Top Badov for Women’s Health

Top Badov for Women’s Health: a complete guide for maintaining female strength and vitality

I. Hormonal Balance: Foundation of Women’s Health

The hormonal balance plays a key role in the overall well -being of a woman, affecting the menstrual cycle, fertility, mood, energy, skin and hair condition. The imbalance of hormones can manifest itself in the form of PMS, irregular menstruation, infertility, acne, hair loss, fatigue and mood swings. The following dietary supplements support hormonal balance and facilitate the symptoms of hormonal disorders:

• A. Vitex Holy (Vitex Agnus-Castus): Natural regulator of prolactin. Vitex, also known as an Abraham tree, has long been used to treat female hormonal problems. Its active components affect the pituitary gland, reducing prolactin production. An increased level of prolactin can disrupt the menstrual cycle, cause soreness of the mammary glands (mastodin) and complicate conception. Vitex is effective in the treatment of PMS, especially with symptoms of irritability, anxiety, bloating and headaches. The recommended dosage varies depending on the concentration of active substances, but usually is 20-40 mg of extract per day. The duration of admission can be from 3 to 6 months to achieve a persistent result. It is not recommended to be taken during pregnancy and breastfeeding, as well as with the simultaneous use of hormonal drugs.

  • The mechanism of action: Vitex contains diterpenes that are associated with dopamine receptors in the pituitary gland, which leads to a decrease in prolactin secretion. A decrease in prolactin helps to normalize the level of estrogen and progesterone, which leads to an improvement in hormonal balance.
  • Clinical research: Numerous clinical studies confirm the effectiveness of Vitex in the treatment of PMS and other hormonal disorders. For example, a study published in Journal of Women’s Health & Gender-Based Medicine showed that Vitex significantly reduces the symptoms of PMS in women compared to placebo.
  • Side effects: In rare cases, Vitex can cause light side effects, such as nausea, headache, dizziness and skin rashes.

• B. Maka Peruvian (Lepidium Meyenii): Adaptogen for hormonal harmony and energy. Maca is a tuber plant that grows in the highlands of Peru. It is known for its adaptogenic properties, that is, the ability to help the body adapt to stress and maintain hormonal balance. Maca contains unique alkaloids, mamamides and macaeen, which have a beneficial effect on the endocrine system. Poppy helps to increase libido, improve fertility, reduce symptoms of menopause and increase energy levels. The recommended dosage is 1-3 grams of poppy powder per day. Maku can be added to smoothies, yogurts, cereals or taken in the form of capsules.

  • The mechanism of action: Maca does not contain hormones, but it stimulates the endocrine system to produce hormones in optimal quantities. It supports the operation of the hypothalamus and pituitary gland, which are the main regulators of the hormonal system.
  • Clinical research: Studies show that poppy can improve the fertility in women, reduce the symptoms of menopause, such as tides and night sweating, as well as increase energy and improve mood. One of the studies published in Menopause showed that poppy significantly reduces the symptoms of menopause in women compared to placebo.
  • Side effects: Maca, as a rule, is well tolerated, but in rare cases, bloating, gases and disorder of the stomach can cause bloating. People with thyroid diseases should consult a doctor before taking poppies, since it may contain substances that affect the function of the thyroid gland.

• V. Wild Yams (Dioscorea Villosa): a natural source of diosgenin. The Wild Yams is a grassy liana growing in North America. Its root contains diosgenin, which is a plant predecessor of progesterone. The wild iams is often used to alleviate the symptoms of PMS, menopause and to maintain a healthy menstrual cycle. It can help reduce tides, night sweating, dry vagina and mood swings. The recommended dosage varies depending on the concentration of diosgenin, but usually 1-3 grams of powder or extract per day. It should be remembered that the wild iams is not progesterone, and its effectiveness can vary in different women.

  • The mechanism of action: Diosgenin contained in the wild yams is a precursor for the synthesis of progesterone in laboratory conditions. However, in the human body, its transformation into progesterone does not occur effectively. It is assumed that the wild iams can influence hormonal receptors or stimulate their own hormone synthesis processes in the body.
  • Clinical research: Some studies show that the wild iams can relieve symptoms of menopause, but additional studies are needed to confirm its effectiveness and determine the optimal dosage.
  • Side effects: In rare cases, the wild iams can cause nausea, vomiting and disorder of the stomach.

• G. Dong Cui (Angelica Sinensis): A traditional Chinese remedy for women’s health. Dong Kuai, also known as the «female ginseng», is one of the most important herbs in traditional Chinese medicine. It is used to treat various female diseases, including PMS, irregular menstruation, infertility and symptoms of menopause. Dong Kuai contains compounds that can affect the hormonal balance, improve blood circulation and relieve pain. The recommended dosage is 1-3 grams of powder or extract per day.

