How to take dietary supplements for women’s health?

Part 1: The fundamental principles of admission of dietary supplements for women’s health

1.1. Understanding dietary supplement: definition, classification, and legal status

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are designed to replenish the deficiency of the necessary food substances, maintain the normal function of organs and systems of the body, increase resistance to adverse environmental factors, as well as for the prevention of various diseases.

The classification of dietary supplements is based on their composition and functional purpose. The main categories include:

• Nutricevtiki: The deficiency of basic food substances (vitamins, minerals, amino acids, polyunsaturated fatty acids, etc.) is replenished. Examples: vitamin D, iron, omega-3 fatty acids.
• Parafarmetzetics: They have a soft regulatory effect on the functional activity of the organism organs. Examples: extracts of medicinal plants, adaptogens, probiotics.
• Probiotics and prebiotics: They support a healthy intestinal microflora, improving digestion and strengthening immunity. Examples: lactobacilli, bifidobacteria, inulin.

The legal status of dietary supplements varies depending on the country. In most countries, including Russia, dietary supplements are not drugs and are not subject to mandatory registration as a medicine. However, they are subject to state registration and quality control in order to ensure their safety and compliance with the declared composition. It is important to pay attention to the availability of a certificate of state registration (SGR) when choosing dietary supplements.

1.2. The role of dietary supplements in maintaining women’s health: specific needs at different stages of life

The female body undergoes significant changes during life due to hormonal vibrations and physiological processes, such as menstruation, pregnancy, lactation and menopause. These changes can lead to an increased need for certain nutrients, which dietary supplements can help to replenish the deficiency.

• Reproductive age (18-45 years): During this period, women B vitamins are especially important (especially folic acid), iron, calcium, magnesium and vitamin D. Folic acid is necessary for the normal development of the fetus during pregnancy and it is recommended to take it even before conception. Iron is necessary to compensate for blood loss during menstruation and prevention of anemia. Calcium and vitamin D are important for the health of bones and teeth. Magnesium helps to reduce the premenstrual syndrome (PMS).
• Pregnancy and lactation: The need for nutrients increases significantly during pregnancy and lactation. Key dietary supplements for pregnant and nursing women include folic acid, iron, calcium, vitamin D, iodine and omega-3 fatty acids. It is important to consult a doctor before taking any dietary supplements during pregnancy and lactation in order to avoid overdose and possible side effects.
• Menopause period (45+ years): During this period, the level of estrogen is reduced, which can lead to various unpleasant symptoms, such as flare, night sweating, dryness of the vagina, sleep disturbance and a decrease in bone density. Bad containing phytoestrogens (for example, soy isoflavones, red clover extract), calcium, vitamin D, magnesium and vitamin K2, can help alleviate the symptoms of menopause and maintain bone health.

1.3. Factors affecting the effectiveness of dietary supplements: individual characteristics, composition of the product, and the method of application

The effectiveness of dietary supplements depends on many factors, including:

• Individual characteristics of the body: The age, gender, state of health, the presence of chronic diseases, genetic characteristics, lifestyle (nutrition, physical activity, smoking, alcohol use) – all this can affect the assimilation and metabolism of dietary supplements.
• The composition of dietary supplements: The quality of the ingredients, the dosage of active substances, the form of release (tablets, capsules, powders, fluids), the presence of excipients (fillers, binders, dyes, flavorings) – all this can affect the bioavailability and efficiency of dietary supplements. It is important to choose a dietary supplement from reliable manufacturers who use high -quality raw materials and comply with production standards (for example, GMP – Good Manuapacturing Practice).
• Method of application: The dosage, the frequency of administration, the time of administration (before, during or after eating), a combination with other dietary supplements or drugs – all this can affect the effectiveness and safety of dietary supplements. It is important to strictly follow the manufacturer’s recommendations indicated on the packaging and consult a doctor or nutritionist in order to choose the optimal dietary supplement scheme.
• Feeding with food: The assimilation of some dietary supplements may improve or deteriorate depending on the composition of food. For example, fat -soluble vitamins (A, D, E, K) are better absorbed when taking food containing fats. Iron is better absorbed when taking vitamin C. Calcium is not recommended to be taken simultaneously with iron, since it can worsen its absorption.
• The condition of the gastrointestinal tract: Digestion disorders, diseases of the stomach and intestines (for example, gastritis, peptic ulcer, irritable intestine syndrome) can affect dietary supplements. In such cases, it is first necessary to normalize the work of the gastrointestinal tract, and then take dietary supplements.

