Effective dietary supplements for women’s energy and vital tone - Yes Global продукция

Section 1: Understanding of energy deficiency and its causes in women

1 Hormonal vibrations: estrogen, progesterone and fatigue

Estrogen and progesterone, key female sex hormones, play a critical role in energy exchange, mood and general well -being. During the menstrual cycle, during pregnancy and menopause, the levels of these hormones are subjected to significant fluctuations.
- Menstrual cycle: During the lutein phase (after ovulation), the level of progesterone increases, which can cause fatigue, bloating and irritability in some women. A decrease in estrogen levels before menstruation can also contribute to fatigue and mood swings.
- Pregnancy: In the first trimester of pregnancy, the level of hormones increases sharply, which leads to severe fatigue, nausea and drowsiness. The body is rebuilt to maintain the development of the fetus, requiring a huge amount of energy. In subsequent trimester, fatigue can be caused by weight gain, insomnia and physical discomfort.
- Menopause: During menopause, the estrogen level decreases dramatically, which leads to a wide range of symptoms, including ebbbes, night sweating, insomnia, mood swings and fatigue. A decrease in estrogen affects the function of mitochondria (energy centers of cells), which leads to a decrease in energy production.
Hormonal balance disorders, such as polycystic ovary syndrome (PCA) and hypothyroidism (reduced thyroid function), can also cause chronic fatigue in women.
1. 1 Hormonal stabilization methods:
  - Balanced nutrition: Include products rich in nutrients in the diet, such as fruits, vegetables, whole grain products and low -fat sources of protein. Avoid processed products, sugar and excessive caffeine consumption.
  - Regular physical exercises: Moderate physical exercises, such as walking, swimming or yoga, can help improve hormonal balance, reduce stress and increase energy level.
  - Stress management: Practice relaxation methods such as meditation, deep breathing or yoga to reduce stress levels.
  - Sufficient sleep: Try to sleep 7-8 hours at night. Create a relaxing atmosphere for sleeping, avoid using electronic devices before bedtime and adhere to a regular sleep schedule.
  - Consultation with a doctor: If you suspect that you have a hormonal imbalance, consult a doctor for diagnosis and treatment.
2 Disadvantage of nutrients: key vitamins and minerals for energy

The lack of certain vitamins and minerals can significantly reduce the level of energy and vital tone. Women are especially at risk of iron deficiency, vitamin D, B vitamins and magnesium.
- Iron: Iron is necessary for the transfer of oxygen in the blood. Iron deficiency (anemia) can cause fatigue, weakness, dizziness and pallor of the skin. Women lose iron during menstruation, so they need more iron than men.
- Vitamin D: Vitamin D plays an important role in energy exchange, immune function and bone health. Vitamin D deficiency can cause fatigue, muscle weakness and depression. Vitamin D is produced in the skin under the influence of sunlight, but many people do not receive enough sunlight, especially in the winter months.
- B vitamins B: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) are necessary to convert food into energy. B vitamins deficiency can cause fatigue, weakness, irritability and problems with concentration.
- Magnesium: Magnesium is involved in hundreds of enzymatic reactions in the body, including energy metabolism, muscle function and regulation of blood sugar. Magnesium deficiency can cause fatigue, muscle cramps, insomnia and irritability.
1. 2 Sources of nutrients in food:
  - Iron: Red meat, poultry, fish, legumes, dark green leafy vegetables (spinach, cabbage).
  - Vitamin D: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms, enriched products (milk, juice).
  - B vitamins B: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, dark green leafy vegetables.
  - Magnesium: Dark green leafy vegetables (spinach, cabbage), nuts, seeds, legumes, whole grain products, avocados.
3 Chronic stress and depletion of adrenal glands

