Tips for choosing dietary supplements for women: how not to make a mistake

Tips for choosing dietary supplements for women: how not to make a mistake

I. Understanding the basics of dietary supplements (biologically active additives)

1. Daistry definition:

   • Bades are not drugs, but complexes of biologically active substances designed to optimize nutrition and maintain health.
   • They contain concentrated sources of food or biologically active substances (separate or in combination) intended for direct intake with food or introduction into food products.
   • Bades are available in various forms: tablets, capsules, powders, solutions, syrups, bars, etc.
   • The main goal is to supplement the diet with the missing nutrients, improve the functional state of the body and reduce the risk of diseases.

2. The difference between dietary supplements and drugs:

   • Registration: Medicines undergo strict clinical trials and are recorded as medicines, while dietary supplements are a simplified registration procedure.
   • Therapeutic effect: Medicines are intended for the treatment of diseases, dietary supplements – to maintain health and prevention. Bades cannot replace full treatment.
   • Evidence base: The requirements for evidence for drugs are much higher than for dietary supplements.
   • Appointment: Medicines are prescribed by a doctor, dietary supplements can be purchased without a prescription.

3. Classification of dietary supplements:

   • Nutricevtiki: Contain important food substances (vitamins, minerals, amino acids, fatty acids) to replenish the deficiency.
   • Parafarmetzetics: They influence individual organs and systems of the body, contribute to the normalization of their functions (for example, to support immunity, digestion, cardiovascular system).
   • Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics – living microorganisms, prebiotics – substances that contribute to the growth of beneficial bacteria.

4. Dietary supplement legislation:

   • The regulation of dietary supplements is carried out at the national level (in Russia – Rospotrebnadzor).
   • It is important to pay attention to the availability of a certificate of state registration (SGR) on the package of Bad.
   • Manufacturers are required to indicate the composition, dosage, contraindications and recommendations for use.
   • Advertising of dietary supplements should not contain false information about the healing properties.

II. Features of women’s health and the need for dietary supplements

1. Age -related changes and hormonal background:

   • Reproductive age: The need for folic acid (for pregnancy planning), iron (to compensate for losses during menstruation), calcium and vitamin D (for bone health).
   • Pregnancy and lactation period: Increased need for vitamins and minerals (folic acid, iron, calcium, vitamin D, iodine, omega-3 fatty acids).
   • Perimenopausa and menopause: Reducing the level of estrogen, which can lead to tide, sleep disturbances, mood changes, a decrease in bone density, and an increase in the risk of cardiovascular diseases. Bades to support hormonal balance (phytoestrogens), calcium and vitamin D (for the prevention of osteoporosis), omega-3 fatty acids (for the health of the heart and blood vessels).

2. Specific female diseases:

   • Endometriosis, uterine fibroids: Bades to support immunity, anti-inflammatory drugs (for example, omega-3 fatty acids, curcumin), group B vitamins. Consultation with a doctor is required.
   • Ovarian polycystic ovary (SPKU): Bades to improve sensitivity to insulin (inositol), regulation of the menstrual cycle, maintain hormonal balance. Consultation with a doctor is required.
   • Mastopathy: Bades to maintain hormonal balance, reduce pain. Consultation with a doctor is required.

3. Beauty and caring for yourself:

   • Leather: Collagen (for the elasticity and elasticity of the skin), hyaluronic acid (for moisturizing), vitamins A, C, E (antioxidants), biotin (for hair and nail health).
   • Hair: Biotin, zinc, iron, B vitamins B.
   • Nails: Biotin, calcium, zinc.

4. Psycho -emotional state:

   • Stress, anxiety: Magnesium, vitamins of group B, L-theanine amino acid, plant adaptogens (for example, Rodiola Pink, Ashvaganda).
   • Depression: Vitamin D, omega-3 fatty acids, SAM-E (s-adenosylmetionine). Consultation with a doctor is required.
   • Sleep disorders: Melatonin, Magnesium, Valerian, chamomile.

