Top Badov for Women’s Health after 40: Complex guide
Female health after 40 years undergoes significant changes associated with hormonal restructuring and age -related features. During this period, the body needs additional support, which can be provided by properly selected biologically active additives (dietary supplements). It is important to understand that dietary supplements are not medicines, but auxiliary agents that help fill the deficiency of the necessary substances and maintain the normal functioning of various body systems. Before taking any dietary supplements, a consultation with a doctor is needed.
I. Hormonal support: balance and harmony
A decrease in the level of estrogens during perimenopause and menopause can cause a wide range of unpleasant symptoms, such as tides, night sweating, dry vagina, mood swings, sleep disturbance and a decrease in libido. Bades containing plant estrogen (phytoestrogens) can help alleviate these symptoms.
1. Phytoestrogens:
- Soy: Soybean isoflavons (genistine, daidzein, glycitein) are one of the most studied phytoestrogens. They have a weak estrogenic activity and can contact estrogeen receptors, having a moderate estrogen effect. Studies show that soy isoflavons can reduce the frequency and intensity of the tissue, improve bone tissue density and reduce the risk of cardiovascular diseases. It is important to choose products containing an unhealthy soil. The dosage is usually 40-80 mg of isoflavons per day.
- The mechanism of action: Soyous isoflavons are associated with the estrogen receptors of Alpha and Beta, but with a greater affinity to beta receptors. Beta receptors are mainly located in bones, the cardiovascular system and brain, which explains their positive effect on these systems.
- Indications: Tucks, night sweating, vaginal dryness, osteoporosis, cardiovascular diseases.
- Contraindications: Individual soybean intolerance, hormone -dependent tumors (consultation with a doctor is required).
- Examples: Soy extract, soy isoflavon in capsules or tablets.
- Red Clover: Contains isoflavons (biocanin A, Formononetin, Daidzein, Genastin), which also have estrogen activity. Red clover can help reduce tides, improve sleep and mood. The dosage is usually 40-80 mg of isoflavons per day.
- The mechanism of action: It is similar to soy isoflavones, but with a slightly different composition of isoflavons, which can lead to various effects.
- Indications: Tucks, night sweating, sleep disturbance, mood swings.
- Contraindications: Individual intolerance to red clover, hormone -dependent tumors (consultation with a doctor is required).
- Examples: Red clover extract in capsules or tablets, red clover tea.
- Len: Flax seeds contain Lignans, which in the intestines turn into enterolactone and enterodiol, which have a weak estrogenic activity. Len is also a good source of fiber and omega-3 fatty acids. The dosage is usually 1-2 tablespoons of ground flax per day.
- The mechanism of action: Lignans are not classic phytoestrogens, but they can contact estrogen receptors and have a modulating effect on the hormonal background.
- Indications: Tucks, vaginal dryness, digestive disorders, high cholesterol.
- Contraindications: Individual intolerance to flax, intestinal obstruction.
- Examples: Ground flax, linseed oil.
- Tsimycifuga (Clopogon is cystic): It is traditionally used to alleviate the symptoms of menopause. The mechanism of action has not been fully studied, but it is assumed that it affects neurotransmitters in the brain that regulates thermoregulation and mood. The dosage is usually 40-80 mg of extract per day.
- The mechanism of action: Presumably, it affects serotonin receptors and reduces the level of luteinizing hormone (LH).
- Indications: Tucks, night sweating, mood swings, sleep disturbance.
- Contraindications: Pregnancy, lactation, liver disease (consultation with a doctor is required).
- Examples: Tsimicifuga extract in capsules or tablets.
2. Other dietary supplements for hormonal support:
- Wild Yams (dioscorea shaggy): It contains diosgenin, which can be used to synthesize hormones in laboratory conditions, but in itself does not turn into an estrogen in the human body. The effectiveness of the wild yams to alleviate the symptoms of menopause is not proven.
- Dong Kuai (Diagil Chinese): It is traditionally used in Chinese medicine to maintain women’s health. It is believed that it can regulate the menstrual cycle and alleviate the symptoms of menopause. However, scientific data on the effectiveness of Dong Kui are limited.
