Pharmacological group: amino acids
IUPAC name: 2-amino-3-(5-hydroxy-1H-indol-3-yl) propanoic acid
Molecular Formula: C 11 H 12 N 2 O 3
Molar mass: 220.23 g/mol
Density: 1.484 g/ml
Melting point: 298 to 300 °C (568 to 572 °F; 571 573 K)
Boiling point: 520.6 °C (969.1 °F; 793.8 K)

5-hydroxytryptophan (5-HTP), also known as oxytriptan, is a natural and chemical precursor as well as a metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin from. 5-HTP is sold over-the-counter in the UK, Australia, US and Canada as a dietary supplement for use as an antidepressant, appetite suppressant and sleep aid, and is also sold in many European countries as a treatment for depression under the brand names Cincofarm, Levothym , Levotonine, Oxyfan, Telesol, Tript-OH and Triptum. Several double-blind, placebo-controlled clinical studies have demonstrated the effectiveness of 5-HTP in treating depression, although a lack of high-quality studies has been noted. More research is needed to determine whether 5-HTP is truly an effective treatment for depression, but there is insufficient funding due to the substance's off-patent status. 5-HTP is a precursor to serotonin, a neurotransmitter that is sometimes promoted as an antidepressant. 5-HTP is a simple way to quickly increase serotonin levels in the brain; its use can lead to positive results, but there is also a danger of a sharp increase in serotonin levels in the brain (the so-called “serotonin syndrome”).

Summary (all key benefits/effects/facts and information)

5-HTP is a compound that is converted into serotonin in the brain. Serotonin is one of the main neurotransmitters with anti-depressant properties. 5-HTP has been successfully used to restore low serotonin levels in individuals suffering from depression and increased levels of inflammation (typical of metabolic syndrome).

5-HTP is a nerve activator. It increases serotonin levels and modulates the "euphoria" or happiness effect, and is not a stimulant.

Is one of the forms:

Nootropics

Stress relievers

Side effects:

Overexcitement

Effect on appetite (suppression)

Although serotonin toxicity has not been observed with the concomitant use of 5-HTP and antidepressants, it is still recommended that you consult with your doctor about the possibility of such use.

Metabolism

5-hydroxytryptophan is decarboxylated into serotonin (5-hydroxytryptamine or 5-HT) by the enzyme aromatic L-amino acid decarboxylase with the participation of vitamin B6. This reaction occurs in the nervous tissue and liver. 5-HTP crosses the blood-brain barrier, while 5-HT does not. Excess 5-HTP, especially when administered with vitamin B6, is believed to be metabolized and excreted from the body.

Pharmacology of 5-HTP

The psychoactive effects of 5-HTP are mediated by increasing the production of serotonin in the tissues of the central nervous system. Studies show that coadministration of 5-HTP with significantly increases plasma levels of 5-HTP. However, several studies have shown that 5-HTP works even without the participation of a peripheral decarboxylase inhibitor (eg). Other studies have shown that the use of a combination of 5-HTP and there may be a risk of developing a disease similar to scleroderma.

Oral administration

Studies using 5-HTP oral spray (derived from the herbal source Griffonia Simplicifolia) show that by taking 7.68 mg of 5-HTP, derived from 30.72 mg Griffonia Simplicifolia, five times daily (total daily dose of approximately 40 mg), the content of 5-HIAA in urine increases (from 3.71 +/- 1.27 mg / 24 hours to 8.80 +/- 4.02 mg / 24 hours; an increase of 137%) relative to baseline values. This confirms that 5-HTP can be absorbed under the tongue. Similar results were noted when using this spray in other places - although it should be noted that it was mixed with other herbs. Absorbed sublingually when the spray is applied to the mouth.

Serotonin

Used as a supplement (as opposed to) to increase serotonin levels. can be used to produce niacin or protein, while 5-HTP is intended to synthesize serotonin. 5-HTP also crosses the blood-brain barrier easily. Supplementing with 5-HTP has been proven to be more effective than using 5-HTP alone. An additional benefit of 5-HTP supplementation occurs due to the fact that 5-HTP bypasses the cellular self-regulation of L on the IDO enzyme; there it regulates IDO activity, maintaining homeostasis and bypasses the rate-limiting enzyme tryptophan hydroxylase in serotonin biosynthesis. 5-HTP is known to increase serotonin levels and is used in clinical trials evaluating the effectiveness of drugs that affect serotonin levels. By combining an experimental drug with 5-HTP to create "serotonin syndrome", or serotonin toxicity, one can see how the drug increases the biosynthesis or bioavailability of serotonin - all depending on how much 5-HTP is required to cause the syndrome; low doses indicate a higher potency of the drug. This test is known as the 5-HTP-induced syndrome test.

Food sources

Although 5-HTP is found in food only in trace amounts, this chemical is involved in the metabolism of milk, meat, potatoes, pumpkin and leafy greens.

