Safe dietary supplements for weight loss: myths and reality

Safe dietary supplements for weight loss: myths and reality

I. Understanding dietary supplement and their regulation

1. What is dietary supplement (biologically active additives)?

   Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not medicines and are not intended for the treatment of diseases. Bades are available in various forms: tablets, capsules, powders, liquids, etc.

   It is important to understand that dietary supplements do not replace good nutrition, but serve only with addition to the diet. They should not be considered as a panacea from excess weight or as a way to compensate for an unhealthy lifestyle.

2. The difference between dietary supplements and drugs.

   The key difference is in the process of registration and clinical test requirements. Medicines undergo strict perennial clinical trials to prove their effectiveness and safety for specific diseases. Bades, on the contrary, are more simplified by the registration procedure. The mandatory conduct of large -scale clinical research is not required, data on the safety of components and their traditional use are sufficient.

   This means that the effectiveness of dietary supplements is often based on traditional use, and not on strict scientific evidence. Also, the responsibility for the safety and efficiency of dietary supplements is to a greater extent on the manufacturer than on the regulatory authorities.

3. Regulation of dietary supplements in Russia and other countries.

   • Russia: Addles are regulated by Rospotrebnadzor. Manufacturers must register dietary supplements and receive a certificate of state registration (SGR). The SGR confirms the compliance of products with sanitary-epidemiological and hygienic requirements. However, this does not guarantee the effectiveness of the product for weight loss. The registration procedure is aimed primarily at the safety of components.

   • USA (FDA): In the United States, dietary supplements are regulated as food, and not as medicines. This means that FDA does not approve of dietary supplements before they are being laid on the market. FDA intervenes only if it discovers that the dietary supplement is unsafe or contains inaccurate information.

   • EU (EFSA): In the EU, dietary supplements are regulated at the national level of every member country. However, EFSA (European Food Safety Authority) assesses the safety and efficiency of food additives, including used in dietary supplements.

   • Australia (TGA): In Australia, Complementary Medicines are regulated by Therapeutic Goods Administration (TGA). Depending on the risk level, dietary supplements can be registered or listed. Registered products undergo more strict control.

   The inconsistency of regulation standards in different countries can lead to the fact that the dietary supplement allowed in one country can be prohibited in another. This must be taken into account when buying dietary supplements, especially via the Internet.

4. The risks associated with the unregulated dietary supplement market.

   The unregulated dietary supplement market creates favorable ground for unscrupulous manufacturers and distributors. The main risks include:

   • Inaccurate information on the label: Often, the composition of the product indicated on the label does not correspond to the real content. The dietary supplement may contain ingredients that are not indicated in the composition, including medicinal substances that pose a health hazard.
   • Excessed promises: Manufacturers often promise unrealistic results by misleading consumers. Marketing tricks, such as «before and after» and reviews, are often fake.
   • Low quality of ingredients: The ingredients can be of poor quality, contaminated with heavy metals or other toxic substances.
   • Interaction with drugs: Bad can interact with drugs, worsening their effectiveness or causing side effects.
   • Lack of scientific evidence of effectiveness: Most dietary supplements for weight loss do not have a sufficient scientific base confirming their effectiveness and safety.

II. Analysis of popular ingredients in dietary supplements for weight loss.

1. Stimulants (caffeine, Sinefrin, Guarana):

   • The mechanism of action: Stimulants accelerate metabolism, increase thermogenesis (heat production), suppress appetite.
   • Efficiency: Caffeine can have a short -term effect on metabolism and suppression of appetite. Sinefrin, structurally similar to ephedrine, can also have a stimulating effect, but its effectiveness and safety cause serious concerns. Guarana containing caffeine has a similar effect.
   • Safety: Stimulants can cause side effects, such as anxiety, insomnia, a rapid heartbeat, an increase in blood pressure, headache, nausea. People with cardiovascular diseases, high pressure, anxiety disorders and dream problems should avoid the use of dietary supplements containing stimulants. If the dosage is exceeded, serious complications are possible, up to a heart attack and stroke. Sinefrin is especially dangerous in combination with caffeine.

2. Carbohydrate blockers (ordinary beans, white tea):

   • The mechanism of action: Carbohydrate blockers contain substances that inhibit the enzyme alpha amylase, which is responsible for the splitting of complex carbohydrates in the intestines. Theoretically, this should lead to a decrease in the absorption of carbohydrates and a decrease in the calorie content of food.
   • Efficiency: Studies show that carbohydrate blockers can have a slight effect on weight loss, but the effect is usually not clinically significant. In addition, effectiveness can depend on the dosage and individual characteristics of the body.
   • Safety: In large doses, carbohydrate blockers can cause side effects, such as bloating, gases, diarrhea, abdominal pain. It is not recommended to use carbohydrate blockers for diseases of the gastrointestinal tract.

