Top Badov for Women’s Health

Top Badov for Women’s Health: a detailed review and choice of choice

Women’s health is a complex and multifaceted system, which is influenced by hormonal changes, stress, diet and lifestyle. Maintaining optimal health requires an integrated approach, including a balanced diet, regular physical exercises and sufficient sleep. In some cases, biologically active additives (dietary supplements) can play an auxiliary role, filling the deficiency of the necessary nutrients and supporting certain aspects of women’s health. It is important to remember that dietary supplements are not medicines and should not be used to treat diseases. Before taking any additives, you need to consult a doctor.

In this review, we will consider the most popular and studied dietary supplements that can be useful for women, with an emphasis on their scientific rationale, potential advantages, possible side effects and recommendations for use.

I. Vitamins and minerals – the basis of women’s health:

1. Vitamin D:

   • Role in the body: Vitamin D plays a key role in the regulation of calcium metabolism, maintaining bone and teeth, strengthening the immune system and reducing the risk of developing chronic diseases. It also participates in the regulation of mood and cognitive functions.
   • Deficiency in women: Vitamin D deficiency is widespread, especially among women living in the northern latitudes with dark skin, spending little time in the sun or suffering from obesity.
   • Advantages of admission of dietary supplements: Filling up the deficiency of vitamin D can improve bone health, reduce the risk of osteoporosis, strengthen immunity, improve mood and reduce the risk of developing certain types of cancer.
   • Recommended dosage: The recommended daily dose of vitamin D for adults is 600 IU (international units). People with deficiency may require a higher dose that the doctor should determine.
   • Output forms: Vitamin D is available in various forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered a more effective form, since it is better absorbed by the body.
   • Side effects: When receiving in recommended doses, vitamin D is usually safe. However, when taking excessively high doses, side effects such as nausea, vomiting, constipation, weakness and renal failure can occur.
   • Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Pay attention to the content of vitamin D in one capsule or tablet and take the supplement in accordance with the doctor’s recommendations.

2. Calcium:

   • Role in the body: Calcium is necessary for the health of bones and teeth, transmitting nerve impulses, muscle contractions and blood coagulation.
   • Deficiency in women: Women, especially during the period of menopause, are at risk of calcium deficiency due to a decrease in estrogen level, which can lead to osteoporosis.
   • Advantages of admission of dietary supplements: Reception of calcium additives can help strengthen the bones, reduce the risk of osteoporosis and fractures.
   • Recommended dosage: The recommended daily dose of calcium for adults is 1000-1200 mg.
   • Output forms: Calcium is available in various forms, including calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed, especially people with low acidity of the stomach.
   • Side effects: When taking calcium in recommended doses, it is usually safe. However, when taking excessively high doses, side effects such as constipation, bloating and increased risk of kidney stones can occur.
   • Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Divide the daily dose into several techniques and take calcium during meals to improve absorption. Avoid simultaneous intake of calcium with iron, zinc and magnesium, as they can compete for assimilation.

3. Iron:

   • Role in the body: Iron is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body. It also plays a role in the immune system and cognitive functions.
   • Deficiency in women: Women, especially during menstruation and pregnancy, are at risk of iron deficiency due to blood loss.
   • Advantages of admission of dietary supplements: Reception of iron additives can help update the deficiency, improve energy levels, reduce fatigue and improve cognitive functions.
   • Recommended dosage: The recommended daily dose of iron for women is 18 mg, for pregnant women – 27 mg.
   • Output forms: Iron is available in various forms, including iron sulfate, iron fumarat and iron gluconate. Iron fumarat and iron gluconate are usually better tolerated than iron sulfate.
   • Side effects: When taking the recommended doses, iron is usually safe. However, when taking excessively high doses, side effects such as constipation, nausea, vomiting and abdominal pain can occur.
   • Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Take iron on an empty stomach or between meals to improve assimilation. Vitamin C can improve iron absorption. Avoid simultaneously taking iron with calcium, magnesium and tea, as they can prevent assimilation.

