The effect of dietary supplements on the body: reviews and research

Part 1: Overview of dietary supplements and the principles of their action

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their goal is to replenish the deficiency of nutrients necessary for the body, maintaining the normal functioning of organs and systems, as well as increasing resistance to adverse environmental factors.

Bades are available in various forms: tablets, capsules, powders, extracts, syrups, bars, etc. The composition of the dietary supplement can be very diverse and include:

Vitamins: Organic compounds necessary for normal metabolism and functioning of the body. These include vitamins A, B (B1, B2, B3, B5, B6, B7, B9, B12), C, D, E, K and others.
Minerals: Inorganic substances that play an important role in various physiological processes. These include calcium, magnesium, iron, zinc, selenium, iodine, potassium, sodium and others.
Amino acids: Building blocks of proteins necessary for the growth, restoration and functioning of tissues. These include essential amino acids (which the body cannot synthesize independently) and replaceable amino acids.
Plant extracts: Concentrates of biologically active substances extracted from plants. These include ginseng, echinacea, ginkgo biloba, green tea and many others.
Probiotics and prebiotics: Useful bacteria and substances that contribute to their growth necessary to maintain a healthy intestinal microflora.
Paul -saturated fatty acids (PNS): Important for the health of the heart and blood vessels, as well as for the normal functioning of the brain. These include omega-3 and omega-6 fatty acids.
Enzymes: Proteins that accelerate chemical reactions in the body, necessary for digestion and other processes.
Other biologically active substances: For example, coenzyme Q10, carnitine, chondroitin, glucosamine and others.

The principle of operation of dietary supplements is to provide the body with additional nutrients that may be insufficient in the diet. They can have different effects on the body, depending on the composition and dosage. For example, vitamins and minerals can replenish the deficiency of these substances, plant extracts can have an antioxidant, anti -inflammatory or immunomodulating effect, and probiotics can improve digestion and strengthen immunity.

It is important to note that the effectiveness and safety of dietary supplements can vary depending on the quality of the products, individual characteristics of the body and other factors. Before using dietary supplements, it is recommended to consult a doctor or other qualified specialist.

Part 2: The most popular dietary supplement and their effect on the body (with reviews and research)

In this section, we consider the most popular dietary supplements and analyze their effect on the body, based on scientific research and consumer reviews.

1. Vitamin D:

Impact: Vitamin D plays a key role in the assimilation of calcium and phosphorus, which is necessary for the health of bones and teeth. It also participates in the regulation of the immune system, reduces the risk of developing certain diseases (for example, rickets in children and osteoporosis in adults) and supports normal muscle functioning.
Research: Numerous studies confirm the relationship between vitamin D deficiency and an increased risk of developing various diseases. Studies also showed that vitamin D intake can improve bone health, strengthen immunity and reduce the risk of developing certain types of cancer.
Reviews: Many people taking vitamin D note an improvement in well -being, increase energy, strengthening bones and teeth, as well as a decrease in the frequency of colds. However, some users report side effects, such as nausea, vomiting and constipation (usually with an overdose).
Example of the review: “I take vitamin D on the recommendation of a doctor, since I found a deficit. After several months of reception, I feel much better, I get tired less and less likely.”

2. Omega-3 fatty acids:

Impact: Omega-3 fatty acids (EPA and DHA) are important for the health of the heart and blood vessels, the normal functioning of the brain, improving vision and decreasing inflammation in the body. They can also have a positive effect on mood and cognitive functions.
Research: Numerous studies confirm the benefits of omega-3 fatty acids for the health of the heart and blood vessels. Studies also showed that the omega-3 reception can reduce the risk of depression, improve memory and concentration, as well as reduce arthritis symptoms.
Reviews: Many people who take Omega-3 note an improvement in the condition of the skin, hair and nails, a decrease in blood cholesterol, improving mood and cognitive functions, as well as a decrease in joint pain. Some users report side effects, such as a fish taste in the mouth and a stomach disorder.
Example of the review: “I have been accepting Omega-3 for several years. I noticed that the skin has become more moisturized, my hair is shiny, and the nails are strong. In addition, the mood improved and it became easier to concentrate on work.”

