How to choose the best dietary supplement for women

How to choose the best dietary supplement for women: full guidance

I. Understanding dietary supplement and their roles in female health

Bad (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. They are not drugs, however, they can have a positive effect on the body, maintaining its functions and improving overall well -being. For women whose nutrient needs change throughout life (pregnancy, breastfeeding, menopause), dietary supplements can serve as a valuable addition to the diet. It is important to understand that dietary supplements do not replace good nutrition and a healthy lifestyle, but only complement them.

A. Types of dietary supplements: vitamins, minerals, herbs and others

There is a huge variety of dietary supplements classified in composition and provided action.

• Vitamins: Organic compounds necessary for the normal functioning of the body. These include vitamins A, B, C, D, E, K, etc. Each vitamin plays its unique role, for example, vitamin D is necessary for the absorption of calcium and bone health, and vitamin C is an antioxidant that supports the immune system.

• Minerals: Inorganic substances also necessary for health. These include calcium, iron, magnesium, zinc, selenium, etc. Calcium is important for the health of bones and teeth, iron – for the formation of red blood cells, and magnesium – for the normal functioning of muscles and the nervous system.

• Herbs and plant extracts: Used in traditional medicine for centuries. Examples include echinacea (for immunity), chamomile (for calming), ginseng (for energy) and milk thistle (for liver health). It is important to note that herbs can interact with medicines, so a doctor’s consultation is necessary.

• Amino acids: Building blocks of proteins. Some amino acids, such as BCAA (amino acids with an extensive chain), are popular among athletes for muscle restoration.

• Probiotics: Living microorganisms that benefit health, improving digestion and strengthening the immune system.

• Omega-3 fatty acids: Important fats that are necessary for the health of the heart, brain and vision. Usually contained in fish oil, linen seed and walnuts.

• Antioxidants: Substances that protect the cells from damage by free radicals. These include vitamins C and E, selenium and carotenoids.

B. Special needs of women for nutrients at different stages of life

Female needs for nutrients change throughout life depending on age, hormonal background, pregnancy, breastfeeding and menopause.

• Teenage period: The need for calcium and gland increases due to growth and the beginning of menstruation.

• Reproductive age: It is important to receive sufficiently folic acid to prevent defects in the nerve tube in the fetus during pregnancy. Also, the need for iron due to menstrual blood loss is increasing.

• Pregnancy and breastfeeding: The need in most vitamins and minerals increases significantly, especially in folic acid, gland, calcium and vitamin D. It is necessary to take special prenatal vitamins and additives recommended by the doctor.

• Menopause: The level of estrogen is reduced, which can lead to a loss of bone mass and other changes. It is important to get enough calcium, vitamin D and magnesium to maintain bone health. Also useful additives with phytoestrogens can be useful to relieve symptoms of menopause.

C. Risks and contraindications when taking dietary

Despite the fact that dietary supplements are usually considered safe, it is important to consider potential risks and contraindications.

• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. It is especially important to consider this when taking anticoagulants, antidepressants and drugs for the treatment of cardiovascular diseases.

• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache or allergic reactions.

• Overdose: Acceptance of too many certain vitamins and minerals can be harmful to health. For example, an overdose of vitamin A can lead to liver toxicity.

• Insufficient quality: The quality of dietary supplements can vary depending on the manufacturer. Some products may contain ingredients not indicated on the label, or be polluted by harmful substances.

• Contraindications: Some dietary supplements are contraindicated in certain diseases or conditions. For example, pregnant women should avoid taking some herbs, such as sage.

Before taking any dietary supplement, you need to consult a doctor in order to make sure their safety and the absence of contraindications.

II. Criteria for choosing high -quality dietary supplements

The choice of high -quality dietary supplements is the key to their effectiveness and safety. There are several important criteria that should be considered when buying.

A. Certification and quality control

• GMP (Good Manufacturing Practice): It means that the manufacturer observes strict quality standards in the production of dietary supplements. This certificate guarantees that the product is produced in controlled conditions and corresponds to the declared composition. Look for the inscription “made in accordance with GMP” on the package.

• Certification of independent laboratories: Some independent laboratories, such as NSF International, USP (United States Pharmacopeia) and Consumerlab.com, test dietary supplements for compliance with the composition, purity and lack of harmful substances. The presence of a certification sign from these organizations on packaging is a good sign of quality.

• Bad registration: In Russia, all dietary supplements should be registered in Rospotrebnadzor. On the packaging, registration information should be indicated.