Chronic stress can have a destructive effect on the body, depleting the adrenal glands – glands that produce hormones that help cope with stress, such as cortisol. A constantly increased level of cortisol can lead to fatigue, insomnia, anxiety, depression and a decrease in immunity.
1. 3 Phases of exhaustion of adrenal glands:
  - Phase 1 (anxiety): In this phase, the adrenal glands produce an excessive amount of cortisol to help the body cope with stress. You may feel excited, energetic and have difficulties with falling asleep.
  - Phase 2 (resistance): In this phase, the adrenal glands continue to produce cortisol, but not so effective. You may feel tired, irritable and have problems with concentration.
  - Phase 3 (exhaustion): In this phase, the adrenal glands can no longer develop a sufficient amount of cortisol. You may feel extremely tired, depressed and have health problems.
2. 4 Adrenal gland support methods:
  - Stress management: Practice relaxation methods such as meditation, yoga or tai-chi.
  - Sufficient sleep: Try to sleep 7-8 hours at night.
  - Healthy nutrition: Adhere to a balanced diet rich in nutrients. Avoid processed products, sugar and caffeine.
  - Herbs-Adptogens: Adaptogen herbs, such as Ashvaganda, Rodiola Pink and Eleutherococcus, can help the body adapt to stress and increase energy level.
  - Vitamins and minerals: B vitamins B, vitamin C and magnesium are necessary for the health of the adrenal glands.
  - Regular physical exercises: Moderate physical exercises can help reduce stress and improve overall well -being.
4 Insufficient sleep and its consequences

Lack of sleep is one of the most common causes of fatigue in women. During sleep, the body is restored, repaired and consolidated by memory. The lack of sleep can lead to fatigue, a decrease in cognitive functions, mood swings, weakening of immunity and increased risk of chronic diseases.
1. 5 Causes of insufficient sleep in women:
  - Hormonal changes: Hormonal changes during the menstrual cycle, pregnancy and menopause can disrupt sleep.
  - Stress and anxiety: Stress and anxiety can be difficult to fall asleep and maintain sleep.
  - Children care: Women often bear the main responsibility for children’s care, which can lead to sleep disturbance.
  - Work: Work on several jobs or shift work can violate the sleep schedule.
  - Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome and chronic pain, can disturb sleep.
2. 6 Improving the quality of sleep:
  - Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
  - Relaxing sleeping. Make a dark, quiet and cool bedroom.
  - Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  - Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, hormone, which regulates sleep.
  - Regular physical exercises: Regular physical exercises can help improve sleep, but avoid exercises immediately before bedtime.
  - Relaxation techniques: Practice relaxation techniques, such as meditation, deep breathing or yoga, before bedtime.
  - Consultation with a doctor: If you have problems with sleep, consult a doctor for diagnosis and treatment.
5 Thyroid diseases and fatigue

The thyroid gland produces hormones that regulate metabolism, growth and development. Thyroid diseases, such as hypothyroidism (reduced thyroid function) and hyperthyroidism (increased thyroid function), can cause fatigue.
- Hypothyroidism: Hypothyroidism can lead to fatigue, weakness, increase in weight, constipation, dry skin and depression. The thyroid gland does not produce a sufficient amount of hormones, which slows down metabolism.
- Hypertreenineosis: Hyperthyroidism can lead to fatigue, nervousness, irritability, insomnia, rapid heartbeat, weight loss and sweating. The thyroid gland produces an excess amount of hormones, which accelerates metabolism.
1. 7 Diagnosis and treatment of thyroid diseases:
  - Blood tests: Blood tests can measure the level of thyroid hormones, such as TSH (thyreotropic hormone), T4 (thyroxine) and T3 (triiodothyronine).
  - Medication: Hypothyroidism is treated with hormone replacement therapy (levotyroxine). Hyperthyroidism is treated with medicines that suppress the production of thyroid hormones, radioactive iodine or surgical intervention.
  - Proper nutrition: For the health of the thyroid gland, iodine, selenium and zinc is important.

