Bades: What additives really work? - Добавки для Здоровья и Долголетия

Bades: What additives really work? (Part 1: Fundamentals and vitamins)

I. What are dietary supplements and why are they so popular?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. They are not drugs, although they can have a certain effect on the physiological functions of the body. Bades are available in various forms: tablets, capsules, powders, liquids, etc.

The popularity of dietary supplements is due to several factors:

The growing interest in health and prevention of diseases: People strive to actively take care of their health and prevent the development of diseases, and dietary supplements seem an affordable and simple way to support the body.
Disadvantages of modern nutrition: A modern diet is often unbalanced and poor necessary vitamins, minerals and other beneficial substances. Bades, it seems, allow you to compensate for these shortcomings.
Aggressive marketing: Bad manufacturers often use bright advertising that promises a quick and effective solution to health problems, which attracts consumers.
Accessibility: Bad can be bought in pharmacies, healthy food stores, online and even in supermarkets, which makes them easily accessible for a wide audience.
The opinion of “experts” and bloggers: Many people trust the recommendations of “experts” on the Internet and bloggers who advertise dietary supplements, often without sufficient scientific justifications.
Alternative to traditional medicine: Some people prefer dietary supplements to traditional drugs, considering them safer and more natural.

However, it is important to understand that dietary supplements are not a panacea for all diseases, and their effectiveness and safety are often exaggerated. A critical approach to information and consultation with a doctor before starting dietary supplements are extremely important.

II. Legislative regulation of dietary supplements in Russia and other countries.

Legislative regulation of dietary supplements varies significantly in different countries.

Russia: Bades in Russia are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and a number of other regulatory acts. To implement dietary supplements, it is necessary to obtain a certificate of state registration (SGR), which confirms the correspondence of the product of sanitary and epidemiological requirements. The manufacturer is responsible for the safety and quality of the dietary supplement, but checking effectiveness is not mandatory. Advertising of dietary supplements should contain a warning that the product is not a drug.
USA: In the United States, dietary supplements are regulated by the Law on Food Addles, Health and Education (DSHEA) of 1994. Dietary supplements do not require preliminary approval of FDA (management for sanitary supervision of the quality of food and medicines) before the market. The manufacturer is responsible for the safety of the product, but the FDA may take measures if the dietary supplement is dangerous or contains false information on the label. FDA regulates only the composition and labeling of dietary supplements, and not their effectiveness.
European Union: In the EU, the regulation of dietary supplements is carried out at the level of individual member countries, but there are general directives that establish security requirements, labeling and composition. At the European level, lists of permitted vitamins and minerals are developed, which can be used in dietary supplements, as well as the maximum permissible levels of content.
Canada: In Canada, dietary supplements (called Natural Health Products – NHPS) are regulated by natural health products (NHPR). To implement NHPS, it is necessary to obtain a license from Health Canada, which confirms the compliance of the product with safety, efficiency and quality requirements. Manufacturers should provide evidence of product effectiveness based on scientific research or traditional use.
Australia: In Australia, dietary supplements are regulated by the management of therapeutic goods (TGA). Bades are classified as low risk drugs and are subject to registration in the Australian register of therapeutic goods (ARTG). Manufacturers should provide evidence of the safety and effectiveness of the product based on scientific research.

Differences in the legislation lead to the fact that the same dietary supplement can be available in one country and prohibited in another. Therefore, before buying and taking dietary supplements, it is important to get acquainted with the legislation of the country in which they are sold and make sure of their safety and compliance with the requirements.

