Experts explain the action of twenty “well-being capsules”

Experts explain the action of twenty “well-being capsules”
Experts explain the action of twenty “well-being capsules”

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Basic health care requires a combination of three habits: a balanced diet, physical activity and regular sleep.

There are cases, however, of people who, despite a healthy lifestyle, live with a nutrient deficit. But, after all, are the famous “well-being capsules” that have become fashionable on social media recommended for such cases?

Experts say yes. Food supplements, the correct term for “well-being capsules”, are used when there is a need to replace nutrients, explains nutritionist and bariatric surgeon Roger Bongestab.

When monitored by doctors and nutritionists, supplements are beneficial, the doctor argues.

“Omega 3, for example, is used for specific indications, mainly in cases of pregnancy in cancer patients. It can prevent the reduction of blood clotting. Care must be taken: magnesium, when used by someone without indication, can promote depression, insomnia and tiredness”.

When used well, in cases of nutritional deficiency, dietary supplements, such as omega 3, are allies in the treatment of problems related to cognition, mental health and high levels of triglycerides, explains nutritionist and doctor in Public Health Polyana Romano Oliosa .

“Supplements should be prescribed in cases of nutritional deficiencies diagnosed by biochemical tests or clinical signs and symptoms. Every supplement works, however, it depends on the patient’s needs, quantity and form of administration.”

Nutritionist João Felipe Fonseca recognizes that dietary supplements can be allies of a good eating routine when indicated in cases of nutritional replacement. The expert criticizes, however, the lack of market regulation for these products.

“The lack of effective regulation means that supplements are sold with adulterated composition. Studies have verified this problem in creatine and omega 3, for example. It is essential to understand the composition and upper tolerable limit of intake. Therefore, I reinforce the need for professional referral.”

1- Magnesium

Magnesium is a mineral that plays a role in metabolism and the formation of bones and muscles.

Benefits: May help prevent osteoporosis and heart disease.

Cautions: Overdoses can cause changes in kidney function and blood pressure.

2- Omega 3

Omega 3 is a type of healthy fat found in fish, algae and nuts.

Benefits: Helps control cholesterol, prevent cardiovascular diseases, improve joint health and reduce the risk of Alzheimer’s.

Cautions: High doses may cause gastrointestinal symptoms.

3- Vitamin D

Vitamin D acts on bone health, growth, immunity, muscles, among others.

Benefits: Strengthens the immune system, helps treat depression and strengthens bones, teeth and muscles.

Cautions: High doses can cause kidney stones, abdominal pain and muscle weakness.

4- Caffeine

Caffeine is a substance with a stimulating action on the central nervous system.

Benefits: Helps improve focus, reasoning and sports performance. Prevents the process of brain degeneration.

Cautions: May cause insomnia, irritation, tachycardia and anxiety attacks.

5- Melatonin

Melatonin is a hormone that regulates the body’s biological rhythm.

Benefits: May help with sleep disorders.

Cautions: Excess can cause daytime drowsiness, headaches and dizziness.

6- TCM

MCT (medium chain triglycerides) is a fat present in coconut oil, palm oil and dairy products.

Benefits: Promotes caloric expenditure, feeling of satiety and weight loss.

Cautions: May cause vomiting, gastrointestinal discomfort and diarrhea. It is not recommended for lactose intolerant people.

7- Vitamin B

B complex vitamins are responsible for regulating energy production, the immune system and the health of the nervous system.

Benefits: Prevent anemia and fatigue, act on the production of hormones.

Care: Excess can cause tingling in the feet and hands and itchy skin.

8- Creatine

Creatine is a compound of amino acids. It is produced in very low quantities by the body.

Benefits: Can help increase strength and gain and recover muscle mass. It is associated with energy production in muscles and the brain.

Cautions: Excess can overload the kidneys and liver.

9- Glutamine

Glutamine is a very abundant amino acid in the human body, used as a source of energy for immune system cells.

Benefits: May help prevent fatigue. It is not proven to increase muscle mass gain.

Cautions: Excess glutamine leads to kidney overload.

10- Ginkgo biloba

Ginkgo biloba is a medicinal plant with substances that can help slow brain aging.

Benefits: The supplement can help improve brain performance, concentration and combat anxiety.

Cautions: May cause gastrointestinal disorders, headache and allergic skin reactions.

11- BCAA

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BCAA is a source of amino acids that works to prevent muscle fatigue.

Benefits: The supplement reduces tiredness, helps gain muscle mass and helps with energy production. The benefits apply to those who practice physical activity.

Cautions: Excess can cause kidney, liver and gastrointestinal problems.

12- Casein

Casein is a slow-absorbing protein found in fresh milk.

Benefits: Stimulates muscle mass gain and promotes muscle recovery after intense physical activity.

Cautions: Like lactose, casein can be inflammatory for people with allergies. Excessive use can cause indigestion, heartburn and intestinal diseases.

13- MCT

MCT is a supplement that causes the body to use fat as a source of energy.

Benefits: It can help increase the functioning of metabolism, increase the body’s energy levels and improve training performance.

Cautions: When in excess, it can harm cholesterol levels and cause fatty liver.

14- Zinc

Zinc is an essential mineral for health and acts in the formation of proteins and enzymes. The supplement is recommended for people with low levels of the mineral in their body.

Benefits: Boosts the immune system and slows cell aging. The effects only exist when there is replacement for the lack of mineral in the body.

Cautions: May cause nausea, vomiting and diarrhea.

15- Activated charcoal

Activated charcoal is used as a supplement to treat problems related to the gastrointestinal tract.

Benefits: Activated charcoal has the ability to absorb toxins and, therefore, can contribute to the treatment of poisoning, abdominal pain and intestinal gas.

Cautions: The product should not be used in cases of acute poisoning. Without indication, it can cause constipation and vomiting, for example.

16- Vitamin E

Vitamin E is a fundamental micronutrient for protecting cells and maintaining physical health.

Benefits: Helps regulate cholesterol and improve skin and hair health. It is a vitamin with antioxidant and anti-inflammatory action.

Care: It is important to understand whether replacement is necessary. Common effects of excess are fatigue, nausea and diarrhea.

17- Moro Orange

Moro Orange, a type of orange common in Italy, has antioxidant and anti-inflammatory properties.

Benefits: Can help with weight loss and regulate metabolism after about three months of use.

Cautions: In excess, the supplement can cause nausea, vomiting, constipation or diarrhea.

18- Beta-alanine

Beta-alanine is an amino acid that delays muscle fatigue during intense physical exercise.

Benefits: Increases performance in physical exercises and reduces muscle fatigue.

cautions: May cause itching and tingling on the skin when used in excess. It should not be ingested by pregnant and breastfeeding women.

19- Whey protein

Whey protein is a nutritional supplement made with whey protein, used to help gain muscle mass.

Benefits: The supplement can help increase strength and muscle mass, when associated with intense physical exercise.

Cautions: Excessive consumption of the supplement can be harmful to kidney function



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The article is in Portuguese

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