Natural dietary supplements: health from nature

Natural dietary supplements: health from nature

What are natural dietary supplements and how do they differ from drugs?

Natural dietary supplements, or biologically active food additives, are concentrated sources of nutrients designed to supplement the usual diet. They are not drugs and are not intended for the treatment, diagnosis or prevention of diseases. The main difference between dietary supplements and drugs is to regulate them and goals. Medicines are held strict clinical trials aimed at proof of their effectiveness and safety in the treatment of specific diseases, while dietary supplements are regulated as food, and manufacturers are not required to prove their effectiveness in the treatment of any conditions.

Bades, as a rule, contain vitamins, minerals, herbs, amino acids, enzymes and other biologically active substances obtained from natural sources. They are available in various forms, including tablets, capsules, powders, liquids and bars. Their goal is to replenish the deficiency of nutrients, maintain general health and good health, as well as improve certain functions of the body.

It is important to understand that dietary supplements are not a replacement for full and balanced diet. They should be considered as an addition to a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep. Before you start taking any dietary supplements, you need to consult a doctor, especially if you have any diseases, you take medicines or are pregnant.

The main categories of natural dietary supplements and their potential advantages

The natural dietary supplement market is extremely diverse, offering a wide range of products aimed at solving various health problems. Below are the main categories and their potential advantages:

• Vitamins and minerals:

  • Vitamin C: A powerful antioxidant that supports the immune system that promotes the healing of wounds and participates in the synthesis of collagen. Sources: Acourol extract, rosehip, citrus fruits.
  • Vitamin D: It is necessary for the health of bones, strengthening immunity and maintaining the normal function of muscles. Often found in the form of vitamin D3 (cholegalciferol) obtained from lanolin sheep or lichens (vegan version).
  • B vitamins B: They participate in energy metabolism, support the nervous system and contribute to the formation of red blood cells. The vitamin complex B often contains all eight main vitamins of group B obtained from yeast, wheat sprouts or rice bran.
  • Calcium: It is important for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system. Natural calcium sources include coral calcium, seaweed and eggshells.
  • Magnesium: Participates in more than 300 biochemical reactions in the body, including maintaining the normal function of muscles and nerves, regulating blood sugar and blood pressure. Sources: sea water, dolomite.
  • Zinc: It is necessary for the immune function, healing of wounds and cell growth. Natural sources of zinc include pumpkin seeds and oysters.
  • Iron: It is important for transporting oxygen in the blood and maintaining energy. Sources: Spirulin, Chlorella.

• Herbs and plant extracts:

  • SOUTINATEA: It supports the immune system and can help reduce the duration and severity of colds. It turns out from the roots and leaves of various types of echinacea.
  • Ginseng: Adaptogen, which can help improve mental and physical performance, reduce stress and strengthen immunity. Ginseng roots are used.
  • Turmeric (curcumin): It has powerful anti -inflammatory and antioxidant properties. It turns out from the root of the turmeric. For better absorption, it is recommended to take with piperin (black pepper extract).
  • Milk thistle: Supports liver health and can help protect it from damage. The seeds of milk thistle are used.
  • St. John’s wort: It can help alleviate the symptoms of depression and anxiety. The flowering tops of St. John’s wort are used. It is important to consider St. John’s wort interaction with other drugs.
  • Valerian: It has a calming effect and can help improve sleep. Valerian roots are used.
  • Ginkgo biloba: It can help improve blood circulation and cognitive functions. Ginkgo biloba leaves are used.

• Omega-3 fatty acids:

  • Fish oil: The rich source of EPC (eicopascentenoic acid) and DGK (non -oxaexenic acid), important for the health of the heart, brain and eyes. It turns out from oily fish, such as salmon, tuna and sardines. It is important to choose products that have been cleaned of heavy metals.
  • Crill oil: The alternative source of omega-3 fatty acids, which is believed to be better absorbed than fish oil. It turns out from Crill (small sea crustaceans).
  • Flax seed oil: Contains alpha-linolenic acid (ALK), vegetable omega-3 fatty acid, which can be transformed into EPK and DHC in the body (although not very effective).
  • Algae oil: The vegan source of the EPK and the DGK obtained from micro -crossbars.

