What dietary supplement women need after 40

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What dietary supplement women need after 40: a deep analysis of the needs of the body and the best options

After 40 years, the woman’s body undergoes significant changes associated with a gradual decrease in the production of hormones, in particular estrogen. These hormonal shifts affect a wide range of functions, including reproductive, bone, cardiovascular systems, as well as a mental and emotional state. In this regard, the adjustment of the lifestyle and the diet of food become especially important. The inclusion in the diet of biologically active additives (BAD) can help soften some negative consequences of hormonal changes and maintain the health and life activity of a woman during this period.

I. Fundamental needs: vitamins and minerals

Basic vitamins and minerals are the cornerstone of maintaining overall health at any age, however, after 40 years, their role becomes even more significant.

A. Calcium and vitamin D: bone protection

A decrease in estrogen levels accelerates the loss of bone mass, increasing the risk of osteoporosis. Calcium is the main building material for bones, and vitamin D is necessary for its effective assimilation.

  1. Calcium: The recommended daily dose of calcium for women after 40 years is 1000-1200 mg. It is important to choose easily digestible forms of calcium, such as calcium citrate or calcium. Calcium carbonate, the most common and affordable form, is better absorbed when eating.

    • Sources of calcium in dietary supplements:
      • Calcium citrate: It is well absorbed regardless of food intake.
      • Calcium carbonate: It is necessary to take from food for optimal assimilation.
      • Malat of calcium: It is easily absorbed and can be softer for the stomach.
      • Bone broth (in the form of capsules or powder): Contains calcium, collagen and other beneficial substances.
    • Important factors when choosing:
      • Dosage: Corresponds to the recommended daily need.
      • Compatibility: Consider other drugs and additives that you take.
      • Quality: Choose additives from reliable manufacturers with a good reputation.

  2. Vitamin D: Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. It is also important for immune function, mood and general well -being.

    • Vitamin D forms:
      • Vitamin D3 (cholecalciferol): It is produced by skin under the influence of sunlight and is a more effective form than vitamin D2.
      • Vitamin D2 (ergocalciferol): It is produced by plants and is less effective than vitamin D3.
    • Recommended dosage: Depends on the level of vitamin D in the blood. It is recommended to take a blood test to determine the level of vitamin D and choose a dosage with a doctor. It is usually recommended 600-800 IU per day, but it may take more, especially in the winter months or for people with a deficit.
    • Important factors when choosing:
      • Form: Vitamin D3 is a preferred form.
      • Dosage: Corresponds to your needs defined by a doctor.
      • Combination with vitamin K2: Vitamin K2 helps to direct calcium into the bone and prevents its deposition in soft tissues.

B. Magnesium: multifunctional mineral

Magnesium is involved in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nerves.

  1. The role of magnesium in the body:
    • Maintaining bone health: Helps to absorb calcium and build bone tissue.
    • Regulation of blood pressure: Helps to relax blood vessels and reduce blood pressure.
    • Blood sugar control: Improves insulin sensitivity.
    • Improvement: Participates in the production of melatonin, sleep hormone.
    • Removing muscle spasms and seizures: Helps to relax the muscles.
    • Reducing the level of stress and anxiety: Participates in the regulation of the nervous system.
  2. Forms of magnesium:
    • Magnesium citrate: It is well absorbed and has a laxative effect.
    • Magnesium glycinate: Easily absorbed and does not cause stomach disorders.
    • Magnesium tronate: Can improve cognitive functions.
    • Magnesium oxide: The least absorbed form is often used as a laxative.
  3. Recommended dosage: 320 mg per day for women.
  4. Important factors when choosing:
    • Form: Magnesium glycinate or magnesium citrate are good options for most people.
    • Side effects: Some forms of magnesium can cause diarrhea.
    • Interaction with drugs: Consult a doctor if you take any medicine.

C. B vitamins B: Support for the nervous system and energy

B vitamins play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells.

  1. The role of B vitamins B:
    • Vitamin B1 (TIAMIN): Converts food into energy.
    • Vitamin B2 (Riboflavin): It is important for the health of the skin, eye and nervous system.
    • Vitamin B3 (Niacin): Improves cholesterol and support skin health.
    • Vitamin B5 (pantotenic acid): It is necessary for the production of hormones and energy.
    • Vitamin B6 (Pyridoxin): Participates in the formation of neurotransmitters and red blood cells.
    • Vitamin B7 (Biotin): It is important for the health of hair, skin and nails.
    • Vitamin B9 (folic acid): It is necessary to divide cells and prevent defects in the nervous tube in the fetus.
    • Vitamin B12 (cobalamin): It is important for the nervous system and the formation of red blood cells.
  2. Features of taking group B vitamins after 40:
    • Reducing the assimilation of vitamin B12: With age, the absorption of vitamin B12 from food may worsen. It is recommended to take vitamin B12 in the form of methylcobalamin, which is better absorbed.
    • Increased need for folic acid: Folic acid is important for maintaining the health of the cardiovascular system.
  3. Recommended forms and dosages:
    • Vitamin complex B: Contains all group B vitamins in optimal dosages.
    • Methylcobalamin (vitamin B12): 1000 μg per day, especially for vegetarians and vegans.
    • Folic acid: 400 mcg per day.
  4. Important factors when choosing:
    • Form: Choose easily digestible forms of vitamins.
    • Dosage: Corresponds to the recommended daily needs.
    • Composition: Make sure that the complex contains all B vitamins B.

