What dietary supplement women need after 40

What dietary supplements are needed for women after 40: a full guide to support health and well -being

Introduction:

After 40 years in the body of women, significant hormonal and physiological changes occur. A decrease in estrogen levels, in particular, affects many body systems, leading to various symptoms and increasing the risk of developing certain diseases. Proper nutrition and physical activity are the basis of a healthy lifestyle, but in some cases additives, also known as dietary supplements (biologically active additives), may be useful to maintain optimal health and well -being. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They serve as an addition to a healthy lifestyle and help to compensate for the deficiency of nutrients, maintain the body’s functions and reduce the risk of developing certain conditions.

Important: before you start taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and make sure of the safety and the advisability of their application.

1. Vitamin D:

Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. With age, the risk of osteoporosis increases, especially in women after menopause. Vitamin D is also important for immune function, heart health and mood.

• Why is it important: A decrease in estrogen level after menopause leads to a decrease in bone density, which increases the risk of fractures. Vitamin D helps the body absorb calcium necessary to strengthen bones.
• Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, depression, frequent infections.
• Sources: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juices).
• Recommended dosage: From 600 to 800 IU (international units) per day. The dosage can vary depending on the level of vitamin D in the blood. A blood test for the level of 25 hydroxyvitamin D (25 (OH) D) will help determine an individual need.
• Forms: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
• Cautions: Excessive consumption of vitamin D can lead to toxicity, manifested in the form of nausea, vomiting, weakness and kidney problems. It is important to observe the recommended dosages and regularly control the level of vitamin D in the blood.
• Combination: Vitamin D should be taken in combination with calcium for optimal assimilation and strengthening of bones.

2. Calcium:

Calcium is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and cardiovascular system.

• Why is it important: As already mentioned, after menopause, the risk of osteoporosis increases significantly. Calcium helps maintain bone density and prevent fractures.
• Deficiency symptoms: Bone pain, muscle cramps, numbness and tingling in the limbs, increased irritability.
• Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), enriched products (juices, bread).
• Recommended dosage: 1000 mg per day for women aged 19 to 50 years and 1200 mg per day for women over 50.
• Forms: Calcium carbonate and calcium citrate. Calcium carbonate is better absorbed when eating, and calcium citrate can be taken at any time.
• Cautions: Excessive calcium consumption can lead to constipation, the formation of stones in the kidneys and an increase in the risk of cardiovascular diseases. It is important to observe the recommended dosages and receive calcium mainly from food.
• Combination: Vitamin D and magnesium help to absorb calcium and support bone health.

3. Magnesium:

Magnesium plays an important role in more than 300 biochemical reactions in the body, including the regulation of blood sugar, blood pressure and the functioning of the nervous system. It is also important for the health of bones and muscles.

• Why is it important: Magnesium helps to absorb calcium and vitamin D, maintaining bone health. He can also help alleviate the symptoms of menopause, such as mood swings and sleep problems.
• Deficiency symptoms: Muscle cramps, fatigue, weakness, irritability, insomnia, arrhythmia.
• Sources: Green sheet vegetables, nuts, seeds, whole grain products, legumes.
• Recommended dosage: 320 mg per day for women aged 31 years and older.
• Forms: Magnesium citrate, magnesium glycinate, magnesium oxide. Magnesium citrate and glycinate are better absorbed than magnesium oxide.
• Cautions: Excessive consumption of magnesium can cause diarrhea. It is important to follow the recommended dosages. People with kidney diseases should consult a doctor before taking magnesium additives.
• Combination: Calcium and vitamin D contribute to the optimal absorption of magnesium.

4. Omega-3 fatty acids:

Omega-3 fatty acids, such as EPA (eicos defendaic acid) and DHA (non-oxaexaic acid), are important for the health of the heart, brain and eyes. They also have anti -inflammatory properties.