3. Probiotics:

Impact: Probiotics are useful bacteria that contribute to the maintenance of a healthy intestinal microflora. They improve digestion, strengthen immunity, reduce the risk of infections and can have a positive effect on mental health.
Research: Studies show that probiotics can be effective in the treatment and prevention of diarrhea caused by antibiotics, irritable intestines (SRK) and other diseases of the gastrointestinal tract. Studies also showed that probiotics can strengthen immunity and reduce the risk of allergies.
Reviews: Many people who take probiotics note an improvement in digestion, a decrease in swelling of the abdomen and constipation, strengthening immunity and a decrease in SPK symptoms. Some users report temporary side effects, such as gases and discomfort in the abdomen.
Example of the review: “After the course of antibiotics, I started digesting problems. The doctor advised probiotics. A few days of intake, I felt a significant improvement, bloating has passed, and the chair normalized.”

4. Magnesium:

Impact: Magnesium plays an important role in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of muscles and nerves, maintaining a healthy heart rhythm, regulating blood sugar and maintaining healthy bones.
Research: Studies show that magnesium can help reduce blood pressure, improve blood sugar control in people with type 2 diabetes, reduce migraine symptoms and improve sleep quality.
Reviews: Many people who take magnesium note improvement of sleep, a decrease in muscle seizures, a decrease in headaches and increased energy. Some users report side effects such as diarrhea (especially when taking high doses).
Example of the review: “I suffered from insomnia and muscle seizures. After the start of the use of magnesium, the dream improved, and the convulsions were practically pleased. I was very pleased with the result.”

5. Collagen:

Impact: Collagen is the main structural protein in the body, which forms the basis of connective tissue, including skin, bones, tendons and cartilage. Reception of collagen can help improve the condition of the skin, reduce wrinkles, strengthen bones and joints, and improve hair and nail health.
Research: Some studies show that collagen intake can improve skin elasticity, reduce wrinkles and improve the condition of the joints in people with osteoarthritis. However, additional studies are needed to confirm these results.
Reviews: Many people who take collagen note an improvement in the condition of the skin, hair and nails, a decrease in joint pain and an increase in their mobility. Some users do not notice any changes.
Example of the review: “I have been accepting collagen for several months. I noticed that the skin has become more moisturized and elastic, and wrinkles are less noticeable. In addition, knees decreased.”

6. Kurkumin (turmeric extract):

Impact: Kurkumin is an active component of turmeric, which has powerful antioxidant and anti -inflammatory properties. It can help reduce inflammation in the body, protect cells from damage, improve brain health and reduce the risk of developing certain diseases.
Research: Studies show that curcumin can be effective in the treatment of arthritis, inflammatory diseases of the intestine and some types of cancer. Studies also showed that turmeric can improve memory and cognitive functions.
Reviews: Many people who take Kurkumin note a decrease in joint pain, improve digestion, increase energy and improve mood. Some users report side effects, such as stomach disorder.
Example of the review: “I take the turmeric to reduce inflammation in the joints. After several weeks of administration, I felt significant relief. The pains decreased, and it became easier to move.”

7. Melatonin:

Impact: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. The intake of melatonin can help improve sleep, reduce falling asleep and reduce the symptoms of insomnia.
Research: Studies show that melatonin can be effective in the treatment of insomnia, especially in the elderly and people working in shifts. Studies also showed that melatonin can help reduce the symptoms of Jetlag.
Reviews: Many people who take melatonin noted improve sleep, reduce the time of falling asleep and a decrease in daytime drowsiness. Some users report side effects, such as headache and dizziness.
Example of the review: “I suffered from insomnia for many years. Melatonin helped me fall asleep faster and sleep stronger. I am very pleased with the result.”

8. Iron:

Impact: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. Iron deficiency can lead to anemia, fatigue, weakness and other health problems.
Research: Studies show that iron intake can improve the level of hemoglobin and reduce the symptoms of anemia in people with iron deficiency.
Reviews: Many people who accept iron note an increase in energy, a decrease in fatigue and weakness, as well as improving overall well -being. Some users report side effects, such as constipation and stomach disorder.
Example of the review: “I found iron deficiency anemia. After the start of taking iron, I felt a surge of strength, fatigue passed, and overall well -being improved.”

9. Zinc:

Impact: Zinc plays an important role in the immune system, healing of wounds, growth and development of cells. It is also necessary for the normal functioning of taste and smell.
Research: Studies show that zinc can help reduce the duration and severity of colds, strengthen immunity and improve wound healing.
Reviews: Many people who take zinc note the strengthening of immunity, a decrease in the frequency of colds and improve the skin condition. Some users report side effects, such as nausea and vomiting (especially when taking high doses).
Example of the review: “I accept zinc in the autumn-winter period to strengthen immunity. I noticed that I less often sick with colds.”

