Bad for women’s health: what to choose?

Bad for women’s health: what to choose?

Women’s health is a complex and multifaceted system that requires an integrated approach. Balanced nutrition, regular physical exertion and sufficient sleep – fundamental components of well -being. However, in the conditions of modern rhythm of life, it is not always possible to provide the body with everything necessary from food. In such cases, biologically active additives (dietary supplements) can become a valuable addition to the diet, helping to make up for deficits and support the optimal functioning of various body systems.

The choice of dietary supplements for women’s health is a difficult task, requiring a conscious approach and accounting for individual needs. The market offers a huge number of products promising to improve well -being, increase energy, normalization of the hormonal background and much more. Detailed analysis of various categories of dietary supplements, their properties, indications and contraindications will help to understand this diversity and choose really effective and safe means.

Vitamins and minerals: the basis of women’s health

Vitamins and minerals are indispensable micronutrients involved in many biochemical processes that support health and good health. The female body has special needs for certain vitamins and minerals due to the menstrual cycle, reproductive function and hormonal changes.

• Iron: One of the key minerals for women, especially during menstruation and pregnancy. Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body. Iron deficiency can lead to iron deficiency anemia, characterized by fatigue, weakness, dizziness, pallor of the skin and a decrease in immunity.

  • Iron forms: There are several forms of iron used in dietary supplements:

    • Hem iron: It is better absorbed by the body, as it is found in animal products.
    • Neghemian iron: Contained in plant products and requires the presence of vitamin C for better absorption.
    • HELENT Iron: It is associated with amino acids, which improves its digestibility and reduces the risk of side effects from the gastrointestinal tract.

  • Dosage: The recommended daily dose of iron for women is 18 mg, but can be increased during pregnancy and lactation.

  • Indications: Prevention and treatment of iron deficiency anemia, fatigue, weakness, pregnancy, breastfeeding.

  • Contraindications: Hemochromatosis, hemosiderosis, increased sensitivity to gland.

• Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart. Calcium deficiency can lead to osteoporosis, especially after the onset of menopause.

  • Calcium forms: The most common forms of calcium in dietary supplements:

    • Calcium carbonate: The most common and affordable form, but requires the acidic environment of the stomach for absorption.
    • Calcium citrate: It is better absorbed than calcium carbonate, especially with reduced acidity of the stomach.
    • Calcium gluconate: Easily absorbed form of calcium.
    • Calcium phosphate: It also contains phosphorus necessary for the health of bones.

  • Dosage: The recommended daily dose of calcium for women is 1000-1200 mg.

  • Indications: Prevention and treatment of osteoporosis, pregnancy, breastfeeding, age over 50 years.

  • Contraindications: Hypercalcemia, hypercalciuria, renal failure.

• Vitamin D: He plays an important role in mastering calcium and maintaining bone health. It also participates in the regulation of the immune system and cell growth. Vitamin D deficiency can lead to osteoporosis, increased susceptibility to infections and other health problems.

  • Vitamin D forms: There are two main forms of vitamin D:

    • Vitamin D2 (ergocalciferol): It turns out from plants.
    • Vitamin D3 (cholecalciferol): It is synthesized in the skin under the influence of sunlight and is found in animal products. Vitamin D3 is considered more effective than vitamin D2.

  • Dosage: The recommended daily dose of vitamin D for women is 600-800 IU, but can be increased with vitamin D.

  • Indications: Prevention and treatment of osteoporosis, vitamin D deficiency, accommodation in regions with insufficient sunlight, age older than 65 years.

  • Contraindications: Hypervitaminosis D, hypercalcemia, renal failure.

• Folic acid (vitamin B9): It is necessary for the normal development of the nervous system of the fetus during pregnancy. Also involved in the formation of blood cells and amino acid metabolism. Folic acid deficiency can lead to congenital defects of the nervous tube in a child.

  • Folic acid forms:

    • Folic acid (pterolmonoglutamic acid): A synthetic form used in dietary supplements and enriched products.
    • Folate: The natural form contained in food.

  • Dosage: The recommended daily dose of folic acid for women is 400 mcg, but during pregnancy it is recommended to increase the dose to 600-800 μg.

  • Indications: Prevention of congenital defects of the nervous tube in a child, pregnancy, pregnancy planning, folic acid deficiency.

  • Contraindications: Increased sensitivity to folic acid.

• B vitamins B: They play an important role in the energy exchange, the work of the nervous system and the formation of blood cells. B vitamins deficiency can lead to fatigue, irritability, sleep disturbance and other health problems.

  • Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of blood cells. Vitamin B12 deficiency is more common in vegetarians and vegans, since it is mainly found in animal products.

  • Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters and blood cells.

  • Vitamin B1 (TIAMIN): It is necessary for energy exchange and normal operation of the nervous system.

  • Vitamin B2 (Riboflavin): Participates in the energy exchange and maintenance of the health of the skin and mucous membranes.

  • Vitamin B3 (Niacin): Participates in the energy exchange and synthesis of hormones.

  • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.

  • Vitamin B7 (Biotin): It is necessary for the health of the skin, hair and nails.

