Review of popular dietary supplements for women’s health

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Review of popular dietary supplements for women’s health

Table of contents:

  1. Vitamins and minerals – the foundation of women’s health:

    • 1.1. Vitamin D: “Solar Vitamin” for bones, immunity and mood
    • 1.2. Vitamin B12: energy, nervous system and blood health
    • 1.3. Folic acid (vitamin B9): an indispensable component for pregnancy planning and not only
    • 1.4. Iron: The fight against anemia and fatigue
    • 1.5. Calcium: strong bones and teeth throughout life
    • 1.6. Magnesium: relaxation, sleep and health of the cardiovascular system
    • 1.7. Iodine: important support for the health of the thyroid gland

  2. Support for the reproductive system:

    • 2.1. Inositol (inosite): regulation of the menstrual cycle and fertility
    • 2.2. Holy Vitex (Chasteberry): Sitting the Symptoms of PMS and supporting hormonal balance
    • 2.3. Maka Peruvian: energy, libido and fertility
    • 2.4. Dong Quai: “Female ginseng” for regulating the menstrual cycle and softening menopause

  3. Beauty from the inside: dietary supplements for skin, hair and nails:

    • 3.1. Collagen: skin elasticity, joints of joints and hair
    • 3.2. Hyaluronic acid: skin moisturizing and elasticity
    • 3.3. BIOTIN (vitamin B7): healthy hair, skin and nails
    • 3.4. Omega-3 fatty acids: shiny skin, healthy hair and general well-being

  4. Intestinal health and immunity:

    • 4.1. Probiotics: support for intestinal microflora and strengthening immunity
    • 4.2. Prebiotics: nutrition for beneficial bacteria in the intestines
    • 4.3. Vitamin C: Strengthening immunity and antioxidant protection
    • 4.4. Zinc: support for the immune system, skin and hair health

  5. Support during menopause:

    • 5.1. Red Clover: Mitting of the Knico and other symptoms of menopause
    • 5.2. Soyous isoflavones: hormonal support and reduction of symptoms of menopause
    • 5.3. Black Kokhosh: relief symptoms of menopause, such as tides and mood swings

  6. Antioxidants for cell protection:

    • 6.1. Coenzym Q10 (COQ10): Energy, Heart health and antioxidant protection
    • 6.2. Resveratrol: antioxidant protecting from free radicals and supporting heart health
    • 6.3. Alpha-lipoic acid (ALA): a powerful antioxidant that supports the health of the nervous system and blood sugar levels

  7. Plant adaptogens:

    • 7.1. Ashvaganda: Stress reduction, sleep improvement and energy increase
    • 7.2. Rhodiola pink: adaptogen to increase stress resistance and improve cognitive functions
    • 7.3. Ginseng: energy, cognitive functions and support of the immune system

  8. Recommendations for the selection and use of dietary supplements:

    • 8.1. Consultation with a doctor: the importance of professional consultation before starting dietary supplements
    • 8.2. The choice of high -quality dietary supplements: how to determine a reliable manufacturer and avoid fakes
    • 8.3. Dosage and duration of the reception: compliance with recommendations for the dosage and duration of the course
    • 8.4. Possible side effects and contraindications: careful study of information about possible side effects and contraindications

1. Vitamins and minerals – the foundation of women’s health:

Vitamins and minerals play a key role in maintaining women’s health throughout life. They participate in numerous processes, from the production of energy and maintaining immunity to strengthening the bones and regulating the hormonal balance. The deficiency of even one important nutrient can lead to various health problems. Therefore, it is important to ensure sufficient intake of these substances with food or, if necessary, using biologically active additives (dietary supplements).

1.1. Vitamin D: “Solar Vitamin” for bones, immunity and mood

Vitamin D is often called “solar vitamin”, since it is produced in the skin under the influence of sunlight. However, many people experience vitamin D, especially in the winter months or with insufficient stay in the sun.

  • The role of vitamin D in the body:

    • Bone health: Vitamin D plays an important role in the absorption of calcium, which is necessary to maintain strong bones and teeth. Vitamin D deficiency can lead to osteoporosis and increased risk of fractures.
    • Immunity: Vitamin D supports the normal function of the immune system, helping the body fight infections.
    • Mood: Studies show that vitamin D can affect mood and reduce the risk of depression.
    • Other functions: Vitamin D is also involved in the regulation of blood pressure, muscle work and other important processes.

  • Signs of vitamin D deficiency: Fatigue, weakness, bone pain, frequent infections, bad mood.

