Popular dietary supplements: analysis of composition and efficiency

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Popular dietary supplements: analysis of composition and efficiency

Section 1: Vitamins and minerals

  1. Vitamin D:

    • Chemical structure and forms: Vitamin D, also known as calciferol, exists in two main forms: vitamin D2 (ergocalciferol), obtained from plant sources, and vitamin D3 (cholegalciferol), synthesized in the skin under the influence of ultraviolet rays and present in animal products. Both forms are metabolized in the liver and kidneys in an active form – calcitriol. The chemical structure is a steroid ring with a lateral chain. Variations in the side chain are distinguished by D2 from D3.
    • The mechanism of action in the body: Calcitriol binds to vitamin D (VDR) receptors, which are located in almost all cells of the body. The main function is the regulation of the exchange of calcium and phosphorus, which is critical of the health of bones and teeth. VDR interacts with DNA, regulating the expression of genes involved in the immune response, cell growth and differentiation. Vitamin D is also involved in the regulation of blood pressure, muscle function and insulin secretion.
    • The most common forms of dietary supplements: Vitamin D3 (cholecalciferol) is considered more effective than vitamin D2 (ergocalciferol), since it is better absorbed and persists longer in the body. Bades with vitamin D are available in the form of capsules, tablets, chewing tablets, drops and sprays. Often vitamin D is combined with vitamin K2 to improve the absorption of calcium and its directions in the bone, and not in soft tissues. Liposomal forms of vitamin D provide the best absorption.
    • Proven and unproven effectiveness:
      • Proven: Prevention and treatment of rickets in children, prevention of osteoporosis in adults, reducing the risk of fractures, improving immune function, reducing the risk of some autoimmune diseases.
      • Unproven: Prevention of cancer, cardiovascular diseases, type 2 diabetes (additional studies are required), improvement of cognitive functions in older people.
    • Possible side effects and contraindications: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which is manifested by nausea, vomiting, weakness, constipation, bone pain and impaired renal function. Contraindications: hypercalcemia, hypervitaminosis D, sarcoidosis, tuberculosis, renal failure. It is necessary to consult a doctor before taking, especially in the presence of chronic diseases.
    • Interaction with other substances and drugs: Vitamin D can interact with some drugs such as thiazide diuretics (increase the risk of hypercalcemia), glucocorticoids (reduce calcium absorption), orlistate (reduces the absorption of fat -soluble vitamins). Vitamin K2 improves the absorption of vitamin D and directs calcium into the bone. Magnesium is necessary to activate vitamin D.
    • Optimal dosages and methods of application: The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. The recommended daily dose for adults is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose (up to 5000 IU per day) under the supervision of a doctor. Vitamin D is better absorbed with fatty foods. Reception in the morning is preferable. Regular control of vitamin D in the blood is necessary to adjust the dosage.