• Why are they important: Omega-3 fatty acids help reduce cholesterol and triglycerides, which reduces the risk of cardiovascular diseases. They also support cognitive functions and can help alleviate the symptoms of depression.
• Deficiency symptoms: Dry skin, brittle hair and nails, fatigue, memory problems, depression.
• Sources: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts.
• Recommended dosage: From 250 to 500 mg EPA and DHA per day. The dosage may vary depending on the state of health.
• Forms: Fish oil, crill oil, algae oil (for vegetarians and vegans).
• Cautions: High doses of omega-3 fatty acids can increase the risk of bleeding. People taking anticoagulants should consult a doctor before taking Omega-3 additives.
• Combination: Vitamin E helps prevent omega-3 fatty acids.

5. Coenzim Q10 (COQ10):

COQ10 is an antioxidant that helps protect the cells from damage caused by free radicals. It is also important for energy production in cells.

• Why is it important: The COQ10 level in the body decreases with age. COQ10 can help improve cardiovascular function, reduce blood pressure and increase energy level. It can also be useful for people taking statins (drugs to reduce cholesterol), since statins can reduce the COQ10 level in the body.
• Deficiency symptoms: Fatigue, muscle weakness, muscle pain, heart problems.
• Sources: Meat, fish, nuts, seeds.
• Recommended dosage: From 30 to 200 mg per day. The dosage may vary depending on the state of health.
• Forms: Kilikhinon and Kilikhinol. Kilikhinol is a more bio -access form of COQ10.
• Cautions: COQ10 can interact with some drugs such as anticoagulants and antihypertensive drugs. It is important to consult a doctor before taking COQ10 additives.
• Combination: COQ10 goes well with other antioxidants such as vitamin E and vitamin C.

6. B vitamins B:

B vitamins are necessary for the production of energy, the normal operation of the nervous system and the health of the skin, hair and nails.

• Why are they important: B vitamins help maintain the energy level, improve mood and reduce stress. They are also important for the prevention of anemia and maintaining the health of the nervous system.
• Deficiency symptoms: Fatigue, weakness, headaches, irritability, depression, anemia, skin and hair problems.
• Sources: Meat, poultry, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
• Recommended dosage: The dosage of B vitamins varies depending on the specific vitamin. A complex of B vitamins usually contains all eight B vitamins in balanced doses.
• Forms: B vitamins are available in various forms, including tablets, capsules and liquids.
• Cautions: High doses of some vitamins of group B can cause side effects. For example, high doses of niacin (vitamin B3) can cause redness of the skin and itching. It is important to follow the recommended dosages.
• Combination: B vitamins go well with each other and can be accepted in the complex.

7. Iron:

Iron is necessary for transporting oxygen in the blood and energy production.

• Why is it important: Women, especially in the period before menopause, are at risk of developing iron deficiency anemia. Iron is necessary to maintain the energy level and prevent fatigue.
• Deficiency symptoms: Fatigue, weakness, pallor of the skin, dizziness, headaches, shortness of breath, fragility of nails.
• Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched products.
• Recommended dosage: 18 mg per day for women aged 19 to 50 years and 8 mg per day for women over 50 years old.
• Forms: Iron sulfate, iron fumarat, iron gluconate. Iron fumarat and iron gluconate are easier to absorb than iron sulfate.
• Cautions: Iron can cause constipation and nausea. It is best to take iron with food containing vitamin C to improve assimilation. Excessive iron consumption can lead to toxicity. It is important to consult a doctor before taking iron additives.
• Combination: Vitamin C improves iron absorption.

8. Probiotics:

Probiotics are living microorganisms that benefit health, especially for the digestive system.

• Why are they important: With age, the balance of microflora in the intestines can be disturbed. Probiotics help restore microflora balance, improve digestion, strengthen the immune system and prevent constipation.
• Deficiency symptoms: Bloating of the abdomen, gases, diarrhea, constipation, reduction of immunity.
• Sources: Enzymes (yogurt, kefir, sauer cabbage, kimchi).
• Recommended dosage: The dosage of probiotics varies depending on a specific strain and product. It is important to follow the instructions on the packaging.
• Forms: Capsules, tablets, powders, liquids.
• Cautions: In rare cases, probiotics can cause bloating and gases. People with weakened immunity should consult a doctor before taking probitics additives.
• Combination: Prebiotics (dietary fibers) nourish probiotics and contribute to their growth.