Therapeutic Use

5-HTP is sold over-the-counter in the United States, United Kingdom, and Canada as a dietary supplement for use as an antidepressant, appetite suppressant, and sleep aid. 5-HTP in supplement form is typically sold as 50mg or 100mg gelatin or vegetarian capsules, however in early 2014 5-HTP became available in the UK in the form of a transdermal patch. 5-HTP is usually extracted from the seeds of the Griffonia Simplicifolia plant. In 2001, a Cochrane review of the effects of 5-HTP on depression was published. The authors included only high-fidelity studies. Of 108 studies on the effects of 5-HTP and depression published between 1966 and 2000, only two met the quality standards set by the authors and included a total of 64 participants. The substances demonstrated greater efficacy than placebo in the two included studies, but the authors state that "the quality of the evidence is poor" and note that "because there are alternative antidepressants that are effective and safe, the clinical effectiveness of 5-HTP is currently limited " 5-HTP is often taken when MDMA wears off to relieve symptoms of dysphoria. 5-HTP is a necessary precursor for the production of serotonin in the brain, and MDMA depletes natural levels of serotonin in the human body. Thus, taking 5-HTP after consuming MDMA may also help improve serotonin production. However, despite the widespread use of this practice and the physiological validity of the theory, there is still no scientific data confirming the effectiveness of this practice. Concomitant use of 5-HTP and monoamine oxidase inhibitors may increase the risk of developing serotonin syndrome. Due to the restrictive nature of the decarboxylase enzyme that converts 5-HTP to serotonin, the risk of developing serotonin syndrome is presumably quite low unless monoamine oxidase and 5-HTP inhibitors are taken in large quantities. There is no convincing evidence that coadministration of 5-HTP and serotonin-releasing substances such as MDMA is associated with an increased risk of developing serotonin syndrome. Anecdotal evidence suggests that coadministration may reduce the production of certain neurotoxic metabolites that are degradation products of MDMA.

A typical dose of 5-HTP ranges from 300-500 mg and is taken once daily or in separate doses. Lower doses may also be effective, but usually when taken together with other substances. In order to reduce food intake, 5-HTP should be taken with food - thus increasing satiety after eating (instead of reducing appetite/hunger). 5-HTP should not be taken with any neurological medications that are prescribed as antidepressants without a doctor's approval. This is especially important when taking SSRIs (selective serotonin reuptake inhibitors), because such a combination with 5-HTP is potentially fatal.

Sources and structure

Biosynthesis of 5-HTP

The neurotransmitter serotonin is synthesized from 5-HTP. is converted to 5-HTP through the enzyme β-hydroxylase, and 5-HTP is converted to serotonin through the enzyme L-amine acid decarboxylase. Serotonin is later broken down to 5-hydroxyindoleacetic acid (5-HIAA) via monoamine oxidase.

5-HTP and Neurology

5-HTP: effects on appetite

At least one study in which Griffonia Simplicifolia extract (10.24 mg, of which 2.56 mg was 5-HTP; mixed with Centella asiatica and Taraxacum officinale at a dose of 11.7 mg, Paulina cupana 4.55 mg, and 9. 75 mg artichoke extract) taken in three divided doses five times daily (40 mg 5-HTP total) by 20 overweight or obese (but not depressed or eating disordered) women for 4 weeks showed an increase in satiety and reducing the tendency to overeat; reported that increased satiety led to improved weight loss results in the experimental group, where all patients underwent dieting and weight loss. Trials in a similar age group of women over 2 months showed that this spray can be used to increase satiety (and indirectly, weight loss). In 19 obese women taking either placebo or 5-HTP at a dose of 8 mg/kg (weight not reported, body mass index 30-40 for women) per day for 5 weeks without concomitant dietary advice, treatment 5- HTP caused a decrease in appetite and food intake (leading to weight loss), without a significant effect on emotional state. This study found that food intake decreased from an average of 2,903 kcal to 1,819 kcal (62% of baseline), while placebo treatment reduced calorie intake by only 80%; The 0.5 kg weight loss with placebo was significantly less than the nearly 1.5 kg weight loss with 5-HTP. This weight loss was observed in overweight diabetics taking 750 mg 5-HTP for 2 weeks, and in obese patients taking 900 mg 5-HTP daily for 12 weeks (58% of baseline intake); This study first took place for 6 weeks without a diet (and significant weight loss was noted only in the 6th week), and then together with a diet - and a weight loss of an additional 3.3 kg was observed over the next 6 weeks. Apparently, 5-HTP reduces food intake and increases satiety - although most studies are currently conducted in women. However, at least one study that was conducted among both sexes indicates that these results are true for both women and men. At least one study has shown the difference between “increased satiety” (feeling full of food) and “decreased appetite” (decreased desire to eat food) and noted that 5-HTP caused an increase in satiety without a concomitant decrease in appetite. Most studies related to serotonin metabolism have been conducted exclusively in women; only one study included men - but the results suggest positive effects for both sexes. It's more accurate to say that 5-HTP may increase satiety (feeling full) rather than decrease appetite (decreased desire to eat), although the end result is less food consumption. Currently, only obese individuals are being studied. It should be noted that 5-HTP has been shown to reduce cravings for carbohydrates in particular. The serotonergic (serotonin-related) system plays an important role in macronutrient selection in obese individuals with carbohydrate cravings—and increasing serotonergic transmission is known to reduce these cravings. In addition, decreased serotonergic transmission (in the hypothalamus) has also been implicated in increased food intake and decreased satiety in general. In terms of studies analyzing carbohydrates themselves, it's worth noting the study among overweight women. After taking 8mg/kg 5-HTP for 5 weeks, it was noted that while placebo did not reduce carbohydrate intake (calories decreased, but carbohydrates continued to account for 38% of total calorie intake), 5-HTP users maintained 38%. consumption of carbohydrates, but overall began to consume fewer calories and carbohydrates. In diabetics (without dietary advice) there was a reduction in both carbohydrate intake and dietary fat intake when taking 750 mg of 5-HTP per day for 2 weeks. Only one study supported anecdotal evidence in which reductions in caloric intake were observed due to reductions in carbohydrate (75% of observed reduction) and fat (25%) intake. 5-HTP supplementation has been reported to selectively reduce carbohydrate cravings. There is currently no strong evidence for this claim (two studies suggest the drug reduces total calorie intake), although at least one study suggests that selectively reducing carbohydrate intake may be possible.

