Natural dietary supplements: benefits and efficiency

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Natural dietary supplements: benefits and efficiency

Section 1: Fundamentals of natural dietary supplements (biologically active additives)

  1. Definition and classification of dietary supplements:

    1. What is dietary supplement: Bad (biologically active additive) is a concentrate of natural or identical to natural biologically active substances, 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. Bad are not drugs and are not intended for the treatment of diseases.
    2. Legal regulation of dietary supplements: In Russia, BAD is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary-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 (BAD).” These documents determine the requirements for production, composition, labeling, storage and sale of dietary supplements. It is necessary to have a certificate of state registration (SGR) for the legal sale of dietary supplements.
    3. Classification of dietary supplements in composition and purpose:
      • Nutricevtiki: Additional sources of food substances (vitamins, minerals, amino acids, fatty acids, dietary fiber). For example, vitamin D, omega-3 fatty acids, calcium.
      • Parafarmetzetics: They have a regulatory effect on the functions of organs and systems, support their normal work. For example, an echinacea for immunity, milk thistle for the liver, valerian for the nervous system.
      • Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics – living microorganisms, prebiotics – substances that contribute to the growth of beneficial bacteria. For example, lactobacilli, bifidobacteria, inulin.
      • Phytotherapeutic agents (vegetable dietary supplements): Contain extracts, hoods, powders from medicinal plants. For example, St. John’s wort, chamomile, ginseng.
    4. Bad output forms: Capsules, tablets, powders, liquids (solutions, syrups, tinctures), chewing loafs, bars. The choice of form depends on the composition of dietary supplements, the convenience of application and consumer preferences.

  2. Natural components in dietary supplements:

    1. Plant extracts: Concentrated extracts from plants containing biologically active substances. Examples: green tea extract (antioxidant), ginkgo biloba extract (improvement of blood circulation), milk thistle extract (liver protection).
    2. Vitamins and minerals: Essential nutrients necessary for the normal functioning of the body. Vitamins: A, C, D, E, Group B. Minerals: calcium, magnesium, iron, zinc. In dietary supplements, both synthetic and natural forms of vitamins and minerals can be used.
    3. Amino acids: Building blocks of proteins. In dietary supplements are used to maintain muscle mass, improve sports results, support the nervous system. Examples: BCAA (leucin, isolacin, valin), glutamine, arginine.
    4. Fatty acids: Essential fats necessary for the health of the heart, brain and other organs. Omega-3 fatty acids (EPA and DHA) made of fish oil or vegetable sources (linseed oil, chia oil).
    5. Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics – living microorganisms (lactobacilli, bifidobacteria), prebiotics – substances that contribute to their growth (inulin, fructoligosaccharides).
    6. Other natural components: Coenzym Q10 (energy support), chondroitin and glucosamine (joint support), collagen (skin elasticity), hyaluronic acid (moisturizing).

  3. The mechanisms of the action of natural dietary supplements:

    1. Filling a deficiency of nutrients: Bad can compensate for the lack of vitamins, minerals, amino acids and other nutrients that do not act in sufficient amounts with food.
    2. Antioxidant Protection: Many natural dietary supplements (vitamins C and E, green tea extract, Q10 coenzyme) have antioxidant properties, protect cells from damage to free radicals.
    3. Support for the immune system: Vitamin D, vitamin C, zinc, echinacea and other dietary supplements strengthen the immune system, increase the body’s resistance to infections.
    4. Improving digestion: Probiotics and prebiotics normalize the intestinal microflora, improve digestion, reduce bloating and constipation.
    5. Support for the cardiovascular system: Omega-3 fatty acids reduce cholesterol levels, improve vascular elasticity, and reduce the risk of cardiovascular diseases.
    6. Nervous system support: B vitamins B, Magnesium, Valerian and other dietary supplements soothe the nervous system, improve sleep, reduce anxiety.
    7. Support for the musculoskeletal system: Calcium, vitamin D, chondroitin and glucosamine strengthen bones and joints, improve mobility.
    8. Regulation of metabolic processes: Some dietary supplements affect the metabolism of glucose, lipids and other substances, helping to maintain normal weight and blood sugar.

