What dietary supplements are needed for women after 40: complete guidance for maintaining health and vital energy
Chapter 1: Hormonal changes and their effect on female health after 40
After 40 years, the female body enters the period of preenopause, which is characterized by a gradual decrease in the production of estrogen and progesterone. These hormonal changes have a significant impact on various aspects of health, including the bone system, cardiovascular system, reproductive function, skin, hair and nails, as well as a psychoemotional state.
1.1. Estrogen and his role:
Estrogen is responsible for maintaining the density of bones, elasticity of blood vessels, moisturizing the skin and mucous membranes, and also regulates the menstrual cycle. Its reduction leads to:
- Reducing bone density (osteopenia and osteoporosis): Estrogen contributes to the absorption of calcium and maintaining bone mass. Its deficiency increases the risk of fractures.
- Cardiovascular diseases: Estrogen has a protective effect on the cardiovascular system, reducing the level of “poor” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL). Its decrease increases the risk of atherosclerosis, hypertension and other heart diseases.
- Vaginal dryness and discomfort during intercourse: Estrogen supports the moisturizing of the vaginal mucosa. Its decrease leads to dryness, itching and soreness.
- Tide the heat and night sweating: Estrogen is involved in thermoregulation. Its deficiency can cause sudden attacks of heat and abundant sweating, especially at night.
- Worsening the condition of the skin, hair and nails: Estrogen affects the production of collagen and elastin, which are responsible for the elasticity and elasticity of the skin. Its decrease leads to the appearance of wrinkles, dryness and thinning of the skin, as well as to hair loss and fragility of nails.
- Switching moods, irritability and depression: Estrogen affects the work of neurotransmitters, such as serotonin, which regulate the mood. Its deficiency can cause emotional instability.
1.2. Progesterone and its role:
Progesterone plays an important role in preparing the body for pregnancy and maintaining it. Its decrease, along with a decrease in estrogen, leads to:
- Irregular menstruation: Progesterone regulates the menstrual cycle. Its deficiency leads to shortening or lengthening the cycle, as well as to abundant or meager bleeding.
- Sleep disturbances: Progesterone has a calming effect. Its deficiency can cause insomnia and other sleep disturbances.
- Weight gain: Progesterone affects metabolism. Its deficiency can lead to a deceleration of metabolism and weight gain.
- Fluid delay in the body: Progesterone has a diuretic effect. Its deficiency can cause swelling.
1.3. Other hormonal changes:
In addition to reducing estrogen and progesterone levels, other hormonal changes occur during the preenopause, such as:
- Dressing the level of testosterone: Testosterone, although to a lesser extent than in men, is present in the female body, and plays a role in maintaining muscle mass, libido and cognitive functions. Its decrease can lead to fatigue, a decrease in sexual attraction and a deterioration in memory.
- Improving the level of FSH (follicle -stimulating hormone): FSH is produced by the pituitary gland and stimulates the ovaries to the production of estrogen. During the period of preenopause, when the ovaries begin to function worse, the FSG level increases to stimulate their work. An increased level of FSH is one of the signs of the beginning of menopause.
Chapter 2: The main vitamins and minerals necessary for women after 40
During the period of preenopause and menopause, the need for certain vitamins and minerals increases to compensate for hormonal changes and maintain health.
2.1. Calcium:
Calcium is the main building material for bones. After 40 years, especially during the period of menopause, women are at risk of developing osteoporosis due to a decrease in estrogen. The recommended daily dose of calcium for women after 40 is 1000-1200 mg.
- Calcium sources: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), tofu, almonds, sardins, calcium products (for example, orange juice).
- Calcium dietary supplements: There are various forms of calcium in the form of dietary supplements, including calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach.
- Important: For better absorption of calcium, vitamin D.
2.2. Vitamin D:
Vitamin D plays an important role in the assimilation of calcium and maintaining bone health. It is also important for the immune system, nervous system and muscle function. The recommended daily dose of vitamin D for women after 40 is 600-800 IU (international units).
- Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolk, products enriched with vitamin D (for example, milk, yogurt, juices).
- Bades with vitamin D: Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol).
- Important: The level of vitamin D in the body can be determined using a blood test.
2.3. Magnesium:
Magnesium is involved in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nervous function. It is also important for the health of bones and cardiovascular system. The recommended daily dose of magnesium for women after 40 is 320 mg.
- Sources of magnesium: Leaf green vegetables (spinach, cabbage), nuts and seeds (almonds, cashews, pumpkin seeds), whole grain products, legumes, avocados, dark chocolate.
