How to take dietary supplements correctly: tips and recommendations
I. Understanding of dietary supplements: what is it and why they are needed
1.1. Daistry definition:
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. They are not medicines, but represent an addition to the usual diet. It is important to understand that dietary supplements are not intended for the treatment of diseases, but rather for maintaining health and prevention.
1.2. Objectives for the use of dietary supplements:
- Filling a deficiency of nutrients: The modern diet often does not provide the body with all the necessary vitamins, minerals and other useful substances. Bades can help replenish this deficit.
- Improving the general state of health: Some dietary supplements contain antioxidants that help protect the body cells from damage, or substances that support the immune system.
- Prevention of diseases: Certain dietary supplements can reduce the risk of developing certain diseases such as cardiovascular diseases or osteoporosis. For example, omega-3 fatty acids contribute to the health of the heart, and calcium and vitamin D are important for strong bones.
- Support for increased physical and mental stress: Athletes, students and people involved in heavy physical or mental work may require additional nutrients that can be obtained from dietary supplements.
- Correction of metabolic processes: Some dietary supplements help normalize metabolism, which can be useful for digestive disorders or weight problems.
1.3. Classification of dietary supplements:
Bades are classified according to the composition and purpose:
- Vitamins and minerals: Contain vitamins necessary for the body (A, B, C, D, E, K, etc.) and minerals (calcium, magnesium, iron, zinc, etc.).
- Amino acids: Contain amino acids that are building proteins. Important for tissue growth and restoration.
- Probiotics and prebiotics: They contain beneficial bacteria that improve the intestinal microflora and substances that contribute to their growth.
- Plant extracts: Contain extracts of medicinal plants that have various useful properties (for example, soothing, tonic, antioxidant).
- Omega-3 fatty acids: Important to the health of the heart, brain and joints.
- Enzymes: They help to break down food and improve digestion.
- Fiber: Promotes the normalization of the intestines and the removal of toxins.
- Sports additives: Designed to increase endurance, strength and accelerate recovery after training (for example, creatine, protein, BCAA).
- For weight loss: They contain substances that contribute to a decrease in appetite, accelerate metabolism or block the absorption of fats and carbohydrates (require special caution and consultation with a doctor).
II. Choice of dietary supplements: how not to make a mistake and buy a quality product
2.1. Consultation with a doctor or nutritionist:
Before starting to take any dietary supplements, it is extremely important to consult a doctor or a qualified nutritionist. They will be able to evaluate your health status, identify possible nutrient deficits and recommend the most suitable dietary supplements, taking into account your individual needs and contraindications. Self -medication can be dangerous!
2.2. Study of the composition:
Carefully study the composition of the dietary supplement. Make sure that it contains exactly the substances that you need, and that their dosage corresponds to the recommended daily norm. Pay attention to the presence of allergens (for example, lactose, gluten, soy) and artificial additives. It is better to choose dietary supplements with a minimum number of artificial ingredients.
2.3. 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. Check the availability of quality certificates (for example, GMP – Good Manufactoring Practice) confirming the compliance of the production process with the established standards.
2.4. Output form:
Bades are available in various forms: tablets, capsules, powders, liquids. Choose the form that is most convenient for you. For example, capsules can be easier to swallow, and powders are conveniently added to drinks or food.
2.5. Price:
High price is not always high. Compare prices for similar dietary supplements from different manufacturers. However, too low the price may indicate low quality of raw materials or violation of production technology.
2.6. Reviews:
Read other people’s reviews about this Bad, but treat them critically. Remember that each organism is individual, and that which helped one person may not fit another. Look for reviews on independent resources, and not just on the manufacturer’s website.
2.7. Read verification:
In connection with the spread of fake products, it is important to verify the authenticity of the dietary supplement. Buy dietary supplements only in proven pharmacies or online stores licensed for the sale of pharmaceutical products. Pay attention to the packaging: it should be whole, without damage, with a clear marking and indicating the shelf life.
2.8. Avoid dietary supplements with unproven efficiency:
Be careful with dietary supplements who promise “miraculous” results or treatment of serious diseases. There are no scientifically sound evidence of the effectiveness of such dietary supplements.
III. Bades reception rules: how to get maximum benefit and avoid side effects
3.1. Dosage compliance:
Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to undesirable side effects.
3.2. Reception time:
The time of admission of dietary supplements can affect its assimilation. Some dietary supplements are recommended to be taken during food to improve their absorption (for example, fat -soluble vitamins A, D, E, K), others – on an empty stomach (for example, probiotics). Follow the recommendations on the packaging or prescription of the doctor.
3.3. Watering water:
Donate dietary supplements with enough water (150-200 ml). This contributes to their dissolution and assimilation.