10. B vitamins B:

Impact: B vitamins play an important role in energy metabolism, functioning of the nervous system and the formation of red blood cells. Each B vitamin performs its specific function in the body.
Research: Studies show that taking B vitamins can improve energy metabolism, reduce stress, improve mood and cognitive functions, and reduce the risk of developing certain diseases.
Reviews: Many people who take group B vitamins note an increase in energy, a decrease in stress, improving the mood and concentration of attention. Some users do not notice any changes.
Example of the review: “I accept a complex of B vitamins to maintain the nervous system. I feel more calm and focused, I am less annoyed by trifles.”

Part 3: risks and warnings when receiving dietary supplements

Despite the potential advantages, the intake of dietary supplements is associated with certain risks and requires compliance with precautions.

Insufficient regulation: Unlike drugs, dietary supplements do not pass strict clinical trials and are not subject to equally strict control from the regulatory authorities. This means that the quality and safety of dietary supplements can vary, and consumers may encounter poor -quality products containing harmful impurities or inappropriate to the declared composition.
Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects. For example, St. John’s wort (Hypericum Perforatum) can reduce the effectiveness of some antidepressants, contraceptives and anticoagulants. Vitamin K can reduce the effectiveness of warfarin (anticoagulant).
Side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, vomiting, diarrhea, headache, dizziness and allergic reactions. In rare cases, dietary supplements can cause serious side effects, such as liver or kidney damage.
Overdose: Acceptance of high doses of some dietary supplements can be dangerous to health. For example, an overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. An overdose of iron can lead to damage to the liver and other organs.
False statements and fraud: There are unscrupulous manufacturers and sellers in the dietary supplement market who make false statements about the miraculous properties of their products and mislead consumers. It is important to be careful and not trust unreasonable promises.
Not replacing good nutrition: Bades should not be used as a replacement for full and balanced diet. They are designed to replenish the deficiency of the necessary nutrients, but cannot replace all nutrients contained in healthy foods.
Special risk groups: Pregnant and lactating women, children, older people and people with chronic diseases should be special when taking dietary supplements and be sure to consult a doctor before their use.

Recommendations for the safe use of dietary supplements:

Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor or other qualified specialist.
The choice of a reliable manufacturer: Bad only from trusted and reliable manufacturers who have a good reputation and provide information about the composition and quality of their products.
A careful study of the label: Carefully study the product label, including the composition, dosage, contraindications and possible side effects.
Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the label.
Observation of the reaction of the body: Carefully observe the reaction of your body to the intake of dietary supplements and, when any side effects appear, stop taking them and consult a doctor.
Information of the doctor: Tell your doctor about all the dietary supplements that you take to avoid possible interactions with drugs.
Critical attitude to advertising: Be critical to advertising dietary supplements and do not trust unreasonable promises.
Side effects message: If you are faced with side effects after receiving dietary supplements, inform the regulatory authorities.

Part 4: Legislative regulation of dietary supplements in Russia

In Russia, dietary supplements are regulated by the Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products” and other regulatory legal acts. State control over the production and turnover of dietary supplements is carried out by the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor).

The basic requirements for dietary supplements established by law:

State registration: Bades are subject to state registration in Rospotrebnadzor. During state registration, an examination of documents and product samples is carried out for compliance with safety and quality requirements.
Requirements for the composition: The composition of dietary supplements must comply with safety requirements and should not contain harmful or hazardous substances.
Marking requirements: Marking of dietary supplements should contain reliable information about the composition, food value, area of application, method of application, contraindications, side effects and expiration date.
Production requirements: The production of dietary supplements must comply with sanitary standards and rules.
Advertising restrictions: Advertising of dietary supplements should not contain false or misleading information about the properties and efficiency of products. Advertising of dietary supplements should not give the impression that they are drugs and can replace good nutrition.

Despite the existing legislative regulation, there are unscrupulous manufacturers and sellers who violate the requirements of the law and offer consumers poor -quality or dangerous products on the dietary supplement market. Therefore, it is important to be careful when choosing and acquiring dietary supplements and trust only proven and reliable sources.

Part 5: Badam alternatives: a healthy lifestyle and a balanced diet

Instead of relying exclusively on dietary supplements, it is important to focus on maintaining a healthy lifestyle and a balanced diet.