III. The main categories of dietary supplements and their alleged action.

There is a huge variety of dietary supplements that can be classified according to various criteria, for example, in composition, form of release, purpose, etc. The most common categories:

Vitamins: Vitamins are organic compounds necessary for the normal functioning of the body. They are not synthesized in the body (with the exception of some cases, for example, vitamin D) and should come with food or in the form of dietary supplements. The most common vitamins include vitamin A vitamins, vitamin C vitamin C, vitamin D, vitamin E and vitamin K. Vitamins participate in various biochemical processes, support immunity, skin, bones and nervous system.
Minerals: Minerals are inorganic substances necessary for the normal functioning of the body. Like vitamins, they are not synthesized in the body and should come with food or in the form of dietary supplements. The most common minerals include calcium, magnesium, iron, zinc, potassium, sodium, iodine and selenium. Minerals are involved in the formation of bones and teeth, regulation of water-salt balance, maintaining nervous and muscle function.
Amino acids: Amino acids are building blocks of proteins. They are necessary for tissue growth and restoration, synthesis of enzymes and hormones. There are 20 main amino acids, some of which are indispensable, that is, they cannot be synthesized in the body and should come with food or in the form of dietary supplements. The most common amino acid additives include BCAA (amino acids with an extensive chain), glutamine, creatine and arginine.
Plant extracts: Plant extracts contain biologically active substances extracted from plants. They are used in dietary supplements for various purposes, for example, to maintain immunity, improve digestion, reduce cholesterol and increase energy. The most common plant extracts include echinacea extract, ginkgo biloba extract, ginseng extract, milk thistle extract and green tea extract.
Probiotics and prebiotics: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. Probiotics and prebiotics are used to improve digestion, maintain immunity and prevent dysbiosis.
Omega-3 fatty acids: Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and eyes. The main omega-3 fatty acids include alpha-linolenic acid (ALK), ecosapstrandachaneic acid (EPK) and non-oxacenoic acid (DGC). Omega-3 fatty acids are found in fatty fish, linen seeds, walnuts and in the form of dietary supplements.
Enzymes: Enzymes are proteins that accelerate chemical reactions in the body. They are necessary for digestion, metabolism and other vital processes. Enzymes can be used to improve digestion, especially with intolerance to lactose or other foods.
Other additives: Other additives include various substances, such as chondroitin and glucosamine (for joint health), Q10 coenzyme (to maintain the cardiovascular system), melatonin (to improve sleep) and others.

It is important to remember that the effectiveness and safety of dietary supplements can vary depending on a particular product, dose, individual characteristics of the body and other factors. Before taking dietary supplements, you need to consult a doctor.

IV. Vitamins: what really works and what is worth paying to.

Vitamins are perhaps the most common category of dietary supplements. Although a full and balanced nutrition should provide the body with all the necessary vitamins, in some cases, taking vitamin additives can be justified. However, it is important to know which vitamins really work and which may turn out to be useless or even harmful.