  4. Advantages of using natural dietary supplements:

    1. The milder effect on the body: Natural components, as a rule, are better absorbed by the body and have a milder effect compared to synthetic substances.
    2. Less side effects: With proper use, natural dietary supplements usually cause less side effects than drugs.
    3. General health support: Bad can not only replenish the deficiency of nutrients, but also maintain the normal functioning of various organs and systems, contributing to the overall improvement of health.
    4. Prevention of diseases: Regular intake of dietary supplements can help prevent the development of certain diseases, such as cardiovascular diseases, osteoporosis, diabetes.
    5. Addition to the main treatment: Bad can be used as an addition to the main treatment of diseases prescribed by a doctor to enhance its effectiveness and reduce side effects.
    6. Improving the quality of life: By maintaining the normal functioning of the body, dietary supplements can help improve the quality of life, increase performance, improve mood and sleep.

Section 2: Review of popular natural dietary supplements and their properties

  1. Vitamins and minerals:

    1. Vitamin D:
      • Functions: Maintaining the health of bones and teeth, strengthening the immune system, participating in the regulation of the level of calcium and phosphorus.
      • Sources: Fish oil, egg yolk, enriched products, is synthesized in the skin under the influence of sunlight.
      • Indications: Prevention and treatment of vitamin D deficiency, osteoporosis, rickets, and support of immunity.
      • Recommendations for use: The dosage depends on the age, level of vitamin D in the blood and the presence of concomitant diseases. Before use, it is recommended to consult a doctor.
    2. Vitamin C:
      • Functions: Antioxidant protection, strengthening the immune system, participation in the synthesis of collagen, improvement of iron absorption.
      • Sources: Citrus fruits, berries, vegetables (Bulgarian pepper, broccoli).
      • Indications: Prevention and treatment of colds, strengthening immunity, antioxidant protection, support for skin health.
      • Recommendations for use: Recommended dosage-75-90 mg per day. During the period of the disease, the dosage can be increased.
    3. B vitamins B:
      • Functions: Participation in energy metabolism, maintaining the health of the nervous system, hematopoiesis.
      • Sources: Meat, fish, eggs, dairy products, whole grain products, legumes.
      • Indications: B vitamins deficiency, neurological disorders, fatigue, stress, support of the health of the skin and hair.
      • Recommendations for use: It is recommended to take a complex of B vitamins B. The dosage depends on the degree of deficiency and individual needs.
    4. Magnesium:
      • Functions: Participation in more than 300 enzymatic reactions, maintaining the health of the nervous system and muscles, regulation of blood pressure.
      • Sources: Green vegetables, nuts, seeds, whole grain products.
      • Indications: Magnesium deficiency, stress, insomnia, muscle cramps, high blood pressure.
      • Recommendations for use: Recommended dosage-300-400 mg per day. Take after eating for better assimilation.
    5. Zinc:
      • Functions: Strengthening the immune system, participation in the synthesis of proteins and DNA, healing of wounds, maintaining the health of the skin, hair and nails.
      • Sources: Meat, seafood, nuts, seeds.
      • Indications: Zinc deficiency, weakened immunity, skin diseases, slow wound healing.
      • Recommendations for use: Recommended dosage-15-25 mg per day. Take after eating.

  2. Omega-3 fatty acids:

    1. Functions: Maintaining the health of the heart and blood vessels, reducing cholesterol, improving brain function, anti -inflammatory effect.
    2. Sources: Fish oil (salmon, sardines, tuna), linseed oil, chia oil, walnuts.
    3. Indications: Prevention of cardiovascular diseases, high cholesterol, depression, inflammatory diseases.
    4. Recommendations for use: Recommended dosage-1-2 grams per day. Take during meals.

  3. Probiotics and prebiotics:

    1. Functions: Normalization of intestinal microflora, improving digestion, strengthening the immune system.
    2. Sources: Probiotics – yogurt, kefir, sauerkraut, fermented products. Prebiotics – onions, garlic, bananas, asparagus, Jerusalem artichoke.
    3. Indications: Dysbiosis, diarrhea, constipation, bloating, weakened immunity, taking antibiotics.
    4. Recommendations for use: Take probiotics and prebiotics in the course for 2-4 weeks. Follow the instructions on the packaging.

