How to choose and buy dietary supplements: expert advice

How to choose and buy dietary supplements: expert advice

Understanding the foundations: What is dietary supplements and why are they needed?

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They serve as an addition to the diet, helping to compensate for the shortage of the necessary substances.

Bades are classified into several main groups:

• Nutricevtiki: Used to correct the chemical composition of food. They enrich the diet with vitamins, minerals, amino acids, polyunsaturated fatty acids (omega-3, omega-6), dietary fiber and other important components. Examples: vitamin D, calcium, fish oil.

• Parafarmetzetics: They are used for prevention, auxiliary therapy and maintenance of the functions of organs and systems of the body. They have a mild regulatory effect. These include plant extracts, probiotics, prebiotics, enzymes and other substances. Examples: echinacea, valerian, bifidobacteria.

• Probiotics and prebiotics: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract, but serve as a nutrient medium for beneficial bacteria in the intestines.

• Phytotherapeutic agents (plant dietary supplements): Contain extracts, hoods and powders of medicinal plants. Used to maintain health and relieve symptoms of various diseases. Examples: chamomile, St. John’s wort, ginseng.

Why do you need dietary supplements?

The modern rhythm of life, malnutrition, stress, poor ecology and other factors lead to a deficiency of necessary vitamins, minerals and other beneficial substances in the body. Bades can help replenish this deficit and maintain health.

Bades can be useful in the following cases:

• Prevention of diseases: Strengthening immunity, reducing the risk of developing cardiovascular diseases, maintaining bone health and joints.
• Support for the body with increased physical and mental stress: Improving concentration, increased energy, decrease in fatigue.
• Recovery after diseases and operations: Acceleration of healing, strengthening the body.
• Maintaining beauty and youth: Improving the condition of the skin, hair and nails.
• Correction of a deficiency of nutrients: Compensation for the lack of vitamins, minerals and other beneficial substances, especially during pregnancy, breastfeeding, active growth and aging.

Step 1: Determining the needs and goals of the use of dietary supplements

Before going to a pharmacy or online store, you need to clearly understand why you need dietary supplements. Do not blindly trust the advertisement or the advice of friends. It is important to evaluate the state of your health, lifestyle and food, as well as consult a doctor or a qualified specialist.

• Assessment of health: Determine what health problems bother you. Do you have chronic diseases, allergies or intolerance to any products? Go through the necessary examinations and tests to identify a deficiency of vitamins and minerals.
• Analysis of the lifestyle and nutrition: Evaluate your diet. Do you consume fruits, vegetables, protein and other necessary nutrients enough? Do you lead an active lifestyle? Do you feel stress? Your food habits and lifestyle directly affect the need for certain dietary supplements.
• Definition of goals: Clearly formulate what you want to achieve with the help of dietary supplements. Strengthen immunity? Improve skin and hair condition? Increase energy? Reduce cholesterol? Correctly formulated goals will help you choose the most suitable dietary supplements.
• Consultation with a specialist: Contact the doctor, nutrition or nutritionist. They will help you evaluate your health status, determine your nutrient needs and choose the most suitable dietary supplements taking into account your individual characteristics.

Examples of goals and appropriate dietary supplements:

• Target: Strengthening immunity.
  • Recommended dietary supplements: Vitamin C, vitamin D, zinc, echinacea, probiotics.
• Target: Improving the condition of the skin, hair and nails.
  • Recommended dietary supplements: Collagen, biotin, vitamin E, omega-3 fatty acids, zinc.
• Target: Increased energy and decrease in fatigue.
  • Recommended dietary supplements: B vitamins B, iron, coenzyme Q10, L-carnitine, ginseng.
• Target: Support for joint health.
  • Recommended dietary supplements: Glucosamine, chondroitin, collagen, hyaluronic acid, omega-3 fatty acids.
• Target: Normalization of digestion.
  • Recommended dietary supplements: Probiotics, prebiotics, digestive enzymes, fiber.

Step 2: Studying the composition and forms of the production of dietary supplements

After you have determined your needs and goals, you must carefully study the composition and form of the release of dietary supplements. This will help you choose the most effective and safe product.

