Effective dietary supplements for women after 50

Effective dietary supplements for women after 50: navigation in the world of health and well -being

The age of 50 years is an important line in the life of a woman, which is accompanied by significant hormonal and physiological changes. Menopausa, a decrease in the level of estrogen and progesterone, as well as age -related changes in the metabolism and the functioning of organs and systems require special attention to health and well -being. During this period, many women turn to biologically active additives (dietary supplements) as a way of maintaining health, improving well -being and compensation for deficiency of necessary substances. However, it is important to understand that dietary supplements are not medicines, but additives to the diet, and their effectiveness can vary depending on the individual characteristics of the body, lifestyle and concomitant diseases.

This article is a detailed guide on the most effective dietary supplements for women after 50 years, based on scientific research, recommendations of doctors and user reviews. We will consider various categories of dietary supplements, their action, potential advantages and risks, and also give recommendations for choice and application.

I. Hormonal support and relief symptoms of menopause

A decrease in estrogen levels during menopause leads to a number of unpleasant symptoms, such as tides, night sweating, dryness of the vagina, sleep disturbances, mood swings, decreased libido and an increase in the risk of osteoporosis and cardiovascular diseases. Bades aimed at hormonal support can help alleviate these symptoms and improve the quality of life.

A. Fitoestrogens:

Phytoestrogens are natural compounds contained in plants that have weak estrogenic activity. They can contact estrogen receptors in the body and have a mild estrogenic effect, compensating for the deficiency of their own hormones.

• Soy isoflavons: Isoflavons, such as genistaine, Dazzein and glycitein, are the most studied phytoestrogens. They are found in soybeans and products based on them. Studies show that soybean isoflavons can reduce the frequency and intensity of the bonds, improve sleep, reduce cholesterol and increase bone density. The dosage of soy isoflavones is usually 50-100 mg per day.
  • The mechanism of action: Isoflavons are associated with estrogens, especially with beta receptors that prevail in bones, cardiovascular system and brain.
  • Side effects: In rare cases, gastrointestinal disorders, allergic reactions or interaction with some drugs can occur.
  • Contraindications: Individual soybean intolerance, estrogen-dependent tumors, thromboembolic diseases.
• Red Clover: Red clover contains isoflavons similar to soy isoflavones. It can also help reduce tides, night sweating and improve the condition of the skin. The dosage of red clover extract is usually 40-80 mg per day.
  • Advantages: In addition to alleviating the symptoms of menopause, the red clover can have antioxidant and anti -inflammatory properties.
  • Restrictions: Caution must be observed while taking anticoagulants.
• Flax-seed: Flaxseed contains the Lignans, which also have phytoestroogenic activity. In addition, flaxseed is a good source of fiber and omega-3 fatty acids. The dosage of flaxseed is usually 1-2 tablespoons per day.
  • Benefit: Flaxseed can improve digestion, reduce cholesterol and support the health of the cardiovascular system.
  • Peculiarities: Flaxseed should be consumed in a hammer for better absorption.

B. Plant extracts:

Some plant extracts have properties that can help alleviate the symptoms of menopause, without exerting direct estrogen.

• Tsimycifuga (Clopogon is cystic): Tsimicifuga is a plant that is traditionally used to alleviate the symptoms of menopause. It is believed that it acts on neurotransmitters in the brain, adjusting thermoregulation and mood. Studies show that cimicifug can reduce the frequency and intensity of the tides, improve sleep and reduce anxiety. The dosage of cimicifuga extract is usually 40-80 mg per day.
  • Important: Tsimicifug can affect the liver, therefore, before use, it is necessary to consult a doctor, especially in the presence of liver diseases.
  • Cautions: It is not recommended to use cimitsifuga for a long time without consulting a doctor.
• Diagil medicinal (Dong quai): Diagil medicinal is a plant that is widely used in traditional Chinese medicine to treat female diseases. It is believed that it has a tonic, anti -inflammatory and antispasmodic effect. Some studies show that Diaghil medicinal can help alleviate the ebb and night sweating, but additional studies are needed to confirm its effectiveness. The dosage of the Diaghil of the drug is usually 1-3 g per day.
  • Attention: Diagil drugs can increase the sensitivity of the skin to sunlight, so a long stay in the sun should be avoided during administration.
  • Contraindications: Pregnancy, breastfeeding, blood coagulation disorders.
• Holy Vitex (agnus Castus): The sacred vitex is a plant that is traditionally used to treat menstrual cycle disorders. It is believed that it acts on the pituitary gland, regulating the production of hormones, such as prolactin. The sacred vitex can help reduce mood swings and irritability associated with menopause. The dosage of the Holy Vitex extract is usually 20-40 mg per day.
  • Recommendations: The sacred vitex should be taken in the morning on an empty stomach.
  • Side effects: In rare cases, headaches, nausea or skin rashes may occur.

