Recommendations for receiving dietary supplements for women

Recommendations for receiving dietary supplements for women: a comprehensive guide for health and well -being

Women’s health is a complex and dynamic system that requires special attention and support. Biologically active additives (dietary supplements) can become a valuable tool for maintaining optimal well -being, compensation for deficiency and prevention of diseases at different stages of life. However, it is important to understand that dietary supplements are not medicines, but additions to a balanced diet and a healthy lifestyle. Before taking any additives, consultation with a doctor is needed to exclude contraindications and interaction with the drugs taken.

1. Key nutrients for women’s health:

The optimal functioning of the female body requires sufficient receipt of certain vitamins, minerals and other biologically active substances. Particular attention should be paid to the following nutrients:

• Iron: He plays a key role in the transport of oxygen in the blood and maintaining the energy level. Iron deficiency, especially common among women of childbearing age due to menstrual blood loss, can lead to fatigue, weakness, dizziness, headaches and a decrease in immunity.

  • Reception recommendations: Iron should be taken on an empty stomach for better absorption. Avoid simultaneous intake with dairy products, tea, coffee and calcium preparations, as they can interfere with iron absorption. Reception with vitamin C improves the absorption of iron. Iron forms, such as iron bislycinate, are well tolerated and have less side effects.
  • Dosage: The recommended daily dose of iron for women of childbearing age is 18 mg. With iron deficiency, the dose can be increased on the recommendation of a doctor.
  • Sources in dietary supplements: Iron is represented in various forms, including iron sulfate, iron fumarat, iron gluconate and iron bislycinate. Iron bislycinate is considered the most bioavailable and well -tolerated form.

• Calcium: It is necessary to maintain the health of bones and teeth, as well as for the normal functioning of muscles, nerves and cardiovascular system. With age, the bone density decreases, especially after menopause, which increases the risk of osteoporosis.

  • Reception recommendations: Calcium should be taken during food for better absorption. Avoid simultaneous administration with iron, as they can compete for absorption.
  • Dosage: The recommended daily dose of calcium for women aged 19-50 is 1000 mg, and for women over 50-1200 mg.
  • Sources in dietary supplements: Calcium is presented in various forms, including calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed than calcium carbonate, especially in people with reduced acidity of the stomach.

• Vitamin D: He plays an important role in mastering calcium, maintaining bone health and immune system. Vitamin D deficiency is common, especially in the winter months and in people with a limited stay in the sun.

  • Reception recommendations: Vitamin D should be taken with food containing fats for better absorption.
  • Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU. With vitamin D deficiency, the dose can be increased according to the recommendation of the doctor.
  • Sources in dietary supplements: Vitamin D is presented in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective than vitamin D2 in an increase in vitamin D levels in the blood.

• Folic acid (vitamin B9): It is necessary for the normal development of the nervous system of the fetus during pregnancy. It is also important for maintaining the health of the cardiovascular system and hematopoiesis.

  • Reception recommendations: Folic acid is recommended to be taken regularly, especially for women planning pregnancy or pregnant women.
  • Dosage: The recommended daily dose of folic acid for adults is 400 mcg. For women planning pregnancy, it is recommended to take 400-800 μg of folic acid per day.
  • Sources in dietary supplements: Folic acid is represented in various forms, including folic acid and methylphulatory. The methylphulatory is a more bio -access form of folic acid.

• Omega-3 fatty acids: Important to the health of the cardiovascular system, brain and eyes. They have anti -inflammatory properties and can improve mood.

  • Reception recommendations: Omega-3 fatty acids should be taken with food containing fats for better absorption.
  • Dosage: The recommended daily dose of EPC (Eikosororoic acid) and DHK (Docoshegexic acid) is 250-500 mg.
  • Sources in dietary supplements: Omega-3 fatty acids are found in fish oil, linen oil and algae oil.

• Magnesium: Participates in more than 300 biochemical reactions in the body, including maintaining the health of muscles, nerves, bones and cardiovascular system. Magnesium deficiency can lead to muscle cramps, fatigue, anxiety and insomnia.

  • Reception recommendations: Magnesium should be taken during food for better absorption.
  • Dosage: The recommended daily dose of magnesium for women is 310-320 mg.
  • Sources in dietary supplements: Magnesium is represented in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium tronate. Magnesium glycinate and magnesium tronate are considered the most bioavailable forms.

• Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis. Vitamin B12 deficiency can lead to fatigue, weakness, numbness of the limbs and memory problems. It is especially important for vegetarians and vegans, as it is mainly contained in animal products.

  • Reception recommendations: Vitamin B12 should be taken on an empty stomach for better absorption.
  • Dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg.
  • Sources in dietary supplements: Vitamin B12 is represented in various forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms.

• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. Iodine deficiency can lead to problems with the thyroid gland, fatigue and weight gain.