Vitamin D: Vitamin D plays an important role in maintaining bone health, immunity and cardiovascular system. It is synthesized in the skin under the influence of sunlight, but in winter and in regions with insufficient sunlight, many people experience vitamin D deficiency. Vitamin D intake in the form of dietary supplements can be useful for the prevention of deficiency and maintenance of bones, especially in older people. The recommended daily dose of vitamin D is 600-800 IU (international units) for adults, but in some cases a higher dose under the supervision of a doctor may be required. It should be remembered that the excess of vitamin D can be toxic, therefore it is not recommended to exceed the recommended doses.
Vitamin B12: Vitamin B12 is necessary for the normal functioning of the nervous system and the formation of red blood cells. It is found in animal products, so vegetarians and vegans often experience a deficiency of vitamin B12. The intake of vitamin B12 in the form of a dietary supplement may be necessary for the prevention of deficiency and maintaining the health of the nervous system in vegetarians and vegan, as well as in people with violations of the absorption of vitamin B12. The recommended daily dose of vitamin B12 is 2.4 μg (microgram) for adults.
Folic acid (vitamin B9): Folic acid plays an important role in the development of the fetus during pregnancy and is necessary for the normal formation of red blood cells. The intake of folic acid in the form of dietary supplements is recommended for all women planning pregnancy and pregnant women to prevent defects in the nervous tube in the fetus. The recommended daily dose of folic acid is 400 μg for women planning pregnancy and 600 μg for pregnant women.
Vitamin C: Vitamin C is a powerful antioxidant and plays an important role in maintaining immunity. Although vitamin C is contained in a large number of fruits and vegetables, many people take vitamin C in the form of dietary supplements for the prevention of colds. However, scientific data on the effectiveness of vitamin C for the prevention of colds are contradictory. Some studies show that vitamin C can reduce the duration and severity of a cold, but other studies do not confirm this effect. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.
Vitamin A: Vitamin A is necessary for the health of the eyes, skin and immunity. It is contained in animal products, such as liver, eggs and dairy products, as well as in plant products rich in beta carotene, which is the predecessor of vitamin A. However, the intake of high doses of vitamin A in the form of dietary supplements can be toxic, especially for pregnant women. Therefore, it is not recommended to take vitamin and in the form of a dietary supplement without consulting a doctor.
Vitamin E: Vitamin E is an antioxidant and protects the cells from damage by free radicals. It is found in vegetable oils, nuts and seeds. Some studies show that vitamin E can reduce the risk of developing cardiovascular diseases and some types of cancer, but other studies do not confirm these results. Taking high doses of vitamin E in the form of dietary supplements can increase the risk of bleeding, so it is not recommended to take it without consulting a doctor.
B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): B vitamins are involved in various metabolic processes and are necessary for the normal functioning of the nervous system. B vitamins deficiency can lead to various symptoms, such as fatigue, irritability, skin problems and nervous system. Reception of group B vitamins in the form of dietary supplements can be useful for people with a deficiency of B vitamins, as well as for people experiencing stress or fatigue. However, taking high doses of some vitamins of group B (for example, vitamin B6) can be toxic, therefore it is not recommended to exceed the recommended doses.

When choosing vitamin additives, it is important to pay attention to the following factors:

Vitamin’s shape: Some forms of vitamins are better absorbed than others. For example, vitamin D3 is better absorbed than vitamin D2. Folic acid in the form of methylplate is absorbed better than ordinary folic acid.
Dosage: It is important to choose vitamin additives with a dosage corresponding to your needs. It is not recommended to take too high doses of vitamins without consulting a doctor.
Quality product: Choose vitamin additives from reliable manufacturers that guarantee the quality and cleanliness of the product. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Composition: Carefully study the composition of vitamin additives. Some additives may contain unnecessary ingredients, such as dyes, flavors and preservatives.
Individual features: Consider your individual characteristics, such as age, gender, health status and medications taken. Some vitamins can interact with drugs, so before taking vitamin additives, you need to consult a doctor.

V. Minerals: What additives do work and when they are necessary.

Minerals, like vitamins, are indispensable nutrients necessary for the normal functioning of the body. They participate in various biochemical processes, support the health of bones, muscles, nervous system and other organs and tissues. Although a balanced nutrition should provide the body with all the necessary minerals, in some cases, taking mineral additives can be justified. However, it is important to know which minerals really work and which can be useless or even harmful.

