Bades: harm or benefits – debunk myths
I. What are dietary supplements? Definition and classification.
Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Their goal is not the treatment of diseases. They are designed to maintain the normal functioning of the body and strengthen its protective forces.
Russian legislation, in particular Federal Law No. 29-FZ “On the quality and safety of food products”, defines dietary supplements as food products. This is a fundamental difference from drugs that are regulated by Federal Law No. 61-ФЗ “On Consistence of Medicines”.
1.1. The difference between dietary supplements and drugs.
The key difference between dietary supplements and drugs is to prescribe and regulation. Medicines are intended for the treatment, prevention and diagnosis of diseases. They undergo strict clinical trials confirming their effectiveness and safety. Registration of drugs involves the provision of extensive documentation, including data on the composition, pharmacological properties, the results of clinical research, side effects and contraindications. The production of drugs is carried out in accordance with the Tough GMP standards (good manufactoring practice).
Bades, on the contrary, are not intended for the treatment of diseases. They are positioned as a means to maintain health, replenish the deficiency of nutrients and improve overall well -being. Registration of dietary supplements is less strict than registration of drugs. It includes checking the composition for safety and compliance with the declared ingredients, but does not require evidence of clinical effectiveness. The production of dietary supplements must also comply with certain standards, but these standards are usually less strict than GMP standards for drugs.
1.2. Classification of dietary supplements.
Bad can be classified according to various criteria, including the composition, form of release and functional purpose.
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By composition:
- Nutricevtiki: Contain irreplaceable food substances, such as vitamins, minerals, amino acids, fatty acids and dietary fiber. They are designed to replenish the deficiency of these substances in the diet. Examples: vitamin-mineral complexes, omega-3 fatty acids, calcium, magnesium, iron.
- Parafarmetzetics: Contain biologically active substances that have certain physiological effects. They are designed to maintain the normal function of organs and systems of the body. Examples: plant extracts, probiotics, prebiotics, antioxidants.
- Probiotics and prebiotics: They contain living microorganisms that are useful for intestinal microflora (probiotics), or substances that stimulate the growth of these microorganisms (prebiotics). They are designed to improve digestion and strengthen immunity.
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By the form of release:
- Tablets.
- Capsules.
- Powders.
- Liquids (solutions, syrups, extracts).
- Baors.
- Tea drinks.
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For functional purpose:
- To increase immunity.
- To improve digestion.
- To maintain the cardiovascular system.
- To improve the condition of the skin, hair and nails.
- To increase energy and endurance.
- To control weight.
- To improve cognitive functions.
- For athletes.
1.3. Legal regulation of dietary supplements in Russia.
The regulation of dietary supplements in Russia is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Production, import, implementation and quality control of dietary supplements are regulated by the following regulatory documents:
- Federal Law No. 29-FZ “On the quality and safety of food products”.
- Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”.
- Technical regulations of the Customs Union TR TS 022/2011 “Food products regarding its marking.”
- Sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BADs).”
Before issuing dietary supplements, dietary supplements are subject to state registration in Rospotrebnadzor. During the registration, the compliance of the products, the availability of the necessary documentation, the correct marking and the reliability of information about the composition and properties are checked. If violations are detected, registration can be suspended or canceled.
II. Myths about dietary supplements and their debunking.
Around the dietary supplements there are many myths that mislead consumers and make it difficult to make a conscious decision on their use. Consider the most common of them.
2.1. Myth 1: Bades are medicines.
Development: As already noted, dietary supplements are food products, not medicines. They are not intended for the treatment of diseases and do not undergo strict clinical trials necessary for the registration of drugs. Marketing of dietary supplements should not contain allegations of the therapeutic effect. If the dietary supplement is positioned as a means of treating the disease, this is a violation of the law.
2.2. Myth 2: Dans are absolutely safe, as they contain only natural ingredients.
Development: “Natural” does not always mean “safe”. Many plants contain biologically active substances that can cause side effects or interact with drugs. For example, St. John’s wort, widely used in dietary supplements to improve mood, can reduce the effectiveness of some drugs, including antidepressants and contraceptive tablets. In addition, the quality and safety of dietary supplements depend on the manufacturer. Unscrupulous manufacturers can use poor -quality raw materials, violate production technology or add ingredients that are not indicated on the label, including medicinal substances. Therefore, it is important to purchase dietary supplements only from trusted manufacturers and carefully study the composition of the product.
