What time to take dietary supplements. How to create your own dietary supplement program

What kind of biologically active supplements are now offered to the consumer: for a healthy heart, and for blood vessels, and for bones, and for the brain, and for the liver. It is difficult to settle on just one, and it is also difficult to find an organ that, according to advertising, would not require support with the help of one supplement or another. You buy a supplement for beautiful hair – and then you’re faced with the dilemma “What about the skin?” In fact, there is no need at all to take handfuls of various dietary supplements. It is quite possible to get by with the five most necessary and necessary supplements from the point of view of nutritionists.

1. Quality multivitamins.

Topping the list are multivitamins. good quality. They are needed to fill the “gaps” in your diet that you may have for one reason or another (seasonal lack of vegetables and fruits, lack of access to fresh fish, monotonous diet, pregnancy, etc.). Periodic intake of vitamins is necessary so that there is no deficiency of a particular vitamin or mineral, and the body receives optimal support and can perform all its functions to the required extent.

Do not be afraid of an overdose, it practically does not threaten you. The content of elements in multivitamins is based on the so-called “Recommended Daily Intake”, which represents the minimum doses necessary to prevent diseases caused by vitamin deficiency: scurvy (vitamin C deficiency), beriberi disease (vitamin B1 deficiency) and others.

2. Omega-3 supplement.

Today, fatty acid supplements are the most popular among dietary supplement consumers. And for good reason: these fatty acids, extracted from fish oil, have truly miraculous effects on health. For example, Omega-3 slows down the liver's production of harmful triglycerides, significantly reducing the risks of cardiovascular diseases and diabetes of both degrees. The drugs also successfully fight intracellular inflammation - one of the main causes, as is currently believed, of the emergence of dangerous diseases, including cancer and Alzheimer's disease, as well as early aging. Omega-3 fatty acids help regulate immunity, brain function, joint health, blood pressure, blood circulation, blood sugar levels and many other important body functions. The body itself does not produce Omega-3 fats, so you can either get them from food, provided you consume a lot of fish and seafood, or take them as supplements.

3. Coenzyme Q-10.

Coenzyme Q-10, also known as ubiquinol, is a substance produced in the energy factories of our cells called mitochondria. Taking Q-10 supplements increases the production and use of energy by cells. Q-10 also helps the body burn fat, improves balance, thyroid and pancreas activity. In addition, this coenzyme is believed to be essential for preventing early aging.

By the way, statins, which are now actively prescribed to normalize cholesterol levels, deprive the body of coenzyme Q-10. After all, statins block the formation of cholesterol in the liver, which is where Q-10 is produced. Without sufficient Q-10, statins can damage liver cells, as well as cause rapid heart rate, muscle weakness, leg cramps, and even a heart attack or stroke—the opposite of what is expected! Other medications can also interfere with the production of Q-10: antidepressants, hypertension and diabetic medications, and hormone replacement therapy.

The recommended dose of Q-10 is 100 mg 2-3 times a day. It must be said that this division is justified, since the body cannot immediately metabolize high doses of Q-10, and a single dose of a large dose, say 300 mg, will not bring much benefit.

4. Magnesium nitrate or citrate.

You probably know the connection between calcium and healthy bones. But it is unlikely that you are sufficiently aware that calcium is practically useless without vitamin D. Without magnesium, calcium simply will not be absorbed. According to recent studies, the daily dose of magnesium required by humans is twice as much as previously thought, and the ratio of magnesium to calcium for proper absorption of the latter must be 2:1.

But we need magnesium not only for the absorption of calcium, but also in itself, because it plays a key role in 300 functions of our body and is used by all organs. If you have problems with your blood sugar levels, then you should definitely keep in mind that magnesium helps regulate insulin production and glucose levels. In addition, magnesium has the ability to relax muscles and nerves, making it an indispensable ally in the fight against hypertension, anxiety, stress, leg cramps, insomnia and cardiac arrhythmia. Magnesium also activates enzymes, promotes energy production and helps the body metabolize vitamin D, calcium, potassium and zinc. But if calcium and other elements can be sufficiently acquired with food, then with magnesium it is not so simple. Most people in developed countries are magnesium deficient, mainly due to consumption of fast food, canned and overly processed foods, and foods grown in depleted soils.

It's best to take magnesium supplements in the evening or at night because, as mentioned, magnesium has a relaxing effect. Start with the smallest dose possible, as the relaxing effects of magnesium can extend to the intestines. Which, however, in many cases is a plus, not a minus. Interestingly, magnesium supplements sometimes come in spray form and are designed to absorb magnesium through the skin! But it seems to me that the traditional method is still preferable.

5. Iodized salt.

If you do not live near the ocean, then iodized salt must be present in your diet. necessary for the proper functioning of the thyroid gland, the activity of which is reduced in a third of middle-aged women. The easiest way to ensure the intake of iodine in the diet is by consuming iodized or so-called “sea” salt, and in addition, using iodine-containing supplements or supplements containing algae. Recent studies have shown that thyroid function is further improved if iodine is taken in combination with another mineral, selenium. Therefore, make sure that selenium is included in the vitamin and mineral complex that you consume.

These are, in principle, all the biologically active additives that our body needs. Of course, provided that you try to adhere to healthy eating standards. These supplements will cover all the daily needs of the body and ensure the proper functioning of its basic functions.

Dietary supplements in the human diet – necessary elements supporting health. The twenty-first century, the century of technology and digital technology, is a difficult time for the human body, or rather, for its health.

