Top dietary supplements for energy and vital tone in women

Top dietary supplements for energy and vital tone in women

1. Iron (Ferrum): the foundation of energy and the fight against fatigue

Iron plays a key role in the transportation of oxygen throughout the body, being an integral part of hemoglobin in red blood cells. Iron deficiency, or iron deficiency anemia, is one of the most common causes of fatigue, weakness, dizziness and worsening concentration, especially in women of reproductive age due to menstrual blood loss, pregnancy and lactation.

1.1. The importance of iron for women’s health:

• Energy and endurance: Iron is necessary for the production of energy at the cellular level. Its deficiency leads to a decrease in physical and mental performance.
• Cognitive functions: A sufficient amount of iron is necessary to maintain optimal brain function, including memory, concentration and learning.
• Immune system: Iron plays a role in the functioning of immune cells, helping to protect the body from infections.
• Health of the skin, hair and nails: Iron deficiency can manifest itself in the form of pallor of the skin, fragility of hair and nails, as well as hair loss.
• Reproductive health: Iron is necessary for the normal development of the fetus during pregnancy.

1.2. Signs of iron deficiency:

• Fatigue and weakness
• Dizziness and headaches
• Shortness of breath during physical exertion
• Pallor of the skin and mucous membranes
• Cold arms and legs
• Charp heartbeat
• Fragility of nails and hair loss
• Restless legs syndrome
• Craving for unusual things (for example, ice, clay)

1.3. Iron forms in dietary supplements:

• Iron sulfate: The most common and affordable form, but can cause side effects, such as constipation and disorder of the stomach.
• Fumarat iron: It is better absorbed than sulfate, and causes less side effects.
• Iron gluconate: It is easily absorbed and well tolerated, suitable for people with a sensitive stomach.
• HELENT INTER (iron bislycinate): It has a high bioavailability and minimal risk of side effects. It is considered one of the best forms of iron for reception in the form of additives.
• Liposomal iron: Iron, enclosed in liposomes (microscopic bubbles), which provides its maximum absorption and protection against gastric juice.

1.4. Iron dosage:

The recommended daily dose of iron for women is 18 mg. During pregnancy, this need increases to 27 mg. In the presence of iron deficiency, the doctor may prescribe a higher dose. It is important to remember that an excess of iron is also harmful to the body.

1.5. How to improve iron absorption:

• Take iron on an empty stomach: It is best to take iron an hour before or two hours after eating.
• Take iron with vitamin C: Vitamin C improves iron absorption.
• Avoid simultaneous reception with calcium, caffeine and tannins: These substances can prevent iron absorption.
• Use products rich in iron: Turn red meat, poultry, fish, legumes, spinach and dried fruits in your diet.

1.6. Iron dietary supplements deserving:

• Solgar Gentle Iron: Contains chelat iron (bislycinate), is well tolerated and provides high bioavailability.
• Now Foods Iron Bisglycinate: Another excellent option for chelat iron, affordable in price.
• Garden of Life Vitamin Code Iron: A whole -piece iron supplement containing vitamin C and other nutrients to improve absorption.
• Nature’s Bounty Iron: It contains iron sulfate, more affordable in price, but can cause side effects.
• Liposovit Iron: Liposomal iron for maximum assimilation and minimal risk of side effects.

2. Vitamin D: solar vitamin for energy and mood

Vitamin D, also known as “solar vitamin”, plays an important role in maintaining the health of bones, the immune system and general well -being. It is synthesized in the skin under the influence of sunlight, but many people experience its deficiency, especially in the winter months or with insufficient stay in the sun.

2.1. The importance of vitamin D for women’s health:

• Bone health: Vitamin D is necessary for the absorption of calcium and maintaining bone strength, which is especially important for women during menopause, when the risk of osteoporosis increases.
• Immune system: Vitamin D plays a role in the functioning of immune cells, helping to protect the body from infections and inflammation.
• Mood and energy: Vitamin D deficiency can lead to fatigue, depression and a decrease in mood.
• Reproductive health: Vitamin D plays a role in regulating the menstrual cycle and fertility.
• Prevention of chronic diseases: Studies show that vitamin D can reduce the risk of developing certain chronic diseases such as cancer, diabetes and cardiovascular diseases.