  • Reception recommendations: Iodine should be taken in accordance with the recommendations of the doctor.
  • Dosage: The recommended daily dose of iodine for adults is 150 μg.
  • Sources in dietary supplements: Iodine is represented in various forms, including potassium iodide and laminaria (seaweed).

• Zinc: He plays an important role in the immune system, wound healing and maintaining skin health. Zinc deficiency can lead to a decrease in immunity, a deterioration in the condition of the skin and hair.

  • Reception recommendations: Zinc should be taken during food for better absorption.
  • Dosage: The recommended daily zinc dose for women is 8 mg.
  • Sources in dietary supplements: Zinc is represented in various forms, including zinc oxide, zinc citrate, zinc gluconate and zinc picoline. Zinc Picoline is considered the most bioavailable form.

• Selenium: It is an antioxidant and plays an important role in the immune system and the health of the thyroid gland.

  • Reception recommendations: Selenium should be taken with food for better absorption.
  • Dosage: The recommended daily dose of selenium for adults is 55 μg.
  • Sources in dietary supplements: Selenium is represented in various forms, including sodium selenite and selenometyinin. Seleenomeininin is considered a more bio -access form.

2. Bad for different stages of life:

The needs of the female body in nutrients change at different stages of life. Therefore, it is important to adapt the reception of dietary supplements to specific needs.

• Adolescence: During puberty, it is important to ensure the sufficient intake of calcium, iron, vitamin D and zinc to maintain growth and development.

  • Recommended dietary supplements: Calcium, vitamin D, iron (if necessary), multivitamins for adolescents.

• Children’s age: During this period, it is important to ensure sufficient intake of folic acid, iron, calcium, vitamin D and omega-3 fatty acids to maintain the health of the reproductive system and prepare for pregnancy.

  • Recommended dietary supplements: Folic acid, iron (if necessary), calcium, vitamin D, omega-3 fatty acids, multivitamins for pregnant women (when planning pregnancy or during pregnancy).

• Pregnancy and breastfeeding: During this period, the needs for nutrients increase significantly. It is important to ensure sufficient intake of folic acid, iron, calcium, vitamin D, omega-3 fatty acids, iodine and other vitamins and minerals to maintain the health of the mother and child.

  • Recommended dietary supplements: Polyvitamins for pregnant and nursing, iron (if necessary), calcium, vitamin D, omega-3 fatty acids, iodine.

• Perimenopausa and menopause: During this period, the level of estrogens decreases, which can lead to various symptoms, such as flare, night sweating, insomnia, dry vagina and mood changes. It is important to ensure sufficient intake of calcium, vitamin D, magnesium, B vitamins and phytoestrogens to maintain bone health, cardiovascular system and nervous system.

  • Recommended dietary supplements: Calcium, vitamin D, magnesium, vitamins of group B, phytoestrogens (for example, soy isoflavones, red clover extract), omega-3 fatty acids.

• Elderly age: During this period, it is important to ensure sufficient intake of calcium, vitamin D, vitamin B12, omega-3 fatty acids and antioxidants to maintain the health of bones, brain, cardiovascular system and the immune system.

  • Recommended dietary supplements: Calcium, vitamin D, vitamin B12, omega-3 fatty acids, Q10 coenzyme, polyvitamins for the elderly.

3. Bades to solve specific problems:

Some dietary supplements can be useful for solving specific health problems that are often found in women.

• Premenstrual voltage syndrome (SPM): Magnesium, calcium, vitamin B6, vitamin E and oil primrose can help reduce the symptoms of SPM, such as irritability, bloating, chest soreness and mood swings.

  • Recommended dietary supplements: Magnesium, calcium, vitamin B6, vitamin E, oil primrose oil.

• Inflammatory diseases of the genitourinary system (cystitis, vaginitis): Cranberries, D-mannose and probiotics can help prevent and relieve symptoms of inflammatory diseases of the genitourinary system.

  • Recommended dietary supplements: Cranberry, D-mannose, probiotics.

• Ovarian polycystic ovary (SPKU): Inositol, chrome and omega-3 fatty acids can help improve insulin sensitivity, normalize the menstrual cycle and reduce the level of male hormones.

  • Recommended dietary supplements: Inositol, chrome, omega-3 fatty acids.

• Skin and hair problems: Biotin, collagen, zinc and vitamin C can help improve skin condition, strengthen hair and nails.

  • Recommended dietary supplements: BIOTIN, collagen, zinc, vitamin C.

• Fatigue and stress: Magnesium, vitamins of group B, Ashvaganda and Rodiula Pink can help reduce fatigue, increase energy and cope with stress.

  • Recommended dietary supplements: Magnesium, vitamins of group B, Ashvaganda, Rhodiola pink.

• Sleep problems: Melatonin, Magnesium and Valerian can help improve sleep quality and cope with insomnia.

