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 tests are held, have proven effectiveness and are prescribed for the treatment of diseases.
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 (extracts of herbs, 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

Before taking dietary supplements, it 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 digestive tract, probiotics are needed).

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.
Digestive disorders -Enzymes, fiber, l-lutamine.

3. Criteria for choosing high -quality dietary supplements

3.1. Composition and dosage

Natural ingredients – Without artificial dyes and preservatives.
Optimal dosage – corresponds to the daily norm (for example, vitamin D – 1000-5000 IU).
Bioavailability – chelat forms of minerals (magnesium citrate, iron bislycinate).

3.2. Manufacturer and certification

Proven brands – Solgar, Now Foods, Thorne Research.
Quality certificates – GMP, ISO, NSF.
Reviews and research – The presence of clinical data on effectiveness.

3.3. The form of release

Capsules and tablets – Convenient, but can contain fillers.
Powders – They are more quickly absorbed, but less convenient.
Liquid forms – Suitable for children and people with swallowing problems.

4. How to take dietary supplements?

4.1. Reception time

In the morning – B vitamins, iron (on an empty stomach).
In the evening – Magnesium, melatonin (to improve sleep).
With food – fat -soluble vitamins (A, D, E, K).

4.2. Compatibility of components

Vitamin C + iron – Improves assimilation.
Calcium + magnesium – The optimal ratio of 2: 1.
Zinc + copper – The excess of zinc ishing copper.

4.3. Course

3-6 months – To make up for the deficit.
Cyclic reception – probiotics (2 weeks of reception, 2 weeks of break).

5. Popular dietary supplements and their purpose

5.1. Vitamins and minerals

Vitamin D. – Immunity, bones, mood.
Magnesium – Stress, muscle cramps, sleep.
Omega-3 – Heart, brain, anti -inflammatory effect.

5.2. Plant extracts

Curcumin – Antioxidant, Protection Baked.
Room sa – Immune support.
Ginkgo biloba – Improving memory.

5.3. Probiotics and prebiotics

Lactobacillus rhamnosus – Restoration of microflora.
Inulin – A nutrient medium for beneficial bacteria.

6. Errors when choosing and receiving dietary supplements

Self -enforcement without analyzes – The risk of hypervitaminosis.
Reception of incompatible components – decrease in efficiency.
Ignoring contraindications – Allergies, pregnancy.

7. Where to buy dietary supplements?

Pharmacies – A guarantee of authenticity, but a limited assortment.
Proven online stores – iherb, vitamin.
Direct deliveries from the manufacturer – Reducing the risk of fake.

8. Final recommendations

Consult a doctor before taking.
Start with minimal doses.
Follow the reaction of the body.

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