Vitamins for women: what to choose

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Vitamins for women: which one to choose (100000 Word Article)

Content:

Part 1: Fundamentals of Vitamin Support for Women’s Health

  1. 1 fundamental role of vitamins in the female body: Review of needs
    • 1.1 Biochemical processes dependent on vitamins
    • 1.2 specific needs for different age periods
      • 1.2.1 Perthetic period and the formation of the reproductive system
      • 1.2.2 Reproductive age and pregnancy planning
      • 1.2.3 Pregnancy and lactation period
      • 1.2.4 perimenopause and menopause: hormonal changes
      • 1.2.5 postmenopausa and maintenance of bones and heart health
    • 1.3 The influence of the lifestyle on the needs for vitamins
      • 1.3.1 Diet and food habits (vegetarianism, veganism, restrictions)
      • 1.3.2 Physical activity and sports
      • 1.3.3 Stress and psychoemotional state
      • 1.3.4 bad habits (smoking, alcohol)
      • 1.3.5 taking drugs and their interaction with vitamins
  2. 2 Classification of vitamins: water -soluble and fat -soluble
    • 2.1 Water -soluble vitamins: features of assimilation and excretion
      • 2.1.1 Vitamin C (ascorbic acid): antioxidant properties, immunity, collagen synthesis
        • 2.1.1.1 Vitamin C action mechanisms at the cellular level
        • 2.1.1.2 Clinical manifestations of vitamin C (scurvy) deficiency
        • 2.1.1.3 Sources of vitamin C: food, additives
        • 2.1.1.4 The optimal dosage of vitamin C for women
        • 2.1.1.5 Interaction of vitamin C with other nutrients and drugs
      • 2.1.2 B vitamins B: Energy exchange, nervous system, hematopoiesis
        • 2.1.2.1 Vitamin B1 (thiamine): carbohydrate metabolism, nervous conductivity
        • 2.1.2.2 Vitamin B2 (riboflavin): Energy exchange, vision, skin health
        • 2.1.2.3 Vitamin B3 (Niacin): reduction of cholesterol, improvement of blood circulation
        • 2.1.2.4 Vitamin B5 (pantothenic acid): Hormone synthesis, wound healing
        • 2.1.2.5 Vitamin B6 (pyridoxine): amino acid metabolism, nervous system function, neurotransmitter synthesis
        • 2.1.2.6 Vitamin B7 (BIOTIN): Health of hair, skin and nails, fat metabolism
        • 2.1.2.7 Vitamin B9 (folic acid): DNA synthesis, fetal development, prevention of defects in the nervous tube
        • 2.1.2.8 Vitamin B12 (cobalamin): DNA synthesis, function of the nervous system, hematopoiesis
        • 2.1.2.9 Synergetic effect of group B vitamins
        • 2.1.2.10 Symptoms of B vitamins deficiency and correction methods
        • 2.1.2.11 Sources of group B vitamins: food, additives
        • 2.1.2.12 The optimal dosage of group B vitamins for women
      • 2.1.3 Vitamin P (bioflavonoids): antioxidant properties, strengthening blood vessels
        • 2.1.3.1 Classification of bioflavonoids (quercetin, routine, gesperidine, etc.)
        • 2.1.3.2 Mechanisms for the action of bioflavonoids on the vascular wall
        • 2.1.3.3 Sources of bioflavonoids: fruits, vegetables, berries
        • 2.1.3.4 The role of bioflavonoids in the prevention of cardiovascular diseases
        • 2.1.3.5 The interaction of bioflavonoids with vitamin C
    • 2.2 fat -soluble vitamins: features of assimilation, accumulation and toxicity
      • 2.2.1 Vitamin A (retinol): vision, skin health, immunity, antioxidant properties
        • 2.2.1.1 form of vitamin A (retinol, retinal, retinoic acid)
        • 2.2.1.2 Sources of vitamin A: products of animal and plant origin (carotenoids)
        • 2.2.1.3 The role of vitamin A in vision (rhodopsin)
        • 2.2.1.4 The effect of vitamin A on the health of the skin and mucous membranes
        • 2.2.1.5 The influence of vitamin A on the immune system
        • 2.2.1.6 Symptoms of deficiency and excess vitamin A
        • 2.2.1.7 The optimal dosage of vitamin A for women
