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Bad for women’s health: the rating of the best

1. Vitamins and minerals to maintain common female health

1.1. Vitamin D: sunny vitamin for bones and immunity

Vitamin D is a fat -soluble vitamin, critical of bones, immune system and general well -being of women. It contributes to the absorption of calcium, which prevents osteoporosis, a particularly important risk for women during menopause. Vitamin D deficiency is common, especially in regions with limited sunlight, and can manifest itself in fatigue, bone pain and increased susceptibility to infections.

The mechanism of action: Vitamin D is converted into an active form (calcitriol) in the kidneys. Calcitriol binds to vitamin D (VDR) receptors in intestinal cells, increasing the expression of proteins involved in calcium transport. This leads to an increase in the absorption of calcium from food. In addition, vitamin D regulates the function of immune cells, such as T cells and B cells, modulating the immune response.

Dosage: The recommended daily dose of vitamin D for adult women is 600 IU (international units). However, in people with a deficiency of vitamin D or with certain diseases (for example, osteoporosis, kidney disease), a higher dose under the supervision of a doctor may be required. A blood test for the level of 25 hydroxyvitamin D (25 (OH) D) is the best way to determine the status of vitamin D.

The best dietary supplements:

• Solgar Vitamin D3 (Cholecalciferol): High quality, presented in various dosages.
• Now Foods Vitamin D-3: Available option with a good reputation.
• Nordic Naturals Vitamin D3 Gummies: A convenient shape for those who do not like to swallow pills.

Advantages:

• Strengthens bones and teeth.
• Supports the immune system.
• Reduces the risk of certain diseases (for example, multiple sclerosis, some types of cancer).
• Improves mood.

Risks:

• Taking too high doses can lead to toxicity (hypercalcemia), which manifests itself in nausea, vomiting, weakness and renal failure. It is important to observe the recommended doses and consult a doctor before taking high doses.

1.2. Calcium: the basis of healthy bones

Calcium is the most important mineral for the formation and maintenance of strong bones and teeth. It is also necessary for the normal functioning of muscles, nerves and circulatory system. Women especially need sufficient calcium consumption, especially during pregnancy, lactation and after menopause, when the risk of osteoporosis increases.

The mechanism of action: Calcium plays a structural role in bones and teeth, forming hydroxyapatitis, a mineral component of bone tissue. It is also involved in cell alarm, muscle contraction, blood coagulation and transmission of nerve impulses. The level of calcium in the blood is strictly regulated by hormones such as parathyroid hormone (PTG) and calcitonin. With a low level of calcium, PTG stimulates the release of calcium from bones and increases the absorption of calcium in the intestines.

Dosage: The recommended daily dose of calcium for adult women is 1000 mg. For women over 50, 1200 mg is recommended. It is important to consider that calcium is better absorbed in small doses (500 mg or less) at a time. Therefore, if you need to take more than 500 mg of calcium per day, it is better to divide the dose into several tricks.

The best dietary supplements:

• Citracal Calcium + D3: Calcium citrate is well absorbed, especially in people with a low level of gastric acid.
• Nature Made Calcium Carbonate: A more affordable option, but requires a sufficient amount of gastric acid for absorption.
• Garden of Life Vitamin Code Raw Calcium: Natural source of algae calcium.

Advantages:

• Prevents osteoporosis.
• Reduces the risk of fractures.
• Supports tooth health.
• Participates in the normal functioning of muscles and nerves.

Risks:

• Taking too high doses can lead to constipation, bloating and increasing the risk of kidney stones. In rare cases, high doses of calcium can increase the risk of cardiovascular diseases. It is important to follow the recommended doses and consult a doctor, especially if you have kidney diseases or other diseases.

1.3. Iron: Energy and Blood Health

Iron is an indispensable mineral necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. Women, especially during menstruation, pregnancy and lactation, are at risk of iron deficiency (anemia). Iron deficiency can manifest itself in fatigue, weakness, dizziness, pallor of the skin and shortness of breath.

