Natural dietary supplements for the female body

Natural dietary supplements for the female body: a detailed guide for maintaining health and well -being

I. Hormonal balance and reproductive health

1. Maka Peruvian (Lepidium Meyenii): Adaptogen for hormonal harmony

Maka Peruvian, tuber -growing in the Andes, is a powerful adaptogen, which is traditionally used to increase energy, endurance and fertility. Its effect on the hormonal system of women makes it a valuable dietary supplement to maintain reproductive health and mitigate the symptoms associated with hormonal vibrations.

• The mechanism of action: Maca does not contain hormones, but stimulates the hypothalamus and pituitary gland, the main regulators of the hormonal system. This leads to a balanced production of estrogens, progesterone and testosterone, optimizing the hormonal background.

• Advantages for women:

  • Menstrual cycle regulation: Macs can help normalize irregular menstruation, relieve premenstrual syndrome (PMS) and reduce painful menstruation (dysmenorrhea).
  • Increased fertility: Studies show that poppy can improve the quality of eggs, increase libido and increase the chances of conception.
  • Mitting symptoms of menopause: Poppy can reduce tides, night sweating, mood swings and other unpleasant symptoms associated with menopause.
  • Improving mood and reducing anxiety: The adaptogenic properties of poppies help the body cope with stress and improve the general emotional state.
  • Improving energy and endurance: Macs can help fight fatigue and increase physical and mental performance.
  • Strengthening bones: Macs can help increase the density of bones, which is important for the prevention of osteoporosis, especially after menopause.

• Output forms and dosage: Poppy is available in the form of powder, capsules and extracts. The recommended dosage varies depending on the shape and concentration of the product, but usually ranges from 1 to 3 grams per day. You should start with a small dose, gradually increasing it if necessary.

• Contraindications and side effects: Maca is considered safe for most women, but caution should be observed in the presence of thyroid diseases, as it contains goytrogens, substances that can affect the thyroid gland. Pregnant and lactating women should consult a doctor before using the clock. In rare cases, side effects can be observed, such as stomach disorder, insomnia and increased anxiety.

2. Soya and isoflavon: natural support for estrogen deficiency

Soya and contained isoflavons are phytoestrogens, plant substances that are structurally similar to estrogen and can have a weak estrogenic effect in the body. This makes them a valuable dietary supplement for women experiencing estrogen deficiency, especially during menopause.

• The mechanism of action: Isoflavons are associated with estrogen receptors in the body, exerting a weak estrogen -like effect. This can help compensate for a decrease in estrogen levels during menopause and soften the symptoms associated with this.

• Advantages for women:

  • Mitting symptoms of menopause: Isoflavons can reduce the ebb, night sweating, mood swings and other symptoms of menopause.
  • Cardiovascular system protection: Isoflavons can reduce LDL cholesterol («bad» cholesterol) and increase the level of HDL cholesterol («good» cholesterol), which contributes to the health of the heart and blood vessels.
  • Strengthening bones: Isoflavons can help increase the density of bones and reduce the risk of osteoporosis.
  • Prevention of certain types of cancer: Studies show that the use of soy and isoflavones may be associated with a decrease in the risk of breast cancer and endometrial cancer.

• Sources of Isoflavonov: Soya and soy products, such as tofu, pace, soy milk and Edamam, are the main sources of isoflavons. Isoflavons are also available in the form of dietary supplements.

• Dosage: The recommended dosage of isoflavonov varies depending on the product and individual needs, but usually ranges from 40 to 80 mg per day.

• Contraindications and side effects: Soya and isoflavons are considered safe for most women, but in rare cases they can cause stomach disorder, bloating and allergic reactions. Women with estrogen-dependent tumors before the use of soy and isoflavon should consult a doctor. It should also be borne in mind that some studies show that excessive use of soybeans can affect the function of the thyroid gland.

3. Holy Vitex (Vitex Agnus-Castus): Plant regulator of the menstrual cycle

Vitex is sacred, also known as an Abraham tree, is a plant traditionally used to regulate the menstrual cycle and relieve PMS symptoms. It is especially useful for women with irregular menstruation, chest pain and other hormonal problems.

• The mechanism of action: Vitex affects the pituitary gland, stimulating the production of luteinizing hormone (LH) and reducing the level of prolactin. This leads to an improvement in the balance of estrogen and progesterone, which contributes to the normalization of the menstrual cycle.