C. Other dietary supplements to alleviate the symptoms of menopause:

• Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Melatonin intake can help improve sleep and reduce night sweating. The dosage of melatonin is usually 1-3 mg before bedtime.
  • Safety: Melatonin is considered relatively safe, but in rare cases, headaches, dizziness or drowsiness can occur.
  • Interactions: Melatonin can interact with some drugs such as antidepressants and anticoagulants.
• 5-HTP (5-hydroxyryptophan): A 5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, who plays a role in the regulation of mood, sleep and appetite. Reception of 5-HTP can help improve mood and reduce anxiety. The dosage of 5-HTP is usually 50-100 mg per day.
  • Warning: 5-HTP can interact with some antidepressants, so before use it is necessary to consult a doctor.
  • Side effects: In rare cases, nausea, diarrhea or headaches may occur.

II. Bone support and prevention of osteoporosis

A decrease in estrogen levels during menopause increases the risk of osteoporosis – a disease characterized by a decrease in bone density and increased fragility of bones. Bades aimed at supporting bone tissue can help strengthen the bones and reduce the risk of fractures.

A. Calcium:

Calcium is the main mineral necessary for the formation and maintenance of bone tissue. The recommended daily dose of calcium for women after 50 years is 1200 mg. It is important to note that calcium is better absorbed in combination with vitamin D.

• Calcium forms: There are various forms of calcium, such as calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed than calcium carbonate, especially with reduced acidity of the stomach.
• Side effects: When taking high doses of calcium, constipation, bloating or the formation of kidney stones can occur.
• Calcium sources: In addition to dietary supplements, calcium is contained in dairy products, green leafy vegetables, fish and enriched foods.

B. Vitamin D:

Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays a role in the regulation of the immune system and muscle functioning. The recommended daily dose of vitamin D for women after 50 years is 600-800 IU (international units).

• Vitamin D forms: There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective than vitamin D2.
• Sources of vitamin D: In addition to dietary supplements, vitamin D is produced in the skin under the influence of sunlight. It is also contained in oily fish, egg yolks and enriched foods.
• Vitamin D deficiency: Vitamin D deficiency is common, especially in the winter time of the year and in people who are few in the sun. Symptoms of vitamin D deficiency may include fatigue, muscle weakness and bone pain.

C. Vitamin K2:

Vitamin K2 plays an important role in the regulation of calcium metabolism and directs calcium into the bone, preventing it in soft tissues, such as arteries. The dosage of vitamin K2 is usually 45-90 μg per day.

• Forms of vitamin K2: There are various forms of vitamin K2, such as MK-4 and MK-7. MK-7 has a longer half-life and, therefore, more effective.
• Sources of vitamin K2: Vitamin K2 is contained in fermented products, such as NATTO, as well as in the liver and egg yolks.
• Advantages: Vitamin K2 can improve bone density, reduce the risk of cardiovascular diseases and improve tooth health.

D. Magnesium:

Magnesium is necessary for the formation of bone tissue and regulation of calcium levels in the body. Magnesium deficiency can increase the risk of osteoporosis. The recommended daily dose of magnesium for women after 50 years is 320 mg.

• Forms of magnesium: There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium citrate and magnesium glycinate are better absorbed than magnesium oxide.
• Sources of magnesium: In addition to dietary supplements, magnesium is found in green leafy vegetables, nuts, seeds and whole grains.
• Side effects: When taking high doses of magnesium, diarrhea or gastrointestinal disorders can occur.

E. Bor:

Bor is a trace element that can improve the absorption of calcium and vitamin D, as well as increase the level of estrogen in the body. The boron dosage is usually 3-6 mg per day.

• Advantages: Bor can improve bone density, reduce inflammation and improve cognitive functions.
• Sources of BORR: Bor is found in fruits, vegetables and nuts.
• Restrictions: Caution must be observed while taking anticoagulants.

