Choosing the best dietary supplements for women after 40: a detailed guide for maintaining health and beauty
1. Hormonal restructuring and its effect on health after 40
After 40 years in the body of women, significant hormonal changes associated with the approach of menopause occur. A decrease in estrogen and progesterone levels affects various body systems, causing a number of unpleasant symptoms and increasing the risk of developing certain diseases.
- Reduced estrogen levels: Estrogen plays a key role in maintaining bone health, cardiovascular system, skin and hair. A decrease in its level leads to a decrease in bone density (osteoporosis), an increase in the risk of cardiovascular diseases, dry skin and hair, as well as to the appearance of tides, night sweating and sleep disturbance.
- Menstrual cycle violation: Menstruation becomes irregular, can be more abundant or scarce, which is also associated with fluctuations in the hormonal background.
- Mood changes and cognitive functions: Hormonal changes affect mood, causing irritability, anxiety, depression and problems with memory and concentration.
- Weight gain: A decrease in metabolism and changes in hormonal balance contribute to weight gain, especially in the abdomen.
- Libido decrease: Reducing the production of estrogens and testosterone leads to a decrease in sexual attraction.
- Changes in the genitourinary system: A decrease in estrogen levels causes dry vagina, which can lead to discomfort during intercourse and increases the risk of urinary tract infections.
Understanding these changes allows women to make conscious decisions to maintain health and prevent the development of diseases. Bades can be a useful addition to a healthy lifestyle, helping to cope with the symptoms of hormonal restructuring and maintain the optimal functioning of the body.
2. The main categories of dietary supplements for women after 40 and their action
The dietary supplement market offers a wide selection of products designed to maintain women’s health after 40 years. It is important to understand what categories of dietary supplements exist and how they act to make a conscious choice.
- Bades to maintain hormonal balance:
- Phytoestrogens: Plant compounds imitating the effect of estrogen in the body. They help to soften the symptoms of menopause, such as tides, night sweating and dry vagina. The main phytoestrogens include soy isoflavons, red clover and cimicifug.
- Dietary dietary supplements: Permenhenolon is the predecessor of many hormones, including estrogen, progesterone and testosterone. The intake of dietary supplements with a transpondilon can help maintain the level of these hormones and improve overall well -being.
- Bades with a wild yams (dioscorea): The wild iams contains diosgenin, which in the body can be transformed into progesterone. However, the effectiveness of the wild yams as a source of progesterone remains the subject of disputes.
- Bades to maintain bone health:
- Calcium: It is necessary to maintain bone density and prevent osteoporosis. Women after 40 years are recommended to consume at least 1000 mg of calcium per day.
- Vitamin D: Improves the absorption of calcium and helps maintain bone health. The recommended dose of vitamin D for women after 40 years is 600-800 IU per day.
- Vitamin K2: It helps to direct calcium into the bones, preventing its deposition in soft tissues.
- Magnesium: Participates in the formation of bone tissue and improves the absorption of calcium.
- Bades to maintain health of the cardiovascular system:
- Omega-3 fatty acids: Reduce blood cholesterol, reduce inflammation and improve vascular function.
- Coenzim Q10 (COQ10): An antioxidant that protects cells from damage and improves the function of the heart.
- Vitamin B12 and folic acid: Reduce the level of homocysteine in the blood, which is a risk factor for cardiovascular diseases.
- Curcumin: It has anti-inflammatory and antioxidant properties that can improve the health of the cardiovascular system.
- Bades to maintain the health of the skin and hair:
- Collagen: Improves skin elasticity, reduces wrinkles and strengthens hair.
- Hyaluronic acid: Moisturizes the skin and improves its texture.
- Biotin: Strengthens hair and nails.
- Vitamin C: An antioxidant that protects the skin from damage and promotes the production of collagen.
- Vitamin E: Protects the skin from free radicals and improves its moisture.
- Bades to maintain cognitive functions:
- Ginkgo biloba: Improves blood circulation in the brain and increases cognitive functions.
- Phosphateidixine: Supports brain cells and improves memory.
- Omega-3 fatty acids: It is necessary for the health of the brain and improve cognitive functions.
- Antioxidants: Protect brain cells from damage and improve cognitive functions. (Vitamins C, E, Selenium)
- Bades to maintain immunity:
- Vitamin C: Strengthens the immune system and protects the body from infections.
- Vitamin D: Plays an important role in the regulation of the immune system.
- Zinc: It is necessary for the normal functioning of the immune system.
- Probiotics: They support the health of the intestine that plays an important role in immunity.