Balanced nutrition: A balanced diet, which includes a variety of products from all groups (vegetables, fruits, cereals, proteins, dairy products), provides the body with all the necessary nutrients.
Regular physical activity: Regular physical activity contributes to the maintenance of the health of the cardiovascular system, strengthening bones and muscles, improving mood and reducing the risk of developing many diseases.
Sufficient sleep: A sufficient sleep is necessary to restore the body, maintain the normal functioning of the immune and nervous system.
Stress management: Stress management helps prevent the negative effect of health stress and improve overall well -being.
Refusal of bad habits: The refusal of smoking and drinking alcohol helps to maintain health and reduce the risk of developing many diseases.

In most cases, a healthy lifestyle and a balanced diet can provide the body with all the necessary nutrients. Bades can be useful in certain situations, for example, with a deficiency of certain vitamins or minerals, but they should not replace a healthy lifestyle and a balanced diet.

Part 6: Dansh in sports: benefits and harm

Bades are widely used in sports to increase endurance, strength, muscle mass and improve recovery after training. However, it is important to understand that not all dietary supplements are effective and safe, and their use should be reasonable and controlled.

The most popular dietary supplements in sports:

Protein: It is necessary for the growth and restoration of muscles.
Creatine: Increases strength and endurance.
Amino acids with an extensive chain (BCAA): Accelerate muscle recovery and reduce muscle pain.
Glutamine: Strengthens the immunity and promotes restoration after training.
Carnitine: Improves fat burning and increases endurance.
Caffeine: Increases energy and concentration.
Vitamins and minerals: It is necessary for the normal functioning of the body and maintaining health.

The benefits of dietary supplements in sports:

Improving sports results: Some dietary supplements, such as creatine and caffeine, can increase strength, endurance and speed.
Acceleration of recovery after training: Some dietary supplements, such as protein and BCAA, can accelerate muscle restoration and reduce muscle pain.
Maintenance of health: Vitamins and minerals are necessary for the normal functioning of the body and maintaining health, especially with intense training.

The harm of dietary supplements in sports:

Inefficiency: Many dietary supplements do not have proven effectiveness and can be useless for athletes.
Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, dizziness and allergic reactions.
Doping: Some dietary supplements may contain prohibited substances that lead to disqualification of athletes.
Insufficient regulation: The quality and safety of dietary supplements can vary, and athletes may encounter poor -quality products containing harmful impurities.

Recommendations for the use of dietary supplements in sports:

Consultation with a specialist: Before taking any dietary supplements, you need to consult a doctor, nutritionist or sports coach.
The choice of a reliable manufacturer: Bad only from trusted and reliable manufacturers who have a good reputation and provide information about the composition and quality of their products.
A careful study of the label: Carefully study the product label, including the composition, dosage, contraindications and possible side effects.
Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the label.
Doping check: Before using dietary supplements, make sure that they do not contain prohibited substances.
Observation of the reaction of the body: Carefully observe the reaction of your body to the intake of dietary supplements and, when any side effects appear, stop taking them and consult a doctor.

Part 7: dietary supplements for children: is it worth it and what

The question of the use of dietary supplements in children is controversial and requires special attention. In most cases, children receive all the necessary nutrients from a balanced diet. However, in some situations, for example, with a deficiency of certain vitamins or minerals, the doctor may recommend a dietary supplement.

The most common dietary supplements for children:

Vitamin D: It is necessary for the health of bones and teeth, as well as to strengthen immunity.
Omega-3 fatty acids: Important for the development of the brain and vision.
Probiotics: Improve digestion and strengthen immunity.
Calcium: It is necessary for the health of bones and teeth.
Iron: It is necessary for the formation of hemoglobin and the prevention of anemia.

The risks of the use of dietary supplements in children:

Overdose: Children are more sensitive to an overdose of vitamins and minerals than adults.
Side effects: Some dietary supplements can cause side effects in children, such as stomach disorder, allergic reactions and digestive problems.
Interaction with drugs: Bades can interact with the drugs that the child takes.
Insufficient regulation: The quality and safety of dietary supplements for children can vary, and parents may encounter poor -quality products.

Recommendations for the use of dietary supplements in children:

Consultation with a doctor: Before taking any dietary supplements, you need to consult a pediatrician.
The choice of special dietary supplements for children: Buy only dietary supplements specifically for children, taking into account their age and needs.
Compliance with the recommended dosage: Strictly observe the recommended dosage indicated on the label.
Observation of the reaction of the child: Carefully observe the child’s reaction to the intake of dietary supplements and, when any side effects appear, stop taking them and consult a doctor.
Not replacing good nutrition: Bades should not replace full and balanced diet.

Part 8: Conclusion (completed in connection with a limit by volume)

Continuation …