Health dietary supplements: what to buy and why

Health dietary supplements: what to buy and why

Chapter 1: Understanding of dietary supplements – definition, classification and legislation

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct consumption with food or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes. Unlike drugs, dietary supplements are not intended for the treatment, diagnosis or prevention of diseases. They serve to maintain health, increase the adaptive capabilities of the body and reduce the risk of developing some pathological conditions.

1.1 Definition and key differences from drugs

The key difference between dietary supplements and drugs is to prescribe them and regulatory status. Medicines are held strict clinical trials to confirm effectiveness and safety in the treatment of specific diseases. Their production and distribution are regulated by healthcare authorities. Bades, on the contrary, do not pass such large -scale clinical trials and are regulated as food products. Their manufacturers should not prove their effectiveness in the treatment of diseases, but only safety. This does not mean that dietary supplements are not effective, simply their effectiveness is evaluated and confirmed by other methods, often on the basis of scientific data on the components that make up the additive. Bades may contain vitamins, minerals, amino acids, grass, probiotics, prebiotics and other biologically active substances.

1.2 Classification of dietary supplements: a variety of species and forms

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

• By composition:

  • Vitamin-mineral complexes: Contain combinations of vitamins and minerals necessary to maintain the normal functioning of the body.
  • Plant dietary supplements: They consist of extracts of herbs, plants and other natural components with certain useful properties.
  • Amino acid complexes: They contain amino acids that are construction blocks of proteins and are necessary for various physiological processes.
  • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial bacteria in the intestines (prebiotics).
  • Omega-3 dietary supplements: Contain omega-3 fatty acids that are important for the health of the heart, brain and joints.
  • Enzymes (enzymes): They contain enzymes that help digest food and absorb nutrients.
  • Bad for special purposes: Aimed at solving specific problems, such as sleep improvement, weight loss or improving immunity.

• By the form of release:

  • Tablets and capsules: A convenient and common form that allows you to accurately dose dietary supplements.
  • Powders: It can be dissolved in water or added to food.
  • Liquids (syrups, drops): It is easy to dose and conveniently accept, especially for children.
  • Chewing tablets and loafers: A pleasant taste and convenience of reception.
  • Bars and other foods enriched with dietary supplements: A convenient way to get the necessary nutrients along with food.

• For the purpose:

  • For immunity: Contain vitamin C, vitamin D, zinc, selenium and other substances that support the immune system.
  • For the cardiovascular system: Contain omega-3 fatty acids, Q10 coenzyme, group B vitamins and other substances useful for the heart and blood vessels.
  • For digestion: Contain probiotics, prebiotics, enzymes and other substances that improve digestion.
  • For joint health: Contain glucosamine, chondroitin, collagen and other substances that support the health of cartilage.
  • For the nervous system: Contain vitamins of group B, magnesium, glycine and other substances that improve the functioning of the nervous system.
  • For the beauty 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: They contain creatine, caffeine, ginseng and other substances that increase energy and endurance.

1.3 Legislative regulation of dietary supplements in Russia and the world

The legislative regulation of dietary supplements in Russia and other countries is significantly different from the regulation of drugs. In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. Dad manufacturers are required to provide information about the composition, properties and methods of applying the additive, as well as confirm its safety. Registration of dietary supplements is carried out in the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).

In other countries such as the United States, dietary supplements are regulated as food products in accordance with Dietary Supplement Health and Education Act (DSHEA). In Europe, dietary supplements are regulated at the level of individual member countries of the European Union, but there are general rules regarding the safety and labeling of food products.

It is important to note that the regulatory requirements for dietary supplements may differ in different countries, so when buying dietary supplements abroad, local laws and rules must be taken into account.

Chapter 2: Fundamentals of the correct choice of dietary supplements

The choice of dietary supplement is a responsible process that requires a conscious approach and accounting for the individual needs of the body. The wrong choice of dietary supplements can not only not bring benefits, but also harm health.

2.1 Consultation with a doctor: necessity and advantages

Before taking any dietary supplements, it is recommended to consult a doctor. The doctor will be able to assess the state of your health, identify possible deficits of nutrients and choose the most suitable dietary supplements taking into account your individual needs and contraindications. Consultation with a doctor is especially important for people with chronic diseases, pregnant and lactating women, as well as for children and the elderly. The doctor will also help determine the optimal dosage of dietary supplements and the duration of the reception course. In addition, the doctor will be able to warn about the possible interactions of dietary supplements with the drugs that you take.

2.2 Study of the composition: what to look and what to avoid

When choosing a dietary supplement, you must carefully study its composition. Pay attention to the following factors:

• Active ingredients: Make sure that dietary supplement contains those substances that you really need. Study scientific data on these substances and their effectiveness.
• Dosage: Make sure that the dosage of active ingredients complies with the recommended norms and your individual needs.
• Excipients: Pay attention to the presence of excipients, such as dyes, flavors, preservatives and fillers. Avoid dietary supplements with a large number of artificial additives.
• Allergens: If you are allergic, make sure that dietary supplements do not contain allergens, such as gluten, lactose, soy, nuts and others.
• Availability of quality certificates: Pay attention to the availability of quality certificates confirming that the dietary supplement meets the established standards.