III. The main groups of dietary supplements recommended for women

1. Vitamins:

   • Vitamin D: It is important for the health of bones, immunity, mood. Vitamin D deficiency is common, especially in winter. It is recommended to take an analysis for vitamin D level and choose a dosage with a doctor.
   • B vitamins B: Participate in the energy exchange, the work of the nervous system, blood formation. Vitamins B9 (folic acid) and B12 are especially important.
   • Vitamin C: A powerful antioxidant, supports immunity, is involved in the synthesis of collagen.
   • Vitamin E: Antioxidant, protects cells from damage, is important for the health of the skin.
   • Vitamin A: It is important for vision, skin health, immunity.

2. Minerals:

   • Calcium: It is necessary for the health of bones, teeth, muscle and nervous system. Especially important for women during menopause for the prevention of osteoporosis.
   • Magnesium: Participates in more than 300 biochemical reactions in the body, important for the functioning of the nervous system, muscles, heart. Helps to cope with stress and anxiety.
   • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to cells. Iron deficiency (anemia) is often found in women, especially with abundant menstruation.
   • Zinc: It is important for immunity, health, hair and nails.
   • Iodine: It is necessary for the normal functioning of the thyroid gland.

3. Omega-3 fatty acids:

   • Important to the health of the heart and blood vessels, brain, skin. Have anti -inflammatory properties. It is recommended to use omega-3 in the form of EPA and DHA.

4. Probiotics and prebiotics:

   • They support a healthy intestinal microflora, improve digestion, and strengthen immunity.

5. Antioxidants:

   • Protect cells from damage to free radicals, slow down the aging process. Antioxidants include vitamins C, E, A, Selenium, Coenzyme Q10, resveratrol.

6. Phytoestrogens:

   • Plant substances imitating estrogens. They can help alleviate the symptoms of menopause (tides, sleep disturbance). Sources of phytoestrogens: soy, red clover, flax.

7. Collagen:

   • The protein necessary for the health of the skin, hair, nails, joints. With age, the production of collagen is reduced, so the intake of collagen in the form of dietary supplements can be useful.

8. Hyaluronic acid:

   • Moisturizes the skin, makes it more elastic and elastic.

9. Amino acids:

   • L-Carnitin: Participates in energy metabolism, helps to burn fat.
   • L-theanine: The amino acid contained in green tea has a calming effect, helps to cope with stress.
   • Triptofan: The amino acid necessary for the synthesis of serotonin (hormone of happiness) and melatonin (sleep hormone).

IV. Criteria for choosing high -quality dietary

1. Manufacturer and reputation:

   • Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
   • Study reviews about the manufacturer and products on the Internet.
   • Pay attention to the availability of quality and conformity certificates.

2. Composition and dosage:

   • Carefully study the composition of the dietary supplement. Make sure that it contains exactly the substances that you need.
   • Pay attention to the dosage of active substances. It must comply with your needs and recommendations of the doctor.
   • Avoid dietary supplements with an excess of ingredients, especially if you are not sure of their necessity.
   • Give preference to dietary supplements with a minimum number of artificial additives, dyes and preservatives.

3. Output form:

   • Choose the form of release that is convenient for you for receiving (tablets, capsules, powders, solutions).
   • Some forms of release can provide better digestibility of active substances (for example, liposomal forms of vitamins).

4. Certification and registration:

   • Make sure that dietary supplement has a certificate of state registration (SGR) in your country.
   • The presence of SGR confirms that the product has passed the necessary checks and meets the safety requirements.

5. Reviews and recommendations:

   • Read the reviews of other consumers about the dietary supplement. However, remember that the reviews can be subjective.
   • Consult a doctor or pharmacist before starting a dietary supplement. They will help you choose the right product and dosage, taking into account your individual characteristics and health status.

