Les compléments alimentaires portent bien leur nom, puisqu’ils sont concentrés en vitamines et en minéraux dans le but de pallier à un manque nutritionnel, physiologique ou une carence alimentaire due à un régime particulier. On connaît tous les compléments alimentaires ! Vous en avez sûrement déjà pris ou vous connaissez quelqu’un qui en prend. Mais savez-vous réellement à quoi servent-ils et l’utilisation que l’on doit en faire ?
Retrouvez tous les compléments alimentaires des marques René Furterer, Madame la Présidente et Reborn sur Beauty Coiffure !
Les compléments alimentaires – Qu’est-ce que c’est et pourquoi consommer des compléments alimentaires ?
Notre corps utilise ce que nous intégrons dans le corps comme un carburant ! C’est important, parce que cela fait fonctionner les organes vitaux comme les muscles, le cœur mais aussi le cerveau et bien d’autres. Les compléments alimentaires peuvent être considérés comme notre carburant.
Le premier rôle du complément alimentaire, avant que la nutricosmétique fasse un boom dans le secteur de la beauté, est de compléter une alimentation. L’objectif est d’apporter un gain nutritionnel au corps, il peut y avoir des vitamines, sels minéraux, antioxydants, oligo-éléments, acides aminés, etc.
Les suppléments peuvent se présenter sous différentes formes : gélules, pastilles, comprimés, pilules, sachets de poudre, ampoules de liquide, flacons, etc.
Les compléments alimentaires autorisés :
L’Union européenne a émis une liste des vitamines et sels minéraux autorisés dans la fabrication des compléments alimentaires :
Vitamines : Vitamine A,Vitamine B1, Vitamine B2, Vitamine B3, Vitamine B5, Vitamine B6, Vitamine B8,Vitamine B9, Vitamine B12, Vitamine C, Vitamine D, Vitamine E, Vitamine K.
Minéraux : Calcium, Chlorure, Chrome, Cuivre, Fer, Fluor, Iode, Magnésium, Manganèse, Molybdène, Phosphore, Potassium, Sélénium, Sodium, Zinc.
Pour les reconnaître, il suffit de se référer aux caractéristiques d’un complément alimentaire :
- C’est une source concentrée d’un ou plusieurs nutriments
- Ne se substitue en aucun cas à une alimentation équilibrée et variée
- Le respect des posologies pour éviter les risques de surdosage
- Auto-médication déconseillée
Vous trouverez plusieurs catégories de suppléments alimentaires en vitamines. Voici une liste des compléments les plus recherchés et les plus présents sur ce marché :
- Compléments alimentaires pour cheveux et barbe
- Compléments alimentaires à base de protéines pour musculation et sport
- Compléments alimentaires pour grossir ou pour maigrir
- Compléments alimentaires naturels
- Compléments alimentaires antioxydants
- Compléments alimentaires spécifiques à la grossesse
- Compléments alimentaires contre l’arthrose
Qu’est-ce que la nutricosmétique ?
Quand on parle de complément alimentaire, on parle aussi de nutricosmétique. Mais est-ce la même chose ? Qu’est-ce que la nutricosmétique ? Nous pouvons décomposer ce mot en deux parties et alors nous comprenons tout de suite son utilité, “nutri” comme nutrition et “cosmétique”. La nutricosmétique est un terme qui vient de l’industrie cosmétique qui désigne un complément alimentaire qui agit sur la santé de nos cheveux, de notre peau, des ongles et des cils, en bref tout ce qui touche au physique.
La nutricosmétique peut donc faire référence aux compléments destinés à la perte de poids, à la diminution de la cellulite, à la masse musculaire, à la fermeté, etc.
Dans les nutricosmétiques, on retrouve souvent les mêmes vitamines et sels minéraux, il y a la vitamine C qui favorise la fermeté de la peau et élasticité qui stimule la production de collagène et des protéines qui aident à protéger la peau, les cheveux et les ongles en activant la production de kératine. Vous trouverez également, du fer permet également de renforcer les ongles et les oméga-3, qui jouent un rôle important dans le renouvellement cellulaire.
⚠️ Attention : N’oubliez pas que même les meilleurs compléments alimentaires pour les cheveux ou pour des raisons de santé ne remplacent jamais à une bonne alimentation diversifiée et équilibrée (notre carburant n°1?).
Comment bien utiliser les compléments alimentaires ?
Utilisation des compléments
Bien qu’un régime alimentaire équilibré, c’est obligatoire pour être en bonne santé, le rythme de vie actuel que l’on a avec cette vie contemporaine à tendance à gêner cet équilibre. Dans ce cas, il peut être approprié d’opter pour des compléments alimentaires afin de pallier aux déficits d’apports.
Avant de consommer ces compléments les yeux fermés, parce que c’est bon pour notre santé, ils indiquent tous, selon l’âge et le sexe, quelles quantités de compléments sont nécessaires au maintien d’une bonne santé et des résultats. Surtout, pensez à bien lire la notice, principalement si vous associez différents types de compléments alimentaires.
Situations particulières
Certaines situations particulières, comme une grossesse, peuvent nécessiter une prise de compléments alimentaires afin de compenser le manque de certains nutriments. Certains médecins recommandent à leurs patientes enceintes de prendre des compléments contenant du fer, du calcium ou de la vitamine B9, pour la simple et bonne raison que ces nutriments sont essentiels au bon déroulement de la grossesse !