5-HTP and depression

Stress

A Romantic Stress Study examining non-depressed young adults who had experienced a recent breakup found that after taking 60 mg Griffonica Simplicifonia (12.8 mg 5-HTP) twice daily for 6 weeks, there was a reduction in romantic stress upon reaching the 3-week mark, with no further improvement after 6 weeks; this study did not include control or placebo groups.

Menopause

The role of 5-HTP in hot flashes has also been studied, as selective serotonin reuptake inhibitors (SSRIs) reduce the occurrence of hot flashes and menopausal symptoms. In a study conducted during menopause, women were given 150 mg of 5-HTP per day (50 mg three times a day) for one week - but failed to reduce the number of hot flashes, as measured by a Flashmark Pro recording device.

Dependence/Withdrawal

A study in which 20 people with withdrawal took 5-HTP (5 mg) along with (150 mg), (300 mg) and certain minerals such as and found that after 40 days of nutritional therapy (in a hospital setting) there was a decrease in withdrawal symptoms other than anxiety compared with the placebo group. Symptoms were recorded using the SCL-90-R.

Panic/Anxiety

Serotonin also appears to influence panic attacks. Although the studies that were used did not always include studies of panic attacks, they indicate that serotonin protects the body from neurovegetative panic symptoms and increased anxiety. A study conducted with 24 panic disorder patients and normal participants who were given 200 mg of 5-HTP before a test using 35% CO2 (which was used to induce a panic attack as a response) found that CO2 could induce a panic attack in both patients with panic disorders and normal people; and that 5-HTP at a dose of 200 mg served as protection against panic in both groups, but more so in patients suffering from panic disorders. The study was replicated with panic attacks induced by cholecystokinin-4 and 200 mg 5-HTP in healthy subjects. Individuals who suffer from panic disorders may be more at risk for serotonergic imbalances, while tryptophan depletion (which is considered a reliable model of decreased serotonin levels) causes greater susceptibility to panic attacks. In an extended study of the antipanic effects of 5-HTP, children (3.2–10.6 years) were given 2 mg/kg 5-HTP at bedtime for 20 days and found that 5-HTP was associated with a positive response (more than 50 % reduction in the frequency of nightmares) in 93.5% of children, compared to 28.6% in the placebo group. Surprisingly, 6 months after starting 5-HTP supplementation, the group still reported fewer nightmares (83.9% improvement).

Interactions with hormones

Cortisol

In individuals with panic disorders (compared to those without disorders) receiving 200 mg 5-HTP, both groups experienced an increase in salivary cortisol at the 3-hour mark, but those with panic attacks experienced a further increase beyond the 3-hour mark. ; This increase in cortisol levels is not associated with any side effects - such as headache, fatigue, nausea, sweating, etc.

Nutrient interactions

L-tyrosine

It has been noted that taking 5-HTP supplements can cause depletion or reduction in the biological activity of catecholamines such as dopamine (and L), and that this relationship also works in the opposite direction - i.e. Taking supplements can cause depletion of 5-HTP and serotonin itself. L-DOPA can decrease intermediate serotonin synthesis, although L-DOPA can also deplete L-tyrosine (since it is further down the same metabolic chain). Due to the excessive rate of destruction of one element by another, some authors believe that combination therapy with 5-HTP and (at the very beginning of the metabolic chain, but passing through rate-limiting enzymes) may be a potentially effective strategy for combating depressive effects.

L-amino acid aromatic decarboxylase inhibitors

The enzyme dopamine decarboxylase (aromatic L-amino acid decarboxylase) is a link in the conversion of 5-HTP to serotonin, and this enzyme is expressed in gastric tissue. It is believed that inhibition of this enzyme in the stomach during 5-HTP administration increases the concentration of 5-HTP that reaches nerve tissue. This theory is supported by studies using 100-200 mg of carbidopa (a pharmaceutical inhibitor) along with 5-HTP to increase 5-HTP radioactivity (indicating neural storage) in humans. Green tea catechins (epigallocatechin gallate and epigallocatechin-3-gallate) irreversibly inhibit the enzyme with inactivation values ​​of 868M/min and 1511M/min, respectively, and this inhibition was noted at 100 µM. The combination of 5-HTP supplementation and a dopamine decarboxylase inhibitor is thought to reduce the risk of cardiovascular complications, as excess serotonin in serum (not neurons) is associated with heart valve disease in rats. Due to the accumulation of 5-HTP in nervous tissue after combination treatment, it is logical to assume a decrease in systemic serotonin; however, this aspect has not yet been reflected in studies. Combining a 5-HTP supplement with a dopamine decarboxylase inhibitor promotes the accumulation of 5-HTP and the resulting accumulation of serotonin in the brain, as noted in human studies. This theoretically reduces the risk of heart valve complications (not yet proven).