- Multivitamins: Complex drugs containing various vitamins and minerals necessary to maintain overall health.
3. Phytoestrogens: natural support for hormonal balance
Phytoestrogens are natural compounds found in plants, which are structurally and functionally similar to estrogen, a hormone produced by the body of a woman. They can contact estrogen receptors in cells and have an estrogen or anti -estrogenic effect, depending on the type of tissue and the level of their own estrogen in the body.
- Types of phytoestrogens:
- Isoflavons: Contained in soybean, red clover, lentils and chube. Genastin, Dazzein and Glyctein are the main isoflavones with estrogenic activity.
- Lignans: Contained in flax seeds, sesame seeds, brans and vegetables. Lignans are metabolized in the intestines in Enterolactone and Enterodiol, which have weak estrogenic activity.
- Heads the sand Contained in alfalfa, clover and soybeans. Kumestrol is the main Kesestan with estrogenic activity.
- The mechanism of action of phytoestrogens: Phytoestrogens are associated with estrogen receptors (ERα and ER) in cells. ERα prevails in the reproductive organs, bones and mammary gland, and Erβ in the brain, bones and cardiovascular system. Depending on the type of fabric and the level of its own estrogen, phytoestrogens can provide:
- Estrogenic action: With a low level of estrogen in the body (for example, during menopause), phytoestrogens can be associated with estrogen receptors and have a weak estrogenic effect, mitigating the symptoms of menopause, such as the ebb and dry vagina.
- Anti -estrogenic effect: With a high level of estrogen in the body, phytoestrogens can compete with estrogen for binding with receptors, reducing its effect and having a protective effect against hormone -dependent diseases, such as breast cancer.
- The benefits of phytoestrogens for women after 40:
- Mitting symptoms of menopause: Phytoestrogens can reduce the frequency and intensity of the tents, night sweating, improve sleep and mood.
- Maintaining bone health: Phytoestrogens can help increase bone density and reduce the risk of osteoporosis.
- Cardiovascular system protection: Phytoestrogens can reduce blood cholesterol, improve blood vessels and reduce the risk of cardiovascular diseases.
- Improving the health of the skin and hair: Phytoestrogens can improve skin elasticity, reduce wrinkles and strengthen hair.
- Popular dietary supplements with phytoestrogens:
- Dietary supplements with soybean isoflas: Contain genillary, Dazzein and glyciteine.
- Bades with red clover: Contay Izoflavony Biokanin A, Formononetin, Didezee and GenismEin.
- Dietary supplements with zimycifuga (cysticon clopogon): It is believed that cimicifug has an estrogenic effect, although the mechanism of its action is not fully studied.
- Precaution measures for taking phytoestrogens:
- Before taking dietary supplements with phytoestrogens, it is necessary to consult a doctor, especially in the presence of hormone -dependent diseases (breast cancer, endometriosis, uterine fibroids).
- Do not exceed the recommended dose.
- If side effects appear (for example, bloating, nausea, headache) stop taking dietary supplements and consult a doctor.
- Phytoestrogens can interact with some drugs, so tell the doctor about all the drugs you take and additives.
4. Vitamins and minerals: irreplaceable health assistants
Vitamins and minerals play an important role in maintaining the health and normal functioning of the body. It is especially important for women after 40 years of age to receive a sufficient number of certain vitamins and minerals in order to compensate for changes associated with hormonal restructuring and age processes.
- The main vitamins for women after 40:
- Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. Vitamin D deficiency increases the risk of osteoporosis, cardiovascular diseases, diabetes and certain types of cancer. The recommended dose of vitamin D for women after 40 years is 600-800 IU per day. Sources of vitamin D: sunlight, fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, flakes).
- Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to fatigue, weakness, numbness of the extremities, problems with memory and depression. The recommended dose of vitamin B12 for women after 40 years is 2.4 mcg per day. Sources of vitamin B12: meat, fish, poultry, eggs, dairy products, enriched products (vegetable milk, flakes).
- Vitamin C: The antioxidant that protects the cells from damage, strengthens the immune system and promotes the production of collagen. The recommended dose of vitamin C for women after 40 years is 75 mg per day. Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli, spinach.
- Vitamin E: An antioxidant that protects cells from free radicals improves skin and hair health. The recommended dose of vitamin E for women after 40 years is 15 mg per day. Sources of vitamin E: vegetable oils (sunflower, olive), nuts, seeds, avocados, spinach.
