The best dietary supplements: reviews of experts and consumers

The best dietary supplements: reviews of experts and consumers

I. Understanding of dietary supplements: what is it and why are they needed?

Biologically active additives (dietary supplements) 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 drugs, but are considered as an addition to the diet, aimed at optimizing food status, maintaining health and reducing the risk of developing certain diseases.

Bad can contain:

• Vitamins: Organic compounds necessary for the normal functioning of the body are often indispensable (not synthesized in the body) and coming only with food. Examples: vitamin D, vitamin C, B vitamins B.
• Minerals: Inorganic substances, also necessary for maintaining health involved in various physiological processes. Examples: calcium, magnesium, iron, zinc.
• Amino acids: “Building blocks” of proteins necessary for the synthesis of enzymes, hormones and other important molecules. Examples: L-Lisin, L-Arginine, L-tripthophanes.
• Paul -saturated fatty acids (PNS): Important fats, especially Omega-3 and Omega-6, necessary for the health of the heart, brain and immune system.
• Plant extracts: Concentrates of biologically active substances obtained from plants with various useful properties. Examples: green tea extract, echinacea extract, milk thistle extract.
• Probiotics and prebiotics: Useful bacteria and substances that support a healthy intestinal microflora.
• Other biologically active substances: Coenzyme Q10, glucosamine, chondroitin and others.

The need for dietary supplements can arise in the following cases:

• Unstable nutrition: The modern diet often does not provide the body with all the necessary vitamins and minerals.
• Increased needs: During periods of pregnancy, breastfeeding, active growth, intensive physical activity, the need for certain nutrients increases.
• Age changes: With age, the body’s ability to absorb some nutrients decreases.
• Diseases: Some diseases can lead to a deficiency of certain nutrients or increase the need for them.
• Prevention: To maintain health and reduce the risk of developing certain diseases.

II. Criteria for choosing high -quality dietary supplement:

The choice of high -quality and effective dietary supplements is a task that requires an attentive approach. It is important to consider the following factors:

• Composition: Carefully study the composition of the product. Make sure that it contains the substances that you need in sufficient dosages. Pay attention to the form of substances (for example, chelat forms of minerals are better absorbed). Avoid products with excessive amounts of unnecessary additives, dyes, flavors.
• Manufacturer: Give preference to manufacturers with a good reputation with quality certificates and complies with production standards (GMP – Good Manufactoring Practice). Study reviews about the manufacturer and its products.
• Certification: The presence of quality certificates (for example, ISO, HACCP) indicates that the product has passed the necessary checks and meets the established standards.
• Dosage: The dosage of active substances should be adequate and comply with the recommendations of specialists. Too low dosage can be ineffective, and too high – to lead to undesirable side effects.
• Output form: The choice of release form (tablets, capsules, powder, liquid) depends on personal preferences and ease of use. Some forms can be better absorbed than others.
• Price: The price is not always a determining factor in quality. Do not overpay for branded products if there are more affordable analogues with a similar composition and quality. However, too low the price may indicate low quality of raw materials or non -compliance with production standards.
• Reviews: Study the reviews of other consumers about the product. However, treat reviews critically, as they can be subjective or biased.
• Consultation with a specialist: Before you start taking Bad, it is recommended to consult a doctor or a nutritionist, especially if you have any chronic diseases or take other drugs.

III. Review of popular dietary supplements and reviews of experts and consumers:

This section presents a review of popular dietary supplements in various categories, taking into account the reviews of experts (doctors, nutritionists, nutritionists) and consumers. It is important to remember that the information presented is an introductory nature and is not a replacement for a consultation with a doctor.