  4. Plant extracts:

    1. Echinacea extract:
      • Functions: Strengthening the immune system, anti -inflammatory action.
      • Indications: Prevention and treatment of colds, weakened immunity.
      • Recommendations for use: Take at the beginning of the disease or for prevention in the autumn-winter period.
    2. Proophasha Extract (Silimarin):
      • Functions: Protection of the liver from toxins, restoration of liver cells.
      • Indications: Liver diseases (hepatitis, cirrhosis), toxic liver damage.
      • Recommendations for use: Take the course for 1-3 months.
    3. Ginkgo biloba extract:
      • Functions: Improving blood circulation in the brain, improving memory and concentration.
      • Indications: Violation of memory and concentration of attention, dizziness, noise in the ears.
      • Recommendations for use: Take the course for several months.
    4. Green tea extract:
      • Functions: Antioxidant protection, reduction of cholesterol, metabolic improvement.
      • Indications: Prevention of cardiovascular diseases, weight loss, antioxidant protection.
      • Recommendations for use: Take in accordance with the instructions on the package.
    5. Ginseng extract:
      • Functions: Adaptogenic action, increased performance, strengthening immunity.
      • Indications: Fatigue, stress, weakened immunity.
      • Recommendations for use: Take the course for 1-2 months.

  5. Other popular dietary supplements:

    1. Coenzim Q10 (COQ10):
      • Functions: Participation in energy exchange, antioxidant protection.
      • Indications: Cardiovascular diseases, migraine, fatigue.
      • Recommendations for use: Take in accordance with the instructions on the package.
    2. Chondroitin and glucosamine:
      • Functions: Support for joints of joints, restoration of cartilage.
      • Indications: Osteoarthritis, joint pain.
      • Recommendations for use: Take the course for several months.
    3. Collagen:
      • Functions: Support for the health of the skin, hair, nails, joints.
      • Indications: Wrinkles, dry skin, joint pain.
      • Recommendations for use: Take in accordance with the instructions on the package.
    4. Melatonin:
      • Functions: Sleep regulation, antioxidant effect.
      • Indications: Insomnia, sleep disturbance.
      • Recommendations for use: Take 30-60 minutes before bedtime.
    5. 5-HTP (5-hydroxyryptophan):
      • Functions: The predecessor of serotonin, improvement of mood, reduction of anxiety, improving sleep.
      • Indications: Depression, anxiety, insomnia.
      • Recommendations for use: Take in accordance with the instructions on the package. Start with small doses.

Section 3: Efficiency and evidence -based base of natural dietary supplements

  1. Scientific research and clinical trials:

    1. The importance of the evidence base: The effectiveness of dietary supplements should be confirmed by scientific research and clinical trials. It is necessary to critically evaluate the results of research and pay attention to the methodology, sample size, the presence of a control group.
    2. Sources of scientific information: Pubmed, Cochrane Library, Google Scholar – databases containing scientific publications. Authoritative medical journals (The New England Journal of Medicine, The Lancet, Jama) publish the results of clinical trials.
    3. Meta-analyzes and systematic reviews: Summarize the results of several studies, providing more reliable information about the effectiveness of dietary supplements.
    4. Examples of research:
      • Omega-3 fatty acids: Numerous studies confirm the positive effect of omega-3 fatty acids on the health of the heart and blood vessels, a decrease in cholesterol and the risk of cardiovascular diseases.
      • Vitamin D: Studies show that vitamin D plays an important role in strengthening the immune system, maintaining the health of bones and teeth, and the prevention of certain diseases.
      • Probiotics: Clinical tests confirm the effectiveness of probiotics in normalizing the intestinal microflora, improve digestion and strengthen immunity.
      • Curcumin: Studies show the anti -inflammatory and antioxidant properties of curcumin.
      • Green tea extract: Scientific data indicate the antioxidant and anti -cardic properties of green tea extract.
    5. Restrictions in dietary supplement research:
      • Insufficient funding: Researchs of dietary supplements are often financed by manufacturers, which can affect the results.
      • Small samples: Many studies are conducted in small samples, which reduces their statistical significance.
      • Differences in the composition of dietary supplements: The composition of dietary supplements can vary depending on the manufacturer, which makes it difficult to compare the results of the research.
      • Lack of standardization: The lack of standardization in the production of dietary supplements can lead to differences in the content of active substances.

