Supplements: how to choose dietary supplements?

how to choose dietary supplements
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What are dietary supplements and why are they so necessary for modern man? What supplements are better for men? Do they help in weight loss?

These and other questions of readers are answered below

What dietary supplements for men are there and at what age should they be taken (for example, to prevent problems with potency)?

To begin with, dietary supplements have a very important mission – improving people’s quality of life, preventing and correcting various metabolic disorders in the body.

Supplements are used as an additional source of food and biologically active substances, to optimize carbohydrate, fat, protein, vitamin and other types of metabolism under various functional conditions, to normalize and / or improve the functional state of organs and systems of the human body , including products providing:

  • general strengthening effect
  • mild diuretic effect
  • tonic effect
  • calming effect
  • other types of action in various functional states
  • to reduce the risk of disease
  • to normalize the microflora of the gastrointestinal tract
  • as enterosorbents.

As for dietary supplements for men, special attention should be paid to dietary supplements that stimulate the blood supply to internal organs and the prostate, as well as dietary supplements that help relieve stress and control your emotional state.

These two important conditions – adequate emotional stress and good blood supply to the reproductive system – are the key to a long active life in men.

Before you start taking dietary supplements, it is important to make sure of its quality. Check that the dietary supplement you are interested in is in the Register of Products that have passed state registration (the Register is published on the official website of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare). Also, be sure to check the expiration date, integrity of the packaging and the availability of a quality certificate of the selected dietary supplement.

Supplements for men who need to maintain the functions of the genitourinary system and reduce the risk of prostate diseases – prostatitis, prostate adenomas, are now recommended to be taken at a fairly young age – 25-30 years.

How to choose effective dietary supplements for weight loss? What should be in the composition? How long can I drink them?

It is extremely important to understand that dietary supplements can only be “helpers” in the process of losing weight, but in no way give a 100% guarantee of the result. Proper and long-term weight loss is achieved only through proper nutrition and adequate physical activity.

Dietary supplements for weight loss work in different ways. In general, they can be divided into the following types:

  • Regulators of hunger are their task to dull the hunger, so that you would eat smaller portions of food. They include substances acting on the center of hunger.
  • Fat burners – stimulate excretory processes in the body, that is, they have either a laxative, or diuretic, or choleretic effect.
  • Food modifiers – enrich the body with all the necessary minerals and vitamins, and the absence of cholesterol and fats in their composition helps the body not to clog up once again. Examples of this group are protein shakes that contain protein, fiber, and vitamins and trace elements.

Fat burners are also different. Some dietary supplements of this type contain chromium picolinate: they affect glucose metabolism and relieve cravings for sweets. Other additives of this type contain substances (usually fiber) that can swell in size after ingestion. Because of this, you eat 2-3 times less regular food. It is very important to drink a sufficient amount of water, otherwise constipation can be provoked.

Here is a more detailed classification of dietary supplements for weight loss with specific names of dietary supplements:

  • Appetite Regulator: 5-hydroxytryptophan .
  • Regulators of the absorption of fats in the body: chitosan, cassia mimosa, dietary fiber .
  • Blockers for fatty tumors: B vitamins, chromium, Garcinia Cambogia .
  • Activators of lipolysis and metabolism: lipotropic factors, L-carnitine, red capsicum, fucus finely bubbly, commissore, guarana, Chinese ephedra .
  • Activators of other metabolic processes and general healing of the body: plant choleretic and diuretic drugs, probiotics, triglycerides of fatty acids, phospholipids, omega-3 .

I heard that the highest quality dietary supplements are American, Japanese and Chinese. If so, how do they differ from others?

I bet with you! Indeed, there are several “scientific schools” for the production of dietary supplements. This is European, and Chinese, and Japanese, and American and, of course, Russian, which has a rich history.

They differ from each other in approaches to the formation of the composition, dosages, time of taking various additives. Plus, the production itself, the plant where this additive is directly produced, is of great importance.

In order not to make a mistake with the choice, do not focus on the country of origin – it is important to check the exact composition. There is also the concept of “dietary supplement efficiency” – it is determined not by the number of ingredients, but primarily by their activity and ability to participate in metabolic processes, that is, the biological value of vitamins, and documents confirming the certificate of this product.

What are natural dietary supplements? Does this mean that there are also unnatural ones – are they worse?

Most often, this question is considered regarding vitamins: which is better – natural or unnatural ?! I must say right away that natural vitamins, even in large quantities, do not have a toxic effect and practically can not cause any adverse reactions.

Vitamins in food products have great biological value due to the fact that they include many active substances: organic acids, trace elements, bioflavonoids, tocopherols, etc. In total, these substances form a unique structure, which allows living vitamins to be easily absorbed. the human body.

Moreover, the uncontrolled use of a large number of vitamin preparations (i.e. ready-made forms) can be harmful, and it would be a mistake to think that the more vitamins, the better. Artificial vitamins produced by chemical means have a different crystalline form.

I haven’t been involved in sports for several years, I recently enrolled in the gym. What kind of diet is better to follow with such loads?

To select a diet for physical exertion, it is important to understand what you want to get from exercising in the fitness room: perhaps you go to build muscle, or lose weight, or it is important for you to stretch, develop flexibility, ensure joint mobility and muscle elasticity. Or maybe you just want to get positive emotions from group classes.

In general, nutrition should be balanced, low-fat and high-protein, but to achieve the goal it is certainly better to consult your trainer or dietitian.