Dietary supplements and vitamins: what you need to know before admission

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Dietary supplements and vitamins: what you need to know before admission

Section 1: Fundamentals of biologically active additives (dietary supplements) and vitamins

  1. Definition and classification of dietary supplements:

    • What is dietary supplement? Bad, or biologically active additives, are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introducing into food products in order to enrich the ration with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are not drugs. Their task is to supplement the diet, compensate for the deficiency of certain substances, support the body’s functions within the physiological norms and increase resistance to adverse environmental factors.
    • Classification by composition: Bad is classified in composition for several main groups:
      • Nutricevtiki: Sources of the necessary nutrients, such as vitamins, minerals, amino acids, fatty acids, dietary fiber. Example: a complex of vitamin C and zinc.
      • Parafarmetzetics: Substances that have a regulatory effect on certain organs and systems of the body. They have preventive and supportive properties. Examples: extracts of medicinal plants, probiotics.
      • Probiotics and prebiotics: They contain living microorganisms (probiotics) or substances that stimulate the growth of beneficial intestinal microflora (prebiotics).
      • Enzymes (enzymes): Imprint the processes of digestion and assimilation of nutrients.
      • Other: This group includes dietary supplements containing, for example, antioxidants (coenzym Q10, resveratrol), adaptogens (ginseng, eleutherococcus), chondroprotectors (glucosamine, chondroine).
    • Bad output forms: Bad are available in various forms: tablets, capsules, powders, liquids (syrups, tinctures, solutions), loafers, chewing gum. The choice of form depends on the convenience of taking and the features of the assimilation of the active substances.

  2. Definition and role of vitamins:

    • What are vitamins? Vitamins are organic compounds necessary for the normal life of the body in small quantities. They are not a source of energy and are not used as building material, but play a key role in metabolism, regulate biochemical processes, maintaining immunity and ensuring the normal functioning of organs and systems.
    • Classification of vitamins: Vitamins are classified into two main groups depending on their solubility:
      • Fatable vitamins (A, D, E, K): Dissolve in fats and oils, are well absorbed in the intestines in the presence of fats in food. They can accumulate in the body, which increases the risk of hypervitaminosis (excess).
      • Water -soluble vitamins (group B, vitamin C): They dissolve in water, do not accumulate in the body in significant quantities and are excreted in the urine. It is necessary for daily foods with food.
    • Vitamin functions in the body: Each vitamin performs specific functions:
      • Vitamin A (Retinol): It is necessary for vision, skin health and mucous membranes, immunity, growth and development.
      • Vitamin D (calciferol): It regulates the exchange of calcium and phosphorus, necessary for the health of bones and teeth, immunity.
      • Vitamin E (Tokoferol): Antioxidant, protects cells from damage by free radicals, is important for the health of the skin, heart and blood vessels.
      • Vitamin K (Phillokhinon): It is necessary for blood coagulation.
      • Vitamin C (ascorbic acid): The antioxidant, participates in the synthesis of collagen, strengthens immunity, improves iron absorption.
      • B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): Participate in the metabolism, energy exchange, functioning of the nervous system, bloodiness.

  3. Differences between dietary supplements and drugs:

    • Regulation: Bad is regulated as food products, and drugs as pharmaceuticals. This means that the requirements for dietary supplements are less strict than to drugs.
    • Clinical trials: Medicines undergo mandatory clinical trials to prove effectiveness and safety. Such tests are usually not required for dietary supplements, although manufacturers can conduct voluntary research.
    • The declared properties: Medicines are designed for the treatment, prevention and diagnosis of diseases. The dietary supplement is designed to maintain health and enrich the diet. They cannot declare the healing properties.
    • Dosage and composition: The composition and dosage of active substances in drugs are strictly controlled. In dietary supplements, the composition may vary, and control over the dosage is less strict.
    • Manufacturer’s responsibility: Medicines are more responsible for the safety and effectiveness of their products. The responsibility of dietary supplement manufacturers also exists, but it is slightly lower.
    • Marking: The marking of drugs should contain detailed information about the indications, contraindications, side effects, the method of use and doses. The marking of dietary supplements should contain information about the composition, nutritional value, method of application, contraindications and warnings.