The ecological situation around the globe is extremely difficult. And the percentage ratio between clean ecology and completely spoiled one, unfortunately, tips the scales in the negative direction. The soil is depleted, agricultural products today do not contain the full amount of minerals and vitamins necessary for human health. Most often, today's vegetables and fruits are filled with mineral fertilizers that are harmful to human health. Since science does not stand still, today it is not uncommon to see genetically modified products on store shelves, which is also associated with the risk of a negative impact not only on the health of today’s people, but also on the health of future generations.

Factors that negatively affect our health

The first factor is, of course, poor nutrition. It is thanks to the changed composition of vegetables and fruits that a person does not receive the required amount of minerals and vitamins. Consequently, all metabolic6 processes in the body change and the person begins to experience health problems.
The second factor is the negatively changed ecology of the entire planet. We can all observe smoke columns in big cities, emanating from large industries, factories, thermal power plants, etc. People are simply forced to inhale bad air, eat foods that are also enriched with this unclean air. All these industrial wastes often end up in the water, poisoning it and making it completely unsuitable for human consumption. But water is the main source of not only health, but also all life.
The third harmful factor is the modern pace of human life. Constantly experiencing stress leads to negative results. The human nervous system is destroyed at the cellular level, with no chance of any healing or restoration. This is where many diseases arise, including cancer, which take away everything more lives at an early age.

As a result of all of the above and many other factors, a problem arises on earth - the global onset of diseases that cannot be cured without filling the human body with useful substances in sufficient quantities necessary for proper digestion and metabolic processes.

Are dietary supplements necessary?

The answer to this question is quite simple and unequivocal - yes! Biologically active food supplements are not only necessary, they are necessary in our time for almost every person. And here are the reasons on which this answer is based:

firstly, everyday stress increases the human body’s need for groups of vitamins such as P and C several times. Today, food products simply do not have the required amount of these vitamins. Therefore, dietary supplements, where these vitamins are concentrated in the required doses, provide “rescue” from nervous and related diseases.
secondly, receiving unclean air from cities, the human body requires the consumption of more and more vitamin E and various antioxidants. And where, if not in dietary supplements, can you find these ingredients? By taking vitamin E and antioxidant supplements, a person protects not only his own health, but also the health of the future generation. After all, vitamin E has a positive effect on the reproductive system of the human body.
thirdly, it became impossible to obtain the necessary amount of minerals for health from food, since the soil became poor and depleted. With the help of dietary supplements, it has become possible to replenish the body with these precious grains of life.
fourthly, frequent and widespread diseases of the thyroid gland are a consequence of insufficient iodine consumption by people in food and water. Consequently, iodine-containing dietary supplements, or rather their use, will protect the body and the thyroid gland from disease.
The next reason for the need to use dietary supplements is the prevention of osteoporosis, which occurs due to a lack of vitamin P. Most often, osteoporosis occurs in people who work most of the time under artificial light.
unbalanced nutrition is a widespread problem of humanity and another reason pushing for the regular use of dietary supplements.
people involved in sports feel the need to consume more vitamins B and C. For the normal development of their abilities and maintaining the body in healthy athletic shape, athletes simply cannot do without the use of dietary supplements containing these vitamin complexes.
In order for the body to function normally, it is necessary to maintain a balance of microelements, which are actively replaced by food contaminated with pesticides and radionuclides. Calcium, potassium and other trace elements can be “supplied” into the body in sufficient concentration only with the help of dietary supplements.
When food is cooked for a long time, foods lose vitamins A, B, C and E. Therefore, taking food supplements enriched with these vitamins is necessary for proper nutrition.
Dietary supplements will also help restore the process of extracting minerals from food consumed and the synthesis of vitamins, which are disrupted by frequent consumption of tea and coffee.
People suffering from alcoholism and tobacco smoking need to use dietary supplements that will have a positive effect on the absorption of vitamins in the body and compensate for the lack of beta-carotene.
Pregnancy today requires getting more vitamins, carbohydrates, fats, proteins, and minerals from food. Consequently, you can’t do without active food additives here either.
During many diseases, when using a large number of antibiotics and other medications that kill beneficial intestinal and other bacteria in the body, reduce the level of vitamins B and K synthesized in the body, the use of dietary supplements is the only “saving” method that protects against the side effects of drugs.

There are still many reasons why it will become clear that the use of dietary supplements is simply necessary in each individual case. The main thing is that you need to select nutritional supplements according to your doctor’s recommendations and take them in full accordance with the rules described in the attached annotations.

A meta-analysis that proved that dietary supplements are absolutely useless for the prevention of cardiovascular diseases and premature death. It showed an insignificant result for the prevention of stroke, but this requires confirmation. Will dietary supplements help maintain the health of other organs? Let's figure it out.

Magnesium

Magnesium is a trace element that supports the normal functioning of the nervous system and muscles (including the heart muscle). Magnesium deficiency in the body can lead to convulsions and muscle spasms, cause disturbances in the functioning of the heart, and problems with blood pressure.

Magnesium deficiency can occur not only because you get too little of this microelement from food. It may be that magnesium is poorly absorbed in your body or is eliminated from it too quickly. Problems with the gastrointestinal tract, taking contraceptives, increased physical and nervous stress - all this can cause magnesium deficiency. Magnesium deficiency can be confirmed with a blood test.

Is it possible to solve the problem of magnesium deficiency by taking various dietary supplements?

Reception folic acid from the moment of planning pregnancy and during the first 12 weeks, it really reduces the likelihood of neural tube defects in the fetus. However, vitamin B9 does not reduce the risk of developing cleft lip, intrauterine heart defects, and does not help reduce the risk of miscarriage and premature birth.