  • The mechanism of action: Dong Kuai contains ligulistilids and other compounds that can have an estrogenic and antispasmodic effect. It can also improve blood circulation in the pelvis.
  • Clinical research: Some studies show that Dong Kuai can alleviate the symptoms of PMS and menopause, but additional studies are needed to confirm its effectiveness and determine the optimal dosage. It should be noted that Dong Kuai can have an anticoagulant effect and can interact with drugs that delleate blood.
  • Side effects: Dong Kuai can cause photosensitivity, so a long stay in the sun should be avoided during its intake. It can also cause stomach disorder and skin rashes. It is not recommended to be taken during pregnancy and breastfeeding.

• D. Inositol: support for fertility and metabolism. Inositol is a vitamin -like substance that plays an important role in various biological processes, including the regulation of insulin levels, hormonal balance and ovarian function. There are several forms of inositol, the most important for female health are myo-foreign and D-chiro-foreign. Inositol is especially useful for women with polycystic ovary syndrome (PCU), as it helps to improve insulin sensitivity, normalize the menstrual cycle and improve fertility. The recommended dosage is 2-4 grams of myo-foreign and 50-100 mg D-Hiro-foreign per day.

  • The mechanism of action: Inositol is an important component of insulin signaling paths and plays a role in transmitting an insulin signal in cells. In women with PCOS, insulin resistance is often observed, which leads to an increased level of insulin in the blood. Inositol helps to improve insulin sensitivity, which leads to a decrease in insulin level and improve hormonal balance. It also affects the ovarian function, contributing to the ripening of eggs and normalization of ovulation.
  • Clinical research: Numerous studies confirm the effectiveness of inositol in the treatment of PCU. Studies show that inositol can improve insulin sensitivity, normalize the menstrual cycle, improve fertility and reduce the level of androgens in women with PCU.
  • Side effects: Inositol, as a rule, is well tolerated, but in rare cases it can cause a stomach disorder, nausea and diarrhea.

II. Bone health: Osteoporosis prevention

Osteoporosis is a disease characterized by a decrease in bone density, which makes them more fragile and subject to fractures. Women are especially at risk of developing osteoporosis after menopause, when estrogen levels are reduced. The following dietary supplements support bone health and help prevent osteoporosis:

• A. Calcium (Calcium): The main building material for bones. Calcium is the main mineral necessary for the health of bones and teeth. It also plays an important role in other body functions, including muscle contraction, transmission of nerve impulses and blood coagulation. The recommended daily dose of calcium for women is 1000 mg, and for women over 50 — 1200 mg. Calcium is better absorbed in combination with vitamin D. There are various forms of calcium, such as calcium carbonate, calcium citrate and calcium phosphate. Calcium citrate is better absorbed on an empty stomach in people with reduced acidity of the stomach.

  • The mechanism of action: Calcium is the main component of hydroxyapatitis, a mineral component of bone tissue. Sufficient calcium consumption provides the necessary building material for the formation and maintenance of bone mass.
  • Clinical research: Numerous studies show that sufficient calcium consumption is associated with a decrease in the risk of bone fractures, especially in postmenopausa women.
  • Side effects: Reception of large doses of calcium can cause constipation, bloating and the formation of kidney stones.

• B. Vitamin D (Vitamin D): the key to the absorption of calcium. Vitamin D plays an important role in the assimilation of calcium and phosphorus, two minerals necessary for the health of bones. It also participates in the regulation of the immune system and other body functions. Vitamin D is synthesized in the skin under the influence of sunlight, but many people experience vitamin D, especially in the winter months and in the northern latitudes. The recommended daily dose of vitamin D is 600 IU (international units), and for people over 70 — 800 IU. There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.

  • The mechanism of action: Vitamin D stimulates the absorption of calcium in the intestines and contributes to its deposition in bone tissue. It also regulates the level of calcium in the blood.
  • Clinical research: Studies show that sufficient consumption of vitamin D is associated with a decrease in the risk of bone fractures, especially in older people.
  • Side effects: Reception of large doses of vitamin D can cause nausea, vomiting, weakness and formation of kidney stones.

• V. Magnesium: An important mineral for the health of bones and muscles. Magnesium plays an important role in the formation of bones, regulation of calcium levels and muscle function. It also participates in more than 300 enzymatic reactions in the body. Magnesium deficiency can lead to a decrease in bone density, muscle seizures and fatigue. The recommended daily dose of magnesium for women is 310-320 mg. There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium citrate and magnesium glycinate are better absorbed.