  4. Legislative regulation of dietary supplements and vitamins in Russia:

    • Basic normative acts: The regulation of dietary supplements and vitamins in Russia is carried out in accordance with Federal Law No. 29-ФЗ “On the quality and safety of food products”, technical regulations of the Customs Union “On food safety” (TR TS 021/2011) and “food products in terms of its labeling” (TR TS 022/2011), as well as sanitary and epidemiological rules and regulations (SanPin).
    • State registration: The dietary supplement is subject to mandatory state registration in Rospotrebnadzor. When registering, the safety of products and compliance with the requirements of the law is evaluated.
    • Marking requirements: The marking of dietary supplements should contain the following information: product name, composition, food value, information about the manufacturer, the date of manufacture, shelf life, storage conditions, the method of application, contraindications, warning (for example, “it is recommended to consult a doctor before use”). The dietary supplement label is not allowed to indicate the healing properties.
    • Quality control: Rospotrebnadzor monitors the quality and safety of dietary supplements at all stages of production and circulation. In case of violations of the legislation, measures are taken, up to the suspension or termination of the sale of products.
    • Responsibility for violation of legislation: Manufacturers and sellers of dietary supplements are responsible for violating the requirements of the legislation in accordance with the Code of Administrative Offenses of the Russian Federation.

Section 2: to whom and when can you need dietary supplements and vitamins

  1. States in which the intake of vitamins is recommended:

    • Pregnancy and lactation: The need for vitamins and minerals increases significantly during pregnancy and breastfeeding. Folic acid (for the prevention of defects of the nervous tube in the fetus), iron (for the prevention of anemia), calcium (for the formation of the bones and teeth of the fetus), vitamin D (to regulate the metabolism of calcium and phosphorus) are especially important. Reception of polyvitamin complexes for pregnant women and lactating women is recommended after consulting a doctor.
    • Age older than 50 years: With age, the absorption of some vitamins and minerals worsens, appetite decreases, chronic diseases may occur that require taking drugs that affect the absorption of nutrients. It is recommended to pay attention to vitamin D (for the prevention of osteoporosis), vitamin B12 (to maintain the function of the nervous system), calcium (for bone health), antioxidants (vitamins C, E, Selenium) to protect against free radicals.
    • Vegetarianism and veganism: People who adhere to a vegetarian or vegan diet can experience a deficiency of vitamin B12 (contained only in animal products), iron, calcium, vitamin D, zinc, omega-3 fatty acids. Reception of appropriate additives is necessary to maintain health.
    • Chronic diseases: Some chronic diseases, such as diseases of the gastrointestinal tract (for example, Crohn’s disease, celiac disease) can disrupt the absorption of nutrients. Reception of vitamins and minerals may be necessary to compensate for the deficit.
    • Taking drugs: Some drugs may affect the absorption or excretion of vitamins and minerals. For example, antibiotics can disrupt the intestinal microflora and reduce the synthesis of vitamin K. Taking certain drugs requires additional consultation with the doctor about the need to take vitamins and minerals.
    • Intensive physical activity: Athletes and people involved in intensive physical activity need an increased amount of vitamins and minerals to maintain energy metabolism, restore muscles and protect against free radicals. Especially important are vitamins of group B, vitamin C, vitamin E, zinc, magnesium.
    • Reduced immunity: During periods of increased risk of infectious diseases, with stress, after the diseases, it is recommended to take vitamins and minerals that strengthen immunity: vitamin C, vitamin D, zinc, selenium.
    • Power restrictions: Diets with a hard restriction of calories or certain products can lead to a deficiency of vitamins and minerals. In such cases, taking polyvitamin complexes is recommended.