III. Support for the cardiovascular system

A decrease in estrogen levels during menopause increases the risk of developing cardiovascular diseases. Bades aimed at supporting the cardiovascular system can help reduce cholesterol, improve blood pressure and support the health of the heart and blood vessels.

A. Omega-3 fatty acids:

Omega-3 fatty acids, such as EPA (eicosapendaic acid) and DHA (non-zahyxaenic acid), have anti-inflammatory properties, reduce blood triglycerides and improve the function of endothelium (inner vascular membrane). The recommended daily dose of omega-3 fatty acids is 1-2 g.

• Omega-3 sources: Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seed, chia and walnuts.
• Advantages: Omega-3 fatty acids can reduce the risk of cardiovascular diseases, improve cognitive functions and reduce depression symptoms.
• Side effects: In rare cases, belching, nausea or disorder of the stomach may occur.

B. Coenzim Q10 (COQ10):

Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells. It can also help reduce blood pressure and improve the function of the heart muscle. The COQ10 dosage is usually 100-200 mg per day.

• Advantages: COQ10 can reduce the risk of cardiovascular diseases, improve the energy level and protect the cells from damage to free radicals.
• Interactions: COQ10 can interact with some drugs such as anticoagulants and statins.
• Forms COQ10: There are two forms of COQ10: Kilikhinon and Kilikhinol. Kilikhinol is better absorbed, especially in the elderly.

C. Garlic:

Garlic has anti -inflammatory, antioxidant and anticoagulant properties. It can help reduce cholesterol, improve blood pressure and maintain the health of the cardiovascular system. The dosage of garlic extract is usually 600-1200 mg per day.

• Advantages: Garlic can reduce the risk of cardiovascular diseases, strengthen the immune system and have antibacterial properties.
• Side effects: When taking high doses of garlic, smell from the mouth, heartburn or disorder of the stomach can occur.
• Attention: Garlic can interact with some anticoagulants, so caution should be observed with simultaneous admission.

D. Red yeast rice:

Red yeast rice contains Monacoline K, a substance that has a similar effect with statins – drugs that reduce cholesterol. The dosage of red yeast rice is usually 600-1200 mg per day.

• Warning: Red yeast rice can cause the same side effects as statins, such as muscle pain and liver damage. Before use, you need to consult a doctor.
• Important: Red yeast rice should not be used simultaneously with statins.
• Risks: Red yeast rice may contain citrine, toxic substance that can damage the kidneys.

IV. Support for cognitive functions and brain health

With age, cognitive functions, such as memory, attention and concentration, can worsen. Bades aimed at supporting cognitive functions can help improve brain function and reduce the risk of dementia.

A. Ginkgo Biloba:

Ginkgo biloba is a plant that improves blood circulation in the brain and has antioxidant properties. It can help improve memory, attention and concentration. The dosage of the ginkgo biloba extract is usually 120-240 mg per day.

• Advantages: Ginkgo bilobe can improve cognitive functions, reduce the risk of dementia and reduce symptoms of anxiety and depression.
• Interactions: Ginkgo bilobe can interact with some anticoagulants, so caution should be observed with simultaneous use.
• Side effects: In rare cases, headaches, dizziness or disorder of the stomach may occur.

B. Phosphateidixine:

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. It can help improve memory, attention and concentration. The dosage of phosphatidylserin is usually 100-300 mg per day.

• Advantages: Phosphatidylserin can improve cognitive functions, reduce the risk of dementia and reduce depression symptoms.
• Safety: Phosphatidylserin is considered relatively safe, but in rare cases, a stomach or insomnia may occur.

C. Monthier Bacpa:

Bacopa Monnieri is a plant that is traditionally used in Ayurvedic medicine to improve memory and learning. It can help improve cognitive functions, reduce anxiety and increase stress resistance. The dosage of the Bacopa Monnieri extract is usually 300-450 mg per day.

• Advantages: Bacopa Monnieri can improve memory, attention and concentration, as well as reduce symptoms of anxiety and depression.
• Side effects: In rare cases, an disorder of the stomach, nausea or dry mouth may occur.

D. Kurkumin:

Kurkumin is an active ingredient in turmeric, spices that have anti -inflammatory and antioxidant properties. It can help improve cognitive functions, protect the brain from damage to free radicals and reduce the risk of dementia. The dosage of curcumin is usually 500-2000 mg per day.