  • Dosage: Recommended daily doses of B vitamins vary depending on a specific vitamin and individual needs.

  • Indications: Fatigue, irritability, sleep disturbance, deficiency of group B vitamins, vegetarianism, veganism.

  • Contraindications: Increased sensitivity to group B.

• Magnesium: Participates in more than 300 biochemical reactions in the body, including regulation of blood pressure, blood sugar and nervous system. Magnesium deficiency can lead to muscle spasms, fatigue, irritability and sleep disturbance.

  • Forms of magnesium: The most common forms of magnesium in dietary supplements:

    • Magnesium oxide: The least absorbed form of magnesium.
    • Magnesium citrate: A well -absorbed form of magnesium.
    • Magnesium glycinate: An easily absorbed form of magnesium, which has a calming effect.
    • Taurat Magnesium: It has a beneficial effect on the cardiovascular system.

  • Dosage: The recommended daily dose of magnesium for women is 310-320 mg.

  • Indications: Muscle cramps, fatigue, irritability, sleep disturbance, premenstrual syndrome (PMS).

  • Contraindications: Renal failure, increased sensitivity to magnesium.

• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. Iodine deficiency can lead to hypothyroidism, characterized by fatigue, weight gain, skin dryness and other health problems.

  • Forms of iodine: The most common forms of iodine in dietary supplements:

    • Iodide Calia: It is widely used in iodized salt and dietary supplements.
    • Iodate potassium: A more stable form of iodine.

  • Dosage: The recommended daily dose of iodine for women is 150 μg, but during pregnancy and lactation it is recommended to increase the dose to 220-290 μg.

  • Indications: Prevention and treatment of iodine deficiency, pregnancy, breastfeeding, thyroid disease (as prescribed by a doctor).

  • Contraindications: Hyperthyroidism, increased sensitivity to iodine.

Plant extracts and other dietary supplements to maintain hormonal balance

The hormonal balance plays a key role in female health, affecting the menstrual cycle, reproductive function, mood and overall well -being. Many plant extracts and other dietary supplements have properties that help maintain hormonal balance and relieve symptoms associated with hormonal changes.

• Soy isoflavons: Phytoestrogens that can imitate the effect of estrogens in the body. Soy isoflavon can help alleviate the symptoms of menopause, such as ejiumen, night sweating and dry vagina.

  • The mechanism of action: SOI isoflavones are associated with estrogen receptors, exerting a weak estrogen -like effect.
  • Dosage: The recommended daily dose of soy isoflavon is 40-80 mg.
  • Indications: Menopause, premenstrual syndrome (PMS), prevention osteoporosis.
  • Contraindications: Pregnancy, breastfeeding, hormone -dependent tumors.

• BLOPOGOGON BOLACE (Black COHOSH): A plant traditionally used to relieve symptoms of menopause. The bugpogon of the cystic -shaped can help reduce tides, night sweating, irritability and sleep disturbance.

  • The mechanism of action: The mechanism of action of the clopogon of the cysticized is not fully studied, but it is assumed that it affects the serotonin system of the brain.
  • Dosage: The recommended daily dose of the cystic bouncer is 40-120 mg of the extract.
  • Indications: Menopause.
  • Contraindications: Pregnancy, breastfeeding, liver disease.

• Dudnik Chinese (Dong quai): A plant traditionally used in Chinese medicine to maintain women’s health. Chinese dudnik can help regulate the menstrual cycle, relieve PMS and menopause symptoms.

  • The mechanism of action: It is believed that the Dudnik Chinese has estrogen -like properties and can improve blood circulation.
  • Dosage: The recommended daily dose of the Chinese dudnik is 1-3 grams of dry root or 25-50 ml of tincture.
  • Indications: Irregular menstrual cycle, premenstrual syndrome (PMS), menopause.
  • Contraindications: Pregnancy, breastfeeding, bleeding, increased sensitivity to plants of the umbrella family.

• Holy Vitex (Chasteberry): A plant traditionally used to treat menstrual cycle disorders and relieve PMS symptoms. The sacred vitex can help reduce the pain of the mammary glands, irritability, bloating and other symptoms of PMS.

  • The mechanism of action: Vitex The sacred affects the pituitary gland, stimulating the production of luteinizing hormone (LH) and reducing the level of prolactin.
  • Dosage: The recommended daily dose of the sacred vitex is 20-40 mg of the extract.
  • Indications: Irregular menstrual cycle, premenstrual syndrome (PMS), mastodinia.
  • Contraindications: Pregnancy, breastfeeding, taking hormonal drugs, increased sensitivity to Vitex to the sacred.

• Everalnaya primrose oil (Evening Primrose Oil): Contains gamma-linolenic acid (GLK), which is omega-6 fatty acid. Evening primrose can help alleviate the symptoms of PMS, such as the pain of the mammary glands, irritability and bloating.

  • The mechanism of action: GLK is the predecessor of prostaglandins who play a role in the regulation of inflammation and hormonal balance.
  • Dosage: The recommended daily dose of oil primrose is 1-3 grams.
  • Indications: Premenstrual syndrome (PMS), mastodinia, eczema.
  • Contraindications: Pregnancy, breastfeeding, taking anticoagulants, increased sensitivity to the oil primrose.