• Probiotics:

  • Lactobacteria: They support the health of the intestine, strengthen immunity and can help with digestive disorders. Various types of lactobacilli, such as Lactobacillus acidophilus and lactobacillus rhamnosus, have different properties.
  • Bifidobacteria: They also support intestinal health and can help with constipation and other digestive problems. Examples: Bifidobacterium Bifidum and Bifidobacterium Longum.
  • Saccharomyces boulardii: Yeast that can help prevent and treat diarrhea associated with antibiotics.

• Amino acids:

  • Glutamine: It is important for the health of the intestine, immune function and muscle restoration.
  • Creatine: Improves physical performance, especially with high -intensity exercises.
  • BCAA (amino acids with an extensive chain): Leucin, isolacin and valine that are important for the growth and restoration of muscles.
  • Triptofan: The precursor of serotonin and melatonin, hormones that regulate mood and sleep.

• Enzymes:

  • Digestive enzymes: Amylase, protease, lipase and other enzymes that help break down food and improve the absorption of nutrients. Especially useful for digestive problems.
  • Bromelain: An enzyme obtained from pineapple with anti -inflammatory properties.
  • Papain: An enzyme obtained from papaya, helping to digest proteins.

• Other dietary supplements:

  • Coenzim Q10 (COQ10): An antioxidant that is important for the production of energy in cells and heart health. It exists in two forms: Kilikhinon and Kilikhinol (more learned form).
  • Glucosamine and chondroitin: They support joint health and can help relieve pain in osteoarthritis. Often obtained from shells of crustaceans (glucosamine) and cartilage (chondroitin).
  • Melatonin: A hormone that regulates a dream. Can help with insomnia.
  • Propolis: Small substance produced by bees, with antibacterial and anti -inflammatory properties.

Criteria for choosing high -quality natural dietary supplements

The choice of high -quality natural dietary supplements is an important step to ensure their effectiveness and safety. Here are the main criteria that should be paid attention to:

1. Reliable manufacturer: Choose products from well -known and respected manufacturers with good reputation and transparent information about their production processes. Look for companies that adhere to GMP standards (good manufactoring practice).

2. Certification: Pay attention to the availability of quality certificates from independent organizations, such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These certificates confirm that the product was tested on compliance with the declared composition, purity and lack of harmful impurities.

3. Composition: Carefully study the composition of the product. Make sure that it contains the ingredients in effective doses and does not contain unnecessary additives, such as artificial dyes, flavors, preservatives and fillers. For herbal additives, standardization is important that guarantees a certain content of active substances.

4. The origin of the ingredients: Find out where the ingredients come from. Organic, not containing GMOs and environmentally friendly sources are preferred. For fish oil, it is important that it is obtained from wild fish and be cleaned from heavy metals.

5. Output form: Choose the form of release that is convenient for you and is well absorbed by the body. Some ingredients, such as Kurkumin and Q10 coenzyme, are better absorbed in certain forms (for example, liposomal or with a piperin).

6. Reviews: Read the reviews of other consumers to get an idea of ​​the efficiency and safety of the product. However, remember that reviews can be subjective and do not always reflect the real picture.

7. Price: Too low price can be a sign of a poor -quality product. High -quality ingredients and production processes cost money. However, high price does not always guarantee high quality. Compare the prices and compositions of different products before making a choice.

8. Best before date: Make sure that the shelf life of the product has not expired.

9. Package: The product should be packed in airtight, opaque packaging to protect it from exposure to light, moisture and air.

10. Consultation with a doctor: Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can help you determine which dietary supplements you need, and evaluate potential risks and interactions.

Risks and side effects of natural dietary supplements

Despite the fact that natural dietary supplements are considered safer than medicines, they are not devoid of risks and side effects. It is important to remember that “natural” does not always mean “safe”.

• Interaction with drugs: Bades can interact with medicines, enhancing or weakening their effect. For example, St. John’s wort can reduce the effectiveness of contraceptives and antidepressants, and vitamin K can affect the action of anticoagulants.