B vitamins dissolve in water, so you shouldn’t be too afraid of an overdose - all excess is excreted in the urine. For some people, taking B vitamins in combination can cause allergies - then it is worth alternating them and drinking them separately.

Taking B vitamins makes sense for older people, pregnant women in the first trimester, people with megaloblastic anemia and neuropathy.

Conclusion: necessary for certain indications

Vitamin C is usually taken for colds in the hope that this vitamin will support the immune system and help cope with the disease more quickly. The researchers concluded that this is not the case. If you start taking vitamin C when a cold has already appeared, it will neither relieve symptoms nor reduce the duration of the disease.

Taking vitamin C makes sense for preventive purposes. Unfortunately, it will not help reduce the frequency of colds, but it will ease the course of the disease if you do catch ARVI. Vitamin C should be taken in moderate doses (about 200 mg per day) - in large dosages it can cause allergies. It is worth noting that therapeutic nutrition additionally fortified.

Conclusion: everyone needs it

Omega-3

Many people have heard that omega-3 unsaturated fatty acids are very healthy and should be consumed by everyone from time to time. But why are they needed at all?

These acids are building materials for the body. However, he cannot synthesize them himself - it can only be obtained from food. Since omega-3 is found mainly in oily fish, which most of us rarely eat, its main source is dietary supplements - or omega-3 capsules.

It is expected that omega-3 deficiency will lead to an increased risk of cardiovascular disease, inflammatory diseases and even cancer, depression and allergies.

Conclusion: possible, but not necessary

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Vitamin D

The bulk of vitamin D is formed in the body under the influence of the sun. In northern countries, including Russia, many people suffer from vitamin D deficiency. It manifests itself as depression, brittle bones (vitamin D is needed for normal calcium absorption), frequent colds, and a tendency to allergic diseases.

Should I take vitamin D as a dietary supplement?

Yes, it can be effective. This will help reduce the incidence of ARVI. Taking vitamin D can help fight allergic diseases such as asthma and atopic dermatitis. Elderly people taking vitamin D and calcium supplements can avoid fractures. Vitamin D helps with depression. Pregnant women may also benefit from supplemental vitamin D to reduce the risk of preeclampsia and preterm birth.

With the permission of the copyright holder, we are publishing an excerpt from the important book Transcend, dedicated to dietary supplements: why and in what quantity a person needs them.

Today, careless entrepreneurs have practically killed the image of the letter combination “dietary supplements” (dietary supplements) in Russia - there are a lot of charlatans selling bunnies at exorbitant prices. However, dietary supplements (which also includes all vitamin-containing preparations) are vital. Here's what scientists and their research say about them.

These recommendations are published in the book Transcend , published by Mann, Ivanov and Ferber and we publish them with the permission of the copyright holders (and, of course, with strong abbreviations). The book was written by Ray Kurzweil - inventor, futurist scientist, one of the directors of Google and Terry Grossman - MD, founder of the Longevity Clinic. They are at the forefront of science, they are direct participants in information, scientific, and medical progress.

Like others, you may at times be confused by the abundance of conflicting information about dietary supplements. Depending on the source of information, whether medical workers, government agencies or manufacturers, recommendations for the use of dietary supplements in general and certain dietary supplements in particular, as well as their dosages, may vary greatly. Even the nutritional recommendations developed by the US Institute of Medicine can confuse the average person.

We will help you separate the wheat from the chaff and decide how you personally should take dietary supplements.

About the importance of dietary supplements

We have already done a wonderful one, where we described the history of the study, the importance and risk of taking each vitamin for humans. Now we give the floor to the authors of Transcend.

It has long been known that a lack of certain nutrients leads to the development of various diseases (for example, a deficiency of vitamin C causes scurvy, and a deficiency of vitamin D causes rickets). Despite this, it is only recently that suggested levels of nutrients in the diet have been specified as the minimum required to prevent diseases caused by hypovitaminosis. And for a long time it was believed that a balanced diet was all you needed to get the nutrients you need for health. But today we know that this statement is far from the truth.

Continuing research in the field of nutrition and disease provides more and more evidence pointing to the need for taking dietary supplements. For example, a study published in the journal Nature Reviews Cancer back in 2002 found that deficiencies in vitamins C, B6 and B12, folic acid, iron and zinc can damage DNA and cause cancer.

It has been established that taking dietary supplements improves memory, lowers cholesterol levels, prevents prostate problems, eases menopausal symptoms, reduces inflammation and reduces the risk of developing cataracts.

Several recent studies have found that taking certain dietary supplements has beneficial effects on various diseases:

A study conducted in the Netherlands involving 4,400 people over 55 years of age found a 45% reduction in the risk of heart attack when taking beta-carotene regularly for 4 years.
The Established Populations for Epidemiologic Studies of the Elderly study of 11,000 older adults aged 67 to 105 found a 34% reduction in all-cause mortality and a 47% reduction in heart disease mortality as a result of vitamin E supplementation.
Taking calcium and vitamin D may help prevent bone loss due to osteoporosis. And, according to average estimates, more than 130,000 hip fractures could be avoided annually (US data - editor's note) if all people over 50 took at least 1,200 mg of calcium per day.
A study published in the Journal of the National Cancer Institute (2004) of 1,000 men found a 50% reduction in the risk of advanced prostate cancer in men with higher selenium levels over a 13-year follow-up. Consequently, the National Cancer Institute established the Selenium and Vitamin E in Cancer Prevention Trial (SELECT), which enrolled 35,000 men over 55 years of age. It's not completed yet.
IN medical literature There have been many anecdotal reports indicating that Intravenous administration of high doses of vitamin C can help treat many various types cancer. A recent animal experiment showed that high doses of vitamin C destroy cancer cells. And the first clinical trial of the effectiveness of vitamin C in treating cancer in humans, which is being conducted under the auspices of the Cancer Treatment Centers of America, has not yet been completed. Terry, in turn, is participating in another study made possible by a grant from the Adolph Coors Foundation. The goal is to study the use of high doses of vitamin C to treat hepatitis C.

