Vitamins for women: what are necessary for health

Vitamins for women: what are necessary for health

Section 1: Fundamental Vitamins and Minerals for Women’s Health

Women’s health is a complex and multifaceted system that requires adequate and balanced diet to maintain optimal function. Vitamins and minerals play a critical role in this balance, supporting the energy level, immune system, reproductive health and overall well -being. The deficiency of even one important nutrient can lead to various health problems. Therefore, understanding the needs of the female body in specific vitamins and minerals is the key to maintaining health throughout life.

1. Vitamin D: Often called “solar vitamin”, vitamin D is necessary for the absorption of calcium and, therefore, for the health of bones. It also plays an important role in the immune function, mood regulation and protection against some types of cancer. The deficiency of vitamin D is common, especially in regions with limited sunlight and in people with dark skin. Symptoms of deficiency may include fatigue, bones and muscles, as well as increased susceptibility to infections.

   • Functions: Maintaining bone health, immune function, mood regulation, prevention of certain types of cancer.
   • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, orange juice, cereals), sunlight.
   • Recommended daily dose (RSD): 600 IU (15 μg) for adults under 70 years old, 800 IU (20 μg) for adults over 70 years old. In some cases, especially with deficiency, higher doses under the supervision of a doctor may be required.
   • Deficiency: Fatigue, bones and muscles, increased susceptibility to infections, depression.
   • Overdose: Nausea, vomiting, weakness, frequent urination, kidney problems.

2. Calcium: It is necessary for the health of bones and teeth, as well as to reduce muscles, transmit nerve impulses and blood coagulation. Women, especially after menopause, are at a higher risk of osteoporosis, so maintaining a sufficient level of calcium is especially important.

   • Functions: Health of bones and teeth, muscle contraction, transmission of nerve impulses, blood coagulation.
   • Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), enriched products (orange juice, tofu), canned salmon with bones.
   • RSD: 1000 mg for adults under 50, 1200 mg for adults over 50 years old.
   • Deficiency: Osteoporosis, muscle cramps, numbness and tingling in the fingers.
   • Overdose: Constipation, kidney stones, violation of the assimilation of iron and zinc.

3. Iron: It is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. Women, especially during menstruation and pregnancy, need more iron than men. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness and pallor.

   • Functions: Hemoglobin production, oxygen transfer throughout the body, energy metabolism.
   • Sources: Red meat, poultry, fish, legumes (beans, lentils), dark green leafy vegetables (spinach), enriched products (cereals).
   • RSD: 18 mg for women under 50, 8 mg for women over 50 years old. During pregnancy, the need for iron increases significantly.
   • Deficiency: Iron deficiency anemia (fatigue, weakness, pallor, dizziness, headaches).
   • Overdose: Constipation, nausea, vomiting, organs damage. An overdose of iron can be dangerous, especially for children.

4. Folic acid (vitamin B9): It is extremely important for women of childbearing age, since it helps to prevent defects in the nervous tube in the fetus during pregnancy. It is also necessary for cellular growth and division, as well as for the formation of red blood cells.

   • Functions: Prevention of defects of the nervous tube in the fetus, cell growth and division, the formation of red blood cells.
   • Sources: Dark green leafy vegetables (spinach, broccoli, asparagus), legumes (beans, lentils), citrus fruits, enriched products (cereals).
   • RSD: 400 μg for adults, 600 mcg for pregnant women.
   • Deficiency: Anemia, defects of the nervous tube in the fetus, weakness, fatigue.
   • Overdose: Rarely, but can mask the deficiency of vitamin B12.

5. Vitamin B12: It is necessary for the normal function of the nervous system and the formation of red blood cells. Vitamin B12 is mainly contained in animal products, so it is recommended to take vitamin B12 additives to vegetarians and vegans.

   • Functions: The normal function of the nervous system, the formation of red blood cells, energy metabolism.
   • Sources: Meat, poultry, fish, eggs, dairy products, enriched products (vegetable milk, cereals).
   • RSD: 2.4 μg for adults.
   • Deficiency: Anemia, neurological problems (numbness and tingling in the arms and legs, difficulties with walking, memory problems).
   • Overdose: Rarely, but can cause diarrhea.