3.4. Duration of admission:
The duration of dietary supplement can also vary depending on its purpose and individual needs. Some dietary supplements can be taken constantly, others in courses. Consult a doctor to determine the optimal duration of admission.
3.5. Combination with other dietary supplements and medicines:
Do not take several dietary supplements at the same time without prior consultation with a doctor. Some dietary supplements can interact with each other or with drugs, reducing their effectiveness or causing side effects.
3.6. Food combination:
Consider how dietary supplements interact with food. Some products can improve or worsen the absorption of certain dietary supplements. For example, the use of coffee or tea along with iron can reduce its absorption.
3.7. Storage:
Store dietary supplements in accordance with the instructions on the package. Usually they are recommended to be stored in dry, cool and protected place from light, inaccessible to children.
3.8. Attentive observation of your condition:
During the use of dietary supplements, carefully monitor your health state. If any undesirable side effects appear (for example, allergic reactions, digestive disorders) stop taking the dietary supplement and consult a doctor.
3.9. Individual approach:
Remember that each organism is individual, and what is suitable for one person may not be suitable for another. Feel free to ask questions to a doctor or a nutritionist if you have any doubts or fears about the admission of dietary supplements.
IV. Special cases: when taking dietary supplements requires special attention
4.1. Pregnancy and breastfeeding:
During pregnancy and breastfeeding, the intake of dietary supplements requires special caution. Some dietary supplements can be contraindicated in pregnant and nursing women, as they can negatively affect the development of the fetus or health of the child. Be sure to consult a doctor before taking any dietary supplements during this period. It is usually recommended to take special vitamin-mineral complexes for pregnant and lactating women, designed taking into account their needs.
4.2. Childhood:
Reception of dietary supplements by children also requires special attention. The dosage of dietary supplements for children should be much less than for adults, and be selected taking into account the age and weight of the child. Do not give children dietary supplements without prior consultation with a pediatrician.
4.3. Elderly age:
In the elderly, there is often a decrease in the absorption of nutrients and increased sensitivity to drugs. Therefore, taking dietary supplements in old age requires special attention and control by the doctor.
4.4. Chronic diseases:
People suffering from chronic diseases (for example, diabetes, diseases of the heart, kidneys or liver) need to consult a doctor before taking dietary supplements. Some dietary supplements can interact with the drugs that they take, or worsen the course of the disease.
4.5. Allergies:
People suffering from allergies need to carefully study the composition of dietary supplements and avoid those that contain allergens. If allergic reactions appear, stop taking the dietary supplement and consult a doctor.
4.6. Preparation for the operation:
If you have an operation, be sure to tell the doctor what dietary supplements you accept. Some dietary supplements can affect blood coagulation and increase the risk of bleeding during surgery.
V. Due to admission of dietary supplements and how to avoid them
5.1. Self -medication:
One of the most common mistakes is the self -medication of dietary supplements without consulting a doctor. This can lead to the wrong choice of dietary supplement, improper dosage and undesirable side effects.
5.2. Incorrect choice of dietary supplement:
The wrong choice of dietary supplement based on advertising or the advice of acquaintances may not only do not bring benefits, but also harm health.
5.3. Dosage exceeding:
Exceeding the recommended dosage can lead to an overdose of vitamins and minerals, which can be toxic for the body.
5.4. The wrong reception time:
The wrong dietary supplement time can reduce its effectiveness.
5.5. Ignoring side effects:
Ignoring side effects and continuation of dietary supplements can worsen the state of health.
5.6. Waiting for instant results:
Do not expect instant results from taking dietary supplements. They work gradually and require prolonged use to achieve the desired effect.
5.7. Faith in “miraculous” properties:
Do not believe in the “miraculous” properties of dietary supplements that promise a cure for all diseases. Bades are not medicines and are not intended for the treatment of diseases.
5.8. Buying dietary supplements in unverified places:
The purchase of dietary supplements in unverified places can lead to the purchase of fake products, which will not only not benefit, but can also be dangerous to health.
VI. The role of dietary supplements in a healthy lifestyle
6.1. Bad as an addition to a balanced diet:
Bades should not replace full and balanced diet. They are only an addition to the diet and help replenish the deficiency of nutrients.
6.2. Bades and physical activity:
Regular physical activity increases the body’s need for nutrients. Bades can help satisfy this need and improve training results.
6.3. Bades and healthy sleep:
The lack of sleep can negatively affect health and immunity. Some dietary supplements, such as melatonin, can help normalize sleep.
6.4. Dietary supplements and stress management:
Stress can deplete nutrient reserves in the body. Some dietary supplements, such as adaptogens (for example, Rodiola pink, ginseng), can help cope with stress.
6.5. Dietary supplements and rejection of bad habits:
Smoking and abuse of alcohol lead to a deficiency of vitamins and minerals. Bades can help replenish this deficit, but they cannot compensate for the harm caused by bad habits.