Calcium: Calcium is the main building material for bones and teeth. It is also necessary for normal muscle function, blood coagulation and transmission of nerve impulses. Calcium deficiency can lead to osteoporosis, muscle seizures and other health problems. Reception of calcium in the form of dietary supplements can be useful for the prevention of deficiency and maintenance of bones, especially in women during menopause and in older people. The recommended daily dose of calcium is 1000 mg for adults and 1200 mg for women during menopause and for people over 70 years old. It should be remembered that an excess of calcium can increase the risk of kidney stones and cardiovascular diseases, therefore it is not recommended to exceed the recommended doses.
Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body and is necessary for normal muscle and nervous function, regulation of blood sugar and blood pressure. Magnesium deficiency can lead to muscle cramps, fatigue, irritability and other health problems. Magnesium intake in the form of dietary supplements can be useful for the prevention of deficiency and maintenance of muscles and nervous system health, especially in people involved in sports or experiencing stress. The recommended daily dose of magnesium is 310-320 mg for women and 400-420 mg for men. It should be remembered that excess magnesium can cause diarrhea, therefore it is not recommended to exceed the recommended doses.
Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness and shortness of breath. The use of iron in the form of dietary supplements can be necessary for the prevention and treatment of iron deficiency anemia, especially in women during menstruation and pregnancy. The recommended daily dose of iron is 18 mg for women during menstruation and 27 mg for pregnant women. It should be remembered that an excess of iron can be toxic, so it is not recommended to take it without consulting a doctor.
Zinc: Zinc plays an important role in maintaining immunity, wound healing and DNA synthesis. Zinc deficiency can lead to a weakening of immunity, slowing down the healing of wounds and skin problems. Taking zinc in the form of dietary supplements can be useful for the prevention of deficiency and maintenance of immunity, especially in older people and in people with diseases affecting zinc absorption. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. It should be remembered that an excess of zinc can reduce copper absorption and cause other side effects, therefore it is not recommended to exceed the recommended doses.
Potassium: Potassium is necessary for normal muscle and nervous function, as well as for the regulation of blood pressure. Potassium deficiency can lead to muscle seizures, weakness and heart rhythm. The intake of potassium in the form of dietary supplements can be useful for the prevention of deficiency and maintenance of muscles and heart health, especially in people who take diuretics or suffer from kidney diseases. The recommended daily potassium dose is 4700 mg. It should be remembered that the excess of potassium can be dangerous, especially for people with kidney diseases, so it is not recommended to take it without consulting a doctor.
Iodine: Iodine is necessary for the synthesis of thyroid hormones, which regulate the metabolism. Iodine deficiency can lead to hypothyroidism, which is characterized by fatigue, weight gain and a decrease in mental activity. Reception of iodine in the form of dietary supplements can be necessary for the prevention of iodine deficiency, especially in people living in regions with iodine deficiency in soil and water. The recommended daily dose of iodine is 150 μg for adults. It should be remembered that an excess of iodine can cause hyperthyroidism, therefore it is not recommended to exceed the recommended doses.
Selenium: Selenium is an antioxidant and plays an important role in maintaining the immunity and health of the thyroid gland. Selena deficiency can lead to weakening of immunity and thyroid diseases. Reception of selenium in the form of dietary supplements can be useful for the prevention of deficiency and maintaining immunity and thyroid health, especially in people living in regions with selenium deficiency in the soil. The recommended daily dose of selenium is 55 mcg for adults. It should be remembered that the excess selenium can be toxic, so it is not recommended to exceed the recommended doses.

When choosing mineral additives, it is important to pay attention to the same factors as when choosing vitamin additives:

Mineral form: Some forms of minerals are better absorbed than others. For example, magnesium citrate is better absorbed than magnesium oxide.
Dosage: It is important to choose mineral additives with a dosage corresponding to your needs. It is not recommended to take too high doses of minerals without consulting a doctor.
Quality product: Choose mineral additives from reliable manufacturers that guarantee the quality and cleanliness of the product. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Composition: Carefully study the composition of mineral additives. Some additives may contain unnecessary ingredients, such as dyes, flavors and preservatives.
Individual features: Consider your individual characteristics, such as age, gender, health status and medications taken. Some minerals can interact with medicines, so before taking mineral additives, you need to consult a doctor.

VI. The risks associated with the reception of dietary supplements: when dietary supplements can be dangerous.

Despite the fact that dietary supplements are often positioned as safe and natural products, they can represent certain health risks. It is important to know about these risks and take precautions when taking dietary supplements.

