Should you take dietary supplements? The opinion of experts

Should you take dietary supplements? The opinion of experts.

Section 1: DBD definition and their classification

Bades, or biologically active additives, are concentrated sources of food substances designed to supplement the diet. They are not drugs and are not intended for the treatment, diagnosis or prevention of diseases. The main goal of dietary supplements is to fill the deficiency of nutrients, optimize metabolism and support the normal function of the organism organs and systems.

Russian legislation, in particular Federal Law No. 29-ФЗ “On the quality and safety of food products”, regulates the production and turnover of dietary supplements. They undergo state registration and must comply with security requirements established by the technical regulations of the Customs Union. However, unlike drugs, dietary supplements do not undergo clinical trials confirming their effectiveness and safety. This is a key difference, which is often the subject of discussions among experts.

Bad can be classified according to several criteria:

• By composition:

  • Vitamin-mineral complexes: They contain vitamins (A, B, C, D, E, K, etc.) and minerals (calcium, magnesium, iron, zinc, selenium, etc.) in various combinations and dosages. Designed to replenish the deficiency of vitamins and minerals in the diet.
  • Plant dietary supplements (herbal preparations): Contain extracts, hoods, powders or other forms of plant materials (grass, roots, fruits, leaves, etc.). They can have various properties such as antioxidant, anti -inflammatory, adaptogenic, soothing, etc. Examples: Echinacea extract, ginseng, milk thistle, ginkgo biloba.
  • Bades based on animal products: They contain components obtained from animal sources, such as cartilage (chondroitin, glucosamine), liver (hepatoprotectors), crust -shaped shells (chitosan), beeswear royal milk, propolis.
  • Microorganism -based dietary supplements (probiotics and prebiotics): Probiotics contain living microorganisms (bacteria and yeast), which have a positive effect on the intestinal microflora. Prebiotics are substances that serve as nutrition for beneficial bacteria in the intestines.
  • Amino acids: Contain amino acids necessary for the synthesis of proteins and other important substances in the body. Used in sports nutrition and to maintain health.
  • Fatty acids: Contain polyunsaturated fatty acids (omega-3, omega-6, omega-9), which are important for the health of the heart, brain and other organs.
  • Enzymes (enzymes): Contain enzymes involved in digestion and other metabolic processes.

• By the form of release: Tablets, capsules, powders, solutions, syrups, teas, bars, etc.

• By purpose: To maintain immunity, for joint health, to improve digestion, to increase energy, to improve cognitive functions, to reduce weight, etc.

Section 2: Arguments “for” reception of dietary supplements

Supporters of the reception of dietary supplements give the following arguments in their favor:

• Filling a deficiency of nutrients: A modern diet often does not provide the body with all the necessary vitamins, minerals and other beneficial substances. The reasons are the impoverishment of the soil, the use of chemical fertilizers, methods of processing and storage of products, irregular nutrition, diet, stress and other factors. Bades can help replenish this deficit and prevent the development of related diseases. An example is the intake of vitamin D in regions with a lack of sunlight, or taking folic acid with pregnant women to prevent defects in the nervous tube in the fetus.

• Prevention of diseases: Some dietary supplements have properties that can reduce the risk of developing certain diseases. For example, omega-3 fatty acids can reduce the risk of cardiovascular diseases, and antioxidants (vitamin C, vitamin E, selenium) can protect cells from damage to free radicals and reduce the risk of cancer. However, it is important to understand that dietary supplements are not a replacement for a healthy lifestyle and a balanced diet.

• Support for the body with increased loads: During intensive physical exertion, stress, illness or old age, the body’s need for nutrients increases. Bades can help satisfy this increased need and support the normal function of organs and systems. Athletes often use dietary supplements to increase endurance, accelerate recovery after training and prevent injuries.

• Improving the general state of health: Some dietary supplements can improve general health and improve the quality of life. For example, probiotics can improve digestion and strengthen immunity, and plant adaptogens (ginseng, eleutherococcus) can increase stress resistance and improve mental and physical performance.

• Accessibility and convenience: Bades are easily available in pharmacies, healthy food stores and online. They are easy to use and do not require a doctor’s prescription (with the exception of some specialized dietary supplements).