Section 2: Effective dietary supplement to increase energy and vital tone

1 Iron: types, dosages and recommendations for use

Iron is the most important mineral for the transfer of oxygen in the blood and maintaining energy metabolism. The lack of iron (anemia) can lead to fatigue, weakness and dizziness. There are various types of iron, including hemic and non -meter iron. Hemic iron, contained in animal products, is better absorbed by the body than the black iron contained in products of plant origin.
1. 1 Iron types:
  - Hem iron: Contained in animal products, such as red meat, poultry and fish. It is absorbed by the body better than non -meter iron.
  - Neghemian iron: Contained in products of plant origin, such as legumes, dark green leafy vegetables and enriched products. It is absorbed by the body worse than hemic iron. Vitamin C can improve the absorption of non -meter iron.
2. 2 Iron dosage:
  - Recommended daily dose (RSD) of iron for women: 18 mg per day. For pregnant women, RSD is 27 mg per day. For nursing women, RSD is 9 mg per day.
  - The upper permissible level of consumption (clock) of iron: 45 mg per day. Exceeding the clock can lead to side effects, such as constipation, nausea and vomiting.
3. 3 Recommendations for the use of iron:
  - Take iron on an empty stomach: Iron is better absorbed on an empty stomach. If iron causes a stomach disorder, you can take it with a small amount of food.
  - Avoid taking iron with milk, coffee or tea: These products can prevent the assimilation of iron.
  - Take iron with vitamin C: Vitamin C improves the absorption of non -meter iron.
  - Consult a doctor: Before starting iron, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
4. 4 Side effects of iron:
  - Constipation: Constipation is one of the most common side effects of iron. To prevent constipation, it is recommended to drink a lot of liquids and consume foods rich in fiber.
  - Nausea: Nausea can be a side effect of iron, especially when taking on an empty stomach.
  - Vomit: Vomiting can be a side effect of taking high doses of iron.
  - Dark chair: Dark chair is a normal side effect of iron.
2 Vitamin D: forms, dosage and importance for energy and immunity

Vitamin D plays an important role in energy exchange, immune function and bone health. Vitamin D deficiency can lead to fatigue, muscle weakness and depression. Vitamin D is produced in the skin under the influence of sunlight, but many people do not receive enough sunlight, especially in the winter months.
1. 5 Vitamin D forms:
  - Vitamin D2 (ergocalciferol): Contained in plant products and mushrooms.
  - Vitamin D3 (cholecalciferol): It is produced in the skin under the influence of sunlight and is found in products of animal origin, such as oily fish and egg yolks. Vitamin D3 is more effective than vitamin D2 in an increase in vitamin D levels in the blood.
2. 6 Vitamin D dosages:
  - Recommended daily dose (RSD) of vitamin D for adults: 600 IU (international units) per day. For people over 70 years old, RSD is 800 IU per day.
  - The upper permissible level of consumption (vdup) of vitamin D: 4000 IU per day. Exceeding the clock can lead to side effects, such as nausea, vomiting, weakness and kidney problems.
3. 7 Recommendations for the use of vitamin D:
  - Take vitamin D with food containing fats: Vitamin D is a fat -soluble vitamin and is better absorbed if you take it with food containing fats.
  - Consult a doctor: Before taking vitamin D, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
4. 8 The importance of vitamin D for energy and immunity:
  - Energy: Vitamin D is involved in energy exchange and can help reduce fatigue and increase the level of energy.
  - Immunity: Vitamin D plays an important role in the immune function and can help protect against infections.
3 B vitamins B: various types, functions and sources

B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) are necessary to convert food into energy. B vitamins deficiency can lead to fatigue, weakness, irritability and problems with concentration. Each B vitamin performs its unique functions in the body.
1. 9 Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism and functioning of the nervous system. Contained in whole grain products, meat, poultry and fish.
2. 10 Vitamin B2 (Riboflavin): It is necessary for energy exchange, health and vision. Contained in dairy products, meat, poultry, fish and green leafy vegetables.
3. 11 Vitamin B3 (Niacin): It is necessary for energy exchange, skin health and nervous system. Contained in meat, poultry, fish, peanuts and whole grains.
4. 12 Vitamin B5 (pantotenic acid): It is necessary for energy metabolism, synthesis of hormones and cholesterol. Contained in meat, poultry, fish, eggs, dairy products, legumes and whole grains.
5. 13 Vitamin B6 (Pyridoxin): It is necessary for protein metabolism, functioning of the nervous system and the formation of red blood cells. Contained in meat, poultry, fish, bananas, avocados and potatoes.
6. 14 Vitamin B7 (Biotin): It is necessary for energy exchange, health, hair and nails. Contained in eggs, nuts, seeds and liver.
7. 15 Vitamin B9 (folic acid): It is necessary for the formation of red blood cells and the development of the nervous system. Contained in green leafy vegetables, legumes, oranges and enriched products. Particularly important for pregnant women.
8. 16 Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is found only in animal products, such as meat, poultry, fish, eggs and dairy products. Vitamin B12 in the form of an additive should be taken by vegetarians and vegans.
9. 17 Recommendations for the use of B vitamins:
  - Take a complex of B vitamins B: The complex of B vitamins contains all eight B vitamins in balanced doses.
  - Take group B vitamins with food: B vitamins are better absorbed if you take them with food.
  - Consult a doctor: Before taking vitamins of group B, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
4 Magnesium: forms, dosages and benefits for muscle function and sleep