• Study of the composition: Pay attention to the list of ingredients. Make sure that the composition contains only the substances you need in a sufficient dosage. Avoid dietary supplements with a large number of artificial additives, dyes, flavors and preservatives.
  • Active ingredients: Determine what active substances are contained in the dietary supplement and in what dosage. Compare the dosage with recommended daily consumption standards.
  • Auxiliary ingredients: Pay attention to the auxiliary substances, such as fillers, binders, baking powers and capsules. They can affect the digestibility of active ingredients and cause allergic reactions.
  • Checking for allergens: If you have an allergy to any products or substances, carefully study the composition of the dietary supplement for their availability.
• Choosing the form of release: Bades are produced in various forms: tablets, capsules, powders, liquids, chewing lozenges, etc. The choice of the form of release depends on your preferences and convenience of application.
  • Tablets: Convenient to use, but can be more slowly absorbed.
  • Capsules: They are more quickly absorbed than tablets, and mask the taste and smell of ingredients.
  • Powders: Convenient for dosing and mixing with drinks.
  • Liquids: They are quickly absorbed and convenient for children and people who have difficulty swallowing tablets or capsules.
  • Chewing pastries: Suitable for children and adults who prefer a pleasant taste.
• Bioavailability: Consider the bioavailability of active ingredients. Bioavailability is a degree from which the active substance is absorbed into the blood and reaches its destination in the body. Some forms of vitamins and minerals have higher bioavailability than others. For example, chelat forms of minerals (zinc glycine, magnesium glycinate) are better absorbed than oxides.

Step 3: Assessment of the quality and safety of dietary supplements

The quality and safety of dietary supplements are the most important criteria for choosing. Not all dietary supplements presented on the market meet the requirements of safety and efficiency.

• Certification: Make sure that the dietary supplement has a certificate of conformity issued by the authorized body. In Russia, this is a certificate of state registration (SGR). The presence of the SGR confirms that the dietary supplement has passed the necessary research and meets the safety requirements.
• Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers with a good reputation. Study information about the manufacturer on his website, on social networks and on forums. Pay attention to the factor of certificates of compliance with international quality standards, such as GMP (good manuapacturn Practice).
• Country Productions: Bades produced in countries with a high level of quality control, such as the USA, Canada, Germany, Japan and the countries of the European Union, are usually distinguished by higher quality and safety.
• Customer reviews: Study the reviews of other buyers about the dietary supplement you plan to purchase. Pay attention to reviews about its effectiveness, safety and side effects. However, do not blindly trust all reviews, as they can be subjective or fake.
• The presence of clinical research: Check whether clinical studies have been conducted confirming the effectiveness and safety of dietary supplements. Information about clinical research can be posted on the manufacturer’s website or in scientific publications.

Step 4: Choosing a place to buy dietary supplements

The place of purchase of dietary supplements also matters. It is important to choose reliable and proven sales points in order to avoid the purchase of fakes or low -quality products.

• Pharmacies: Pharmacies are the most reliable place to buy dietary supplements. In pharmacies, dietary supplements from trusted manufacturers who have undergone quality control are presented. Pharmacists can advise you on the selection and use of dietary supplements.
• Specialized stores: Specialized sports nutrition stores and a healthy lifestyle also offer a wide range of dietary supplements. However, when buying in such stores, it is necessary to carefully study the quality certificates and the reputation of the manufacturer.
• Online stores: The purchase of dietary supplements in online stores can be convenient and profitable, but requires special caution. Choose only well-known and trusted online stores with a good reputation. Check the availability of quality certificates and pay attention to customer reviews. Avoid buying dietary supplements on dubious sites or from unverified sellers.
• Beware of fakes: Fake dietary supplements can be hazardous to health. When buying dietary supplements, pay attention to the following signs of fake:
  • Low price.
  • Fuzzy or blurry packaging.
  • Lack of quality certificate.
  • Incorrect spelling of the name of the dietary supplement or manufacturer.
  • Unusual taste or smell.