Safety and toxicity

General

Some studies that report appetite suppression with 5-HTP supplementation also report nausea greater than the placebo group; however, it is noted that this is the only significant side effect. Short-term studies generally show that nausea persists throughout the study period, while studies lasting more than 3 weeks report a decrease in nausea after this period of time.

Clinical significance

There have been no reports of toxicity at doses up to 50 mg/kg body weight. However, at a dose of 100-200 mg/kg body weight, the development of serotonin syndrome is observed (studies were conducted with laboratory animals in isolation). At normal doses of 5-HTP (usually about 300 mg per day), side effects and serotonin syndrome are not observed in people, even when taken together with antidepressants such as MAO inhibitors. Due to the limited sample sizes in these studies, it is suggested that these results can be considered preliminary. It should be noted that 5-HTP supplementation may result in an increase in urinary 5-hydroxyindoleacetic acid, which is a major metabolite of serotonin and is also excreted in urine. Elevated urinary 5-hydroxyindoleacetic acid is sometimes a marker of carcinoid tumors due to increased conversion to serotonin in these tumors; in which case serum chromogranin A levels should be measured (as 5-HTP supplementation does not increase chromogranin A levels).

Possible risks and side effects

Because 5-HTP has not been thoroughly studied in clinical settings, there is no evidence of its possible side effects or interactions with other medications. However, it should be noted that there are no published reports of serious side effects of 5-HTP (without impurities), despite the fact that 5-HTP is readily available as a dietary supplement. This may mean that serious side effects are relatively rare with 5-HTP, at least when taken in moderate doses. On the other hand, acute mild gastrointestinal effects such as diarrhea and vomiting occur quite frequently with 5-HTP, possibly due to the rapid production of serotonin in the upper gastrointestinal tract. Oral administration of 5-HTP results in an increase in urinary 5-HIAA, a metabolite of serotonin, such that 5-HTP is peripherally metabolized to serotonin, which is then also metabolized. This may lead to false positives in tests for carcinoid syndrome.

Nutritional supplements. 5 Nutritional Supplements Everyone Should Take!
A list of the five best nutritional and dietary supplements, which are called the “Basic Five,” with them the body will receive everything it needs for optimal functioning and healthy longevity.If you are interested in optimal body composition and lead a healthy lifestyle, then you are already familiar with useful nutritional and dietary supplements.

But even if you eat a varied diet of whole foods, the amounts of some beneficial nutrients may be inadequate. This article is primarily addressed to beginners, because sometimes it is difficult to know where to start. It is not useless for experienced people either; you will confirm or refute your knowledge about the necessary nutritional supplements.

Nutritional supplements that you must use

№1. Fish fat
№2 . Pure vitamin D or D3 2000-5000 IU
№3. Magnesium and why it is needed
№4. Multivitamins and minerals
№5. Probiotics

Nutritional supplements. The most useful nutritional supplements:

No. 1. Fish fat

If you are going to limit yourself to just one supplement, then most experts suggest fish oil for this role. Why is it needed?

Fish oil is very beneficial due to the essential fatty acids EPA and DHA it contains. These compounds are part of the outer layer of all cells in our body, improving the transmission of signals or “messages” between cells.

In practical terms, this means that the body begins to rely more on stored fat reserves for energy than on glucose obtained from carbohydrates. In addition, insulin sensitivity improves and metabolic rate increases.

There is proven scientific evidence that fish oil has a high thermic effect, increasing the number of calories burned by the body during digestion. For example, in one study of men who increased their fish oil intake from 0.5 grams to 3 grams per day for 2 weeks, the thermic effect increased by 51 percent.

Fish oil is also needed to counteract the inflammatory effects of processed vegetable and vegetable oils, such as soybean or corn, consumed in large quantities in developed countries.

This essential dietary supplement helps improve hormonal balance and cognitive function, reduce the risk of degenerative brain diseases such as Alzheimer's disease, and improve stress tolerance.

How much should I take?

The optimal dose is 1-3 grams of EPA and DHA daily. The quality of the supplement is very important, as data shows that many brands of fish oil sell spoiled or even contaminated product that does not correspond to the information stated on the label.

To check freshness, you need to chew one capsule when opening a new package. Safe fish oil has a mild taste, while spoiled fish oil has a sour taste.

There are several more criteria and recommendations for the use of this dietary supplement:

To combat acute inflammation, take fish oil with a high concentration of EPA.

To improve cognitive function and brain function, choose fish oil with a high concentration of DHA.

To improve body composition, a 3:2 combination of EPA and DHA is best.

No. 2. Pure vitamin D or D3 2000-5000 IU

Numerous scientific studies show that maintaining healthy levels of vitamin D in our bodies is the easiest way to prevent many diseases and injuries. Vitamin D (not to be confused with Calcium-D3 Nycomed) promotes active longevity and optimized body composition. Let's look at why this food supplement is so important and the mechanism of its effect on the body.

Vitamin D deficiency is, not least, widespread due to the use of sunscreens (even SPF 15 reduces vitamin D synthesis by as much as 98%). If you don't spend time in the sun every day without sunglasses and creams, then low vitamin D levels are almost guaranteed. These statistics do not yet take into account the latitudes where most of us live...