6. Vitamin C: A powerful antioxidant that helps protect cells from damage, helps healing wounds and supports the immune system. It is also necessary for the absorption of iron.

   • Functions: Antioxidant protection, wound healing, support of the immune system, iron absorption.
   • Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, tomatoes.
   • RSD: 75 mg for women.
   • Deficiency: Scurvy (fatigue, weakness, bleeding of gums, slow healing of wounds).
   • Overdose: Diarya, nausea, abdominal pain.

7. Vitamin E: Another powerful antioxidant that helps protect the cells from damage, supports the immune system and skin health.

   • Functions: Antioxidant protection, support of the immune system, skin health.
   • Sources: Vegetable oils (sunflower, safflore, olive), nuts (almonds, hazelnuts), seeds (sunflower), avocados.
   • RSD: 15 mg for adults.
   • Deficiency: Rarely, but can cause damage to nerves and muscles.
   • Overdose: Rarely, but can increase the risk of bleeding.

8. Magnesium: Participates in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, maintaining bone health and normal function of nerves and muscles.

   • Functions: Regulation of blood pressure, bone health, normal function of nerves and muscles, energy metabolism.
   • Sources: Dark green leafy vegetables (spinach), nuts (almonds, cashews), seeds (pumpkin), avocados, legumes (black beans).
   • RSD: 310-320 mg for adult women.
   • Deficiency: Muscle cramps, fatigue, weakness, nervousness, high blood pressure.
   • Overdose: Diarya, nausea, abdominal pain.

9. Potassium: It is important for maintaining normal blood pressure, muscle contraction and transmitting nerve impulses.

   • Functions: Maintaining normal blood pressure, muscle contraction, transmission of nerve impulses, fluid balance in the body.
   • Sources: Bananas, potatoes, avocados, spinach, legumes (white beans).
   • RSD: 2600 mg for adult women.
   • Deficiency: Muscle cramps, weakness, fatigue, irregular heartbeat.
   • Overdose: Unregular heartbeat, muscle weakness, paralysis.

10. Zinc: Plays an important role in immune function, wound healing, DNA and protein synthesis. It is also important for a sense of taste and smell.

    • Functions: Immune function, wound healing, DNA and protein synthesis, a sense of taste and smell.
    • Sources: Red meat, poultry, seafood (oysters), nuts, seeds, legumes.
    • RSD: 8 mg for adult women.
    • Deficiency: Slow healing of wounds, loss of taste and smell, weakening of the immune system.
    • Overdose: Nausea, vomiting, diarrhea, weakening of the immune system.

Section 2: Vitamins and minerals important at different stages of a woman’s life

The needs of a woman for vitamins and minerals change throughout life, depending on age, a physiological state and lifestyle.

1. Reproductive age (18-40 years): During this period of life, vitamins and minerals are important that support reproductive health, menstrual cycle and pregnancy.

   • Folic acid: It is extremely important to prevent defects in the nervous tube in the fetus. Women planning pregnancy are recommended to take folic acid supplements at least a month before conception and during the first three months of pregnancy.
   • Iron: Women of reproductive age lose iron during menstruation, so they need sufficient iron consumption to prevent iron deficiency anemia.
   • Calcium and vitamin D: Important to bone health, especially if a woman plans pregnancy, since calcium is necessary for the development of the fetal skeleton.
   • Omega-3 fatty acids: Important for the development of the brain and eye of the fetus during pregnancy. They can be obtained from fatty fish or additives.

2. Pregnancy and breastfeeding period: The needs for vitamins and minerals significantly increase during pregnancy and breastfeeding in order to ensure the health of the mother and baby.