  • Sources of vitamin D:

    • Sunlight: Stay in the sun within 15-20 minutes a day (depending on the geographical latitude and time of the year) can help in the development of vitamin D.
    • Food: Bold fish (salmon, tuna, sardines), egg yolks, liver, enriched products (milk, juices, cereals).
    • Bad: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D for admission in the form of an additive.

  • Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. As a rule, adults are recommended to take 600-800 IU per day. People with vitamin D deficiency may require a higher dose under the supervision of a doctor.

1.2. Vitamin B12: energy, nervous system and blood health

Vitamin B12 is a water -soluble vitamin necessary for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis.

  • The role of vitamin B12 in the body:

    • Energy: Vitamin B12 helps to turn food into energy, reducing fatigue and fatigue.
    • Nervous system: Vitamin B12 is necessary for the health of nerve cells and normal transmission of nerve impulses. Vitamin B12 deficiency can lead to neurological problems, such as numbness, tingling, impaired coordination and memory.
    • Blood health: Vitamin B12 is involved in the formation of red blood cells, preventing anemia.

  • Signs of vitamin B12 deficiency: Fatigue, weakness, numbness or tingling in the arms and legs, pallor of the skin, problems with memory and concentration, depression, anemia.

  • Sources of vitamin B12:

    • Animal products: Meat, poultry, fish, eggs, dairy products.
    • Enriched products: Vegetable milk, cereals, yeast.
    • Bad: Vitamin B12 is available in various forms, including tablets, capsules, chewing tablets, sprays and injections. The most common forms are cyanocobalamin and methylcobalamin. Methylcobalamin is considered a more bio -access form.

  • Dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg. Vegetarians and vegans, as well as people with the problems of absorption of vitamin B12 (for example, older people or people with diseases of the gastrointestinal tract) may require a higher dose.

1.3. Folic acid (vitamin B9): an indispensable component for pregnancy planning and not only

Folic acid (vitamin B9) plays a vital role in cell growth and development, as well as in the formation of DNA and RNA. Folic acid for women planning pregnancy or in early pregnancy is especially important.

  • The role of folic acid in the body:

    • Prevention of defects in the nervous tube in the fetus: Folic acid is a key factor in the prevention of defects in the nerve tube in the fetus, such as Spina Bifida (clever spine) and anencephalus (lack of brain).
    • Blood health: Folic acid is necessary for the formation of red blood cells and the prevention of anemia.
    • Cellular division and growth: Folic acid plays an important role in cellular division and growth, which is especially important in periods of rapid growth, such as pregnancy and childhood.
    • Health of the cardiovascular system: Folic acid helps reduce the level of homocysteine ​​in the blood, which can reduce the risk of cardiovascular diseases.

  • Signs of folic acid deficiency: Fatigue, weakness, pallor of the skin, irritability, problems with concentration, ulcers in the mouth, glossitis (inflammation of the tongue), anemia.

  • Folic acid sources:

    • Food: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans, peas), citrus fruits, avocados, liver, eggs.
    • Enriched products: Cereals, bread, pasta.
    • Bad: Folic acid is available in the form of tablets and capsules. Methylphulatory (5-mthf) is a more bio-access form of folic acid.

  • Dosage: The recommended daily dose of folic acid for adults is 400 mcg. Women planning pregnancy or in the early stages of pregnancy are recommended to take 400-800 μg of folic acid per day. People with folic acid deficiency may require a higher dose under the supervision of a doctor.

1.4. Iron: The fight against anemia and fatigue

Iron is an important mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to all cells of the body. Women are more prone to iron deficiency than men, due to menstrual bleeding, pregnancy and breastfeeding.

  • The role of iron in the body:

    • Oxygen transfer: Iron is a key component of hemoglobin, which tolerates oxygen from the lungs to all cells of the body.
    • Energy: Iron is involved in the production of energy, reducing fatigue and fatigue.
    • Immunity: Iron supports the normal function of the immune system.
    • Cognitive functions: Iron is necessary for the normal functioning of the brain and cognitive functions.

  • Signs of iron deficiency: Fatigue, weakness, pallor of the skin, dizziness, headaches, shortness of breath, rapid heartbeat, hair loss, fragility of nails, restless legs syndrome.

  • Iron sources:

    • Hem iron (from animal products): Red meat, poultry, fish. Hem iron is better absorbed by the body.
    • Neghemian iron (from plant products): Dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans, peas), nuts, seeds, enriched cereals. The assimilation of a non -meter iron can be improved by using it along with products rich in vitamin C.
    • Bad: Iron is available in various forms, including tablets, capsules and liquid forms. The most common forms are iron sulfate, iron fumarat, iron gluconate and iron bislycinate. Iron bislycinate is considered a more easily digestible form with fewer side effects.