The mechanism of action: Iron is part of hemoglobin, which binds oxygen in the lungs and delivers it to the tissues of the body. It also participates in the work of many enzymes necessary for energy exchange, DNA synthesis and the functioning of the immune system. The iron is absorbed in the small intestine, and its absorption can be improved when consumed with vitamin C.

Dosage: The recommended daily dose of iron for adult women is 18 mg. Pregnant women require 27 mg of iron per day. For women during menopause, the need for iron decreases to 8 mg per day. It is necessary to take a blood test for ferritin (an indicator of iron reserves in the body) to determine whether there is a deficiency of iron and what dose of iron must be taken.

The best dietary supplements:

• Steel-Gradumet: The drug of iron with slow release, which reduces the risk of side effects from the gastrointestinal tract.
• Solgar Gentle Iron: The chelat form of iron, which is well absorbed and does not cause constipation.
• Nature’s Bounty Iron: Available option for iron sulfate.

Advantages:

• Prevents and treats anemia.
• Increases energy level.
• Improves cognitive functions.
• Supports the immune system.

Risks:

• Taking too high doses of iron can lead to constipation, nausea, vomiting and abdominal pain. In severe cases, an overdose of iron can lead to damage to the liver and other organs. Iron preparations should be stored in an inaccessible place for children, since an overdose of iron in children can be deadly.

1.4. Magnesium: for muscles, nerves and much more

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of muscles and nerves, regulation of blood sugar and blood pressure, as well as for bone health. Magnesium deficiency can manifest itself in muscle cramps, fatigue, insomnia and irritability.

The mechanism of action: Magnesium acts as a cofactor for many enzymes involved in energy metabolism, DNA and RNA synthesis, muscle contraction and transmission of nerve impulses. He also plays a role in regulating the level of calcium in blood and blood pressure. Magnesium competes with calcium for binding with proteins, which helps to relax muscles.

Dosage: The recommended daily dose of magnesium for adult women is 310-320 mg. Helat forms of magnesium, such as magnesium glycinate, magnesium of citrate and magnesium tronate, are best absorbed.

The best dietary supplements:

• Natural Calm: Magnesium citrate in powder form, easily dissolves in water.
• Doctor’s Best High Absorption Magnesium: Magnesium is glycinate, is well absorbed and does not cause diarrhea.
• Life Extension Neuro-Mag Magnesium L-Threonate: Magnesium tronat, penetrates through a hematoencephalic barrier and can improve cognitive functions.

Advantages:

• Removes muscle cramps.
• Improves sleep.
• Reduces stress.
• Regulates blood sugar.
• Supports heart health.

Risks:

• Taking too high doses of magnesium can lead to diarrhea, nausea and abdominal pain. People with kidney diseases should consult a doctor before taking magnesium additives.

1.5. Complex of B vitamins B: Energy and health of the nervous system

Group B vitamins are a group of eight water -soluble vitamins that play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells. The deficiency of group B vitamins can manifest itself in fatigue, weakness, irritability, depression and skin problems.

The mechanism of action: B vitamins act as coofers for many enzymes involved in the metabolism of carbohydrates, fats and proteins. They are necessary for turning food into energy, the synthesis of neurotransmitters (chemicals that transmit signals between nerve cells) and the formation of DNA and RNA.

Dosage: Recommended daily doses of B vitamins vary depending on a specific vitamin. It is best to take a complex of B vitamins, which contains all eight vitamins in optimal doses.

The best dietary supplements:

• Thorne Research Basic B Complex: High -quality complex of group B vitamins in active forms.
• Nature’s Way B-Complex: Available complex of B vitamins B.
• Garden of Life Vitamin Code Raw B-Complex: Natural source of group B vitamins from organic products.

Advantages:

• Increases energy level.
• Improves mood.
• Reduces stress.
• Supports the health of the nervous system.
• Improves the condition of the skin, hair and nails.