2.2. Signs of vitamin D deficiency:

• Fatigue and weakness
• Bone pain and muscles
• Depression and bad mood
• Frequent infections
• Hair loss
• Poor wound healing

2.3. Vitamin D forms in dietary supplements:

• Vitamin D2 (ergocalciferol): It is synthesized from plant sources and is less effective than vitamin D3.
• Vitamin D3 (cholecalciferol): It is synthesized in the skin under the influence of sunlight and is considered a more effective form of vitamin D.

2.4. Vitamin D dosage:

The recommended daily dose of vitamin D for adults is 600 IU (international units). People with vitamin D deficiency can prescribe a higher dose. The upper permissible limit of vitamin D consumption is 4000 IU per day.

2.5. How to improve the assimilation of vitamin D:

• Take vitamin D with fats: Vitamin D is a fat -soluble vitamin, so it is better to take it with food containing fats.
• Take vitamin D with vitamin K2: Vitamin K2 helps to direct calcium in the bone, which can improve vitamin D.
• Be regular in the sun: Try to spend at least 15-20 minutes a day in the sun, especially in the summer months.

2.6. Vitamin D dietary supplements deserving:

• Now Foods Vitamin D-3: Contains cholegalciferol (vitamin D3), available in various dosages.
• Sports Research Vitamin D3 with Coconut Oil: Contains vitamin D3 dissolved in coconut oil to improve absorption.
• Garden of Life Vitamin Code Raw D3: The whole -piece additive of vitamin D3, containing probiotics and enzymes to improve digestion.
• Nordic Naturals Vitamin D3 Gummies: Chewing sweets with vitamin D3, suitable for people who are difficult to swallow pills.
• Thorne Research Vitamin D/K2: The combination of vitamins D3 and K2 for optimal bone health.

3. Magnesi (Magnesium): Mineral for energy, sleep and relaxation

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It is necessary for the production of energy, the functioning of the nervous system, maintaining the health of bones and muscles, as well as the regulation of blood sugar and blood pressure.

3.1. The importance of magnesium for women’s health:

• Energy and endurance: Magnesium is involved in the production of ATP (adenosine triphosphate), the main source of energy for cells.
• Nervous system health: Magnesium helps regulate the nervous system, reducing the level of stress and anxiety, improving sleep and maintaining a good mood.
• Muscle health: Magnesium is necessary to relax muscles and prevent muscle seizures.
• Bone health: Magnesium helps to absorb calcium and supports bone strength.
• Blood sugar regulation: Magnesium helps regulate blood sugar and reduces the risk of type 2 diabetes.
• PMS (premenstrual syndrome): Magnesium can relieve PMS symptoms, such as bloating, irritability and headaches.

3.2. Signs of magnesium deficiency:

• Fatigue and weakness
• Muscle cramps and spasms
• Insomnia
• Irritability and anxiety
• Headaches
• Charp heartbeat
• Constipation

3.3. Forms of magnesium in dietary supplements:

• Magnesium oxide: The cheapest form of magnesium, but has low bioavailability and can cause stomach disorder.
• Magnesium citrate: It is well absorbed and has a mild laxative effect.
• Magnesium glycinate: It is easily absorbed and well tolerated, does not cause stomach disorders. It is considered one of the best forms of magnesium for reception in the form of additives.
• Magnesium tronate: It penetrates the brain well and can improve cognitive functions.
• Taurat Magnesium: It has a cardioprotective effect and can improve heart health.

3.4. Magnesium dosage:

The recommended daily dose of magnesium for women is 310-320 mg.

3.5. How to improve the assimilation of magnesium:

• Take magnesium with food: This can help improve its absorption and reduce the risk of stomach disorders.
• Divide the dose into several techniques: This can help improve absorption and reduce the risk of side effects.
• Avoid simultaneous reception with calcium and zinc: These minerals can compete for assimilation.
• Use products rich in magnesium: Include dark green leafy vegetables, nuts, seeds, legumes and whole grain products in your diet.

