Myths and really about dietary supplements: what you need to know before buying

Part 1: We understand the definitions and classifications

1.1 What is dietary supplements? Definition and regulatory framework

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as maintaining normal or restoration of impaired body functions. This definition is clearly outlined by regulatory legal acts, in particular, in the Russian Federation by the Federal Law “On the quality and safety of food products” and sanitary and epidemiological rules and regulations (SanPiN).

It is important to understand that dietary supplements are no medication. They are not intended for the treatment of diseases, the prevention of diseases in a medical sense, or diagnosis. Their goal is to supplement the diet, compensate for the deficiency of certain substances, and help maintain health.

Unlike drugs, dietary supplements do not go through strict clinical trials confirming their effectiveness and safety in the treatment of specific diseases. Dad manufacturers are required to confirm the safety of their products, but the requirements for evidence of effectiveness are significantly lower than for drugs.

1.2 Classification of dietary supplements: diversity and principles of division

Bades are classified according to various signs:

• By composition:
  • Nutricevtiki: The deficiency of basic dietary supplements – vitamins, minerals, amino acids, fatty acids, and dietary fiber is replenished. For example, vitamin D, omega-3 fatty acids, calcium.
  • Parafarmetzetics: They have a regulatory effect on certain organs and systems of the body, contribute to the normalization of their functions. Often contain plant extracts, antioxidants, probiotics. Examples: Echinacea extract for immunity, milk thistle for the liver, probiotics for the intestines.
  • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial microflora in the intestines (prebiotics). Used to maintain the health of the digestive system.
• By the form of release: Tablets, capsules, powders, solutions, syrups, bars, drinks, etc. The form of release affects the convenience of administration and the speed of assimilation.
• By origin:
  • Plant dietary supplements: Contain extracts, powders, infusions of medicinal plants.
  • Animal dietary supplements: They contain components of animal origin, for example, chondroitin, glucosamine, collagen.
  • Mineral dietary supplements: Contain minerals in the form of salts or complexes.
  • Synthetic dietary supplements: Contain substances obtained by chemical synthesis, for example, some vitamins.
  • Microorganism -based dietary supplements: Probiotics and fermentation products.
• For the purpose:
  • To strengthen immunity: Vitamin C, zinc, echinacea.
  • To maintain heart health: Omega-3, Coenzim Q10.
  • To improve digestion: Probiotics, prebiotics, enzymes.
  • For joint health: Chondroitin, glucosamine, collagen.
  • For the beauty of the skin, hair and nails: Vitamins of group B, biotin, collagen.
  • To increase energy and endurance: Caffeine, guarana, ginseng.

1.3 differences in dietary supplements and medicines and food products

The key difference between dietary supplements and drugs is their appointment. Medicines are intended for the treatment, prevention and diagnosis of diseases. Bades are designed to supplement the diet and maintain health.

Unlike drugs, dietary supplements do not require Evidence of clinical efficiency in the treatment of specific diseases. Manufacturers should prove the safety of their products, but the requirements for evidence of effectiveness are much less strict.

Dietary supplements differ from ordinary foods concentration of biologically active substances. They contain higher concentrations of vitamins, minerals, plant extracts and other biologically active substances than conventional foods. In addition, dietary supplements are often presented in a convenient form for admission, for example, in the form of tablets or capsules.

1.4 myths about dietary supplements: common misconceptions and their exposure

• Myth No. 1: Bada is medicine. As already mentioned, this is not so. Bades are not intended for the treatment of diseases.
• Myth No. 2: Dietary supplements are absolutely safe, as they are natural. “Natural” does not always mean “safe”. Some plant extracts can cause side effects or interact with drugs. It is important to study the composition and possible contraindications.
• Myth No. 3: Dietary supplements are always effective. The effectiveness of dietary supplements depends on many factors, including individual characteristics of the body, dosage, product quality and lifestyle. Do not expect a miracle from dietary supplements.
• Myth No. 4: The more dietary supplements I accept, the better for my health. An excess of some vitamins and minerals can be harmful to health. It is important to follow the recommended dosages and consult a doctor.
• Myth No. 5: Dietary supplements can replace good nutrition. Bades are additives to the diet, not its replacement. The basis of a healthy lifestyle should be a full and balanced diet.
• Myth No. 6: All dietary supplements are equally good. The quality of dietary supplements can vary greatly depending on the manufacturer, the raw materials and production technologies. It is important to choose products of proven brands.