Interaction with drugs: Bades can interact with medicines that you take by changing their effectiveness or increasing the risk of side effects. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood), and St. John’s wort can reduce the effectiveness of antidepressants and other drugs. Before taking dietary supplements, you need to consult a doctor to make sure that they will not interact with your medicines.
Side effects: Bades can cause side effects, especially when taking high doses. For example, vitamin C in high doses can cause diarrhea, and iron can cause constipation. Some dietary supplements, such as ephedra, can cause serious side effects, such as increasing blood pressure, heart rhythm and even death. If any side effects appear after taking a dietary supplements, it is necessary to stop taking it and consult a doctor.
The inconsistency of the composition of the declared: The composition of the dietary supplement indicated on the label may not correspond to the actual composition of the product. Some dietary supplements may contain the ingredients not indicated on the label, or contain higher or low doses of ingredients than stated. This can be dangerous for people with allergies or other diseases. Therefore, it is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product.
Lack of evidence of effectiveness: Many dietary supplements do not have sufficient scientific evidence of effectiveness. Manufacturers can advertise dietary supplements, promising quick and effective results, but these promises can be unfounded. Before buying dietary supplements, you need to get acquainted with scientific literature and make sure that its effectiveness is confirmed by clinical research.
Pollution with heavy metals and other toxins: Some dietary supplements can be polluted by heavy metals, pesticides or other toxins. This can be especially dangerous for pregnant women, children and people with weakened health. Therefore, it is important to choose dietary supplements from reliable manufacturers who test products for the availability of toxins.
Self -medication: Reception of dietary supplements should not replace a doctor and professional medical care. If you have any health problems, you need to consult a doctor for diagnosis and treatment. Do not self -medicate with the help of dietary supplements, as this can lead to a deterioration in the state of health.
The risk of an overdose: Reception of several dietary supplements can simultaneously increase the risk of an overdose of vitamins and minerals. Some vitamins and minerals can accumulate in the body and cause toxic effects when exceeding permissible doses. Therefore, it is necessary to carefully study the composition of the dietary supplements and not take several additives containing the same vitamins and minerals, without consulting a doctor.

To reduce the risks associated with the reception of dietary supplements, it is recommended:

Consult a doctor before starting dietary supplements.
Choose dietary supplements from reliable manufacturers.
Carefully study the composition and instructions for the use of dietary supplements.
Do not exceed the recommended doses.
Inform the doctor about all the dietary supplements.
Stop taking dietary supplements when side effects appear.
Do not replace dietary supplements with full nutrition and medical care.

Bades: What additives really work? (Part 2: Other additives and recommendations)

VII. Amino acids: benefits and harm to whom they need.

Amino acids are construction blocks of proteins that are necessary for various functions of the body, including tissue growth and restoration, synthesis of enzymes and hormones, as well as maintaining immunity. There are 20 main amino acids, some of which are indispensable (cannot be synthesized by the body and should come with food), while others are replaceable (can be synthesized by the body).

Reception of amino acid additives can be useful in certain situations, but it is important to understand who they are really necessary and what risks can be associated with their technique.

BCAA (amino acids with an extensive chain): BCAA, including leucine, isolacin and valin, are one of the most popular amino acid additives. They are often used by athletes to improve recovery after training, reduce muscle pain and increase muscle mass. Some studies show that BCAA can improve recovery after intense training and reduce muscle pain, but other studies do not confirm these results. BCAA can be useful for athletes involved in power sports, but their effectiveness for people who do not go in for sports has not been proven. It is important to remember that BCAA is not a replacement for good nutrition and sufficient protein consumption.
Glutamine: Glutamine is the most common amino acid in the body and plays an important role in the immune function, digestion and restoration of muscles. Some studies show that glutamine can improve the immune function in people who have undergone severe injuries or operations, as well as in people with diseases affecting the immune system. Glutamine can also be useful for people with irritable intestines (SRK). However, the effectiveness of glutamine to improve muscle recovery in athletes has not been proven.
Creatine: Creatine is one of the most studied sports supplements. It increases the level of creatine phosphate in the muscles, which helps to increase strength and power during short and intense training. Creatine is proven effective in increasing muscle mass, strength and power among athletes involved in power sports. It can also be useful for the elderly to maintain muscle mass and strength. Creatine is considered safe for most people, but can cause water retention and weight gain.
Arginine: Arginine is the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood flow. Some studies show that Arginine can improve sports results, reduce blood pressure and improve erectile function. However, the effectiveness of Arginine to improve sports results is contradictory. Arginine can cause side effects, such as nausea, diarrhea and a decrease in blood pressure.
Taurin: Taurin is involved in the regulation of the nervous system and heart function. It is often added to energy drinks. Some studies show that Taurin can improve sports results and reduce blood pressure. However, the effectiveness of Taurin is contradictory to improve sports results.
Carnitine: Carnitine plays an important role in the transport of fatty acids in mitochondria, where they are used for energy production. Some studies show that cornitine can improve sports results and reduce fatigue. However, the effectiveness of carnitine to improve sports results is contradictory.