   • Folic acid: The need increases to 600 μg per day to prevent defects in the nervous tube in the fetus.
   • Iron: The need increases significantly to maintain an increased blood volume and provide the fetus oxygen.
   • Calcium and vitamin D: Important for the development of the skeleton of the fetus and maintaining the health of the bones of the mother.
   • Iodine: It is necessary for the development of the brain and the nervous system of the fetus.
   • Kholin: It is important for the development of the brain and the nervous system of the fetus.
   • Omega-3 fatty acids (DHA): Important for the development of the brain and eye of the fetus.

3. Perimenopause and menopause (40-60 years): During this period of life, hormonal changes occur, which can affect the health of bones, cardiovascular system and mood.

   • Calcium and vitamin D: Important to prevent osteoporosis, since the level of estrogen, which protects the bones, decreases during menopause.
   • Vitamin B12: The assimilation of vitamin B12 can decrease with age, so it is important to provide sufficient consumption.
   • Magnesium: Helps regulate blood pressure, maintain bone health and improve sleep.
   • Vitamin K: It is important for the health of bones and blood coagulation.

4. Postmenopausa (60+ years): During this period of life, it is important to maintain the health of bones, cardiovascular system and brain.

   • Calcium and vitamin D: Important to prevent osteoporosis and reduce the risk of fractures.
   • Vitamin B12: It is important for maintaining the normal function of the nervous system and preventing cognitive impairment.
   • Omega-3 fatty acids: Important to the health of the heart and brain.
   • Antioxidants (vitamin C, vitamin E): They help to protect the cells from damage caused by free radicals, and reduce the risk of chronic diseases.

Section 3: Vitamins and minerals to solve specific health problems in women

Some vitamins and minerals can be especially useful for solving specific health problems that women face.

1. Premenstrual voltage syndrome (SPM):

   • Calcium: It can help reduce the symptoms of SPM, such as mood swings, irritability and bloating.
   • Magnesium: It can help reduce the symptoms of SPM, such as headaches, muscle cramps and fatigue.
   • Vitamin B6: It can help reduce the symptoms of SPM, such as mood swings, irritability and fluid retention.

2. Ovarian polycystic ovary (SPKU):

   • Inositol: It can help improve insulin sensitivity, adjust the menstrual cycle and improve fertility.
   • Vitamin D: The disadvantage of vitamin D is common in women with PCO, and vitamin D additives can help improve insulin resistance and fertility.
   • Chromium: It can help improve insulin sensitivity and reduce blood sugar.

3. Endometrios:

   • Vitamin D: It can help reduce pain and inflammation associated with endometriosis.
   • Omega-3 fatty acids: They can help reduce inflammation and pain associated with endometriosis.
   • Curcumin: A powerful antioxidant and an anti -inflammatory agent that can help reduce pain and inflammation associated with endometriosis.

4. Thyroid diseases:

   • Iodine: It is necessary for the production of thyroid hormones.
   • Selenium: It is important for the normal function of the thyroid gland and protecting it from damage.
   • Zinc: It is important for the production of thyroid hormones.

5. Health of the skin, hair and nails:

   • Vitamin A: It is necessary for healthy skin and hair.
   • Vitamin C: It is necessary for the production of collagen, which supports the elasticity of the skin.
   • Vitamin E: An antioxidant that helps protect the skin from damage.
   • Biotin: It is important for the health of hair and nails.
   • Zinc: It is important for the health of the skin, hair and nails.

Section 4: Sources of vitamins and minerals: nutrition and additives

The best way to get the necessary vitamins and minerals is a balanced and diverse diet that includes fruits, vegetables, whole grain products, low -fat proteins and healthy fats. However, in some cases, it may be necessary to accept additives to ensure sufficient consumption of certain nutrients.

1. Nutrition:

   • Fruits and vegetables: Provide a wide range of vitamins, minerals and antioxidants. Try to use a variety of fruits and vegetables of different colors to get maximum benefit.
   • Whole grain products: Provide fiber, B vitamins and minerals.
   • Low -fat proteins: Provide iron, zinc and other important nutrients.
   • Useful fats: Omega-3 fatty acids and other beneficial fats provide.