B. Composition and dosage

• Ingredients: Carefully study the composition of the product. Avoid products with a large number of artificial additives, dyes, flavors and preservatives. Preference should be given to natural ingredients.

• Dosage: The dosage of active substances must comply with your individual needs. Too low dosage can be ineffective, and too high – harmful. Consult a doctor to determine the optimal dosage for you.

• Output form: Bades are produced in various forms, such as tablets, capsules, powders, liquids and chewing sweets. Choose a form that is most convenient for you to use. Capsules are usually easier to swallow than tablets, and fluids and powders are absorbed faster.

• Bioavailability: Bioavailability is a degree in which active substances from dietary supplements are absorbed by the body. Some forms of vitamins and minerals have higher bioavailability than others. For example, vitamin D3 is better absorbed than vitamin D2.

C. The reputation of the manufacturer and consumer reviews

• The history of the company: Pay attention to the history of the manufacturer. Companies with many years of experience in the market and a good reputation are usually more reliable.

• Research and scientific publications: Manufacturers who invest in scientific research and publish the results of their research deserve more trust.

• Consumer reviews: Study the reviews of other consumers about the product. Pay attention to positive and negative reviews, as well as often repeated complaints. Do not rely only on reviews on the manufacturer’s website, it is better to look for reviews on independent platforms.

D. Price

• Too low price: Too low price may indicate the low quality of the ingredients or that the product is a fake.

• Too high price: Too high price does not always guarantee high quality. Compare the prices of similar products from different manufacturers.

• The ratio of price and quality: The most important thing is to find a product that offers a good ratio of price and quality.

III. Overview of the best dietary supplements for women by categories

A. Vitamins and minerals for general health

• Multivitamins: Provide a wide range of necessary vitamins and minerals. It is recommended to choose multivitamins designed specifically for women, taking into account their needs.

• Vitamin D: It is important for the health of bones, immunity and overall well -being. Most people experience vitamin D, especially in the winter months. Recommended dosage-600-800 IU per day.

• Vitamin C: An antioxidant supporting the immune system and protects the cells from damage. Recommended dosage-75-90 mg per day.

• Iron: It is necessary for the formation of red blood cells and the prevention of anemia. Women, especially in reproductive age, are subject to iron deficiency. Recommended dosage – 18 mg per day.

• Calcium: It is important for the health of bones and teeth. Recommended dosage – 1000 mg per day for women under 50 and 1200 mg per day for women over 50 years old.

• Magnesium: It is necessary for the normal functioning of the muscles, the nervous system and the heart. Recommended dosage-310-320 mg per day.

B. Dad for the health of the reproductive system

• Folic acid: Important to prevent defects in the nervous tube in the fetus during pregnancy. It is recommended to take 400 μg per day, especially women planning pregnancy.

• Inositol: It can help improve fertility and regulate the menstrual cycle. It is used to treat polycystic ovary syndrome (PCO).

• Dudnik Chinese (Dong quai): It is used in traditional Chinese medicine to relieve menstrual pain and other symptoms associated with the menstrual cycle.

• Evening primrose oil: It contains gamma-linolenic acid (GLA), which can help relieve PMS symptoms, such as breast soreness and mood swings.

• TRIBULUS TERRESTRIS: It can help increase libido and improve sexual function.

C. Dad for the health of bones and joints

• Calcium: As mentioned above, it is important for the health of bones.

• Vitamin D: It is necessary for the absorption of calcium.

• Magnesium: He plays a role in the formation of bone tissue.

• Vitamin K2: Helps direct calcium into the bones and prevents its deposition in soft tissues.

• Glucosamine and chondroitin: They can help reduce pain and inflammation in the joints with osteoarthritis.

• MSM (methyl sulfonylmetatan): It has anti -inflammatory properties and can help improve joint health.

D. Bad for the beauty and health of the skin, hair and nails

• Collagen: Protein, which forms the basis of the skin, hair and nails. Reception of additives with collagen can help improve skin elasticity, reduce wrinkles and strengthen hair and nails.

• Biotin: B vitamin, which is important for the health of hair and nails. Biotin deficiency can lead to hair loss and fragility of nails.

• Vitamin C: It is necessary for the synthesis of collagen and protects the skin from damage to free radicals.

• Vitamin E: An antioxidant that helps protect the skin from damage by ultraviolet radiation.

• Hyaluronic acid: Moisturizes the skin and helps maintain its elasticity.

• Zinc: It is necessary for the health of the skin and hair. Zinc deficiency can lead to acne and hair loss.