  • Dosage: The recommended daily dose of iron for adult women is 18 mg. Pregnant women need a higher dose – 27 mg per day. People with iron deficiency may require a higher dose under the supervision of a doctor. The intake of iron on an empty stomach can improve its absorption, but can cause side effects, such as nausea and constipation.

1.5. Calcium: strong bones and teeth throughout life

Calcium is the most important mineral necessary to maintain strong bones and teeth. It also plays an important role in the work of muscles, the nervous system, the cardiovascular system and blood coagulation.

  • The role of calcium in the body:

    • Health of bones and teeth: Calcium is the main building block of bones and teeth, providing their strength and density.
    • Muscle work: Calcium is necessary for muscle contraction, including the heart muscle.
    • Nervous system: Calcium plays an important role in the transfer of nerve impulses.
    • Blood coagulation: Calcium is involved in the process of blood coagulation.

  • Signs of calcium deficiency: Osteoporosis (decrease in bone density), muscle cramps, numbness or tingling in the arms and legs, cramps, weakness, fragility of nails.

  • Calcium sources:

    • Food: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (spinach, broccoli), tofu, sardines, salmon with bones, enriched products (vegetable milk, juices, cereals).
    • Bad: Calcium is available in various forms, including calcium carbonate, calcium citrate, calcium gluconate and calcium lactate. Calcium citrate is better absorbed than calcium carbonate, especially when taking on an empty stomach.

  • Dosage: The recommended daily dose of calcium for adult women is 1000 mg. Women over 50 is recommended to take 1,200 mg of calcium per day. For better absorption of calcium, it is recommended to take it in small doses (500 mg or less) during the day.

1.6. Magnesium: relaxation, sleep and health of the cardiovascular system

Magnesium is an indispensable mineral involved in more than 300 biochemical reactions in the body. It plays an important role in the work of muscles, nervous system, maintaining blood sugar, regulation of blood pressure and bone health.

  • The role of magnesium in the body:

    • The work of muscles and nervous system: Magnesium helps to relax the muscles and supports the normal function of the nervous system. Magnesium deficiency can lead to muscle spasms, convulsions, nervousness and insomnia.
    • Regulation of blood sugar: Magnesium helps maintain the normal blood sugar and improves insulin sensitivity.
    • Health of the cardiovascular system: Magnesium helps regulate blood pressure and reduces the risk of cardiovascular diseases.
    • Bone health: Magnesium plays an important role in maintaining bone health and preventing osteoporosis.

  • Signs of magnesium deficiency: Muscle cramps, convulsions, fatigue, weakness, nervousness, irritability, insomnia, headaches, rapid palpitations, high blood pressure.

  • Sources of magnesium:

    • Food: Dark green leafy vegetables (spinach, broccoli), nuts (almonds, cashews), seeds (pumpkin seeds, sunflower seeds), legumes (black beans, beans), avocados, bananas, bitter chocolate.
    • Bad: Magnesium is available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine, magnesium tronate and magnesium sulfate (English salt). Magnesium glycinate and magnesium tronate are considered more easily digestible forms.

  • Dosage: The recommended daily dose of magnesium for adult women is 310-320 mg. Magnesium intake can cause a laxative effect, especially when taking large doses.

1.7. Iodine: important support for the health of the thyroid gland

Iodine is a trace element necessary for the normal functioning of the thyroid gland that produces hormones that regulate metabolism, growth and development.

  • The role of iodine in the body:

    • Production of thyroid hormones: Iodine is a key component of thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3).
    • Metabolic regulation: The thyroid hormones regulate the metabolism, affecting the speed of burning calories, body temperature and other important functions.
    • Growth and development: The thyroid hormones are necessary for normal growth and development, especially during pregnancy and childhood.

  • Signs of iodine deficiency: An increase in the thyroid gland (goiter), fatigue, weakness, increase in weight, constipation, dry skin, hair loss, problems with memory and concentration, retardation of growth and development in children.

  • Sources of iodine:

    • Iodized salt: The most common and affordable source of iodine.
    • Seafood: Sea fish (cod, tuna), seaweed (kelp, nori), shrimp.
    • Dairy products: Moloko, yogurt, cheese.
    • Bad: Iodine is available in the form of tablets and drops, usually in the form of potassium iodide.

  • Dosage: The recommended daily dose of iodine for adult women is 150 mcg. Pregnant and lactating women need a higher dose-220-290 mcg per day. It is important not to exceed the recommended dose of iodine, since the excess iodine can also be harmful to the thyroid gland.