2. Supplements:

   • Polyvitamins: It can be useful to ensure the basic level of vitamins and minerals.
   • Separate vitamins and minerals: They may be necessary to eliminate specific deficits.
   • Before taking any additives, you need to consult a doctor or nutritionist to determine which additives you need and in what dosages.
   • It is important to choose high -quality additives from reliable manufacturers.

Section 5: How to determine the deficiency of vitamins and minerals

Determining the deficiency of vitamins and minerals can be difficult, since symptoms can be non -specific and similar to the symptoms of other diseases.

1. Symptoms: Pay attention to any unusual symptoms, such as fatigue, weakness, dizziness, headaches, muscle cramps, changes in the skin, hair and nails, as well as digestive problems.
2. Blood test: A blood test can help determine the level of certain vitamins and minerals in the body.
3. Consultation with a doctor or nutritionist: A doctor or a nutritionist can help determine if you have a deficiency of vitamins and minerals, and develop a treatment plan that includes changes in nutrition and, possibly, taking additives.

Section 6: Interaction of Vitamins and Minerals

It is important to remember that vitamins and minerals interact with each other in the body. Some vitamins and minerals help each other to absorb, while others can interfere with assimilation.

• Vitamin D and calcium: Vitamin D is necessary for the absorption of calcium.
• Vitamin C and iron: Vitamin C helps to absorb iron from plant sources.
• Zinc and copper: High doses of zinc can interfere with the assimilation of copper.
• Calcium and iron: Taking calcium and iron together can reduce the absorption of iron.

Section 7: Factors affecting the need for vitamins and minerals

The woman’s need for vitamins and minerals may depend on various factors, including:

• Age: Needs change throughout life.
• Physiological condition: Pregnancy, breastfeeding, menopause.
• Life: The level of physical activity, smoking, alcohol use.
• Diseases: Some diseases can affect the absorption of vitamins and minerals.
• Medication: Some drugs may affect the absorption of vitamins and minerals.

Section 8: Tips for maintaining the optimal level of vitamins and minerals

• Balanced and diverse nutrition: The main way to obtain the necessary vitamins and minerals.
• Reception of polyvitamins: It can be useful for ensuring the basic level of vitamins and minerals.
• Reception of individual vitamins and minerals: It may be necessary to eliminate specific deficits, after consulting a doctor.
• Regular medical examinations: Help to identify deficits of vitamins and minerals at an early stage.
• Consultation with a doctor or nutritionist: Helps to develop an individual nutrition plan and reception of additives.

Section 9: Myths and errors about vitamins and minerals

• “More means better”: An overdose of vitamins and minerals can be harmful to health.
• “Vitamins and minerals replace a balanced diet”: Vitamins and minerals are an addition to a healthy diet, and not its replacement.
• “All vitamins and minerals are equally useful”: Some vitamins and minerals are more important for women than others.
• “Additives of vitamins and minerals are cured of all diseases”: Additives can be useful for maintaining health, but they are not a cure for all diseases.

Section 10: New studies in the field of vitamins and minerals for women

In the field of vitamins and minerals, new studies are constantly conducted, which allow you to better understand their role in maintaining women’s health.

• Vitamin D and cancer prevention: Studies show that vitamin D can play a role in the prevention of some types of cancer, such as breast cancer and colon cancer.
• Omega-3 fatty acids and brain health: Studies show that omega-3 fatty acids can improve cognitive functions and reduce the risk of dementia.
• Magnesium and heart health: Studies show that magnesium can help regulate blood pressure and reduce the risk of developing cardiovascular diseases.

This review provided extensive information about vitamins and minerals necessary for the health of women, including their functions, sources, recommended dosages, symptoms of deficiency and overdose, as well as their role at different stages of life and with various health problems. It is important to remember that the best way to provide the body with the necessary vitamins and minerals is a balanced and various nutrition. However, in some cases, it may be necessary to take additives after consulting a doctor or a nutritionist. Regular medical examinations are also important for identifying vitamins and mineral deficiency at an early stage and maintaining optimal health.