      • 2.2.2 Vitamin D (calciferol): bone health, immunity, regulation of calcium metabolism
        • 2.2.2.1 form of vitamin D (D2 and D3)
        • 2.2.2.2 The synthesis of vitamin D in the skin under the influence of sunlight
        • 2.2.2.3 The role of vitamin D in the absorption of calcium and phosphorus
        • 2.2.2.4 The effect of vitamin D on bone health (prevention of osteoporosis)
        • 2.2.2.5 The influence of vitamin D on the immune system
        • 2.2.2.6 Symptoms of vitamin D (rickets in children, osteomulation in adults)
        • 2.2.2.7 Risk factors for vitamin D (dark skin, elderly age, geographical latitude)
        • 2.2.2.8 Sources of vitamin D: food, additives, sunlight
        • 2.2.2.9 The optimal dosage of vitamin D for women (taking into account the age and risk factors)
      • 2.2.3 Vitamin E (tocopherol): antioxidant properties, cell protection from damage
        • 2.2.3.1 forms of vitamin E (alpha, beta, gamma, Tokoferola delta)
        • 2.2.3.2 Vitamin E action mechanisms as an antioxidant
        • 2.2.3.3 The role of vitamin E in the prevention of cardiovascular diseases
        • 2.2.3.4 The influence of vitamin E on the reproductive function
        • 2.2.3.5 Sources of vitamin E: vegetable oils, nuts, seeds
        • 2.2.3.6 Symptoms of vitamin E deficiency (rarely found)
        • 2.2.3.7 The optimal dosage of vitamin E for women
      • 2.2.4 Vitamin K (Phillokhinon, Menakhinon): blood coagulation, bone health
        • 2.2.4.1 form of vitamin K (K1 and K2)
        • 2.2.4.2 The role of vitamin K in blood coagulation
        • 2.2.4.3 The effect of vitamin K on bone health (osteocalcin carboxylation)
        • 2.2.4.4 Sources of vitamin K: green leafy vegetables, enzyme products
        • 2.2.4.5 Interaction of vitamin K with anticoagulants
        • 2.2.4.6 Symptoms of vitamin k deficiency (rarely found)
        • 2.2.4.7 Optimal dosage of vitamin K for women
  3. 3 minerals, synergistic with vitamins: important components for health
    • 3.1 calcium: bone health, nervous system, muscle function
      • 3.1.1 The role of calcium in the formation and maintenance of bone tissue
      • 3.1.2 The effect of calcium on the nervous system and muscle function
      • 3.1.3 Sources of calcium: dairy products, green leafy vegetables, enriched products
      • 3.1.4 Calcium interaction with vitamin D
      • 3.1.5 Symptoms of calcium deficiency (osteoporosis, muscle cramps)
      • 3.1.6 The optimal dosage of calcium for women (taking into account the age and risk factors)
    • 3.2 magnesium: nervous system, muscle function, energy metabolism
      • 3.2.1 The role of magnesium in the nervous system (regulation of nervous excitability)
      • 3.2.2 The effect of magnesium on muscle function (muscle relaxation)
      • 3.2.3 Participation of magnesium in energy exchange
      • 3.2.4 Sources of magnesium: nuts, seeds, green leafy vegetables, whole grain products
      • 3.2.5 Symptoms of magnesium deficiency (muscle cramps, irritability, insomnia)
      • 3.2.6 Optimal dosage of magnesium for women
    • 3.3 Iron: hematopoiesis, oxygen transport
      • 3.3.1 The role of iron in the formation of hemoglobin and the transport of oxygen
      • 3.3.2 types of iron (hemium and non -meter)
      • 3.3.3 sources of iron: red meat, poultry, fish, legumes, green leafy vegetables
      • 3.3.4 Factors affecting the absorption of iron (vitamin C, phytic acid)
      • 3.3.5 Symptoms of iron deficiency (anemia, fatigue, weakness)
      • 3.3.6 Optimal dosage of iron for women (taking into account age and menstrual cycle)
    • 3.4 zinc: immunity, skin health, reproductive function
      • 3.4.1 The role of zinc in the immune system
      • 3.4.2 The effect of zinc on the health of the skin (healing of wounds, acne)
      • 3.4.3 Circus participation in reproductive function
      • 3.4.4 Sources of zinc: meat, seafood, nuts, seeds, legumes