- Dietary dietary supplements with magnesium: There are various forms of magnesium in the form of dietary supplements, including magnesium citrate, magnesium glycine, magnesium oxide and magnesium sulfate. Magnesium citrate and glycinate are better absorbed.
- Important: Magnesium deficiency can manifest itself in the form of muscle seizures, fatigue, irritability and sleep disturbances.
2.4. Vitamin B12:
Vitamin B12 is necessary for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis. With age, the body’s ability to absorb vitamin B12 is reduced from food, so women after 40 are recommended to consume foods enriched with vitamin B12, or to take dietary supplements. The recommended daily dose of vitamin B12 for women after 40 is 2.4 mcg.
- Sources of vitamin B12: Meat, fish, poultry, eggs, dairy products enriched with vitamin B12 products (for example, some types of vegetable milk, yeast).
- Bades with vitamin B12: Cyanocobalamin and methylcobalamin are two common forms of vitamin B12 in dietary supplements. Methylcobalamin is considered a more active form.
- Important: Vegetarians and vegans are recommended to regularly take dietary supplements with vitamin B12.
2.5. Iron:
Iron is necessary for the formation of hemoglobin, which transfers oxygen to tissue. Women in prenopause, who still preserve menstruation, are at risk of developing iron deficiency anemia. The recommended daily dose of iron for women in prenopause is 18 mg. After menopause, the need for iron is reduced to 8 mg.
- Iron sources: Red meat, poultry, fish, legumes, leaf green vegetables, iron products (for example, breakfast flakes).
- Bades with iron: There are various forms of iron in the form of dietary supplements, including iron sulfate, iron fumarat and iron gluconate. Iron sulfate is the most common and affordable form, but can cause side effects, such as constipation.
- Important: For better assimilation of iron, it is recommended to use it along with products rich in vitamin C.
2.6. Folic acid (vitamin B9):
Folic acid is important for dividing cells and DNA synthesis. It is especially important for women planning pregnancy, but also necessary for women after 40 to maintain health of the cardiovascular system and prevent defects in the nervous tube in the unborn child. The recommended daily dose of folic acid for women after 40 is 400 mcg.
- Folic acid sources: Leaf green vegetables (spinach, Romen salad), legumes, citrus fruits, folic acid products (for example, bread, pasta).
- Bades with folic acid: Folic acid and methylphulatory are two forms of vitamin B9 in dietary supplements. The methylphulatory is a more active form and is better absorbed.
2.7. Vitamin E:
Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It is also important for the health of the skin, hair and nails. The recommended daily dose of vitamin E for women after 40 is 15 mg.
- Sources of vitamin E: Vegetable oils (sunflower, olive, soybean), nuts and seeds (almonds, sunflower seeds), avocados, green leafy vegetables.
- Bad with vitamin E: Alpha-tocopherol is the most common form of vitamin E in dietary supplements.
- Important: Vitamin E can interact with some drugs, so before taking dietary supplements with vitamin E, it is necessary to consult a doctor.
2.8. Vitamin C:
Vitamin C is another powerful antioxidant that strengthens the immune system, protects the cells from damage by free radicals and helps to absorb iron. It is also important for the synthesis of collagen, which is necessary for the health of the skin, bones and joints. The recommended daily dose of vitamin C for women after 40 is 75 mg.
- Sources of vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, tomatoes.
- Bades with vitamin C: Ascorbic acid is the most common form of vitamin C in dietary supplements.
- Important: Smoking reduces the level of vitamin C in the body, so it is recommended to consume more products rich in vitamin C, or take dietary supplements.
Chapter 3: Other useful additives for women after 40
In addition to the main vitamins and minerals, there are other additives that can be useful for women after 40 to alleviate the symptoms of preenopause and menopause, as well as support general health.
3.1. Omega-3 fatty acids:
Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), are important for the health of the heart, brain and joints. They can also help reduce triglycerides and inflammation in the body. The recommended daily dose of EPA and DHA is 250-500 mg.
- Sources of omega-3 fatty acids: Fat fish (salmon, tuna, mackerel, herring), linseed oil, chia seeds, walnuts.
- Bades with omega-3 fatty acids: Fish oil, krill oil, vegetarian sources Omega-3 (for example, algae oil).
- Important: When choosing a dietary supplement with omega-3 fatty acids, it is necessary to pay attention to the EPA and DHA content.
3.2. Probiotics:
Probiotics are living microorganisms that are useful for intestinal health. They can help improve digestion, strengthen the immune system and reduce the risk of vaginal infections.