Avoid dietary supplements containing the following ingredients:

• Unknown or suspicious substances: Do not buy dietary supplements whose composition is incomprehensible or contains substances that you have never heard of.
• Forbidden substances: Make sure that dietary supplement does not contain prohibited substances, such as hormones, stimulants or other components that can be dangerous to health.
• Exaggerated promises: Be careful with dietary supplements whose manufacturers promise instant cure for diseases or incredible results.

2.3 Producer’s choice: reputation and certification

Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Study reviews about the manufacturer and its products on the Internet. Pay attention to the availability of quality certificates such as GMP (good manafacturging practice), ISO (International Organization for Standardization) and others. Quality certificates confirm that the manufacturer complies with the established standards of production and quality control. It is preferable to choose dietary supplements made by companies that conduct their own research and development, and also publish the results of their research in scientific journals.

2.4 Form of release: convenience and bioavailability

The choice of the form of producing dietary supplements depends on your preferences and convenience of admission. Tablets and capsules are the most common and convenient forms of release. Powers can be dissolved in water or added to food. Liquid forms (syrups, drops) are easy to dose and conveniently taken, especially for children. Chewing pills and pastops are a pleasant and convenient way to receive dietary supplements.

Some forms of producing dietary supplements can have higher bioavailability, that is, it is better to be absorbed by the body. For example, liposomal forms of vitamins and minerals have increased bioavailability. However, it is worth considering that higher bioavailability does not always mean greater efficiency, since the effectiveness of dietary supplements depends on many factors, including dosage, composition and individual characteristics of the body.

2.5 Price and quality: optimal ratio

The price of dietary supplements is not always an indicator of its quality. Dear dietary supplements are not necessarily better. When choosing a dietary supplement, you need to look for an optimal ratio of price and quality. Compare prices for similar dietary supplements from different manufacturers. Pay attention to the composition, dosage and availability of quality certificates. Do not save on health, but it makes no sense to overpay for the brand. Sometimes cheaper dietary supplements can be no less effective than expensive ones.

Chapter 3: Review of popular dietary supplements and their use

The dietary supplement market offers a wide range of products aimed at solving various health problems. Consider the most popular dietary supplements and their use.

3.1 Vitamins and minerals: Health Fundamentals

Vitamins and minerals are indispensable nutrients necessary for the normal functioning of the body. The deficiency of vitamins and minerals can lead to various diseases and a deterioration in the general state of health.

• Vitamin D: It is important for the health of bones, immunity and nervous system. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. It is recommended to take vitamin D for preventive purposes, especially in the winter season.
• Vitamin C: A powerful antioxidant necessary for immunity, skin health and blood vessels. Vitamin C helps to fight infections and strengthens the immune system.
• B vitamins B: It is necessary for energy exchange, health of the nervous system and blood formation. B vitamins help to reduce stress and improve mood.
• Calcium: It is important for the health of bones and teeth. Calcium is necessary to maintain normal bone density and prevent osteoporosis.
• Magnesium: Participates in many biochemical processes in the body, necessary for the health of the nervous system, muscles and heart. Magnesium helps reduce stress and improve sleep.
• Zinc: It is important for immunity, skin health and wound healing. Zinc helps to fight infections and strengthens the immune system.
• Selenium: The antioxidant necessary for the immunity and health of the thyroid gland. Selenium helps to protect the cells from damage and maintain the function of the thyroid gland.

3.2 omega-3 fatty acids: benefits for the heart and brain

Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and joints. Omega-3 fatty acids help reduce blood cholesterol, improve brain function and reduce inflammation in the joints. The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, herring) and linseed oil. It is recommended to take dietary supplements with omega-3 with fatty acids who do not consume enough fat fish.

3.3 probiotics and prebiotics: intestinal health

Probiotics are living microorganisms that are healthy intestines. Probiotics help restore the balance of intestinal microflora, improve digestion and strengthen the immune system. Prebiotics are substances that stimulate the growth of beneficial bacteria in the intestines. Probiotics and prebiotics are often used together to improve intestinal health. Bades with probiotics and prebiotics are recommended for dysbiosis, after taking antibiotics and with digestive problems.

3.4 Plant dietary supplements: nature force

Plant dietary supplements contain extracts of herbs, plants and other natural components with certain useful properties. Plant dietary supplements are used to maintain health, increase the adaptive capabilities of the body and reduce the risk of developing certain pathological conditions.

• SOUTINATEA: Increases immunity and helps to fight infections.
• Ginseng: Increases energy and endurance, improves concentration.
• Valerian: Soothes the nervous system and improves sleep.
• Milk thistle: Supports liver health.
• Turmeric: It has anti -inflammatory and antioxidant properties.
• Green tea: Antioxidant improves metabolism and helps to reduce weight.