2.3. Myth 3: Bades are always effective.
Development: The effectiveness of dietary supplements has not always been scientifically proven. Many studies on dietary supplements have methodological disadvantages or are funded by manufacturers, which can lead to biased results. Even if the dietary supplement contains useful ingredients, its effectiveness can depend on the individual characteristics of the body, dosage, duration of administration and other factors. Do not expect a miracle from dietary supplements. They can be useful as an addition to a healthy lifestyle, but will not replace full nutrition, physical activity and timely seeking a doctor.
2.4. Myth 4: The more, the better. An increase in dose of dietary supplements will enhance its effect.
Development: Exceeding the recommended dose of dietary supplements can be dangerous to health. Many vitamins and minerals, especially in high doses, can cause side effects, such as nausea, vomiting, diarrhea, headache and even more serious complications. For example, an excess of vitamin A can lead to damage to the liver, and an excess of iron – to damage to the heart and other organs. It is important to strictly observe the recommended dosage indicated on the Bad packaging and consult a doctor before taking the appointment, especially if you have any chronic diseases or take other drugs.
2.5. Myth 5: All dietary supplements are the same. You can buy any dietary supplement with the desired composition.
Development: The quality of dietary supplements can vary significantly depending on the manufacturer, the used raw materials, production technologies and quality control. Cheap dietary supplements may contain poor -quality ingredients, impurities or not correspond to the declared composition. Therefore, it is important to choose dietary supplements from well -known and reliable manufacturers who have a good reputation and comply with quality standards. When choosing a dietary supplement, you should pay attention to the availability of quality certificates, laboratory research results and consumer reviews.
2.6. Myth 6: Everyone needs dietary supplements without exception.
Development: Most people who adhere to a balanced diet and lead a healthy lifestyle do not need dietary supplements. However, in some cases, such as pregnancy, breastfeeding, elderly age, intense physical activity or the presence of certain diseases, the intake of dietary supplements can be justified. In these cases, it is necessary to consult a doctor to determine which dietary supplements are necessary and in what dosage. Do not take dietary supplements unnecessarily, as this can lead to an imbalance of nutrients in the body and negatively affect health.
2.7. Myth 7: dietary supplements can replace medicines.
Development: Bades cannot replace medicines, especially in the treatment of serious diseases. The cessation of medication and replacing their dietary supplements can lead to a deterioration in health and serious consequences. Bades can only be used as an addition to the main treatment prescribed by a doctor. Before starting to receive dietary supplements, it is necessary to consult a doctor in order to make sure that he does not interact with the drugs taken and is not contraindicated in existing diseases.
2.8. Myth 8: Information on the Bad label is always reliable.
Development: Unfortunately, the information on the Bad label does not always correspond to reality. Unscrupulous manufacturers may indicate the overstated content of active substances, hide the presence of harmful impurities or not indicate all the ingredients in the product. Therefore, it is important to purchase dietary supplements only from trusted manufacturers and carefully study the composition of the product. If you have doubts about the reliability of the information on the label, you can contact the Rospotrebnadzor for the examination of Bad.
III. Who needs dietary supplements and when? Indications for use.
Despite many myths, in some cases the intake of dietary supplements can be justified and even useful. However, it is important to remember that before starting to receive dietary supplements, it is necessary to consult a doctor to determine whether it is necessary for you and in what dosage.
3.1. Nutrient deficiency.
Bades can be useful for replenishing the deficiency of vitamins, minerals and other nutrients, which can occur as a result of an unbalanced diet, diet restrictions, diseases of the gastrointestinal tract or other factors. For example, vegetarians and vegans can be recommended to take vitamin B12, since it is found only in animal products. People with lactose intolerance can be recommended to take calcium. In old age, the absorption of vitamin D may be reduced, so it can be recommended in the form of dietary supplements.
3.2. Pregnancy and breastfeeding.
During pregnancy and breastfeeding, the need for some vitamins and minerals, such as folic acid, iron, calcium and iodine, increases significantly. Reception of dietary supplements containing these substances can help ensure the normal development of the fetus and the health of the mother. However, it is important to remember that the uncontrolled intake of dietary supplements during pregnancy can be dangerous, so you need to consult a doctor before the start of the appointment.
