Comparison of popular dietary supplements for women: pros and cons of

Comparison of popular dietary supplements for women: pros and cons of

I. Vitamin D: sunlight in a tablet

• Role in the body: Vitamin D, fat -soluble vitamin, plays a key role in the absorption of calcium, maintaining bones and teeth health, strengthening the immune system and regulating cellular growth. It also affects mood and cognitive functions. The disadvantage of vitamin D is associated with an increased risk of osteoporosis, cardiovascular diseases, autoimmune diseases and some types of cancer.

• The need for women: The need for vitamin D in women varies depending on the age, lifestyle and state of health. The usually recommended daily dose is 600 IU (international units) for adults up to 70 years and 800 IU for people over 70 years old. However, people with vitamin D or risk factors (for example, obesity, dark skin, little stay in the sun) may require higher doses that should be determined by the doctor. Pregnant and lactating women also need increased consumption of vitamin D.

• Sources of vitamin D: Vitamin D can be obtained from several sources:

  • Sunlight: The best source of vitamin D is the synthesis in the skin under the influence of sunlight. However, the effectiveness of the synthesis depends on many factors, such as the time of year, the time of day, the breadth of the area, the color of the skin and the use of sunscreen. In the winter months, in the northern latitudes, the synthesis of vitamin D is practically no.
  • Food products: Some products contain vitamin D, but in small quantities. These include oily fish (salmon, tuna, mackerel), egg yolks, liver and enriched products (milk, juices, flakes).
  • Bad (biologically active additives): Vitamin D is available in the form of dietary supplements in various forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.

• Advantages of taking vitamin D as a dietary supplement:

  • Convenience: Bades provide a convenient and controlled method of obtaining the required amount of vitamin D, especially during periods of limited stay in the sun or insufficient consumption of products rich in vitamin D.
  • Accurate dosage: Bades allow you to accurately dose vitamin D, which is important to maintain the optimal level in the blood.
  • Prevention Deficit: Regular intake of vitamin D as a dietary supplement can help prevent vitamin D deficiency, especially in people with risk factors.
  • Bones’ health support: Vitamin D in combination with calcium helps to strengthen bones and reduce the risk of osteoporosis.
  • Improving the immune function: Vitamin D plays an important role in maintaining the immune system, helping the body fight infections.

• The disadvantages and risks of taking vitamin D as a dietary supplement:

  • Overdose: Excessive consumption of vitamin D can lead to hypervitaminosis D, which can cause nausea, vomiting, weakness, frequent urination and, in severe cases, damage to the kidneys. It is important to observe the recommended doses and consult a doctor before taking vitamin D in high doses.
  • Interaction with drugs: Vitamin D can interact with some drugs such as digoxin, thiazide diuretics and some antifungal drugs. It is important to inform the doctor about taking vitamin D if you take any medicine.
  • Individual sensitivity: Some people can be more sensitive to vitamin D and experience side effects even when taking recommended doses.
  • Quality of dietary supplements: The quality of dietary supplements can vary depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who test the products for cleanliness and compliance with the declared composition.

• The choice of the right dietary supplement with vitamin D:

  • Vitamin D: Vitamin D3 (cholecalciferol) is considered more effective than vitamin D2 (ergocalciferol).
  • Dosage: Choose a dietary supplement with a dosage that meets your needs and the doctor’s recommendations.
  • Composition: Pay attention to the composition of Bad. Some dietary supplements contain additional ingredients, such as calcium or vitamin K2, which can be useful for bone health.
  • Certification: Choose dietary supplements certified by independent organizations such as NSF International or USP to make sure their quality and cleanliness.
  • Reviews: Read the reviews of other users about dietary supplements to get an idea of ​​its effectiveness and side effects.

II. Calcium: the basis of strong bones

• Role in the body: Calcium is the most important mineral necessary for the health of bones and teeth. He also plays an important role in the work of muscles, nerves, heart and blood coagulation. Enough calcium consumption is especially important for women, since they are more at risk of osteoporosis, a condition characterized by a decrease in bone density and an increased risk of fractures.

• The need for women: The recommended daily dose of calcium for adult women is 1000 mg. Women over 50 years old and pregnant or nursing women need 1,200 mg of calcium per day.

• Calcium sources:

  • Food products: The best sources of calcium are dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (juices, flakes) and fish with bones (sardines, salmon).
  • Bad: Calcium is available in the form of dietary supplements in various forms, including calcium carbonate, calcium citrate and calcium gluconate.