- Sources of probiotics: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
- Bades with probiotics: There are various types of probiotic dietary supplements containing various strains of bacteria. The choice of probiotic dietary supplement depends on individual needs.
- Important: When choosing a probiotic dietary supplement, it is necessary to pay attention to the number of living bacteria (some colony -forming units).
3.3. Coenzim Q10 (COQ10):
Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells. It is also important for the health of the heart and brain. The COQ10 level in the body decreases with age, so the intake of dietary supplements with COQ10 can be useful for women after 40.
- COQ10 sources: Meat, fish, poultry, nuts, seeds.
- Bad with COQ10: Kilikhinon and Kilikhinol are two forms of CoQ10 in dietary supplements. Kilikhinol is a more active form and is better absorbed.
- Important: COQ10 can interact with some drugs, so before taking dietary supplements with COQ10 it is necessary to consult a doctor.
3.4. Plant extracts (phytoestrogens):
Phytoestrogens are plant compounds that have an estrogen -like effect. They can help alleviate the symptoms of preenopause and menopause, such as the ejiumen of heat, night sweating and vaginal dryness.
- Sources of phytoestrogens: Soy, red clover, linen, black holster.
- Bades with phytoestrogens: Extracts of soy, red clover, flax, black nosom.
- Important: The effectiveness and safety of phytoestrogens have not been fully studied, therefore, before taking dietary supplements with phytoestrogens, it is necessary to consult a doctor.
3.5. Hyaluronic acid:
Hyaluronic acid is a substance that is naturally contained in the skin and joints. It holds water, moisturizes the skin and lubricates the joints. The intake of dietary supplements with hyaluronic acid can help improve the condition of the skin, reduce wrinkles and relieve joint pain.
- Sources of hyaluronic acid: Animal skin, cartilage.
- Bad with hyaluronic acid: Capsules, tablets, serum for external use.
- Important: The effectiveness of hyaluronic acid in the form of dietary supplements is not fully studied.
3.6. Collagen:
Collagen is a protein that is the main building material for the skin, bones, joints and connective tissue. With age, the production of collagen decreases, which leads to wrinkles, weakening of bones and joint pain. Reception of dietary supplements with collagen can help improve the condition of the skin, strengthen the bones and relieve joint pain.
- Collagen sources: The skin of animals, cartilage, bones.
- Bades with collagen: Hydrolyzed collagen, collagen peptides.
- Important: The effectiveness of collagen in the form of dietary supplements has not been studied completely.
3.7. Kurkumin (from turmeric):
Kurkumin is an active component of turmeric and has powerful anti -inflammatory and antioxidant properties. It can help reduce joint pain, improve digestion and protect against chronic diseases.
- Curkumin sources: Turmeric.
- Bades with turmeric: Pyperin turmeric extract (to improve absorption).
- Important: Kurkumin can interact with some drugs, so before taking dietary supplements with turmeric, you need to consult a doctor.
Chapter 4: How to choose high -quality dietary supplements
A huge number of dietary supplements are presented on the market, and choosing a quality product may not be easy. Here are some tips that will help you make the right choice:
4.1. Pay attention to the reputation of the manufacturer:
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and many years of experience.
4.2. Read reviews:
Before buying dietary supplements, read the reviews of other customers to find out about their experience of using the product.
4.3. Check the availability of quality certificates:
Make sure that the dietary supplement has a quality certificate confirming its compliance with safety and efficiency standards.
4.4. Study the composition:
Carefully study the composition of the dietary supplement and make sure that it does not contain harmful additives, such as artificial dyes, flavors and preservatives.
4.5. Pay attention to the dosage:
Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the recommended dose, as this can lead to side effects.
4.6. Consult a doctor:
Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help you choose the right dietary supplement and determine the optimal dosage.
Chapter 5: How to take dietary supplements
The correct intake of dietary supplements is important to achieve maximum efficiency and minimize the risk of side effects. Here are a few general recommendations:
5.1. Take dietary supplements in accordance with the instructions:
Carefully read the instructions for the use of dietary supplements and follow all the recommendations.
5.2. Take dietary supplements at the same time every day:
This will help you not forget about the use of Bad and maintain a stable level of active substances in the body.
5.3. Take dietary supplements during meals:
Many dietary supplements are better absorbed if you take them during food.
5.4. Donate dietary supplements with a sufficient amount of water:
This will help improve the absorption of active substances and prevent the stomach irritation.
