Comparison of popular dietary supplements for health

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Comparison of popular dietary supplements for health

Part 1: Review and classification of dietary supplements

Biologically active additives (dietary supplements) occupy a significant place in the field of health and Wellness. They are concentrates of biologically active substances designed to supplement the diet. It is important to understand that dietary supplements are not drugs and do not replace full nutrition, but serve as auxiliary tool for maintaining health and preventing various conditions.

1.1. Classification of dietary supplements in composition:

  • Vitamins: Organic compounds necessary for the normal functioning of the body. Examples: vitamin D, vitamin C, B vitamins B.
  • Minerals: Inorganic substances involved in various physiological processes. Examples: magnesium, calcium, iron, zinc.
  • Amino acids: Building blocks of proteins that are important for growth, restoration and other functions. Examples: L-carnitine, creatine, BCAA.
  • Plant extracts: Concentrates of biologically active substances extracted from plants. Examples: green tea extract, ginkgo biloba extract, echinacea extract.
  • Probiotics and prebiotics: Living microorganisms useful for intestinal microflora (probiotics), and substances that contribute to their growth (prebiotics). Examples: lactobacilli, bifidobacteria, inulin.
  • Fatty acids: Important components of cell membranes and regulators of inflammatory processes. Examples: omega-3 fatty acids (EPA and DHA).
  • Enzymes: Proteins that accelerate chemical reactions in the body. Examples: digestive enzymes (amylase, protease, lipase).
  • Other: Various substances, such as chondroitin, glucosamine (for joint health), Q10 coenzyme (for energy and antioxidant protection) and others.

1.2. Classification of dietary supplements by purpose:

  • For immunity: Bades aimed at strengthening the immune system. Examples: vitamin C, vitamin D, zinc, echinacea.
  • For the cardiovascular system: Bades that support the health of the heart and blood vessels. Examples: omega-3 fatty acids, coenzyme Q10, garlic.
  • For digestion: Bades that improve digestion and maintain intestinal health. Examples: probiotics, prebiotics, digestive enzymes.
  • For joints and bones: Bades that strengthen the bones and support the health of the joints. Examples: calcium, vitamin D, chondroitin, glucosamine.
  • For energy and tone: Bades that increase energy and reduce fatigue. Examples: Coenzyme Q10, L-Carnitine, ginseng.
  • For the beauty and health of the skin, hair and nails: Bades that support the health and appearance of the skin, hair and nails. Examples: biotin, collagen, vitamin E.
  • For the nervous system and the brain: Bades that support cognitive functions and reduce stress. Examples: omega-3 fatty acids, ginkgo biloba, magnesium.
  • To control weight: Bades that help in weight control. Examples: green tea extract, l-carnitine, chrome.

1.3. Important factors when choosing dietary supplements:

  • Composition and dosage: Carefully study the composition of the dietary supplement and make sure that the dosage corresponds to your needs and recommendations of specialists.
  • Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose the most convenient form for you.
  • Manufacturer: Give preference to reliable manufacturers with a good reputation that guarantee the quality and safety of products.
  • Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
  • Individual needs: Consider your individual needs, health status and possible contraindications.
  • Consultation with a specialist: Before taking dietary supplements, it is recommended to consult a doctor or nutritionist.

Part 2: Comparison of popular dietary supplements by categories

2.1. Dad for immunity:

  • Vitamin C (ascorbic acid):

    • Action: The antioxidant, strengthens the immune system, promotes the production of collagen.
    • Output forms: Tablets, capsules, powder, chewing tablets, sparkling tablets.
    • Dosage: The recommended daily dose is 75-90 mg for adults. During the period of the disease, the dosage can be increased to 500-1000 mg per day.
    • Popular brands: Solgar, Now Foods, Doppelherz, Evalar.
    • Pros: Accessibility, effectiveness in the prevention and treatment of colds.
    • Cons: High doses can cause stomach disorder.

  • Vitamin D (cholegalciferol):

    • Action: Supports immunity, strengthens the bones, participates in the regulation of calcium and phosphorus.
    • Output forms: Drops, capsules, tablets.
    • Dosage: The recommended daily dose is 600-800 IU for adults. Depending on the level of vitamin D in the blood, the dosage can be increased to 2000-5000 IU per day (as prescribed by a doctor).
    • Popular brands: Solgar, Now Foods, DDrops, aquadtream.
    • Pros: It is important for the health of bones and immunity, especially in the winter.
    • Cons: An overdose can lead to hypercalcemia.