• Advantages for women:

  • Menstrual cycle regulation: Vitex can help normalize irregular menstruation and improve ovulation.
  • Relief of PMS symptoms: Vitex can reduce chest pain, irritability, mood swings, bloating and other symptoms of PMS.
  • Infertility treatment: Vitex can help improve the fertility in women with lutein phase insufficiency, a state in which the level of progesterone after ovulation is not high enough to maintain pregnancy.
  • Treatment of hyperprolactinemia: Vitex can reduce the level of prolactin in the blood, which can be useful for women with hyperprolactinemia, a condition that can cause irregular menstruation, infertility and discharge from the nipples.

• Output forms and dosage: Vitex is available in the form of capsules, tablets, tinctures and extracts. The recommended dosage varies depending on the shape and concentration of the product, but usually ranges from 20 to 40 mg per day. To achieve optimal results, Vitex should be taken for several months.

• Contraindications and side effects: Vitex is considered safe for most women, but it should be avoided during pregnancy and breastfeeding. In rare cases, side effects, such as stomach disorder, headache, skin rash and changes in the menstrual cycle, can be observed. Vitex can interact with some drugs, therefore, before its use, you should consult a doctor, especially if you take hormonal drugs, antidepressants or antipsychotics.

4. Wild Yams (Dioscorea Villosa): Plant source of diosgenin

The Wild Yams, also known as the root of the colic, is a plant that contains diosgenin, the precursor of hormones, which in the laboratory can be transformed into progesterone and other steroid hormones. Although the human body cannot convert diosgenin into hormones, the wild iams is traditionally used to relieve symptoms of PMS and menopause.

• The mechanism of action: The mechanism of action of the wild yams has not been fully studied. It is believed that diosgenin can have a weak estrogen -like effect in the body and contribute to the balance of hormones. However, it is important to note that the wild iams is not a direct source of progesterone for the body.

• Advantages for women:

  • Relief of PMS symptoms: The wild iams can reduce spasms, chest soreness, mood swings and other PMS symptoms.
  • Mitting symptoms of menopause: The wild iams can help reduce tides, night sweating and other symptoms of menopause.
  • Bones’ health support: Some studies show that the wild iams can help increase the density of bones and reduce the risk of osteoporosis.

• Output forms and dosage: The wild iams is available in the form of creams, capsules and extracts. The recommended dosage varies depending on the shape and concentration of the product. Creams with a wild yams are usually applied to the skin once or twice a day.

• Contraindications and side effects: The wild iams is considered safe for most women, but it should be avoided during pregnancy and breastfeeding. In rare cases, side effects can be observed, such as stomach disorder, nausea and headache. The wild iams can interact with some drugs, so before its use you should consult a doctor.

5. Dong Kuai (Angelica Sinensis): Traditional Chinese medicine for female health

Dong Kuai, also known as “female ginseng”, is a plant that is widely used in traditional Chinese medicine to treat various female diseases, including irregular menstruation, PMS, menopause and infertility.

• The mechanism of action: Dong Kuai contains compounds that can have an estrogen -like effect, improve blood circulation and relax the muscles of the uterus.

• Advantages for women:

  • Menstrual cycle regulation: Dong Kuai can help normalize irregular menstruation and relieve dysmenorrhea (painful menstruation).
  • Relief of PMS symptoms: Dong Kuai can reduce spasms, mood swings, bloating and other symptoms of PMS.
  • Mitting symptoms of menopause: Dong Kuai can help reduce the ebb, night sweating and other symptoms of menopause.
  • Improving fertility: Dong Kui can help improve blood circulation of the uterus and increase the chances of conception.

• Output forms and dosage: Dong Kuai is available in the form of capsules, tablets, tinctures and herbal mixtures. The recommended dosage varies depending on the shape and concentration of the product.

• Contraindications and side effects: Dong Kui should be avoided during pregnancy and breastfeeding. Dong Kuai can enhance the effect of anticoagulants (thinning blood) and increase the risk of bleeding. In rare cases, side effects can be observed, such as stomach disorder, skin rash and increased sensitivity to the sun. Dong Kuai can interact with some drugs, so before use it should be consulted with a doctor.

II. Health of the genitourinary system

1. Cranberry (Vaccinium Macrocarpon): Prevention and treatment of urinary tract infections (IMP)

Cranberry is a well -known dietary supplement for the prevention and treatment of IMPs in women. Its effectiveness is due to the presence of pro -acto -social, which prevent the attachment of bacteria to the walls of the bladder.

• The mechanism of action: Promantocyanidines in cranberries block adhesion of bacteria, especially They exhibited chill (E. coli), to the cells of the epithelium of the bladder. This prevents the formation of biofilles and the development of infection.