6. Price:

   • High price is not always high.
   • Compare the prices of similar products from different manufacturers.
   • Pay attention to the ratio of price and the number of active substances in the dietary supplement.

7. Packaging and marking:

   • The packaging should be sealed and protect the product from exposure to light, moisture and air.
   • All the necessary information should be indicated on the packaging: composition, dosage, recommendations for use, contraindications, shelf life, storage conditions, name and address of the manufacturer.

V. Dumped errors when choosing dietary supplements

1. Self -medication:

   • Do not self -medicate. Before taking a dietary supplement, be sure to consult a doctor.
   • The doctor will help you determine what kind of nutrients you need, and choose the right dietary supplement and dosage.

2. Excessive use:

   • Do not exceed the recommended dosage of dietary supplements.
   • Excessive use of some vitamins and minerals can be harmful to health.

3. Ignoring contraindications:

   • Carefully study the contraindications for the use of dietary supplements.
   • Do not take dietary supplements if you have contraindications (for example, allergies to product components, pregnancy, lactation, certain diseases).

4. Waiting for an instant result:

   • Bades are not a magic tablet. They act gradually and require regular reception.
   • Do not expect an instant result. To achieve the effect, it is necessary to take dietary supplements for a certain time (usually several weeks or months).

5. Faith in advertising and marketing tricks:

   • Do not trust blindly advertising and marketing tricks.
   • Critically evaluate information about dietary supplements.
   • Do not buy dietary supplements that promise an instant cure for all diseases.

6. Buying dietary supplements in unreliable places:

   • Buy dietary supplements only in pharmacies or specialized stores that have a license to sell such products.
   • Avoid buying dietary supplements on dubious sites or from unverified sellers.

7. Replacing full -fledged dietary supplements:

   • Bades should not replace good nutrition.
   • The basis of your diet should be fresh fruits, vegetables, whole grain products, proteins and healthy fats.
   • Bades can be a useful addition to a healthy diet, but not its replacement.

VI. Individual approach to the choice of dietary supplements

1. Consultation with a doctor:

   • The most important step before starting any dietary supplements is a consultation with a doctor.
   • The doctor will conduct an examination, prescribe the necessary tests and help to determine which nutrients you need.
   • The doctor will also help to choose the right dietary supplement and dosage, taking into account your individual characteristics and health status.

2. Accounting for age and physiological condition:

   • The needs for nutrients are changing with age.
   • Women at reproductive age need folic acid, iron and calcium.
   • Women during pregnancy and lactation need increased doses of vitamins and minerals.
   • Women during menopause require calcium, vitamin D and phytoestrogens.

3. Accounting for lifestyle and nutrition:

   • Your lifestyle and nutrition also affect your needs for nutrients.
   • If you lead an active lifestyle, you may need more vitamins and minerals.
   • If you adhere to a certain diet (for example, vegetarian or vegan), you may need additional intake of vitamin B12, iron and calcium.

4. Accounting for chronic diseases:

   • Some chronic diseases can affect your nutrient needs.
   • For example, with diseases of the gastrointestinal tract, the absorption of vitamins and minerals may be disturbed.
   • For diseases of the thyroid gland, an additional intake of iodine may be required.

5. Blood test for deficiency of vitamins and minerals:

   • It is recommended to take a blood test to the level of vitamins and minerals to determine which Nutrients you lack.
   • The results of the analysis will help the doctor choose the right dietary supplement and dosage.

VII. Bad safety and side effects

1. Possible side effects:

   • Despite the fact that dietary supplements are not medicines, they can cause side effects, especially with improper use.
   • The most common side effects: digestive disorders (nausea, vomiting, diarrhea, constipation), allergic reactions (rash, itching, edema), headache, dizziness.

2. Interaction with drugs:

   • Bades can interact with drugs by changing their effectiveness or increasing side effects.
   • Be sure to tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

3. Warning and contraindications:

   • Carefully study warnings and contraindications for the use of dietary supplements.
   • Do not take dietary supplement if you have contraindications.

