Necessary dietary supplements for women after 40 - Yes Global продукция

Necessary dietary supplements for women after 40: a detailed guide for maintaining health and activity

I. Hormonal changes and their impact on women’s health after 40 years

After 40 years, the female body undergoes significant hormonal changes associated with the approach of menopause. A decrease in estrogen and progesterone levels affects various aspects of health, including:

Menstrual cycle: The cycle becomes irregular, menstruation can be more abundant or scarce, and the interval between them increases.
Fertility: The ability to conception is reduced due to a decrease in the amount and quality of eggs.
Bone density: A decrease in estrogen increases the risk of osteoporosis, making the bones more fragile and subject to fractures.
Cardiovascular system: Estrogen has a protective effect on the cardiovascular system. With its decrease, the risk of developing cardiovascular diseases, such as atherosclerosis and hypertension, increases.
Cognitive functions: Some women experience problems with memory, concentration and attention due to hormonal changes.
Mood: Increased irritability, anxiety, depression and mood swings are frequent satellites of hormonal restructuring.
Dream: Insomnia, night sweets and other sleep disturbances worsen the quality of life.
Libido: A decrease in estrogen levels can lead to a decrease in sexual desire.
The condition of the skin, hair and nails: The skin becomes more dry and thin, wrinkles appear, the hair can be thin and falling out, and the nails become brittle.
Metabolism: A decrease in metabolism leads to weight gain, especially in the abdomen.
Venile system: Dry vagina, frequent urination and increased susceptibility to urinary tract infections are common problems.

These changes require a comprehensive approach to maintaining health, including balanced nutrition, regular physical exercises and, if necessary, taking biologically active additives (BAD).

II. The main groups of dietary supplements for women after 40: detailed review

The choice of dietary supplements for women after 40 should be based on individual needs and take into account the state of health, test results and the doctor’s recommendations. It is important to understand that dietary supplements are not medicines and cannot replace full treatment, but can help replenish the deficiency of nutrients and support the normal functioning of the body.

A. Calcium and vitamin D3: Support for bone health

The role of calcium: Calcium is the main building material of bones and teeth. It is also necessary for the normal functioning of muscles, nerves and cardiovascular system.
The role of vitamin D3: Vitamin D3 helps the body absorb calcium from food and maintains its level in the blood. It also plays an important role in the immune system and prevents the development of certain chronic diseases.
Necessity after 40 years: A decrease in estrogen level increases the risk of bone mass loss, which leads to osteoporosis. Sufficient consumption of calcium and vitamin D3 helps to slow down this process and reduce the risk of fractures.
Recommended dosage: The recommended daily dose of calcium for women after 40 years is 1000-1200 mg, and vitamin D3-600-800 IU (international units).
Sources: Calcium is contained in dairy products, green leafy vegetables, broccoli, tofu, enriched products (for example, soy milk with calcium). Vitamin D3 is produced in the skin under the influence of sunlight. It is also contained in oily fish (salmon, tuna, mackerel), egg yolk and enriched products.
Output forms: Calcium and vitamin D3 are available in various forms of release: tablets, capsules, chewing tablets, powders and liquids. The choice of form depends on individual preferences and ease of admission.
Important factors when choosing: Pay attention to the form of calcium. Calcium citrate is better absorbed, especially with low acidity of the stomach. It is also important to take into account the dosage and combination with other nutrients (for example, magnesium and vitamin K2), which contribute to the strengthening of bones.
Precautions: Excessive calcium consumption can lead to constipation, the formation of stones in the kidneys and other health problems. Consult a doctor to determine the optimal dosage for you. Vitamin D3 should also be taken under the supervision of a doctor, especially in the presence of kidney diseases or other chronic diseases.

B. Magnesium: Support for the nervous system, muscles and heart

The role of magnesium: Magnesium is involved in more than 300 biochemical reactions in the body, including regulation of the nervous system, muscle function, heart rhythm, blood sugar and blood pressure.
Necessity after 40 years: With age, the need for magnesium may increase. Magnesium deficiency can manifest itself in the form of muscle seizures, fatigue, insomnia, irritability, headaches and increasing blood pressure.
Recommended dosage: The recommended daily dose of magnesium for women after 40 years is 310-320 mg.
Sources: Magnesium is contained in green leafy vegetables, nuts, seeds, legumes, whole grain products and dark chocolate.
Output forms: Magnesium is available in various forms of release: tablets, capsules, powders and oils for external use.
Important factors when choosing: Various forms of magnesium have different bioavailability. Magnesium citrate, magnesium glycinate and magnesium tronate are well absorbed by the body. Magnesium oxide is absorbed worse and can cause stomach disorder.
Precautions: High doses of magnesium can cause diarrhea. Consult a doctor if you have kidney diseases or cardiovascular system before taking magnesium additives.