D. Iron: Energy support and anemia prevention

Women are more prone to iron deficiency anemia, especially during menopause, when menstruation can be abundant. Iron is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body.

  1. The role of iron in the body:
    • Oxygen transport: Hemoglobin containing iron transfers oxygen from the lungs to the cells of the body.
    • Energy production: Iron is involved in energy exchange.
    • Maintaining immunity: Iron is necessary for the normal operation of the immune system.
  2. Iron forms:
    • Hem iron: Contained in animal products and is well absorbed.
    • Neghemian iron: Contained in products of plant origin and is worse absorbed.
    • Ferritten iron: An easily digestible form of iron, which does not cause constipation.
  3. Recommended dosage: Depends on the level of iron in the blood. It is recommended to take a blood test to determine the level of iron and choose a dosage with a doctor. It is usually recommended 18 mg per day, but it may require more with iron deficiency anemia.
  4. Important factors when choosing:
    • Form: Iron ferrite is a good option for most people.
    • Side effects: Some forms of iron can cause constipation.
    • Interaction with drugs: Consult a doctor if you take any medicine.
    • Reception with vitamin C: Vitamin C improves iron absorption.

E. Vitamin C: antioxidant protection and support for immunity

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also important for the immune function, the production of collagen and the assimilation of iron.

  1. The role of vitamin C in the body:
    • Antioxidant protection: Protects cells from damage by free radicals.
    • Immunity support: Enhances the immune response.
    • Collagen production: It is necessary for the health of the skin, joints and blood vessels.
    • Iron assimilation: Improves the absorption of iron from food.
  2. Forms of vitamin C:
    • Ascorbic acid: The most common and affordable form of vitamin C.
    • Esther-C: The patented form of vitamin C, which is well absorbed and does not irritate the stomach.
    • Liposomal vitamin C: Vitamin C, enclosed in liposomes, which improves its absorption.
  3. Recommended dosage: 75 mg per day.
  4. Important factors when choosing:
    • Form: Esther-C or liposomal vitamin C are good options for people with a sensitive stomach.
    • Dosage: Corresponds to the recommended daily needs.

II. Specific needs after 40: adaptogens and phytoestrogens

After 40 years, during the period of perimenopause and menopause, women are faced with a number of specific problems, such as tides, night sweating, mood swings, sleep disturbance and a decrease in libido. Adaptogens and phytoestrogens can help soften these symptoms.

A. Adaptogens: stress with stress and fatigue

Adaptogens are natural substances that help the body adapt to stress and restore balance.

  1. The main adaptogens for women after 40:
    • Ashwaganda: Reduces the level of cortisol (stress hormone), improves sleep, increases energy and improves cognitive functions.
    • Rodiola pink: Increases resistance to stress, improves mood, increases energy and improves cognitive functions.
    • Ginseng: Increases energy, improves cognitive functions and strengthens the immune system.
    • Eleutherococcus: Increases resistance to stress, improves immunity and increases energy.
  2. Recommended dosages:
    • Ashwaganda: 300-500 mg per day.
    • Rodiola pink: 200-600 mg per day.
    • Ginseng: 100-200 mg per day.
    • Eleutherococcus: 100-200 mg per day.
  3. Important factors when choosing:
    • Quality: Choose additives from reliable manufacturers with a good reputation.
    • Standardization: Make sure the additive is standardized by the content of active substances.
    • Interaction with drugs: Consult a doctor if you take any medicine.

B. Phytoestrogens: mitigation of symptoms of menopause

Phytoestrogens are plant compounds that have estrogen -like activity. They can help soften the symptoms of menopause, such as tides, night sweating and dry vagina.

  1. The main phytoestrogens:
    • Soybean isoflavoni (genisteine, dieden): Reduce the frequency and intensity of the tides, improve the mood and density of bone tissue.
    • Red Clover: Contains isoflavons that can help soften the symptoms of menopause.
    • Black Kokhosh: Reduces the frequency and intensity of the tides, improves sleep and mood.
    • Diagil medicinal (Dong Kuai): It is traditionally used to alleviate the symptoms of menopause, but scientific data is limited.
  2. Recommended dosages:
    • Soye isoflavons: 50-100 mg per day.
    • Red Clover: 40-80 mg per day.
    • Black Kokhosh: 40-80 mg per day.
    • Diagil medicinal: The dosage varies, consult a doctor.
  3. Important factors when choosing:
    • Quality: Choose additives from reliable manufacturers with a good reputation.
    • Interaction with drugs: Consult a doctor if you take any medicine, especially hormonal drugs.
    • Contraindications: Phytoestrogens are not recommended for women with hormone -dependent diseases such as breast cancer.