      • 3.4.5 Symptoms of zinc deficiency (reduction of immunity, skin problems, loss of taste)
      • 3.4.6 Optimal zinc dosage for women
    • 3.5 selenium: antioxidant properties, thyroid function
      • 3.5.1 Roll Selena How Antioxidant (Glutathioneroxidase)
      • 3.5.2 The effect of selenium on the function of the thyroid gland (hormone synthesis)
      • 3.5.3 Sources of Selena: Brazilian nuts, seafood, meat
      • 3.5.4 Symptoms of selenium deficiency (cardiomyopathy, hypothyroidism)
      • 3.5.5 Optimal dosage of selenium for women
    • 3.6 iodine: thyroid function, fetal development
      • 3.6.1 The role of iodine in the synthesis of thyroid hormones
      • 3.6.2 The effect of iodine on the development of the fetus
      • 3.6.3 sources of iodine: iodized salt, seafood, dairy products
      • 3.6.4 Symptoms of iodine deficiency (goiter, hypothyroidism)
      • 3.6.5 The optimal dosage of iodine for women (especially during pregnancy)
  4. 4 antioxidants: protection against free radicals and aging
    • 4.1 Free radicals: education and negative effects on cells
      • 4.1.1 Sources of free radicals (metabolism, environmental pollution, stress)
      • 4.1.2 Mechanisms of cell damage with free radicals (oxidation of DNA, proteins, lipids)
      • 4.1.3 The role of free radicals in the development of chronic diseases
    • 4.2 mechanisms of action of antioxidants
      • 4.2.1 Neutralization of free radicals
      • 4.2.2 Restoration of damaged cells
      • 4.2.3 Strengthening the antioxidant protection of the body
    • 4.3 Main antioxidants: vitamins, minerals, phytonutrients
      • 4.3.1 Vitamin C: antioxidant effect in the aquatic environment
      • 4.3.2 Vitamin E: antioxidant effect in the fat environment
      • 4.3.3 Selenium: component of antioxidant enzymes
      • 4.3.4 Coenzym Q10 (Kilikhinon): Antioxidant, participation in energy metabolism
      • 4.3.5 Alpha-lipoic acid: antioxidant, participation in energy metabolism, regeneration of other antioxidants
      • 4.3.6 Phytonutrients:
        • 4.3.6.1 Carotinoids (beta-carotene, lycopine, lutein, zeaxantin): antioxidant properties, protection of vision
        • 4.3.6.2 Flavonoids (quercetin, routine, hesperidine): antioxidant properties, strengthening blood vessels
        • 4.3.6.3 Polyphenols (resveratrol, anthocyans): antioxidant properties, protection against cardiovascular diseases
    • 4.4 Sources of antioxidants: fruits, vegetables, berries, nuts, seeds, green tea
    • 4.5 The role of antioxidants in the prevention of aging and chronic diseases
  5. 5 The effect of vitamins on the beauty and health of the skin, hair and nails
    • 5.1 Vitamins for skin health:
      • 5.1.1 vitamin A: cell regeneration, reduction of wrinkles, fight against acne
      • 5.1.2 Vitamin C: collagen synthesis, ultraviolet radiation, lightening pigmentation
      • 5.1.3 Vitamin E: antioxidant protection, skin moisturizing
      • 5.1.4 Vitamin B3 (NIACIN): Improving microcirculation, reduction of redness
      • 5.1.5 Biotin: skin health, prevention of dermatitis
    • 5.2 Vitamins for hair health:
      • 5.2.1 BIOTIN: Hair strengthening, growth stimulation
      • 5.2.2 B vitamins B: power of hair follicles, prevention of hair loss
      • 5.2.3 Vitamin A: Stimulation of hair growth, improvement
      • 5.2.4 Vitamin C: antioxidant protection of hair follicles
      • 5.2.5 Vitamin E: Improving microcirculation in the scalp
      • 5.2.6 zinc: hair strengthening, preventing loss
      • 5.2.7 Iron: Prevention of hair loss associated with anemia
    • 5.3 Vitamins for the health of nails:
      • 5.3.1 BIOTIN: strengthening nails, preventing brittleness
      • 5.3.2 Vitamin A: stimulation of nail growth, improvement
      • 5.3.3 Vitamin C: collagen synthesis, strengthening the nail plate
      • 5.3.4 zinc: strengthening nails, preventing white spots
      • 5.3.5 Magnesium: prevention of fragility of nails

