How to choose dietary supplements to maintain health

1. What are dietary supplements and why are they needed?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural substances designed to supplement the diet. They are not medicines, but help to fill the deficiency of vitamins, minerals, amino acids and other useful components.

1.1. The difference between dietary supplements and medicines

• Medication – Clinical trials are held, have proven effectiveness and strict dosage.
• Bad – Do not treat diseases, but support the body, improve metabolism and strengthen immunity.

1.2. The main categories of dietary supplements

• Nutricevtiki -fill the deficiency of nutrients (vitamins, minerals, omega-3).
• Parafarmetzetics – Support the functions of organs (plant extracts, probiotics).
• Eubiotics – normalize the microflora (lacto- and bifidobacteria).

2. How to determine which dietary supplements you need?

2.1. Analysis of the state of health

The choice of dietary supplements is important:

• Take tests for vitamin deficiency (D, B12, iron).
• Assess the diet (lack of protein, fiber, fatty acids).
• Take into account chronic diseases (for example, with problems with the gastrointestinal tract – probiotics).

2.2. The main indications for the reception of dietary supplements

• Fatigue, weakness – B vitamins B, magnesium, iron.
• Skin and hair problems -Zinc, collagen, omega-3.
• Reduced immunity – Vitamin C, echinacea, probiotics.
• Sleep disorders – Melatonin, magnesium.

3. Criteria for choosing high -quality dietary supplements

3.1. Composition and dosage

• Natural components – preferably synthetic.
• Optimal dosage – must comply with the daily norm (for example, vitamin D – 1000–2000 IU).
• Lack of harmful additives – dyes, preservatives, allergens.

3.2. Manufacturer and certification

• Proven brands – Solgar, Now Foods, Thorne, Evalar.
• Quality certificates – GMP, ISO, ECOCERT.
• Reviews and research – Check the clinical data and reputation of the manufacturer.

3.3. The form of release

• Tablets and capsules – Convenient, but may contain excipients.
• Powders and liquids – They are more quickly absorbed, but less convenient to use.
• Sprays and loafers – Suitable for children and people with swallowing problems.

4. How to take dietary supplements?

4.1. Reception time

• In the morning – B vitamins, iron (better absorbed with vitamin C).
• In the evening – Magnesium, melatonin (contribute to relaxation).
• With food – fat -soluble vitamins (A, D, E, K).

4.2. The duration of the course

• Vitamins and minerals – 1-3 months, then a break.
• Probiotics – 2-4 weeks, if necessary, a second course.
• Plant extracts – No more than 2 months in a row.

4.3. Compatibility of dietary supplements

• It goes well:
  • Vitamin D + calcium.
  • Omega-3 + vitamin E (improves absorption).
• Not combined:
  • Iron + calcium (competing for absorption).
  • Vitamin C + copper (oxidizes copper).

5. Common errors when choosing dietary supplements

• Reception unnecessarily – Excess of vitamins is as harmful as the deficit.
• Incorrect dosage – Exceeding the norm can cause side effects.
• Ignoring contraindications – For example, during pregnancy, not all dietary supplements are safe.
• Buying dubious additives – Cheap analogues may contain impurities.

6. TOP-10 popular dietary supplements for health

1. Vitamin D3 – For immunity and bones.
2. Omega-3 – For the heart and brain.
3. Magnesium – From stress and convulsions.
4. Probiotics – For intestinal microflora.
5. Colenen – For the skin and joints.
6. Coenzim q10 – For energy and heart.
7. Curcumin – Against inflammation.
8. Iron – With anemia.
9. Vitamin C. – For immunity.
10. Echinacea extract – To protect against viruses.

7. Where to buy dietary supplements?

• Pharmacies – Reliable, but more expensive.
• Specialized stores (iherb, vitamina) – a wide range.
• Official sites of manufacturers – A guarantee of authenticity.

8. When can dietary beads harm?

• Overdose (hypervitaminosis A, D).
• Allergy On the components.
• Interaction with drugs (for example, St. John’s wort reduces the effectiveness of antidepressants).

9. How to track the effect of admission of dietary supplements?

• Maintaining a diary – Mark changes in well -being.
• Repeated tests – Checking the level of vitamins and minerals.
• Consultation of a doctor – in the absence of an effect or adverse reactions.

10. Final recommendations

• Do not replace dietary supplements with full food.
• Choose additives individuallyand not on advice from advertising.
• Follow the instructions by application.

(Continuation of the article up to 100,000 characters includes in -depth analysis of each vitamin and mineral, comparison of brands, scientific research, examples of reception courses for different purposes, FAQ and additional recommendations.)