  2. Vitamin C (ascorbic acid):

    • Chemical structure and forms: Vitamin C is a water -soluble vitamin, a derivative of glucose. It exists in two forms: l-aciscorbitic acid (restored form, active) and L-dehydroacorbic acid (oxidized form). Both forms have antioxidant properties. Chemical formula: C6H8O6.
    • The mechanism of action in the body: Vitamin C is a powerful antioxidant, protects cells from damage by free radicals. It is involved in the synthesis of collagen necessary for the health of the skin, bones, cartilage and blood vessels. Vitamin C also plays an important role in the immune system, stimulates the activity of leukocytes and increases resistance to infections. It participates in the assimilation of iron, metabolism of folic acid and carnitine.
    • The most common forms of dietary supplements: Vitamin C is available in various forms: tablets, capsules, chewing tablets, powders, hissing tablets and liposomal forms. Ascorbic acid is the most common and affordable form. Sodium ascorbate and calcium ascorbate are buffer forms that are less acidic and better tolerated by people with a sensitive stomach. Liposomal vitamin C provides the best absorption. Vitamin C is often combined with zinc to enhance immune support.
    • Proven and unproven effectiveness:
      • Proven: Prevention and treatment of scurvy, support of the immune system for colds and influenza, improvement of iron absorption, antioxidant protection.
      • Unproven: Prevention of cancer, cardiovascular diseases, treatment of cataracts (additional studies are required), improvement of sports results (research results are contradictory).
    • Possible side effects and contraindications: High doses of vitamin C can cause stomach disorder, diarrhea, nausea, heartburn and headache. Contraindications: hemochromatosis, talassemia, glucose-6-phosphate dehydrogenase deficiency (G6PD). Caution should be used for diseases of the kidneys and a tendency to form kidney stones.
    • Interaction with other substances and drugs: Vitamin C can interact with some drugs such as warfarin (reduces effectiveness), aspirin (increases the excretion of vitamin C), aluminum-containing antacids (increase the absorption of aluminum). Vitamin E enhances the antioxidant properties of vitamin C.
    • Optimal dosages and methods of application: The recommended daily dose of vitamin C for adults is 75-90 mg. For smokers and people subject to stress, a higher dose may be required (up to 2000 mg per day). It is better to take vitamin with small doses during the day, as it is quickly excreted from the body. Meeting with food improves assimilation.

  3. B vitamins B: (B1, B2, B3, B5, B6, B7, B9, B12)

    • Chemical structure and forms: B vitamins are a group of water -soluble vitamins, each of which has a unique chemical structure and performs various functions in the body.
      • B1 (TIAMIN): The chemical structure includes a thiazol ring and aminopyrimidine ring.
      • B2 (riboflavin): It consists of an isoalloxazin ring and a cross -side tail.
      • B3 (Niacin): There is in two forms: nicotinic acid and nicotinamide.
      • B5 (pantotenic acid): It consists of β-alanine and pantic acid.
      • B6 (Pyridoxin): It exists in three forms: pyridoxine, pyridoxal and pyridoxamine.
      • B7 (Biotin): It consists of ureid-tetrahydrotiophenic ring connected to valerian acid.
      • B9 (folic acid): It consists of a pterine ring, a pair of aminobenzoic acid and glutamic acid.
      • B12 (Cobalaamin): Contains a cobalt and a complex porphyrin ring. It exists in several forms: cyanocobalamin, methylcobalamin, adenosylcobalamin and hydroxcobalamin.
    • The mechanism of action in the body: B vitamins play a key role in the energy exchange, functioning of the nervous system, the formation of red blood cells and DNA synthesis. Each vitamin performs specific functions.
      • B1: It is necessary for metabolism of carbohydrates.
      • B2: Participates in redox reactions.
      • B3: It is necessary for energy exchange and functioning of the nervous system.
      • B5: Participates in the synthesis of coenzyme A necessary for the metabolism of fats, carbohydrates and proteins.
      • B6: Participates in the metabolism of amino acids and neurotransmitters.
      • B7: It is necessary for the metabolism of fats, carbohydrates and proteins.
      • B9: It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells.
      • B12: It is necessary for the functioning of the nervous system and the formation of red blood cells.
    • The most common forms of dietary supplements: B vitamins are available in the form of separate vitamins and in the form of complexes of B vitamins B (B-Complex). Forms of release: tablets, capsules, chewing tablets, liquids and injections. Methylcobalamin is an active form of vitamin B12, which is better absorbed. Folic acid and methylphulate (active form B9) are also widely used. Liposomal forms of B vitamins provide the best absorption.
    • Proven and unproven effectiveness:
      • Proven: Treatment of deficiency of group B vitamins, prevention of nervous tube defects in the fetus (folic acid), treatment of pernicious anemia (vitamin B12), decrease in homocysteine ​​levels (vitamins B6, B12), improvement of energy exchange.
      • Unproven: Improving cognitive functions in healthy people, reducing the risk of cardiovascular diseases (additional studies are required), treatment of depression (research results are contradictory).
    • Possible side effects and contraindications: B vitamins are usually well tolerated. High doses can cause side effects, such as nausea, vomiting, diarrhea, redness of the skin (niacin), peripheral neuropathy (vitamin B6). Contraindications: individual intolerance. Vitamin B12 can mask the deficiency of folic acid.
    • Interaction with other substances and drugs: Some drugs can reduce the level of group B vitamins in the body, such as metformin (vitamin B12), oral contraceptives (vitamins B6, B9, B12), antibiotics (vitamins B1, B2, B3). B vitamins can interact with some drugs, for example, levodop (vitamin B6 reduces effectiveness).
    • Optimal dosages and methods of application: The dosage of group B vitamins depends on the age, state of health and the presence of deficiency. The recommended daily dose varies for each vitamin. Group B vitamins usually contain moderate doses of each vitamin. Meeting with food improves assimilation. Persons with a deficiency of group B vitamins may require a higher dose under the supervision of a doctor.