3.6. Magnesium dietary supplements deserving:

• Natural Vitality Calm: Contains magnesium citrate, helps to relax and improve sleep.
• Doctor’s Best High Absorption Magnesium: Contains magnesium glycinate, is easily absorbed and well tolerated.
• Life Extension Neuro-Mag Magnesium L-Threonate: Contains a magnate of magnesium, improves cognitive functions.
• Now Foods Magnesium Citrate: Available option for magnesium citrate.
• Pure Encapsulations Magnesium Glycinate: Magnesium glycinate is well tolerated, even at high doses.

4. B vitamins B (b vitamins): complex for energy and nervous system

B vitamins are a group of eight water -soluble vitamins that play an important role in the metabolism of energy, the functioning of the nervous system and the formation of red blood cells.

4.1. The importance of group B vitamins for women’s health:

• Energy and endurance: B vitamins are necessary for converting food into energy.
• Nervous system health: B vitamins help maintain the health of the nervous system, improving mood, reducing stress and anxiety.
• Health of the skin, hair and nails: B vitamins play a role in maintaining the health of the skin, hair and nails.
• Reproductive health: Folic acid (vitamin B9) is necessary for the normal development of the fetus during pregnancy.
• Brain function: B12 vitamins, especially B12, play an important role in maintaining cognitive functions.

4.2. Types of B vitamins B:

• B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system.
• B2 (riboflavin): It is necessary for the metabolism of energy and maintaining the health of the skin and eyes.
• B3 (Niacin): It is necessary for the metabolism of energy and maintaining the health of the skin and nervous system.
• B5 (pantotenic acid): It is necessary for the metabolism of energy and production of hormones.
• B6 (Pyridoxin): It is necessary for the metabolism of amino acids and the functioning of the nervous system.
• B7 (Biotin): It is necessary for the metabolism of fats and carbohydrates and maintaining the health of the skin, hair and nails.
• B9 (folic acid): It is necessary for the growth and development of cells, especially important during pregnancy.
• B12 (Cobalaamin): It is necessary for the formation of red blood cells and the functioning of the nervous system.

4.3. Signs of deficiency of B vitamins B:

• Fatigue and weakness
• Irritability and anxiety
• Headaches
• Numbness and tingling in the limbs
• Anemia
• Skin and hair problems

4.4. Forms of group B vitamins in dietary supplements:

• Active forms: Methylated forms of vitamins, such as methylphulatory and methylcobalamin, are better absorbed and used by the body.
• Inactive forms: Synthetic forms of vitamins, such as folic acid and cyanocobalamin, require transformation into active forms in the body.

4.5. Dosage of B vitamins B:

Recommended daily doses of B vitamins vary depending on a specific vitamin. It is best to take a complex of B vitamins, which contains all eight vitamins in optimal dosages.

4.6. How to improve the assimilation of group B vitamins:

• Take group B vitamins with food: This can help improve their assimilation.
• Take active forms of vitamins: This can be especially useful for people with problems with the absorption of vitamins.
• Avoid drinking alcohol: Alcohol may prevent the assimilation of vitamins of group B.

4.7. Bad Vitamins of Group B who deserve attention:

• Thorne Research Basic B Complex: Contains active forms of group B vitamins in optimal dosages.
• Garden of Life Vitamin Code Raw B Complex: A whole -piece additive of B vitamins containing probiotics and enzymes to improve digestion.
• Nature Made Vitamin B12: Contains cyanocobalamin (vitamin B12), affordable in price.
• Jarrow Formulas Methyl B-12: Contains methylcobalamin (vitamin B12), an active form of vitamin B12.
• MegaFood B Complex: The whole -food complex of vitamins of group B.

5. Coenzym Q10 (COQ10): Antioxidant for Energy and Health of the Heart

Coenzym Q10 (COQ10) is a powerful antioxidant that plays an important role in the production of energy at the cellular level. It is also necessary to maintain the health of the heart, brain and nervous system.

5.1. The importance of COQ10 for women’s health:

• Energy and endurance: CoQ10 helps to transform food into energy.
• Heart of heart: COQ10 protects the heart from damage and improves its function.
• Brain health: COQ10 protects the brain from oxidative stress and improves cognitive functions.
• Fertility: COQ10 can improve the quality of eggs and sperm, increasing fertility.
• Style protection: COQ10 protects cells from damage caused by free radicals, slowing down the aging process.