Part 2: Vitamin complexes for women: review and recommendations

  1. 6 General principles for choosing vitamin complexes
    • 6.1 Analysis of the diet and the identification of deficits
    • 6.2 Accounting for age and physiological condition
    • 6.3 Study of the composition of the vitamin complex
    • 6.4 The selection of the manufacturer and certification verification
    • 6.5 Consultation with a doctor or nutritionist
  2. 7 vitamin complexes for women of different age groups
    • 7.1 Vitamins for adolescents (13-19 years old)
      • 7.1.1 specific needs during puberty
      • 7.1.2 Recommended vitamins and minerals (calcium, iron, zinc, vitamin D)
      • 7.1.3 Review of popular vitamin complexes for adolescents
    • 7.2 Vitamins for women of reproductive age (20-40 years)
      • 7.2.1 specific needs during the fertility
      • 7.2.2 Recommended vitamins and minerals (folic acid, iron, vitamin D, calcium)
      • 7.2.3 Review of popular vitamin complexes for women of reproductive age
    • 7.3 Vitamins for pregnant and lactating women
      • 7.3.1 specific needs during pregnancy and lactation
      • 7.3.2 Recommended vitamins and minerals (folic acid, iron, vitamin D, calcium, iodine)
      • 7.3.3 Review of popular vitamin complexes for pregnant and lactating women
      • 7.3.4 The importance of consulting a doctor before taking vitamin complexes
    • 7.4 Vitamins for women during perimenopause and menopause (40-55+ years)
      • 7.4.1 Specific needs during hormonal changes
      • 7.4.2 Recommended vitamins and minerals (vitamin D, calcium, B vitamins, vitamin E)
      • 7.4.3 Review of popular vitamin complexes for women during menopause
    • 7.5 Vitamins for women over 55 years old
      • 7.5.1 specific needs in old age
      • 7.5.2 Recommended vitamins and minerals (vitamin D, calcium, vitamin B12, vitamin C)
      • 7.5.3 Review of popular vitamin complexes for elderly women
  3. 8 Vitamin complexes to solve specific health problems
    • 8.1 Vitamins to strengthen immunity
      • 8.1.1 The role of vitamins c, d, zinc and selenium in the immune system
      • 8.1.2 Review of vitamin complexes to strengthen immunity
    • 8.2 Vitamins to improve the condition of the skin, hair and nails
      • 8.2.1 The role of vitamins A, C, E, biotin and zinc in the health of the skin, hair and nails
      • 8.2.2 Review of vitamin complexes for the beauty of the skin, hair and nails
    • 8.3 Vitamins to maintain bone health
      • 8.3.1 The role of vitamins d and k, calcium and magnesium in bone health
      • 8.3.2 Review of vitamin complexes to maintain bone health
    • 8.4 Vitamins to improve the work of the nervous system
      • 8.4.1 The role of B vitamins, magnesium and vitamin D in the work of the nervous system
      • 8.4.2 Review of vitamin complexes to improve the nervous system
    • 8.5 Vitamins for maintaining the cardiovascular system
      • 8.5.1 The role of vitamins C, E, K and B vitamins in maintaining the health of the heart and blood vessels
      • 8.5.2 Review of vitamin complexes to maintain the cardiovascular system
  4. 9 Monopasses VS. Complex vitamins: advantages and disadvantages
    • 9.1 Monopasses: targeted replenishment of deficiency of a particular vitamin
      • 9.1.1 Advantages: high dosage, lack of interaction with other vitamins
      • 9.1.2 Disadvantages: the need for accurate diagnosis of deficiency, risk of an overdose
    • 9.2 complex vitamins: a wide range of vitamins and minerals in one tablet
      • 9.2.1 Advantages: convenience of admission, wide range of action
      • 9.2.2 Disadvantages: low dosages, the risk of interaction between vitamins, a possible lack of accounting for individual needs
  5. 10 forms of release of vitamins: tablets, capsules, chewing sweets, liquids
    • 10.1 tablets: the most common form, affordable price
    • 10.2 Capsules: better absorbed, protect vitamins from exposure to gastric juice
    • 10.3 Chewing sweets: convenient for children and people with swallowed problems
    • 10.4 liquids: easy to dose, quickly absorbed
  6. 11 How to take vitamin complexes correctly: recommendations for dosage and reception time
    • 11.1 Dosage: strictly follow the recommendations of the manufacturer or doctor
    • 11.2 Reception time: take into account the compatibility of vitamins and minerals, take after a meal for better absorption
    • 11.3 Duration of admission: courses or constantly, depending on the needs of the body
    • 11.4 storage: observe the storage conditions indicated on the packaging
  7. 12 possible side effects and contraindications for taking vitamin complexes
    • 12.1 Allergic reactions
    • 12.2 dyspepsic disorders (nausea, vomiting, diarrhea)
    • 12.3 overdose of vitamins (hypervitaminosis)
    • 12.4 Interaction with drugs
    • 12.5 Contraindications: individual intolerance, some diseases
  8. 13 Review of popular brands of vitamin complexes for women (comparative analysis)
    • 13.1 Solgar
    • 13.2 Nature Made
    • 13.3 Garden of Life
    • 13.4 MegaFood
    • 13.5 Thorne Research
    • 13.6 Rainbow Light
    • 13.7 Alive!
    • 13.8 Centrum
    • 13.9 Vitrum
    • 13.10 Square
  9. 14 Tips for saving when buying vitamin complexes
    • 14.1 Comparison of prices in different pharmacies and online stores
    • 14.2 Buying large packages
    • 14.3 Use of coupons and discounts
    • 14.4 Buying vitamins during periods of shares and sales
    • 14.5 Choosing more affordable analogues