  • The mechanism of action: Magnesium is involved in the formation of hydroxyapatitis, a mineral component of bone tissue. It also regulates the level of calcium and vitamin D in the body.
  • Clinical research: Studies show that sufficient magnesium consumption is associated with an increase in bone density and a decrease in risk of fractures.
  • Side effects: Taking large doses of magnesium can cause diarrhea.

• G. Vitamin K2 (Vitamin K2): directs calcium in the bone. Vitamin K2 plays an important role in the regulation of calcium metabolism and contributes to its deposition in bone tissue, and not in soft tissues, such as arteries. It activates proteins, such as osteocalcin, which are necessary for the formation and maintenance of bone mass. The recommended daily dose of vitamin K2 is 90-120 μg. There are two main forms of vitamin K2: MK-4 and MK-7. MK-7 has a longer half-life and more effectively increases the level of vitamin K in the blood.

  • The mechanism of action: Vitamin K2 activates proteins that bind calcium and direct it into bone tissue. It also inhibits the deposition of calcium in soft tissues, such as arteries.
  • Clinical research: Studies show that vitamin K2 can increase bone density and reduce the risk of fractures.
  • Side effects: Vitamin K2, as a rule, is well tolerated, but in rare cases it can interact with drugs that thinning blood.

• D. BORN (Boron): a trace element for the health of bones. Bor is a trace element that plays an important role in the metabolism of calcium, magnesium and vitamin D. It can also influence the level of estrogen. Bor can help improve bone density and reduce the risk of osteoporosis. The recommended daily dose of Bora is 3-5 mg.

  • The mechanism of action: Bor can affect the metabolism of calcium, magnesium and vitamin D, which are necessary for the health of bones. He can also influence the level of estrogen, which plays an important role in maintaining bone mass in women.
  • Clinical research: Some studies show that boron can improve bone density and reduce the risk of osteoporosis.
  • Side effects: Reception of large doses of boron can cause nausea, vomiting and diarrhea.

III. Health of the cardiovascular system: Caring for the heart and vessels

Cardiovascular diseases are one of the main causes of death among women. Risk factors for cardiovascular diseases include high blood pressure, high cholesterol, smoking, obesity, diabetes and genetic predisposition. The following dietary supplements support the health of the cardiovascular system and help reduce the risk of heart disease:

• A. Omega-3 fatty acids (Omega-3 Fatty Acids): Useful fats for the heart and blood vessels. Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the cardiovascular system, brain and eyes. There are three main forms of omega-3 fatty acids: EPA (eicopascentaenoic acid), DHA (non-oxaexaic acid) and ALA (alpha-linolenic acid). EPA and DHA are found in fatty fish, such as salmon, tuna and herring, and ALA is found in plant sources such as flaxseed, chia seeds and walnuts. Omega-3 fatty acids can help reduce the level of triglycerides, increase the level of «good» cholesterol (HDL), reduce blood pressure and reduce inflammation. The recommended daily dose of EPA and DHA is 250-500 mg.

  • The mechanism of action: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce inflammation and improve the function of endothelium, the inner layer of blood vessels. They can also reduce blood pressure and prevent blood clots.
  • Clinical research: Numerous studies confirm that the consumption of omega-3 fatty acids is associated with a decrease in the risk of cardiovascular diseases.
  • Side effects: Reception of large doses of omega-3 fatty acids can cause an disorder of the stomach, nausea and fish taste in the mouth.

• B. Coenzym Q10 (Coenzyme Q10): Energy for the heart and protection against free radicals. Coenzyme Q10 (CoQ10) is an antioxidant that plays an important role in the production of energy in cells. It also helps to protect the cells from damage by free radicals. COQ10 is especially important for the health of the heart, since the heart is one of the most energy -consuming organs in the body. The COQ10 level decreases with age and when taking some drugs such as statins. COQ10 can help improve the function of the heart, reduce blood pressure and protect against damage to free radicals. The recommended daily dose of COQ10 is 100-200 mg.

  • The mechanism of action: COQ10 is involved in the process of energy production in mitochondria, cellular power plants. It is also a powerful antioxidant that protects the cells from damage by free radicals.
  • Clinical research: Studies show that COQ10 can improve the function of the heart in people with heart failure and reduce blood pressure.
  • Side effects: COQ10, as a rule, is well tolerated, but in rare cases it can cause stomach disorder, nausea and insomnia.