- Vitamin K2: He plays an important role in coagulation of blood and maintaining bone health. Vitamin K2 helps to direct calcium in the bone, preventing its deposition in soft tissues. The recommended dose of vitamin K2 for women after 40 years is 90 mcg per day. Sources of vitamin K2: fermented products (NATTO), hard cheeses, egg yolk, poultry meat.
- The main minerals for women after 40:
- Calcium: It is necessary to maintain bone density and prevent osteoporosis. Women after 40 years are recommended to consume at least 1000 mg of calcium per day. Sources of calcium: dairy products, dark green vegetables (broccoli, spinach, cabbage), enriched products (vegetable milk, tofu).
- Magnesium: Participates in more than 300 biochemical reactions in the body, including the regulation of blood sugar, blood pressure and nervous function. Magnesium is also necessary for the health of bones and muscles. The recommended dose of magnesium for women after 40 years is 320 mg per day. Sources of magnesium: dark green vegetables, nuts, seeds, legumes, whole grain products.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. Iron deficiency can lead to anemia, fatigue and weakness. The recommended dose of iron for women after 40 years (after the cessation of menstruation) is 8 mg per day. Sources of iron: red meat, poultry, fish, legumes, dark green vegetables, enriched products.
- Zinc: It is necessary for the normal functioning of the immune system, wound healing and DNA synthesis. The recommended zinc dose for women after 40 years is 8 mg per day. Sources of zinc: meat, poultry, seafood, nuts, seeds, legumes.
- Selenium: An antioxidant that protects cells from damage and supports the function of the thyroid gland. The recommended dose of selenium for women after 40 years is 55 μg per day. Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs.
- Popular dietary supplements with vitamins and minerals:
- Multivitamins: Complex drugs containing various vitamins and minerals.
- Vitamin D3: A more effective form of vitamin D.
- Calcium with vitamin D: Combination of calcium and vitamin D to maintain bone health.
- Magnesium citrate: Easily absorbed form of magnesium.
- Iron Bisglycin: Easy tolerated iron shape.
- Precautions for taking vitamins and minerals:
- Before taking dietary supplements with vitamins and minerals, it is necessary to consult a doctor in order to determine the optimal dose and exclude possible contraindications.
- Do not exceed the recommended dose, since the excess of some vitamins and minerals can be harmful to health.
- Vitamins and minerals can interact with some drugs, so tell the doctor about all the drugs you take and additives.
5. Omega-3 fatty acids: care for the heart, brain and skin
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining health. They are necessary for the normal functioning of the cardiovascular system, brain, eye and skin.
- Types of omega-3 fatty acids:
- Eicosapentaenic acid (EPA): It has anti-inflammatory properties and improves the health of the cardiovascular system.
- Docosahexaenic acid (DHA): It is necessary for the health of the brain, eye and nervous system.
- Alpha-linolenic acid (Alk): Contained in plant sources and can be transformed into EPC and DGK, but this process is not very effective.
- The benefits of omega-3 fatty acids for women after 40:
- Maintaining health of the cardiovascular system: Omega-3 fatty acids reduce blood triglycerides, reduce inflammation and improve vascular function, which reduces the risk of cardiovascular diseases.
- Improving the function of the brain: DGC is necessary for the health of the brain and maintaining cognitive functions. Omega-3 fatty acids can improve memory, concentration and mood.
- Maintaining the health of the eyes: DGC is the main component of the retina and is necessary to maintain normal vision. Omega-3 fatty acids can reduce the risk of developing age-related maculodistrophy.
- Improving the health of the skin: Omega-3 fatty acids moisturize the skin, reduce inflammation and improve its elasticity. They can help in the treatment of acne, eczema and psoriasis.
- Risk of depression: Omega-3 fatty acids can improve mood and reduce the risk of depression.
- Relief symptoms of menopause: Some studies show that omega-3 fatty acids can reduce the frequency and intensity of the tides.
- Sources of omega-3 fatty acids:
- Fat fish: Losos, Tunas, Sardines, Soldiers, Skubmia.
- Vegetable oils: Flaxseed oil, chia oil, walnut oil.
- Nuts and seeds: Walnuts, flax seeds, chia seeds.
- Enriched products: Eggs, milk, yogurt, juice.
- Popular dietary supplements with omega-3 fatty acids:
- Fish oil: Contains EPK and DGK.
- Crill oil: Contains EPK and DGK in the form of phospholipids, which are better absorbed.
- Algae oil: The vegetarian source of the EPK and DGK.
- Praise measures when taking omega-3 fatty acids:
- Before taking dietary supplements with omega-3 fatty acids, it is necessary to consult a doctor, especially when taking anticoagulants (drugs that thin blood).