  2. Symptoms of deficiency of the main vitamins:

    • Vitamin A: Dryness of the skin and mucous membranes, vision of vision in the dark (chicken blindness), frequent infectious diseases.
    • Vitamin D: Weakness, fatigue, bones and muscles, increased susceptibility to infections, osteoporosis (in adults), rickets (in children).
    • Vitamin E: Muscle weakness, impaired coordination, reduction of immunity.
    • Vitamin K: Increased bleeding.
    • Vitamin C: Weakness, fatigue, bleeding gums, slow healing of wounds, frequent colds.
    • Vitamin B1 (TIAMIN): Fatigue, irritability, insomnia, digestive disorders, muscle weakness, shortness of breath.
    • Vitamin B2 (Riboflavin): Cracks in the corners of the mouth (angolite), inflammation of the mucous membrane of the mouth (stomatitis), photophobia, redness and itching of the skin.
    • Vitamin B3 (Niacin): Diarea, dermatitis, dementia (pellagra).
    • Vitamin B5 (pantotenic acid): Fatigue, headaches, sleep disturbances, tingling and numbness in the limbs.
    • Vitamin B6 (Pyridoxin): Irritability, depression, sleep disturbances, dermatitis, convulsions (in children).
    • Vitamin B7 (Biotin): Hair loss, dermatitis, fatigue.
    • Vitamin B9 (folic acid): Anemia, fatigue, irritability, digestive disorders.
    • Vitamin B12 (cobalamin): Anemia, fatigue, numbness and tingling in the limbs, memory disorders and coordination.

  3. When a dietary supplement may be justified:

    • Unstable nutrition: With insufficient consumption of fresh fruits, vegetables, whole grain products and other healthy products, dietary supplements can help replenish the deficiency of the necessary nutrients.
    • Accommodation in environmentally unfavorable areas: In the conditions of a contaminated environment, an increased radiation background, dietary supplements with antioxidants and adaptogens can help the body adapt to adverse factors and protect themselves from damage to free radicals.
    • Work in conditions of high stress: In chronic stress, the need for vitamins of group B, magnesium and other nutrients increases. Bad can help support the nervous system and increase stress resistance.
    • Prevention of diseases: Some dietary supplements, such as probiotics, omega-3 fatty acids, glucosamine and chondroitin, can be used to prevent certain diseases (for example, dysbiosis, cardiovascular diseases, osteoarthritis).
    • Support for body functions: Dad can be used to maintain the normal function of certain organs and systems, for example, to improve digestion (enzymes), strengthen immunity (echinacea), maintain joint health (glucosamine and chondroitin).

  4. The importance of consulting a doctor before taking dietary supplements and vitamins:

    • Individual needs: The need for vitamins and minerals is individual and depends on the age, gender, state of health, lifestyle and other factors. The doctor can evaluate your individual needs and recommend the optimal complex of vitamins and dietary supplements.
    • Diagnosis of deficiency: The doctor may prescribe tests to identify a deficiency of certain vitamins and minerals. The results of the tests will help determine which additives you need.
    • Interaction with drugs: Some vitamins and dietary supplements can interact with drugs by changing their effectiveness or causing side effects. The doctor can evaluate potential risks and prevent undesirable interactions.
    • Contraindications: Some vitamins and dietary supplements have contraindications for use in certain diseases or conditions. The doctor can evaluate your health status and identify possible contraindications.
    • Prevention of an overdose: An overdose of vitamins and minerals can be dangerous to health. The doctor will help determine the optimal dosage and avoid an oversupply.
    • Security rating: Not all dietary supplements are equally safe. The doctor can help choose high -quality and safe products from reliable manufacturers.