• Advantages for women:

  • Prevention of IMP: Regular use of cranberries or cranberry extract can significantly reduce the risk of developing IMPs, especially in women prone to recurrent infections.
  • Treatment of IMP: Cranberries can help alleviate the symptoms of the IMP and accelerate recovery in combination with antibiotics.
  • Reducing the use of antibiotics: Preventive use of cranberries can reduce the need to use antibiotics for the treatment of IMP, which helps to reduce the resistance of bacteria to antibiotics.

• Output forms and dosage: Cranberries are available in the form of juice, capsules, tablets and powder. The recommended dosage varies depending on the shape of the product. For the prevention of ISP, it is usually recommended to use 500 mg of cranberry extract twice a day or drink a glass of cranberry juice without adding sugar daily.

• Contraindications and side effects: Cranberries are considered safe for most women, but in large quantities can cause stomach and diarrhea. Cranberries can interact with warfarin, anticoagulant, so women taking warfarin should consult a doctor before the use of cranberries. Cranberry juice may contain a large amount of sugar, so it should be consumed with caution to people with diabetes.

2. D-mannose: an alternative approach to the prevention of IMP

D-mannose is a simple sugar that is naturally contained in some fruits and vegetables. It has the ability to contact E. Coli bacteria and prevent their attachment to the walls of the bladder, similarly to cranberries.

• The mechanism of action: D-mannose is associated with fimh adhesins on the surface of E. coli bacteria, which are responsible for attaching bacteria to the cells of the bladder epithelium. Binding these adhesins, the D-mannose blocks the attachment of bacteria and allows them to be excreted from the body in the urine.

• Advantages for women:

  • Prevention of IMP: D-mannose can effectively prevent recurrent EPPs, especially caused by E. coli.
  • Treatment of IMP: D-mannose can help alleviate the symptoms of the IMP and accelerate recovery.
  • Alternative to antibiotics: D-mannose can be an effective alternative to antibiotics for the prevention and treatment of uncomplicated imp.

• Output forms and dosage: D-mannose is available in the form of powder, capsules and tablets. The recommended dosage varies depending on the purpose of use. For the prevention of ISP, it is usually recommended to take 1-2 grams of D-mannose per day. For the treatment of IMP, the dosage can be increased to 2-3 grams per day, divided into several tricks.

• Contraindications and side effects: D-mannose is considered safe for most women, but in large quantities can cause stomach disorder and diarrhea. D-mannose can affect blood sugar, so people with diabetes should consult a doctor before use.

3. Probiotics: maintaining a healthy vaginal microflora

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Probiotics play an important role in maintaining a healthy microflora of the vagina, which protects against infections and inflammation.

• The mechanism of action: Probiotics, especially strains Lactobacilluscolonize the vagina and produce lactic acid, which supports an acidic environment that prevents the growth of pathogenic bacteria and fungi. They can also produce bacteriocins, antimicrobials that kill or suppress the growth of harmful microorganisms.

• Advantages for women:

  • Prevention and treatment of bacterial vaginosis (BV): Probiotics can help restore the balance of the vaginal microflora and reduce BV symptoms, such as unpleasant odor, discharge and itching.
  • Prevention and treatment of vaginal candidiasis (thrush): Probiotics can help prevent fungus growth Candida albicanscausing thrush, and reduce its symptoms.
  • Improving the health of the genitourinary system: Probiotics can help reduce the risk of developing IMPs and other infections of the genitourinary system.

• Probiotics strains: The most studied and effective strains of probiotics for women’s health are Lactobacillus rhamnosus GR-1 And Lactobacillus reuteri RC-14. These strains are specially designed for colonization of the vagina and maintain a healthy microflora.

• Output forms and dosage: Probiotics are available in the form of capsules, tablets, vaginal suppositories and yogurts. The recommended dosage varies depending on the strain and the shape of the product. It is important to choose probiotics containing living and active bacteria, and store them in accordance with the manufacturer’s instructions.

• Contraindications and side effects: Probiotics are considered safe for most women, but in rare cases they can cause stomach disorder, bloating and gas formation. Women with a weakened immune system should consult a doctor before the use of probiotics.

III. Support for bone health

1. Calcium: basic building material for bones

Calcium is a mineral necessary to maintain the health of bones and teeth. Women are susceptible to higher risk of osteoporosis, especially after menopause, so adequate calcium consumption is crucial.

• The mechanism of action: Calcium is the main component of bone tissue, providing its strength and structure. It also plays an important role in various physiological processes, such as muscle contraction, transmission of nerve impulses and blood coagulation.

