The best dietary supplement for the prevention of diseases: detailed review
1. Introduction to the world of dietary supplement and disease prevention
Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are not medicines, but can have a positive effect on the body, supporting its functions and reducing the risk of developing various diseases. The preventive use of dietary supplements is becoming more and more popular in the modern world, where stress, malnutrition and adverse environmental situation negatively affect health.
2. Vitamins: the basis of prevention
Vitamins play a key role in maintaining health and preventing diseases. Their disadvantage can lead to serious problems.
- Vitamin D:
- Role: It regulates the exchange of calcium and phosphorus, strengthens bones and teeth, supports the immune system.
- Prevention: Osteoporosis, rickets, autoimmune diseases, some types of cancer (colon, mammary gland, prostate).
- Sources: Fish oil, egg yolk, mushrooms, enriched products (milk, juices).
- Bad: Holekalciferol (vitamin D3), ergocalciferol (vitamin D2). Vitamin D3 is preferable, as it is better absorbed.
- Dosage: Depends on the age, level of vitamin D in the blood and the presence of diseases. It is recommended to take an analysis for vitamin D (25-OH vitamin D) to determine the optimal dosage. Usually, a preventive dose for adults is 1000-2000 IU per day. With deficiency, the dosage can be increased under the supervision of a doctor.
- Special groups: Elderly people, people with dark skin, obese people, people with intestinal diseases (absorption) need higher doses of vitamin D.
- Vitamin C:
- Role: A powerful antioxidant strengthens the immune system, participates in the synthesis of collagen, improves iron absorption.
- Prevention: Colds, cardiovascular diseases, some types of cancer.
- Sources: Citrus fruits, kiwi, bell pepper, broccoli, strawberries.
- Bad: Ascorbic acid, sodium ascorbate, calcium ascorbate.
- Dosage: The recommended daily dose is 75-90 mg. For the prevention of colds, dosage can be increased to 500-1000 mg per day.
- Special groups: Smokers, people subject to stress, need higher doses of vitamin C.
- B vitamins B:
- Role: They participate in energy metabolism, support the nervous system, are necessary for the health of the skin and hair.
- Prevention: Neurological disorders, anemia, cardiovascular diseases.
- Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, nuts.
- Bad: Vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantotenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid), vitamin B12 (cobalamin).
- Dosage: Depends on the specific vitamin and the needs of the body. Group B vitamins usually contain optimal dosages.
- Special groups: Vegetarians, vegans, elderly people, people with intestinal diseases need an additional intake of vitamin B12. Pregnant and lactating women need folic acid.
- Vitamin E:
- Role: The antioxidant protects cells from damage by free radicals, supports the health of the skin and eyes.
- Prevention: Cardiovascular diseases, some types of cancer, age-related changes.
- Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
- Bad: Alfa-Tokoferol, gamma-tocopherol, mixed tocopherols.
- Dosage: The recommended daily dose is 15 mg.
- Special groups: People with diseases associated with impaired fat absorption (for example, Crohn’s disease, cystic fibrosis) may need higher doses of vitamin E.
- Vitamin A:
- Role: Supports vision, skin health, immune system.
- Prevention: Eye diseases, infections, skin diseases.
- Sources: Liver, egg yolk, dairy products, carrots, pumpkin, spinach.
- Bad: Retinol, beta-carotene. Beta-carotene is provitamin A and is converted into vitamin A in the body.
- Dosage: The recommended daily dose is 900 mcg for men and 700 mcg for women.
- Cautions: Excessive consumption of vitamin A can be toxic. Pregnant women should avoid taking high doses of vitamin A.
3. Minerals: indispensable elements for health
Minerals are necessary for the normal operation of all organs and systems of the body.
- Calcium:
- Role: Strengthens bones and teeth, participates in muscle contraction, transmitting nerve impulses, blood coagulation.
- Prevention: Osteoporosis, fractures.
- Sources: Dairy products, green leafy vegetables, enriched products.
- Bad: Calcium carbonate, calcium citrate, calcium gluconate. Calcium citrate is better absorbed, especially elderly people and people with low acidity of the stomach.