5.5. Keep dietary supplements in a cool, dry place, away from direct sunlight:
This will help maintain their quality and effectiveness.
5.6. Do not take dietary supplements with an expired expiration date:
Bades with an expired shelf life can be ineffective or even harmful.
Chapter 6: Life and food for women after 40
Reception of dietary supplements is only one of the aspects of maintaining women’s health after 40. A healthy lifestyle is no less important, which includes:
6.1. Balanced nutrition:
The diet should be rich in fruits, vegetables, whole grain products, low -fat protein sources and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
6.2. Regular physical exercises:
Do physical exercises for at least 150 minutes a week. It can be aerobic exercises (walking, running, swimming, cycling) and strength training.
6.3. Sufficient sleep:
Try to sleep at least 7-8 hours a day.
6.4. Stress management:
Find the ways to cope with stress, such as meditation, yoga, walking in the fresh air or communication with friends and relatives.
6.5. Refusal of smoking and abuse of alcohol:
Smoking and alcohol abuse negatively affect health and accelerate the aging process.
6.6. Regular medical examinations:
Regularly visit a doctor for preventive examinations and passing the necessary tests.
Chapter 7: side effects and contraindications
Although dietary supplements are usually safe, in some people they can cause side effects. The most common side effects include:
- Digestive disorders (nausea, vomiting, diarrhea, constipation)
- Allergic reactions (rash, itching, swelling)
- Headache
In rare cases, dietary supplements can cause more serious side effects.
Bades have contraindications that should be taken into account before the reception. These include:
- Individual intolerance to dietary supplements
- Pregnancy and breastfeeding
- Certain diseases (for example, kidney, liver, heart disease)
- Taking certain drugs
Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude the presence of contraindications and avoid undesirable side effects.
Chapter 8: A personalized approach to receiving dietary supplements
There is no universal set of dietary supplements, which suits all women after 40. The choice of dietary supplements should be individual and depend on the specific needs and health status of each woman.
8.1. Assessment of individual needs:
Before the reception of dietary supplements, it is necessary to evaluate your individual needs and determine what vitamins and minerals you need. This can be done using blood tests and consulting with a doctor.
8.2. Accounting of symptoms:
Pay attention to your symptoms and select dietary supplements that will help alleviate these symptoms. For example, if you are worried about the ebbs of heat, you can try dietary supplements with phytoestrogens.
8.3. Accounting for lifestyle and nutrition:
Your lifestyle and food also affect the choice of dietary supplements. For example, if you do not consume enough dairy products, you may need additional calcium.
8.4. Consultation with a doctor:
The best way to choose the right dietary supplement is to consult a doctor. The doctor will help you evaluate your individual needs, exclude the presence of contraindications and determine the optimal dosage.
Chapter 9: Research and evidence of the effectiveness of dietary supplements
The effectiveness of many dietary supplements is scientifically proven. However, it is important to remember that research results may differ, and not all dietary supplements are equally effective for all people.
9.1. Scientific research:
Look for dietary supplements whose effectiveness is confirmed by scientific research. Information about scientific research can be found in scientific journals and on specialized sites.
9.2. Clinical trials:
Pay attention to the dietary supplements that have passed clinical trials. Clinical trials are studies that are conducted in public to evaluate the effectiveness and safety of dietary supplements.
9.3. Meta analysis:
Met-analyzes are studies that combine the results of several scientific research. Met-analyzes allow you to get a more accurate assessment of dietary supplements.
9.4. FDA (Office for Sanitary Supervision of the quality of food and US medicines):
Pay attention to the dietary supplements that are approved by FDA. The approval of FDA means that dietary supplement has passed the safety and efficiency test.
9.5. Be critical:
Be critical to advertising statements and do not believe everything that is written on the Bad packaging. Trust only verified scientific information.
Chapter 10: Dietary Dans and Interaction with Medicines
Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.
10.1. Inform the doctor:
Be sure to inform your doctor about all the dietary supplements that you accept. This will help the doctor avoid unwanted drug interactions.
10.2. Study information about interaction:
Before you start taking Bad, study information about its interaction with medicines. This information can be found in the instructions for the use of dietary supplements or on specialized sites.
10.3. Be careful with dietary supplements that affect blood coagulation:
Bades that affect blood coagulation (for example, omega-3 fatty acids, vitamin E, garlic, ginger, ginkgo bilobe) can enhance the effect of anticoagulants (drugs that dilute blood).
10.4. Be careful with dietary supplements that affect blood sugar:
Bades that affect blood sugar (for example, chrome, cinnamon, ginseng) can enhance the effect of sugar -lowering drugs.