Research on the right and wrong vitamin E

However, it seems that the media pays less attention to successful research in this area than to those that point out the dangers of taking vitamins and dietary supplements.

Another notable study (“Mortality Rates in Randomized Trials of Antioxidant Supplements in Primary and Secondary Prevention”) that found negative results was published in 2007 in the Journal of the American Medical Association (JAMA). It exposed the use of antioxidants in general and also had numerous serious flaws.

The study on the effects of vitamin E again used alpha-tocopherol rather than a mixture of tocopherols. And to study the effect of vitamin A, they chose a strange study that included taking only one dose of this vitamin, which is not recommended. Of the 815 studies on dietary supplements that could have been used, the authors selected only 68. Their review showed significant bias - well-designed large studies with positive results were not selected.

For example, a study of 29,000 male smokers followed for 19 years was overlooked. This experiment demonstrated a 28% reduction in mortality in men with the highest levels of vitamin E compared to those with the lowest levels.

Be careful with minerals

Be sure to use caution when taking minerals as they are more toxic than some other nutrients. For example, 15 mg of zinc does not exceed the ONA norm, and doses above 100 mg per day may have toxic effects.

Iron and sodium are a special case: although both of these minerals are considered essential, they are contained in sufficient or higher quantities in almost every diet, and they are not included in vitamin-mineral complexes. Excess sodium in the body becomes main reason high blood pressure and fluid retention, and excess iron has been linked to cancer, diabetes, heart disease, an increased risk of infections and worsening rheumatoid arthritis.

We do not recommend taking dietary supplements that contain iron, except in certain cases, such as pregnancy, heavy menstruation or chronic blood loss. Some recent research suggests that calcium supplementation is associated with an increased risk of heart attack in older women.

If so, until further research has been done, we suggest that women only take calcium until age 70 and then stop.

You can get your ONA for most minerals through food, but below are the ONAs for those minerals that we believe are best obtained from dietary supplements.

Fish oil

In addition to eating fish several times a week, most adults can benefit from taking fish oil, which is high in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In our bodies, EPA and DHA act as precursor chemicals that help reduce inflammation.

Don't forget: Inflammation is common and is associated with a variety of common and serious illnesses, from arthritis and asthma to cancer and heart disease.
Even conservative medicine in some cases supports taking fish oil. Today the American Heart Association recommends that patients with coronary heart disease take 1 g of fish oil daily.

The National Institutes of Health also calls it useful, not only in treating patients with heart problems, but also in normalization of elevated triglyceride levels and high blood pressure. These three indications are rated A, meaning the National Institutes of Health considers that these recommendations are backed by strong scientific evidence.

The use of fish oil in the primary prevention of heart disease and the treatment of rheumatoid arthritis is rated B (there is good evidence to support its use), while the use of fish oil for another 27 diseases, from cancer prevention to depression and schizophrenia, is rated C (there is some evidence, but further study required).

Fish oil is rich in anti-inflammatory omega-3 fats. Most people these days consume many more calories from sources of inflammatory omega-6 fats. Many years ago, before the advent of processed foods, the human diet contained almost equal amounts of omega-3 and omega-6 fats. Today, it is not uncommon for people to consume 25 times more omega-6 fats than omega-3 fats, which increases inflammation in the body and increases the risk of developing related diseases.

As we discussed in Chapter 2, inflammation underlies every stage of the process that leads to the formation of unstable plaque in the arteries and heart attacks. It also causes many other diseases such as Alzheimer's disease, cancer and arthritis. Limiting your intake of omega-6 fats (mainly vegetable oils) and increasing your intake of fish oil through food and supplements can help restore balance.

There is currently no RDA for omega-3 fats, but the National Institutes of Health recommends healthy adults consume 4 grams of these fats per day. Our ONA for EPA is 750-3000 mg per day and for DHA is 500-2000 mg per day. Vegetarians can get 2.5 grams of omega-3 fats with every teaspoon of flaxseed oil..

Vitamin D

It seems that almost every day there is new research showing the benefits of high levels of vitamin D in the body. There is such irrefutable evidence of this that even traditional medicine doctors have paid attention to vitamin D, measure its levels in their patients and recommend taking it as a food supplement.

We have found that in addition to taking vitamin D daily as part of a vitamin and mineral supplement, most people benefit from taking this vitamin as a stand-alone supplement.
Vitamin D is the only one for which you can determine your ONA norm by taking a blood test for its content.

If your 25(OH)D level is 20 or less, we suggest starting to take 5,000 IU of vitamin D per day. If the level is 21-30, start taking 2000 IU daily, and if in the range of 31 to 40, then 1000 IU accordingly.

After three months, take the test again and revise the dose of vitamin D depending on the result. Don't be surprised if it takes six months or more to reach optimal levels of this vitamin in your blood.