A. Vitamins:

• Vitamin D: It is important for the health of bones, the immune system and overall well -being. Especially relevant for residents of regions with insufficient sunlight.
  • Experts: It is recommended to take vitamin D3 (cholecalciferol), as it is better absorbed than vitamin D2 (ergocalciferol). The dosage is selected individually, depending on the level of vitamin D in the blood.
  • Users: They note an improvement in mood, increased energy level, strengthening immunity. Some complain about the lack of effect, which may be associated with insufficient dosage or poor -quality product.
  • Popular brands: Solgar, Now Foods, Doctor’s Best.
• Vitamin C: A powerful antioxidant necessary for immunity, skin health and blood vessels.
  • Experts: It is recommended to choose vitamin C in the form of ascorbate (for example, sodium ascorbate) for better tolerance. Dosage can vary depending on the needs of the body.
  • Users: They note a decrease in the incidence of colds, improving the condition of the skin, increasing energy. Some note discomfort in the stomach when taking high doses.
  • Popular brands: California Gold Nutrition, Thorne Research, Garden of Life.
• B vitamins B: Important for the nervous system, energy exchange and health of the skin.
  • Experts: It is recommended to take a complex of B vitamins, as they work synergistically. Pay attention to the form of vitamins (for example, methylplate instead of folic acid for better absorption).
  • Users: They note an improvement in mood, increased energy, decrease fatigue, improving the condition of the skin and hair.
  • Popular brands: Nature Made, Jarrow Formulas, Pure Encapsulations.

B. Minerals:

• Magnesium: It is important for the nervous system, muscles, heart and bones.
  • Experts: It is recommended to choose magnesium in the form of glycinate, citrate or tronate, as they are better absorbed than magnesium oxide.
  • Users: They note a decrease in anxiety, improving sleep, a decrease in muscle seizures, normalization of blood pressure.
  • Popular brands: Natural Vitality (Natural Calm), Doctor’s Best, Magnesium Breakthrough.
• Zinc: It is important for immunity, skin, hair and reproductive function.
  • Experts: It is recommended to choose a zinc in the form of a picoline or citrate for better absorption.
  • Users: The strengthening of immunity, improving the condition of the skin, acceleration of wound healing are noted. Some note nausea when taking an empty stomach.
  • Popular brands: Now Foods, Thorne Research, Life Extension.
• Calcium: It is important for the health of bones and teeth.
  • Experts: It is recommended to take calcium in combination with vitamin D and vitamin K2 for better absorption and direction of calcium in the bone.
  • Users: The strengthening of bones, a decrease in the risk of osteoporosis are noted. Some note constipation when taking high doses of calcium.
  • Popular brands: Nature’s Bounty, Solving, Loves.

B. Omega-3 fatty acids:

• Omega-3 (EPA and DHA): Important to the health of the heart, brain and immune system.
  • Experts: It is recommended to choose products with a high content of EPA and DHA. It is important to pay attention to the source of omega-3 (fish oil, crill, algae oil) and the degree of purification of heavy metals.
  • Users: They note an improvement in memory and concentration, a decrease in cholesterol, and an improvement in the condition of the skin. Some note a fish flavor or belching after admission.
  • Popular brands: Nordic Naturals, Carlson Labs, Viva Naturals.

Probiotics:

• Probiotics: Useful bacteria supporting a healthy intestinal microflora.
  • Experts: It is recommended to choose probiotics with a high content of various strains of bacteria. It is important to pay attention to storage conditions and shelf life.
  • Users: They note an improvement in digestion, strengthening immunity, a decrease in bloating. Some note temporary digestive disorders at the beginning of the reception.
  • Popular brands: Culturelle, Garden of Life, Renew Life.