1.4. Bad safety: possible side effects, interactions with drugs, and contraindications

Although dietary supplements are not drugs, they can cause side effects, especially with improper use or individual intolerance. It is important to consider possible risks and observe precautions.

• Possible side effects: Side effects of dietary supplements can vary depending on the composition of the product and individual characteristics of the body. The most common side effects include digestive disorders (nausea, vomiting, diarrhea, constipation), allergic reactions (rash, itching, urticaria), headache, dizziness and a change in urine or feces. When any side effects appear, it is necessary to stop taking dietary supplements and consult a doctor.
• Interactions with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or enhancing their side effects. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood). St. John’s wort can reduce the effectiveness of contraceptive tablets and some antidepressants. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid unwanted interactions.
• Contraindications: Some dietary supplements have contraindications for use, such as pregnancy, lactation, children’s age, certain diseases (for example, autoimmune diseases, kidney, liver, heart disease). It is important to carefully study the instructions for use and consult a doctor before starting dietary supplements, especially if you have any chronic diseases or you take drugs.
• Quality and safety: Choose a dietary supplement from reliable manufacturers who have a good reputation and use high -quality raw materials. Pay attention to the availability of a certificate of state registration (SGR) and quality certificates. Do not buy dietary supplements from dubious sellers or on the Internet, as they may contain harmful impurities or not correspond to the declared composition.

Part 2: specific dietary supplements for women’s health: review and recommendations for use

2.1. Vitamins and minerals: Key nutrients for the female body

• Vitamin D: It is necessary for the health of bones, the immune system and overall well -being. Vitamin D deficiency is common among women, especially in winter and in regions with insufficient sunlight. The recommended dose of vitamin D for adults is 600-800 IU per day. In some cases, a higher dose may be required that the doctor must prescribe.
• Vitamin B9 (folic acid): It is extremely important for women of reproductive age, especially during pregnancy. It is necessary for the normal development of the fetus and the prevention of defects in the nervous tube. The recommended dose of folic acid for women planning pregnancy is 400 mcg per day. During pregnancy, the dose can be increased to 600-800 mcg per day.
• Vitamin B12 (cobalamin): It is necessary for the normal operation of the nervous system, hematopoiesis and energy metabolism. Vitamin B12 deficiency can lead to anemia, fatigue, weakness and neurological problems. The recommended dose of vitamin B12 for adults is 2.4 μg per day. Vegetarians and vegans are recommended to take additives with vitamin B12, as it is mainly found in animal products.
• Iron: It is necessary for the transport of oxygen in the blood and the prevention of anemia. Women are more susceptible to iron deficiency due to menstrual blood loss. The recommended dose of iron for women of reproductive age is 18 mg per day. During pregnancy, the dose can be increased to 27 mg per day. When taking iron preparations, side effects can occur, such as constipation and nausea. To improve iron absorption, it is recommended to take it with vitamin C.
• Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of the nervous system and muscles. Women are more susceptible to osteoporosis (reducing bone density) after menopause due to a decrease in estrogen levels. The recommended dose of calcium for adults is 1000 mg per day. After 50 years, it is recommended to increase the dose to 1200 mg per day. Vitamin D is necessary for the absorption of calcium.
• Magnesium: Participates in many biochemical processes in the body, including the regulation of blood pressure, blood sugar, muscle function and nervous system. Magnesium can also help relieve PMS symptoms. The recommended dose of magnesium for adults is 310-320 mg per day.
• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. Iodine deficiency can lead to hypothyroidism (a decrease in thyroid function). The recommended dose of iodine for adults is 150 μg per day. During pregnancy and lactation, the dose increases to 220-290 μg per day.