• B. Red yeast rice (Red Yeast Rice): a natural source of statins. Red yeast rice is a product of rice fermentation with red yeast (Monascus Purpureus). It contains monacolins, which are natural statins, that is, substances that reduce blood cholesterol. Red yeast rice can help reduce the level of «bad» cholesterol (LDL) and triglycerides. The recommended dosage varies depending on the content of Monacolins, but usually is 600-1200 mg per day. It should be noted that red yeast rice can cause side effects similar to the side effects of statins, such as muscle pain and liver damage. Before taking red yeast rice, it is necessary to consult a doctor.

  • The mechanism of action: Monacolins contained in red yeast rice inhibit the enzyme of the GMG-CoA reductase, which plays an important role in the synthesis of cholesterol in the liver.
  • Clinical research: Studies show that red yeast rice can reduce the level of «bad» cholesterol (LDL) and triglycerides.
  • Side effects: Red yeast rice can cause side effects similar to the side effects of statins, such as muscle pain, liver damage and stomach disorder.

• G. Garlic: natural antioxidant and a means for reducing blood pressure. Garlic is a plant that is widely used in cooking and in folk medicine. It contains allicin, a compound that has antioxidant, anti -inflammatory and antibacterial properties. Garlic can help reduce blood pressure, cholesterol and prevent blood clots. The recommended dose is 1-2 cloves of garlic per day or 600-1200 mg of garlic extract.

  • The mechanism of action: Allicine contained in garlic relaxes blood vessels, reduces blood pressure and prevents blood clots. It also has antioxidant and anti -inflammatory properties.
  • Clinical research: Studies show that garlic can reduce blood pressure, cholesterol and improve endothelial function.
  • Side effects: Garlic can cause unpleasant odor from the mouth, stomach disorder and heartburn.

• D. Vitamin C (Vitamin C): Antioxidant to protect the cardiovascular system. Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the synthesis of collagen, which is necessary for the health of blood vessels. Vitamin C can help reduce blood pressure, cholesterol and prevent blood clots. The recommended daily dose of vitamin C is 75 mg for women. Smoking women are recommended to take 110 mg of vitamin C per day.

  • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also participates in the synthesis of collagen, which is necessary for the health of blood vessels.
  • Clinical research: Studies show that vitamin C can reduce blood pressure and improve the function of the endothelium.
  • Side effects: Reception of large doses of vitamin C can cause stomach disorder and diarrhea.

IV. Health of the genitourinary system: Prevention of infections and maintenance of balance

The genital system infections, such as cystitis and vaginal infections, are common problems in women. The following dietary supplements support the health of the genitourinary system and help prevent infections:

• A. Cranberry (Cranberry): Prevention of urinary tract infections. Cranberry contains pro -antocyanidines (PACS), which prevent the attachment of bacteria, such as E. coli, to the walls of the bladder. Cranberries can help prevent urinary tract infections (ISP) and alleviate the symptoms of cystitis. The recommended dose is 36 mg PACS per day. Cranberries can be consumed in the form of juice, capsules or tablets. You should choose cranberry juice without adding sugar.

  • The mechanism of action: Promantocyanidines (PACS) contained in cranberries prevent the attachment of bacteria, such as E. coli, to the walls of the bladder.
  • Clinical research: Numerous studies confirm that cranberries can help prevent urinary tract infections (IMP).
  • Side effects: Cranberries can cause stomach disorder and diarrhea. Cranberry juice can interact with some drugs such as warfarin.

• B. Probiotics: maintaining a healthy microflora of the vagina. Probiotics are living microorganisms that bring health benefits when they are used in sufficient quantities. They support a healthy microflora of the vagina, which consists of beneficial bacteria, such as lactobacilli. Lactobacillas produce lactic acid, which supports the acidic vaginal environment, which prevents the growth of harmful bacteria and yeast. Probiotics can help prevent vaginal infections, such as bacterial vaginosis and candidiasis (thrush). It is recommended to choose probiotics containing lactobacill strains, such as Lactobacillus Rhamnosus GR-1 and Lactobacillus Reuteri RC-14.

  • The mechanism of action: Probiotics restore and support a healthy microflora of the vagina, which prevents the growth of harmful bacteria and yeast.
  • Clinical research: Studies show that probiotics can help prevent vaginal infections, such as bacterial vaginosis and candidiasis (thrush).
  • Side effects: Probiotics, as a rule, are well tolerated, but in rare cases they can cause bloating and gases.

• V. D-Mannose: a natural way of struggle with E. coli. D-mannose is a simple sugar that prevents the attachment of bacteria, such as E. coli, to the walls of the bladder. It works similarly to cranberries, but has a different mechanism of action. D-mannose can help prevent urinary tract infections (EPP) and alleviate the symptoms of cystitis. The recommended dose is 2 grams per day.