- Vitex sacred (Abraham tree): Used to treat menstrual cycle disorders and premenstrual syndrome. The sacred vitex can affect the level of prolactin and other hormones that regulate the menstrual cycle.
II. Bone support: Osteoporosis prevention
A decrease in estrogen levels after 40 years leads to a decrease in bone density and an increase in the risk of osteoporosis. It is important to ensure sufficient intake of calcium, vitamin D and other necessary substances to maintain bone health.
1. Calcium:
- Necessity: Calcium is the main building material for bones. The recommended daily dose of calcium for women after 40 years is 1000-1200 mg.
- Calcium forms: Calcium carbonate, calcium citrate, calcium gluconate. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach.
- Indications: Prevention of osteoporosis, calcium deficiency.
- Contraindications: Hypercalcemia, hyperparathyroidism, urolithiasis.
- Examples: Calcium D3, calcium citrate, calcium carbonate.
- Interaction with other substances: Calcium is better absorbed in combination with vitamin D and vitamin K2.
2. Vitamin D:
- Necessity: Vitamin D is necessary for the absorption of calcium and maintaining bone health. The recommended daily dose of vitamin D for women after 40 years is 600-800 IU.
- Vitamin D forms: Vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.
- Indications: Prevention of osteoporosis, vitamin D. deficiency
- Contraindications: Hypervitaminosis D, hypercalcemia.
- Examples: Vitamin D3 in drops, tablets or capsules.
- Sources: Sunlight, oily fish, egg yolks, enriched products.
3. Vitamin K2:
- Necessity: Vitamin K2 plays an important role in calcium metabolism and directs it into the bones, and not in soft tissues, which reduces the risk of vascular calcification. The recommended daily dose of vitamin K2 is 90-120 μg.
- Forms of vitamin K2: Menakhinon-4 (MK-4) and Menakhinon-7 (MK-7). MK-7 has a longer half-life and more effectively increases the level of vitamin K2 in the blood.
- Indications: Prevention of osteoporosis, cardiovascular disease.
- Contraindications: Reception of anticoagulants (consultation with a doctor is required).
- Examples: Vitamin K2 in capsules or tablets.
- Sources: Enzymed products (NATTO, sauerkraut), animal products (meat, eggs, cheese).
4. Magnesium:
- Necessity: Magnesium plays an important role in the formation of bone tissue and vitamin D metabolism. The recommended daily dose of magnesium for women after 40 years is 320 mg.
- Forms of magnesium: Magnesium citrate, magnesium glycinate, magnesium oxide. Magnesium citrate and glycinate are better absorbed.
- Indications: Prevention of osteoporosis, muscle cramps, sleep disturbance, stress.
- Contraindications: Renal failure.
- Examples: Magnesium citrate, magnesium glycinate, magnesium B6.
- Sources: Green sheet vegetables, nuts, seeds, whole cereals.
5. Brown:
- Necessity: Bor is involved in the metabolism of calcium, magnesium and vitamin D, and can improve bone density.
- Dosage: Usually 3-6 mg per day.
- Indications: Prevention of osteoporosis, arthritis.
- Contraindications: Renal failure.
- Examples: Bor as part of complex dietary supplements for bones.
III. Support for cardiovascular system: Disease prevention
A decrease in estrogens increases the risk of cardiovascular diseases in women after 40 years. It is important to maintain the health of the heart and blood vessels with a diet, physical exercises and, if necessary, dietary supplements.
1. Omega-3 fatty acids:
- Necessity: Omega-3 fatty acids (EPK and DGC) reduce the level of triglycerides, improve the function of vascular endothelium, have anti-inflammatory effects and reduce the risk of arrhythmias. The recommended daily dose of EPK and DGK is 1-2 grams.
- Sources: Fat fish (salmon, sardins, mackerel), linseed oil, chia oil.
- Indications: Prevention of cardiovascular diseases, high levels of triglycerides, arthritis.