Risks:

• B vitamins are water -soluble, so excess is usually excreted in the urine. However, taking very high doses of some vitamins of group B can lead to side effects, such as redness of the skin (niacin) and nerves damage (vitamin B6).

1.6. Vitamin C: Immunity and antioxidant protection

Vitamin C is a powerful antioxidant that supports the immune system, protects cells from damage caused by free radicals, and is involved in the synthesis of collagen necessary for the health of the skin, bones and connective tissue. Vitamin C also improves iron absorption.

The mechanism of action: Vitamin C neutralizes free radicals, unstable molecules that can damage cells and cause inflammation. It also stimulates the production of antibodies and enhances the function of immune cells. Vitamin C is a cofactor for enzymes involved in the synthesis of collagen necessary to maintain the structure of the skin, bones and joints.

Dosage: The recommended daily dose of vitamin C for adult women is 75 mg. Smoking women need more vitamin C (about 110 mg per day).

The best dietary supplements:

• Liposomal Vitamin C: The liposomal form of vitamin C provides the best absorption.
• ESTER-C: A certain form of vitamin C, which is well tolerated by people with a sensitive stomach.
• Now Foods Vitamin C: Available version of vitamin C in the form of ascorbic acid.

Advantages:

• Strengthens the immune system.
• Protects cells from damage.
• Improves skin condition.
• Accelerates wound healing.
• Improves iron absorption.

Risks:

• Taking too high doses of vitamin C can lead to diarrhea, nausea and abdominal pain.

2. Bad for female reproductive health

2.1. Folic acid (vitamin B9): For a healthy pregnancy

Folic acid is a water -soluble vitamin necessary for the proper development of the fetal nervous tube during pregnancy. Taking folic acid before and during pregnancy significantly reduces the risk of defects in the nervous tube, such as Spina Bifida. Folic acid is also necessary for the formation of red blood cells and DNA synthesis.

The mechanism of action: Folic acid is a cofactor for enzymes involved in the synthesis of DNA and RNA, as well as in amino acid metabolism. It is necessary for quick division of cells, which occurs during pregnancy. Folic acid deficiency can lead to a violation of the development of the nerve tube of the fetus.

Dosage: The recommended daily dose of folic acid for women planning pregnancy and pregnant women is 400-800 μg. Some women (for example, with the family history of defects in the nervous tube) may need a higher dose under the supervision of a doctor. It is important to take folic acid a few months before conception in order to ensure a sufficient amount in the body.

The best dietary supplements:

• Methyl-Life Methylfolate 5mg: Methylplate is an active form of folic acid, which is well absorbed, especially people with the mutation of the MthFR gene.
• Nature Made Folic Acid: Available version of folic acid.
• Prenatal Vitamins with Folic Acid: Many prenatal vitamins contain folic acid in the required dose.

Advantages:

• Prevents defects in the nervous tube in the fetus.
• Supports heart health.
• Improves cognitive functions.

Risks:

• Taking too high doses of folic acid can mask vitamin B12 deficiency.

2.2. Inositol: for the balance of hormones and fertility

Inositol is a vitamin -like substance that plays an important role in transmitting signals in cells, including in the cells of the reproductive system. It can help improve hormonal balance, reduce insulin levels and improve ovulation in women with polycystic ovary syndrome (SPKI). Inositol can also help improve the quality of the eggs.

The mechanism of action: Inositol is involved in the transmission of insulin signals, adjusting the level of glucose in the blood. It also affects the level of sex hormones, such as testosterone and luteinizing hormone (LH). In women with SPCI, inositol can help reduce the level of insulin and testosterone, which leads to an improvement in ovulation and a decrease in symptoms such as acne and hirsutism (excess hair growth).

Dosage: A typical dose of inositol for women with PCOS is 2-4 grams per day, divided into several tricks. Often a combination of myo-foreign and D-hiro-foreign in a ratio of 40: 1 is used.