  • The mechanism of action: D-mannose prevents the attachment of bacteria, such as E. coli, to the walls of the bladder. Bacteria are associated with the D-mannose and removed from the body in the urine.
  • Clinical research: Studies show that the D-mannose can help prevent urinary tract infections (IMP).
  • Side effects: D-mannose, as a rule, is well tolerated, but in rare cases it can cause stomach disorder and diarrhea.

• G. Vitamin A (Vitamin a): maintaining the health of the mucous membranes. Vitamin A plays an important role in maintaining the health of the mucous membranes, including the mucous membrane of the vagina. It helps maintain the integrity and moisture of the mucous membrane, which prevents the growth of harmful bacteria. The recommended daily dose of vitamin A is 700 μg for women.

  • The mechanism of action: Vitamin A supports the health of the mucous membranes, which prevents the growth of harmful bacteria.
  • Clinical research: The lack of vitamin A can increase the risk of infections.
  • Side effects: Reception of large doses of vitamin A can cause nausea, vomiting, headache and dizziness. It is not recommended to take large doses of vitamin and during pregnancy.

• D. Zinc (ZINC): Support for immunity and tissue healing. Zinc plays an important role in the immune system and promotes tissue healing. It can also help prevent infection of the genitourinary system. The recommended daily dose of zinc is 8 mg for women.

  • The mechanism of action: Zinc maintains the immune system and promotes tissue healing.
  • Clinical research: Zinc deficiency can increase the risk of infections.
  • Side effects: Taking large doses of zinc can cause nausea, vomiting and disorder of the stomach.

V. Health of the skin, hair and nails: beauty from the inside

The condition of the skin, hair and nails is a reflection of the general state of health. The following dietary supplements support the health of the skin, hair and nails, providing the body with the necessary nutrients:

• A. Collagen: The main structural protein of the skin. Collagen is the main structural protein of the skin, hair and nails. He is responsible for the elasticity, elasticity and moisture of the skin. With age, the production of collagen decreases, which leads to wrinkles, dry skin and fragility of nails. Reception of collagen additives can help improve the condition of the skin, hair and nails. It is recommended to choose a hydrolyzed collagen, which is better absorbed. The dosage varies depending on the product, but usually 5-10 grams per day.

  • The mechanism of action: Collagen provides structural support for the skin, hair and nails. The hydrolyzed collagen is split into smaller peptides, which are easily absorbed and stimulate the production of its own collagen in the body.
  • Clinical research: Studies show that taking collagen additives can improve skin elasticity, reduce wrinkles and strengthen nails.
  • Side effects: Collagen, as a rule, is well tolerated, but in rare cases can cause stomach disorder.

• B. BIOTIN: Vitamin for the health of hair and nails. Biotin, also known as vitamin B7, plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and skin rashes. The recommended daily dose of biotin is 30 mcg.

  • The mechanism of action: Biotin is involved in the metabolism of keratin, the main protein, of which hair and nails consist.
  • Clinical research: Studies show that taking biotin can strengthen nails and reduce hair loss in people with a deficiency of biotin.
  • Side effects: Biotin, as a rule, is well tolerated, but in rare cases it can cause skin rashes.

• B. Hyaluronic acid (Hyaluronic acid): moisturizing the skin from the inside. Hyaluronic acid is a natural substance that is present in the skin, joints and eyes. It has the ability to hold a large amount of water, which makes it an important component to moisturize the skin. With age, the level of hyaluronic acid in the skin decreases, which leads to dryness, the appearance of wrinkles and the loss of elasticity. Taking hyaluronic acid in the form of additives can help moisturize the skin from the inside and improve its condition. The recommended dose is 120-240 mg per day.

  • The mechanism of action: Hyaluronic acid holds water in the skin, which makes it more moisturized, elastic and elastic.
  • Clinical research: Studies show that the intake of hyaluronic acid can improve skin moisture, reduce wrinkles and increase skin elasticity.
  • Side effects: Hyaluronic acid, as a rule, is well tolerated, but in rare cases can cause stomach disorder.

• G. Vitamin E (Vitamin E): Antioxidant to protect the skin. Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also helps to moisturize the skin and improve its elasticity. Vitamin E can help protect the skin from damage to the sun and prevent premature aging. The recommended daily dose of vitamin E is 15 mg.

  • The mechanism of action: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also helps to moisturize the skin and improve its elasticity.
  • Clinical research: Studies show that vitamin E can help protect the skin from damage to the sun and prevent premature aging.
  • Side effects: Taking large doses of vitamin E can cause stomach disorder and nausea.

• D. Selenium: Mineral for the health of hair and nails. Selenium is a mineral that plays important