• Advantages of calcium taking as a dietary supplement:

  • Addition to the diet: Calcium dietary supplements can be useful for people who do not get enough calcium from food.
  • Prevention of osteoporosis: Calcium in combination with vitamin D helps to strengthen bones and reduce the risk of osteoporosis.
  • Support for tooth health: Calcium is necessary for the health of teeth and the prevention of caries.
  • Support for muscles and nerves: Calcium plays an important role in the work of muscles and nerves, helping them function correctly.

• Disadvantages and risks of calcium taking as a dietary supplement:

  • Constipation: Reception of calcium in large doses can cause constipation.
  • Interaction with drugs: Calcium can interact with some drugs such as antibiotics (tetracyclins, fluoroquinolones), thyroid medicines and iron drugs. It is important to take calcium separately from these drugs in order to avoid reducing their effectiveness.
  • Increased risk of kidney stones: Some studies have shown that taking calcium in large doses can increase the risk of kidney stones. However, this mainly applies to people who already have a tendency to form kidney stones.
  • Increased risk of cardiovascular disease: Some studies have shown that the intake of calcium in the form of dietary supplements can be associated with an increased risk of cardiovascular diseases, although the results of these studies are contradictory. It is important to consult a doctor before starting to take calcium as a dietary supplement, especially if you have cardiovascular diseases.
  • Quality of dietary supplements: As in the case of other dietary supplements, the quality of dietary supplements with calcium can vary. It is important to choose dietary supplements from reliable manufacturers.

• The choice of the right dietary supplement with calcium:

  • Calcium form: Calcium carbonate is the most common and affordable form of calcium. Calcium citrate is more easily absorbed, especially people with reduced acidity of the stomach.
  • Dosage: Choose a dietary supplement with a dosage that meets your needs and the doctor’s recommendations.
  • Vitamin D: Calcium is better absorbed in the presence of vitamin D. Consider the possibility of taking a dietary supplement containing both calcium and vitamin D.
  • Magnesium: Magnesium is necessary for the health of bones and muscles. Some dietary supplements contain calcium and magnesium together.
  • Certification: Choose dietary supplements certified by independent organizations.

III. Iron: oxygen for life

• Role in the body: Iron is a mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to all tissues of the body. Iron also plays an important role in the work of the immune system, growth and development. Iron deficiency can lead to iron deficiency anemia, a state characterized by fatigue, weakness, dizziness, headaches and pallor of the skin.

• The need for women: The need for gland in women is higher than in men, due to menstrual blood losses. The recommended daily dose of iron for women aged 19 to 50 years is 18 mg. Pregnant women need 27 mg of iron per day. After menopause, the need for iron decreases to 8 mg per day.

• Iron sources:

  • Food products: Iron is contained in two forms: hemic iron and non -meter iron. Hem iron is found in animal products, such as red meat, poultry and fish. It is better absorbed by the body than the non -meter iron, which is contained in plant products, such as beans, lentils, spinach and enriched products.
  • Bad: Iron is available in the form of dietary supplements in various forms, including iron sulfate, iron gluconate and iron fumarat.

• Advantages of iron receiving as a dietary supplement:

  • Treatment of iron deficiency anemia: Iron dietary supplements are used to treat iron deficiency anemia.
  • Prevention of iron deficiency: Iron dietary supplements can be useful for women with an increased risk of iron deficiency, such as pregnant women, women with abundant menstruation and vegetarians.
  • Improving energy and concentration: Sufficient iron consumption can help improve energy and concentration.

• Disadvantages and risks of iron receiving as a dietary supplement:

  • Constipation: Iron in large doses can cause constipation.
  • Nausea and vomiting: Iron can cause nausea and vomiting, especially when taking on an empty stomach.
  • Interaction with drugs: Iron can interact with some drugs such as antibiotics (tetracycline, fluoroquinolones), medicines for the thyroid gland and antacids. It is important to take iron separately from these drugs in order to avoid reducing their effectiveness.
  • Overdose of iron: An overdose of iron can be dangerous, especially for children. Symptoms of iron overdose include nausea, vomiting, abdominal pain, diarrhea and even to anyone. Keep the dietary supplements with iron in an inaccessible place for children.
  • Hemochromatosis: People with hemochromatosis, a genetic disease characterized by excessive accumulation of iron in the body should avoid taking dietary supplements with iron.
  • Quality of dietary supplements: As in the case of other dietary supplements, the quality of dietary supplements with iron can vary. It is important to choose dietary supplements from reliable manufacturers.