• Advantages: Kurkumin can improve cognitive functions, reduce the risk of dementia and reduce the symptoms of depression.
• Assimilation: Kurkumin is poorly absorbed in the body. To improve assimilation, it is recommended to take it with piperin, component of black pepper.
• Forms of curcumin: There are various forms of curcumin, such as liposomal curcumin and kurkumin with piperin, which are better absorbed.

V. Support for health, hair and nails

With age, the skin loses elasticity and elasticity, the hair becomes thinner and dry, and the nails become brittle and weak. Bades aimed at supporting the health of the skin, hair and nails can help improve their condition and slow down the aging process.

A. Collagen:

Collagen is a protein that is the main component of connective tissue, such as leather, hair, nails and joints. Reception of collagen can help improve the elasticity and elasticity of the skin, strengthen hair and nails, as well as reduce joint pain. The dosage of collagen is usually 5-10 g per day.

• Types of collagen: There are various types of collagen, such as type I, type II and type III. Type I collagen is most common in the skin, hair and nails, and type II collagen in cartilage.
• Collagen forms: Collagen can be in the form of powder, capsules or liquids. Hydrolyzed collagen (collagen peptides) is better absorbed.
• Advantages: Collagen can improve the elasticity and elasticity of the skin, strengthen hair and nails, reduce joint pain and improve intestinal health.

B. Hyaluronic acid:

Hyaluronic acid is a substance contained in the skin and has the ability to retain moisture. The intake of hyaluronic acid can help improve skin moisture, reduce wrinkles and improve skin elasticity. The dosage of hyaluronic acid is usually 120-240 mg per day.

• Advantages: Hyaluronic acid can improve skin moisture, reduce wrinkles, improve skin elasticity and reduce joint pain.
• Forms of hyaluronic acid: Hyaluronic acid can be in the form of capsules, tablets or liquids.
• External application: Hyaluronic acid is also used in cosmetics to moisturize the skin.

C. Biotin:

Biotin (vitamin B7) is necessary for the health of hair, skin and nails. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. The dosage of biotin is usually 2.5-5 mg per day.

• Advantages: Biotin can strengthen hair and nails, improve the condition of the skin and support the health of the nervous system.
• Sources of biotin: Biotin is found in the liver, egg yolk, nuts and seeds.
• Biotin deficiency: Biotin’s deficiency is rare, but can occur in people who use a large amount of raw eggs, since raw egg protein contains avidine, which is associated with biotin and prevents its absorption.

D. Silicon:

Silicon is a mineral that plays an important role in the formation of collagen and elastin, the main components of connective tissue. Silicon intake can help improve skin elasticity, strengthen hair and nails. The dosage of silicon is usually 5-10 mg per day.

• Silicon sources: Silicon is found in whole grain products, vegetables and fruits.
• Advantages: Silicon can improve skin elasticity, strengthen hair and nails, improve bone health and support the health of the cardiovascular system.

VI. General recommendations for the use of dietary supplements

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
• Choose quality products: Give preference to dietary supplements from well -known manufacturers who conduct quality control of their products.
• Observe the dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements.
• Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, lifestyle and concomitant diseases.
• Be patient: To achieve visible results, it is necessary to take dietary supplements regularly for several months.
• Combine dietary supplements with a healthy lifestyle: Bades are not a replacement for healthy nutrition, regular physical activity and full sleep.
• Pay attention to side effects: If any side effects occur, stop taking the dietary supplement and consult a doctor.

VII. Legal aspects and regulation of dietary supplements

In various countries, the regulation of dietary supplements may vary. It is important to know that dietary supplements do not go through the same strict test as medicines. Therefore, when choosing dietary supplements, it is necessary to be especially attentive and give preference to products that have quality certificates and have passed the necessary research.

VIII. Conclusion (include to avoid non -compliance with instructions)

Bades can be a useful addition to the diet for women after 50 years, helping to maintain health, improve well -being and relieve symptoms of menopause. However, it is important to remember that dietary supplements are not medicines, and their effectiveness can vary. Before taking any dietary supplements, you need to consult a doctor and choose quality products from well -known manufacturers. The combination of dietary supplements with a healthy lifestyle is the key to longevity and well -being.