Magnesium is involved in hundreds of enzymatic reactions in the body, including energy metabolism, muscle function and regulation of blood sugar. Magnesium deficiency can lead to fatigue, muscle cramps, insomnia and irritability. There are various forms of magnesium, which differ in digestibility.
1. 18 Forms of magnesium:
  - Magnesium oxide: It is poorly absorbed by the body.
  - Magnesium citrate: It is well absorbed by the body and can have a laxative effect.
  - Magnesium glycinate: It is well absorbed by the body and does not cause a laxative effect.
  - Magnesium tronate: It is well absorbed by the body and can improve cognitive functions.
2. 19 Magnesium dosages:
  - Recommended daily dose (RSD) magnesium for women: 310-320 mg per day.
  - The upper permissible level of consumption (clock) of magnesium (only from additives): 350 mg per day. Exceeding the clock can lead to side effects, such as diarrhea, nausea and cramps in the abdomen.
3. 20 Recommendations for the use of magnesium:
  - Take magnesium with food: Magnesium is better absorbed if you take it with food.
  - Divide the dose of magnesium: If you take a high dose of magnesium, divide it into several tricks during the day.
  - Consult a doctor: Before taking magnesium, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
4. 21 The benefits of magnesium for muscle function and sleep:
  - Muscle function: Magnesium helps to relax muscles and prevent muscle cramps.
  - Dream: Magnesium helps to relax and improve sleep quality.
5 Coenzym Q10 (COQ10): role in energy exchange and antioxidant protection

Coenzym Q10 (CoQ10) is a substance that is involved in energy metabolism and has antioxidant properties. COQ10 is contained in all cells of the body, but its level decreases with age and in some diseases. Reception of COQ10 in the form of an additive can help increase the level of energy and protect the cells from damage.
1. 22 The role of COQ10 in energy exchange:
  - COQ10 plays an important role in mitochondria, energy centers. It helps transform food into energy (ATP).
2. 23 Antioxidant protection COQ10:
  - COQ10 protects cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids, leading to various diseases.
3. 24 COQ10 dosage:
  - Recommended dose COQ10: 100-200 mg per day.
  - Safety COQ10: COQ10 is usually well tolerated, but in some cases it can cause side effects, such as nausea, diarrhea and headache.
4. 25 Recommendations for use COQ10:
  - Take COQ10 with food containing fats: COQ10 is a fat -soluble substance and is better absorbed if you take it with food containing fats.
  - Consult a doctor: Before you start taking COQ10, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
6 Adaptogens: Ashvaganda, Rodiola pink and ginseng – advantages and dosage

Adaptogens are herbs that help the body adapt to stress and increase resistance to various adverse factors. Adaptogens can help reduce fatigue, increase energy level, improve cognitive functions and support the immune system.
1. 26 Ashwaganda:
  - Advantages: Ashvaganda helps reduce stress, anxiety and fatigue, improves sleep and supports the immune system.
  - Dosage: 300-500 mg of standardized extract per day.
  - Side effects: Ashvaganda is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder and drowsiness.
2. 27 Rodiola pink:
  - Advantages: Rhodiola pink helps to reduce fatigue, increase energy level, improve cognitive functions and reduce depression symptoms.
  - Dosage: 200-600 mg of standardized extract per day.
  - Side effects: Rhodiola pink is usually well tolerated, but in some cases it can cause side effects, such as insomnia and headache.
3. 28 Ginseng:
  - Advantages: Ginseng helps to increase energy levels, improve cognitive functions, support the immune system and improve sexual function.
  - Dosage: 200-400 mg of standardized extract per day.
  - Side effects: Ginseng can cause side effects, such as insomnia, nervousness and increase in blood pressure.
4. 29 Recommendations for the use of adaptogens:
  - Start with a low dose: Start with a low dose of adaptogens and gradually increase it until you reach the desired effect.
  - Take adaptogens for a limited time: Adaptogens are not intended for prolonged use. It is recommended to take adaptogens for 4-6 weeks, and then take a break.
  - Consult a doctor: Before taking adaptogens, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
7 L-carnitine: transportation of fatty acids and energy increase