Part 2: Study the composition and select correctly

2.1 Reading the label: what to pay attention to

When choosing a dietary supplement, you need to carefully study the information on the label. Pay attention to the following points:

• Composition: The list of ingredients should be complete and understandable. Check the presence of the ingredients that you need, and the absence of ingredients for which you are allergic or intolerance.
• Dosage: Make sure that the dosage corresponds to your needs and does not exceed the recommended norms. Pay attention to the amount of active substance in one portion.
• Recommendations for use: Follow the instructions on the application specified on the label. Do not exceed the recommended dosage.
• Contraindications: Make sure that you have no contraindications to receive this dietary supplement. Consult a doctor if you have any doubts.
• Best before date: Do not use dietary supplement after expiration of the expiration date.
• Information about the manufacturer: Preference should be given to products of well -known and trusted manufacturers who value their reputation. Look for reviews about the manufacturer on the Internet.
• Availability of certificates: In Russia, dietary supplements must be registered and have a certificate of state registration (SGR). The presence of SGR confirms that the product has passed the safety verification.
• Storage conditions: Follow the storage conditions indicated on the label to maintain the quality of the product.

2.2 The main ingredients of dietary supplements: vitamins, minerals, herbs, amino acids and others

• Vitamins: Organic compounds necessary for the normal life of the body. Vitamins are involved in many biochemical processes, support immunity, regulate metabolism. The most common vitamins in dietary supplements: vitamin D, vitamin C, B vitamins, vitamin E, vitamin A.
• Minerals: The inorganic substances necessary for the construction of bones, teeth, tissues, as well as to regulate many physiological processes. The most common minerals in dietary supplements: calcium, magnesium, iron, zinc, selenium.
• Herbs: Plant extracts with various useful properties. They are used to maintain immunity, improve digestion, relieve stress, normalize sleep and other goals. The most common herbs in dietary supplements: echinacea, ginseng, chamomile, valerian, milk thistle.
• Amino acids: Building blocks of proteins. Some amino acids are indispensable, that is, the body cannot synthesize them independently and should receive them from food or additives. The most common amino acids in dietary supplements: BCAA (leucine, isolacin, valin), glutamine, creatine, arginine.
• Omega-3 fatty acids: Polyunsaturated fatty acids necessary for the health of the heart, brain, eyes and joints. Contained in fish oil, linseed oil, chia seeds.
• Probiotics and prebiotics: Living microorganisms (probiotics) and substances that stimulate the growth of beneficial microflora in the intestines (prebiotics). Used to maintain the health of the digestive system.
• Antioxidants: Substances that protect the body cells from damage by free radicals. Contained in vitamins C and E, Selena, Coenzyme Q10, Resveratrol and other substances.
• Enzymes: Biological catalysts that accelerate chemical reactions in the body. Used to improve digestion.

2.3 Forms of the release of dietary supplements: tablets, capsules, powders, liquids – what to choose?

The choice of a dietary supplement release form depends on your personal preferences and characteristics of the body.

• Tablets: Convenient in use, easily dosed. May contain various fillers and binders. Some tablets can be difficult to swallow.
• Capsules: Contain active substances in gelatin or plant membrane. Easily swallow, are well absorbed. It can be more expensive than tablets.
• Powders: Dissolve in water or juice. Convenient for people who experience difficulties with swallowing tablets or capsules. They may have a specific taste.
• Liquids (solutions, syrups): They are quickly absorbed. Convenient for children and the elderly. May contain sugar or other sweeteners.
• Bars and drinks: Convenient for snack or use on the road. Sugar and other ingredients may contain added.

2.4 Interaction of dietary supplements with drugs: possible risks

Some dietary supplements can interact with drugs, enhancing or weakening their effect, or causing side effects. Before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.

Examples of interactions:

• Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
• St. John’s wort: It can reduce the effectiveness of many drugs, including antidepressants, contraceptive tablets and immunosuppressants.
• Grapefruit juice: It can strengthen or weaken the effect of many drugs.
• Garlic, ginger, ginkgo biloba: They can increase the risk of bleeding when taking anticoagulants.

2.5 allergic reactions and side effects: how to recognize and what to do

Bades can cause allergic reactions or side effects in some people. Symptoms of an allergic reaction may include leather rash, itching, urticaria, facial swelling, lips, tongue or throat, shortness of breath. Side effects may include stomach disorder, nausea, vomiting, diarrhea, headache, dizziness.

If any undesirable symptoms appear after taking the dietary supplement, it is necessary to stop taking it and consult a doctor.

Part 3: Bad for various population groups and goals

3.1 dietary supplements for children: Features and recommendations

Bad for children should be especially carefully selected and accepted only on the recommendation of a doctor. Some dietary supplements can be contraindicated in children.