Typically, once the desired level of vitamin D in the blood is reached, it is necessary to take 1000-2000 IU per day to maintain it and periodically monitor the level to prevent excessive accumulation in the body. Vitamin D3 (cholecalciferol) is thought to be more effective than vitamin D2 (ergocalciferol), although some recent studies suggest they are equally effective.

Vitamin D supplementation has long been a concern due to possible toxicity, since it is fat soluble and can be stored in adipose tissue, and excess can cause elevated blood calcium levels. However, more recent studies indicate that this is rare and the current RDA (400 IU) is too low.

A natural way to increase vitamin D levels is by direct exposure of the skin to sunlight. Exposure to sunlight allows the body to synthesize vitamin D from cholesterol found in the skin, but the film formed by sunscreen prevents this conversion.

There is not enough vitamin D in food, but it is added to milk and some other so-called fortified foods.

The authors of the book also go through a number of additional dietary supplements that may be useful for people over 40-50 years old, but you can read these details in the book itself. As a conclusion, we will place a table with a recommended approximate regimen for taking dietary supplements.

SAMPLE SCHEMES FOR INDIVIDUALS TAKING

Our recommendations regarding ONA standards reflect the general principles of taking dietary supplements, and, of course, cannot be called universal. Individual needs depend on many factors, including gender, age, weight, occupation, stress level, health status and genetic predispositions.

To help develop the most effective regimen for taking dietary supplements, we bring to your attention the following sample programs that can be considered basic. Ask your doctor to help you get regular screenings and tests to ensure you are taking the correct doses of the supplements you need.

Numerous clinical studies have confirmed that it is possible to prevent many diseases, reduce the risk of their occurrence, avoid relapses of chronic diseases, and normalize metabolic processes in the body only on the basis of balanced diet , which must include biologically active food additives.

But our diet is notbalanced, and the lack of many important substances occurs due to a limited range of products or our taste preferences.

For example, in modern Russia, scientists constantly record iodine deficiency in the body of the majority of the population. It is well known that insufficient iodine intake from water and food is a cause of thyroid dysfunction.Dietary supplements, as an additional source of iodine, are simply irreplaceable in this case

Unfortunately, there are a lot of “myths” and outright “speculations” in the media around dietary supplements. Popular publications either scare readers by declaring that all this is “chemistry” that can lead to “pollution” of the body, or, on the contrary, they praise the extraordinary properties of these additives as a panacea for the most terrible diseases and the “elixir of youth” that humanity has dreamed of for many thousands of years! Let's figure it out calmly.

What are dietary supplements and why do you need to add something to your food?

First, you need to give a clear definition of what a dietary supplement is: is it an additional food, a medicine, or something else? - It is a food additive that complements nutrition. (Many people confuse that “dietary supplements” equal “vitamins”).

You need to understand what your dietary supplements are aimed at: for weight loss, compensation for vitamin deficiencies, boosting immunity, etc. How do the components of dietary supplements combine with each other?

These are very important points. We need to create an information field that will allow our dietary supplement manufacturing companies and experts to competently tell the public about them.

Can dietary supplements replace medications (tablets)? - Not really... They have very different tasks!

Dietary supplements are not medicines, and cannot replace them - at least in the “medical function” - to treat diseases.

Dietary supplements are an intermediate sector between food and medicine.

Yes, dietary supplements have a certain place in therapy.
During the period of rehabilitation treatment and prevention, for example. It is known that preventing stroke is not very expensive. And treatment costs about 20 thousand dollars. If people care about their health, they need to start taking biologically active substances even when there is no pathology.

But it is impossible to “cure the disease” with dietary supplements. Although every person, with the help of dietary supplements, has the opportunity to try to prevent the onset of the disease and support their body.
But still, this is not exactly a product for medical use.

Regenerative medicine - YES, prevention - YES. But not treating the disease when it has already developed - NO! Dietary supplements contain substances in doses in which they cannot have a pharmacological effect, like strong drugs. They just have a DIFFERENT task. (Well, you don’t take medicine every day, do you?!)

Dietary supplements are concentrates of natural food and biologically active substances isolated from food raw materials of animal, marine, mineral origin, food or medicinal plants, or obtained by chemical synthesis (synthesized substances identical to natural analogues). (This is by no means a “placebo”!)

The body is not always able to synthesize these essential nutritional and biologically active substances, so we must include them in our diet every day. Otherwise, their deficiency develops and increases over time, the body weakens and cannot withstand adverse factors. environment. As a result, performance deteriorates and the aging process intensifies. Long-term deficiency in the body of these substances can lead to serious illnesses and, in the worst case, death.

Throughout its history, humanity has lost hundreds of millions of lives from scurvy. A person who is ill with it has a decreased performance, then bleeding gums develop, bruises appear on the skin from the slightest mechanical impact, then general bleeding begins, teeth fall out, and ultimately a painful death occurs.

And the cause of this disease is a deficiency in human food of a simple, easily synthesized compound - ascorbic acid or, more simply, vitamin C. The human body is not capable of synthesizing this vitamin, so it must be obtained from food or in the form of ready-made vitamin preparations. Today, vitamin C deficiency is observed in the population of all regions of Russia. And this is just one example demonstrating the importance of vitamins in human life.