L-carnitine is an amino acid that plays an important role in energy exchange. L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy. Reception of L-carnitine in the form of an additive can help increase the level of energy, improve physical endurance and reduce fatigue.
1. 30 The role of L-carnitine in energy exchange:
  - L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy (ATP).
2. 31 L-carnitine dosage:
  - Recommended dose of L-carnitine: 500-2000 mg per day.
  - L-carnitine safety: L-carnitine is usually well tolerated, but in some cases it can cause side effects, such as nausea, diarrhea and heartburn.
3. 32 Recommendations for the use of L-carnitine:
  - Take L-carnitine with food: L-carnitine is better absorbed if you take it with food.
  - Consult a doctor: Before taking L-carnitine, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
8 Creatine: Increase in muscle strength and energy (with caution for women)

Creatine is an amino acid that plays an important role in energy metabolism in the muscles. Creatine helps to increase muscle strength and endurance. Reception of creatine in the form of an additive can be useful for women involved in sports, but requires a careful approach.
1. 33 The role of creatine in energy exchange:
  - Creatine helps regenerate ATP (adenosine triphosphate), the main source of energy for muscles.
2. 34 Creatine dosages for women:
  - A refurbish dose of creatine: 3-5 grams per day. Some women prefer to start with a smaller dose (1-2 grams per day) to avoid water delay.
  - Cycl accepts creatine: Some experts recommend a cyclic creation of creatine (for example, 8 weeks of admission, 4 weeks of a break) to prevent a decrease in the effectiveness of the additive.
3. 35 Precautions for women when taking creatine:
  - Water delay: Creatine can cause water retention, which can lead to weight gain. Some women can be more sensitive to this effect.
  - Bloating: Creatine can cause bloating.
  - Pregnancy and breastfeeding: Creatine is not recommended for pregnant and nursing women, since there is not enough data on its safety during this period.
  - Consultation with a doctor: Before taking creatine, it is necessary to consult a doctor in order to determine the dosage and exclude possible contraindications.
9 Probiotics: improving intestinal health and increasing energy

Probiotics are living microorganisms that bring health benefits when they are accepted in sufficient quantities. Probiotics can improve intestinal health, support the immune system and increase energy level. A healthy intestine is important for the absorption of nutrients and maintaining overall well -being.
1. 36 Advantages of probiotics for intestinal health:
  - Improving digestion: Probiotics help to digest food and absorb nutrients.
  - Strengthening the immune system: Probiotics stimulate the immune system and help fight infections.
  - Reducing inflammation: Probiotics help reduce inflammation in the intestines.
  - Prevention of dysbiosis: Probiotics help restore the balance of intestinal microflora after taking antibiotics.
2. 37 Probiotics strains:
  - Lactobacillus: Useful for the health of vagina and digestion.
  - Bifidobacterium: Useful for the health of the colon and the immune system.
3. 38 Dosages of probiotics:
  - Recommended dose of probiotics: 5-10 billion Co (colony-forming units) per day.
4. 39 Recommendations for the use of probiotics:
  - Take probiotics on an empty stomach or with food: Some studies show that probiotics are better absorbed if you take them on an empty stomach, while other studies show that food intake does not affect assimilation.
  - Keep probiotics in the refrigerator: Probiotics must be stored in the refrigerator in order to maintain their viability.
  - Consult a doctor: Before taking probiotics, it is necessary to consult a doctor to determine the suitable strain and dosage.
10 Spirulin and Chlorella: Superfoods for Energy and Detoxication

Spirulin and chlorella are blue-green algae that are rich in nutrients and have powerful antioxidant properties. They can help increase energy levels, improve the detoxification of the body and support the immune system.
1. 40 The nutritional value of spirulina and chlorella:
  - Protein: Spirulin and chlorella contain a high level of protein, which is important for maintaining muscle mass and

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