Les femmes qui ont des règles très abondantes peuvent également être amenées à consommer un complément contenant du fer. Il y a également des personnes ayant un régime alimentaire particulier, comme les végétariens et les végétaliens, ou les personnes très actives peuvent utiliser des compléments nourrissants avec de plus grands apports en protéines ou en vitamine B12. Il y a aussi la croissance, la ménopause et le vieillissement en sont de très bons exemples.
Les risques en cas de prise excessive des compléments alimentaires
⚠️ La majorité des compléments alimentaires sont fortement concentrés en vitamines et sels minéraux. Une consommation excessive peut donc être dangereuse pour votre santé ⚠️
Il faut toujours faire de preuve de vigilance lors de la prise d’un complément alimentaire. L’avis d’un professionnel de la santé et mieux encore, votre médecin traitant, est fortement recommandé. Respectez toujours les dosages indiqués sur les emballages ou les posologies prescrites par votre médecin et/ou pharmacien. Ne dépassez pas la durée de votre cure, indiquée sur la boîte et gardez des temps de pause suffisants entre chaque période de cure. N’associez pas les compléments alimentaires entre eux avant d’avoir l’assurance qu’ils sont compatibles. Tout comme les compléments alimentaires peuvent interagir avec certains autres traitements médicamenteux.
Ces conseils vous permettront d’utiliser les compléments alimentaires en toute sécurité. Bien entendu, en cas d’apparition d’effets secondaires ou face à une réaction inattendue, consultez votre médecin et stoppez votre cure. Les interactions doivent être prises très au sérieux pour éviter les conséquences graves qu’elles pourraient avoir de manière générale, ne pratiquez pas l’auto-médication.
Quels sont les meilleurs compléments alimentaires ?
Les meilleurs compléments alimentaires sont ceux qui viennent combler votre carence existante. Choisissez votre complément alimentaire, en fonction de votre hygiène de vie, de votre alimentation, votre sexe et vos particularités génétiques. Vous pourriez alors avoir besoin de magnésium, d‘oméga 3, de vitamine D, ou de fer.
Plus de la moitié de la population en France a un gros manque en vitamine D, à cause du manque d’exposition au soleil ! C’est un des complément alimentaire le plus utilisé en France. Les suppléments peuvent aussi jouer un rôle important pour les personnes ayant des maladies graves, par exemple, les adultes atteints d’ostéoporose ont besoin de plus de vitamine D et de calcium qu’ils trouveront dans des compléments alimentaires. Certains suppléments peuvent également aider les personnes atteintes de la maladie de Crohn ou de la maladie coeliaque.
Le message ici à retenir est que les compléments alimentaires prescrits par un médecin sont utiles pour les personnes souffrant de certaines maladies ou de carences.
Quand faut-il prendre des compléments alimentaires ?
Le meilleur moyen de savoir si vous avez besoin de complément alimentaire est premièrement d’en parler à votre médecin et de faire un bilan sanguin pour déterminer si vous êtes carencé ou non. Puis il faut adapter son hygiène de vie pour combler votre ou vos carence(s). Parce que malgré l’efficacité des compléments alimentaires, les aliments que nous absorbons dans notre corps, contiennent des vitamines plus importantes que par les compléments alimentaires.
Par exemple un aliment naturel permet de produire quatre fois plus de polyphénols qui ont un fort pouvoir antioxydant (mesurés dans le sang et l’urine) que les compléments alimentaires.
Les principales vitamines et minéraux et les sources alimentaires
Avoir une alimentation équilibrée peut ne pas suffire, même avec une hygiène irréprochable, on peut quand même prendre des compléments alimentaires en respectant les doses prescrites.
Effectivement si les compléments alimentaires sont efficaces, c’est bien parce qu’ils contiennent des principes actifs. Dans les produits naturels, les principes actifs sont contenus dans les plantes, les végétaux, les fruits, etc.
Si vous souhaitez associer bonne alimentation et complément alimentaire, vous trouvez ci-bas une liste des aliments naturels, comme des légumes, des fruits, des céréales complètes, des légumineuses, des graines, des noix et des herbes qui contiennent une multitude de bienfaits.
- Calcium : Il y en a dans les graines de sésame, de pavot, de chia, dans les fromages, les yaourts, les sardines, le saumon, les haricots, les lentilles, le tofu, les amandes, les épinards, les figues et les produits laitiers.
- Vitamine B : il y en a dans les légumes verts à feuille comme les épinards et les brocolis, les lentilles, les oranges, les haricots, le foie et le riz.
- Fer : il y en a dans les huîtres, la dinde, le foie, les épinards, le tofu, les haricots, les lentilles, les noix de cajou et les céréales complètes.
- Magnésium : il y en a dans l’avocat, les légumes verts, les figues, la banane, le saumon, le thon, les légumineuses, les légumes verts comme le brocoli, les choux, les petits pois et les haricots verts.
- Oméga 3 : il y en a dans le saumon, les sardines et tous les poissons gras, les graines de lin, les noix, les soja.
- Vitamine A : il y en a dans la patate douce, les épinards, les carottes et les tomates.
- Vitamine B6 : il y en a dans les pois chiches, le saumon, le blanc de poulet, les œufs, les haricots, le tofu et les noix.
- Vitamine B12 : il y en a dans les palourdes, le foie, la truite, les céréales fortifiées, la dinde et du poulet.
- Vitamine D : il y en a dans le saumon, le thon, les yaourts, le blanc d’œuf et du fromage.
- Vitamine E : il y en a dans les amandes, les graines de tournesol, les cacahuètes, les huiles végétales et les légumes verts à feuille.
À bientôt pour un nouvel article ! Marilou et toute l’équipe de Beauty Coiffure ??
Et le magnésium dans tout ca ?
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