Bad: how to distinguish a safe product from dangerous

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Bad: how to distinguish a safe product from dangerous. Complete guidance for choosing and consumption

1. What are dietary supplements and why are they popular?

The dietary supplements, or biologically active additives, are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introducing into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. They are not drugs and are not intended for the treatment of diseases.

The popularity of dietary supplements is growing for several reasons:

• The desire for healthy lifestyle: The growing interest in a healthy lifestyle and proper nutrition stimulates people to look for ways to supplement their diet with missing vitamins and minerals.
• Convenience: Bades are often represented in a convenient form (tablets, capsules, powders), which simplifies their reception.
• Accessibility: Most dietary supplements can be purchased without a prescription in pharmacies, healthy food stores and online.
• Marketing: Aggressive advertising and convincing statements about the benefits of bates have a significant impact on consumers.
• Disadvantage of information: Often people are not sufficiently informed about the real benefits and risks associated with the consumption of dietary supplements.
• Self -medication: Some people use dietary supplements for self -medication, avoiding seeing a doctor.
• Increased load on the body: Stress, poor ecology and an intensive lifestyle lead to a deficiency of necessary substances in the body, which stimulates the consumption of dietary supplements.
• Age changes: With age, the need for certain vitamins and minerals increases, which can cause dietary supplements.
• Prevention: Many believe that dietary supplements help prevent the development of various diseases.
• Fashion: Following fashion trends in health and beauty also helps to increase the popularity of dietary supplements.

2. Classification of dietary supplements: varieties and properties

Bad can be classified according to various criteria, including composition, origin and purpose.

• By composition:
  • Vitamin-mineral complexes: Contain combinations of vitamins and minerals. For example, vitamin C, vitamin D, vitamins of group B, calcium, magnesium, zinc.
  • Herbal (plant) additives: Contain extracts, powders or whole parts of plants that have biologically active properties. Examples: echinacea, ginseng, chamomile, valerian.
  • Probiotics and prebiotics: They contain living microorganisms that favorably affect the intestinal microflora (probiotics), or substances that stimulate the growth of beneficial bacteria (prebiotics).
  • Amino acids: Contain separate amino acids or their combinations necessary for building proteins and performing other functions in the body. Examples: BCAA, Glutamin, Taurin.
  • Fatty acids: Contain polyunsaturated fatty acids, such as omega-3 and omega-6, important for the health of the cardiovascular system and brain.
  • Enzymes: Contain enzymes that improve digestion. Examples: Pancreatin, Bromelein, Papain.
  • Other biologically active substances: They include antioxidants (for example, coenzyme Q10, resveratrol), carotenoids (for example, beta-carotene, lutein), and other substances.
• By origin:
  • Natural: Gosed from natural sources (plants, animals, minerals).
  • Synthetic: Obtained by chemical synthesis. It is important to note that synthetic analogues can be identical to natural in their chemical structure and properties.
  • Identical to natural: They are synthesized chemically, but have the same structure and properties as substances contained in natural sources.
• By purpose:
  • To strengthen immunity: Contain vitamins, minerals and plant extracts that contribute to an increase in the body’s resistance to infections.
  • To improve digestion: Contain enzymes, probiotics and prebiotics.
  • To maintain the health of the cardiovascular system: Contain omega-3 fatty acids, Q10 coenzyme, antioxidants.
  • To improve cognitive functions: Contain substances that improve memory, concentration and attention.
  • To maintain the health of joints and bones: Contain calcium, vitamin D, chondroitin, glucosamine.
  • To increase energy and endurance: Contain amino acids, creatine, plant extracts.
  • To control weight: Contain substances that contribute to a decrease in appetite and acceleration of metabolism.
  • To improve the condition of the skin, hair and nails: Contain vitamins, minerals and antioxidants.
  • For athletes: Designed to meet the increased needs of the body in nutrients with intense physical exertion.

3. The risks associated with the consumption of dietary supplements: when can a diet be dangerous?

Despite their popularity, dietary supplements can be a health hazard if you do not observe precautions when choosing and using them.