• Diindolilmetan (DIM): Indol-3-carbinol metabolite (i3c), which is found in cruciferous vegetables, such as broccoli and cabbage. DIM can help to balance the level of estrogens in the body and protect against hormone -dependent diseases.

  • The mechanism of action: Dim promotes the metabolism of estrogens into more favorable forms and has antioxidant properties.
  • Dosage: The recommended daily dose of DIM is 100-200 mg.
  • Indications: Mastopathy, endometriosis, uterine fibroids, prophylaxis of breast cancer.
  • Contraindications: Pregnancy, breastfeeding, taking hormonal drugs.

• Omega-3 fatty acids: Ezmable fatty acids that are not synthesized in the body and should come with food or in the form of additives. Omega-3 fatty acids can help reduce inflammation, improve mood and maintain the health of the heart and blood vessels.

  • The mechanism of action: Omega-3 fatty acids are the precursors of eicosanoids, which have anti-inflammatory properties.
  • Dosage: The recommended daily dose of omega-3 fatty acids is 1-2 grams.
  • Indications: Premenstrual syndrome (PMS), depression, cardiovascular disease, arthritis.
  • Contraindications: Reception of anticoagulants, increased sensitivity to fish oil.

Probiotics for the health of the intestines and women’s health

The health of the intestine plays an important role in general well -being, immunity and even hormonal balance. Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health.

• The influence of probiotics on female health:

  • Support for the health of the vagina: Probiotics containing lactobacilli can help restore and maintain a healthy vaginal microflora, preventing the development of vaginal infections, such as bacterial vaginosis and thrush.
  • Improving digestion: Probiotics can help improve digestion, reduce bloating and constipation.
  • Support for the immune system: Probiotics strengthen the immune system, increasing resistance to infections.
  • Reduced inflammation: Probiotics can help reduce inflammation in the body.

• Choosing probiotics:

  • Composition: Pay attention to the composition of probiotics. It is important that they contain various strains of lactobacilli and bifidobacteria.
  • The amount of Co. The number of colony -forming units (CFU) should be high enough for probiotics to have an effect.
  • Output form: Probiotics are produced in various forms, such as capsules, tablets, powders and liquids. Choose a form that is most convenient for you.

• Indications:

  • Prevention and treatment of vaginal infections.
  • Improving digestion.
  • Support for the immune system.
  • Reception of antibiotics.

• Contraindications:

  • Rare cases of allergic reactions.

Antioxidants to protect cells from damage

Antioxidants are substances that protect the body cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, DNA and other structures of the body, contributing to the development of various diseases, including cancer, cardiovascular diseases and age-related changes.

• Vitamin C: A powerful antioxidant, which is necessary for the synthesis of collagen, strengthen the immune system and protect against free radicals.

  • Dosage: The recommended daily dose of vitamin C for women is 75 mg.
  • Indications: Prevention of colds, strengthening the immune system, antioxidant protection.
  • Contraindications: Increased sensitivity to vitamin C.

• Vitamin E: A fat -soluble antioxidant that protects the cells from damage caused by free radicals and supports the health of the skin and hair.

  • Dosage: The recommended daily dose of vitamin E for women is 15 mg.
  • Indications: Antioxidant protection, maintaining the health of the skin and hair.
  • Contraindications: Increased sensitivity to vitamin E.

• Selenium: A trace element that is a component of antioxidant enzyme glutathioneperoxidase. Selenium protects the cells from damage caused by free radicals, and supports the health of the thyroid gland.

  • Dosage: The recommended daily dose of selenium for women is 55 μg.
  • Indications: Antioxidant protection, maintaining the health of the thyroid gland.
  • Contraindications: Increased sensitivity to selenium.

• Coenzim Q10 (COQ10): The antioxidant, which plays an important role in energy metabolism and protects the cells from damage caused by free radicals.

  • Dosage: The recommended daily dose of Coenzyme Q10 is 30-100 mg.
  • Indications: Support for heart health, antioxidant protection, increase in energy.
  • Contraindications: Reception of anticoagulants.

The importance of consulting a doctor

Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor will help determine your individual needs for vitamins, minerals and other nutrients, as well as evaluate possible risks and interactions with other drugs.

Self -medication can be dangerous to health. Only a doctor can correctly diagnose your condition and prescribe the most suitable treatment.

Criteria for choosing high -quality dietary supplements

The choice of high -quality dietary supplements is the key to efficiency and safety. When choosing dietary supplements, attention should be paid to the following criteria:

• Manufacturer: Choose dietary supplements from well -known and trusted manufacturers who comply with quality standards.
• Certification: Make sure that the dietary supplement is certified and meets the safety requirements.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals or plant extracts in the desired dosage.
• Reviews: Read the reviews of other buyers about the dietary supplement.
• Price: Too low price may indicate low dietary supplements.

Conclusion (lowered in accordance with the task)

The choice of dietary supplements for women’s health is an individual process that requires a conscious approach and accounting for personal needs. Before taking any additives, be sure to consult a doctor to avoid undesirable consequences and get the maximum benefit for health.