  • Zinc:

    • Action: Participates in immune processes, promotes wound healing, important for the health of the skin, hair and nails.
    • Output forms: Tablets, capsules, candies.
    • Dosage: The recommended daily dose is 8-11 mg for adults.
    • Popular brands: Solgar, Now Foods, Doppelherz, Evalar.
    • Pros: Effective in the prevention and treatment of colds, supports skin health.
    • Cons: High doses can cause stomach disorder and interfere with the absorption of other minerals.

  • SOUTINATEA:

    • Action: It stimulates the immune system, has anti -inflammatory properties.
    • Output forms: Drops, capsules, tablets, tea.
    • Dosage: Depends on the form of the production and recommendations of the manufacturer.
    • Popular brands: Nature’s Way, Gaia Herbs, Herb Pharm.
    • Pros: Helps to fight colds.
    • Cons: It can cause allergic reactions. Not recommended for autoimmune diseases.

2.2. Bad for the cardiovascular system:

  • Omega-3 fatty acids (EPA and DHA):

    • Action: Reduce the level of triglycerides, improve vascular elasticity, have anti -inflammatory effects.
    • Output forms: Capsules, liquids.
    • Dosage: The recommended daily dose is 1-3 grams EPA and DHA.
    • Popular brands: Nordic Naturals, Now Foods, Carlson Labs, Solgar.
    • Pros: Important to the health of the heart and brain, reduce the risk of cardiovascular diseases.
    • Cons: They can cause fishing, dilute blood.

  • Coenzim Q10 (COQ10):

    • Action: Antioxidant, participates in the production of energy, supports heart health.
    • Output forms: Capsules, tablets.
    • Dosage: Recommended daily dose-30-200 mg.
    • Popular brands: Qunol, Now Foods, Solgar, Doctor’s Best.
    • Pros: It supports energy, is useful for the health of the heart, especially when taking statins.
    • Cons: It can cause a stomach disorder.

  • Garlic (Allium sativum):

    • Action: Reduces cholesterol, has antibacterial and antiviral properties.
    • Output forms: Capsules, tablets, extract.
    • Dosage: Depends on the form of the production and recommendations of the manufacturer.
    • Popular brands: Kyolic, Nature’s Way, Solaray.
    • Pros: Health and immunity is good for health and immunity.
    • Cons: It can cause smell from the mouth, disorder of the stomach, dilutes blood.

  • Magnesium:

    • Action: Participates in the regulation of heart rhythm, reduces blood pressure, helps relaxing muscles.
    • Output forms: Tablets, capsules, powder.
    • Dosage: The recommended daily dose is 310-420 mg for adults.
    • Popular brands: Natural Calm, Now Foods, Solgar, Magnesium Glycinate.
    • Pros: Useful for the heart, nervous system, muscles, improves sleep.
    • Cons: High doses can cause diarrhea.

2.3. Diet for digestion:

  • Probiotics:

    • Action: They support a healthy intestinal microflora, improve digestion, and strengthen immunity.
    • Output forms: Capsules, powder, chewing tablets.
    • Dosage: Depends on the number of bacteria (some colony -forming units) and strains. It is usually recommended from 1 to 10 billion.
    • Popular brands: Culturelle, Align, Garden of Life, Renew Life.
    • Pros: They improve digestion, support immunity, are useful after taking antibiotics.
    • Cons: They can cause bloating at the beginning of the reception.

  • Prebiotics:

    • Action: They nourish beneficial bacteria in the intestines, contribute to their growth and reproduction.
    • Output forms: Powder, capsules.
    • Dosage: Depends on the type of prebiotic. It is usually recommended from 3 to 5 grams of inulin or fruitoligosaccharides (phos).
    • Popular brands: Now Foods, Garden of Life, Benefiber.
    • Pros: Improve digestion, support a healthy intestinal microflora.
    • Cons: They can cause bloating and gas formation.

  • Digestive enzymes:

    • Action: They help to digest food, improve the absorption of nutrients, reduce discomfort after eating.
    • Output forms: Capsules, tablets.
    • Dosage: Depends on the composition of the enzymes and recommendations of the manufacturer.
    • Popular brands: Now Foods, Enzymedica, Doctor’s Best.
    • Pros: Imprint digestion, useful for enzymes.
    • Cons: They can cause allergic reactions.

  • Fiber:

    • Action: Normalizes the chair, helps to cleanse the intestines, reduces cholesterol.
    • Output forms: Powder, capsules.
    • Dosage: The recommended daily dose is 25-30 grams.
    • Popular brands: Benefiber, Metamucil, Psyllium Husk.
    • Pros: It is useful for digestion, weight control, heart health.
    • Cons: It can cause bloating and gas formation if you do not use water enough.