• The choice of the right dietary supplement with iron:

  • Iron shape: Iron sulfate is the most common and affordable form of iron. Iron gluconate and iron fumarat are easier to absorb and less often cause side effects.
  • Dosage: Choose a dietary supplement with a dosage that meets your needs and the doctor’s recommendations.
  • Vitamin C: Vitamin C improves iron absorption. Consider the possibility of taking a dietary supplement containing both iron and vitamin C.
  • Certification: Choose dietary supplements certified by independent organizations.

IV. Magnesium: Mineral for many functions

• Role in the body: Magnesium is a mineral involved in more than 300 biochemical reactions in the body. It is necessary for the work of muscles and nerves, maintaining bone health, regulating blood sugar and blood pressure. Magnesium also plays an important role in energy production and protein synthesis.

• The need for women: The recommended daily dose of magnesium for women aged 19 to 30 is 310 mg. For women over 30, 320 mg of magnesium per day is required.

• Sources of magnesium:

  • Food products: Magnesium is found in various products, including leaf green vegetables (spinach, cabbage), nuts and seeds (almonds, pumpkin seeds), beans, whole grain products and dark chocolate.
  • Bad: Magnesium is available in the form of dietary supplements in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium chloride.

• Advantages of taking magnesium as a dietary supplement:

  • Removing muscle spasms: Magnesium can help relieve muscle cramps and convulsions.
  • Improvement: Magnesium can help improve sleep, especially in people with insomnia.
  • Reduced blood pressure: Magnesium can help reduce blood pressure in people with hypertension.
  • Improving blood sugar levels: Magnesium can help improve blood sugar control in people with type 2 diabetes.
  • Reduce risk of osteoporosis: Magnesium is necessary for the health of bones and can help reduce the risk of osteoporosis.
  • Reducing the symptoms of PMS: Magnesium can help reduce the symptoms of the premenstrual syndrome (PMS), such as irritability, bloating and headaches.

• Disadvantages and risks of taking magnesium as a dietary supplement:

  • Diarrhea: Magnesium intake in large doses can cause diarrhea.
  • Nausea and vomiting: Magnesium can cause nausea and vomiting, especially when taking on an empty stomach.
  • Interaction with drugs: Magnesium can interact with some drugs such as antibiotics (tetracyclins, fluoroquinolons), medicines for the thyroid gland and diuretics. It is important to take magnesium separately from these drugs in order to avoid reducing their effectiveness.
  • Renal failure: People with renal failure should be careful when taking dietary supplements with magnesium, as this can lead to the accumulation of magnesium in the body.
  • Quality of dietary supplements: As in the case of other dietary supplements, the quality of dietary supplements with magnesium can vary. It is important to choose dietary supplements from reliable manufacturers.

• The choice of the right dietary supplement with magnesium:

  • Form of magnesium: Magnesium citrate, magnesium glycine and magnesium chloride are well absorbed and less often cause side effects than magnesium oxide.
  • Dosage: Choose a dietary supplement with a dosage that meets your needs and the doctor’s recommendations.
  • Certification: Choose dietary supplements certified by independent organizations.

V. Omega-3 fatty acids: heart and brain health

• Role in the body: Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the health of the heart, brain and eyes. They also play an important role in reducing inflammation and maintaining a healthy immune system. There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (non-posagexaic acid). ALA is contained in plant sources such as linseed seeds, walnuts and soy oil. EPA and DHA are found in fat fish, such as salmon, tuna and mackerel.

• The need for women: There is no officially established recommended daily dose for omega-3 fatty acids. However, most experts recommend using at least 250-500 mg EPA and DHA per day. Pregnant and lactating women need more DHA, about 300 mg per day, to maintain the development of the brain and eyes of the child.

• Sources of omega-3 fatty acids:

  • Food products: The best sources of EPA and DHA are fat fish. ALA is contained in plant sources.
  • Bad: Omega-3 fatty acids are available in the form of dietary supplements, such as fish oil, crill oil and algae oil.

• Advantages of taking omega-3 fatty acids as a dietary supplement:

  • Heart health support: Omega-3 fatty acids can help reduce the level of triglycerides, blood pressure and risk of heart disease.
  • Improving the function of the brain: DHA is important for brain health and can help improve memory, concentration and mood.
  • Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the body.
  • Eye health support: DHA is important for the health of the retina of the eye and can help prevent age -related macular degeneration.
  • Improving the condition of the skin: Omega-3 fatty acids can help improve the condition of the skin, reduce dryness and inflammation.