• Side effects: Some dietary supplements can cause side effects, such as digestive disorders, headaches, allergic reactions and changes in blood pressure.

• Overdose: Reception of dietary supplements in large doses can be dangerous. For example, an overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), and an overdose of iron can cause serious liver problems.

• Poor products: On the market there are many low -quality dietary supplements containing impurities, harmful substances or not corresponding to the declared composition. This can lead to unpredictable side effects and lack of effectiveness.

• Self -medication: The use of dietary supplements for self -medication of serious diseases can be dangerous and lead to a delay in the necessary medical treatment.

• Lack of evidence of effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness. Some studies can be contradictory or poor -quality.

Precautions when taking natural dietary supplements

To reduce the risks associated with taking natural dietary supplements, follow the following precautions:

1. Consult a doctor: Before you start taking any dietary supplements, consult a doctor, especially if you have any diseases, you take medicines, pregnant or breastfeed.

2. Choose quality products: Buy dietary supplements only from reliable manufacturers and pay attention to quality certificates.

3. Follow the instructions: Take dietary supplements in accordance with the instructions on the packaging or on the recommendation of the doctor. Do not exceed the recommended dose.

4. Tell the doctor about the admission of dietary supplements: Tell your doctor about all the dietary supplements that you take so that he can evaluate potential interactions with medicines.

5. Follow side effects: Carefully follow your well -being and inform the doctor about any side effects.

6. Do not use dietary supplements for self -medication: Do not use dietary supplements to self -medicate serious diseases. Contact the doctor to receive the necessary medical treatment.

7. Do not believe advertising: Be critical about advertising statements about dietary supplements. Do not believe the promises of miraculous healing.

8. Keep the dietary supplement correctly: Keep dietary supplements in a cool, dry place inaccessible to children.

Prospects for using natural dietary supplements in the future

Natural dietary supplements continue to attract the attention of consumers striving for a healthy lifestyle. In the future, the following trends can be expected:

• Personalized approach: The development of genetic testing and other diagnostic methods will allow to develop personalized recommendations for receiving dietary supplements, taking into account individual needs and characteristics of the body.

• Improving bioavailability: New technologies will be aimed at improving bioavailability of dietary supplements, that is, at increasing the degree of assimilation of active substances by the body.

• More stringent regulation standards: Strengthening control over the production and sale of dietary supplements is expected, which will increase their quality and safety.

• The growing popularity of plant dietary supplements: In connection with the growing interest in vegetarianism and veganism, the demand for dietary supplements of plant origin will increase.

• Integration into traditional medicine: Doctors will increasingly include dietary supplements in the complex treatment and prevention of various diseases, especially in combination with a change in lifestyle.

• Research development: More scientific studies will be conducted aimed at studying the effectiveness and safety of dietary supplements, which will allow more accurate data on their potential advantages and risks.

Examples of use of natural dietary supplements to maintain health

Below are examples of the use of natural dietary supplements to support various aspects of health. It is important to remember that these examples are informational in nature and are not recommendations for self -medication. Before taking any dietary supplements, you need to consult a doctor.

• Immunity: Vitamin C, vitamin D, zinc, echinacea, propolis.
• Heart of heart: Omega-3 fatty acids, Q10 coenzyme, garlic.
• Brain health: Omega-3 fatty acids, ginkgo biloba, B vitamins B.
• Joint health: Glucosamine, chondroitin, turmeric, omega-3 fatty acids.
• Digestion: Probiotics, digestive enzymes, fiber.
• Dream: Melatonin, Valerian, Magnesium.
• Stress and anxiety: Ashvaganda, Rodiola Pink, Magnesium, B vitamins B.
• Energy: Ginseng, B vitamins, Coenzyme Q10.
• Skin health: Vitamin C, vitamin E, collagen, hyaluronic acid.

In conclusion, natural dietary supplements can be a useful addition to a healthy lifestyle, but it is important to use them wisely and awareness. Choose quality products, observe precautions and consult a doctor to get maximum benefit and avoid possible risks. Remember that dietary supplements are not a replacement for good nutrition and medical treatment, but should be considered as part of a comprehensive approach to maintaining health.