Reception of amino acid additives can be useful in certain situations, but it is important to remember the following risks:

Side effects: Amino acid additives can cause side effects, such as nausea, diarrhea, bloating and headache.
Interaction with drugs: Amino acid additives can interact with the drugs you take.
The inconsistency of the composition of the declared: The composition of the amino acid supplement indicated on the label may not correspond to the actual composition of the product.
Self -medication: Acceptance of amino acid additives should not replace a doctor and professional medical care.

Before taking amino acid additives, you need to consult a doctor.

VIII. Plant extracts: proven effectiveness and potential risks.

Plant extracts contain biologically active substances extracted from plants. They are used in dietary supplements for various purposes, for example, to maintain immunity, improve digestion, reduce cholesterol and increase energy. The effectiveness and safety of plant extracts can vary depending on a particular plant, the method of extraction and dose.

SOUTINATEA: Echinacea is widely used to maintain immunity and prevention of colds. Some studies show that echinacea can reduce the duration and severity of a cold, but other studies do not confirm this effect. Echinacea is considered safe for most people, but can cause allergic reactions in some people.
Ginkgo biloba: Ginkgo bilobe is used to improve memory, concentration and blood circulation. Some studies show that ginkgo bilobe can improve cognitive functions in people with dementia, but other studies do not confirm this effect. The ginkgo bilobe can interact with the drugs that thin the blood, and increase the risk of bleeding.
Ginseng: Ginseng is used to increase energy, reduce stress and improve immunity. Some studies show that ginseng can improve cognitive functions, reduce fatigue and improve immune function. Ginseng can cause side effects, such as insomnia, nervousness and increase in blood pressure.
Milk thistle: Proopsha is used to protect the liver and improve its function. Some studies show that milk thistle can improve liver function in people with liver diseases. A milk thistle is considered safe for most people, but can cause side effects, such as nausea and diarrhea.
Green tea: Green tea extract contains antioxidants that can protect the cells from damage to free radicals. Some studies show that green tea can reduce the risk of developing cardiovascular diseases, some types of cancer and improve cognitive functions. Green tea contains caffeine, which can cause side effects, such as insomnia, nervousness and increase in blood pressure.
Turmeric (curcumin): Turmeric has anti -inflammatory and antioxidant properties. Kurkumin, an active rubber ingredient, can relieve arthritis symptoms, reduce cholesterol and improve cognitive functions. The bioavailability of curcumin is low, so it is often taken with piperin (black pepper), which improves its absorption.
Valerian: Valerian is used to improve sleep and reduce anxiety. Some studies show that valerian can improve sleep quality and reduce anxiety. Valerian can cause side effects, such as drowsiness, dizziness and headache.
St. John’s wort: St. John’s wort is used to treat depression. Some studies show that St. John’s wort can be effective for the treatment of mild and moderate depression. St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and anticoagulants.
Fenugreek: The fencing is used to increase breast milk production, reduce blood sugar and increase testosterone levels. Some studies show that the fencing can improve breast milk production in nursing mothers and reduce blood sugar in people with diabetes.
Ashwaganda: Ashvaganda is used to reduce stress, improve sleep and increase energy. Some studies show that Ashvagand can reduce stress levels, improve sleep quality and increase energy. Ashvagand can interact with some drugs and can be contraindicated for people with thyroid diseases.

When choosing plant extracts, it is important to pay attention to the following factors:

Quality product: Choose plant extracts from reliable manufacturers that guarantee the quality and purity of the product.
Dosage: It is important to choose plant extracts with a dosage corresponding to your needs.
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