Part 3: Sources of vitamins in nutrition and compiling a balanced diet

  1. 15 The role of a balanced diet in providing the body with vitamins and minerals
    • 15.1 Principles of healthy diet: diversity, moderation, balance
    • 15.2 Pyramid of food: the basis of the diet – whole grain products, fruits and vegetables
    • 15.3 The value of proteins, fats and carbohydrates for women’s health
    • 15.4 The role of fiber in the digestion and assimilation of vitamins
  2. 16 fruits and vegetables as the main sources of vitamins and antioxidants
    • 16.1 Dark green leafy vegetables: vitamins A, C, K, folic acid, calcium, iron
      • 16.1.1 Spinach
      • 16.1.2 Kapusta Kale
      • 16.1.3 Salad Roman
      • 16.1.4 broccoli
    • 16.2 Bright fruits and vegetables: vitamins A, C, antioxidants
      • 16.2.1 carrots
      • 16.2.2 Sweet pepper
      • 16.2.3 pumpkin
      • 16.2.4 mangoes
      • 16.2.5 apricots
      • 16.2.6 Berries (blueberries, raspberries, strawberries)
    • 16.3 citrus fruits: vitamin C
      • 16.3.1 Orange
      • 16.3.2 lemons
      • 16.3.3 Grapefruit
    • 16.4 Other healthy fruits and vegetables:
      • 16.4.1 Avocado: Vitamin E, beneficial fats
      • 16.4.2 Bananas: potassium, vitamin B6
      • 16.4.3 apples: fiber, vitamin C
  3. 17 protein products: sources of vitamins of group B, iron and zinc
    • 17.1 meat: B vitamins, iron, zinc
      • 17.1.1 Red meat (beef, lamb)
      • 17.1.2 Bird (chicken, turkey)
    • 17.2 Fish and seafood: B vitamins B, vitamin D, iodine, selenium
      • 17.2.1 Bold fish (salmon, mackerel, herring)
      • 17.2.2 Seafood (shrimp, mussels, oysters)
    • 17.3 Eggs: B vitamins B, vitamin D, vitamin A, choline
    • 17.4 legumes: B vitamins, iron, zinc, fiber
      • 17.4.1 lentils
      • 17.4.2 Nut
      • 17.4.3 beans
  4. 18 dairy products: sources of calcium, vitamin D and B vitamins
    • 18.1 Milk
    • 18.2 yogurt
    • 18.3 Syr
    • 18.4 Alternative dairy products (vegetable milk, enriched with calcium and vitamin D)
  5. 19 Grain products: sources of group B vitamins, fiber and minerals
    • 19.1 whole -grain products: oatmeal, brown rice, film, whole grain bread
    • 19.2 enriched grain products: bread, cereals
  6. 20 nuts and seeds: sources of vitamin E, magnesium, zinc and selenium
    • 20.1 almonds
    • 20.2 Walnuts
    • 20.3 Sunflower seeds
    • 20.4 Seeds of Chia
    • 20.5 flax seeds
  7. 21 oils: sources of vitamin E and fat -soluble vitamins
    • 21.1 olive oil
    • 21.2 sunflower oil
    • 21.3 Flaxseed oil
    • 21.4 Coconut oil
  8. 22 Examples of balanced diets for women of different ages and with different needs
    • 22.1 diet for teenagers:
      • Breakfast: oatmeal with berries and nuts
      • Lunch: whole -grain sandwich with chicken and vegetables
      • Dinner: Fish with vegetables and brown rice
      • Snacks: fruits, yogurt
    • 22.2 diet for women of reproductive age:
