Dietary dietary supplements in women: comprehensive review
Women’s health is a complex and dynamic system that requires an integrated approach that includes a balanced diet, regular physical exercises, a healthy lifestyle and, in some cases, the use of biologically active additives (BAD). Although dietary supplements are not drugs and are not intended for the treatment of diseases, they can be useful in the prevention of various conditions specific to the female body, supporting its optimal functioning. It is important to note that before taking any dietary supplements, a consultation with a doctor is needed, who will help to determine individual needs and possible contraindications.
I. Vitamins and minerals: the basis of women’s health
The lack of vitamins and minerals can lead to various health problems, especially in women, given their specific physiological needs associated with the menstrual cycle, pregnancy and menopause.
- Vitamin D: He plays a key role in maintaining the health of bones, the immune system and mood. Vitamin D deficiency is associated with an increased risk of osteoporosis, depression and some types of cancer. The synthesis of vitamin D in the skin under the influence of sunlight is often insufficient, especially in the winter months, so additives with vitamin D can be useful.
- The mechanism of action: Vitamin D helps the absorption of calcium in the intestines and its deposit in the bones. It also regulates the function of immune cells and affects neurotransmitters in the brain.
- Dosage: The recommended daily dose of vitamin D varies depending on age and health. It is usually recommended from 600 to 800 IU per day for adult women. In some cases, for example, with vitamin D deficiency, the doctor may prescribe higher doses.
- Forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood.
- Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart. Women are more at risk of osteoporosis, especially after menopause, so sufficient intake of calcium is especially important.
- The mechanism of action: Calcium is the main component of bone tissue. It also participates in the transmission of nerve impulses, muscle contraction and blood coagulation.
- Dosage: The recommended daily dose of calcium for adult women is 1000 mg. Women over 50 is recommended to increase the dose to 1200 mg.
- Forms: Calcium is available in various forms, including calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed by people with reduced acidity of the stomach.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Women are at risk of iron deficiency due to menstrual blood loss and pregnancy.
- The mechanism of action: Iron is a component of hemoglobin and myoglobin, proteins that carry oxygen in the blood and muscles. It also participates in the work of the immune system and energy exchange.
- Dosage: The recommended daily dose of iron for adult women is 18 mg. During pregnancy, the need for iron increases to 27 mg.
- Forms: Iron is available in various forms, including iron sulfate, iron fumarat and iron gluconate. Iron sulfate is the most common form, but can cause side effects, such as constipation. Iron fumarat and iron gluconate are usually better tolerated.
- Folic acid (vitamin B9): Important for the healthy development of the nervous system of the fetus during pregnancy. It is also necessary for the formation of red blood cells and the prevention of cardiovascular diseases.
- The mechanism of action: Folic acid is involved in the synthesis of DNA and RNA, as well as in amino acid metabolism. It is necessary for rapid growth and division of cells, especially during pregnancy.
- Dosage: The recommended daily dose of folic acid for adult women is 400 μg. Women planning pregnancy are recommended to take 400 μg of folic acid per day, starting at least a month before conception and continuing during the first three months of pregnancy.
- Forms: Folic acid is available in the form of folic acid and methylphulatory. The methylphulatory is a more active form of folic acid and can be better learned by people with certain genetic options.
- Vitamin C: A powerful antioxidant that supports the immune system helps to absorb iron and protects the cells from damage.
- The mechanism of action: Vitamin C neutralizes free radicals, protecting the cells from oxidative stress. It also participates in the synthesis of collagen, which is necessary for the health of the skin, bones and connective tissue.
- Dosage: The recommended daily dose of vitamin C for adult women is 75 mg.
- Forms: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate and calcium ascorbate.
- Vitamin E: Another important antioxidant that protects the cells from damage, supports the health of the skin and hair and can reduce the risk of cardiovascular diseases.