2. Support for the reproductive system:

The reproductive health of women is a complex system that requires the balance of hormones and nutrients. Many women are faced with problems associated with the menstrual cycle, fertility and symptoms of menopause. Bades can be a useful addition to a healthy lifestyle and medical care to support the reproductive system.

2.1. Inositol (inosite): regulation of the menstrual cycle and fertility

Inositol is a vitamin -like substance that plays an important role in transmitting insulin signals and other hormones. It is often used to support the reproductive health of women, especially in women with polycystic ovary syndrome (PCA).

  • The role of inositol in the body:

    • Menstrual cycle regulation: Inositol helps to regulate the menstrual cycle in women with PCA, improving insulin sensitivity and reducing the level of androgens.
    • Improving fertility: Inositol can improve the fertility in women with PCO, contributing to ovulation and improving the quality of the eggs.
    • Reduction of risk of gestational diabetes: Inositol can reduce the risk of developing gestational diabetes in pregnant women with PCU.
    • Improving mood: Inositol can have a positive effect on the mood and reduce anxiety.

  • Signs of inositol deficiency: The specific signs of deficiency are unknown, but Symptoms of SPCA may indicate a lack of inositol.

  • Sources of Inositol:

    • Food: Citrus fruits, legumes, nuts, seeds, whole cereals.
    • Bad: Inositol is available in various forms, including myo-foreign and D-hiro-foreign. The combination of myo-foreign and D-hiro-foreign in a ratio of 40: 1 is often used to support reproductive health.

  • Dosage: The dosage of inositol varies depending on the purpose of the reception. To maintain reproductive health, it is usually recommended to take 2-4 grams of myo-foreign per day.

2.2. Holy Vitex (Chasteberry): Sitting the Symptoms of PMS and supporting hormonal balance

Sacred Vitex (Chasteberry) is a plant additive obtained from the fruits of the Vitex Agnus-Castus tree. It is traditionally used to alleviate the symptoms of premenstrual syndrome (PMS) and other hormonal disorders in women.

  • The role of the sacred vitex in the body:

    • Mitigation of PMS symptoms: The sacred Vitex helps reduce the symptoms of PMS, such as mood swings, irritability, chest soreness, bloating and headaches.
    • Menstrual cycle regulation: The sacred vitex can help regulate the menstrual cycle and reduce bleeding.
    • Reducing the level of prolactin: The sacred vitex can reduce the level of prolactin, hormone, which can cause problems with fertility and menstrual cycle.

  • Signs of deficiency that can be lightened by viteks: Symptoms of PMS, irregular menstrual cycle, increased prolactin level.

  • Source sources of the sacred:

    • Bad: The sacred vitex is available in the form of capsules, tablets and liquid extracts.

  • Dosage: It is usually recommended to take 20-40 mg of Vitex Extract of the sacred per day. The effect of the sacred vitex may not appear immediately, so it is recommended to take it for several months to achieve the best results.

2.3. Maka Peruvian: energy, libido and fertility

Peruvian poppy is a plant plant that grows in the Andes in Peru. It is traditionally used to increase energy, libido and fertility.

  • The role of Peruvian poppies in the body:

    • Increase in energy: Peruvian poppy can help increase energy and reduce fatigue.
    • Libido improvement: Peruvian poppy is often used to increase libido and sexual function.
    • Improving fertility: Studies show that Peruvian poppy can improve fertility in both men and women.
    • Mitting symptoms of menopause: Peruvian poppy can help soften the symptoms of menopause, such as tides and mood swings.

  • Signs that may be lightly faced with Peruvian chock: Low energy level, libido decrease, funeral problems, symptoms of menopause.

  • Sources of Maki Peruanskaya:

    • Powder: Peruvian poppy can be consumed in the form of powder, adding it to smoothies, yogurts and other products.
    • Capsules: Peruvian poppy is available in the form of capsules.

  • Dosage: It is usually recommended to take 1-3 grams of Pyruanskaya poppy powder per day.

2.4. Dong Quai: “Female ginseng” for regulating the menstrual cycle and softening menopause

Dong QUII is a plant plant traditionally used in Chinese medicine to support female health. It is often called “female ginseng.”

  • The role of Dong Kuaya in the body:

    • Menstrual cycle regulation: Dong Kuai can help adjust the menstrual cycle and reduce painful menstruation.
    • Mitigation of PMS symptoms: Dong Kuai can help reduce the symptoms of PMS, such as mood swings, irritability and bloating.
    • Mitting symptoms of menopause: Dong Kuai can help soften the symptoms of menopause, such as tides and mood swings.
    • Improving blood circulation: Dong Kuai can improve blood circulation and reduce the risk of anemia.