- Do not exceed the recommended dose, since the excess omega-3 fatty acids can lead to thinning of blood and increased bleeding.
- Omega-3 fatty acids can cause side effects, such as nausea, diarrhea and belching.
- Choose high -quality dietary supplements that have been tested for the content of heavy metals and other pollutants.
6. Collagen: elasticity and youth of the skin, joint health
Collagen is the main structural protein in the body, which ensures the strength and elasticity of tissues. It is about 30% of the total mass of protein in the body and is the main component of the skin, bones, joints, tendons and ligaments.
- Types of collagen: There are many types of collagen, but the most common are:
- Type and: The most common type of collagen, which is contained in the skin, bones, tendons and ligaments.
- Type II: Contained in cartilage.
- Type III: Contained in the skin, vessels and internal organs.
- With age, collagen production decreases: After 25 years, the production of collagen in the body begins to decline, which leads to the appearance of wrinkles, a decrease in skin elasticity, joint pain and other age -related changes.
- The benefits of collagen for women after 40:
- Improving the health of the skin: Collagen improves skin elasticity, reduces wrinkles and moisturizes the skin.
- Joint strengthening: Collagen helps restore cartilage and reduce joint pain.
- Strengthening bones: Collagen helps to increase the density of bones and reduce the risk of osteoporosis.
- Improving the health of hair and nails: Collagen strengthens the hair and nails, making it more durable and healthy.
- Maintaining intestinal health: Collagen can help restore the intestinal mucosa and improve digestion.
- Collagen sources:
- Bone broth: Contains a large amount of collagen.
- Gelatin: It turns out from the collagen of animals.
- Leather and bones of animals: Contain collagen.
- Popular dietary supplements with collagen:
- Hydrolyzed collagen: Collagen, which is split into small peptides, which facilitates its absorption.
- Collagen peptides: Even smaller fragments of collagen, which are better absorbed.
- Collagen with vitamin C: Vitamin C is necessary for the synthesis of collagen in the body.
- Precautions when taking collagen:
- Before taking dietary supplements with collagen, you need to consult a doctor, especially if there are allergies to animal products.
- Collagen can cause side effects, such as nausea, bloating and heartburn.
- Choose high -quality dietary supplements that have been tested for the content of heavy metals and other pollutants.
- Make sure that the dietary supplement contains a collagen of the desired type, depending on your needs.
7. Probiotics: intestinal health is the basis of immunity and well -being
Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on human health. They are useful bacteria that inhabit the intestines and help maintain its health.
- The role of the intestines in health: The intestines plays an important role in immunity, digestion, absorption of nutrients and the production of vitamins. Healthy intestinal microflora is necessary for the normal functioning of the whole organism.
- Factors affecting the intestinal microflora:
- Antibiotics: They kill not only harmful, but also beneficial bacteria in the intestines.
- Inal meals: High consumption of sugar, fats and processed products violates the balance of intestinal microflora.
- Stress: Chronic stress can negatively affect the intestinal microflora.
- Age: With age, the variety of intestinal microflora decreases.
- The benefits of probiotics for women after 40:
- Improving digestion: Probiotics help to digest food and absorb nutrients. They can relieve symptoms of bloating, constipation and diarrhea.
- Strengthening immunity: Probiotics stimulate the immune system and help fight infections.
- Improving the health of the vagina: Probiotics can help prevent the development of vaginal infections, such as bacterial vaginosis and candidiasis.
- Allergies risk reducing: Probiotics can reduce the risk of allergies in children.
- Improving mood: Some studies show that probiotics can improve mood and reduce the risk of depression.
- Sources of probiotics:
- Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
- Probiotic supplements: Capsules, tablets, powders.
- Popular dietary supplements with probiotics:
- Bades with lactobacillus: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus reuteri.
- Bad with Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium lactis.
- BAD with Saccharomyces boulardi: Yeast that have probiotic properties.
- Precautions for taking probiotics:
- Before taking dietary supplements with probiotics, it is necessary to consult a doctor, especially in the presence of serious diseases or a weakened immune system.
- Probiotics can cause side effects, such as bloating and gases.
- Choose high -quality dietary supplements that contain living and active bacteria.
- Store probiotics in the refrigerator to maintain their activity.
8. Hyaluronic acid: moisture, elasticity and youth of the skin
Hyaluronic acid is a natural component of the skin that has the ability to hold a large amount of water. It plays an important role in maintaining moisture, elasticity and elasticity of the skin.