- Contraindications: Reception of anticoagulants (consultation with a doctor is required).
- Examples: Fish oil, krill oil, vegetarian sources Omega-3 (algae oil).
2. Coenzim Q10 (COQ10):
- Necessity: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It also improves the function of the heart muscle and reduces blood pressure. With age, the COQ10 level in the body decreases.
- Dosage: Usually 100-200 mg per day.
- Indications: Heart failure, hypertension, migraine, statins.
- Contraindications: Individual intolerance.
- Examples: COQ10 in capsules or tablets.
3. Niacin (Vitamin B3):
- Necessity: Niacin can reduce the level of LDL cholesterol (“bad” cholesterol) and increase the level of HDL cholesterol (“good” cholesterol).
- Dosage: It requires an individual selection by a doctor, since high doses can cause side effects (redness of the skin).
- Indications: High cholesterol, prevention of cardiovascular diseases.
- Contraindications: Liver diseases, peptic ulcer, taking anticoagulants (consultation with a doctor is required).
- Examples: Niacin in tablets.
4. Garlic:
- Necessity: Garlic reduces blood pressure, cholesterol and has an antioxidant effect.
- Forms: Fresh garlic, garlic extract, garlic oil.
- Dosage: Depends on the form, usually 600-900 mg of garlic extract per day.
- Indications: Hypertension, high cholesterol, prevention of cardiovascular diseases.
- Contraindications: Reception of anticoagulants (consultation with a doctor is required), diseases of the gastrointestinal tract.
- Examples: Garlic extract in capsules or tablets.
5. Resveratrol:
- Necessity: Resveratrol is an antioxidant contained in red wine, grapes and berries. It can improve the function of the vascular endothelium, reduce inflammation and protect from oxidative stress.
- Dosage: Usually 100-200 mg per day.
- Indications: Prevention of cardiovascular diseases, antioxidant protection.
- Contraindications: Individual intolerance.
- Examples: Resveratrol in capsules or tablets.
IV. Continue support: Improving memory and concentration
With age, memory and concentration of attention may worsen. Bades supporting brain activity can help improve cognitive functions.
1. Gynxgo biloba:
- Necessity: Ginkgo biloba improves blood circulation in the brain, has an antioxidant effect and can improve memory and concentration.
- Dosage: Usually 120-240 mg of extract per day.
- Indications: Deterioration of memory and concentration, dizziness, ears.
- Contraindications: Reception of anticoagulants (consultation with a doctor is required), pregnancy.
- Examples: Ginkgo biloba extract in capsules or tablets.
2..
- Necessity: Phosphatidylserin is phospholipid, which is contained in the cell membranes of the brain. It plays an important role in the transmission of nerve impulses and can improve memory, concentration and mood.
- Dosage: Usually 100-300 mg per day.
- Indications: Deterioration of memory and concentration, age -related changes.
- Contraindications: Individual intolerance.
- Examples: Phosphatidylserin in capsules or tablets.
3. B vitamins B:
- Necessity: B vitamins play an important role in the functioning of the nervous system and can improve cognitive functions. Vitamins B6, B9 (folic acid) and B12 are especially important.
- Dosage: You should adhere to the recommended daily doses.
- Indications: Deterioration of memory and concentration, stress, nervous exhaustion.
- Contraindications: Individual intolerance.
- Examples: A complex of vitamins of group B.
4. Bakopa Monnieri:
- Necessity: A traditional Ayurvedic plant used to improve memory and cognitive functions. It is believed that it contributes to the growth of nerve cells and protects the brain from oxidative stress.
- Dosage: Usually 300-450 mg of extract per day.
- Indications: Deterioration of memory and concentration, stress, anxiety.
- Contraindications: Pregnancy, lactation, thyroid disease (consultation with a doctor is required).
- Examples: Monieri bacopa extract in capsules or tablets.
V. Support for the health of the skin, hair and nails: beauty from the inside
With age, the skin loses elasticity, the hair becomes thinner and fragile nails. Bades containing collagen, hyaluronic acid, biotin and other beneficial substances can help improve the condition of the skin, hair and nails.