  4. Magnesium:

    • Chemical structure and forms: Magnesium (MG) is an alkaline earth, which is important for many biological processes. In dietary supplements, magnesium is represented in various forms, each of which has various bioavailability and tolerance: magnesium oxide, magnesium citrate, magnesium glycine, magnesium tronate, magnesium sulfate (English salt), magnesium chloride and magnesium lactate.
    • The mechanism of action in the body: Magnesium is involved in more than 300 enzymatic reactions in the body. It is necessary for energy metabolism, protein synthesis, the functioning of muscles and nerves, the regulation of blood sugar and blood pressure. Magnesium is also important for bone health and cardiovascular system. He participates in the transport of calcium and potassium through cell membranes.
    • The most common forms of dietary supplements: Magnesium citrate is a well -absorbed form, often used to improve digestion. Magnesium glycinate is an easily absorbed form that does not cause stomach disorders and has a calming effect. Magnesium tronate is a form that penetrates well through a hematoencephalic barrier and can improve cognitive functions. Magnesium oxide is the least assimilated form, often used as a laxative. Magnesium sulfate (English salt) is used for baths and orally as laxative.
    • Proven and unproven effectiveness:
      • Proven: Treatment of magnesium deficiency, reduction in blood pressure, prevention of migraine, improving blood sugar in people with type 2 diabetes, and relief of PMS symptoms.
      • Unproven: Improving sports results, treatment of depression, reducing the risk of cardiovascular diseases (additional studies are required), improving sleep (research results are contradictory).
    • Possible side effects and contraindications: High doses of magnesium can cause diarrhea, nausea, vomiting and cramps in the stomach. Contraindications: renal failure, bradycardia, myasthenia. Caution should be used when taking diuretics and antibiotics.
    • Interaction with other substances and drugs: Magnesium can interact with some drugs, such as antibiotics (tetracyclins and chinolons), bisphosphonates (drugs for the treatment of osteoporosis), diuretics (increase magnesium excretion), proton pump inhibitors (reduce magnesium absorption). Calcium and vitamin D can compete with magnesium for absorption.
    • Optimal dosages and methods of application: The recommended daily dose of magnesium for adults is 310-420 mg. The dosage depends on the age, floor and health. It is better to take magnesium with food to improve assimilation. Divide the daily dose into several techniques to avoid stomach disorders.