5.2. Signs of COQ10 deficiency:

• Fatigue and weakness
• Muscle pain
• Heart problems
• Reducing cognitive functions

5.3. Forme CoQ10 in BADach:

• Ubihinon: The cheaper and common form COQ10.
• Ubihinol: The active form of COQ10, which is better absorbed by the body, especially in people over 40 years old.

5.4. Dosage COQ10:

The recommended daily dose of COQ10 is 100-200 mg. People with heart problems or other diseases can prescribe a higher dose.

5.5. How to improve the assimilation COQ10:

• Take COQ10 with fats: COQ10 is a fat -soluble substance, so it is better to take it with food containing fats.
• Take Kilikhinol: Kilikhinol is better absorbed than Kilikhinon, especially in people over 40 years old.
• Take COQ10 with piperin: Piperin contained in black pepper can improve the assimilation of COQ10.

5.6. COQ10 dietary supplements deserving:

• Doctor’s Best High Absorption CoQ10: Contains Kilikhinon, is well absorbed thanks to Bioperine technology (piperin).
• Take Chief Biquinol: Contains the killer, the active form COQ10.
• Qunol Ultra CoQ10: Contains a killer dissolved in water and oil to improve absorption.
• Now Foods CoQ10: Contains Kilikhinon, affordable in price.
• Life Extension Super Ubiquinol CoQ10 with Enhanced Mitochondrial Support: Contains Kilikhinol and additional ingredients to support mitochondrial function.

6. Adaptogenes: herbs to combat stress and fatigue

Adaptogens are a group of herbs and plants that help the body adapt to stress, increase resistance to disease and improve overall well -being.

6.1. The importance of adaptogens for women’s health:

• Reducing stress and anxiety: Adaptogens help regulate the level of cortisol (stress hormone) and reduce anxiety.
• Improving energy and endurance: Adaptogens help improve physical and mental performance.
• Improvement: Some adaptogens, such as Ashvaganda, can help improve sleep.
• Strengthening the immune system: Adaptogens help strengthen the immune system and increase resistance to disease.
• Hormonal balance regulation: Some adaptogens, such as Shatavari, can help regulate the hormonal balance in women.

6.2. The most popular adaptogens:

• Ashwaganda (Ashwagandha): Helps reduce stress and anxiety, improve sleep and increase energy.
• Rhodiola pink (Rhodiola rosea): Helps to increase physical and mental performance, reduce fatigue and improve mood.
• Ginseng (ginseng): Helps to increase energy, improve cognitive functions and strengthen the immune system.
• Eleuthero (Eleuthero): It helps to increase endurance, reduce fatigue and strengthen the immune system.
• Shatavari (Shatavari): Supports the reproductive health of women, regulates hormonal balance and improves lactation.
• Holy Basil (Holy Basil): It helps to reduce stress and anxiety, improve mood and strengthen the immune system.

6.3. Adaptogenic Dosage:

The dosage of adaptogens varies depending on the specific grass. It is important to follow the instructions on the packaging or consult a doctor.

6.4. How to improve adaptogens absorption:

• Take adaptogens regularly: To achieve the maximum effect of adaptogens, it is necessary to take regularly for several weeks or months.
• Take adaptogens with food: This can help improve their assimilation.
• Choose quality additives: Make sure the additive contains a standardized adaptogen extract.

6.5. Bades with adaptogens deserving:

• Gaia Herbs Ashwagandha Root: Contains organic Ashvaganda root extract.
• Now Foods Rhodiola: Contains the standardized rhodiola pink extract.
• Nature’s Way Ginseng: Contains ginseng extract.
• Planetary Herbals Eleuthero: Contains Eleutherococcus extract.
• Banyan Botanicals Shatavari: Contains organic podium Shatavari.
• Organic India Holy Basil: Contains the organic extract of the holy basil.

7. Probiotics: For the health of the intestines and immunity

Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. They help maintain a healthy balance of bacteria in the intestines, which is important for digestion, immunity and overall well -being.