1. Collagen:
- Necessity: Collagen is the main structural protein of the skin, hair and nails. With age, the production of collagen decreases, which leads to wrinkles, the loss of skin elasticity and fragility of hair and nails.
- Collagen forms: Hydrolyzed collagen (collagen peptides) is better absorbed.
- Dosage: Usually 5-10 grams per day.
- Indications: Wrinkles, loss of skin elasticity, fragility of hair and nails, joint diseases.
- Contraindications: Individual intolerance.
- Examples: Collagen in powder, capsules or tablets.
2. Hyaluronic acid:
- Necessity: Hyaluronic acid holds moisture in the skin, giving it elasticity and elasticity. It also participates in the healing process of wounds.
- Dosage: Usually 100-200 mg per day.
- Indications: Dry skin, wrinkles, joint diseases.
- Contraindications: Individual intolerance.
- Examples: Hyaluronic acid in capsules or tablets.
3. Biotin (Vitamin B7):
- Necessity: Biotin is necessary for hair and nail growth. Biotin deficiency can lead to hair loss and fragility of nails.
- Dosage: Usually 2.5-5 mg per day.
- Indications: Hair loss, fragility of nails.
- Contraindications: Individual intolerance.
- Examples: Biotin in capsules or tablets.
4. Vitamin C:
- Necessity: Vitamin C is an antioxidant that is necessary for the synthesis of collagen and protect the skin from damage caused by free radicals.
- Dosage: Usually 500-1000 mg per day.
- Indications: Antioxidant protection, strengthening immunity, collagen synthesis.
- Contraindications: Individual intolerance.
- Examples: Vitamin C in capsules, tablets or powder.
5. Silicon:
- Necessity: Silicon is involved in the formation of collagen and elastin, improving the structure of the skin, hair and nails.
- Dosage: Usually 10-40 mg per day.
- Indications: Breeding hair and nails, worsening skin condition.
- Contraindications: Individual intolerance.
- Examples: Silicon in capsules or tablets.
VI. Support for the immune system: protection against infections
With age, the immune system can weaken, which makes the body more susceptible to infections. The dietary supplements that strengthen immunity can help protect the body from diseases.
1. Vitamin D:
- Necessity: Vitamin D plays an important role in the functioning of the immune system. Vitamin D deficiency increases the risk of infectious diseases.
- Dosage: Usually 600-800 IU per day, with deficiency-as prescribed by a doctor.
- Indications: Strengthening immunity, prevention of infections, vitamin D. deficiency.
- Contraindications: Hypervitaminosis D, hypercalcemia.
- Examples: Vitamin D3 in drops, tablets or capsules.
2. Vitamin C:
- Necessity: Vitamin C is an antioxidant that strengthens the immune system and protects the cells from damage caused by free radicals.
- Dosage: Usually 500-1000 mg per day.
- Indications: Strengthening immunity, prevention of infections, antioxidant protection.
- Contraindications: Individual intolerance.
- Examples: Vitamin C in capsules, tablets or powder.
3. Zinc:
- Necessity: Zinc is necessary for the functioning of immune cells. Zinc deficiency can lead to a weakening of immunity and an increase in the risk of infectious diseases.
- Dosage: Usually 15-30 mg per day.
- Indications: Strengthening immunity, prevention of infections, zinc deficiency.
- Contraindications: Excess zinc.
- Examples: Zinc in capsules or tablets.
4. Social About:
- Necessity: Echinacea stimulates the immune system and can help reduce the duration and severity of colds.
- Forms: Echinacea extract, tincture of echinacea.
- Dosage: Follow the instructions on the packaging.
- Indications: Prevention and treatment of colds.
- Contraindications: Autoimmune diseases (consultation with a doctor is required), allergies to plants of the family are compounded.
- Examples: Echinacea extract in capsules or tablets, tincture of echinacea.
5. Probiotics:
- Necessity: Probiotics are living microorganisms that benefit health, especially for the digestive system. They can also strengthen the immune system, since most of the immune cells are in the intestines.