Numerous studies over the past decade have consistently linked vitamin D deficiency to an increased risk of cardiovascular disease, poor cognitive function, and obesity. Here are just a few reasons to take vitamin D:

A certain level of vitamin D in our body is necessary for the normal functioning of the immune system and, importantly, the healthy levels of this active dietary supplement serve as a guarantee for the prevention of injuries and fractures of the musculoskeletal system.

Vitamin D is associated with muscle strength and power. For example, according to a recent study, overweight adults who took vitamin D in combination with a strength training program had significantly increased explosive power compared to subjects who did not take the active nutritional supplement.

Vitamin D is a key factor for optimal body composition, as it maintains metabolic rate and prevents fat from entering muscle tissue.

Vitamin D is beneficial in preventing many types of cancer, including sarcoma of the lung, breast, colon and prostate. In the case of lung cancer, taking vitamin D may help neutralize elevated levels of an enzyme associated with the development of aggressive tumors in the organ.

People with vitamin D deficiency have an increased risk of depression and other mood and brain disorders. This may be due to the fact that vitamin D enhances metabolic processes in neurons and protects the brain from oxidative degeneration.

How much should you take- the answer is not the most complicated, since this dietary supplement has been well studied. It is advisable to check your vitamin D levels periodically, as they are subject to seasonal fluctuations (checking every 3-6 months is recommended).

You can increase your vitamin D levels by simply spending time in the sun; scientists recommend spending at least 20 minutes in the sun every day between 10 a.m. and 12 p.m. Taking a D3 supplement at 2000-5000 International Units is a simple alternative when sun exposure is limited.

No. 3. Magnesium and why it is needed

Magnesium, which is often overlooked, affects more than 300 processes in the body, so its deficiency can cause catastrophic consequences for life. Objectively, due to changes in nutrition and deteriorating soil quality, magnesium deficiency is becoming more common.

A gradual decrease in magnesium intake has been recorded from 500 mg per day in 1900 to the current level of 225 mg per day, which is already less than the recommended daily allowance.

Magnesium affects the level of serotonin in the brain, a substance that regulates our mood. The mechanism of most antidepressants is based on increasing the production of serotonin. Maintaining/increasing magnesium levels in the body is a natural and equally effective way to solve many problems.

Magnesium has a pronounced calming effect on the nervous system, which is why it is so important for proper sleep and stress management. Magnesium deficiency overstimulates the nervous system, causing high blood pressure and increasing stress. Magnesium also plays a role in the elimination of cortisol, as well as in the fight against inflammation.

Known to improve insulin sensitivity, magnesium is key to maintaining normal blood sugar levels. During sugar spikes, the kidneys are unable to maintain magnesium levels, and this creates a vicious cycle of magnesium deficiency that leads to diabetes.

Keep in mind that regular exercise increases your magnesium requirement by 10 to 20 percent.(mainly due to profuse sweating).

How to check your magnesium levels?

It is known that only 0.3% of magnesium is found in the blood, the rest is in bones, muscles and connective tissues. A routine serological blood test is not useful for assessing magnesium concentration. Instead, you need to do a test for the absolute number of red blood cells. A healthy magnesium level is 5.6-6.8 mg/dL.

How to take magnesium?

Scientists' recommendation is 10 mg of magnesium per kg of body weight daily. The quality of the supplement is key, as cheap magnesium compounds such as magnesium oxide cause bowel over-relaxation (SOR), leading to the need to quickly run to the toilet.

Look for magnesium supplements in the form of the following compounds: citrate, malate, glycinate, threonate, taurate, fumarate, or orotate. The best results are achieved by taking various forms in separate doses. For example, you can take magnesium glycinate after your morning workout and mixed magnesium with your next meal.

Nutritional supplements will not be superfluous even if you feel that you are absolutely healthy.

No. 4. Multivitamins and minerals

Vitamin-mineral complexes are also useful dietary supplements for health. Many supporters of a healthy lifestyle believe that they get all the necessary nutrients from food.

Nutritional studies do not confirm this. “Most people do not and cannot obtain optimal amounts of vitamins from food,”- wrote the authors of one of the reviews published in the reputable Journal of the American Medical Association.

A graph from the 2010 NHANES study report shows that among all age groups in developed countries, adults consume less than recommended amounts for 21 of the most important nutrients.

Deficiency of vitamins D and E, as well as potassium exceeds 80 percent, choline, potassium and magnesium - 50 percent. This is not surprising given that the average person in developed countries consumes a lot of high-calorie processed foods with low nutritional value.

However, even if you eat whole foods, you can become nutrient deficient due to the following factors:

Widespread use of pesticides and herbicides when growing high-yield crops, significantly reducing their nutritional quality.

Depletion of micronutrients in soil due to modern agricultural production methods for high-yield crops.

Use of medications. Taking oral contraceptives can deplete the body of many nutrients, such as CoQ10, DHEA, folic acid, magnesium, tryptophan, tyrosine, vitamins B2, B6, B12, C and E, and zinc. And this is just the tip of the iceberg.

Chronic stress reduces vitamin and mineral levels at an accelerated rate. High levels of cortisol and adrenaline increase the use and speed up the elimination of vitamins A, C, D, E, K, B vitamins and minerals including magnesium, calcium, phosphorus, selenium, zinc and potassium.