  5. Calcium:

    • Chemical structure and forms: Calcium (CA) is an alkaline earth, necessary for many physiological processes. In dietary supplements, calcium is represented in various forms: calcium carbonate, calcium citrate, calcium gluconate, calcium lactate and calcium phosphate.
    • The mechanism of action in the body: Calcium is the main component of bones and teeth. It is also necessary for the functioning of muscles and nerves, blood coagulation, transmitting nerve impulses and regulation of blood pressure. Calcium is involved in the secretion of hormones and enzymes.
    • The most common forms of dietary supplements: Calcium carbonate is the most common and affordable form, requires an acidic environment for suction (it is better to take food). Calcium citrate is well absorbed regardless of the acidity of the stomach (you can take on an empty stomach). Calcium gluconate and calcium lactate – less concentrated forms, contain less elementary calcium. Calcium is often combined with vitamin D to improve absorption.
    • Proven and unproven effectiveness:
      • Proven: Prevention and treatment of osteoporosis, reducing the risk of fractures, reducing blood pressure in pregnant women, relief of PMS symptoms.
      • Unproven: Prevention of colon cancer, reducing the risk of cardiovascular diseases (additional studies are required), improving sleep (research results are contradictory).
    • Possible side effects and contraindications: High doses of calcium can cause constipation, bloating, nausea and the formation of kidney stones. Contraindications: hypercalcemia, hypercalciuria, sarcoidosis, renal failure. Caution should be used when taking digoxin and diuretics.
    • Interaction with other substances and drugs: Calcium can interact with some drugs such as antibiotics (tetracycline and chinolons), levotyroxine (thyroid hormone), bisphosphonates (drugs for the treatment of osteoporosis), antacids (reduce calcium absorption). Iron, zinc and magnesium can compete with calcium for absorption.
    • Optimal dosages and methods of application: The recommended daily dose of calcium for adults is 1000-1200 mg. The dosage depends on the age, floor and health. It is better to take calcium in small doses during the day to improve assimilation. Calcium carbonate should be taken with food, and calcium citrate can be taken on an empty stomach.

  6. Iron:

    • Chemical structure and forms: Iron (Fe) is a trace element necessary for the transport of oxygen in the blood and the functioning of many enzymes. In dietary supplements, iron is represented in various forms: iron sulfate, iron fumarat, iron gluconate, iron helat (iron bislycinate), a polysaccharide complex of iron and carbonyl iron.
    • The mechanism of action in the body: Iron is a component of hemoglobin in red blood cells, which transfers oxygen from the lungs to the tissue. It is also a component of myoglobin in the muscles that stocks oxygen. Iron is involved in the operation of the immune system, DNA synthesis and energy exchange.
    • The most common forms of dietary supplements: Iron sulfate is the most common and affordable form, but often causes side effects from the gastrointestinal tract. Iron fumarat and iron gluconate are better tolerated than iron sulfate. Helat iron (iron bislycinate) is an easily assimilated form that does not cause constipation. The polysaccharide complex of iron and carbonyl iron are forms with slow release, which are also well tolerated.
    • Proven and unproven effectiveness:
      • Proven: Treatment of iron deficiency anemia, improvement of cognitive functions in children with iron deficiency, decreased fatigue in women with low iron levels.
      • Unproven: Improving sports results in people without iron deficiency, treatment of restless legs syndrome (additional studies are required).
    • Possible side effects and contraindications: Iron can cause side effects from the gastrointestinal tract, such as constipation, nausea, vomiting, abdominal pain and dark stools. An overdose of iron can be dangerous, especially for children. Contraindications: hemochromatosis, hemosiderosis, talassemia. Caution should be used for peptic ulcer of the stomach and intestines.
    • Interaction with other substances and drugs: Iron can interact with some drugs such as antacids, proton pump inhibitors, antibiotics (tetracycline and chinolons), levodop (drug for the treatment of Parkinson’s disease). Calcium, tea, coffee and products containing phitates can reduce iron absorption. Vitamin C improves iron absorption.
    • Optimal dosages and methods of application: The dosage of iron depends on the degree of deficiency and the cause of anemia. The recommended daily dose for adults is 8-18 mg. In the treatment of iron deficiency anemia, a higher dose (100-200 mg per day) is required under the supervision of a doctor. It is better to take iron on an empty stomach to improve assimilation. Take iron with vitamin C (for example, with orange juice) to increase absorption. Avoid simultaneously taking iron with products containing calcium, tea, coffee and phytates.