  • Signs that can be facilitated by Dong Kuai: Irregular menstrual cycle, painful menstruation, PMS symptoms, symptoms of menopause, anemia.

  • Sources Dong Kuaya:

    • Bad: Dong Kuai is available in the form of capsules, tablets and liquid extracts.

  • Dosage: Dosage Dong Kuai varies depending on the form of admission. It is usually recommended to take 1-3 grams of Kuai root per day. Dong Kuai can dilute blood, so it should be used with caution, especially when taking anticoagulants.

3. Beauty from the inside: dietary supplements for skin, hair and nails:

Beauty begins from the inside. Healthy diet and sufficient consumption of the necessary nutrients are the basis for beautiful skin, hair and nails. Bades can be a useful addition to a healthy lifestyle to maintain beauty from the inside.

3.1. Collagen: skin elasticity, joints of joints and hair

Collagen is the main structural protein in the body, which makes up most of the skin, bones, tendons, ligaments and cartilage. With age, the production of collagen decreases, which leads to wrinkles, loss of skin elasticity, joint pain and other problems.

  • The role of collagen in the body:

    • Skin elasticity: Collagen ensures the elasticity and elasticity of the skin, reducing the appearance of wrinkles and improving the general condition of the skin.
    • Joint health: Collagen maintains joint health, reducing pain and inflammation.
    • Hair health: Collagen can improve hair health, making it stronger and shiny.
    • Bone health: Collagen helps to strengthen bones.

  • Signs of collagen deficiency: Wrinkles, loss of skin elasticity, joint pain, fragility of nails, hair loss.

  • Collagen sources:

    • Bone broth: Bone broth is a natural source of collagen.
    • Bad: Collagen is available in the form of powder, capsules and liquid additives. There are various types of collagen, such as type I, II and III. Type I and III collagen are most useful for skin, hair and nails, and type II collagen is for joint health. Hydrolyzed collagen (collagen peptides) is better absorbed by the body.

  • Dosage: It is usually recommended to take 10-20 grams of collagen per day.

3.2. Hyaluronic acid: skin moisturizing and elasticity

Hyaluronic acid is a substance that is naturally contained in the skin and other tissues of the body. It has the ability to hold a large amount of water, providing moisturizing and elasticity of the skin.

  • The role of hyaluronic acid in the body:

    • Moisturization of the skin: Hyaluronic acid helps to retain water in the skin, making it more moisturized, smooth and elastic.
    • Reducing wrinkles: Hyaluronic acid can help reduce the appearance of wrinkles, filling them and making the skin more even.
    • Joint health: Hyaluronic acid is also contained in the joint fluid, where it lubricates the joints and reduces pain.

  • Signs of hyaluronic acid deficiency: Dry skin, wrinkles, joint pain.

  • Sources of hyaluronic acid:

    • Bone broth: Bone broth contains hyaluronic acid.
    • Bad: Hyaluronic acid is available in the form of capsules, tablets and serums for external use.

  • Dosage: It is usually recommended to take 120-240 mg of hyaluronic acid per day.

3.3. BIOTIN (vitamin B7): healthy hair, skin and nails

Biotin (vitamin B7) is a water -soluble vitamin necessary for the health of hair, skin and nails. It participates in the metabolism of fats, carbohydrates and proteins.

  • The role of biotin in the body:

    • Healthy hair: Biotin can strengthen hair, reduce its loss and improve their growth.
    • Healthy skin: Biotin can help improve the condition of the skin, reduce dryness and inflammation.
    • Strong nails: Biotin can strengthen nails, reduce their brittleness and stratification.

  • Signs of biotin deficiency: Hair loss, dry skin, fragility of nails, dermatitis.

  • Sources of biotin:

    • Food: Eggs, liver, nuts, seeds, avocados, salmon, sweet potatoes.
    • Bad: Biotin is available in the form of capsules and tablets.

  • Dosage: The recommended daily dose of biotin for adults is 30 μg. To improve the condition of the hair, skin and nails, you can take higher doses of biotin (up to 5,000 mcg per day), but it is recommended to consult a doctor before taking high doses.

3.4. Omega-3 fatty acids: shiny skin, healthy hair and general well-being

Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the cardiovascular system, brain and skin. The most important omega-3 fatty acids are EPA (eicosapentaenic acid) and DHA (non-zahyxaic acid).

  • The role of omega-3 fatty acids in the body:
    • Healthy skin: Omega-3 fatty acids help maintain skin hydration, reduce inflammation and improve its elasticity.
    • Healthy hair: Omega-3 fatty acids can strengthen hair, reduce it

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