The best dietary supplements:

• Ovasitol: Contains myo-foreign and d-hiro-foreign in a ratio of 40: 1.
• Now Foods Inositol Powder: Powder of inositol, which can be added to drinks.
• Wholesome Story Myo-Inositol & D-Chiro Inositol: Contains myo-foreign and d-hiro-foreign in capsules.

Advantages:

• Improves hormonal balance with PCO.
• Reduces the level of insulin.
• Improves ovulation.
• Improves the quality of the eggs.
• Reduces the risk of gestational diabetes.

Risks:

• Inositol is usually well tolerated, but in rare cases it can cause nausea, diarrhea and headache.

2.3. Evening primrose oil: to relieve symptoms of PMS and menopause

Evening primrose oil is a source of gamma-linolenic acid (GLK), omega-6 fatty acid, which can help alleviate the symptoms of premenstrual syndrome (PMS) and menopause. HLC has anti -inflammatory properties and can help reduce chest pain, irritability and bloating.

The mechanism of action: HLK turns into prostaglandins in the body, hormone -like substances that regulate inflammation, pain and menstrual cycle. In women with PMS, there is often a deficiency of GLK, which leads to an imbalance of prostaglandins and increased PMS symptoms. Evening primrose can help restore the balance of prostaglandins and reduce the symptoms of the PMS.

Dosage: A typical dose of oil primrose is 1-3 grams per day. The results can be noticeable after a few weeks or months of regular reception.

The best dietary supplements:

• Nature’s Way Evening Primrose Oil: Contains 1300 mg of oil of the evening primrose on the capsule.
• Solgar Evening Primrose Oil: High -quality product with a good reputation.
• Spring Valley Evening Primrose Oil: Available option for oil primrose.

Advantages:

• Relieves PMS symptoms (chest pain, irritability, bloating).
• Relieves symptoms of menopause (tides, night sweating).
• Improves skin condition (eczema, acne).

Risks:

• Evening primrose can cause nausea, diarrhea and headache. It can also interact with some drugs such as anticoagulants. Therefore, before the oil intake, the evening primrose should consult a doctor.

2.4. D-mannose: for the prevention of urinary tract infections

D-mannose is a simple sugar that can help prevent urinary tract infections (IMP). It works, preventing the attachment of bacteria E. coli to the walls of the bladder. E. coli is the most common cause of imp.

The mechanism of action: D-mannose binds to E. coli bacteria, preventing their attachment to the cells of the mucous membrane of the bladder. Bacteria associated with the D-Mannose are washed from the body in urine. Unlike antibiotics, the D-mannose does not kill bacteria, but simply prevents their attachment, which reduces the risk of resistance to antibiotics.

Dosage: A typical dose of D-mannose for the prevention of IMP is 500 mg-2 grams per day. A higher dose may require the treatment of active IMP.

The best dietary supplements:

• Now Foods D-Mannose: Available version of the D-mannose in capsules.
• D-mannosa utiva: Contains a D-mannose in its pure form.
• Zhou Nutrition D-Mannose: D-mannose with the cranberry extract.

Advantages:

• Prevents imp.
• It does not cause resistance to antibiotics.
• Safe for long -term reception.

Risks:

• D-mannose is usually well tolerated, but in rare cases it can cause diarrhea and bloating.

2.5. Vitex (Abraham tree): To regulate the menstrual cycle

Vitex, also known as an Abraham tree, is a plant tool that is traditionally used to treat various female diseases, including disorders of the menstrual cycle, PMS and infertility. It can help regulate the level of prolactin, hormone, which can affect the menstrual cycle and fertility.

The mechanism of action: Vitex affects the pituitary gland, gland in the brain, which regulates the production of hormones. It reduces the level of prolactin, which can help restore the normal menstrual cycle and improve ovulation. Vitex also has anti -inflammatory and antioxidant properties.

Dosage: A typical dose of Vitex is 40-240 mg per day. The results can be noticeable after a few months of regular reception.