7.1. The importance of probiotics for women’s health:

• Improving digestion: Probiotics help to digest food, absorb nutrients and prevent constipation, bloating and other digestive problems.
• Strengthening the immune system: Most of the immune system is in the intestines. Probiotics help strengthen the immune system, increasing resistance to infections.
• Maintaining the health of the vagina: Probiotics help maintain a healthy balance of bacteria in the vagina, preventing vaginal infections, such as bacterial vaginosis and thrush.
• Improving mood: Studies show that probiotics can affect mood and reduce the level of anxiety and depression.
• Skin health: Probiotics can help improve skin health, reducing inflammation and acne.

7.2. The most useful types of probiotics:

• Lactobacillus: It is widely used to improve digestion and strengthen the immune system.
• Bifidobacterium: Helps to improve digestion and strengthen the immune system.
• Saccharomyces boulardii: Helps prevent and treat diarrhea caused by antibiotics.

7.3. Dosage Probiotic:

The dosage of probiotics is expressed in a of the (colony -forming units). The recommended dosage of probiotics for adults is from 1 to 10 billion CFO per day.

7.4. How to improve probiotics efficiency:

• Take probiotics on an empty stomach or with food: Studies show that probiotics can be more effective if they are taken on an empty stomach or with food.
• Take probiotics regularly: To achieve the maximum effect of probiotics, it is necessary to take regularly.
• Use products rich in prebiotics: Prebiotics are food for probiotics. The use of products rich in prebiotics, such as onions, garlic, bananas and asparagus, can help improve the effectiveness of probiotics.

7.5. Probiotics dietary supplements deserving:

• Renew Life Ultimate Flora Probiotic: Contains 50 billion and 12 different probiotics strains.
• Culturelle Digestive Health Probiotic: Contains 10 billion Lactobacillus Rhamnosus GG.
• Jarrow Formulas Jarro-Dophilus EPS: Contains 5 billion Co. and 8 different strains of probiotics.
• Garden of Life Dr. Formulated Probiotics Once Daily Women’s: Contains 50 billion Co. and 16 different strains of probiotics specially designed for women.
• Align Probiotic Supplement: Contains Bifidobacterium infantis 35624.

8. Omega-3 fatty acids (Omega-3 Fatty Acids): For the health of the brain, heart and skin

Omega -3 fatty acids is a group of polyunsaturated fatty acids that are important for the health of the brain, heart and skin. The main omega-3 fatty acids are EPA (eicosapentaenic acid) and DHA (non-posagexaic acid).

8.1. The importance of omega-3 fatty acids for women’s health:

• Heart of heart: Omega-3 fatty acids help reduce the level of triglycerides, blood pressure and the risk of developing cardiovascular diseases.
• Brain health: Omega-3 fatty acids are important for the development and functioning of the brain, improve memory, concentration and mood.
• Skin health: Omega-3 fatty acids help reduce skin inflammation and dryness, improving its elasticity and appearance.
• PMS (premenstrual syndrome): Omega-3 fatty acids can relieve PMS symptoms, such as irritability, bloating and chest soreness.
• Pregnancy and lactation: Omega-3 fatty acids are important for the development of the brain and eye of the fetus during pregnancy and for maintaining the health of the mother during lactation.

8.2. Sources of omega-3 fatty acids:

• Fat fish: Salmon, tuna, sardines, herring and mackerel are excellent sources of EPA and DHA.
• Vegetable oils: Flue oil, chia-butter and hemp oil contain ALA (alpha-linolenic acid), which the body can transform into EPA and DHA, but this process is not always effective.
• Nuts and seeds: Walnuts, chia seeds and flax seeds contain Ala.

8.3. Omega-3 dosage of fatty acids:

The recommended daily dose of Omega-3 fatty acids is from 250 to 500 mg EPA and DHA. People with heart problems or other diseases can prescribe a higher dose.

8.4. How to improve the assimilation of omega-3 fatty acids:

• Take omega-3 fatty acids with food: This can help improve their assimilation.
• Choose quality additives: Make sure that the additive contains a sufficient amount of EPA and DHA and does not contain mercury and other pollutants.
• Keep Omega-3 additives in the refrigerator: This will help prevent their oxidation.