• An alternative to drugs: In some cases, dietary supplements can be used as an alternative to drugs for mild forms of diseases or for prevention. For example, with a slight form of depression, you can use St. John’s wort (Hypericum Perforatum) under the supervision of a doctor, and with a slight increase in cholesterol, red yeast rice oil. However, it is important to understand that dietary supplements cannot replace medicines for serious diseases and it is necessary to consult a doctor before using them.

Section 3: Arguments “against” dietary supplements

Critics of admission of dietary supplements lead the following arguments:

• Insufficient evidence base: Unlike drugs, dietary supplements do not go through clinical trials confirming their effectiveness and safety. Many studies of dietary supplements have methodological disadvantages, such as a small sample, lack of a control group, a short observation period, etc. Therefore, it is difficult to draw an unambiguous conclusion about their effectiveness. Some studies show that dietary supplements do not have any effect, while others – that they can have a positive effect, but only in certain cases and under certain conditions.

• Uncontrolled quality: The production of dietary supplements is less strictly controlled than the production of drugs. This can lead to the fact that dietary supplements contain impurities, pollutants or the wrong amount of active substances. Some studies have shown that dietary supplements may contain heavy metals, pesticides, bacteria or other harmful substances. Also, on the Bad label, the wrong composition or dosage of active substances can be indicated.

• Risk of side effects: Bades can cause side effects, especially when taking large doses or in combination with drugs. Some dietary supplements can interact with drugs and enhance or weaken their effect. For example, St. John’s wort can reduce the effectiveness of contraceptives, and vitamin K can reduce the effectiveness of anticoagulants. Before taking dietary supplements, you need to consult a doctor, especially if you take any drugs or have any chronic diseases.

• The risk of an overdose: It is easy to exceed the recommended dose of dietary supplements, especially if you take several dietary supplements at the same time. An overdose of some vitamins and minerals can be dangerous to health. For example, an overdose of vitamin A can cause nausea, vomiting, headache and liver damage, and an overdose of iron can cause poisoning and damage to organs.

• Financial costs: Reception of dietary supplements can be expensive, especially if you take several dietary supplements at the same time and for a long time. The costs of dietary supplements can be unjustified if they do not have any effect or if their effect is insignificant.

• Self -medication and abandonment of qualified medical care: Some people use dietary supplements for self -medication and abandon qualified medical care for serious diseases. This can lead to the neglect of the disease and the deterioration of the prognosis. Bades cannot replace drugs and should not be used to treat serious diseases without consulting a doctor.

• Marketing tricks and inaccurate information: Bad manufacturers often use marketing tricks and disseminate inaccurate information about their effectiveness and safety. Advertising of dietary supplements can be exaggerated, misleading and even contain false statements. It is important to critically relate to the advertising of dietary supplements and not trust unverified information.

Section 4: Expert opinion: doctors and scientists

The opinion of experts regarding the reception of dietary supplements is ambiguous. Among doctors and scientists, there is no consensus on whether it is worth taking dietary supplements. Many experts believe that dietary supplements can be useful in certain cases, but only with the right choice, dosage and under the control of a doctor. Other experts believe that dietary supplements do not have a significant effect on health and that it is better to obtain the necessary nutrients from a balanced diet.

The opinion of doctors:

• General practitioners (therapists): Often, vitamin-mineral complexes are recommended to patients with a deficiency of nutrients or with increased needs (pregnancy, lactation, elderly, illness). They can also recommend probiotics for intestinal dysbiosis or after taking antibiotics. However, they usually warn against dietary supplements and recommend consulting a doctor before taking them.

• Gastroenterologists: Probiotics and prebiotics are recommended to improve digestion and strengthen immunity. They can also recommend enzyme preparations for the failure of the pancreatic enzymes. However, they emphasize the importance of the diagnosis and treatment of the underlying disease, and not just symptomatic treatment with dietary supplements.

• Cardiology: Omega-3 fatty acids are recommended for the prevention of cardiovascular diseases. They can also recommend Q10 Coenzym to maintain heart health. However, they emphasize the importance of a healthy lifestyle, proper nutrition and taking drugs if necessary.