3. Fat blockers (chitosan):

   • The mechanism of action: Chitosan is a polysaccharide obtained from crustacean shells. It is associated with fats in the gastrointestinal tract, preventing their absorption. Theoretically, this should reduce the calorie content of food and contribute to weight loss.
   • Efficiency: Scientific data on the effectiveness of chitosan for weight loss are contradictory. Some studies show a slight weight loss, others do not find any effect.
   • Safety: Chitosan can cause side effects, such as nausea, constipation, bloating. It can also prevent the absorption of fat -soluble vitamins (a, d, e, k) and some drugs. People with allergies for seafood should avoid the use of chitosan.

4. Suppliers of appetite (Glucomannan, Hudia Gordoni):

   • The mechanism of action: Glucomannan is a soluble dietary fiber that swells in the stomach, creating a feeling of satiety and reducing appetite. Hudia Gordoni is a plant that, according to some reports, contains substances that suppress appetite.
   • Efficiency: Glucomannan can be effective for reducing appetite and weight, but it must be consumed in fairly large doses (at least 3 grams per day) and washed down with a large amount of water. The effectiveness of Gordoni’s Hood is not sufficiently studied, and many products containing Khudia turned out to be fake or contained other substances that were not declared in the composition.
   • Safety: Glucomannan can cause bloating, gases, constipation. It is important to use glucomannan with a lot of water to avoid the risk of clogging of the esophagus. The safety of the Gordoni Hudo is not well studied, and its use can cause side effects.

5. Thermogenics (green tea extract, capsaicin):

   • The mechanism of action: Thermogenics increase body temperature and accelerate metabolism, contributing to the burning of calories. Green tea extract contains catechins that can stimulate thermogenesis. Capsaicin is a substance contained in Chile pepper, which also has a thermogenic effect.
   • Efficiency: Green tea extract can have a slight effect on metabolism and fat burning. Capsaicin can help increase thermogenesis and suppress appetite.
   • Safety: Green tea extract in large doses can cause side effects, such as anxiety, insomnia, and disorder of the stomach. Capsaicin can cause stomach irritation, heartburn, diarrhea. People with diseases of the gastrointestinal tract should be used with caution.

6. L-Carnitin:

   • The mechanism of action: L-carnitine is an amino acid that is involved in the transport of fatty acids in mitochondria, where they are used for energy production. Theoretically, L-carnitine should contribute to fat burning.
   • Efficiency: Scientific data on the effectiveness of L-carnitine for weight loss are contradictory. Some studies show that L-carnitine can have a slight effect on fat burning, especially in combination with physical exercises. Other studies do not find any effect.
   • Safety: L-carnitine is usually considered safe, but in large doses it can cause side effects, such as nausea, vomiting, diarrhea, the smell of fish from the body.

7. CLA (conjugated linoleic acid):

   • The mechanism of action: Cla is a group of linoleic acid isomers, which, according to some sources, can help burn fat and increase muscle mass.
   • Efficiency: Studies show that CLA can have a slight effect on fat burning and increasing muscle mass, but the effect is usually not clinically significant.
   • Safety: Cla can cause side effects, such as stomach disorder, nausea, diarrhea. In large doses, CLA can increase the level of cholesterol and triglycerides in the blood.

8. Probiotics and prebiotics:

   • The mechanism of action: Probiotics are living microorganisms that have a beneficial effect on intestinal microflora. Prebiotics are substances that serve as food for probiotics. Healthy intestinal microflora can affect metabolism, absorption of nutrients and appetite control.
   • Efficiency: Some studies show that probiotics and prebiotics can have a slight effect on weight loss and improving body composition. However, additional studies are needed to confirm these results.
   • Safety: Probiotics and prebiotics are usually considered safe, but can cause side effects, such as bloating, gases, diarrhea, especially at the beginning of the reception.

III. Mifs about dietary supplements for weight loss

1. Myth: Bad is a safe alternative to drugs.

   Reality: Bad does not pass strict clinical trials as drugs. The composition and dosage of ingredients in dietary supplements can be inaccurate and even dangerous. Some dietary supplements may contain medicinal substances that are not declared in the composition that pose a serious threat to health.

2. Myth: BAD can burn fat without a diet and exercises.

   Reality: There is no dietary supplement that can magically burn fat without any effort from a person. Losing weight is a complex process that requires a comprehensive approach, including a balanced diet, regular physical exercises and a healthy lifestyle. Bad can only help slightly in this process, but they will not replace the main components.

3. Myth: If dietary supplements are sold in a pharmacy, then it is effective and safe.

   Reality: The sale of dietary supplements in the pharmacy does not guarantee their effectiveness and safety. Pharmacies are required to sell only certified products, but certification does not confirm the effectiveness of dietary supplements for weight loss, but only guarantees compliance with sanitary and epidemiological requirements.

4. Myth: Natural dietary supplements are always safe.

   Reality: «Natural» does not always mean «safe». Many plant ingredients can cause side effects and interact with drugs. It is important to carefully study the composition of the dietary supplement and consult a doctor before their use.