E. Diet to maintain immunity

• Vitamin C: As mentioned above, an antioxidant supporting the immune system.

• Vitamin D: Plays an important role in the immune function.

• Zinc: It is necessary for the normal operation of the immune system.

• SOUTINATEA: It can help strengthen the immune system and reduce the duration of the cold.

• Probiotics: Improve digestion and strengthen the immune system.

• Black Buzina (Sambucus Nigra): It has antiviral properties and can help alleviate the symptoms of influenza and colds.

F. Diet to improve the mood and reduce stress

• Magnesium: It is necessary for the normal operation of the nervous system and can help reduce stress and anxiety.

• B vitamins B: They play an important role in the work of the nervous system and can help improve mood.

• 5-HTP (5-hydroxyryptophan): The precursor of serotonin, a neurotransmitter that regulates the mood.

• L-theanine: An amino acid that has a relaxing effect and can help reduce stress and anxiety.

• Rhodiola pink (Rhodiola rosea): Adaptogen, which helps the body adapt to stress.

• St. John’s wort permeated (Hypericum Perforatum): It is used to treat depression, but can interact with medicines, so a doctor’s consultation is necessary.

G. Diet for weight control

• Green tea: Contains antioxidants and can help accelerate metabolism.

• CLA (conjugated linoleic acid): It can help reduce the fat weight of the body and increase muscle mass.

• Garcinia Cambodia: It can help suppress appetite and block the formation of fat.

• Chromium: It can help regulate blood sugar and reduce craving for sweets.

• Fiber: Helps increase the feeling of satiety and improve digestion.

IV. Examples of specific dietary supplements and brands that deserve attention

When choosing specific dietary supplements and brands, it is important to consider the criteria described above, such as certification, composition, manufacturer’s reputation and consumer reviews. Here are a few examples of dietary supplements and brands that deserve attention (this is not a direct recommendation, but only an example for familiarization):

• Solgar: A company with many years of experience in the market, known for its high quality products and the use of natural ingredients. Their multivitamins for women and vitamin D are popular.

• Now Foods: Offers a wide range of dietary supplements at affordable prices. Their products are certified by GMP and tested in independent laboratories.

• Nature Made: A popular brand offering high -quality vitamins and minerals. Their products are certified by USP.

• Garden of Life: Specializes in the production of organic and vegan dietary supplements.

• Thorne Research: Known for its high quality and strict quality control. Their products are often used by doctors and nutritions.

• Life Extension: It offers a wide range of dietary supplements based on scientific research.

• Doctor’s Best: It produces dietary supplements using clinically proven ingredients.

When choosing a specific product, be sure to study the composition, reviews and consult your doctor.

V. Recommendations for admission of dietary supplement

A. Consultation with a doctor or nutritionist

Before taking any dietary supplement, you need to consult a doctor or a nutritionist. They will help to determine your individual needs for nutrients, evaluate potential risks and contraindications, as well as choose the right dietary supplement and dosage. It is especially important to consult a doctor, if you are pregnant, breastfeeding, take medications or have any diseases.

B. Correct admission time

The dietary supplement time can affect their assimilation and effectiveness.

• Fatable vitamins (A, D, E, K): It is best to take during food containing fats to improve absorption.

• Water -soluble vitamins (B, C): You can take at any time of the day, but it is best on an empty stomach to improve assimilation.

• Iron: It is best to take on an empty stomach, but if it causes a stomach disorder, you can take it during meals. Iron should not be taken simultaneously with calcium, since calcium can reduce its absorption.

• Calcium: It is best to take several receptions during the day. More than 500 mg of calcium should not be taken at a time.

• Probiotics: It is best to take on an empty stomach or before bedtime.

C. Dosage and duration of admission

Follow the recommended dosage indicated on the packaging of the product or recommended by the doctor. Do not exceed the dosage, as this can be harmful to health. The duration of dietary supplement should also be discussed with a doctor. Some dietary supplements can be taken constantly, while others are only courses.

D. Storage of dietary supplements

Keep dietary supplement in accordance with the instructions on the package. It is usually recommended to store them in a cool, dry place, protected from light and moisture. Do not store dietary supplements in the bathroom, as there is high humidity. Do not use dietary supplement after expiration of the expiration date.

E. Observation of the reaction of the body

After the start of taking dietary supplements, carefully observe the reaction of your body. If you notice any side effects, stop taking and consult a doctor.

Following these recommendations, you can choose and take dietary supplements correctly to get the maximum benefit for your health. Remember that dietary supplement is an addition to a healthy lifestyle, and not its replacement.