4. Folic acid (vitamin B9):

   • Role in the body: Folic acid is necessary for dividing cells, growth and development of tissues, as well as for the formation of red blood cells. Especially important during pregnancy to prevent defects in the nervous tube in the fetus.
   • Deficiency in women: Folic acid deficiency can occur due to insufficient consumption of fruits and vegetables, as well as due to taking some drugs.
   • Advantages of admission of dietary supplements: Taking folic acid additives can help prevent defects in the nerve tube in the fetus during pregnancy, reduce the risk of cardiovascular diseases and improve cognitive functions.
   • Recommended dosage: The recommended daily dose of folic acid for adults is 400 mcg, for pregnant women – 600 μg.
   • Output forms: Folic acid is available in various forms, including folic acid and methylphulatory. Methylphulatory is an active form of folic acid and is better absorbed by some people.
   • Side effects: When taken in recommended doses, folic acid is usually safe. However, when taking excessively high doses, side effects such as masking of vitamin B12 deficiency can occur.
   • Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Pregnant women are recommended to start taking folic acid at least a month before conception.

5. Vitamin B12 (cobalamin):

   • Role in the body: Vitamin B12 is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis.
   • Deficiency in women: Vitamin B12 deficiency can occur due to a vegetarian or vegan diet, problems with the absorption of nutrients in the intestines or taking some drugs.
   • Advantages of admission of dietary supplements: Reception of vitamin B12 additives can help prevent deficiency, improve energy levels, reduce fatigue and improve cognitive functions.
   • Recommended dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg.
   • Output forms: Vitamin B12 is available in various forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more active forms and are better absorbed by some people.
   • Side effects: When receiving in recommended doses, vitamin B12 is usually safe.
   • Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Vegetarians and vegans are recommended to take vitamin B12 additives regularly.

II. Omega-3 fatty acids:

• Role in the body: Omega-3 fatty acids, such as eicopascentenoic acid (EPK) and daily oxaenoic acid (DGC), are necessary for the health of the brain, heart and blood vessels. They also have anti -inflammatory properties.
• Advantages of admission of dietary supplements: Reception of Omega-3 additives can help reduce the risk of cardiovascular diseases, improve mood, reduce inflammation and maintain skin health.
• Recommended dosage: The recommended daily dose of Omega-3 is 250-500 mg of EPK and DGK.
• Sources: The main sources of Omega-3 are fatty fish (salmon, mackerel, sardines), linen seed, chia and walnuts.
• Output forms: Omega-3 is available in various forms, including fish oil, kriely fat and vegetarian sources (algae oil).
• Side effects: When taking Omega-3 doses, they are usually safe. However, when taking excessively high doses, side effects such as liquefaction of blood and gastrointestinal disorders can occur.
• Choice recommendations: Choose additives from reliable manufacturers that have undergone independent testing for quality and cleanliness. Pay attention to the content of the EPK and DGC in one capsule or tablet. Take omega-3 during meals to improve assimilation.

III. Probiotics:

• Role in the body: Probiotics are living microorganisms that benefit health, improving the balance of intestinal microflora.
• Advantages of admission of dietary supplements: Taking probiotics additives can help improve digestion, strengthen immunity, reduce the risk of urinary tract infections and vaginal, as well as improve the skin condition.
• Recommended strains: The most studied and useful probiotics strains include Lactobacillus and Bifidobacterium.
• Recommended dosage: The dosage of probiotics varies depending on the strain and the product. Follow the instructions on the packaging.
• Output forms: Probiotics are available in various forms, including capsules, tablets, powders and fluids.
• Side effects: When taking the recommended doses, probiotics are usually safe. However, in rare cases, side effects such as bloating and gases may occur.
• Choice recommendations: Choose additives from reliable manufacturers containing living and active microorganisms. Store probiotics in the refrigerator to maintain their effectiveness.

IV. Plant extracts and adaptogens for hormonal balance and overall health:

1. Everalnaya primrose oil (Evening Primrose Oil):

   • Composition: Contains gamma-linolenic acid (GLK), omega-6 fatty acid.
   • Advantages: It is believed that it helps to alleviate the symptoms of the premenstrual syndrome (PMS), such as breast soreness, bloating and irritability. It can also help with eczema and other skin diseases.
   • Dosage: It is usually recommended 1000-1300 mg per day.
   • Side effects: They may include nausea, diarrhea and headache. It is not recommended to take blood with drugs.