2.2. Omega-3 fatty acids: benefits for the heart, brain and hormonal balance

Omega-3 fatty acids (EPK and DGK) are indispensable fatty acids that are not produced in the body and should come with food or additives. Omega-3 fatty acids have anti-inflammatory properties, reduce the risk of cardiovascular diseases, improve brain function and can help alleviate the symptoms of PMS and menopause.

• Source: The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, sardines), linseed oil, chia seeds and walnuts.
• Recommended dose: The recommended dose of omega-3 fatty acids is 250-500 mg of EPK and DGK per day. In some cases, a higher dose may be required that the doctor must prescribe.
• Advantages for women: Omega-3 fatty acids can help reduce the risk of cardiovascular diseases, improve mood, alleviate the symptoms of PMS and menopause, as well as support the health of the skin and hair.

2.3. Probiotics and prebiotics: Support for healthy intestinal microflora

Probiotics are living microorganisms that benefit health in sufficient quantities. Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. Healthy intestinal microflora plays an important role in digestion, immunity and general health.

• Source: Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi. Prebiotics are found in onions, garlic, bananas, asparagus and other products rich in dietary fiber.
• Advantages for women: Probiotics can help improve digestion, strengthen immunity, prevent vaginal infections and alleviate the symptoms of irritable bowel syndrome (SRK). Prebiotics help maintain the growth and activity of beneficial bacteria in the intestines.
• Choosing probiotics: Choose probiotics from reliable manufacturers that contain various strains of beneficial bacteria (for example, lactobacilli and bifidobacteria). Pay attention to the number of living bacteria in a portion (some colony -forming units). The recommended dose of probiotics is 1-10 billion CO per day.

2.4. Plant dietary supplement: phytoestrogens and adaptogens for hormonal balance and adaptation to stress

• Phytoestrogens: These are plant compounds, which in structure and functions resemble estrogens, female sex hormones. They can help alleviate the symptoms of menopause, such as tides, night sweating and dry vagina. The main sources of phytoestrogens include all, red clover, flax and hops.

  • Soy: Contains isoflavons, which are one of the most studied types of phytoestrogens. Soybean isoflavons can help reduce the frequency and intensity of the tissue, improve bone density and reduce the risk of cardiovascular diseases.
  • Red Clover: It also contains isoflavon and can help alleviate the symptoms of menopause. Some studies show that the red clover can be more effective than soy, in a decrease in the frequency of the bonds.
  • Len: Contains Lignans, which are a different type of phytoestrogens. Len can help reduce the risk of breast cancer, improve cholesterol and alleviate the symptoms of constipation.
  • Hops: Contains 8-lenillringenin (8-PN), which is a powerful phytoestrogens. Hops can help improve sleep, reduce anxiety and alleviate the symptoms of menopause.

• Adaptogens: These are plant substances that help the body adapt to stress and increase resistance to adverse environmental factors. Adaptogens can help reduce fatigue, improve attention concentration, strengthen immunity and increase the energy level. The main adaptogens include:

  • Rodiola pink: It helps to reduce fatigue, improve mental and physical performance, increase stress resistance and improve mood.
  • Ginseng: It helps to increase the energy level, improve concentration, strengthen immunity and reduce blood sugar.
  • Eleutherococcus: It helps to increase stress resistance, improve mental and physical performance and strengthen immunity.
  • Ashwaganda: It helps to reduce stress and anxiety, improve sleep, strengthen immunity and increase the energy level.