- Dosage: The recommended daily dose is 1000-1200 mg.
- Special groups: Elderly people, women during menopause need higher doses of calcium.
- Important: Vitamin D is necessary for the absorption of calcium.
- Magnesium:
- Role: Participates in more than 300 enzymatic reactions, regulates blood pressure, supports the health of the nervous system, muscles and heart.
- Prevention: Cardiovascular diseases, diabetes, osteoporosis, migraines.
- Sources: Green sheet vegetables, nuts, seeds, whole grain products, legumes.
- Bad: Magnesium oxide, magnesium citrate, magnesium glycinate, magnesium taurat. Magnesium glycinate and taurat are better absorbed and less often cause side effects (diarrhea).
- Dosage: The recommended daily dose is 310-420 mg.
- Special groups: People who consume a lot of caffeine or alcohol, people with diabetes, people taking diuretics need an additional technique of magnesium.
- Potassium:
- Role: Regulates blood pressure, maintains heart health, and participates in muscle contraction.
- Prevention: Hypertension, stroke.
- Sources: Bananas, potatoes, avocados, spinach, beans.
- Bad: Chloride potassium, citrate potassium, gluconate potassium.
- Dosage: The recommended daily dose is 4700 mg.
- Cautions: The intake of potassium in the form of dietary supplements should be carried out under the supervision of a doctor, especially if there are diseases of the kidneys or when taking drugs affecting the level of potassium.
- Zinc:
- Role: It supports the immune system, participates in the healing of wounds, is necessary for the health of the skin, hair and nails.
- Prevention: Infections, skin diseases.
- Sources: Meat, seafood, nuts, seeds, legumes.
- Bad: Citrate zinc, gluconate zinc, picolinate zinc.
- Dosage: The recommended daily dose is 8-11 mg.
- Cautions: High zinc doses can violate copper assimilation.
- Iron:
- Role: It is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body.
- Prevention: Anemia.
- Sources: Meat, liver, legumes, green leafy vegetables.
- Bad: Iron sulfate, iron fumarat, iron gluconate. Iron fumarat is better absorbed and less often causes side effects (constipation).
- Dosage: The recommended daily dose is 8 mg for men and 18 mg for women.
- Special groups: Women of childbearing age, pregnant women need higher doses of iron.
- Important: Vitamin C improves iron absorption.
4. Omega-3 fatty acids: the key to the health of the heart and brain
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining health.
- Role: Reduce the level of triglycerides in the blood, improve the function of the brain, and reduce inflammation.
- Prevention: Cardiovascular diseases, depression, Alzheimer disease, arthritis.
- Sources: Fat fish (salmon, mackerel, herring), linen seed, chia seeds, walnuts.
- Bad: Fish oil, croil oil, flaxseed oil. Fish oil contains EPA (eicosapentaenic acid) and DHA (non-oxagexenic acid), which are the most useful forms of omega-3 fatty acids.
- Dosage: The recommended daily dose of EPA and DHA is 250-500 mg. With cardiovascular diseases, dosage can be increased to 1000-2000 mg under the supervision of a doctor.
- Important: Choose fish oil from trusted manufacturers to avoid pollution with heavy metals.
5. Probiotics: Support for intestinal health
Probiotics are living microorganisms that, when entering the intestine, have a favorable effect on health.
- Role: Improve digestion, strengthen the immune system, suppress the growth of pathogenic bacteria.
- Prevention: Diarrhea, constipation, irritable bowel syndrome, infections.
- Sources: Sour -milk products (yogurt, kefir, yogurt), sauerkraut, kimchi, tea mushroom (comable).
- Bad: Lactobacillus, Bifidobacterium, Saccharmyces Boulardii. Different strains of probiotics have different effects on the body.
- Dosage: Depends on a specific product and a strain of probiotics. Usually, it is recommended to take dietary supplements containing billions (colony -forming units).
- Important: Choose probiotics from trusted manufacturers to verify their viability and effectiveness.
6. Plant extracts and antioxidants: protection against free radicals
Plant extracts and antioxidants have powerful antioxidant properties, protecting cells from damage to free radicals.