2. Ashwaganda (Ashwagandha):

   • What is this: Adaptogen used in Ayurvedic medicine.
   • Advantages: It can help reduce stress and anxiety, improve sleep, increase energy and maintain thyroid function. It can also improve physical endurance.
   • Dosage: It is usually recommended 300-500 mg per day.
   • Side effects: They may include drowsiness, stomach disorder and headache. Not recommended for pregnant and lactating women.

3. Dong Quai (Dong quai):

   • What is this: Traditional Chinese medicinal plant.
   • Advantages: It is used to relieve symptoms of menopause, such as tides and night sweating. It can also help adjust the menstrual cycle.
   • Dosage: Corrected, but usually recommended 100-300 mg per day.
   • Side effects: It can increase the sensitivity to the sun, cause stomach disorder and influence blood coagulation. It is not recommended for pregnant and lactating women, as well as people with blood coagulation disorders.

4. BLOPOGOGON BOLACE (Black COHOSH):

   • Advantages: It is widely used to alleviate the symptoms of menopause, such as tides, night sweating and mood swings.
   • Dosage: It is usually recommended 40-80 mg per day.
   • Side effects: They may include stomach disorder, headache and dizziness. It should be used with caution to people with liver diseases.

5. Soye isoflavons:

   • What is this: Plant compounds, structurally similar to estrogen.
   • Advantages: Menopause symptoms can help alleviate, such as tides and dry vagina.
   • Dosage: It is usually recommended 40-80 mg per day.
   • Side effects: They may include stomach disorder and headache. It should be used with caution to people with estrogen-sensitive conditions.

6. Holy Vitex (Chasteberry/Vitex Agnus-Castus):

   • Advantages: It is used to relieve PMS symptoms, such as breast soreness, bloating and irritability. It can also help adjust the menstrual cycle and reduce prolactin levels.
   • Dosage: It is usually recommended 20-40 mg per day.
   • Side effects: They may include stomach disorder, headache and skin rashes.

V. Specialized dietary supplements for certain conditions:

1. D-mannose:

   • What is this: Natural sugar, which can help prevent urinary tract infections (EPP).
   • Advantages: Prevents the attachment of bacteria E. coli to the walls of the bladder.
   • Dosage: It is usually recommended 2 grams per day for prevention and 1 gram every 2-3 hours during an acute infection.
   • Side effects: Usually safe, but can cause bloating or diarrhea in large doses.

2. Cranberry additives:

   • Advantages: Like a D-mannose, cranberries contain compounds that can help prevent the IMP.
   • Dosage: Corrected depending on the product.
   • Side effects: They may include stomach disorder and interaction with some drugs.

3. MIO-foreign and d-hiro-foreign:

   • Advantages: They are used to improve the fertility and treatment of polycystic ovary syndrome (PCA). They can help adjust the menstrual cycle, improve insulin sensitivity and reduce the level of androgens.
   • Dosage: It is usually recommended 2 grams of myo-foreign and 50 mg D-Hiro-foreign per day.
   • Side effects: They may include stomach disorder and headache.

4. N-Acetylcistein (NAC):

   • Advantages: A powerful antioxidant that can help improve fertility, reduce insulin levels and improve liver function.
   • Dosage: It is usually recommended 600-1200 mg per day.
   • Side effects: They may include stomach disorder, nausea and vomiting.

Important warnings:

• Consultation with a doctor: Before you start taking any dietary supplements, be sure to consult a doctor, especially if you have any chronic diseases, you take medicines or are pregnant or breastfeeding.
• Interaction with drugs: Bades can interact with some medicines, so it is important to inform the doctor about all the additives that you accept.
• Quality and safety: Choose dietary supplements from reliable manufacturers who have passed independent quality testing and cleanliness. Make sure that the products contain the declared ingredients in the specified doses and do not contain harmful impurities.
• Dosage: Follow the packaging instructions and do not exceed the recommended dosage.
• Do not replace the medicine: Bades are not a replacement for medicines prescribed by a doctor.
• Side effects: If you experience any side effects after taking dietary supplements, stop taking them and consult a doctor.

Conclusion:

Maintaining women’s health is a continuous process that requires an integrated approach. Bades can be a useful addition to a healthy lifestyle, but they should be used with caution and under the supervision of a doctor. Remember that dietary supplements are not medicines and should not be used to treat diseases. Always consult a doctor before taking any new additives.