5. Myth: Bad is a quick and easy way to lose weight.

   Reality: Fast weight loss, especially with dietary supplements, is often unhealthy and can lead to negative consequences for the body. Healthy weight loss is a gradual process that takes time and effort.

IV. Practical recommendations for choosing safe dietary supplements for weight loss (if a decision is made to use them).

1. Consultation with a doctor or nutritionist.

   Before you start taking any dietary supplement for weight loss, you need to consult a doctor or a nutritionist. A specialist will help assess the state of health, identify possible contraindications and choose the most suitable and safe product.

2. Studying the composition and reputation of the manufacturer.

   Carefully study the composition of dietary supplements. Make sure that the ingredients are indicated on the label in full and in the correct dosage. Give preference to manufacturers with a good reputation that provide transparent information about their products and have positive reviews from consumers.

3. The choice of dietary supplements with proven effectiveness.

   Look for dietary supplements whose effectiveness is confirmed by scientific research. Do not trust unfounded promises and advertising tricks. Study scientific articles and reviews to get objective product information.

4. Caution with dietary supplements containing stimulants or prohibited substances.

   Avoid dietary supplements containing stimulants (caffeine, Sinefrin, Guarana), especially if you have problems with heart, pressure or sleep. Be especially careful with dietary supplements distributed over the Internet, as they may contain prohibited substances.

5. Observation of the reaction of the body.

   Carefully follow the reaction of the body to dietary supplements. When any side effects appear, stop taking immediately and consult a doctor.

6. Buying dietary supplements only in proven places.

   Buy dietary supplements only in pharmacies or specialized stores licensed for sale. Avoid buying dietary supplements over the Internet, especially from dubious sites.

7. Refusal of dietary supplements if they do not bring the desired result.

   If after several weeks of receiving dietary supplements you do not see any changes in your weight or health status, stop taking it and do not waste money.

V. Alternative and safe methods of weight loss.

1. Balanced diet.

   A balanced diet is the basis of healthy weight loss. Use enough proteins, carbohydrates and fats, as well as vitamins and minerals. Limit the consumption of processed products, sugar and saturated fats. Observe the diet and do not miss food meals.

2. Regular physical exercises.

   Regular physical exercises help to burn calories, strengthen muscles and improve the general state of health. Choose a form of physical activity that you like and do regularly, at least 150 minutes a week.

3. A healthy lifestyle.

   A healthy lifestyle includes sufficient sleep, stress management and rejection of bad habits (smoking, alcohol abuse). All these factors affect metabolism and weight.

4. Psychological support.

   Losing weight is not only a physical, but also a psychological process. Turn to a psychologist or a nutritionist for help if you need support and motivation.

5. Medical methods of weight loss (under the supervision of a doctor).

   In some cases, when other methods do not bring a result, the doctor may recommend drug treatment or surgical intervention (for example, bariatric surgery). These methods should be applied only under the strict supervision of a doctor and in the presence of medical indications.

VI. Legislation and responsibility for the sale of poor -quality dietary supplements.

1. Responsibility of manufacturers and sellers.

   Manufacturers and dietary supplements are responsible for the safety and quality of their products. In case of violations, such as the discrepancy between the composition, the presence of prohibited substances or inaccurate information on the label, they can be brought to administrative or criminal liability.

2. Consumer protection.

   Consumers are entitled to receive reliable information about dietary supplements and for compensation for damage caused by poor -quality products. In case of violation of consumer rights, you can apply to Rospotrebnadzor or the court.

3. The importance of informing about cases of unscrupulous advertising and the sale of poor -quality dietary supplements.

   It is important to report cases of unscrupulous advertising and the sale of low -quality dietary supplements to Rospotrebnadzor and other regulatory authorities. This will help protect other consumers from deception and danger.

VII. Future dietary supplement for weight loss: trends and prospects.

1. Strengthening control and regulation of the market of DBD.

   In the future, it is expected to strengthen the control and regulation of the BAD market, in order to increase the safety and quality of products. This may include more stringent registration requirements, clinical trials and dietary supplements.

2. The development of a personalized approach to weight loss.

   The development of personalized medicine can lead to the development of dietary supplements, taking into account the individual characteristics of the body and the genetic profile of a person. This will increase the efficiency and safety of dietary supplements for weight loss.

3. Using new technologies and ingredients.

   In the future, new dietary supplements based on modern technologies and ingredients, such as microbimic drugs, nanotechnology and innovative plant extracts, can be developed.

4. Increased consumer awareness of risks and advantages of dietary supplements.

   It is necessary to increase consumer awareness of risks and advantages of dietary supplements for weight loss so that they can make reasonable decisions about their use. This can be achieved through information campaigns, educational programs and available information about dietary supplements.

By understanding the nuances of dietary supplements and taking a cautious, informed approach, individuals can navigate the market with greater awareness and prioritize their health and safety. Remember, a sustainable and healthy weight loss journey is best achieved through a holistic approach that focuses on balanced nutrition, regular exercise, and a healthy lifestyle, with dietary supplements playing a supporting role, if any, under professional guidance.