Section 3: How to choose the right dietary supplement and vitamins

  1. Criteria for choosing a quality product:

    • Reputation manufacturer: Choose dietary supplements and vitamins from famous and reliable manufacturers who have a good reputation in the market. Study reviews about the manufacturer and its products.
    • The presence of a quality certificate: Make sure that the dietary supplement has a quality certificate confirming its compliance with safety and efficiency requirements. In Russia, this is a certificate of state registration (SGR).
    • Composition: Carefully study the composition of dietary supplements. Make sure that it contains the necessary vitamins and minerals in adequate doses. Pay attention to the presence of additional ingredients (for example, dyes, flavors, preservatives) and avoid products with a large number of artificial additives.
    • Output form: Select the output form, which is most convenient for you for receiving (tablets, capsules, powders, liquids). Consider the features of the assimilation of various forms. For example, liquid forms can be absorbed faster than tablets.
    • Dosage: Pay attention to the dosage of vitamins and minerals in one portion of dietary supplements. Make sure that the dosage corresponds to your needs and does not exceed the recommended daily standards.
    • Best before date: Check the expiration date of the product before buying. Do not use dietary supplements with an expired shelf life.
    • Package: The packaging should be sealed and protect the product from exposure to light, moisture and air. Pay attention to the integrity of the package.
    • Place of acquisition: Buy dietary supplement in pharmacies or specialized stores licensed for the sale of pharmaceutical and parapharmaceutical products. Avoid the purchase of dietary supplements from unverified sellers on dubious Internet sites.
    • Price: Too low price may indicate low product quality or fake. However, high price does not always guarantee high quality. Compare the prices of similar products from different manufacturers.
    • Reviews: Read the reviews of other buyers about dietary supplements you plan to purchase. Consider both positive and negative reviews.

  2. How to read the label and understand the composition:

    • Product name: Determine what kind of product it is (vitamin complex, mineral complex, dietary supplements with plant extracts, etc.).
    • Composition: Carefully study the composition. Determine what vitamins, minerals, plant extracts or other active substances are part of dietary supplements. Pay attention to their concentration or quantity in one portion.
    • Food value: Check out information about the nutritional value of the product (calorie content, content of proteins, fats, carbohydrates). Usually this information is presented on the label in the form of a table.
    • Method of application and dose: Carefully read the instructions for use and follow the recommended dosage. Do not exceed the recommended dose without consulting a doctor.
    • Contraindications: Make sure that you have no contraindications for the use of dietary supplements. Contraindications are usually indicated on the label.
    • Warning: Pay attention to the warnings, for example, “before use, it is recommended to consult a doctor”, “is not a drug”, “is not recommended for pregnant and lactating women.”
    • Information about the manufacturer: Find information about the manufacturer on the label (name, address, phone). Make sure that the manufacturer is reliable and has a good reputation.
    • Production date and expiration date: Check the date of manufacture and the expiration date of the product.
    • Storage conditions: Follow the storage conditions indicated on the label. Typically, dietary supplements should be stored in a dry place protected from light at room temperature.

  3. The role of a doctor or nutritionist in the selection of dietary supplements and vitamins:

    • Individual assessment of needs: A doctor or nutritionist can evaluate your individual needs for vitamins and minerals based on your age, gender, health status, lifestyle and test results.
    • Detection of deficiency: The doctor may prescribe tests to identify a deficiency of certain vitamins and minerals.
    • Selection of the optimal complex: Based on the results of the examination, a doctor or nutritionist can recommend an optimal complex of vitamins and dietary supplements, taking into account your individual needs and possible contraindications.
    • Dosage recommendations: The doctor will help determine the optimal dosage of vitamins and minerals to avoid overdose and side effects.
    • Efficiency control: The doctor can control the effectiveness of taking vitamins and dietary supplements and adjust the dosage if necessary.
    • Prevention of interactions: The doctor can evaluate the potential interactions of vitamins and dietary supplements with drugs that you take and prevent undesirable consequences.
    • Individual nutrition recommendations: A nutritionist can develop an individual nutrition plan that will help you get the necessary vitamins and minerals from food.

  4. Beware of fakes and poor -quality products:

    • Buy only in proven places: Buy dietary supplements in pharmacies, specialized stores or from reliable online seller. Avoid purchase from unverified sources.
    • Pay attention to the packaging: The packaging should be whole, without damage and signs of fake. Check the presence of protective elements (for example, holograms).
    • Check the marking: The marking should be clear, selective and contain all the necessary information (composition, manufacturer, manufacture date, shelf life).
    • Compare the price: Too low price may indicate a fake. Compare the prices of similar products from different manufacturers.
    • Check the presence of a certificate: Make sure the dietary supplement has a quality certificate (SGR).
    • Trust your feelings: If after taking dietary supplements you feel bad, stop taking it and consult a doctor.
    • Report suspicious products: If you suspect that you have purchased fake or poor -quality products, report this to Rospotrebnadzor.

