not become a victim of marketing.

Typical marketing techniques in dietary supplements:

• Excessed promises: Advertising often promises quick and easy results, such as getting rid of diseases, weight loss without effort or instant rejuvenation.
• Using authoritative sources: Advertising often refers to scientific research, doctors or celebrities in order to increase confidence in the product. However, often these links are