C. Omega-3 fatty acids: support of the heart, brain and vision

Omega-3 role: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), are necessary for the health of the heart, brain, vision and joints. They have anti -inflammatory properties and help reduce blood triglycerides.
Necessity after 40 years: A decrease in estrogen levels increases the risk of cardiovascular diseases. Omega-3 fatty acids help reduce this risk and maintain the normal functioning of the brain and vision.
Recommended dosage: The recommended daily dose of Omega-3 is 1-2 grams containing EPA and DHA.
Sources: The main sources of Omega-3 are fatty fish (salmon, tuna, mackerel, herring), linen seeds, chia seeds, walnuts and enriched products.
Output forms: Omega-3 is available in the form of capsules, liquid oils and enriched products.
Important factors when choosing: Pay attention to the content of EPA and DHA in the capsule. It is also important to choose products from reliable manufacturers that guarantee the purity and safety of the product.
Precautions: High doses of omega-3 can dilute blood. Consult a doctor if you take anticoagulants or plan an operation.

D. B vitamins B: Energy and Nervous System Support

The role of B vitamins B: Vitamins of group B (B1, B2, B3, B5, B6, B9, B12) play an important role in energy exchange, functioning of the nervous system, the formation of red blood cells and maintaining the health of the skin, hair and nails.
Necessity after 40 years: With age, the absorption of B vitamins can worsen. The deficiency of these vitamins can manifest itself in the form of fatigue, irritability, memory deterioration, skin problems and anemia.
Recommended dosage: Recommended daily doses of B vitamins vary depending on vitamin. Contact the recommendations on the packaging of the product or consult your doctor.
Sources: B vitamins are found in various foods, including meat, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables and nuts.
Output forms: B vitamins are available in the form of tablets, capsules, chewing tablets and injections.
Important factors when choosing: Choose group B vitamins that contain all the necessary vitamins in optimal dosages.
Precautions: B vitamins are usually well tolerated. High doses of vitamin B3 (niacin) can cause redness of the skin and itching.

E. Coenzym Q10 (COQ10): Support for heart and energy

COQ10 role: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It also protects cells from damage to free radicals and supports the health of the cardiovascular system.
Necessity after 40 years: The COQ10 level in the body decreases with age. COQ10 deficiency can lead to fatigue, a decrease in the energy level and a deterioration in the heart.
Recommended dosage: The recommended daily dose of COQ10 is 30-100 mg.
Sources: COQ10 is contained in small quantities in meat, fish, poultry, nuts and vegetable oils.
Output forms: COQ10 is available in the form of capsules and soft gelatin capsules.
Important factors when choosing: Choose the products containing the ubiquinol, the active form of the COQ10, which is better absorbed by the body.
Precautions: CoQ10 is usually well tolerated. In rare cases, side effects can occur, such as nausea, stomach disorder and headache.

F. Probiotics: Support for intestinal health and immunity

The role of probiotics: Probiotics are living microorganisms that benefit health, improving the balance of intestinal microflora. They support normal digestion, strengthen the immune system and help prevent the development of infections.
Necessity after 40 years: With age, the balance of the intestinal microflora can be disturbed, which can lead to digestive problems, a decrease in immunity and increased susceptibility to infections.
Recommended dosage: The recommended dosage of probiotics varies depending on the strain and the product. Contact the recommendations on the packaging of the product.
Sources: Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi.
Output forms: Probiotics are available in the form of capsules, tablets, powders and liquids.
Important factors when choosing: Choose products containing various probiotics strains that have a beneficial effect on the intestinal health. It is also important to choose products from reliable manufacturers that guarantee vitality of probiotics.
Precautions: Probiotics are usually well tolerated. In rare cases, side effects can occur, such as bloating and gases.

G. Plant dietary supplement to maintain hormonal balance and relieve symptoms of menopause

Red Clover: It contains isoflavons that have an estrogen -like effect and can help alleviate the symptoms of menopause, such as tides, night sweets and mood swings.
Soy: It also contains isoflavons and can have a similar effect as a red clover.
Black Kokhosh: It is used to alleviate the symptoms of menopause, such as tides, night sweets, irritability and sleep disturbance.
Dudnik Chinese (Dong Kuai): It is used in traditional Chinese medicine to maintain female health and relieve menstrual pain and symptoms of menopause.
Evening primrose oil: Contains gamma-linolenic acid (GLA), which can help relieve symptoms of PMS and menopause.
Flax-seed: Contains the Lignans who have an estrogen -like effect and can help reduce the risk of breast cancer.