- The mechanism of action: Vitamin E neutralizes free radicals and protects cell membranes from oxidative stress. It also participates in the regulation of immune function.
- Dosage: The recommended daily dose of vitamin E for adult women is 15 mg.
- Forms: Vitamin E is available in various forms, including alpha-tocopherol, beta-tocopherol, gamma-tocopherol and Delta-Tokoferol. Alpha-tocopherol is the most common and active form of vitamin E.
- Magnesium: It is necessary for the normal functioning of muscles, nerves and heart. It also helps to regulate blood sugar and blood pressure. Magnesium deficiency can lead to muscle cramps, fatigue and heart rhythm.
- The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body. It is necessary for the production of energy, DNA and RNA synthesis, as well as to regulate the level of calcium.
- Dosage: The recommended daily dose of magnesium for adult women is 310-320 mg.
- Forms: Magnesium is available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium chloride. Magnesium glycinate and magnesium citrate are usually better absorbed.
- Zinc: It is important for immune function, wound healing and reproductive health. Zinc deficiency can lead to a decrease in immunity, hair loss and skin problems.
- The mechanism of action: Zinc is involved in the work of more than 100 enzymes in the body. It is necessary for the growth and development of cells, the synthesis of DNA and RNA, as well as for the regulation of immune function.
- Dosage: The recommended daily zinc dose for adult women is 8 mg.
- Forms: Zinc is available in various forms, including zinc oxide, zinc sulfate, zinc citrate and zinc gluconate. Gluconate zinc and citrate zinc are usually better absorbed.
- Selenium: An antioxidant that protects cells from damage and supports the function of the thyroid gland. Selena deficiency can lead to a decrease in immunity and problems with the thyroid gland.
- The mechanism of action: Selenium is a component of enzymes that protect cells from oxidative stress. It is also necessary for the production of thyroid hormones.
- Dosage: The recommended daily dose of selenium for adult women is 55 μg.
- Forms: Selenium is available in various forms, including sodium selenite, sodium selenate and selenometionine. Seleenomeinine is the most common form of selenium in food products and is considered more bio -access.
- Iodine: It is necessary for the production of thyroid hormones that regulate metabolism. Iodine deficiency can lead to hypothyroidism, which can cause fatigue, weight gain and other health problems.
- The mechanism of action: Iodine is a component of thyroid hormones, thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism, growth and development.
- Dosage: The recommended daily dose of iodine for adult women is 150 mcg. During pregnancy, the need for iodine increases to 220 μg, and during breastfeeding — up to 290 μg.
- Forms: Iodine is available in various forms, including potassium iodide and potassium iodate.
II. Herbs and plant extracts: support for hormonal balance and overall health
Herbs and plant extracts are traditionally used to maintain female health. They can help to balance hormones, alleviate the symptoms of PMS and menopause, and improve overall well -being.
- Soy (isoflavon): Contains isoflavons, which are plant estrogens. They can help alleviate the symptoms of menopause, such as tides and night sweating.
- The mechanism of action: Isoflavons are associated with estrogen receptors in the body, exerting a weak estrogen -like effect.
- Dosage: The recommended dosage of isoflavonov is 40-80 mg per day.
- Precautions: Soya can interact with some drugs, so before taking soy additives, you need to consult a doctor.
- BLOPOGOGON BOLACE (Black COHOSH): It is traditionally used to alleviate the symptoms of menopause, such as flare, night sweating and mood swings.
- The mechanism of action: The mechanism of action of the clopogon of the cysticized is not fully studied, but it is believed that it affects neurotransmitters in the brain, such as serotonin.
- Dosage: The recommended dosage of the cystic bugwall is 20-40 mg twice a day.
- Precautions: A blying clopon can cause side effects, such as stomach disorder and headache. He can also interact with some drugs, so before the reception, it is necessary to consult a doctor.
- Dudnik Chinese (Dong quai): It is traditionally used in Chinese medicine to treat female diseases, such as PMS, irregular menstruation and infertility.