The main dietary supplements that can be recommended to children:

• Vitamin D: It is necessary for the health of bones and teeth. It is especially important for children living in regions with a lack of sunlight.
• Omega-3 fatty acids: Necessary for the development of the brain and nervous system.
• Probiotics: It can be useful for maintaining the health of the digestive system, especially after taking antibiotics.

It is important to choose dietary supplements specially designed for children, taking into account their age and needs. Do not exceed the recommended dosage.

3.2 dietary supplements for pregnant and nursing women: important nuances

Pregnant and lactating women need to be especially carefully monitoring their diet and, if necessary, take dietary supplements on the recommendation of a doctor. Some dietary supplements can be contraindicated during pregnancy and breastfeeding.

The main dietary supplements that can be recommended by pregnant and nursing women:

• Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
• Iron: It is necessary to prevent anemia.
• Calcium: It is necessary for the health of the bones and teeth of the mother and the child.
• Vitamin D: It is necessary for the health of bones and immunity.
• Omega-3 fatty acids: Necessary for the development of the brain and nervous system of the child.

It is important to choose dietary supplements specially designed for pregnant women and nursing women, taking into account their needs. Do not exceed the recommended dosage.

3.3 dietary supplements for older people: maintaining health and activity

Older people often experience a deficiency of vitamins and minerals, and also need to support the health of various organs and systems. Bades can help replenish the deficiency of nutrients and maintain health in old age.

The main dietary supplements that can be recommended to older people:

• Vitamin D: It is necessary for the health of bones and the prevention of osteoporosis.
• Calcium: It is necessary for the health of bones.
• Vitamin B12: It is necessary for the normal operation of the nervous system.
• Omega-3 fatty acids: It is necessary for the health of the heart, brain and joints.
• Coenzim q10: It is necessary to maintain energy and heart health.
• Chondroitin and glucosamine: They can help reduce pain and improve joint function.

It is important to choose dietary supplements taking into account individual needs and health status. Consult a doctor before taking dietary supplements.

3.4 dietary supplements for athletes: increasing endurance and restoration

Athletes need an increased amount of vitamins, minerals and other nutrients to maintain high physical activity and recovery after training. Bades can help satisfy these needs.

The main dietary supplements that can be recommended by athletes:

• Protein: It is necessary for the restoration and growth of muscles.
• Creatine: Increases strength and endurance.
• BCAA (Laicin, Isoleycin, Valin): Accelerate muscle recovery after training.
• Glutamine: Supports immunity and accelerates recovery.
• B vitamins B: Necessary for energy exchange.
• Magnesium: It is necessary for the normal functioning of muscles and the nervous system.
• Electrolytes: Restore water-electrolyte balance after intense training.

It is important to choose dietary supplements taking into account the sport, intensity of training and individual needs. Consult with a coach or sports doctor before taking the dietary supplement.

3.5 dietary supplements to maintain beauty: skin, hair, nails

Bades can help improve the condition of the skin, hair and nails, filling up the deficiency of nutrients and providing the body with the necessary components for their health and beauty.

The main dietary supplements that can be recommended to maintain beauty:

• Collagen: Improves elasticity and moisture of the skin, strengthens hair and nails.
• Biotin: It is necessary for the health of hair and nails.
• Vitamin C: It is necessary for the synthesis of collagen, protects the skin from damage to free radicals.
• Vitamin E: Protects the skin from damage with free radicals, moisturizes the skin.
• Zinc: It is necessary for the health of the skin, hair and nails.
• Selenium: It is necessary for the health of hair and nails.
• Omega-3 fatty acids: Improve skin moisture, strengthen hair.
• Hyaluronic acid: Moisturizes the skin, increases its elasticity.

It is important to choose dietary supplements taking into account individual needs and type of skin, hair and nails.

Part 4: Buying and storage of dietary supplements

4.1 where to buy dietary supplements: pharmacies, specialized stores, online stores

Bad can be purchased in pharmacies, specialized healthy meals, online stores and other retail outlets. When choosing a place of purchase, it is important to consider the following factors:

• Seller’s reputation: Preference should be given to trusted sellers with a good reputation. Look for reviews about the seller on the Internet.
• Availability of documents: Make sure that the seller has all the necessary documents for the sale of dietary supplements, including a certificate of state registration (SGR).
• Storage conditions: Pay attention to the conditions for storing dietary supplements at the outlet. They must comply with the requirements specified on the label.
• Price: Compare the prices of dietary supplements at different retail outlets to choose the most profitable offer.