Section 4: How to take dietary supplement and vitamins correctly

  1. General recommendations for taking vitamins:

    • Observe the dosage: Do not exceed the recommended dosage indicated on the packaging or prescribed by a doctor. An overdose of vitamins can be dangerous to health.
    • Take vitamins during meals: Many vitamins are better absorbed if you take them during food. This is especially important for fat -soluble vitamins (A, D, E, K).
    • Drink enough water: Vitamins should be washed down with a sufficient amount of water (at least 1 cup).
    • Observe the reception time: Some vitamins are better absorbed at a certain time of the day. For example, group B vitamins are recommended in the morning, and vitamin D is in the morning.
    • Do not take several vitamins at the same time: Some vitamins can compete with each other for assimilation. Therefore, it is not recommended to take several vitamins or complexes at the same time. Divide the reception several times during the day.
    • Do not take vitamins with some products: Some products can worsen the absorption of vitamins. For example, tea and coffee can reduce iron absorption.
    • Be attentive to interactions: Some vitamins can interact with drugs. If you take any medicine, consult a doctor before taking vitamins.
    • Take breaks: It is not recommended to take vitamins constantly without breaks. Take a break for several weeks or months after the course of admission.
    • Listen to your body: Pay attention to how your body reacts to taking vitamins. If you feel bad, stop taking it and consult a doctor.

  2. The interaction of vitamins and minerals among themselves:

    • Synergism: Some vitamins and minerals enhance each other’s action, for example:
      • Vitamin C improves iron absorption.
      • Vitamin D helps the absorption of calcium.
      • Vitamin E protects vitamin A from oxidation.
    • Antagonism: Some vitamins and minerals compete with each other for assimilation, for example:
      • Iron can reduce zinc assimilation.
      • Calcium can reduce the absorption of iron and magnesium.
      • Zinc can reduce copper assimilation.
    • Consider the interaction when choosing a complex: When choosing a vitamin-mineral complex, the interaction between vitamins and minerals should be taken into account to ensure their optimal assimilation.

  3. Interaction of dietary supplements and vitamins with drugs:

    • Vitamin K and anticoagulants: Vitamin K can reduce the effectiveness of anticoagulants (diluting blood).
    • Vitamin C and antidepressants: Vitamin C can enhance the effect of antidepressants.
    • St. John’s wort and medicine: St. John’s wort (component of some dietary supplements) can interact with many drugs, including antidepressants, anticoagulants and contraceptives.
    • Garlic and anticoagulants: Garlic (component of some dietary supplements) can enhance the action of anticoagulants.
    • Grapefruit and medicine: Grapefruit (and grapefruit juice) can interact with many drugs, changing their metabolism and increasing the risk of side effects.
    • Be sure to consult your doctor: If you take any medicine, be sure to consult a doctor before taking dietary supplements and vitamins to avoid undesirable interactions.

  4. When and how long can you take vitamins and dietary supplements:

    • Courses: Most vitamins and dietary supplements are recommended to be taken in courses from several weeks to several months.
    • According to the indications: In the presence of a deficiency of certain vitamins and minerals, the reception may be longer, on the recommendation of a doctor.
    • Depending on the time of the year: In winter, when the consumption of fresh fruits and vegetables decreases, it may be appropriate to take vitamin complexes.
    • With increased needs: During periods of increased stress, intensive physical exertion or diseases, the need for vitamins and minerals increases.
    • With breaks: It is recommended to take breaks between the courses of taking vitamins and dietary supplements to avoid overdose and addiction.
    • Individual approach: The duration and frequency of taking vitamins and dietary supplements should be determined individually, taking into account your needs and recommendations of the doctor.