Choosing the right vitamin and mineral complex is not too difficult, but you need to know how. Multivitamins contain many nutrients and their quality is often questionable. All minerals are bound to other substances for stability.

One simple way to reduce the cost of producing such nutritional supplements is to use mineral salts for binding. But mineral salts - carbonates, oxides and sulfates - are very poorly absorbed. This can be avoided by choosing minerals that are bound to amino acids, as the body identifies them as protein and easily absorbs them. It can be taurate, glycinate, orotate, arginate, lysinate or citrate.

Please note that multivitamins should not contain much preformed vitamin A (listed on the label as retinol palmitate or acetate) and magnesium, as these substances are toxic in large quantities.

And finally, folic acid must be in the bioavailable form of tetrahydrofolate, since its other forms are absorbed by no more than 50%, and even then only by people with a specific gene variation.

Nutritional supplements are extremely beneficial for the body. Don't underestimate them!

No. 5. Probiotics

Finally, probiotics are one of the most beneficial dietary supplements for health. Probiotics are bacteria that live in the digestive tract of every person. Unfortunately, the environment, stress, poor lifestyle and the use of antibiotics all cause the death of beneficial bacteria. Let's take a closer look at why they are needed:

For healthy digestion

Probiotics help digest and absorb nutrients from food. Not only do they help the body absorb vitamins, minerals and protein, but they also have a beneficial effect on the production of neurotransmitters in the digestive tract, improving our cognitive function.

For weight loss

Probiotics support the growth of anti-inflammatory microflora in the intestines, which helps reduce fat. For example, one Japanese study found that increased consumption probiotics within 4 weeks with sub-experts 8.2 percent waist size decreased.

Scientists believe that probiotic foods help reduce belly fat through an overall improvement in metabolism and an increase in anti-inflammatory signals called adiponectin.

For detoxification

Probiotics replace pathogenic, disease-causing bacteria and improve the body's ability to remove decay products and foreign substances. They also prevent damage to the liver and other organs from alcohol, antibiotics, or common painkillers.

The key factor when choosing a probiotic is the live microflora contained in the product. Buy probiotics in such a way that you are sure to use them before the expiration date, pay special attention to their storage conditions.

It will not be superfluous to know the types and strains of bacteria whose benefits are confirmed by the results of scientific research. Here are seven examples of beneficial probiotics:

• Lactobacillus acidophilus NCFM
• Bifidobacterium lactis BI-07 or HN019
• Bacillus Indicus HU36
• Bacillus Subtilis HU58
• Lactobacillus rhamnosus HN001
• Saccharomyces boulardii.

The complex nutritional supplement was developed with the participation of specialists from the Mir-Prodmash Research Institute in 2006. The purpose of its use is to soften and improve the taste of alcoholic beverages and protect the body from intoxication.

The additive is based on whey and lactulose. They affect both the flavor and aroma characteristics of the drink and help reduce the harmful effects of toxins and enzymes contained in alcohol. Aminoacetic acid, which is part of the supplement, binds acetaldehyde, thereby converting it into the amino acid threonine, which is natural for the body. Thanks to aminoacetic acid, the liver is less susceptible to intoxication, which means that the risk of a hangover syndrome is noticeably reduced.

Another important component of the dietary supplement is vitamin C. Being a powerful antioxidant, ascorbic acid binds toxins formed as a result of alcohol consumption and removes them from the body. Vitamin C promotes the production of serotonin (the hormone of happiness) and adrenal hormones, which play an important role in maintaining vascular tone. Ginseng extract - an important component of Vitalight - by eliminating the taste of alcohol, it helps improve the quality of alcohol and reveal the taste and aroma of the drink.

Drinks of different strengths prepared using Vitalight were subjected to a number of tests at the Scientific and Practical Center of the National Academy of Sciences of Belarus for Food. The research results confirmed the presence of detoxifying properties of the product. By choosing Vitalight as an active additive for preparing alcoholic drinks, you take care of the health of your liver and the body as a whole.

Application

• clean moonshine with activated carbon
• add the contents of the sachet to 1 liter of drink
• Stir the additive thoroughly and wait until it is completely dissolved.
• the drink is ready to drink

You can vary the amount of bonifier used to suit your taste. There have been no cases of overdose of the drug. Check out the tasting test of our bonifiers:

“Vitalite” is included in the following drinks: “Exportnaya” vodka (RPUE “Brest Distillery “Belalko”” (Belarus), “Prestizhnaya” vodka (OSP “Dyatlovsky Wine and Vodka Factory” (Belarus). In Russia it is actively used at: OJSC " Urzhumsky SVZ (Kirov region), LLC Novo-Fokino Distillery (Mari El), LLC NIVA Experimental Plant (St. Petersburg), LLC Balsam (Nizhny Novgorod region), LLC Kratos (Lipetsk region .), JSC Belvino (Belgorod), LLC Starooskolsky Distillery Lux, JSC Volkovsky Distillery (Tambov), JSC Sibir (Tomsk) and many others.