It is important to note: Plant dietary supplements can interact with medicines. Consult a doctor before using them, especially if you take any medicine or have any diseases.

H. Other important dietary supplements:

Iron: It is necessary for the formation of red blood cells and the prevention of anemia. Women after 40 years, especially during menstruation, may need additional iron.
Zinc: Supports the immune system, skin and hair health.
Selenium: The antioxidant that protects the cells from damage and supports the function of the thyroid gland.
Vitamin C: Supports the immune system, participates in the synthesis of collagen and is an antioxidant.
Vitamin E: An antioxidant that protects cells from damage and supports skin health.

III. How to choose the right dietary supplement: key criteria and recommendations

The choice of dietary supplements is a responsible process that requires attention and awareness. To choose a high -quality and effective product, the following criteria should be taken into account:

Consultation with a doctor: Before you start taking any dietary supplements, consult your doctor. The doctor will be able to evaluate your health status, determine your individual needs and recommend suitable dietary supplements.
Product composition: Carefully study the composition of the product. Pay attention to the active ingredients, their dosage and the presence of additional components. Avoid products containing artificial dyes, flavors, preservatives and other harmful substances.
Output form: Choose the form of release, which is convenient for you and easily absorbed by the body. Some forms, such as liquid capsules or powders, can have higher bioavailability.
Manufacturer: Choose products from reliable manufacturers who have a good reputation and use high -quality raw materials. Pay attention to the availability of quality certificates and compliance with security standards.
Reviews: Read the reviews of other consumers about the product. This will help you get an idea of its effectiveness and possible side effects.
Dosage: Strictly observe the recommended dosage indicated on the packaging of the product. Do not exceed the dose without consulting a doctor.
Compatibility with other drugs: Make sure that dietary supplement does not interact with the medicines that you take. Consult a doctor or pharmacist to learn about possible interactions.
Individual reaction: Carefully follow your reaction to dietary supplements. If you have any side effects, stop taking the product and consult a doctor.
Pricing policy: High price is not always high. Compare prices for various products and choose the optimal ratio of price and quality.
Expiration date: Pay attention to the expiration date of the product. Do not use expired dietary supplements.
Storage conditions: Keep dietary supplement in accordance with the instructions on the package. It is usually recommended to store them in a cool, dry place protected from the light.

IV. Bad and lifestyle: an integrated approach to maintaining health

Reception of dietary supplements is only part of an integrated approach to maintaining health. To achieve the optimal result, it is also necessary to observe a healthy lifestyle that includes:

Balanced nutrition: Turn on in your diet a variety of foods rich in nutrients, such as fruits, vegetables, whole grain products, low -fat meat, fish, legumes, nuts and seeds.
Regular physical exercises: Do physical exercises for at least 150 minutes a week. Choose the types of activity that you like, such as walking, running, swimming, yoga or dancing.
Sufficient sleep: Try to sleep at least 7-8 hours a day. Observe sleep and wakefulness.
Stress management: Find the ways to cope with stress, such as meditation, yoga, walking in nature or communication with close people.
Refusal of bad habits: Refuse smoking and excessive alcohol consumption.
Regular medical examinations: Conduct medical examinations regularly to identify and prevent the development of diseases.

Compliance with a healthy lifestyle in combination with admission of dietary supplements will help you maintain health and activity after 40 years and enjoy a full life.

V. Possible risks and side effects of dietary supplements: what you need to know

Despite the fact that the dietary supplement is generally considered safe, it is important to know about possible risks and side effects:

Interaction with drugs: Some dietary supplements can interact with medicines that you take by enhancing or weakening their effect. This can lead to undesirable side effects.
Allergic reactions: Some dietary supplements can cause allergic reactions, especially if you are allergic to any ingredients.
Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, nausea, diarrhea or constipation.
Poor products: On the market there are many poor -quality dietary supplements that may contain harmful substances or not correspond to the declared composition.
Overdose: Exceeding the recommended dose of dietary supplements can lead to serious health consequences.
Unconfirmed effectiveness: The effectiveness of some dietary supplements has not been proved scientifically.
Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases and complicate their diagnosis.

To minimize the risks associated with the intake of dietary supplements, the following recommendations should be observed:

Consult a doctor: Always consult a doctor before taking any dietary supplement.
Choose quality products: Choose products from reliable manufacturers who have a good reputation and use high -quality raw materials.
Follow the recommended dosage: Strictly observe the recommended dosage indicated on the packaging of the product.
Follow your reaction: Carefully follow your reaction to dietary supplements. If you have any side effects, stop taking the product and consult a doctor.
Tell the doctor about all the dietary supplements that you accept: Tell the doctor about all the dietary supplements that you take so that he can evaluate possible interactions with medicines.