4.2 How to distinguish a fake: signs of low -quality products

Unfortunately, there are many fake products in the dietary supplement market. In order not to become a victim of scammers, you need to know the signs of poor -quality products:

• Low price: If the price of dietary supplements is too low, it can be a sign of fake.
• Incorrect packaging: Pay attention to the quality of the package. It should be whole, without damage. The text on the packaging should be clear and selective.
• Lack of information about the manufacturer: The packaging should indicate information about the manufacturer, including the name, address and contact details.
• Lack of certificate of state registration (SGR): On the pack of bed to be index number SGR.
• Unusual smell or taste: If the dietary supplement has an unusual smell or taste, this can be a sign of fake.
• Lack of effect: If after taking Bad you do not observe any effect, this may be a sign of fake.

If you suspect a fake, you must contact the seller or manufacturer to check the authenticity of the product.

4.3 Rules for storage of dietary supplements: maintain quality and efficiency

Proper storage of dietary supplements is necessary to maintain their quality and efficiency. Basic storage rules:

• Keep dietary supplements in a dry, cool and dark place.
• Avoid exposure to direct sunlight and high temperatures.
• Keep dietary supplements inaccessible to children.
• Do not store dietary supplements in the bathroom, where high humidity.
• Follow the storage conditions indicated on the label.
• Do not use dietary supplements after expiration of the expiration date.

4.4 Responsibility of the manufacturer and seller: Protection of consumer rights

Manufacturers and sellers of dietary supplements are responsible for the quality and safety of their products. Consumers are entitled to receive reliable information about the dietary supplement, as well as to compensate for damage caused by low -quality products.

In case of violation of your rights as a consumer, you can apply to Rospotrebnadzor or the court.

Part 5: Legislation and quality control of dietary supplements

5.1 The regulatory framework for the regulation of dietary supplements in Russia and other countries

In Russia, the regulation of dietary supplements is carried out by the Federal Law “On the quality and safety of food products” and sanitary-epidemiological rules and norms (SanPiN). Bades are subject to mandatory state registration.

Other countries also have their own legal acts governing the production and sale of dietary supplements. In the United States, the regulation of dietary supplements is carried out by the Office for Sanitary Supervision of the quality of food and medication (FDA). In the European Union, the regulation of dietary supplements is carried out by the European Agency for Medicines (EMA).

5.2 State quality control of dietary supplements: who checks and how

State quality control of dietary supplements in Russia is carried out by Rospotrebnadzor. Rospotrebnadzor conducts inspections of manufacturers and sellers of dietary supplements, controls the quality of products, and also considers consumer complaints.

In case of violations, Rospotrebnadzor can suspend or prohibit the sale of dietary supplements, as well as bring the manufacturer or seller accountable.

5.3 Voluntary certification of dietary supplements: what does this give the consumer

In addition to mandatory state registration, dietary supplements can undergo voluntary certification. Voluntary certification confirms the compliance of products with additional quality and safety requirements.

The presence of a certificate of voluntary certification can serve as an additional confirmation of the quality of the dietary supplement for the consumer.

5.4 Scientific research and evidence: where to look for information about the effectiveness of dietary supplements

Information on the effectiveness of dietary supplements can be found in scientific articles, reviews and meta analyzes. Sources of information:

• Scientific databases: PubMed, Google Scholar, Cochrane Library.
• Sites of scientific organizations: World Health Organization (WHO), Office for Sanitary Supervision of the Quality of Food and Medicines (FDA), European Medicon Agency (EMA).
• Sites of medical organizations: Mayo Clinic, WebMD, MedlinePlus.

It is important to critically evaluate information about the effectiveness of dietary supplements and take into account that the results of research can be contradictory.

5.5 Ethical issues of promoting dietary supplements: how not to become a victim of unscrupulous advertising

Advertising of dietary supplements should be reliable and not mislead consumers. Unscrupulous advertising can promise miraculous effects that are not confirmed by scientific research.

When evaluating the advertising of dietary supplements, you need to pay attention to the following points:

• Availability of links to scientific research: Advertising should indicate references to scientific research confirming the effectiveness of dietary supplements.
• Lack of promises of miraculous effects: Advertising should not promise a cure for serious diseases.
• The presence of warnings about possible side effects and contraindications: Advertising should indicate possible side effects and contraindications to the use of dietary supplements.
• Compliance of advertising with the requirements of the law: Advertising must comply with the requirements of the Federal Law “On Advertising”.

If you suspect an unfair advertising of Bad, it is necessary to contact the Federal Antimonopoly Service (FAS).

This comprehensive article provides a detailed overview of dietary supplements (БАДы), covering their definitions, classifications, usage, potential benefits, risks, and legal regulations. It emphasizes the importance of informed decision-making before purchasing and consuming БАДы, highlighting the need to consult with healthcare professionals and critically evaluate product information. The information is structured to be accessible and informative for a wide audience interested in learning more about this topic.