8.5. Bades with omega-3 fatty acids deserving:

• Nordic Naturals Ultimate Omega: Contains a high concentration of EPA and DHA of fish oil.
• Carlson Labs The Very Finest Fish Oil: Contains fish oil with a pleasant lemon taste.
• Now Foods Ultra Omega-3: Contains concentrated fish oil.
• Sports Research Omega-3 Fish Oil: Contains fish oil with oxidation protection technology.
• Vegan Omega-3 Supplements: There are vegan sources of Omega-3 from algae, such as products from Deva Vegan and Ovega-3.

9. Vitamin C (Vitamin C): Antioxidant for immunity and energy

Vitamin C, or ascorbic acid, is a powerful antioxidant that plays an important role in maintaining the immune system, the synthesis of collagen and the assimilation of iron.

9.1. The importance of vitamin C for women’s health:

• Immune system: Vitamin C helps strengthen the immune system, protecting the body from infections and diseases.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which is important for the health of the skin, bones, cartilage and blood vessels.
• Iron assimilation: Vitamin C helps to absorb iron from plant sources.
• Antioxidant Protection: Vitamin C protects the cells from damage caused by free radicals.
• Wound healing: Vitamin C helps to accelerate wound healing.

9.2. Signs of vitamin C deficiency:

• Weakness and fatigue
• Frequent infections
• Slow wound healing
• Bleeding gums
• Dry skin
• Light bruises

9.3. Forms of vitamin C in dietary supplements:

• Ascorbic acid: The most common and affordable form of vitamin C.
• Sodium Ascorbat: Less acidic form of vitamin C, which is better tolerated by people with a sensitive stomach.
• Calcium ascorbat: The form of vitamin C containing calcium.
• Liposomal vitamin C: Vitamin C, enclosed in liposomes (microscopic bubbles), which provides its maximum absorption and protection against gastric juice.

9.4. Vitamin C dosage:

The recommended daily dose of vitamin C for women is 75 mg. Smokers and people experiencing stress may require a higher dose. The upper permissible limit of vitamin C consumption is 2000 mg per day.

9.5. How to improve the assimilation of vitamin C:

• Take vitamin C with food: This can help improve his assimilation.
• Take vitamin C with bioflavonoids: Bioflavonoids contained in fruits and vegetables improve the absorption of vitamin C.
• Divide the dose into several techniques: This can help improve absorption and reduce the risk of side effects.

9.6. Vitamin C dietary supplements deserving:

• Now Foods Vitamin C-1000: Contains ascorbic acid in high dosage.
• NutriBiotic Ascorbic Acid: Contains pure ascorbic acid.
• Garden of Life Vitamin Code Raw Vitamin C: The whole -food additive of vitamin C containing probiotics and enzymes to improve digestion.
• Lypo-Spheric Vitamin C: Liposomal vitamin C for maximum assimilation.
• Emergen-c: The popular additive of vitamin C in the form of hissing tablets, also containing electrolytes and other vitamins.

10. Iodine: for the health of the thyroid gland and energy

Iodine is an important trace element that is necessary for the health of the thyroid gland, which regulates metabolism, energy and overall development.

10.1. The importance of iodine for women’s health:

• Thyroid health: Iodine is necessary for the production of thyroid hormones that regulate metabolism, energy, growth and development.
• Reproductive health: Iodine is important for the reproductive health of women and for the normal development of the fetus during pregnancy.
• Cognitive functions: Iodine is important for cognitive functions, such as memory, concentration and learning.
• Energy: Iodine helps to maintain a normal level of energy.

10.2. Signs of iodine deficiency:

• Fatigue and weakness
• Increased thyroid gland (goiter)
• Weight gain
• Dry skin and hair
• Constipation
• Reducing cognitive functions
• Problems with reproductive health

10.3. Sources of iodine:

• Iodized salt: The most common source of iodine.
• Seaweed: Laminaria, Comb and Vakama are excellent sources of iodine.
• Fish and seafood: Cod, tuna and shrimp contain iodine.
• Dairy products: Milk, cheese and yogurt contain iodine.

10.4. Iodine dosage:

Recommended daily iodine dose for