- The role of hyaluronic acid in the skin: Hyaluronic acid binds water in the skin, forming a gel -like structure that fills the space between the cells and provides moisturizing and volume. It also participates in the process of skin regeneration and protects it from damage.
- With age, the level of hyaluronic acid decreases: After 30 years, the level of hyaluronic acid in the skin begins to decline, which leads to the appearance of dryness, wrinkles and loss of elasticity.
- The benefits of hyaluronic acid for women after 40:
- Moisturization of the skin: Hyaluronic acid moisturizes the skin from the inside and outside, making it softer and smooth.
- Reducing wrinkles: Hyaluronic acid fills the wrinkles and makes them less noticeable.
- Increasing skin elasticity: Hyaluronic acid stimulates the production of collagen and elastin, which increases the elasticity of the skin.
- Face color improvement: Hyaluronic acid improves blood microcirculation in the skin, which makes the complexion more healthy and radiant.
- Acceleration of wound healing: Hyaluronic acid promotes wound healing and reduces scars.
- Sources of hyaluronic acid:
- Cosmetics: Creams, serums, masks.
- Bad: Capsules, tablets, powders.
- Injections: Hyaluronic acid is introduced under the skin to fill wrinkles and increase the volume of the lips.
- Popular dietary supplements with hyaluronic acid:
- Hyaluronic acid in capsules or tablets: Helps moisturize the skin from the inside.
- Hyaluronic acid with collagen: A combination of hyaluronic acid and collagen to maintain moisture and elasticity of the skin.
- Precautions for taking hyaluronic acid:
- Before taking dietary supplements with hyaluronic acid, it is necessary to consult a doctor, especially in the presence of allergies to hyaluronic acid.
- Hyaluronic acid can cause side effects, such as redness, itching and swelling.
- Choose high -quality dietary supplements that contain high -degree hyaluronic acid.
9. Coenzym Q10 (COQ10): antioxidant protection and energy for cells
Coenzym Q10 (CoQ10) is a fat -soluble substance that is present in all cells of the body and plays an important role in the production of energy. It is also a powerful antioxidant that protects the cells from damage caused by free radicals.
- The role of COQ10 in the body:
- Energy production: COQ10 is necessary for the work of mitochondria, which are energy stations of cells. It participates in the process of converting food into energy (ATP).
- Antioxidant Protection: COQ10 neutralizes free radicals that can damage cells and cause aging and various diseases.
- With age, the COQ10 level decreases: After 30 years, the COQ10 level in the body begins to decline, which leads to a decrease in the energy level, a deterioration in the work of the heart and other organs.
- The benefits of COQ10 for women after 40:
- Maintaining heart health: COQ10 improves heart function, reduces blood pressure and protects against cardiovascular diseases.
- Improving the energy level: COQ10 helps cells produce more energy, which leads to a decrease in fatigue and increasing vital tone.
- Style protection: COQ10 protects cells from damage caused by free radicals, which slows down the aging process.
- Improving the health of the skin: COQ10 protects the skin from damage caused by sunlight, and improves its elasticity.
- Maintaining fertility: COQ10 improves the quality of eggs and sperm, which increases the chances of conception.
- COQ10 sources:
- Meat: Beef, pork, bird.
- Fish: Salmon, tuna, sardines.
- Nuts and seeds: Walnuts, peanuts, sesame seeds.
- Vegetable oils: Soy, corn.
- Bad: Capsules, tablets, gels.
- Popular dietary supplements with COQ10:
- Ubihinon: The most common form COQ10.
- Ubihinol: The more easily absorbed form COQ10.
- Precaution measures when taking COQ10:
- Before taking dietary supplements with COQ10, it is necessary to consult a doctor, especially when taking anticoagulants (drugs that thinning blood) or drugs to reduce blood pressure.
- COQ10 can cause side effects, such as nausea, diarrhea and headache.
- Choose high -quality dietary supplements that contain COQ10 high degree of cleaning.
- Take COQ10 while eating to improve its absorption.
10. Plant adaptogens: increasing stress resistance and energy maintenance
Plant adaptogens are natural substances that help the body adapt to stress, increase its resistance to adverse environmental factors and support the energy level. They act by modulating the stress system of the body, improving its ability to cope with physical, emotional and mental stress.
- The mechanism of action of adaptogens: Adaptogens affect the hypothalamic-pituitary-adrenal system (GGNS), which plays a key role in the reaction of the body to stress. They help to balance the level of cortisol (stress hormone) and other hormones, improve the function of the immune system and increase the energy level.
- ** The benefits of adaptogens for