2.5. Other healthy dietary supplements for women’s health

• Collagen: Protein, which is the main component of the skin, hair, nails, bones and joints. Reception of collagen additives can help improve skin elasticity, reduce wrinkles, strengthen hair and nails, and alleviate joint pain.
• Hyaluronic acid: A natural substance contained in the skin, joints and other tissues of the body. Hyaluronic acid helps to retain moisture in the skin, improving its elasticity and reducing wrinkles. Reception of additives with hyaluronic acid can help improve the condition of the skin, moisturize the joints and relieve pain in osteoarthritis.
• Cranberry: Contains antioxidants and substances that help prevent urinary tract infections (IMP). Reception of additives with cranberries can help reduce the risk of relapse of the IMP.
• D-mannose: Sugar, which binds to E. coli bacteria, which cause the IMP and helps to remove them from the body. Reception of additives with a D-mannose can help prevent and treat Imp.

Part 3: Practical recommendations for receiving dietary supplement

3.1. Consultation with a doctor: determining needs and choosing optimal dietary supplements

Before you start taking any dietary supplements, you need to consult a doctor or nutritionist. The doctor will be able to evaluate your health status, identify possible nutrient deficiency and recommend optimal dietary supplements, taking into account your individual needs and characteristics of the body. It is especially important to consult a doctor, if you are pregnant, breastfeeding, take drugs or have any chronic diseases.

3.2. Selection of high -quality dietary supplements: selection criteria and reliable manufacturers

When choosing dietary supplements, it is important to pay attention to the following criteria:

• Reliable manufacturer: Choose a dietary supplement from manufacturers who have a good reputation and use high -quality raw materials. Study reviews about the manufacturer on the Internet and find out what production standards he observes.
• Certificate of state registration (SGR): The presence of the SGR confirms that the dietary supplement has passed state registration and meets the requirements of security and quality.
• Product composition: Carefully study the composition of dietary supplements and make sure that it contains the necessary nutrients in sufficient quantities. Pay attention to the presence of excipients (fillers, binders, dyes, flavors) and choose dietary supplements with a minimum number of artificial additives.
• Output form: Choose the form of the release of dietary supplements, which is most convenient for you (tablets, capsules, powders, liquids). Keep in mind that the assimilation of some nutrients may depend on the form of release.
• Best before date: Pay attention to the shelf life of dietary supplements and do not use products with an expired shelf life.

3.3. Dosage and method of application: strict adherence to instructions and recommendations of specialists

When taking dietary supplements, it is necessary to strictly follow the instructions indicated on the packaging and the recommendations of a doctor or nutritionist. Do not exceed the recommended dose, as this can lead to side effects. Pay attention to the dietary supplement time (before, during or after eating) and a combination with other dietary supplements or drugs. If you have any questions or doubts, consult a doctor or pharmacist.

3.4. Efficiency and safety monitoring: monitoring the state of health and timely correction of the reception scheme

During the use of dietary supplements, it is necessary to carefully monitor your state of health and mark any changes. If you have any side effects, stop taking dietary supplements and consult a doctor. Regularly visit a doctor to control the health status and evaluate the effectiveness of dietary supplements. Depending on the results of analyzes and general well -being, the doctor may adjust the dietary supplement scheme or recommend other drugs.

3.5. Integrative approach: a combination of dietary supplements with a healthy lifestyle

Reception of dietary supplements is only one of the elements of maintaining women’s health. To achieve optimal results, it is necessary to combine a dietary supplement with a healthy lifestyle, which includes:

• Balanced nutrition: The diet should be rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical activity: Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Include aerobic exercises in your training program (walking, running, swimming, cycling) and strength exercises (lifting weights, exercises with your own weight).
• Sufficient sleep: Try to sleep at least 7-8 hours a day. The lack of sleep can lead to fatigue, irritability and impairment of immunity.
• Stress management: Use various stress management methods, such as meditation, yoga, breathing exercises, nature walks or communication with close people.
• Refusal of bad habits: Do not smoke or abuse alcohol. Smoking and alcohol can negatively affect women’s health.

Following these recommendations, you can choose the right and take a dietary supplement to maintain women’s health and improve the quality of life. Remember that consultation with a doctor is a prerequisite before taking any dietary supplement.