      • Breakfast: smoothies with fruits, vegetables and protein
      • Lunch: Salad with salmon and avocado
      • Dinner: lentils with vegetables and whole grain bread
      • Snacks: nuts, seeds, fruits
    • 22.3 Diet for pregnant women:
      • Breakfast: enriched flakes with milk and fruits
      • Lunch: vegetables and meat soup
      • Dinner: baked fish with vegetables and potatoes
      • Snacks: cottage cheese, fruits, nuts
    • 22.4 diet for women during menopause:
      • Breakfast: yogurt with berries and flax seeds
      • Lunch: Salad with chicken and vegetables
      • Dinner: Tofu with vegetables and cinema
      • Snacks: nuts, fruits, vegetables
  9. 23 Tips for cooking food to preserve vitamins and minerals
    • 23.1 minimum heat treatment
    • 23.2 Using pair or extinguishing
    • 23.3 Storage of vegetables and fruits in a cool and dark place
    • 23.4 The use of fresh products as soon as possible
  10. 24 Nutritions and enriched products: necessity and expediency
    • 24.1 enriched products: bread, cereals, milk, juices
    • 24.2 Food additives: protein cocktails, energy bars
    • 24.3 The feasibility of using food additives in addition to a balanced diet

Part 4: Diagnostics and monitoring of vitamin status

  1. 25 Methods for determining the level of vitamins and minerals in the body
    • 25.1 blood test: the most common method
      • 25.1.1 Determination of the level of vitamins A, C, D, E, B12, folic acid, iron, zinc, selenium
      • 25.1.2 Determination of the level of total protein, albumin, ferritin (for assessing iron status)
      • 25.1.3 Interpretation of blood test results
    • 25.2 Analysis of urine: determination of the level of water -soluble vitamins
    • 25.3 Hair analysis: determination of the level of minerals
    • 25.4 Other methods:
      • 25.4.1 Functional tests (for example, Shilling test to evaluate the absorption of vitamin B12)
      • 25.4.2 Genetic tests (to identify a predisposition to deficiency of certain vitamins)
  2. 26 Indications for analysis for vitamins and minerals
    • 26.1 Symptoms of deficiency of vitamins and minerals
    • 26.2 Chronic diseases
    • 26.3 Pregnancy and lactation
    • 26.4 Vegetarianism and Veganism
    • 26.5 taking drugs affecting the absorption of vitamins
    • 26.6 Preparation for pregnancy
    • 26.7 Preventive inspection
  3. 27 Interpretation of the results of the analysis and the development of an individual deficiency correction plan
    • 27.1 Consultation with a doctor or nutritionist
    • 27.2 Changing the diet
    • 27.3 Reception of vitamin complexes or monopolists
    • 27.4 Monitoring the level of vitamins and minerals in dynamics
  4. 28 Independent diagnostics: opportunities and restrictions
    • 28.1 questionnaires and tests for assessing the risk of deficiency

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