The best dietary supplements:

• Gaia Herbs Vitex Berry: Vitex liquid extract for better absorption.
• Nature’s Way Vitex: Available version of vitex in capsules.
• Herb Pharm Vitex: Vitex liquid extract made of organic raw materials.

Advantages:

• Regulates the menstrual cycle.
• Facilitates the symptoms of PMS.
• Improves fertility.
• Reduces chest pain.

Risks:

• Vitex can cause nausea, headache and leather rash. It can also interact with some drugs such as hormonal contraceptives and antipsychotic drugs. Therefore, before taking Vitex, you should consult a doctor. It is not recommended to be taken during pregnancy.

3. Bades to maintain the beauty and health of the skin, hair and nails

3.1. Collagen: for elasticity of the skin and joints of the joints

Collagen is the main structural protein in the body, which is about 70% of the skin. He is responsible for elasticity, elasticity and moisturizing the skin. With age, the production of collagen decreases, which leads to wrinkles, dry skin and joint pain. Reception of collagen additives can help improve the condition of the skin, hair and nails, as well as maintain joint health.

The mechanism of action: When administering inside, collagen is split into amino acids and peptides, which stimulate the production of its own collagen in the body. Collagen peptides can penetrate the skin and stimulate fibroblasts, cells that produce collagen and elastin.

Dosage: A typical dose of collagen is 10-20 grams per day. There are different types of collagen, each of which has its own advantages. Collagen type I and III is useful for skin, hair and nails, and type II collagen — for joint health.

The best dietary supplements:

• Vital Proteins Collagen Peptides: Hydrolyzed collagen in powder form, easily dissolves in drinks.
• Neocell Super Collagen: Collagen type I and III in tablets.
• Sports Research Collagen Peptides: Certified collagen made from animals grown on a free fuss.

Advantages:

• Improves elasticity and moisturizing the skin.
• Reduces wrinkles.
• Strengthens hair and nails.
• Supports joint health.
• Reduces joint pain.

Risks:

• Collagen is usually well tolerated, but in rare cases it can cause nausea, diarrhea and allergic reactions.

3.2. BIOTIN (vitamin B7): for strong hair and nails

Biotin is a water -soluble vitamin that plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair, skin and nails. Biotin deficiency can manifest itself in hair loss, fragility of nails and skin problems.

The mechanism of action: Biotin is involved in the synthesis of keratin, the main structural protein of hair and nails. It also affects the activity of enzymes involved in the metabolism of fats that are necessary for the health of the skin.

Dosage: The recommended daily dose of biotin for adults is 30 μg. To improve the condition of hair and nails, a higher dose may be required (up to 5000 μg per day), but before taking high doses of biotin, you should consult a doctor.

The best dietary supplements:

• Nature’s Bounty Biotin: Available version of biotin in tablets.
• Natrol Biotin: Highly dose biotin (10,000 mcg) to improve the condition of hair and nails.
• Sports Research Biotin: Biotin with the addition of coconut oil for better absorption.

Advantages:

• Strengthens hair and nails.
• Improves skin condition.
• Supports the health of the nervous system.

Risks:

• Biotin is usually well tolerated, but in rare cases it can cause a skin rash. High doses of biotin can distort the results of some laboratory tests, such as tests for thyroid hormones. Therefore, before passing the tests, the doctor should be informed about the intake of biotin.

3.3. Hyaluronic acid: to moisturize the skin and joint health

Hyaluronic acid is a substance that is naturally contained in the skin, joints and other body tissues. It has the ability to hold water, which makes it important to moisturize the skin and maintain joint health. With age, the level of hyaluronic acid in the body decreases, which leads to dry skin, the appearance of wrinkles and joint pain. Reception of hyaluronic acid additives can help improve the condition of the skin and joints.

The mechanism of action: Hyaluronic acid binds water and forms a gel that moisturizes the skin and lubricates the joints. When administering, hyaluronic acid can stimulate the production of its own collagen and elastin in the skin.