3.3. Increased physical and mental stress.
People experiencing increased physical and mental stress can be recommended to receive dietary supplements containing B vitamins, vitamin C, antioxidants and adaptogens. These substances help increase energy, improve attention concentration and reduce fatigue. However, it is important to remember that dietary supplements will not replace a good rest and a healthy lifestyle.
3.4. Diseases of the gastrointestinal tract.
In some diseases of the gastrointestinal tract, such as dysbiosis, irritable intestines and inflammatory intestinal diseases, the absorption of nutrients may be impaired. In these cases, the use of dietary supplements containing probiotics, prebiotics, digestive enzymes and vitamins can help improve digestion and make up for nutrient deficiency. However, it is important to remember that dietary supplements will not replace the main treatment of the disease prescribed by a doctor.
3.5. Age -related changes.
With age in the body, changes occur, which can lead to a decrease in the absorption of nutrients and an increased need for some vitamins and minerals. In old age, the use of dietary supplements containing vitamin D, calcium, vitamin B12 and omega-3 fatty acids can be recommended. These substances help maintain the health of bones, muscles, nervous system and cardiovascular system.
3.6. Prevention of diseases.
Some dietary supplements can be used to prevent certain diseases. For example, the intake of vitamin D can help reduce the risk of osteoporosis and some types of cancer. Reception of omega-3 fatty acids can help reduce the risk of developing cardiovascular diseases. However, it is important to remember that dietary supplements are not panacea and cannot guarantee protection against diseases. For effective prevention of diseases, it is necessary to conduct a healthy lifestyle, regularly undergo medical examinations and consult a doctor in a timely manner.
IV. How to choose the right dietary supplement? Recommendations and tips.
The choice of Bad is a responsible step that requires an attentive approach. In order not to harm your health and get the maximum benefit from the use of dietary supplements, you must follow certain recommendations.
4.1. Consultation with a doctor.
Before taking any dietary supplement, you need to consult a doctor. The doctor will help to determine whether you need dietary supplements, in what dosage and how long to take it. He will also take into account your individual characteristics, health status, medications and possible contraindications. Badama self -medication can be dangerous to health.
4.2. The choice of the manufacturer.
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards. Study consumer reviews about manufacturer products. Pay attention to the availability of quality certificates and laboratory tests. You should not buy dietary sellers or through Internet sites that do not cause confidence.
4.3. Studying the composition.
Carefully study the composition of the dietary supplement. Make sure that there are no ingredients for which you are allergic or intolerance to. Pay attention to the content of active substances and their dosage. Avoid dietary supplements containing artificial dyes, flavors and preservatives. Preference should be given to dietary supplements with a natural composition.
4.4. Checking the expiration date.
Before buying a dietary supplement, be sure to check the expiration date. Do not take dietary supplements with an expired shelf life. They can be ineffective or even dangerous to health.
4.5. Compliance with the dosage.
Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dosage, even if it seems to you that this will enhance the effect. Exceeding the dosage can be dangerous to health.
4.6. Storage conditions.
Store dietary supplements in accordance with the instructions. Usually they should be stored in dry, cool and protected place from light. Do not store dietary supplements in the bathroom or in the kitchen, where high humidity and temperature.
4.7. Interaction with drugs.
If you take any medicine, be sure to inform the doctor before taking the Bad. Some dietary supplements can interact with medicines and change their effect. The doctor will help to determine whether it is safe to take dietary supplements in combination with your medicines.
4.8. Side effects.
Carefully follow your well -being during a dietary supplement. If you notice any side effects, such as nausea, vomiting, diarrhea, headache, skin rash or other unpleasant symptoms, stop taking the dietary supplement and consult a doctor.
4.9. Critical thinking.
Do not believe advertising and do not succumb to promises of a miraculous effect. Critically evaluate the information about dietary supplements obtained from various sources. Remember that dietary supplements are not a panacea and will not replace full nutrition, physical activity and timely seeking a doctor.
V. Possible risks and side effects.
Reception of dietary supplements, like any other substances, can be associated with certain risks and side effects. It is important to know about them in order to make conscious decisions and respond in a timely manner to any negative manifestations.
5.1. Allergic reactions.
Bades can cause allergic reactions in people sensitive to certain ingredients. Allergic reactions can appear in the form of a skin rash, itching, urticaria, Quincke’s edema or anaphylactic shock. If you are allergic to any food or medicine, be sure to inform the doctor before taking Bad. If there are signs of an allergic reaction, stop taking the dietary supplement and seek medical help.