  • Recommended dietary supplements: Melatonin, Magnesium, Valerian.

4. Important aspects of dietary supplement:

In order to get the maximum benefit from the intake of dietary supplements and avoid undesirable effects, it is important to follow the following recommendations:

• Consultation with a doctor: Before taking any dietary supplements, a consultation with a doctor is needed to exclude contraindications and interaction with the drugs taken. The doctor can evaluate the state of health, identify nutrient deficiency and recommend suitable dietary supplements and dosage.
• The choice of high -quality dietary supplements: When choosing dietary supplements, pay attention to the reputation of the manufacturer, the availability of quality certificates (for example, GMP), composition and dosage. Avoid buying dietary supplements from unreliable sellers and with a dubious composition.
• Compliance with dosages: Strictly observe the recommended dosages indicated on the packaging or recommended by the doctor. Exceeding the dosages can lead to side effects.
• Correct admission time: Some dietary supplements are better absorbed when taking on an empty stomach, while others are accepted during food. Find out the optimal reception time for each dietary supplement.
• Interaction with drugs: Some dietary supplements can interact with medicines, reducing or enhancing their effect. Tell the doctor about all the dietary supplements that you accept to avoid unwanted interactions.
• Side effects: Carefully follow your well -being during the admission of dietary supplements. If any side effects appear (for example, nausea, diarrhea, skin rash) stop taking the dietary supplement and consult a doctor.
• Duration of admission: The duration of admission of dietary supplements depends on the goals of admission and health. Some dietary supplements can be taken for a long time (for example, vitamin D), and others with short courses (for example, iron with iron deficiency). Follow the doctor’s recommendations.
• Combination of dietary supplements: It is not recommended to take at the same time a large number of dietary supplements without consulting a doctor. Some dietary supplements can interact with each other, reducing their effectiveness or increasing the risk of side effects.
• Bad storage: Keep dietary supplements in a dry, cool place, protected from light and children. Follow the storage instructions indicated on the packaging.
• Balanced nutrition: Bades are an addition to a balanced diet, and not its replacement. Try to receive the necessary nutrients from a variety of and healthy food.
• Healthy lifestyle: Bades are most effective in combination with a healthy lifestyle, which includes regular physical exercises, sufficient sleep, stress management and rejection of bad habits.

5. Review of popular dietary supplements for women:

• Collagen: It helps to maintain skin elasticity, joint health and bones. There are various types of collagen, each of which has its own advantages.

  • Type I and III: Support the health of the skin, hair and nails.
  • Type II: Supports joint health.
  • Hydrolyzed collagen: It is easier to absorb by the body.

• Hyaluronic acid: Moisturizes the skin, improves its elasticity and reduces wrinkles.

  • Reception recommendations: Take with food containing fats for better assimilation.

• Probiotics: Support the intestinal health, improve digestion and strengthen the immune system.

  • Reception recommendations: Take on an empty stomach or between meals. Choose probiotics containing various strains of bacteria.

• Curcumin: It has anti -inflammatory and antioxidant properties.

  • Reception recommendations: Take with food containing fats and pipin (black pepper) for better absorption.

• Resveratrol: Antioxidant contained in red wine and grapes. It has anti -inflammatory and anti -aging properties.

• Coenzim Q10 (COQ10): The antioxidant necessary for the production of energy in cells. The health of the cardiovascular system and the nervous system is useful.

  • Reception recommendations: Take with food containing fats for better assimilation.

• Astaxanthin: A powerful antioxidant contained in seaweed and seafood. Protects the skin from damage caused by ultraviolet radiation.

• Pumpkin seed oil: Contains phytosterols that can help improve the health of the genitourinary system and reduce the symptoms of menopause.

• Green tea extract: Contains antioxidants that can help protect the cells from damage and improve the health of the cardiovascular system.

6. A critical view of dietary supplements:

It is important to understand that dietary supplements are not a panacea from all diseases. You should not rely only on dietary supplements in the treatment of serious diseases. Always consult a doctor to receive qualified medical care.

• Insufficient regulation: The dietary supplement market is less regulated than the drug market. This means that the quality and composition of dietary supplements can vary.
• Lack of evidence: The effectiveness of some dietary supplements is not confirmed by scientific research.
• Risk of side effects: Even natural dietary supplements can cause side effects, especially when the dosages or interaction with drugs are exceeded.
• Marketing tricks: Bad manufacturers often use aggressive marketing strategies to attract customers. Be critical of advertising promises and do not believe everything you see.

7. Conclusion:

Bades can be a valuable tool for maintaining women’s health, but they should be used consciously and responsibly. Consultation with a doctor, choosing high -quality dietary supplements, compliance with dosages and a healthy lifestyle are key factors for the maximum benefit of taking dietary supplements and minimizing risks. Remember that dietary supplements are an addition to a balanced diet and a healthy lifestyle, and not their replacement.