- The mechanism of action: Chinese dudnik contains compounds that can affect the level of estrogen and progesterone in the body.
- Dosage: The recommended dosage of the Dudnik Chinese varies depending on the form of the drug.
- Precautions: The Chinese dudnik can increase the sensitivity to the sun and increase the risk of bleeding. Before you start taking it, you need to consult a doctor.
- Holy Vitex (Chasteberry): Used to treat PMS, irregular menstruation and infertility.
- The mechanism of action: Vitex The sacred affects the production of prolactin in the body, which can help to balance hormones.
- Dosage: The recommended dosage of the sacred vitex is 20-40 mg per day.
- Precautions: The sacred vitex can cause side effects, such as stomach disorder and headache. He can also interact with some drugs, so before the reception, it is necessary to consult a doctor.
- Everalnaya primrose oil (Evening Primrose Oil): Contains gamma-linolenic acid (GLA), which is omega-6 fatty acid. GLA can help relieve PMS symptoms, such as breast soreness and mood swings.
- The mechanism of action: GLA turns into prostaglandins in the body, which have an anti -inflammatory effect.
- Dosage: The recommended dosage of the oil primrose is 3-6 grams per day.
- Precautions: The oil primrose can cause side effects, such as stomach disorder and headache.
- Ginseng (ginseng): Adaptogen, which can help increase energy, improve mood and reduce stress.
- The mechanism of action: Ginseng contains compounds called ginsenosides, which can affect various systems in the body, including the nervous system, immune system and endocrine system.
- Dosage: The recommended dosage of ginseng varies depending on the form of the drug.
- Precautions: Ginseng can cause side effects, such as insomnia, headache and an increase in blood pressure. He can also interact with some drugs, so before the reception, it is necessary to consult a doctor.
- Curcumin (Curcumin): It has anti -inflammatory and antioxidant properties. It can help reduce the risk of developing chronic diseases such as cancer and cardiovascular diseases.
- The mechanism of action: Kurkumin is an active rubber ingredient. He inhibits the activity of inflammatory molecules and neutralizes free radicals.
- Dosage: The recommended dosage of curcumin varies depending on the form of the drug.
- Precautions: Turmeric can cause side effects, such as stomach disorder. It can also interact with some drugs, so before taking the appointment you need to consult a doctor.
- St. John’s wort (St. John’s Wort): It is traditionally used to treat depression and anxiety.
- The mechanism of action: St. John’s wort contains compounds that can affect neurotransmitters in the brain, such as serotonin, norepinephrine and dopamine.
- Dosage: The recommended dosage of St. John’s wort varies depending on the form of the drug.
- Precautions: St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and anticoagulants. Before taking St. John’s wort, you need to consult a doctor.
III. Probiotics: Support for the health of the intestines and the immune system
Probiotics are living microorganisms that bring health benefits when they are consumed in sufficient quantities. They can help maintain intestinal health, improve immune function and reduce the risk of developing certain diseases.
- The mechanism of action: Probiotics colonize the intestines, displacing harmful bacteria and strengthening the barrier function of the intestine. They can also modulate the immune system.
- Advantages: Probiotics can help in the treatment and prevention of various diseases, including:
- Vaginal infections: Some probiotics strains, such as Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, can help prevent and treat bacterial vaginosis and yeast infections.
- Urinary tract infections (IMP): Probiotics can help prevent recurrent IMP, displacing harmful bacteria from the urinary tract.
- Irritable intestine syndrome (SRK): Probiotics can help alleviate the symptoms of SPK, such as abdominal pain, bloating and diarrhea.
- Inflammatory diseases of the intestine (BCC): Probiotics can help reduce inflammation in the intestines and improve the symptoms of BCC, such as Crohn’s disease and ulcerative colitis.
- Allergies: Probiotics can help reduce the risk of developing allergies in children.