- Kurkumin (from turmeric):
- Role: Anti -inflammatory, antioxidant, anti -cancer effect.
- Prevention: Arthritis, Alzheimer’s disease, some types of cancer.
- Bad: Kurkumin with piperin (improves assimilation).
- Dosage: Usually, 500-2000 mg per day.
- Resveratrol (from grapes):
- Role: Antioxidant, anti -inflammatory, cardioprotective effect.
- Prevention: Cardiovascular diseases, Alzheimer’s disease.
- Bad: Extract of grape seeds, Japanese highlander.
- Dosage: Usually, 150-500 mg per day.
- Green tea (extract):
- Role: Antioxidant, anti -cancer effect, improves metabolism.
- Prevention: Cardiovascular diseases, some types of cancer.
- Bad: Green tea extract high EGCG (Epagallocatechin Gallata).
- Dosage: Usually, 300-500 mg per day.
- Coenzim Q10 (COQ10):
- Role: Participates in the production of energy in cells, antioxidant effects.
- Prevention: Cardiovascular diseases, migraines.
- Bad: Kilikhinon, Kilikhinol (better absorbed).
- Dosage: Usually, 100-300 mg per day.
- Proophasha Extract (Silimarin):
- Role: Protects the liver from damage, promotes the regeneration of liver cells.
- Prevention: Liver diseases.
- Bad: Silymarin.
- Dosage: Usually, 200-400 mg per day.
7. Amino acids: Building blocks for health
Amino acids are building protein blocks and play an important role in various body functions.
- Glutamine:
- Role: Supports the immune system, intestinal health, recovery after physical exertion.
- Prevention: Infections, irritable bowel syndrome.
- Bad: L-glutamine.
- Dosage: Usually, 5-10 g per day.
- Creatine:
- Role: Increases the strength and endurance of muscles.
- Prevention: Age loss of muscle mass (sarcopenia).
- Bad: Creatine monogidrate.
- Dosage: Usually, 3-5 g per day.
- BCAA (amino acids with an extensive chain):
- Role: Support muscle growth, reduce muscle fatigue.
- Bad: Laicin, isoleykin, Valin.
- Dosage: Usually, 5-10 g per day.
8. Other useful dietary supplements for the prevention of diseases
- Glucosamine and chondroitin: Support the health of the joints, reduce pain in arthritis.
- Melatonin: Regulates sleep, improves sleep quality.
- Same (s-adenosylmetionine): Supports liver health, improves mood.
- DMAE (dimethylaminoethanol): Improves cognitive functions, memory and concentration.
- NAC (N-Acetylcistein): Antioxidant, protects the liver, dilutes sputum.
9. Important factors when choosing dietary supplements
- Quality and safety: Choose dietary supplements from trusted manufacturers that comply with GMP standards (Good Manoufacturing Practice).
- Composition: Carefully study the composition of dietary supplements to make sure that it contains the ingredients you need in effective dosages.
- Dosage: Follow the recommended dosage indicated on the packaging.
- Contraindications and side effects: Consider possible contraindications and side effects.
- Consultation with a doctor: Before taking any dietary supplement, consult a doctor, especially if you have any diseases or you take medications.
10. Dietary dietary supplement for the prevention of specific diseases
- Cardiovascular diseases: Omega-3 fatty acids, coenzyme Q10, vitamin D, magnesium.
- Osteoporosis: Calcium, vitamin D, vitamin K2, magnesium.
- Diabetes: Chrome, magnesium, alpha-lipoic acid.
- Alzheimer’s disease: Omega-3 fatty acids, curcumin, resveratrol, coenzyme Q10.
- Arthritis: Glucosamine and chondroitin, curcumin, omega-3 fatty acids.
- Colds: Vitamin C, zinc, vitamin D.
- Liver diseases: Proophasha extract (Silimarin), Same, NAC.
11. Conclusion
Bades can be a useful addition to a healthy lifestyle and help in the prevention of various diseases. However, it is important to remember that dietary supplements are not a replacement for good nutrition, physical activity and regular medical examinations. Always consult a doctor before taking any dietary supplement.