Section 5: possible risks and side effects

  1. Overdose of vitamins (hypervitaminosis):

    • Fatable vitamins (A, D, E, K): An overdose of fat -soluble vitamins can be more dangerous than an overdose of water -soluble vitamins, as they can accumulate in the body.
      • Vitamin A: Headaches, nausea, vomiting, dizziness, dry skin, hair loss, bone pain and joints, liver damage.
      • Vitamin D: Nausea, vomiting, weakness, constipation, rapid urination, increased blood calcium levels, calcium deposition in soft tissues, kidney damage.
      • Vitamin E: Nausea, diarrhea, headaches, increased bleeding.
      • Vitamin K: Increased blood coagulation, thrombosis risk.
    • Water -soluble vitamins (group B, vitamin C): An overdose of water -soluble vitamins is usually less dangerous, since they are excreted in the urine. However, at very high doses, side effects can occur.
      • Vitamin C: Diarrhea, nausea, heartburn, kidney stones.
      • Vitamin B6: Damage to nerves, numbness and tingling in the limbs.
      • Niacin (Vitamin B3): Redness of the skin, itching, nausea, vomiting, liver damage.

  2. Side effects from dietary supplement:

    • Allergic reactions: Bad can cause allergic reactions such as skin rash, itching, Quincke’s edema, anaphylactic shock.
    • Digestive problems: Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea, constipation, bloating.
    • Interaction with drugs: Bad can interact with drugs by changing their effectiveness or causing side effects.
    • Toxicity: Some dietary supplements contain toxic substances that can harm health.
    • Unproven effectiveness: Many dietary supplements do not have sufficient evidence of effectiveness, and their reception can be useless or even harmful.

  3. Risks associated with poor -quality dietary supplements and fakes:

    • Lack of declared ingredients: In low -quality dietary supplements, the declared amount of vitamins, minerals or other active substances may be absent.
    • The content of harmful impurities: Poor -quality dietary supplements may contain harmful impurities, such as heavy metals, pesticides, microorganisms.
    • Inconsistency with the declared composition: The composition of poor -quality dietary supplements may not correspond to the stated on the label.
    • Lack of quality control: The production of low -quality dietary supplements is not properly controlled, which increases the risk of pollution and falsification.
    • Health risk: Reception of poor -quality dietary supplements can be dangerous to health and lead to poisoning, allergic reactions and other negative consequences.

  4. Who should be especially careful when taking dietary supplements and vitamins:

    • Pregnant and lactating women: Reception of dietary supplements and vitamins during pregnancy and breastfeeding requires special caution and consultation with a doctor.
    • Children: Children should take vitamins and dietary supplements only as prescribed by a doctor and in a strictly defined dosage.
    • People with chronic diseases: People with chronic diseases (for example, diseases of the liver, kidneys, heart) should consult a doctor before taking dietary supplements and vitamins.
    • People taking drugs: People taking drugs should consult a doctor before taking dietary supplements and vitamins in order to avoid undesirable interactions.
    • People with allergies: People with allergies should carefully study the composition of dietary supplements and avoid products containing allergens.

Section 6: Alternative ways of obtaining vitamins and minerals

  1. Balanced nutrition as the main source of vitamins and minerals:

    • Variety of products: Include a variety of foods from all food groups (fruits, vegetables, cereals, legumes, meat, fish, dairy products) in your diet.
    • Fresh products: Give preference to fresh, unprocessed products.
    • Seasonal products: Use seasonal fruits and vegetables, as they contain more vitamins and minerals.
    • Correct culinary processing: Prepare products correctly to save vitamins and minerals. For example, do not digest vegetables, steam or bake.
    • Sufficient water consumption: Drink enough water to ensure the normal absorption of vitamins and minerals.

  2. Products rich in basic vitamins and minerals:

    • Vitamin A: Carrots, pumpkin, sweet pepper, spinach, liver, eggs, dairy products.
    • Vitamin D: Bold fish (salmon, herring, sardines), egg yolk, mushrooms, enriched products (milk, yogurt, flakes).
    • Vitamin E: Vegetable oils (sunflower, olive), nuts, seeds, avocados, spinach.
    • Vitamin K: Green leaf vegetables (spinach, cabbage, broccoli), liver, vegetable oils.
    • Vitamin C: Citrus fruits, pepper, kiwi, strawberries, broccoli, tomatoes.
    • B vitamins B: Whole grain

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