• Uncontrolled quality: Unlike drugs, dietary supplements are not subjected to strict clinical trials and quality control. This means that the composition of the product indicated on the label may not be true. There may be impurities, pollutants and substances that are not declared in the composition.
• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, which can lead to undesirable side effects. For example, St. John’s wort can reduce the effectiveness of oral contraceptives and antidepressants.
• Overdose: Some vitamins and minerals can be toxic in large doses. Excessive dietary supplements can lead to an overdose and serious health consequences. For example, an overdose of vitamin A can cause nausea, vomiting, headache and even liver damage.
• Allergic reactions: Bades can contain allergens, such as plant extracts, dyes and preservatives that can cause allergic reactions in sensitive people.
• Unconfirmed effectiveness: Many dietary supplements do not have a sufficient scientific base confirming their effectiveness. Applications on the benefits of databases are often based on marketing tricks, and not on the results of clinical research.
• Masks of serious diseases: The use of dietary supplements for self -medication can delay the doctor and lead to the progression of serious diseases.
• Contamination with heavy metals: Bades, especially herbal ones, can be polluted by heavy metals (lead, mercury, cadmium), which can have a toxic effect on the body.
• Incorrect storage: Incorrect storage of dietary supplements can lead to their damage and loss of efficiency.
• Lack of consultation with a doctor: Reception of dietary supplements without consulting a doctor can be dangerous, especially for people with chronic diseases, pregnant and lactating women.
• Fraud: There are many fraudulent schemes in the dietary supplement market. Unscrupulous manufacturers can sell fakes or products that do not correspond to the declared characteristics.

4. How to distinguish a safe dietary supplement from dangerous: selection criteria

In order to minimize the risks associated with the consumption of dietary supplements, it is necessary to carefully choose products and observe precautions.

• Study the composition: Carefully study the composition of the dietary supplement indicated on the label. Make sure that there are no ingredients for which you are allergic or intolerance to. Avoid products with a large number of artificial dyes, flavors and preservatives.
• Check the availability of certificates: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice). GMP guarantees that the product was produced in accordance with established quality and safety standards.
• Choose trusted manufacturers: Give preference to dietary supplements from famous and respected manufacturers with a good reputation in the market. Check reviews about the manufacturer and product on the Internet.
• Beware of high -profile promises: Be careful with dietary supplements who promise miraculous healing or a quick solution to health problems. Remember that dietary supplements are not medicines and are not intended for the treatment of diseases.
• Consult a doctor: Before taking any dietary supplement, consult a doctor, especially if you have chronic diseases, you take medicines or pregnant/breastfeed. The doctor will help you determine if you need this dietary supplement, and choose the optimal dosage.
• Check the date of manufacture and expiration date: Do not buy dietary supplements with an expired shelf life or with damaged packaging.
• Pay attention to the price: Too low price may indicate low product quality or fake.
• Explore information about the manufacturer: Look for information about the manufacturer on the Internet. Check if the manufacturer has an official website, contact details and customer reviews.
• Read the reviews of other consumers: Learn the reviews of other consumers about the product on the Internet. Pay attention to positive and negative reviews, as well as comments about side effects.
• Buy dietary supplements in reliable places: Buy dietary supplements in pharmacies, specialized healthy food stores or trusted online seller. Avoid buying dietary supplements on dubious sites or from individuals.
• Check the availability of registration: In Russia, dietary supplements should be registered in Rospotrebnadzor. You can check the availability of registration on the Rospotrebnadzor website.
• Pay attention to the marking: Bad marking should contain the following information: product name, composition, dosage, recommendations for use, contraindications, production date and shelf life, storage conditions, data on manufacturer and importer.
• Evaluate the appearance: Pay attention to the appearance of the dietary supplement. Tablets or capsules should be whole, without damage and extraneous smells.
• Avoid dietary supplements with unproven efficiency: Critically evaluate the advertising statements about the benefits of the bases. Look for scientific research confirming the effectiveness of the product. If information about the product is presented only in advertising materials, without links to scientific research, this may be a sign of unfair marketing.
• Be careful with dietary supplements for weight loss: Literation dietary supplements often contain dangerous ingredients, such as sibutramine and phenylpropanolamine, which can cause serious side effects. Before using dietary supplements for weight loss, be sure to consult a doctor.
• Report side effects: If you notice any side effects after taking Bad, immediately stop using it and consult a doctor. Replace the side effect in Rospotrebnadzor.
• Do not exceed the recommended dosage: Strictly observe the recommended dosage of the dietary supplement indicated on the label. Exceeding the dosage can lead to an overdose and serious health consequences.
• Keep dietary supplements in no way for children: Keep dietary supplements in a dry, cool place inaccessible to children.

5. Legislative regulation of dietary supplements: what do you need to know?

Legislative regulation of dietary supplements in Russia is carried out by Federal Law No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts.