• Endocrinologists: Vitamin D is recommended for the prevention of vitamin D deficiency and associated diseases (osteoporosis, rickets). They can also recommend chromium to improve insulin sensitivity in type 2 diabetes. However, they emphasize the importance of monitoring the level of hormones and correction of treatment under the supervision of a doctor.

• Nutritionists and nutriologists: They emphasize the importance of a balanced diet and recommend the use of dietary supplements only to replenish the nutrient deficiency, which cannot be replenished with nutrition. They also warn against using dietary supplements for weight loss without consulting a doctor.

The opinion of scientists:

• Biochemists and molecular biologists: They study the mechanisms of the action of dietary supplements at the cellular and molecular level. They conduct research to identify effective and safe dietary supplements. However, they emphasize the importance of conducting clinical trials to confirm the effectiveness of dietary supplements in humans.

• Epidemiology: Studies are conducted to study the effects of dietary supplements on the health of the population. They study the relationship between the intake of dietary supplements and the risk of developing various diseases. However, they emphasize the difficulty of interpreting the results of epidemiological studies and the need to conduct controlled clinical tests.

• Pharmacologists: They study the interaction of dietary supplements with drugs. They develop recommendations for the safe use of dietary supplements in combination with drugs. However, they emphasize the importance of informing the doctor about the admission of dietary supplements.

General recommendations of experts:

• Consult a doctor before taking dietary supplements. The doctor will be able to evaluate your state of health, identify a deficiency of nutrients and choose the right dietary supplement in the right dosage.

• Choose dietary supplements from trusted manufacturers. Give preference to dietary supplements that have passed state registration and have quality certificates.

• Carefully read the composition of dietary supplements and instructions for use. Make sure that the dietary supplement does not contain the ingredients that you are allergic to.

• Do not exceed the recommended dose of dietary supplements. An overdose of dietary supplements can be dangerous to health.

• Tell the doctor about all the dietary supplements you accept. This is necessary to prevent the interaction of dietary supplements with drugs.

• Do not use dietary supplements to self -medicate serious diseases. Bades cannot replace drugs and should only be used under the supervision of a doctor.

• Remember that dietary supplements are only an addition to a balanced diet and a healthy lifestyle. Do not rely only on dietary supplements to maintain health.

Section 5: risks and warnings when receiving dietary supplements

Reception of dietary supplements, like any other substances, is associated with certain risks. It is important to realize these risks and observe precautions in order to minimize possible negative consequences.

• Interaction with drugs: Bades can interact with drugs, both prescription and over -the -counter, changing their effectiveness or enhancing side effects. For example, vitamin K can reduce the effectiveness of anticoagulants, and St. John’s wort is the effectiveness of contraceptives. Before taking any dietary supplement, it is necessary to inform the doctor about all medications taken in order to avoid undesirable interactions.

• Allergic reactions: Bades, especially plant origin, can cause allergic reactions in people with increased sensitivity to certain components. Symptoms of allergies can vary from the lungs (itching, rash, urticaria) to severe (Quincke’s edema, anaphylactic shock). When any signs of allergies appear, it is necessary to immediately stop taking the dietary supplement and consult a doctor.

• Side effects: Some dietary supplements can cause side effects, such as nausea, vomiting, diarrhea, constipation, headache, dizziness, abdominal pain. Usually these side effects are easy and transient, but in some cases they can be more serious. When any side effects appear, it is necessary to reduce the dose of dietary supplements or stop taking it and consult a doctor.

• Toxicity: Reception of some dietary supplements in high doses or for a long time can lead to toxic effects on the body. For example, an overdose of vitamin A can cause damage to the liver, and an overdose of iron – poisoning. It is important to strictly observe the recommended dosage of dietary supplements and not exceed it without consulting a doctor.

• The risk of contamination: Some dietary supplements can be polluted by heavy metals, pesticides, bacteria or other harmful substances. This is especially true for dietary supplements produced in countries with a low level of quality control. When choosing a dietary supplement, it is necessary to give preference to the products of trusted manufacturers with a good reputation.

• Influence on the course of diseases: Reception of some dietary supplements can affect the course of chronic diseases. For example, taking some dietary supplements can worsen the condition of patients with autoimmune diseases or liver diseases. Patients with chronic diseases need to consult a doctor before taking any dietary supplement.