D. Plant extracts:

• Curcumin: It has anti -inflammatory and antioxidant properties.
  • Experts: It is recommended to choose curcumin in a form that improves assimilation (for example, with piperin).
  • Users: They note a decrease in joint pain, improving digestion, and an increase in immunity.
  • Popular brands: CurcuminMD Plus, Turmeric Curcumin with BioPerine, Garden of Life.
• Milk thistle: Supports liver health.
  • Experts: It is recommended to choose a high -player with a high content of silimarin.
  • Users: They note an improvement in digestion, cleansing of the liver, improve the condition of the skin.
  • Popular brands: Jarrow Formulas, Now Foods, Nature’s Way.
• SOUTINATEA: Supports the immune system.
  • Experts: It is recommended to take echinacea at the first signs of colds.
  • Users: Note a decrease in the incidence of colds, acceleration of recovery.
  • Popular brands: Nature’s Way, Gaia Herbs, Herb Pharm.

IV. How to take dietary supplements correctly:

Reception of dietary supplements requires compliance with certain rules to ensure maximum efficiency and safety:

• Follow the instructions: Carefully study the instructions for the use indicated on the packaging of the product.
• Observe the dosage: Do not exceed the recommended dosage.
• Take dietary supplements at the right time: Some dietary supplements are better absorbed on an empty stomach, while others are absorbed during food.
• Drink enough water: Water is necessary for the absorption and transportation of nutrients.
• Be consistent: To achieve the maximum dietary effect, it is necessary to take regularly and for a long time.
• Consider the interaction with the drugs: Some dietary supplements can interact with drugs. Consult a doctor if you take any medicine.
• Follow the reaction of the body: In the event of any side effects, stop taking the dietary supplement and consult a doctor.
• Do not replace dietary supplements with full food: Bades are an addition to the diet, not its replacement.
• Keep dietary supplements in the right place: Keep dietary supplements in a dry, cool place, protected from light and inaccessible to children.

V. Myths and errors about dietary supplements:

There are many myths and misconceptions about dietary supplements that need to be dispelled:

• Myth: Bades are medicines. Bades are not medicines and are not intended for the treatment of diseases. They are designed to maintain health and optimize food status.
• Myth: Bades are always effective. The effectiveness of dietary supplements depends on many factors, including the composition, dosage, product quality, individual characteristics of the body and lifestyle.
• Myth: Dans are always safe. Some dietary supplements can cause side effects, especially with improper use or interaction with drugs.
• Myth: The more, the better. Exceeding the recommended dosage of dietary supplements will not lead to an increase in the effect, or, on the contrary, cause side effects.
• Myth: Bades are a waste of money. High -quality dietary supplements, accepted for its intended purpose and in accordance with the recommendations of specialists, can be useful for maintaining health.
• Myth: All dietary supplements are the same. The composition, quality and efficiency of dietary supplements can vary significantly depending on the manufacturer, raw materials and production technologies.

VI. Trends in the market of dietary supplements:

The dietary supplement market is constantly developing and offers consumers more and innovative products. Some of the current trends include:

• Personalized nutrition: Development of dietary supplements taking into account the individual needs of the body based on genetic tests and other data.
• Natural and organic ingredients: The growing demand for dietary supplements made of natural and organic ingredients, without adding artificial dyes, flavorings and preservatives.
• Probiotics of a new generation: The development of probiotics with improved resistance to the aggressive environment of the stomach and the ability to populate the intestines more efficiently.
• Nutrikosmetics: Development of dietary supplements aimed at improving the condition of the skin, hair and nails.
• Bad for athletes: Development of specialized dietary supplements for athletes aimed at increasing endurance, strength and recovery speed after training.
• Plant adaptogens: The use of plant adaptogens (for example, rhodiola pink, ashvaganda) to increase the body’s resistance to stress.
• Liposomal forms: The use of liposomal forms to improve the absorption of active substances.
• Support for microbioma: Development of dietary supplements aimed at maintaining a healthy intestinal microbioma.

VII. Conclusion:

Bades can be a useful addition to the diet that helps maintain health and reduce the risk of developing certain diseases. However, the choice and use of dietary supplements requires an attentive approach and consultation with a specialist. It is important to choose quality products from reliable manufacturers, observe the recommended dosages and take into account the individual characteristics of the body. Remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.