The Institute of Nutrition of the Russian Academy of Medical Sciences issued expert opinion No. 72/e-8187/i-06 dated August 24, 2006. The product complies with the Unified Sanitary, Epidemiological and Hygienic Requirements of the Customs Union and SanPiN 2.3.2.1078. Rospotrebnadzor issued a certificate of state registration No. RU.77.99.88.009.E.051600.12.11 dated December 13, 2011. Issued a Declaration of Conformity with Technical Regulations TC N RU D-RU.AV45.V.45596: TR CU 029/2012 “Requirements safety of food additives, flavorings and technological aids”, TR CU 022/2011 “Food products in terms of their labeling”. The content of toxic elements in the product does not exceed the permissible levels established by TR CU 021/2011 “On food safety”.

The additive is produced in the form of a dry, fine powder. Color from white to milky. Loosely packed lumps are allowed. The taste ranges from sweet and sour to sweet. Smells with a light milky aroma. Packaging is carried out in opaque, sealed, metallized bags of 5, 60 or 150 grams.

Shelf life - 18 months. Store in a dry place, protected from light, in odorless rooms, at a temperature not exceeding +25°C.

The dietary supplement 5-hydroxytryptophan has recently become more in demand. But what kind of drug is this, how does it affect the body, how to take it correctly and are there any warnings for its use?

What it is?

This supplement is called 5-htp in short. This is a chemical form of tryptophan, a natural amino acid, and is used as a dietary supplement. The raw material for its production is the seeds of the Griffonia simplicifolia plant.

The amino acid 5-htp helps our body produce serotonin, it is called a calming hormone because it has a positive effect on emotional state. At the same time, a lack of serotonin has a detrimental effect on sleep, mood and leads to appetite disturbance (there is a desire to constantly chew something). Therefore, today the 5-htp dietary supplement is used to improve sleep, improve mood, reduce migraines and even lose extra pounds.

Useful action

First of all, 5-hydroxytryptophan is a sedative that can be taken during depression, panic attacks and neurosis. In addition, doctors recommend it for insomnia. It can provide more noticeable results than antidepressant medications.

This remedy can also provide relief from migraines and premenstrual syndrome (if you feel irritability, aggression and low mood). But if you are being treated with antidepressants, you can start taking this dietary supplement only after your doctor’s approval, since unexpected reactions of the body are possible.

5-hydroxytryptophan: instructions for use

To feel the effect of taking this dietary supplement, the daily dose should be 100-300 mg. It is best if the daily intake is lower at first, for example 70-150 mg. For insomnia, the main dose of the drug should be before bedtime. If you want to get rid of depression, anxiety or passion for food, then the daily intake should be divided into doses throughout the day.

But you can take this drug not systematically, but only at those moments when problems with mood arise. If you are taking 5-hydroxytryptophan to curb binge eating, you can take a capsule before work. This will help you in the evening, when you return home, not to overeat, but to get by with just a snack.

It is best to take the supplement on an empty stomach, before meals. This will allow the drug to get into the brain faster. Therefore, it would be good to drink a capsule immediately after waking up, and another one in the evening before dinner.

When will the result appear?

You can feel the effect of taking the dietary supplement immediately. 15 minutes after you drink the capsule, you will feel a surge of good mood, which will not be spoiled by minor troubles. In addition, 5-hydroxytryptophan accumulates in the body, so after taking the drug, the effect will continue. So, if you are on a diet and the dietary supplement has already run out, you will still control the desire to “chew”, since the brutal appetite will not return soon.

Cautions

Although the drug is of plant origin and is practically harmless in comparison with pharmaceutical drugs, it still has a number of side effects. In order not to harm the body, it is important not to exceed the permissible dosage. Side effects may include flatulence, constipation, colic, heartburn, feeling of excessive satiety, nausea, fluid retention and vomiting. Headaches, rashes and delirious dreams also sometimes occur.

But in addition to side effects, 5-hydroxytryptophan can worsen the condition of the following diseases: hypertension, anorexia, irritable bowel syndrome, peripheral neuralgia, peptic ulcer, hemophilia, and myalgia. Those who have diseases of the hepatobiliary and respiratory systems, as well as Crohn's disease, need to think about whether to take the drug or not.

NUTRITIONAL SUPPLEMENTS

Performers of the work: Yulia Borovetskaya (9th grade), Lydia Pantyukhova (9th grade) Voyskovitskaya gymnasium

Head of work - Kurakova N.G.

Along with environmental pollution (atmosphere, water, soil), one should highlight one of the most important factors affecting human health - the nutritional factor. Food is a source of energy and plastic materials for humans - proteins, fats and carbohydrates. But besides them, food may contain non-food substances - food additives. These are substances of natural and artificial origin, specially added to food products to achieve certain technological effects (color, resistance to spoilage, preservation of the structure and appearance of food products).

Biological additives must be biologically inert for the body, since they are present in almost any food product and even in so-called “ecologically friendly products”.

The use of food additives is constantly monitored by national and international organizations that ensure the safety of food products.

The presence of food additives in products is indicated on consumer packaging, labels, jars, and bags. Food additives are designated by the index E with a three- or four-digit number. The list of approved food additives for food production is constantly reviewed and updated in connection with the receipt of new scientific data on their properties and the introduction of new drugs.

Carefully! Index “E”
Classification of food additives in the Codex Alimentarius system

E100-E182 Dyes - enhance or restore the color of a product.

E200-E299 Preservatives - increase the shelf life of products, protecting them from microbes, fungi, bacteriophages, chemical sterilizing additives when ripening wines.

E300-E399 Antioxidants - protect against oxidation, such as rancidity of fats and discoloration.