- Dosage: The recommended dosage of probiotics varies depending on the strain and the form of the drug. It is important to choose probiotics containing living and active crops.
- Precautions: Probiotics are usually safe for most people. However, in some people they can cause side effects, such as bloating and gases.
IV. Omega-3 fatty acids: support for the health of the heart and brain
Omega-3 fatty acids are indispensable fatty acids that are necessary for the health of the heart, brain and eyes. They also have anti -inflammatory properties.
- The mechanism of action: Omega-3 fatty acids, such as eicopascentenic acid (EPA) and non-oxahexenoic acid (DHA), have an anti-inflammatory effect, reduce the level of triglycerides in the blood and improve the function of blood vessels.
- Advantages: Omega-3 fatty acids can help:
- Reduce the risk of cardiovascular diseases: They can help reduce the level of cholesterol and triglycerides in the blood, as well as improve the function of blood vessels.
- Improve the function of the brain: DHA is the main component of brain cells and is necessary for the normal development and functioning of the brain.
- Facilitate the symptoms of depression and anxiety: Omega-3 fatty acids can help improve the mood and reduce the alarm.
- Reduce inflammation: They can help reduce inflammation in the body, which is associated with various chronic diseases.
- Sources: Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines. They are also available in the form of additives such as fish oil and krill oil.
- Dosage: The recommended dosage of omega-3 fatty acids varies depending on individual needs. It is usually recommended to take 1-2 grams EPA and DHA per day.
- Precautions: Omega-3 fatty acids can dilute blood, so they should be used with caution to people taking anticoagulants.
V. Glucosamine and Chondroitin: Support for joints of the joints
Glucosamine and chondroitin are substances that are naturally contained in the cartilage of joints. They can help relieve pain and improve joint function with osteoarthritis.
- The mechanism of action: Glucosamine and chondroitin can help stimulate the formation of new cartilage and reduce inflammation in the joints.
- Advantages: They can help relieve pain and improve joint function with osteoarthritis.
- Dosage: The recommended dosage of glucosamine is 1,500 mg per day, and chondroitin — 1200 mg per day.
- Precautions: Glucosamine and chondroitin are usually safe for most people. However, in some people they can cause side effects, such as stomach disorder and headache.
VI. Collagen: Support for the health of the skin, hair and joints
Collagen is a protein that is the main component of the skin, hair, nails, bones and joints. With age, the production of collagen decreases, which can lead to wrinkles, weakening of hair and joint pain.
- The mechanism of action: Collagen can help improve skin elasticity, strengthen hair and nails, as well as relieve joint pain.
- Advantages: Collagen can help:
- Improve skin elasticity and reduce wrinkles.
- Strengthen hair and nails.
- Make alleviate joint pain.
- Types of collagen: There are several types of collagen, each of which has its own advantages. Type I and III collagen is most useful for the health of the skin, hair and nails, and type II collagen is most useful for joint health.
- Dosage: The recommended collagen dosage varies depending on the type of collagen and the form of the drug.
- Precautions: Collagen is usually safe for most people. However, in some people it can cause side effects, such as stomach disorder.
VII. Other useful dietary supplements for women
- Alpha-lipoic acid (ALA): An antioxidant that can help protect the cells from damage and improve blood sugar.
- Coenzim Q10 (COQ10): An antioxidant that is important for the production of energy in cells. It can help improve heart function and reduce blood pressure.
- Melatonin: The hormone that regulates the cycle of sleep and wakefulness. He can help improve sleep and reduce insomnia.
- D-mannose: Sugar that can help prevent recurrent urinary tract infections.
Important reminder:
Before taking any dietary supplements, be sure to consult a doctor. He will help to determine your individual needs and make sure that dietary supplements do not interact with other medicines that you take. It is also important to remember that dietary supplements are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises and rejection of bad habits. They can be a useful addition to a healthy lifestyle, helping women maintain their health and well -being.