• Risk of self -medication: Some people use dietary supplements for self -medication without seeking a doctor. This can lead to improper diagnosis, neglect of the disease and a deterioration in the prognosis. Bades cannot replace qualified medical care and should be used only in addition to it.

• Unreasonable expectations: Many people have unreasonable hopes for dietary supplements, expecting miraculous healing from them from all diseases. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They can only complement the diet and maintain the normal function of the body.

• Financial risks: Reception of dietary supplements can be expensive, especially if you take several dietary supplements at the same time and for a long time. It is important to evaluate financial capabilities and not spend money on dietary supplements, the effectiveness of which has not been proven.

Recommendations for reducing risks:

• Consult a doctor or a qualified specialist in the field of food before taking any dietary supplement.
• Tell the doctor about all medicines and other dietary supplements that you are taking.
• Choose dietary supplements from trusted manufacturers with a good reputation.
• Carefully read the composition of dietary supplements and instructions for use.
• Strictly observe the recommended dosage of dietary supplements.
• When any side effects appear, stop taking dietary supplements and consult a doctor.
• Do not use dietary supplements to self -medicate serious diseases.
• Remember that dietary supplements are only an addition to a balanced diet and a healthy lifestyle.

Section 6: How to choose dietary supplements: tips and recommendations

The choice of dietary supplements is a responsible process that requires attentiveness and awareness. The dietary supplement market is huge and diverse, and not all products are equally effective and safe. To make the right choice and get the maximum benefit from the reception of dietary supplements, it is necessary to take into account several important factors.

• Determine the purpose of the dietary supplement: Before choosing dietary supplements, it is necessary to clearly determine what you want to achieve with its help. For example, you want to make up for a deficiency of vitamins and minerals, maintain immunity, improve digestion, increase energy, improve sleep or reduce weight. Determining the goal will help you narrow the search circle and choose a dietary supplement that meets your needs.

• Consult a doctor or a qualified specialist in the field of food: It is best to contact a doctor or a nutritionist to get a professional advice on choosing a dietary supplement. The doctor will be able to evaluate your health status, identify a deficiency of nutrients and recommend suitable dietary supplements in the right dosage. A nutritionist will help you make a balanced diet and determine which dietary supplements can complement your diet.

• Study the composition of the dietary supplement: Carefully study the composition of the dietary supplement indicated on the label. Pay attention to the following points:

  • Active ingredients: Make sure that the dietary supplement contains active ingredients that, as you know, have a positive effect on health. Study scientific research confirming the effectiveness of these ingredients.
  • Dosage of active ingredients: Make sure that the dosage of active ingredients corresponds to the recommended daily dose. Do not exceed the recommended dose without consulting a doctor.
  • Auxiliary ingredients: Pay attention to auxiliary ingredients, such as fillers, binders, dyes and flavors. Try to choose dietary supplements with a minimum number of auxiliary ingredients, especially if you have an allergy or sensitivity to any substances.
  • Lack of harmful substances: Make sure that dietary supplements do not contain harmful substances, such as heavy metals, pesticides, bacteria or other pollutants.

• Choose dietary supplements from trusted manufacturers: Give preference to dietary supplements produced by famous and respected companies that have a good reputation in the market. Check if the company has quality certificates and whether its products meet international standards.

• Pay attention to the form of a dietary supplement: Bades are available in various forms: tablets, capsules, powders, solutions, syrups, teas, bars, etc. Choose the form of release, which is most convenient and pleasant to you. Some forms of release, such as capsules, can be more preferable, since they better protect active ingredients from environmental exposure.

• Check the expiration date of the dietary supplement: Before buying Bad, make sure that its shelf life has not expired. Do not use dietary supplements with an expired shelf life, as they can be less effective and even dangerous to health.

• Study the reviews of other consumers: Before buying dietary supplements, read the reviews of other consumers to find out about their experience of using the product. However, remember that reviews can be subjective and do not always reflect the real picture.

• Don’t buy dubious sellers dietary supplements: Do not buy dietary supplements from non -authorized sellers, in the markets, on the Internet or other dubious places. There is a risk of acquiring a fake or poor -quality product.