10.5. Be careful with dietary supplements that affect blood pressure:
Bades that affect blood pressure (for example, Q10 coenzyme, magnesium, potassium) can enhance the effect of antihypertensive drugs (drugs that reduce blood pressure).
Chapter 11: Bades and pregnancy/breastfeeding
Reception of dietary supplements during pregnancy and breastfeeding requires special caution.
11.1. Consultation with a doctor:
Before taking any dietary supplement during pregnancy and breastfeeding, it is necessary to consult a doctor.
11.2. Limit yourself to the necessary minimum:
During pregnancy and breastfeeding, it is recommended to take only those dietary supplements that are really necessary to maintain the health of the mother and the child.
11.3. Avoid high doses:
Avoid taking dietary supplements in high doses, as this can be dangerous for the child.
11.4. Be careful with plant dietary supplements:
Some plant dietary supplements can be dangerous for pregnant and lactating women.
11.5. Read the information on the packaging:
Carefully read the information on the Bad package and make sure that it is safe for pregnant and lactating women.
Chapter 12: Alternative approaches to maintaining women’s health after 40
In addition to taking dietary supplements, there are other alternative approaches to maintaining women’s health after 40:
12.1. Acupuncture:
Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Acupuncture can help alleviate the symptoms of preenopause and menopause, such as the ebbs of heat, night sweating and insomnia.
12.2. Yoga:
Yoga is a complex of physical exercises, breathing techniques and meditation. Yoga can help reduce stress, improve sleep and increase flexibility and strength.
12.3. Meditation:
Meditation is a practice that helps to calm the mind and focus on the present moment. Meditation can help reduce stress, improve sleep and increase concentration.
12.4. Aromatherapy:
Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils, such as lavender, chamomile and sage, can help alleviate the symptoms of prenopause and menopause.
12.5. Massage:
Massage can help relax muscles, reduce stress and improve blood circulation.
12.6. Traditional Chinese medicine:
Traditional Chinese medicine (TKM) is a complex of treatment methods that have been used in China for millennia. TCM can help alleviate the symptoms of preenopause and menopause, as well as improve the general health of health.
Chapter 13: myths and misconceptions about dietary supplements
There are many myths and misconceptions about dietary supplements. It is important to be informed and critical of the information you get.
13.1. Bades are medicines:
Bades are not medicines. They are not intended for the treatment of diseases. They are designed to maintain the health and replenish the deficiency of vitamins and minerals.
13.2. The dietary supplements are safe because they are natural:
Not all natural substances are safe. Some plant dietary supplements can be toxic.
13.3. More the better:
Reception of dietary supplements in high doses is not always useful. In some cases, high doses of vitamins and minerals can be harmful.
13.4. Bades can replace a healthy diet:
Bades cannot replace a healthy diet. They are only an addition to a healthy lifestyle.
13.5. All dietary supplements are equally effective:
Not all dietary supplements are equally effective. The effectiveness of dietary supplements depends on the quality of the ingredients, dosage and individual characteristics of the body.
Chapter 14: Legal aspects of dietary supplements
Bades are regulated by law, but not as strictly as medicines.
14.1. Security Requirements:
Bades must comply with safety requirements. They should not contain harmful substances.
14.2. Marking requirements:
On the package of Bada, information on the composition, dosage, method of application and contraindications should be indicated.
14.3. Manufacturer’s responsibility:
The manufacturer of Bada is responsible for the safety and quality of their products.
14.4. Quality control:
Quality control of dietary supplements is carried out by state bodies.
Chapter 15: The future of dietary supplements for women after 40
In the future, we can expect the development of more personalized and effective dietary supplements for women after 40.
15.1. Genomic research:
Genomic studies will determine individual needs for vitamins and minerals based on a genetic profile.
15.2. Nanotechnology:
Nanotechnology will create dietary supplements with improved digestibility and directed action.
15.3. Integrative approach:
An integrative approach will combine traditional and modern treatment methods to achieve the maximum effect.
15.4. Assortment expansion:
In the future, we can expect the appearance of new dietary supplements aimed at maintaining brain health, immune system and other important functions of the body.
15.5. Improving quality control:
In the future, the quality control of dietary supplements will be tightened, which will increase the safety and effectiveness of these products.
This expanded version provides a highly detailed exploration of the topic, ensuring a comprehensive and informative resource for women seeking guidance on dietary supplements after 40. Remember to consult with a healthcare professional before starting any new supplement regimen.