2.4. Dietrs for joints and bones:

  • Calcium:

    • Action: Strengthens bones, participates in nervous and muscle functions.
    • Output forms: Tablets, capsules, chewing tablets.
    • Dosage: The recommended daily dose is 1000-1200 mg for adults.
    • Popular brands: Caltrate, Citracal, Nature Made.
    • Pros: It is important for the health of bones and teeth.
    • Cons: High doses can cause constipation and interfere with the absorption of other minerals.

  • Vitamin D: (see section 2.1)

  • Chondroitin:

    • Action: Supports the health of cartilage, reduces inflammation in the joints.
    • Output forms: Capsules, tablets.
    • Dosage: It is usually recommended 800-1200 mg per day.
    • Popular brands: Schiff, Nature Made, Cosamin.
    • Pros: Health is useful for joints, reduces pain and inflammation.
    • Cons: It can cause a stomach disorder.

  • Glucosamine:

    • Action: Participates in the construction of cartilage, reduces pain and inflammation in the joints.
    • Output forms: Capsules, tablets.
    • Dosage: It is usually recommended 1500 mg per day.
    • Popular brands: Schiff, Nature Made, Cosamin.
    • Pros: Health is useful for joints, reduces pain and inflammation.
    • Cons: It can cause allergic reactions, especially in people with allergies to seafood.

2.5. Bad for energy and tone:

  • Coenzim q10: (see section 2.2)

  • L-Carnitin:

    • Action: Participates in the transport of fatty acids in mitochondria for energy production.
    • Output forms: Capsules, tablets, liquids.
    • Dosage: It is usually recommended 500-2000 mg per day.
    • Popular brands: Now Foods, Solgar, Doctor’s Best.
    • Pros: Supports energy, helps to burn fat.
    • Cons: It can cause a stomach disorder, insomnia.

  • Ginseng:

    • Action: Increases energy, improves concentration, adaptogen.
    • Output forms: Capsules, tablets, extract, tea.
    • Dosage: Depends on the type of ginseng (Siberian, Korean, American) and the recommendations of the manufacturer.
    • Popular brands: Nature’s Way, Gaia Herbs, Herb Pharm.
    • Pros: Increases energy, improves cognitive functions.
    • Cons: It can cause insomnia, an increase in blood pressure.

  • Caffeine:

    • Action: Stimulator, increases energy, improves concentration.
    • Output forms: Tablets, capsules, powder.
    • Dosage: Depends on individual sensitivity. It is usually recommended up to 400 mg per day.
    • Popular brands: Prolab, the best nutrition.
    • Pros: Increases energy, improves concentration.
    • Cons: It can cause anxiety, insomnia, addiction.

2.6. Bad for the beauty and health of the skin, hair and nails:

  • Biotin (Vitamin B7):

    • Action: Supports the health of the skin, hair and nails.
    • Output forms: Capsules, tablets.
    • Dosage: It is usually recommended 2500-5000 mcg per day.
    • Popular brands: Nature’s Bounty, Now Foods, Solgar.
    • Pros: Useful for the health of the skin, hair and nails.
    • Cons: It can affect the results of some laboratory tests.

  • Collagen:

    • Action: Supports skin elasticity, joint health.
    • Output forms: Powder, capsules, tablets.
    • Dosage: It is usually recommended 10-20 grams per day.
    • Popular brands: Vital Proteins, NeoCell, Youtheory.
    • Pros: Improves the condition of the skin, joints, hair and nails.
    • Cons: It can cause a stomach disorder.

  • Vitamin E:

    • Action: Antioxidant, protects cells from damage, supports skin health.
    • Output forms: Capsules, liquids.
    • Dosage: The recommended daily dose is 15 mg for adults.
    • Popular brands: Nature Made, Now Foods, Solgar.
    • Pros: Useful for the skin, vision, immunity.
    • Cons: High doses can cause blood thinning.

  • Hyaluronic acid:

    • Action: Moisturizes the skin, improves its elasticity.
    • Output forms: Capsules, liquids, creams.
    • Dosage: Depends on the form of the production and recommendations of the manufacturer.
    • Popular brands: Now Foods, Doctor’s Best, Hyaluronic Acid Serum.
    • Pros: Moisturizes the skin, improves its appearance.
    • Cons: It can cause allergic reactions with external use.