The level of nutrients in our body is greatly influenced by negative factors in our lives. Here are some examples of external factors that increase the need for certain vitamins and elements:

Stress increases the body's need for vitamins B and C;

Air pollution in urban areas requires the consumption of sufficient amounts of vitamin E and other antioxidants;

People who work in artificially lit areas suffer from a lack of vitamin D and poor calcium absorption, which leads to osteoporosis;

Our food is contaminated with radionuclides and pesticides, which “displace” the microelements necessary for the body (calcium, potassium, etc.);

Prolonged heat treatment of food destroys vitamins A, B, C, E;

Constant consumption of large quantities of coffee and tea reduces the synthesis of vitamins and the extraction of minerals from food;

Excess alcohol negatively affects the absorption of vitamins in the body;

Smoking, “active” and “passive”, requires large quantities of vitamins C, E and beta-carotene;

Sports activities increase the need for vitamins B and C, and a sedentary lifestyle leads to metabolic disorders - obesity and early aging.

However, one should not think that one should start taking dietary supplements and vitamins only when “something is already sick...” This is not correct.

Health is the most precious thing we have!!!

Practically healthy people for:

Preservation and maintenance of health;

Improving the functions of organs and body systems;

Eliminate micronutrient deficiencies;

Reducing the risk of various diseases;

Cleansing the body of waste and toxins;

Rejuvenation and life extension.

People suffering from various diseases need dietary supplements:

For the same reasons as healthy people

PLUS as an important component in the dietary therapy of these diseases.

Today, more than 15 vitamins and more than 20 minerals are known - microelements that the body needs in milligrams or even thousandths of a milligram. But a person cannot live completely without them. For example, with a deficiency of iodine in food, goiter develops; with a deficiency of selenium, myocardial dystrophy or tumors develop.

We remember again catchphrase Hippocrates "Man is what he eats." Nutrition is not only a state or medical problem, it is a problem for each of us. Most of the 600 micronutrients are absolutely essential, are not synthesized in the human body, and are present in food in very small quantities.

Fortunately, in our time, thanks to high special technologies, irreplaceable, nutritionally deficient They have learned to isolate human nutrients and biologically active substances from various sources, concentrate them in tablets, capsules, powders, extracts, elixirs, etc. This is a dietary supplement.

They can be added to various food products, for example, dry drinks, etc. And the release of additives in the form of pharmaceutical forms allows them to be recommended not for general nutrition of the population, but for specific groups of people, children, elderly people, women or men at a certain age or physiological condition. A dietary supplement is not only a concentrate of substances useful and necessary for humans, but also, figuratively speaking,a concentrate of the most modern knowledge and technologies.

It is extremely important to know and remember that dietary supplements are only food additives. They cannot replace medications, but are excellent dietary aids in the treatment of a wide variety of diseases, as well as their prevention.

Therefore, dietary supplements should, like any other quality food, be present in the daily diet of every person!

TWENTY-FOUR reasons to take vitamins, Dietary Supplements (BAS) and Health Cocktails.

Reason 1. ALCOHOL.

New Year, Birthday, March 8th, feasts, holidays... Alcohol has a negative effect on the availability and absorption of most nutrients. (Dietary supplements eliminate this imbalance. But we should not forget about the need to abstain from excessive alcohol consumption!)

Reason 2. HOT DRINKS AND SPICES.

Coffee... tea... soups... meat broth... salt... spices... vinegar... Can lead to disruption of water-salt metabolism, leading to a deterioration in the absorption of vitamins and minerals from food. What subsequently affects your skeletal bones, ligaments, cartilage, joints, muscles, nervous system, kidneys, endocrine system, genitourinary system.

Reason 3. READY TO EAT PRODUCTS, fast food (“fast food”)

Foods loaded with refined carbohydrates (sugar and glucose). White flour, white bread and white rice significantly increases the need for B-vitamins.

Such foods are overloaded with fat and protein. Contains an insignificant amount of vitamins and minerals, enzymes and other useful substances we need every day.

Each cell of the human body requires a daily intake of 600 to 650 nutrients - micronutrients. Our diet should contain approximately 32 different foods: bread, meat, fish, milk, vegetables, fruits, herbs, cereals, vegetable oils, etc. Food largely determines a person’s health and life expectancy.

Systematic epidemiological studies conducted by the Institute of Nutrition of the Russian Academy of Medical Sciences in various regions of Russia over the past few years indicate that the nutritional structure of the population is largely defective and the nutritional status has significant deviations from the formula of a balanced diet, primarily in terms of the level of consumption of micronutrients - vitamins, minerals, especially trace elements, polyunsaturated fatty acids, many organic compounds of plant origin, which are of great importance in the regulation of metabolic processes and the function of individual organs and systems.

1. Excessive consumption of animal fats.

2. Deficiency of polyunsaturated fatty acids.

3. Deficiency of complete (animal) proteins.

4. Vitamin deficiency:

Ascorbic acid

Thiamine (B1)

Riboflavin (B2)

Folic acid

Retinol (A) and beta-carotene

Tocopherol (E), etc.

5. Deficiency of macroelements: calcium, etc.

6. Deficiency of microelements: selenium, iodine, fluorine, zinc, iron

7. Dietary fiber deficiency.

OVER-PROCESSED FOOD, long-term cooking or overheating of meat and vegetables lead to the oxidation and destruction of such thermally unstable vitamins: A, -group B, C and E. Frozen and then “heated” food loses most of the vitamins, enzymes and other useful substances. The use of preservatives, dyes, and flavor enhancers in food is not beneficial.

Reason 4. SMOKING OR CONSTANT SMOKE INHALATION.

Smoke, city smog, car exhaust, etc. seriously depletes or completely suppresses vitamins C, E and beta-carotene.

Reason 5. POOR DIGESTION.

Even if you eat good food, ineffective digestion limits the body's absorption of vitamins.

Reason 6. INJURIES.