E400-E499 Stabilizers - maintain the desired consistency. Thickeners - increase viscosity.

E500-E599 Emulsifiers - create a homogeneous mixture of immiscible phases (for example, water and oil).

E600-E699 Flavor and smell enhancers.

E900-E999 Defoamers - prevent or reduce the formation of foam. To these groups, as well as to the new group - E1000- includes glazing agents, sweeteners, leavening agents and other additives.

Banned in Russia!!!

E121- Citrus red dye 2.

E123- Red amaranth.

E240- Formaldehyde preservative.

Not allowed in Russia!!!

E103, E107, E125, E127, E128, E140, E153-155, E160, E166, E173-175, E180, E182.

E209, E213-219, E225-228, E230-233, E237, E238, E241, E263, E264, E282, E283.

E302, E303, E305, E308-314, EE317, E318, E323-325, E328, E329, E343-345, E349-352, E355-357, E359, E365-368, E370, E375, E381, E384, E387- 390, E399.

E430, E408, E409, E418, E419, E429-436, E441-444, E446, E462, E463, E465, E467, E474, E476-480, E482-489, E491-496.

E505, E512, E519, E521-523, E535, E537, E538, E541, E542, E550, E554-557, E559, E560, E574, E576, E577, E580.

E622-625, E628, E629, E632-635, E640, E641.

E906, E908-911, E913, E916-919, E922, E923, E924, E925, E926, E929, E943, E944-946, E957, E959.

E1000, E1001, E1105, E1503, E1521.

The ban on these additives is due to the fact that the full range of tests has not yet been completed.

Dangerous additives:

Causing malignant tumors: E103, E105, E121, E123, E125, E126, E130, E131, E142, E152, E210, E211, E213-217, E240, E330, E447.

Causing diseases of the gastrointestinal tract: E221-226, E320-322, E338-341, E407, E450, E461-466.

Allergens: E230-232, E239, E311-313.

Causing liver and kidney diseases: E171-173, E320-322.

It should be noted that in Russia the list of approved drugs is much smaller than in the USA and Western European countries.

We have compiled a list of food additives for those products that we use as food, see table 1. Among these products: margarine, including “Rama”, seasonings, ketchups, chocolate, lemonade, chewing gum, cookies, rolls.

Table 1

Nutritional supplements

Food supplement	Name of food additives	Technological functions	Food
	Red beetroot	dye
	Riboflavins	dye	in the production of plastics and polyethylene, as well as in all chewing gums
	Yellow "Sunset"	dye	for the production of soft drinks
	Red charming	dye
	Carotenes	dye	coloring of confectionery products
	Titanium dioxide	dye	in the production of food plastics
	Sorbic acid	emulsifier	canned food, for non-alcoholic products, juices, marmalade
	Potassium sorbate	preservative	margarine
	Benzoate Na	preservative, antioxidant	to preserve juices
	Formaldehyde prohibited!!!	preservative	for the production of yeast, margarine "Rama"
	Lactic acid	acidity regulator	beer, soft drinks, "Calve" mayonnaise
	Apple acid	acidity regulator	confectionery
	Dodecylgamant not allowed in Russia!!!	antioxidant	jelly Bean
	Butylhydrocyanisole	antioxidant	rendered fat and salted bacon
	Lecithins	antioxidant	cocoa, baked goods, margarine
	Lacatate Mg prohibited!!!		Margarine "Rama"
	Lemon acid	acidity regulator, stabilizers	canned food, confectionery
	Citrates K	acidity regulator, stabilizers	baby dairy products
	Phosphate Ca	acidity regulator, stabilizers, water-retaining agents	improves the quality of bread, coffee
	Orthophosphoric acid	antioxidant, acidity regulator	improves the quality of cereals
	Mono-idiglycerides	emulsifier and stabilizer	margarine
	Carob gum	thickener and stabilizer	consistency improver
	Sorbitol and sorbitol syrup	sweetener, humectant	chewing gum
		sweetener, supports caking	chewing gum
	Glycerol	emulsifier, thickener, water-retaining agent	chewing gum
		gelling agent	marmalade, ice cream
	Na carbonate	acidity regulator
	Ammonium carbonate	acidity regulator, leavening agent	cookies, rolls
	Cornauba wax	glazing agent
		stabilizer, emulsifier	sugar substitute
	Malaya Kalia not allowed in Russia!!!	acidity regulator	chewing gum
	Calcium silicate not allowed in Russia!!!	prevents caking and clumping	seasonings
	Pyrophosphates	acidity regulator	processed cheese, sausage
	Indigoparmine	dye	drinks and baked goods
	Copper chlorophyll complexes	dye
	Anthocyanins	dye	confectionery
	Pyrosulfite Na	preservative, antioxidant	fruit juices
	Ethers not allowed in Russia!!!	emulsifier	margarine

Conclusions and offers

Unfortunately, in some food products we found food additives that are not approved for use in Russia. Moreover, Rama margarine and chewing gums, in which prohibited additives were found, are constantly advertised on television.

That's why we offer:

1. Post a list of products containing prohibited additives at retail outlets.
2. Advertise domestically produced products in the media.
3. Conduct a “No to Chewing Gum” campaign in schools.

Used Books

1. Material reprinted from the journal “Bulletin of Environmental Education in Russia”, 1998
2. Buldakov A. Food additives. Directory, St. Petersburg, 1996.