5.2. Interaction with drugs.
Some dietary supplements can interact with medicines and change their effect. For example, St. John’s wort can reduce the effectiveness of antidepressants, contraceptives and some other drugs. Vitamin K can reduce the effectiveness of anticoagulants. Before you get a dietary supplement, be sure to tell the doctor what medicines you take.
5.3. Overdose.
Exceeding the recommended dose of dietary supplements can be dangerous to health. An overdose of vitamins and minerals can cause various side effects, such as nausea, vomiting, diarrhea, headache, liver damage, kidneys and other organs. Strictly observe the recommended dosage and do not take dietary supplements unnecessarily.
5.4. Poor -quality raw materials.
Unscrupulous manufacturers can use poor -quality raw materials in the production of dietary supplements. This can lead to the fact that dietary supplements contain harmful impurities, heavy metals, pesticides and other toxic substances. Therefore, it is important to purchase dietary supplements only from trusted manufacturers who have a good reputation and comply with quality standards.
5.5. Fakes.
There are many fakes in the dietary supplement market. Fake dietary supplements may contain ingredients not indicated on the label, or not contain the declared active substances. Reception of fake dietary supplements can be not only ineffective, but also dangerous to health. Therefore, buy dietary supplements only in pharmacies or from official distributors.
5.6. Lack of proven effectiveness.
The effectiveness of many dietary supplements is not scientifically proven. Many studies on dietary supplements have methodological disadvantages or are funded by manufacturers, which can lead to biased results. Do not expect a miracle from dietary supplements. They can be useful as an addition to a healthy lifestyle, but will not replace full nutrition, physical activity and timely seeking a doctor.
5.7. Pollution.
Some dietary supplements, especially plant origin, can be contaminated with heavy metals, pesticides or other toxic substances. This can happen due to pollution of the soil, water or air at the place of growth of plants used as raw materials. It is important to choose dietary supplements made from raw materials that have passed strict quality control and not containing harmful impurities.
VI. Badam alternatives: a healthy lifestyle and good nutrition.
In most cases, instead of taking dietary supplements, you can achieve the desired effect with the help of a healthy lifestyle and full nutrition. These methods are safer and more effective than taking dietary supplements and do not have side effects.
6.1. Balanced diet.
A balanced diet is the basis of health and well -being. The diet should be diverse and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins, minerals and trace elements. Try to eat more fresh fruits, vegetables, whole grain products, low -fat meat, fish and dairy products. Limit the consumption of processed products, sugar, salt and saturated fats.
6.2. Physical activity.
Regular physical activity is necessary to maintain health and well -being. Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Choose a type of physical activity that you like and do it regularly. It can be walking, running, swimming, cycling, dancing, yoga or any other sport.
6.3. Healthy sleep.
Healthy sleep is necessary to restore the body and maintain the normal function of the brain. Try to sleep at least 7-8 hours a day. Observe sleep mode and go to bed and wake up at the same time every day. Create comfortable sleeping conditions: a dark, quiet and cool room. Avoid the use of caffeine and alcohol before bedtime.
6.4. Stress management.
Chronic stress can negatively affect health and lead to various diseases. Learn to manage stress using various methods such as meditation, yoga, breathing exercises, nature walks or communication with close people. Find a hobby that will help you relax and distract from problems.
6.5. Refusal of bad habits.
Smoking and abuse of alcohol cause serious harm to health and increase the risk of various diseases. Refuse smoking and limit alcohol consumption. This will help you maintain health and improve well -being.
6.6. Regular medical examinations.
Regular medical examinations help identify diseases in the early stages and start treatment in a timely manner. Pass medical examinations at least once a year. This will help you maintain health and extend your life.
VII. Conclusion: a balanced approach to dietary supplements.
Take dietary supplements or not is everyone’s personal business. However, it is important to approach this issue carefully and consciously, given all possible risks and advantages. You should not rely on advertising and believe in the miraculous effect of dietary supplements. In most cases, a healthy lifestyle and good nutrition are more safe and effective ways to maintain health and well -being. Before taking the dietary supplement, be sure to consult a doctor to determine if you need it and in what dosage. Choose dietary supplements from trusted manufacturers and carefully study the composition of the product. Follow the recommended dosage and monitor your well -being during a dietary supplement. In case of side effects, stop taking the dietary supplement and seek medical help. Remember that dietary supplements are not a panacea, but only an addition to a healthy lifestyle.