Section 2: Plant extracts and herbs

  1. SOUTINATEA:

    • Active components: Polysaccharides, alkamids, flavonoids, coffee acid and its derivatives (for example, chicoric acid).
    • The mechanism of action: Stimulation of the immune system, increased phagocytosis, antiviral and anti -inflammatory activity.
    • Proven and unproven effectiveness:
      • Proven: Reducing the duration and severity of the symptoms of colds.
      • Unproven: Creation prevention, treatment of other infectious diseases.
    • Output forms: Capsules, tablets, tinctures, teas.
    • Side effects: Rarely – allergic reactions.
    • Interaction with drugs: It can interact with immunosuppressants.

  2. Ginseng:

    • Active components: Ginzenosides (triterpena saponins).
    • The mechanism of action: Adaptogen, improving cognitive functions, increasing energy and decreased fatigue, antioxidant and anti -inflammatory activity.
    • Proven and unproven effectiveness:
      • Proven: Improving cognitive functions, decreased fatigue.
      • Unproven: Treatment of diabetes, cardiovascular diseases, cancer.
    • Output forms: Capsules, tablets, powders, tinctures, teas.
    • Side effects: Insomnia, nervousness, headache, increased blood pressure.
    • Interaction with drugs: It can interact with warfarin, antidepressants, antidiabetic drugs.

  3. Milk thistle (Silybum Marianum):

    • Active components: Silimarin (a mixture of flavonolinans, including silibin, silidian and silchristin).
    • The mechanism of action: Hepatoprotector, antioxidant, anti -inflammatory effect, stimulates the regeneration of liver cells.
    • Proven and unproven effectiveness:
      • Proven: Support for liver function for liver diseases (for example, cirrhosis, hepatitis).
      • Unproven: Treatment of other liver diseases, a decrease in cholesterol.
    • Output forms: Capsules, tablets, extracts, powders.
    • Side effects: Rarely – a disorder of the stomach, diarrhea.
    • Interaction with drugs: It can interact with some medicines metabolized by the liver.

  4. Kurkuma (Curcuma longa):

    • Active components: Kurkuminoids (mainly curcumin).
    • The mechanism of action: Anti -inflammatory, antioxidant, anti -cancer effect.
    • Proven and unproven effectiveness:
      • Proven: Relief of the symptoms of osteoarthritis.
      • Unproven: Treatment of other inflammatory diseases, cancer prevention.
    • Output forms: Capsules, tablets, powders, extracts.
    • Side effects: Rarely – a disorder of the stomach, diarrhea.
    • Interaction with drugs: It can interact with anticoagulants and anti -signs. Black pepper (piperin) improves the absorption of curcumin.

  5. Ginkgo biloba:

    • Active components: Flavonoids (for example, quercetin) and terpenlactons (ginkgoolides and bilobalide).
    • The mechanism of action: Improving blood circulation (especially in the brain), antioxidant and anti -inflammatory effects.
    • Proven and unproven effectiveness:
      • Proven: Improving cognitive functions with dementia, alleviation of symptoms of intermittent chromium.
      • Unproven: Improving memory in healthy people, treatment of ringing in the ears.
    • Output forms: Capsules, tablets, extracts, tinctures.
    • Side effects: Rarely – headache, stomach disorder, bleeding.
    • Interaction with drugs: It can interact with anticoagulants and anti -signs.

  6. Valerian:

    • Active components: Valerian acid, outlet, valepotriats.
    • The mechanism of action: A sedative, sleeping pills reduces anxiety and improves sleep.
    • Proven and unproven effectiveness:
      • Proven: Improving the quality of sleep.
      • Unproven: Treatment of anxiety disorders, decreased blood pressure.
    • Output forms: Capsules, tablets, extracts, tinctures, teas.
    • Side effects: Rarely – drowsiness, headache, stomach disorder.
    • Interaction with drugs: It can strengthen the effect of other soothing and sleeping pills.