VII. Bad legislation
7.1. Bad regulation:
In Russia, the turnover of Badov is regulated by the Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts.
7.2. State registration:
All dietary supplements on sale in Russia must undergo state registration and receive a certificate of state registration (SGR). The SCR confirms the compliance of the dietary supplement with the established safety requirements.
7.3. Dad marking:
Marking of dietary supplements should contain information about the composition, dosage, method of application, contraindications and expiration date.
7.4. Responsibility for quality and safety:
Responsibility for the quality and safety of dietary supplements is carried out by manufacturers and sellers.
VIII. Future of dietary supplements: trends and prospects
8.1. Personalized dietary supplements:
The development of genetics and nutrigenomy opens up opportunities for creating personalized dietary supplements, developed taking into account the individual genetic characteristics of a person.
8.2. Innovative forms of release:
New innovative forms of dietary supplement issues are developed, such as nanocapsules and liposomes that provide better absorption of nutrients.
8.3. Bades with proven effectiveness:
More and more attention is paid to conducting clinical research to confirm the effectiveness of dietary supplements.
8.4. Integration of dietary supplements into the healthcare system:
In the future, dietary supplements can be more actively integrated into the healthcare system as a means of preventing and maintaining health.
IX. Examples of specific dietary supplements and their application (with caution and emphasis on the need to consult a doctor)
9.1. Vitamin D:
- Benefit: Supports the health of bones, the immune system and the nervous system.
- Application: With vitamin D deficiency, especially in the autumn-winter period.
- Caution: An overdose can lead to hypercalcemia.
9.2. Omega-3 fatty acids:
- Benefit: Support the health of the heart, brain and joints.
- Application: For the prevention of cardiovascular diseases and improve cognitive functions.
- Caution: They can dilute blood, so they are not recommended before operations.
9.3. Probiotics:
- Benefit: Improve the intestinal microflora and strengthen immunity.
- Application: With dysbiosis, after taking antibiotics and to strengthen immunity.
- Caution: Some people can cause bloating.
9.4. Magnesium:
- Benefit: Participates in more than 300 enzymatic reactions in the body, supports the health of the nervous system and muscles.
- Application: With a deficiency of magnesium, stress and muscle cramps.
- Caution: It can cause diarrhea at high doses.
9.5. Iron:
- Benefit: It is necessary for the formation of hemoglobin and the transfer of oxygen in the body.
- Application: With iron deficiency anemia.
- Caution: It can cause constipation and digestive disorders. Do not take no iron deficiency confirmed by analyzes.
X. Questions and answers about dietary supplements
10.1. Is dietary supplements?
No, dietary supplements are not medicines. They relate to food products and are designed to enrich the diet with nutrients.
10.2. Is it possible to cure the disease?
No, dietary supplements are not intended for the treatment of diseases. They can be used to prevent diseases and maintain health.
10.3. Is it necessary to consult a doctor before taking dietary supplements?
Yes, consultation with a doctor or nutritionist before taking dietary supplements is extremely important, especially in the presence of chronic diseases, pregnancy, breastfeeding and in childhood.
10.4. How to choose a quality dietary supplement?
Choose dietary supplements from well -known and reliable manufacturers with good reputation and conducting quality control of their products. Pay attention to the composition, quality certificates and reviews of other people.
10.5. What side effects can occur when taking dietary supplements?
When taking dietary supplements, various side effects can occur, such as allergic reactions, digestive disorders and interaction with drugs. When any undesirable effects appear, stop taking the dietary supplement and consult a doctor.
10.6. Is it possible to take dietary supplements constantly?
The duration of dietary supplement depends on its purpose and individual needs. Some dietary supplements can be taken constantly, others in courses. Consult a doctor to determine the optimal duration of admission.
10.7. Can dietary supplement interact with medicines?
Yes, some dietary supplements can interact with drugs, reducing their effectiveness or causing side effects. Be sure to tell the doctor what dietary supplements you take.
10.8. Where is it better to buy dietary supplements?
Buy dietary supplements only in proven pharmacies or online stores licensed for the sale of pharmaceutical products.
10.9. What to do if I bought a fake dietary supplement?
If you suspect that you bought a fake dietary supplement, contact Rospotrebnadzor.
10.10. Are there any dietary supplements that help lose weight?
There are dietary supplements that can help reduce appetite, accelerate metabolism or block the absorption of fats and carbohydrates. However, they are not a “magic pill” and require a combination with a balanced diet and physical activity. Before taking dietary supplements for weight loss, be sure to consult a doctor.
It is important to remember: This article is informational in nature and does not replace consultation with a qualified specialist. Before you start taking any dietary supplements, be sure to consult a doctor or nutritionist.