Physical damage to the skin and bones increases the need for zinc, calcium, vitamin E, vitamin A, vitamin B, and other nutrients involved in cell repair.

Reason 7. LAXATIVES.

abuse of harmful synthetic laxatives can lead to poor absorption of vitamins and minerals from food, as the time the food spends in the gastrointestinal tract decreases.

Reason 8. ANTIBIOTICS, MEDICINES

Necessary to destroy dangerous bacteria, antibiotics, at the same time, destroy beneficial intestinal bacteria that synthesize substances such as vitamin K and folacin. Antibiotics also cause a decrease in vitamin B levels. Therefore, taking vitamin B supplements during antibiotic treatment is not advisable because vitamin B counteracts their therapeutic effects.

If people care about their health, they need to start taking biologically active substances even when there is no pathology.

Reason 9. STRESS.

Chemical, physical or emotional stress increases the body's need for vitamins. B, and C. Air pollution increases the need for vitamin E.

Reason 10. LACK OF NUTRIENTS IN PLANT PRODUCTS.

Long-term intensive exploitation of soils, the use of fertilizers and chemicals lead to the depletion of odors of trace elements in soils. Most soils today contain virtually no vitamins and minerals, so these essential elements are also absent from plants.

Reason 11. VEGETARIAN DIET.

A vegetarian diet that excludes meat and other animal products must be carefully planned to avoid vitamin B12 deficiency. The consequence of such a deficiency is pernicious anemia.

Reason 12. FOOD ALLERGY.

Individual allergies lead to the exclusion of certain food groups from the diet. This in turn leads to the loss of important sources such as thiamine, riboflavin and calcium.

Reason 13. MALNUTRITION.

Our diet should contain approximately 32 different foods: bread, meat, fish, liver, milk, eggs, vegetables, fruits, herbs, cereals, vegetable oils, etc.

But how can you maintain your figure? The question is very difficult. On the one hand, we understand that in order to be gracefully slim and beautiful we need to eat less, on the other hand, it is well known that the diet of a modern person is sorely lacking in vitamins, polyunsaturated fatty acids, minerals, microelements, dietary fiber, and therefore we need to eat more . Needless to say - two mutually exclusive recommendations! On one side of the scale is BEAUTY, on the other is HEALTH. So should you eat well or not?!

Some people eat very little HEALTHY products, and NOT just because they are on a diet, for example, to lose weight. Studies have shown that the average person receives 7560 kJ per day... However, this level is maintained through a diet low in thiamine, calcium and iron. People eat little fresh meat, fish, seafood, fruits and greens... they eat a lot - fast food, frozen and “heated” food, white bread, pasta, potatoes, sugar, etc.

By the way, one of the reasons for malnutrition (among others) is...

Reason 14. ECONOMIC reason - eating well is "too EXPENSIVE" for many people.

The economic aspect of dietary supplement consumption is also important. Of course, a high-quality product, backed by scientific developments, made from certified raw materials, cannot cost less than a certain amount. And yet the use of dietary supplements makes economic sense. After all, in order to get the required amount of microelements and vitamins from food, you will need to eat a set of products that will cost much more. For example, daily norm Vitamin C is contained in 2 kg of apples, vitamin A - in 1.5 kg of carrots, potassium and magnesium - in 2 kg of bananas. And the point is not even in the price of the products, but in the fact that it is impossible to satisfy the daily need for biologically active substances in this way. Even the most correct diet of normal calorie content is deficient by at least 20 - 30% in most vitamins, minerals, flavonoids, etc.

If these are products that have undergone long-term storage, transportation, canning, or heat treatment, then the content of vitamins and minerals in them tends to zero, and these are the products that we mostly use for 9 months a year. For example, when storing fruits and vegetables in the refrigerator for three days, up to 30% of vitamin C is lost.

During heat treatment of foods, 25 to 100% of vitamins and minerals are lost. And in dietary supplements these substances are much more preserved than even in fresh products from the garden.

Reason 15. LOW RESERVES OF VITAMINS IN THE BODY.

Despite the fact that the body is able to store some vitamins (for example: A and E), studies by Canadian scientists have shown that almost 30% of people have reserves of vitamin A “at risk.” Vitamin A is essential for healthy skin, mucous membranes and good vision.

Some vitamins and substances (for example, vitamin C) do not accumulate in the body. In other words, we need these substances constantly - with daily food intake.

Reason 16. LACK OF SUN (and we live in a climate where there are not many sunny days a year).

People who rarely get "in the sun" may suffer from a lack of vitamin D, which is necessary for calcium metabolism. Vitamin D deficiency causes rickets and osteoporosis (thinning of the bones).

Reason 17. TRANSITIONAL AGE.

To support accelerated physical, biochemical and emotional development, a balanced and nutritious diet is necessary.

Reason 18. SPORTS.

Athletes consume large amounts of food and experience significant stress. These factors increase the need for B vitamins, vitamin C and, especially, iron.

Reason 19. ORAL CONTRACEPTIVES.

They weaken the absorption of folic acid and increase the need for vitamins, B6 and C, zinc and riboflavin.

Reason 20. PRE-MENSTRUAL SYNDROME (PMS).

According to research, taking vitamin B6 helps 60% of PMS sufferers.