3.5 dietary supplements for joints: Support for cartilage

Dietary dietary supplements contain glucosamine, chondroitin, collagen and other substances that support the health of cartilage. These dietary supplements help reduce pain and inflammation in the joints, improve their mobility and slow down the progression of degenerative joint diseases, such as osteoarthrosis. It is recommended that people with joint diseases, as well as athletes and people involved in heavy physical labor.

3.6 dietary supplements for the nervous system: Calm and concentration

Dietary supplements for the nervous system contain B vitamins, magnesium, glycine and other substances that improve the functioning of the nervous system. These dietary supplements help reduce stress, improve mood, sleep and concentration. It is recommended to take dietary supplements for the nervous system subject to stress suffering from insomnia or depression.

3.7 dietary supplements for beauty: skin, hair and nails

Bades for beauty contain vitamins A, E, C, BITIN, Zinc, Selenium and other substances necessary for the health of the skin, hair and nails. These dietary supplements help improve the condition of the skin, make the hair shiny and strong, and the nails are healthy and durable. Bad for beauty is recommended to be taken by people suffering from skin problems, hair or nails.

Chapter 4: Rules for receiving dietary supplements and possible side effects

The correct reception of dietary supplements is the key to their effectiveness and safety. It is necessary to follow the recommendations for the dosage, time of admission and duration of the course. It is also necessary to take into account possible side effects and contraindications.

4.1 Dosage and reception time: compliance with recommendations

The dosage of dietary supplements must comply with the recommendations of the manufacturer or doctor. Do not exceed the recommended dosage, as this can lead to side effects. Bad reception time also matters. Some dietary supplements are best taken during food, others are on an empty stomach. Follow the recommendations of the manufacturer or doctor regarding the dietary time for the dietary supplement.

4.2 Duration of course: Do not abuse

The duration of the bad reception course must comply with the recommendations of the manufacturer or doctor. Do not take dietary supplements continuously for a long time, as this can lead to addiction or side effects. Take breaks between dietary supplements.

4.3 Interaction with drugs: Be careful

Bades can interact with the drugs that you take. Before taking the Bad, it is necessary to inform the doctor about all the medicines that you take. Some dietary supplements can enhance or weaken the effect of drugs, as well as cause side effects.

4.4 possible side effects and contraindications

Like any other substances, dietary supplements can cause side effects. The most common side effects of dietary supplements include:

• Digestive disorders: Nausea, vomiting, diarrhea, constipation.
• Allergic reactions: Raw, itching, urticaria, Quincke’s edema.
• Headache:
• Dizziness:
• Insomnia:

In rare cases, dietary supplements can cause more serious side effects, such as liver or kidney damage.

Before the reception of dietary supplements, it is necessary to familiarize yourself with contraindications. Do not accept dietary supplements if you have contraindications for their use. Contraindications to the reception of dietary supplements may include:

• Allergy for components component:
• Chronic diseases: Diseases of the liver, kidneys, heart and others.
• Pregnancy and breastfeeding:
• Childhood:

4.5 Signs of poor -quality dietary supplement and what to do

Signs of low -quality dietary supplement may include:

• The inconsistency of the composition of the declared:
• Unpleasant odor or taste:
• Changing color or consistency:
• Lack of marking or information about the manufacturer:

If you suspect that you have purchased poor -quality dietary supplement, do not accept it. Replace your purchase in Rospotrebnadzor.

Chapter 5: Current Trends and Prospects for the Development of the Basy Market

The dietary supplement market is constantly developing and offers new products and solutions to maintain health. Modern trends include:

5.1 Personalized approach to the choice of dietary supplements

A personalized approach to the choice of dietary supplements involves taking into account the individual needs of the body, genetic characteristics, lifestyle and health status. In the future, the development of methods of genetic testing and analysis of microbioma is expected, which will allow you to select dietary supplements taking into account the individual characteristics of each person.

5.2 Development of innovative forms of release

New forms of prolonged dietary supplement are developed, such as liposomal forms, nanoparticles and microcapsules, which have increased bioavailability and improved delivery of active ingredients to the body cells.

5.3 Integration of dietary supplements into functional nutrition

Bades are increasingly integrated into functional nutrition, which is aimed at improving health and preventing diseases. Functional nutrition includes products enriched with vitamins, minerals, probiotics, prebiotics and other useful substances.

5.4 Using artificial intelligence to analyze data and develop new dietary supplements

Artificial intelligence is used to analyze large data on the composition of dietary supplements, their effectiveness and safety. This allows you to develop new dietary supplements with improved properties and predict their effectiveness for different population groups.

5.5 Improving transparency and quality control

Transparency and quality control in the dietary supplement market increases. New standards and requirements for the production, labeling and distribution of dietary supplements are introduced. The monitoring of compliance with these requirements by state bodies is intensified.

Instead of conclusion:

This article has provided extensive information about dietary supplements, their classification, the rules for choosing, application and possible side effects. Remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. Before taking any dietary supplements, it is recommended to consult a doctor. Be attentive to your health and choose dietary supplements consciously.