  2. Skeptical view of dietary supplement:

    1. Placebo effect: The positive effect of taking dietary supplements can be associated with a placebo effect-the belief that the drug will help.
    2. Marketing tricks: Drual manufacturers often use aggressive marketing strategies, exaggerating the effectiveness of their products.
    3. Lack of quality control: The quality of dietary supplements can vary depending on the manufacturer. Some dietary supplements may contain impurities or not correspond to the declared composition.
    4. The risk of drug interaction: Bad can interact with drugs, enhancing or weakening their effect.
    5. Insufficient information for consumers: Consumers often do not have sufficient information about dietary supplements, their effectiveness, safety and possible side effects.
    6. Revaluation of benefits: Often people overestimate the benefits of dietary supplements and rely on them, instead of leading a healthy lifestyle and seeing a doctor if necessary.

  3. Arguments in favor of the use of dietary supplements:

    1. Filling a deficiency of nutrients: Bad can help replenish the deficiency of vitamins, minerals and other nutrients, especially in an unbalanced diet.
    2. Prevention of diseases: Regular intake of some dietary supplements can help prevent the development of certain diseases.
    3. Health support in certain conditions: Bad can be useful for maintaining health in certain conditions, such as pregnancy, breastfeeding, elderly, sports.
    4. Addition to the main treatment: Bad can be used as an addition to the main treatment of diseases prescribed by a doctor.
    5. Improving overall well -being: Some dietary supplements can improve overall well -being, increase performance and improve the quality of life.

  4. How to choose the right dietary supplement:

    1. Consultation with a doctor: Before taking dietary supplements, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
    2. Study of the composition: Carefully study the composition of dietary supplements, pay attention to the presence of allergens and contraindications.
    3. The choice of a reliable manufacturer: Choose a dietary supplement from reliable manufacturers with a good reputation and quality certificates.
    4. Checking the availability of state registration certificate (SGR): Make sure that the dietary supplement has a SGR issued by Rospotrebnadzor.
    5. Reviews Assessment: Study the reviews of other consumers, but remember that they can be subjective.
    6. Avoid high -profile promises: Skeptically belong to dietary supplements whose manufacturers promise a miraculous effect and rapid cure for all diseases.
    7. Pay attention to the dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dose without consulting a doctor.

Section 4: Safety for the use of natural dietary supplements

  1. Possible side effects and contraindications:

    1. Allergic reactions: Some dietary supplements can cause allergic reactions (rash, itching, edema).
    2. Dyspeptic disorders: Reception of dietary supplements can cause dyspeptic disorders (nausea, vomiting, diarrhea, constipation).
    3. Interaction with drugs: Bad can interact with drugs, enhancing or weakening their effect.
    4. Individual intolerance: Some people may have individual intolerance to certain dietary supplements.
    5. Overdose: Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects.
    6. Contraindications: Some dietary supplements are contraindicated in certain diseases (for example, liver disease, kidneys, cardiovascular diseases) or conditions (pregnancy, breastfeeding).
    7. Hidden ingredients: Some dietary supplements may contain ingredients not indicated on the label, which can be dangerous for people with allergies or other diseases.

  2. At-risk groups:

    1. Pregnant and lactating women: Reception of dietary supplements with pregnant and nursing women should be agreed with a doctor.
    2. Children: Some dietary supplements are contraindicated in children. Reception of dietary supplements by children should be agreed with a pediatrician.
    3. Elderly people: Older people are more susceptible to side effects of dietary supplements.
    4. People with chronic diseases: People with chronic diseases should consult a doctor before taking dietary supplements.
    5. People taking drugs: Bad can interact with drugs, so before taking them you need to consult a doctor.