4. Precautions:

   • Start taking dietary supplements with small doses to evaluate tolerance.
   • When any side effects appear, stop taking dietary supplements and consult a doctor.
   • Keep dietary supplements inaccessible to children.

5. Toxicity and overdose:

   • Excessive use of some vitamins and minerals can lead to toxicity and overdose.
   • For example, an overdose of vitamin A can cause nausea, vomiting, headache, dizziness.
   • An overdose of iron can cause constipation, nausea, vomiting, abdominal pain.
   • Follow the recommended dosage and do not take dietary supplements in large quantities.

VIII. Dietary supplements for various stages of a woman’s life

1. For teenagers:

   • Vitamin D (for the health of bones and immunity).
   • Calcium (for the formation of bone tissue).
   • Iron (for the prevention of anemia, especially during menstruation).
   • Zinc (for the health of the skin and immunity).

2. For women of reproductive age:

   • Folic acid (for pregnancy planning and prevention of defects in the nervous tube in the fetus).
   • Iron (to compensate for losses for menstruation).
   • Calcium and vitamin D (for bone health).
   • Omega-3 fatty acids (for the health of the heart and brain).

3. For pregnant women and lactating women:

   • Prenatal vitamins (a complex of vitamins and minerals, designed specifically for pregnant and lactating women).
   • Folic acid (for the prevention of defects in the nerve tube in the fetus).
   • Iron (for the prevention of anemia).
   • Calcium and vitamin D (for the health of the bones of the mother and child).
   • Omega-3 fatty acids (for the development of the brain and vision of the child).
   • Iodine (for the normal functioning of the thyroid gland).

4. For women during menopause:

   • Calcium and vitamin D (for the prevention of osteoporosis).
   • Phytoestrogens (to relieve symptoms of menopause).
   • Omega-3 fatty acids (for the health of the heart and blood vessels).
   • Magnesium (to improve sleep and reduce stress).
   • Vitamin B12 (to maintain the nervous system).

5. For elderly women:

   • Vitamin D (for the health of bones and immunity).
   • Calcium (for the prevention of osteoporosis).
   • Vitamin B12 (to maintain the nervous system).
   • Omega-3 fatty acids (for the health of the heart and brain).
   • Antioxidants (to protect cells from damage).

IX. Alternative approaches to improving health without dietary supplements

1. Balanced nutrition:

   • Balanced nutrition is the basis of health and longevity.
   • Include fresh fruits, vegetables, whole grain products, proteins and healthy fats in your diet.
   • Limit the consumption of processed products, sugar, salt and saturated fats.

2. Regular physical exercises:

   • Regular physical exercises strengthen the health of the heart and blood vessels, bones and muscles, improve mood and sleep.
   • Do physical exercises for at least 150 minutes a week.

3. Healthy sleep:

   • Healthy sleep is important for restoring the body and maintaining immunity.
   • Sleep at least 7-8 hours a day.
   • Create comfortable sleeping conditions: silence, darkness, cool temperature.

4. Stress management:

   • Chronic stress negatively affects health.
   • Learn to manage stress using meditation, yoga, breathing exercises or other relaxation methods.

5. Refusal of bad habits:

   • Refuse smoking and alcohol abuse.
   • Bad habits negatively affect health and accelerate aging.

6. Regular medical examinations:

   • Regular medical examinations help identify diseases at an early stage and prevent their development.
   • Preventive examinations at the doctor at least once a year.

X. Conclusion

The choice of dietary supplements is a responsible process that requires knowledge and a conscious approach. Remember that dietary supplements are not a replacement for a healthy lifestyle and full nutrition. They can be a useful addition to your diet, but only after consulting a doctor and subject to all recommendations. Pay attention to the quality of the product, its composition, dosage and manufacturer. Take care of your health and make a conscious choice!