• Advantages for women:

  • Prevention of osteoporosis: Adequate calcium consumption throughout life helps maintain bone density and reduces the risk of osteoporosis.
  • Strengthening bones and teeth: Calcium is necessary to maintain the health of bones and teeth, especially during growth and development.
  • Reduction of risk of fractures: Enough calcium consumption can reduce the risk of fractures, especially in elderly women.

• Calcium sources: Good sources of calcium are dairy products, green leafy vegetables, broccoli, almonds and tofu. Calcium is also available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of calcium for women aged 19-50 is 1000 mg, and for women over 50-1200 mg.

• Contraindications and side effects: Excessive calcium consumption can cause constipation, nausea and the formation of kidney stones. Calcium can interact with some drugs, so before its use should consult a doctor.

2. Vitamin D: Calcium assimilation amplifier

Vitamin D plays an important role in the absorption of calcium from the intestines and maintaining bone health. Vitamin D deficiency can lead to a decrease in bone density and an increase in the risk of osteoporosis.

• The mechanism of action: Vitamin D helps the body absorb calcium from food and regulates the level of calcium in the blood. It is also necessary for the normal functioning of bone cells.

• Advantages for women:

  • Improving calcium assimilation: Vitamin D increases the absorption of calcium from the intestines, which is necessary to maintain bone health.
  • Prevention of osteoporosis: Adequate consumption of vitamin D helps maintain bone density and reduces the risk of osteoporosis.
  • Reduction of risk of fractures: Vitamin D can reduce the risk of fractures, especially in elderly women.
  • Support for the immune system: Vitamin D plays an important role in maintaining the health of the immune system.

• Sources of vitamin D: The main source of vitamin D is sunlight. Vitamin D is also contained in oily fish, egg yolks and enriched products. Vitamin D is available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of vitamin D for adults is 600 IU (international units). Older people and people with vitamin D deficiency may require a higher dosage.

• Contraindications and side effects: Excessive consumption of vitamin D can cause nausea, vomiting, weakness and formation of kidney stones. Vitamin D can interact with some drugs, so before its use should consult a doctor.

3. Vitamin K2: directs calcium in the bone

Vitamin K2 plays an important role in calcium metabolism and directs it into the bones, preventing calcium deposition in soft tissues and arteries.

• The mechanism of action: Vitamin K2 activates osteocalcine, protein, which binds calcium and directs it into bone tissue. It also activates the matrix GLAR (MGP), which prevents calcium deposition in soft tissues and arteries.

• Advantages for women:

  • Improving bone health: Vitamin K2 helps to increase the density of bones and reduces the risk of osteoporosis.
  • Cardiovascular system protection: Vitamin K2 helps prevent calcium deposition in the arteries, reducing the risk of cardiovascular diseases.

• Sources of vitamin K2: Vitamin K2 is contained in fermented products such as NATTO (fermented soybeans), solid cheeses and meat obtained from animals feeding on grass. Vitamin K2 is also available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of vitamin K2 is 90-120 μg.

• Contraindications and side effects: Vitamin K2 is considered safe for most women, but can interact with anticoagulants (thinning blood). Women taking anticoagulants should consult a doctor before using vitamin K2.

4. Magnesium: mineral for the health of bones and muscles

Magnesium plays an important role in the formation of bones, the absorption of calcium and the functioning of muscles. Magnesium deficiency can lead to a decrease in bone density and an increase in the risk of osteoporosis.

• The mechanism of action: Magnesium is necessary for activating vitamin D, which plays an important role in the assimilation of calcium. It also participates in the formation of the bone matrix and regulates the level of calcium in the blood.

• Advantages for women:

  • Improving bone health: Magnesium helps to increase the density of bones and reduces the risk of osteoporosis.
  • Muscle support: Magnesium is necessary for the normal functioning of the muscles and prevents muscle cramps.
  • Reducing the risk of cardiovascular diseases: Magnesium helps regulate blood pressure and reduces the risk of cardiovascular diseases.
  • Improvement: Magnesium can help improve sleep quality and reduce insomnia.

• Sources of magnesium: Good sources of magnesium are green leafy vegetables, nuts, seeds, legumes and whole grains. Magnesium is also available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of magnesium for women aged 19-30 is 310 mg, and for women over 30-320 mg.

• Contraindications and side effects: Excessive magnesium consumption can cause diarrhea, nausea and cramps in the abdomen. Magnesium can interact with some drugs, so before its use should consult a doctor.

IV. Support for the health of the skin, hair and nails

1. Collagen: protein for youth and skin elasticity

Collagen is the main structural protein in the body, which ensures the strength and elasticity of the skin, hair, nails, bones and joints. With age, the production of collagen decreases, which leads to wrinkles, the loss of skin elasticity and other signs of aging.