III. Additional dietary supplement to maintain health and beauty

In addition to the main vitamins and minerals, as well as adaptogens and phytoestrogens, there are other dietary supplements that can help women to maintain health and beauty after 40 years.

A. Omega-3 fatty acids: heart and brain health

Omega-3 fatty acids, such as EPA and DHA, are important for the health of the heart, brain, eyes and joints.

  1. The role of omega-3 fatty acids:
    • Heart of heart: Reduce triglycerides, blood pressure and risk of heart disease.
    • Brain health: Improve cognitive functions, memory and mood.
    • Eye health: Prevent age macular degeneration.
    • Joint health: Reduce inflammation and joint pain.
  2. Sources of omega-3 fatty acids:
    • Fish oil: Contains EPA and DHA.
    • Krishye fat: Contains EPA and DHA, as well as antioxidant Astaxantin.
    • Algae oil: Vegetarian source of EPA and DHA.
  3. Recommended dosage: 1000-2000 mg per day.
  4. Important factors when choosing:
    • Quality: Choose fish oil, peeled from mercury and other pollutants.
    • EPA and DHA content: Make sure that the additive contains a sufficient amount of EPA and DHA.
    • Taste: Some fish oil supplements may have an unpleasant taste.
    • Plant alternatives: Algae oil is a good alternative to vegetarians and vegans.

B. Collagen: skin health, joints and bones

Collagen is a protein that is the main building material for the skin, joints, bones and other fabrics. With age, the production of collagen decreases, which leads to wrinkles, joint pain and a decrease in bone density.

  1. Types of collagen:
    • Type and: The most common type of collagen is contained in the skin, bones, tendons and ligaments.
    • Type II: Contained in cartilage.
    • Type III: Contained in the skin, muscles and blood vessels.
  2. Collagen forms:
    • Hydrolyzed collagen (collagen peptides): Easily absorbed by the body.
    • Teenatted collagen: It can help reduce joint pain.
  3. Recommended dosage: 10-20 g per day.
  4. Important factors when choosing:
    • Type of collagen: Choose a collagen that meets your needs.
    • Quality: Choose additives from reliable manufacturers with a good reputation.
    • Taste: Collagen can have a neutral or slightly bitter taste.

C. Probiotics: intestinal health and immunity

Probiotics are living microorganisms that benefit the intestinal health and the immune system.

  1. The role of probiotics:
    • Improving digestion: They help to digest food and absorb nutrients.
    • Strengthening immunity: They stimulate the immune system and protect against infections.
    • Reduced inflammation: Reduce inflammation in the intestines and other parts of the body.
    • Improving mood: Some probiotics can improve mood and reduce the alarm.
  2. Probiotics strains:
    • Lactobacillus: It is widely used to improve digestion and strengthen immunity.
    • Bifidobacterium: Helps maintain intestinal health and improves mood.
    • Saccharomyces boulardii: Helps prevent and treat diarrhea associated with antibiotics.
  3. Recommended dosage: Depends on the strain and the purpose of the reception.
  4. Important factors when choosing:
    • Strains: Choose probiotics containing strains that are suitable for your needs.
    • The amount of Co. Make sure that the additive contains a sufficient amount of colony -forming units (CFU).
    • Storage conditions: Some probiotics require storage in the refrigerator.

D. Hyaluronic acid: skin moisturizing and joints

Hyaluronic acid is a substance contained in the skin, joints and other tissues. It has the ability to hold water, which makes it important to moisturize the skin and lubrication of the joints.

  1. The role of hyaluronic acid:
    • Moisturization of the skin: It attracts and holds water in the skin, making it more moisturized and elastic.
    • Joint health: Lubricates the joints and reduces friction, which can relieve pain and improve mobility.
  2. Forms of hyaluronic acid:
    • Capsules: They are absorbed by the body and help moisturize the skin and lubricate the joints.
    • Creams and serums: They are applied to the skin and help moisturize and smooth wrinkles.
  3. Recommended dosage: 120-240 mg per day.
  4. Important factors when choosing:
    • Molecular weight: Hyaluronic acid with low molecular weight penetrates the skin better.
    • Quality: Choose additives from reliable manufacturers with a good reputation.

IV. Key conclusions and recommendations

The choice of dietary supplements for women after 40 years should be based on individual needs and characteristics of the body. It is recommended to consult a doctor or nutritionist to determine the optimal set of additives and their dosages. It is important to choose quality products from reliable manufacturers and take into account possible interactions with other drugs. Do not consider dietary supplement as a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management. Bad should be considered as an addition to a healthy lifestyle, which can help maintain the health and life activity of a woman in this important period of her life.

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