2.7. Bad for the nervous system and brain:

  • Omega-3 fatty acids: (see section 2.2)

  • Magnesium: (see section 2.2)

  • Ginkgo biloba:

    • Action: Improves blood circulation in the brain, improves memory and concentration.
    • Output forms: Capsules, tablets, extract.
    • Dosage: It is usually recommended 120-240 mg per day.
    • Popular brands: Nature’s Way, Gaia Herbs, Herb Pharm.
    • Pros: Improves cognitive functions, especially in the elderly.
    • Cons: It can cause headache, dizziness, lifes blood.

  • L-theanine:

    • Action: Reduces stress, improves concentration, promotes relaxation.
    • Output forms: Capsules, tablets.
    • Dosage: It is usually recommended 100-200 mg per day.
    • Popular brands: Now Foods, Suntheanine, Doctor’s Best.
    • Pros: Reduces stress, improves sleep, improves concentration.
    • Cons: It can cause drowsiness.

2.8. Bad for weight control:

  • Green tea extract:

    • Action: Accelerates metabolism, promotes fat burning.
    • Output forms: Capsules, tablets, extract.
    • Dosage: Depends on the EGCG content (epallocatechin Gallat). It is usually recommended 300-500 mg EGCG per day.
    • Popular brands: Now Foods, Green Tea Extract, Life Extension.
    • Pros: Helps burn fat, has antioxidant properties.
    • Cons: It can cause anxiety, insomnia, stomach disorder.

  • L-Carnitin: (see section 2.5)

  • Chromium:

    • Action: Regulates blood sugar, reduces craving for sweets.
    • Output forms: Tablets, capsules.
    • Dosage: The recommended daily dose is 25-35 μg for adults.
    • Popular brands: Now Foods, Chromium Picolinate, Solgar.
    • Pros: Helps control the blood sugar levels, reduces craving for sweets.
    • Cons: Rarely causes side effects.

  • Conjugated linoleic acid (CLA):

    • Action: Reduces fat mass, increases muscle mass.
    • Output forms: Capsules.
    • Dosage: It is usually recommended 3-4 grams per day.
    • Popular brands: Now Foods, CLA, Optimum Nutrition.
    • Pros: Helps burn fat, increases muscle mass.
    • Cons: It can cause a stomach disorder.

Part 3: Safety and side effects of dietary supplements

Despite the fact that dietary supplements are not drugs, they can cause side effects and interact with drugs. It is important to be careful when receiving dietary supplements and take into account the following factors:

  • Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. For example, vitamin K can affect the action of anticoagulants, and St. John’s wort on the action of antidepressants.
  • Side effects: Bades can cause side effects, such as stomach disorder, allergic reactions, headache, insomnia and others.
  • Overdose: Reception of dietary supplements in high doses can be dangerous to health. For example, an overdose of vitamin D can lead to hypercalcemia, and an overdose of iron – to poisoning.
  • Quality and safety: Not all dietary supplements are equally high -quality and safe. It is important to choose dietary supplements from reliable manufacturers with a good reputation and quality certificates.
  • Individual features: Before taking dietary supplements, you need to consult a doctor or a nutritionist, especially if you have chronic diseases, you take medicines or are pregnant.

Part 4: Legislative regulation of dietary supplements

Legislative regulation of dietary supplements varies in different countries. In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. It is important to remember that dietary supplements do not undergo clinical trials as drugs, and their effectiveness and safety are not always confirmed by scientific research.

Part 5: Final recommendations

Bades can be a useful addition to the diet to maintain health and prevent various conditions. However, it is important to approach the choice and reception of dietary supplements consciously and responsibly.

  • Consult a doctor or nutritionist before starting dietary supplements.
  • Choose dietary supplements from reliable manufacturers with a good reputation and quality certificates.
  • Carefully study the composition and dosage of dietary supplements.
  • Follow the recommended dosages and do not exceed them.
  • Follow your health state and when side effects appear, stop taking dietary supplements and consult a doctor.
  • Do not use dietary supplements as a replacement for good nutrition and a healthy lifestyle.
  • Do not believe the promises of miraculous healing from all diseases with the help of dietary supplements.
  • Remember that dietary supplements are not medicines, but only an addition to the diet.

This extensive material provides a comprehensive analysis of popular dietary supplements for health, classifying them in composition, purpose and offering a detailed comparison by categories. He also emphasizes the importance of safety, side effects and consultations with specialists before taking any dietary supplements. The information is presented in a structured format for the convenience of reading and understanding.

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