• The mechanism of action: Collagen is the main component of the dermis, a layer of skin, which is responsible for its elasticity and elasticity. The use of collagen in the form of dietary supplements can stimulate the production of its own collagen in the body, improving the condition of the skin, hair and nails.

• Advantages for women:

  • Improving the condition of the skin: Collagen can reduce wrinkles, increase the elasticity and elasticity of the skin, as well as improve its moisture.
  • Strengthening hair and nails: Collagen can make the hair more powerful and shiny, and the nails — less brittle.
  • Support for joints of the joints: Collagen can help reduce joint pain and improve their mobility.

• Types of collagen: There are several types of collagen, each of which has its own characteristics and advantages. The most common types of collagen used in dietary supplements are type I, type II and type III. Type I and III collagen is useful for the health of the skin, hair and nails, and type II collagen is useful for joint health.

• Output forms and dosage: Collagen is available in the form of powder, capsules, tablets and liquid additives. The recommended dosage varies depending on the type of collagen and manufacturer.

• Contraindications and side effects: Collagen is considered safe for most women, but in rare cases can cause stomach disorder and allergic reactions.

2. BIOTIN (vitamin B7): Vitamin for the beauty of 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 to maintain the health of hair, skin and nails.

• The mechanism of action: Biotin is involved in the synthesis of keratin, the main protein, of which hair and nails consist. Biotin deficiency can lead to thinning of hair, fragility of nails and skin problems.

• Advantages for women:

  • Hair strengthening: Biotin can make hair more strong, thick and shiny.
  • Strengthening nails: Biotin can make nails less brittle and improve their growth.
  • Improving the condition of the skin: Biotin can help improve the condition of the skin and reduce skin rashes.

• Sources of biotin: Biotin is found in eggs, nuts, seeds, liver and some vegetables. Biotin is also available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of biotin for adults is 30 μg. To improve the condition of hair and nails, a higher dosage may be required.

• Contraindications and side effects: Biotin is considered safe for most women, but in rare cases can cause skin rashes and stomach disorder. Biotin can affect the results of some laboratory tests, so before the tests, the doctor should be informed about the biotin.

3. Hyaluronic acid: hydration and elasticity of the skin

Hyaluronic acid is a natural substance contained in the skin, joints and eyes. It has the ability to hold a large amount of water, which ensures the moisture and elasticity of the skin.

• The mechanism of action: Hyaluronic acid acts like a sponge, attracting and holding water in the skin. This helps to maintain skin moisture, reduce wrinkles and improve its elasticity.

• Advantages for women:

  • Moisturization of the skin: Hyaluronic acid provides deep moisturizing the skin, making it softer and smooth.
  • Reducing wrinkles: Hyaluronic acid can reduce wrinkles and improve skin elasticity.
  • Improving the condition of the joints: Hyaluronic acid can help reduce joint pain and improve their mobility.

• Output forms and dosage: Hyaluronic acid is available in the form of creams, serums, injections and dietary supplements. The recommended dosage varies depending on the shape of the product.

• Contraindications and side effects: Hyaluronic acid is considered safe for most women, but in rare cases can cause allergic reactions.

V. Antioxidant protection and general health

1. Vitamin C: powerful antioxidant and immunity support

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and healing of wounds.

• The mechanism of action: Vitamin C neutralizes free radicals, unstable molecules that can damage cells and contribute to the development of chronic diseases. It is also involved in the synthesis of collagen necessary for the health of the skin, bones and joints.

• Advantages for women:

  • Antioxidant Protection: Vitamin C protects cells from damage by free radicals, reducing the risk of developing chronic diseases such as cardiovascular diseases and cancer.
  • Strengthening the immune system: Vitamin C stimulates the production of white blood cells that fight infections.
  • Improving the condition of the skin: Vitamin C contributes to the synthesis of collagen necessary for the health and elasticity of the skin.
  • Wound healing: Vitamin C accelerates the healing of wounds and skin damage.

• Sources of vitamin C: Good sources of vitamin C are citrus fruits, berries, kiwi, broccoli and sweet pepper. Vitamin C is also available in the form of dietary supplements.

• Recommended dosage: The recommended daily dose of vitamin C for women is 75 mg.

• Contraindications and side effects: Excessive consumption of vitamin C can cause stomach disorder and diarrhea. Vitamin C can interact with some drugs, so before its use should consult a doctor.

2. Vitamin E: Antioxidant for the health of the skin and heart

Vitamin E is a fat -soluble antioxidant that protects the cells from damage by free radicals. It also plays an important role in the health of the skin, heart and immune system.

• The mechanism of action: Vitamin e neutralizes free radicals, preventing