• The disadvantages and risks of taking omega-3 fatty acids as a dietary supplement:

  • Fish taste: Fish oil can cause a fish taste and belching. To reduce these side effects, take fish oil during meals or choose dietary supplements with an endoral shell.
  • Blood thinning: Omega-3 fatty acids can dilute blood. If you take anticoagulants (for example, warfarin), consult a doctor before starting to receive dietary supplements with omega-3 fatty acids.
  • Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as non-steroidal anti-inflammatory drugs (NSAIDs).
  • Quality of dietary supplements: The quality of dietary supplements with omega-3 fatty acids can vary. It is important to choose dietary supplements from reliable manufacturers who test the products for cleanliness and content of mercury, lead and other pollutants.

• The choice of the right dietary supplement with omega-3 fatty acids:

  • EPA and DHA content: Pay attention to the content of EPA and DHA in the dietary supplement. Choose a dietary supplement with enough EPA and DHA to satisfy your needs.
  • Source: Fish oil is the most common source of omega-3 fatty acids. Croil oil and algae oil are alternative sources that can be more suitable for people who avoid fish or have an allergy to fish.
  • Purity: Choose dietary supplements that are tested for the purity and content of mercury, lead and other pollutants.
  • Certification: Choose dietary supplements certified by independent organizations such as NSF International or IFOS (International Fish Oil Standards).

VI. Probiotics: Support for healthy microflora

• Role in the body: Probiotics are living microorganisms (bacteria and yeast), which benefit health in sufficient amounts. They help maintain a healthy intestinal microflora, which plays an important role in digestion, immunity and general health. Healthy intestinal microflora helps to digest food, absorb nutrients, produce vitamins, protect against harmful bacteria and fungi, as well as regulate the immune system.

• The need for women: There is no officially established recommended daily dose for probiotics. However, most experts recommend choosing dietary supplements with several probiotics strains and a content of at least 1-10 billion CO (colony-forming units) per dose.

• Sources of probiotics:

  • Food products: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi, Miso and tea mushroom (combach).
  • Bad: Probiotics are available in the form of dietary supplements in various forms, such as capsules, tablets, powders and chewing sweets.

• The benefits of taking probiotics as a dietary supplement:

  • Improving digestion: Probiotics can help improve digestion, reduce bloating, gas formation and constipation.
  • Strengthening the immune system: Probiotics can help strengthen the immune system and reduce the risk of infections.
  • Prevention and treatment of diarrhea: Probiotics can help prevent and treat diarrhea caused by antibiotics, infections or other causes.
  • Improving vaginal health: Some probiotic strains can help improve vaginal health and prevent vaginal infections.
  • Reducing symptoms of IBS: Probiotics can help reduce symptoms of irritable intestine (SRK), such as abdominal pain, diarrhea and constipation.
  • Improving mental health: Some studies have shown that probiotics can help improve mental health, reduce anxiety and depression.

• Disadvantages and risks of taking probiotics as a dietary supplement:

  • Gas formation and bloating: At the beginning of the intake of probiotics, some people may experience gas formation and bloating. These side effects usually take place within a few days or weeks.
  • Allergic reactions: In rare cases, probiotics can cause allergic reactions.
  • Infections: In people with a weakened immune system, probiotics can cause infections. People with a weakened immune system should consult a doctor before starting to receive probiotics.
  • Interaction with drugs: Probiotics can interact with some drugs such as antibiotics. It is important to take probiotics separately from antibiotics so that antibiotics do not kill probiotics.
  • Quality of dietary supplements: The quality of dietary supplements with probiotics can vary. It is important to choose dietary supplements from reliable manufacturers who test products for the maintenance of living probiotics and compliance with the declared composition. It is also important to check the shelf life of the dietary supplement and store it in accordance with the manufacturer’s instructions.

• The choice of the right dietary supplement with probiotics:

  • Probiotics strains: Choose a dietary supplement with several probiotics, such as Lactobacillus and Bifidobacterium. Different strains of probiotics have different effects on health.
  • COU (colony -forming units): Choose a dietary supplement with a content of at least 1-10 billion on a dose.
  • Acid and bile resistance: Choose dietary supplements with probiotics that are resistant to the acid of the stomach and bile so that they can survive and reach the intestines.
  • Storage conditions: Some probiotics require storage in the refrigerator. Check the storage conditions on the pack of dietary supplements.
  • Certification: Choose dietary supplements certified by independent organizations.

VII. Collagen: elasticity and elasticity

• Role in the body: Collagen is a protein that forms the basis of connective tissues in the body, including skin, bones, cartilage, tendons and ligaments. It provides structural support, elasticity and elasticity of these tissues. With age, the production of collagen in the body decreases, which leads to wrinkles, a decrease in skin elasticity, joint pain and other problems.

• The need for women: There is no officially established recommended daily dose for collagen. However, many people take 5-15 grams of collagen per day.