9. Collagen:

Collagen is the main structural protein in the body, which ensures the elasticity and strength of the skin, hair, nails, bones and joints.

• Why is it important: With age, the production of collagen decreases, which leads to wrinkles, dry skin, joint pain and bone weakening. Collagen additives can help improve skin elasticity, reduce wrinkles, strengthen hair and nails, relieve joint pain and improve bone density.
• Deficiency symptoms: Wrinkles, dry skin, fragility of hair and nails, joint pain.
• Sources: Bone broth, animal skin (for example, pork or beef skin).
• Recommended dosage: From 5 to 15 grams per day.
• Forms: Powder, capsules, liquids. Hydrolyzed collagen (collagen peptides) is easier to absorb by the body.
• Cautions: In rare cases, collagen can cause bloating and diarrhea.
• Combination: Vitamin C is necessary for the synthesis of collagen in the body.

10. Plant extracts and herbs:

Some plant extracts and herbs can be useful for alleviating symptoms of menopause and maintaining overall health.

• Black Kokhosh (Cimicifuga Racemosa): The heat, night sweating and other symptoms of menopause are used to facilitate the bias.
• Red Clover. Contains isoflavons that can simulate the effect of estrogen and alleviate the symptoms of menopause.
• Соя (Glycine max): It also contains isoflavon and can help alleviate the symptoms of menopause.
• Ginseng (Panax Ginseng): It can help improve the energy level, cognitive functions and mood.
• Ashwaganda (withania somnifera): Adaptogen, which helps the body cope with stress and improves overall well -being.
• Cautions: Plant extracts and herbs can interact with some drugs and have side effects. It is important to consult a doctor before their use. The dosage and safety of various vegetables can vary.

11. Other useful dietary supplements:

• Zinc: It is important for immune function, healing of wounds and skin health.
• Selenium: An antioxidant that protects cells from damage and supports the function of the thyroid gland.
• Chromium: Helps regulate blood sugar.
• Vitamin E: An antioxidant that protects cells from damage and supports skin health.
• Lipoic acid: An antioxidant that helps improve the function of the nervous system and regulate blood sugar.
• Hyaluronic acid: Helps moisturize the skin and joints.

How to choose dietary supplements:

• Consult a doctor: Before you start taking any dietary supplements, you need to consult a doctor in order to exclude contraindications and make sure of the safety and the advisability of their use.
• Choose quality products: Choose dietary supplements from reliable manufacturers who have a good reputation and test their products for cleanliness and efficiency.
• Read the labels: Read the labels carefully to find out the composition, dosage and warnings.
• Start with small doses: Start with small doses and gradually increase them to make sure that you have no side effects.
• Be patient: Bades do not act instantly. It may take several weeks or months to feel the effect.
• Pay attention to the symptoms: Follow your symptoms and mark any changes to evaluate the effectiveness of dietary supplements.
• Report the doctor: Tell your doctor about all the dietary supplements you take to avoid unwanted drug interactions.

Conclusion:

The right choice of dietary supplements can help women after 40 maintain health and well -being, alleviate the symptoms of menopause and reduce the risk of developing certain diseases. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle. Proper nutrition, physical activity, sufficient sleep and stress management are the basis of health. Before taking any dietary supplements, you need to consult a doctor. This guide provides comprehensive information about various dietary supplements, their advantages and warnings, which will allow women to make conscious decisions about their health. Remember that each organism is individual, and what is suitable for one person may not fit another. Therefore, it is important to listen to your body and work with your doctor in order to develop an individual dietary supplement plan, which will meet your needs.