- Forms: Capsules, powders, fermented products (yogurt, kefir).
- Dosage: Follow the instructions on the packaging.
- Indications: Improving digestion, strengthening immunity, prevention of dysbiosis.
- Contraindications: Severe immunodeficiency conditions (consultation with a doctor is required).
- Examples: Various probiotics strains (Lactobacillus, Bifidobacterium).
VII. Visual support: prevention of age -related changes
With age, the risk of developing age -related visions of vision, such as cataracts and degeneration of the yellow spot, increases. Bades containing antioxidants and other beneficial substances can help protect the eyes from damage and maintain vision.
1. Lutein and Zeaxanthin:
- Necessity: Luthein and Zeaksantin are carotenoids that are contained in the retina and protect it from damage caused by blue light and free radicals.
- Dosage: Usually 10-20 mg of lutein and 2-4 mg of Zeaksanthin per day.
- Indications: Prevention of degeneration of the yellow spot, eye protection from blue light.
- Contraindications: Individual intolerance.
- Examples: Luthein and Zeaksantin in capsules or tablets.
2. Vitamin C:
- Necessity: Vitamin C is an antioxidant that protects the eyes from damage caused by free radicals.
- Dosage: Usually 500-1000 mg per day.
- Indications: Cataract prevention, antioxidant protection.
- Contraindications: Individual intolerance.
- Examples: Vitamin C in capsules, tablets or powder.
3. Vitamin E:
- Necessity: Vitamin E is an antioxidant that protects the eyes from damage caused by free radicals.
- Dosage: Usually 400 IU per day.
- Indications: Cataract prevention, antioxidant protection.
- Contraindications: Individual intolerance.
- Examples: Vitamin E in capsules or tablets.
4. Zinc:
- Necessity: Zinc is necessary for the normal functioning of the retina.
- Dosage: Usually 15-30 mg per day.
- Indications: Prevention of yellow stain degeneration, zinc deficiency.
- Contraindications: Excess zinc.
- Examples: Zinc in capsules or tablets.
VIII. Adaptogens: stress resistance and improvement
Adaptogens are substances that help the body adapt to stress and improve overall well -being.
1. Ashwaganda:
- Necessity: Ashvaganda reduces the level of cortisol (stress hormone), improves sleep, increases energy and improves cognitive functions.
- Dosage: Usually 300-500 mg of extract per day.
- Indications: Stress, anxiety, sleep disturbance, fatigue.
- Contraindications: Pregnancy, lactation, thyroid disease (consultation with a doctor is required).
- Examples: Ashvaganda extract in capsules or tablets.
2. Rodiola pink:
- Necessity: Rhodiola pink increases stress resistance, improves physical and mental performance, reduces fatigue and improves mood.
- Dosage: Usually 200-600 mg extract per day.
- Indications: Stress, fatigue, decrease in performance.
- Contraindications: Individual intolerance.
- Examples: Rhodiola extract pink in capsules or tablets.
3. Eleutherococcus:
- Necessity: Eleutherococcus increases stress resistance, improves the immune system, and increases physical and mental performance.
- Dosage: Follow the instructions on the packaging.
- Indications: Stress, fatigue, decrease in performance, weakened immunity.
- Contraindications: Hypertension, insomnia.
- Examples: Extract of eleutherococcus in liquid form or in capsules.
IX. The importance of consulting a doctor
Before taking any dietary supplements, you need to consult a doctor. The doctor can evaluate your health status, determine your needs and choose the most suitable dietary supplements taking into account your individual characteristics and possible contraindications. It is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. They should be used as an addition to a balanced diet, regular physical exercises and healthy sleep.
X. Conclusion
The selection of dietary supplements for women’s health after 40 years is an individual process that requires the accounting of many factors. Correctly selected dietary supplements can help replenish the deficiency of the necessary substances, maintain the normal functioning of various body systems and improve overall well -being. It is important to remember the need to consult a doctor before starting any dietary supplements and use them as an addition to a healthy lifestyle.