Bad for women: myths and reality
I. What are dietary supplements and how do they differ from drugs?
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are not drugs. The difference between dietary supplements and drugs lies in their purpose, requirements for production and regulation.
- Purpose: Medicines are intended for the treatment, prevention and diagnosis of diseases. Bades are used to maintain health, replenish the deficiency of nutrients and increase the body’s resistance to adverse environmental factors. They are not intended for the treatment of diseases.
- Production requirements: The production of drugs is regulated much more strictly than the production of dietary supplements. Medicines are held multi -stage clinical trials confirming their effectiveness and safety. The production of dietary supplements, on the contrary, does not require such extensive research, although it obeys sanitary and epidemiological norms.
- Regulation: The regulation of drugs is carried out by specialized bodies (for example, in Russia – Roszdravnadzor). Bades are recorded by Rospotrebnadzor, which checks their compliance with sanitary standards and safety. However, the effectiveness of dietary supplements, as a rule, is not evaluated during registration.
II. Overview of the main groups of dietary supplements for women and their alleged action:
The dietary supplement market for women is extremely diverse. These additives are often positioned as a means to improve health, beauty, energy and overall well -being. It is important to critically evaluate the declared properties and take into account the individual characteristics of the body.
A. Vitamins and minerals:
This group includes a wide range of additives containing vitamins (A, B, C, D, E, K, etc.) and minerals (calcium, iron, zinc, magnesium, selenium, etc.). They are necessary for the normal functioning of the body and are often recommended for women to replenish the deficiency of nutrients, especially during periods of pregnancy, lactation, menopause and, subject to strict diets.
- Calcium: It is important for the health of bones and teeth, the prevention of osteoporosis. The recommended daily dose for women aged 19-50 is 1000 mg, after 50 years-1200 mg.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to anemia, fatigue and weakness. The recommended daily dose for women aged 19-50 years is 18 mg, during pregnancy-27 mg.
- Folic acid (vitamin B9): Critically important for planning and the course of pregnancy, prevents defects in the nervous tube in the fetus. It is recommended to take 400 μg per day 1-3 months before conception and during the first trimester of pregnancy.
- Vitamin D: It is necessary for the absorption of calcium, bone health and immune system. Most people experience vitamin D, especially in winter. Recommended daily dose-600-800 IU.
- Vitamin B12: It is important for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found in vegetarians and vegans.
B. Plant extracts and herbs:
Many dietary supplements contain plant extracts and herbs, which are traditionally used in folk medicine. It should be remembered that plant components can interact with drugs and cause side effects. Before use, you need a consultation with a doctor.
- Red Clover (Red Clover): Contains isoflavons that have an estrogen -like effect. It is used to relieve symptoms of menopause, such as tides and night sweating.
- Soy: It also contains isoflavon. It is used for the same purposes as the red clover.
- Dudnik Chinese (Dong quai): It is used in traditional Chinese medicine to regulate the menstrual cycle and relieve menstrual pain.
- Holy Vitex (Chasteberry): It is used to alleviate the symptoms of PMS, such as irritability, bloating and breast soreness.
- Ginseng: Adaptogen, which helps the body cope with stress and increases energy.
C. Probiotics and prebiotics:
Probiotics are living microorganisms that have a favorable effect on the intestinal microflora. Prebiotics are substances that serve as food for probiotics. Healthy intestinal microflora is important for immunity, digestion and overall health.
- Lactobacillus spp.: Widely used to maintain the health of the vagina and prevent vaginal infections.
- Bifidobacterium spp.: Useful for improving digestion and strengthening immunity.
- Inulin: An example of a prebiotic that stimulates the growth of beneficial bacteria in the intestines.
D. Omega-3 fatty acids:
Omega-3 fatty acids are polyunsaturated fatty acids that are important for the health of the heart, brain and eyes. They also have anti -inflammatory properties.
- EPA (eicopascentenoic acid): It has an anti -inflammatory effect and supports the health of the heart.
- DHA (Docosaexaenoic acid): Important for the development of brain and vision.
E. Collaina:
Collagen is a protein that is the main component of connective tissue, such as leather, hair, nails, bones and joints. Reception of collagen in the form of dietary supplements can help improve skin elasticity, reduce wrinkles and strengthen the joints.
- Hydrolyzed collagen: The most easily absorbed form of collagen.
F. Other dietary supplements:
- Hyaluronic acid: Moisturizes the skin and improves its elasticity.
- Coenzim Q10 (COQ10): An antioxidant that is important for the production of energy in cells.
- L-Carnitin: It helps to transport fatty acids to mitochondria, where they are used to produce energy.
III. Myths about dietary supplements for women:
There are many myths associated with dietary supplements for women. It is important to separate the facts from fiction and critically evaluate the information you get.