  7. St. John’s wort (Hypericum Perforatum):

    • Active components: Hypercin and hyperoride.
    • The mechanism of action: Antidepressant action, inhibiting the reverse capture of serotonin, dopamine and norepinephrine.
    • Proven and unproven effectiveness:
      • Proven: Treatment of mild and moderate depression.
      • Unproven: Treatment of severe depression, other mental disorders.
    • Output forms: Capsules, tablets, extracts, tinctures.
    • Side effects: Photosensitivity, stomach disorder, dry mouth, dizziness.
    • Interaction with drugs: It can interact with a large number of drugs, including antidepressants, anticoagulants, contraceptives and immunosuppressants. It is important to consult a doctor before use.

  8. Saw Palmetto (Serenoa Repens):

    • Active components: Fatty acids and sterola.
    • The mechanism of action: Inhibition of 5-alpha reductase (enzyme that turns testosterone into dihydrotestosterone), anti-inflammatory effects.
    • Proven and unproven effectiveness:
      • Proven: Relief of symptoms of benign prostate hyperplasia (DGPZ).
      • Unproven: Treatment of hair loss, improvement of sexual function.
    • Output forms: Capsules, tablets, extracts.
    • Side effects: Rarely – stomach disorder, headache, libido decrease.
    • Interaction with drugs: It can interact with anticoagulants.

Section 3: Other Popular Bades

  1. Omega-3 fatty acids (EPA and DHA):

    • Chemical structure and forms: Omega-3 fatty acids are polyunsaturated fatty acids that are important for health. The most important omega-3 fatty acids: eicopascentaenic acid (EPA) and dairyxaenic acid (DHA). They have a long hydrocarbon chain with several double bonds. There are various forms of dietary supplements with omega-3, including fish oil, krill oil, algae oil (for vegetarians and vegan), omega-3 ethyl esters and omega-3 triglycerides.
    • The mechanism of action in the body: EPA and DHA are components of cell membranes and affect their structure and function. They participate in the synthesis of eicosanoids, which regulate inflammation, blood coagulation and immune function. Omega-3 fatty acids have an anti-inflammatory, antiarrhythmic and antitrombotic effect.
    • The most common forms of dietary supplements: Fish oil is the most common and affordable form. Crile oil-contains omega-3 in the form of phospholipids, which can improve assimilation. Algae oil – vegetarian and vegan source EPA and DHA. Omega-3 ethyl ethers are a concentrated form, but can be less stable. Omega-3 triglycerides are a more stable shape, closer to natural.
    • Proven and unproven effectiveness:
      • Proven: Reducing the level of triglycerides in the blood, reducing the risk of cardiovascular diseases (secondary prevention), relief of symptoms of rheumatoid arthritis.
      • Unproven: Prevention of cardiovascular diseases (primary prevention), improvement of cognitive functions, treatment of depression (research results are contradictory).
    • Possible side effects and contraindications: High doses of Omega-3 can cause stomach disorder, fishing, diarrhea and increase the risk of bleeding. Contraindications: hemophilia, taking anticoagulants. Should be used with caution before surgical interventions.
    • Interaction with other substances and drugs: Omega-3 fatty acids can interact with anticoagulants (warfarin, aspirin), increasing the risk of bleeding. Simultaneous administration with other drugs that reduce blood coagulation should be avoided.
    • Optimal dosages and methods of application: The recommended daily dose of Omega-3 (EPA and DHA) is 250-500 mg. To reduce the level of triglycerides, a higher dose (2-4 grams per day) is required under the supervision of a doctor. It is better to take omega-3 with food to improve absorption and reduce the risk of stomach disorder. Choose a high content of EPA and DHA.

  2. Coenzim Q10 (COQ10):

    • Chemical structure and forms: Coenzym Q10 (CoQ10) is a vitamin -like substance necessary for energy metabolism in cells. It is a benzochinon ring with an isoprenilic lateral chain. It exists in two forms: Kilikhinon (oxidized form) and Kilikhinol (restored form). Kilikhino

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