• Keep dietary supplements in accordance with the instructions: Keep dietary supplements in a dry, cool place, protected from light and moisture. Do not store dietary supplements in the bathroom or in the kitchen, where high humidity and temperature.

Additional tips:

• Be careful with advertising of dietary supplements: Do not trust the advertisement of dietary supplements, which promises wonderful healing from all diseases. Critically treat the information presented in advertising, and do not make a decision to buy dietary supplements based on only advertising materials.
• Do not take a few dietary supplements at the same time without consulting a doctor: Reception of several dietary supplements can simultaneously lead to the interaction between the ingredients and the unpredictable health consequences.
• Follow your health state during the use of Bad: If you notice any side effects, immediately stop taking the dietary supplement and consult a doctor.
• Do not rely only on dietary supplements to maintain health: Bades are only an addition to a balanced diet and a healthy lifestyle. Do not forget about proper nutrition, regular physical exercises, enough sleep and stress.

Following these tips and recommendations, you can make the right choice of dietary supplements and get the maximum benefit for your health. Remember that health is the most valuable thing we have, and it needs to be treated with care and attention.

Section 7: Badam alternatives: Healthy food and lifestyle

Instead of relying exclusively on dietary supplements, there are a number of alternative approaches to maintaining health, which can be more effective and safe. The main emphasis should be placed on a healthy diet and lifestyle, which provide the body with all the necessary nutrients and maintain its normal function.

• Balanced nutrition: The basis of a healthy lifestyle is a balanced diet that includes a variety of foods from all food groups: vegetables, fruits, whole grain products, low -fat proteins and healthy fats. Try to use fresh, unprocessed products grown in environmentally friendly conditions. Limit the consumption of sugar, salt, saturated fats and trans fats.

• Diversity in nutrition: Do not limit your diet and the same products. Try to use a variety of foods from different food groups to provide the body with all the necessary vitamins, minerals and other useful substances. Different foods contain different nutrients, so diversity in nutrition is the key to optimal health.

• Eating enough vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals, antioxidants and fiber, which are necessary to maintain health and prevent diseases. Try to consume at least 5 servings of vegetables and fruits per day. Choose vegetables and fruits of different colors, as they contain different antioxidants.

• The use of whole grains: Whole grain products, such as whole grain bread, brown rice, oatmeal and buckwheat, are rich in fiber, group B vitamins and minerals. Fiber helps maintain the normal function of the intestine and reduces the risk of developing cardiovascular diseases and type 2 diabetes.

• The use of low -fat proteins: Loof proteins, such as chicken, fish, turkey, legumes and tofu, are necessary for the construction and restoration of fabrics, as well as to maintain the normal function of the immune system. Try to consume enough protein every day.

• Eating of healthy fats: Useful fats, such as omega-3 fatty acids contained in fish, avocados, nuts and seeds, are important for the health of the heart, brain and skin. Try to consume enough healthy fats every day. Limit the consumption of saturated fats contained in fatty meat, butter and cheese, and trans fats contained in fried foods and pastries.

• Regular physical exercises: Regular physical exercises help maintain healthy weight, strengthen the heart and blood vessels, reduce the risk of developing chronic diseases and improve mood. Try to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

• Sufficient sleep: A sufficient sleep is important for restoring the body, strengthening the immune system and maintaining the normal function of the brain. Try to sleep at least 7-8 hours at night.

• Stress management: Chronic stress can negatively affect health and increase the risk of diseases. Learn to manage stress using various techniques, such as meditation, yoga, breathing exercises or communication with friends and family.

• Refusal of bad habits: Refuse smoking and alcohol abuse. These bad habits negatively affect health and increase the risk of developing many diseases.

• Regular medical examinations: Regular medical examinations help to identify diseases in the early stages and prevent their development. Visit a doctor regularly for preventive examinations and examinations.

Following these recommendations on healthy nutrition and lifestyle, you can provide the body with all the necessary nutrients and maintain its normal function without the need to resort to dietary supplements. A healthy lifestyle is the best way to maintain health and prevent diseases. If you have any questions or concerns, consult a doctor or a qualified specialist in the field of food.