VI. Prospects for using dietary supplements to maintain women’s health after 40 years

The use of dietary supplements to maintain women’s health after 40 years has great prospects. Studies are continued to study the effectiveness and safety of various dietary supplements and their impact on the health of women during menopause and postmenopause. New products containing innovative ingredients and have improved properties are being developed. Personalized approaches to the selection of dietary supplements appear on the individual needs and genetic characteristics of each woman.

However, it is important to remember that dietary supplements are not a panacea from all diseases. They can be a useful addition to a healthy lifestyle, but cannot replace good nutrition, regular physical exercises and medical care.

VII. Final recommendations

Consult a doctor or a qualified medical specialist to get individual recommendations for admission of dietary supplements.
Do not self -medicate.
Choose quality products from reliable manufacturers.
Carefully study the composition of the product and follow the instructions for use.
Tell your doctor about all the dietary supplements that you accept.
Observe a healthy lifestyle.

Following these recommendations, you can use a dietary supplement to maintain your health and activity after 40 years and enjoy a full life.

VIII. Practical tips on the integration of dietary supplements into a daily diet

The integration of dietary supplements in the daily diet should be thoughtful and systematic. Here are a few practical tips that will help to make this process as effective and convenient as possible:

Create a schedule: Determine the reception time of each dietary supplement and include it in your daily routine. For example, take calcium and vitamin D3 in the morning during breakfast, and magnesium – in the evening before going to bed.
Use reminders: Install reminders on your phone or use applications that will help you not forget to take dietary supplements on time.
Prepare everything you need in advance: Hold the dietary supplement in a convenient place where you can easily get them. Prepare a glass of water or other liquid to drink tablets or capsules.
Combine a dietary supplement with food: Some dietary supplements are better absorbed if you take them with food. For example, fat -soluble vitamins (A, D, E, K) are better absorbed if they are taken with food containing fats.
Divide the reception of incompatible dietary supplements: Some dietary supplements can interact with each other and worsen assimilation. Divide the reception of these dietary supplements into different hours of the day. For example, do not take iron simultaneously with calcium, since calcium may prevent the absorption of iron.
Use containers for tablets: Buy a container for tablets with departments for each day of the week. This will help you organize a dietary supplement and not forget about them.
Travel with dietary supplements: If you are planning a trip, take the required number of dietary supplements with you. Make sure you have a sufficient number of tablets or capsules for all days of the trip.
Be consistent: Admission of dietary supplements should be regular and systematic. Do not miss techniques and try to adhere to the established schedule.
The Vedas Diary: Write down all the dietary supplements that you accept, their dosage and the reception time. Also note any changes in your state of health that may be associated with the use of dietary supplements. This will help you track the effectiveness of dietary supplements and identify possible side effects.
Adapt a dietary supplement to your lifestyle: If you have any special circumstances, such as working on a night shift or frequent moves, adapt the intake of dietary supplements to your lifestyle. Consult a doctor to find out how to do it correctly.

IX. Legal aspects and regulation of the market of DBD

It is important to understand that the BAD market is regulated by the legislation of each country. In Russia, for example, dietary supplements are subject to state registration and must comply with certain safety and quality requirements. However, unlike drugs, dietary supplements do not undergo clinical trials and are not intended for the treatment of diseases.

Before buying dietary supplements, make sure that the product is registered in the prescribed manner and has the necessary certificates. Also, pay attention to the information on the package, which should contain information about the composition, manufacturer, method of application and contraindications.

Be careful with advertising for dietary supplements, which promises wonderful healing and has no scientific justification. Remember that dietary supplement is not a medicine, but only an addition to the diet.

X. Alternative methods for maintaining women’s health after 40 years

In addition to dietary supplements, there are other alternative methods of maintaining women’s health after 40 years, which can be useful in combination with traditional medicine:

Acupuncture: It is used to alleviate the symptoms of menopause, such as tides, night sweets and sleep disturbances.
Massage: Helps relieve stress, improve blood circulation and reduce muscle tension.
Aromatherapy: The use of essential oils to improve mood, relieve stress and relieve symptoms of menopause.
Meditation and yoga: They help relieve stress, improve sleep and increase the level of energy.
Tai-chi and qigong: Ancient Chinese practices that combine physical exercises, breathing techniques and meditation.
Homeopathy: The treatment method based on the use of highly diluted substances to stimulate the body’s natural defenses.
Naturopathy: The treatment system based on the use of natural remedies, such as herbs, diet and physical exercises.

Before using any alternative methods of treatment, consult a doctor to make sure that they are safe and do not interact with the medicines that you take.

Leave a Reply Cancel reply