• Collagen sources:

  • Food products: Collagen is found in animal products, such as bone broth, gelatin, poultry and cartilage.
  • Bad: Collagen is available in the form of dietary supplements in various forms, such as powder, capsules and liquids.

• Advantages of taking collagen as a dietary supplement:

  • Improving the condition of the skin: Collagen can help improve the condition of the skin, reduce wrinkles, increase the elasticity and moisturity of the skin.
  • Joint strengthening: Collagen can help strengthen joints, reduce joint pain and improve mobility.
  • Strengthening bones: Collagen can help strengthen the bones and reduce the risk of osteoporosis.
  • Strengthening hair and nails: Collagen can help strengthen hair and nails, make them stronger and more healthy.

• Disadvantages and risks of taking collagen as a dietary

  • Allergic reactions: Collagen can cause allergic reactions in some people.
  • Indigestion: Collagen can cause stomach disorder, such as nausea, diarrhea or constipation.
  • Quality of dietary supplements: The quality of dietary supplements with collagen can vary. It is important to choose dietary supplements from reliable manufacturers who test the products for cleanliness and compliance with the declared composition.
  • Disadvantage of research: Additional studies are needed to confirm the effectiveness of collagen as a dietary supplement for the treatment of various conditions.

• The choice of the right dietary supplement with collagen:

  • Type of collagen: There are several types of collagen, each of which has different advantages. Type I collagen is most common and useful for skin, hair and nails. Type II collagen is useful for joints. Type III collagen is useful for the skin and cardiovascular system.
  • Hydrolyzed collagen: Hydrolyzed collagen, also known as collagen peptides, is easier to absorb by the body.
  • Collagen source: Collagen can be obtained from various sources, such as cattle, pigs, fish and chicken. Choose the source of collagen, which corresponds to your needs and preferences.
  • Certification: Choose dietary supplements certified by independent organizations.

VIII. Plant adaptogens: natural assistants in the fight against stress

• Role in the body: Adaptogens are natural substances that help the body adapt to stress, improve resistance to physical, chemical and biological stressors, and restore balance in the body. They do not have a specific action, but rather support the overall adaptive ability of the body. Popular adaptogens include:

  • Ashwaganda: Reduces stress, improves sleep, increases energy and concentration.
  • Rodiola pink: Increases endurance, reduces fatigue, improves mood and cognitive functions.
  • Ginseng: Increases energy, improves immunity, reduces blood sugar.
  • Holy Basil (Tulsey): Reduces stress, has anti -inflammatory and antioxidant properties.
  • Fruit Reishi: Supports immunity, improves sleep, has anti -inflammatory and antioxidant properties.

• The need for women: There is no single recommended dose for adaptogens. The dosage depends on the specific adaptogen, its concentration and individual needs. It is important to start with a low dose and gradually increase it if necessary.

• Sources of adaptogens:

  • Herbs and plants: Adaptogens are contained in various herbs and plants.
  • Bad: Adaptogens are available in the form of dietary supplements in various forms, such as capsules, tablets, powders and liquids.

• Advantages of taking plant adaptogens as a dietary supplement:

  • Reducing stress: Adaptogens help reduce the level of cortisol, stress hormone, and improve the body’s ability to cope with stress.
  • Improving energy and endurance: Adaptogens can help increase energy and endurance, reduce fatigue and improve physical performance.
  • Improvement of immunity: Some adaptogens have immunomodulating properties and can help strengthen the immune system.
  • Improving cognitive functions: Adaptogens can help improve memory, concentration and other cognitive functions.
  • Improvement: Some adaptogens can help improve sleep and reduce insomnia.

• The disadvantages and risks of taking plant adaptogens as a dietary supplement:

  • Interaction with drugs: Adaptogens can interact with some drugs such as antidepressants, anticoagulants and immunosuppressants. It is important to consult a doctor before starting taking adaptogens, especially if you take any medicine.
  • Side effects: Some adaptogens can cause side effects, such as stomach disorder, headache, insomnia and anxiety.
  • Quality of dietary supplements: The quality of dietary supplements with adaptogens can vary. It is important to choose dietary supplements from reliable manufacturers who test the products for cleanliness and compliance with the declared composition.
  • Pregnancy and breastfeeding: It is not recommended to take adaptogens during pregnancy and breastfeeding, since their safety is not studied during this period.

• The choice of the right dietary supplement with plant adaptogens:

  • Specific adaptogen: Choose an adaptogen that meets your needs and goals.
  • Concentration: Pay attention to the concentration of active substances in the dietary supplement.
  • Certification: Choose dietary supplements certified by independent organizations.

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