  3. Quality control of dietary supplements:

    1. Production: The production of dietary supplements must comply with the requirements of the GMP (good manufactoring practice) – appropriate production practice.
    2. Composition: The composition of the dietary supplement must correspond to the declared on the label.
    3. Safety: Bad should not contain toxic substances, impurities and microorganisms.
    4. Marking: The marking of dietary supplements should contain complete and reliable information about the composition, manufacturer, method of use, contraindications and expiration date.
    5. Certification: The presence of quality certificates (for example, ISO, HACCP) indicates that the manufacturer complies with the requirements for the quality and safety of products.
    6. State control: In Russia, dietary supplements are subject to state registration, which is a guarantee of their safety and quality.

  4. How to avoid fakes:

    1. Buy dietary supplement in pharmacies and specialized stores: Avoid buying dietary supplements in dubious places, such as street traders or Internet sites with a bad reputation.
    2. Pay attention to the packaging: The packaging of dietary supplements should be whole, without damage. Marking should be clear and easy to read.
    3. Check the expiration date: Do not buy dietary supplements with an expired shelf life.
    4. Compare prices: Too low price can be a sign of fake.
    5. Require quality certificates: Ask the seller to provide quality certificates for dietary supplements.
    6. Check the presence of SGR: Make sure the dietary supplement has a certificate of state registration.
    7. Feel free to ask questions: If you have any doubts, do not hesitate to ask questions to the seller or pharmacist.

Section 5: Prospects for the development of the market of natural dietary supplements

  1. BAD market trends:

    1. Growth of popularity: The dietary supplement market continues to grow, which is associated with the growing interest of people in a healthy lifestyle and the prevention of diseases.
    2. Naturalness and environmental friendliness: The demand for natural and environmentally friendly dietary supplements is growing.
    3. Personalization: A tendency to a personalized selection of dietary supplements, taking into account individual needs and characteristics of the body, is developing.
    4. Innovative technologies: In the production of dietary supplements, innovative technologies are used, such as nanotechnologies and liposomal forms, to increase the bioavailability of active substances.
    5. Office of online sales: The share of online sales of dietary supplements is growing.
    6. Assortment expansion: New dietary supplements with new ingredients and properties appear.

  2. New developments and research in the field of dietary supplements:

    1. The study of microbioma: The role of a microbioma in human health is actively studied and new probiotics and prebiotics are being developed to maintain a healthy intestinal microflora.
    2. Personalized nutrition: Personalized nutrition systems based on genetic testing and analysis of microbioma are developed.
    3. Anti -aging dietary supplement: Studies are being conducted on the development of dietary supplements that slow down the aging process and prolong life.
    4. Plant adaptogens: The properties of plant adaptogens are studied (ginseng, rhodiola pink, eleutherococcus) and their effect on the body’s stability to stress.
    5. Development of dietary supplements based on seaweed: Sea algae are a rich source of biologically active substances and promising raw materials for the production of dietary supplements.

  3. The role of the state in the regulation of the BAD market:

    1. Improving legislation: It is necessary to improve the legislation in the field of dietary supplements to ensure their quality, safety and efficiency.
    2. Strengthening control: It is necessary to strengthen control over the production, import and sale of dietary supplements.
    3. Information of the population: It is necessary to conduct information work among the population about dietary supplements, their effectiveness, safety and proper application.
    4. Support for scientific research: It is necessary to maintain scientific research in the field of dietary supplements to obtain reliable information about their effectiveness and safety.
    5. The fight against falsification: It is necessary to fight falsification of dietary supplements and illegal sale.

  4. The future of natural dietary supplements:

    1. Integration into the healthcare system: In the future, dietary supplements can become part of an integrated approach to maintaining health and preventing diseases.
    2. Telemedicine development: Telemedicine can be used to counsel on the use of dietary supplements and develop individual power programs.
    3. Using artificial intelligence: Artificial intelligence can be used to analyze human health data and select optimal dietary supplements.
    4. Development of biotechnologies: Biotechnologies can be used to produce new, more effective and safe dietary supplements.
    5. Increased consumer confidence: Production transparency, scientific evidence of effectiveness and strict quality control will help increase consumers’ trust in dietary supplements.

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