Dosage: A typical dose of hyaluronic acid is 120-240 mg per day.

The best dietary supplements:

• Doctor’s Best Best Hyaluronic Acid: Contains hyaluronic acid with the addition of chondroitin sulfate, which is also useful for joint health.
• Now Foods Hyaluronic Acid: Available version of hyaluronic acid in capsules.
• Solgar Hyaluronic Acid: Hyaluronic acid with the addition of collagen and vitamin C.

Advantages:

• Moisturizes the skin.
• Reduces wrinkles.
• Supports joint health.
• Reduces joint pain.

Risks:

• Hyaluronic acid is usually well tolerated, but in rare cases, allergic reactions can cause.

3.4. Omega-3 fatty acids: for the health of the skin and general well-being

Omega-3 fatty acids are indispensable fats that are not produced by the body and should come with food or additives. They are important for the health of the heart, brain, eye and skin. Omega-3 fatty acids have anti-inflammatory properties and can help improve the condition of the skin, reduce acne and dryness.

The mechanism of action: Omega-3 fatty acids, such as EPA and DHA, reduce inflammation in the body. Inflammation plays a role in the development of many skin diseases, such as acne, eczema and psoriasis. Omega-3 fatty acids also support the health of cell membranes, which improves skin moisturizing.

Dosage: The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA. To improve the condition of the skin, a higher dose may be required.

The best dietary supplements:

• Nordic Naturals Ultimate Omega: High -quality fisheries with high EPA and DHA.
• Nature Made Fish Oil: Available version of fish oil.
• Vegan Omega-3: An alternative source of omega-3 fatty acids from algae.

Advantages:

• Improves skin condition.
• Reduces acne and dryness.
• Supports heart health.
• Improves cognitive functions.
• Reduces the risk of depression.

Risks:

• Fish oil can cause belching, nausea and diarrhea. Taking high doses of fish oil can increase the risk of bleeding. People taking anticoagulants should consult a doctor before taking fish oil.

3.5. Zinc: for the health of the skin and immunity

Zinc is a mineral that plays an important role in the immune system, wound healing and skin health. Zinc deficiency can manifest itself in acne, eczema, hair loss and slow healing of wounds. Taking zinc additives can help improve the condition of the skin and support the immune system.

The mechanism of action: Zinc is involved in the work of many enzymes necessary for the synthesis of DNA, RNA and proteins. It also has anti -inflammatory and antioxidant properties. Zinc can help reduce inflammation with acne and accelerate wound healing.

Dosage: The recommended daily zinc dose for adult women is 8 mg. To treat acne, a higher dose may be required (up to 30 mg per day), but before taking high doses of zinc, consult a doctor.

The best dietary supplements:

• Thorne Research Zinc Picolinate: Zinc Picoline is a form of zinc, which is well absorbed.
• Nature Made Zinc: Available zinc version in tablets.
• Garden of Life Vitamin Code Raw Zinc: Natural source of zinc from organic products.

Advantages:

• Improves skin condition.
• Reduces acne.
• Accelerates wound healing.
• Supports the immune system.

Risks:

• Taking too high zinc doses can lead to nausea, vomiting, diarrhea and a decrease in copper levels. Zinc should be taken during food to reduce the risk of nausea.

4. Important comments and recommendations

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, consult your doctor. The doctor can evaluate your individual needs and choose the right additives in the correct dosage.
• Choose quality products: When choosing dietary supplements, pay attention to the reputation of the manufacturer, the availability of quality certificates (for example, NSF, USP) and consumer reviews.
• Follow the recommended doses: Do not exceed the recommended doses of dietary supplements. Taking too high doses can lead to side effects.
• Do not replace a balanced diet: Bades should not replace a balanced diet. Try to receive all the necessary vitamins and minerals from food.
• Be patient: The results from the reception of dietary supplements may not be noticeable immediately. It is necessary to take dietary supplements regularly for several weeks or months to see the effect.
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