Reason 21. PREGNANCY.

causes an increase in nutritional requirements in order to ensure the normal development of the child and not deplete the mother’s body. During this period, the mother’s body experiences a particularly acute deficiency of almost all nutrients. According to statistics, 85% of pregnant women have conditions of vitamin deficiency, iron deficiency anemia, etc. And the result? According to the Ministry of Health, more than 70% of women experience pregnancy problems. If the mother has avoided nutrient deficiencies throughout her pregnancy, the reward will be a much healthier child, because it is in the first trimester of pregnancy that organs are formed and developed, and in the last months of pregnancy the child’s immunity is laid for life. Under no circumstances should this moment be missed.

Reason 22. RADIATION

Microdoses of radiation exposure from the environment and food negatively affect most physiological processes in the human body and the absorption of necessary substances.

(This is especially true for residents of “dirty” areas, big cities, people working in such production, and even people working with household appliances, computers, etc.)

Reason 23. AGE-related changes and OLD AGE.

Older people tend to have low levels of vitamins and minerals (especially iron, calcium and zinc).

Reason 24. PERSONAL EXAMPLE. CARE FOR YOUR LOVED ONES.

When you feel great, look great, are active, full of energy, etc. You can recommend people's favorite products. Take care of yourself - take care of your loved ones! They also need good products.

CONCLUSION: throughout a person’s life there are ENOUGH reasons to start and continue to take vitamins, dietary supplements, to maintain health, well-being, healthy sleep, etc. By replenishing the deficiency of vitamins and minerals in your body, you act not on the symptoms, but on the very cause of the disease. By replenishing the deficiency of vitamins and minerals in your body, you act not on the symptoms, but on the very cause of the disease.

Nature has provided our body with perfect cleaning and protection systems. Biologically active substances (vitamins, minerals, etc.) are responsible for the performance of these systems. If the body experiences their deficiency, the protective (immune) systems will be inactive. And as a result, pollution and oxidative processes, which underlie almost ALL known diseases, will inevitably begin to increase. (Stomach ulcer and hypertension, prostatitis and osteoporosis, heart attack and other diseases are a direct or indirect consequence of a CONSTANT deficiency of biologically active substances.

By replenishing the deficiency of vitamins and minerals in your body, you act not on the symptoms, but on the very cause of the problem.

Once in the body, the capsule with dietary supplements dissolves and 100% natural biologically active substances are absorbed into the blood, from which they are carried throughout the body. They strengthen and activate the immune systems, and the body immediately begins to fight damage. This is a “treatment” by replenishing the body’s deficiency of those substances that it naturally should have, but which are missing. Leading scientists of the world call this direction the most promising in medicine of the 21st century. You will feel the results of the dietary supplement gradually as you solve problems.

You should start taking natural products with small doses, as if checking the body’s reaction to a specific product. After 2 - 3 days, the dose can be gradually increased to the recommended one. What is this recommendation based on? This is a completely natural feature of the body, which needs time to adapt to new products. Remember, have you ever had to suddenly change your eating style (for example, on business trips, tourist trips, etc.)? Even with the best quality food, you probably experienced discomfort in the first few days. Similar symptoms can be observed when starting to use dietary supplements. But this phenomenon should not be feared, because we are not talking about a deterioration of the condition, but only about restructuring the body to better-quality CELLULAR nutrition.

Also, while taking natural dietary supplements, it is recommended to observe a physiological drinking regime, unless there are special contraindications:

Adults - at least 2 liters of fluid per day

For children - according to age.

Why is this important? When the body, with the help of dietary supplements, replenishes the deficiency of vital nutrients, all organs and systems are strengthened. The first thing the body does is strive to cleanse itself of poisons, waste and toxins. If at this moment your body does not experience a shortage of fluid, the cleansing will take place as quickly and comfortably as possible, because water is the conductor through which harmful substances are naturally eliminated.

Is it possible to get vitamins and minerals from natural products?

By definition, dietary supplements are food additives, not food substitutes.

Of course, you can replenish the missing vitamins and minerals through your diet, which these days should contain more than 600 different substances (nutrients). But how REAL is this? The first question is, for example, to provide our body with the daily requirement of calcium, we need to eat 10 kg of meat or 3 kg of carrots, to provide the body with vitamin C - we need to eat 2 kg of apples or 3 lemons.

The second issue is the quality of the products themselves. Perhaps someone could replenish the necessary substances in this way, but given the “naturalness” of today’s products, there is almost no hope of getting the required result. Therefore, modern man has a need to search additional sources vitamins and microelements.

And here biologically active food additives (BAA) come to the rescue. But dietary supplements are not a panacea; this should also be remembered. That is, for example, when taking a dietary supplement that contains blueberry extract, you should not expect the complete disappearance of vision problems. But, if you work a lot at the computer or often sit in front of the TV, your visual apparatus will definitely be under strain. Therefore, if you take 2-3 tablets of blueberry extract or eat a glass of this berry every day, this will help maintain the normal functioning of the visual apparatus.

Or, for example, dietary supplements that are used to reduce the risk of cardiovascular diseases. If you do not take dietary supplements, you need to structure your diet in such a way as to balance it in the content of vegetable oils and reduce the amount of saturated fat. Or you can take a complex of fully balanced polyunsaturated fatty acids. Prevention, as we know, is the best treatment. Experts recommend taking dietary supplements to reduce the risk of developing diseases, especially for those people who need it.

Think about it and be healthy! (Lessons by Vladislav Dinapoli)

Series of messages " ":
Dietary supplements appeared in our lives for a reason. This is a kind of alternative to those products that are poor in nutrients, minerals and vitamins.
Part 1 -
Part 2 -
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Part 7 -
Part 8 -
Part 9 - WHO AND WHY SHOULD TAKE SUPPLEMENTS. 24 reasons.