• Bad registration: All dietary supplements on sale in Russia should be registered in Rospotrebnadzor. Registration confirms that the product meets safety and quality requirements.
• Marking requirements: The marking of dietary supplements must comply with the requirements of the technical regulations of the Customs Union “Food products in terms of its marking” (TR TS 022/2011).
• Requirements for the composition: The composition of the dietary supplements must comply with the safety requirements established by the technical regulations of the Customs Union “On the safety of food products” (TR TS 021/2011).
• Quality control: Rospotrebnadzor carries out quality control of dietary supplements entering sale.
• Responsibility for violation of legislation: Manufacturers and sellers of dietary supplements that violate the legislation bear administrative and criminal liability.

It is important to know that in Russia less stringent requirements are presented to Badam than drugs. Therefore, consumers need to be especially attentive when choosing dietary supplements and observe precautions.

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

Bades should not replace a healthy lifestyle and a balanced diet. The best way to get all the necessary vitamins and minerals is to use various foods, including fruits, vegetables, cereals, proteins and healthy fats.

• Balanced nutrition: Try to use a variety of foods to provide the body with all the necessary nutrients.
• Regular physical activity: Place sports or other types of physical activity at least 30 minutes a day.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Find the ways to cope with stress, such as yoga, meditation or walking in nature.
• Refusal of bad habits: Refuse smoking and alcohol abuse.
• Regular medical examinations: Pass regular medical examinations to identify and treat diseases in the early stages.
• Enrichment of the diet: Instead of dietary supplements, enrich the diet with products rich in the necessary vitamins and minerals. For example, instead of vitamin D in tablets, eat fatty fish and eggs.
• Consultation with a nutritionist: Contact the dietary rod to draw up an individual nutrition plan that takes into account your needs and characteristics of the body.
• Sunny baths: Spend the time in the sun (in safe time of the day) to receive vitamin D.

If you are not sure if you need dietary supplements, consult a doctor or nutritionist. They will help you evaluate your nutrient needs and develop an individual nutrition plan and, if necessary, choose safe and effective dietary supplements.

7. Frequently asked questions (FAQ) about dietary supplements

• Are dietary supplements safe? Bades can be safe if you choose and use them correctly. It is important to pay attention to the composition, manufacturer, availability of certificates and consult a doctor.
• Do I need dietary supplements? The need for dietary supplements depends on your lifestyle, nutrition and health status. Consult a doctor or nutritionist to determine if you need dietary supplements.
• Is it possible to take dietary supplements for pregnant and nursing women? Pregnant and nursing women should be especially careful when taking dietary supplements and be sure to consult a doctor. Some dietary supplements can be dangerous for mother and child.
• How to choose dietary supplement to strengthen immunity? To strengthen immunity, you can use dietary supplements containing vitamin C, vitamin D, zinc, echinacea and other immunostimulating substances. It is important to choose products from trusted manufacturers and consult a doctor.
• Is it possible to take several dietary supplements at the same time? Reception of several dietary supplements can simultaneously increase the risk of interaction between them and the occurrence of side effects. Consult a doctor before starting to take several dietary supplements at the same time.
• What to do if I noticed side effects after the dietary supplement? If you notice any side effects after taking Bad, immediately stop using it and consult a doctor.
• Can dietary supplements replace medicines? Bades are not medicines and are not intended for the treatment of diseases. Do not use dietary supplements instead of drugs prescribed by a doctor.
• Where can I check the registration of dietary supplements? You can check the registration of dietary supplements on the Rospotrebnadzor website.
• What vitamins are best taken in the fall and winter? In autumn and winter, a deficiency of vitamin D is often observed, so it is recommended to take vitamin D in the form of a dietary supplement. It is also useful to take vitamin C to strengthen immunity.
• Can dietary supplements help with weight loss? Some dietary supplements can contribute to weight loss, but their effectiveness is not always proven. Literation dietary supplements may contain dangerous ingredients. Before using dietary supplements for weight loss, be sure to consult a doctor.

8. Заключение (Reiterated throughout the article, not as a separate section):

The choice and use of dietary supplements requires a conscious approach. It is important to remember that dietary supplements are not a panacea, but only an addition to a healthy lifestyle and a balanced diet. Adhere to the recommendations set forth in this article to minimize risks and get the maximum benefit for your health. Do not forget to consult a doctor before taking any dietary supplements. Attentiveness, awareness and common sense are your best allies in the world of dietary supplements.

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