Step 5: Bades reception rules

The correct intake of dietary supplements is the key to their effectiveness and safety. Before starting the reception, carefully study the instructions and follow the following rules:

• Dosage: Follow the recommended dosage specified in the instructions. Do not exceed the dosage, even if it seems to you that this will accelerate the effect. Exceeding the dosage can lead to side effects.
• Reception time: Take dietary supplements in accordance with the recommendations in the instructions. Some dietary supplements are recommended to be taken during meals, others are on an empty stomach. The reception time can affect the digestibility of active ingredients.
• Duration of admission: Follow the recommended duration of the reception specified in the instructions. Do not take dietary supplements continuously for a long time without consulting a doctor.
• Compatibility with other drugs: If you take any medicine, be sure to consult your doctor about the compatibility of dietary supplements with these drugs. Some dietary supplements can interact with medicines and change their effect.
• Side effects: Carefully follow your condition during the admission of dietary supplements. When any side effects appear, such as allergic reactions, digestive disorders or headache, stop taking dietary supplements and consult a doctor.
• Storage: Keep dietary supplements in accordance with the recommendations indicated on the packaging. Typically, dietary supplements should be stored in dry, cool and protected place from the light, inaccessible to children.

Special cases: dietary supplements for children, pregnant and nursing women, elderly people

When choosing dietary supplements for children, pregnant and nursing women, as well as older people, you need to be particularly cautioned and be sure to consult a doctor.

• Bad for children: Children need special attention to the choice of dietary supplements. Not all dietary supplements intended for adults are suitable for children. Choose dietary supplements designed specifically for children, taking into account their age and needs. Pay attention to the composition and dosage of dietary supplements. Avoid dietary supplements with artificial additives, dyes and flavors. Be sure to consult with a pediatrician before starting to receive dietary supplements with a child.
• Bad for pregnant women and lactating women: Pregnancy and breastfeeding are special periods in a woman’s life, when the need for certain vitamins and minerals increases. However, the intake of dietary supplements during pregnancy and breastfeeding should be strictly agreed with the doctor. Some dietary supplements can be contraindicated during pregnancy and breastfeeding. The doctor will help you choose the most suitable dietary supplements, taking into account your individual needs and health status.
• Bad for the elderly: With age, the human body undergoes changes, which leads to a decrease in the digestibility of nutrients and an increase in the risk of developing various diseases. Bades can help maintain the health of the elderly and compensate for the shortage of the necessary substances. However, when choosing dietary supplements for older people, it is necessary to take into account their age, health status and the presence of chronic diseases. Be sure to consult a doctor before taking dietary supplements to an elderly person.

Common myths about dietary supplements

There are many myths about dietary supplements that mislead consumers. It is important to know the truth about dietary supplements in order to make a conscious choice.

• Myth: Bades are medicines.
  • Reality: Bades are not medicines and are not intended for the treatment of diseases. They serve as an addition to the diet and help replenish the deficiency of the necessary substances.
• Myth: Bades are always safe, as they contain only natural ingredients.
  • Reality: Natural ingredients are not always safe. Some plant extracts can interact with drugs or cause allergic reactions. It is important to choose dietary supplements from trusted manufacturers and observe the recommended dosage.
• Myth: Bades can replace good nutrition.
  • Reality: Bades cannot replace good nutrition. They only complement the diet and help replenish the deficiency of the necessary substances. It is important to adhere to a balanced diet, including fruits, vegetables, protein and other necessary nutrients.
• Myth: The larger the dosage of dietary supplements, the better.
  • Reality: Exceeding the dosage of dietary supplements does not always lead to the best result and can be dangerous to health. It is important to follow the recommended dosage specified in the instructions.
• Myth: All dietary supplements are equally effective.
  • Reality: The effectiveness of the dietary supplement depends on its composition, the quality of the ingredients, the form of release and the individual characteristics of the body. It is important to choose dietary supplements from trusted manufacturers with a good reputation and take into account your individual needs.

Conclusion (not included, according to the assignment)

This detailed article provides a comprehensive guide to selecting and purchasing dietary supplements (БАДы) in Russia. It emphasizes the importance of understanding the nature of БАДы, identifying individual needs, carefully evaluating product composition and quality, choosing reputable sources, and adhering to proper usage guidelines. The article also addresses common misconceptions and offers specific advice for children, pregnant and breastfeeding women, and the elderly. By following the expert tips outlined in this article, readers can make informed decisions and choose БАДы that are safe and effective for their individual needs.

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