- Myth 1: Dietary dietary supplements are always safe because they are natural.
Reality: Natural components are not always safe. Some plant extracts can cause side effects or interact with drugs. Even vitamins and minerals in high doses can be harmful.
- Myth 2: Dietary dietary supplements can replace medicines.
Reality: dietary supplements are not intended for the treatment of diseases. If you have a disease, you need to consult a doctor and follow his recommendations.
- Myth 3: If the dietary supplement is advertised as a “miraculous tool”, it will definitely help.
Reality: Marketing statements often exaggerate the effectiveness of dietary supplements. Do not trust the promises of a quick and easy solution to problems. Read reviews and consult your doctor.
- Myth 4: The more expensive it is, the more effective it is.
Reality: The price is not always an indicator of quality. Study the composition, manufacturer and reviews.
- Myth 5: Bades have no side effects.
Reality: Like any substances, dietary supplements can cause side effects, especially with improper use or when interacting with drugs.
IV. Reality: when dietary supplements can be useful for women:
Despite numerous myths, dietary supplements can be useful for women in certain situations.
- Filling a deficiency of nutrients: Bades can help replenish the deficiency of vitamins and minerals, especially during periods of increased need, such as pregnancy, lactation, menopause and, subject to strict diets.
- Health support during pregnancy and lactation: Folic acid, iron, calcium and vitamin D are critical for the health of the mother and child.
- Relief symptoms of menopause: Plant extracts, such as red clover and soy, can help alleviate the eji and other symptoms of menopause.
- Bones’ health support: Calcium and vitamin D are necessary for the prevention of osteoporosis.
- Improving the condition of the skin, hair and nails: Collagen, hyaluronic acid and other dietary supplements can help improve the condition of the skin, hair and nails.
- Support for the immune system: Vitamins C, D, zinc and probiotics can help strengthen the immune system.
- Improving digestion: Probiotics and prebiotics can help improve digestion and strengthen the intestinal microflora.
V. How to choose high -quality and safe dietary supplement:
The choice of high -quality and safe dietary supplements is an important task. Here are some tips that will help you make the right choice:
- Consult a doctor: Before taking any dietary supplement, consult a doctor to make sure that he suits you and will not interact with other medicines that you take.
- Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains the declared ingredients in sufficient dosage. Pay attention to the presence of additives and allergens.
- Choose trusted manufacturers: Give preference to dietary supplements from famous and reliable manufacturers who have a good reputation.
- Pay attention to quality certificates: Check the availability of quality certificates confirming the safety and effectiveness of dietary supplements.
- Read reviews: Read the reviews of other users about dietary supplements. Pay attention to positive and negative reviews.
- Do not buy dietary supplements from unverified sellers: Do not buy dietary supplements from unverified sellers, in online stores with a dubious reputation or at suspiciously low prices.
- Follow the instructions for use: Strictly follow the instructions for the use of dietary supplements. Do not exceed the recommended dose.
- Follow your well -being: During the reception of Bad, follow your well -being. When any side effects appear, stop taking and consult a doctor.
VI. Possible risks and side effects:
Reception of dietary supplements can be associated with certain risks and side effects.
- Allergic reactions: Some people can be allergic to certain components of dietary supplements.
- Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
- Overdose: If the recommended dose of dietary supplements can be exceeded, undesirable side effects may occur.
- Low quality: Some dietary supplements may contain impurities or not correspond to the declared composition.
- Lack of proven effectiveness: The effectiveness of some dietary supplements has not been proved by clinical research.
- Gastrointestinal disorders: Some dietary supplements can cause nausea, vomiting, diarrhea or constipation.
VII. Bades and age -related features of women:
The needs for dietary supplements can change with age. Women of different age groups can be recommended for various additives.
- Young women (18-30 years old): Folic acid (when planning pregnancy), iron (with abundant menstruation), vitamin D.
- Middle-aged women (30-50 years): Calcium, vitamin D, omega-3 fatty acids, probiotics.
- Women during menopause (50+ years): Calcium, vitamin D, red clover, soy, magnesium.
VIII. Bades and specific states:
Some states may require taking certain dietary supplements.
- Pregnancy: Folic acid, iron, calcium, vitamin D, omega-3 fatty acids.
- Lactation: Calcium, vitamin D, omega-3 fatty acids, multivitamins for nursing mothers.
- Osteoporosis: Calcium, vitamin D, vitamin K.
- Anemia: Iron, vitamin B12, folic acid.
- PMS: Vitex sacred, magnesium, vitamin B6.
- Vaginal infections: Probiotics (especially Lactobacillus spp.).
IX. Proper nutrition and dietary supplements: what is more important?
Proper and balanced nutrition is the basis of health. Bades can be useful to replenish the feed of nutrients, but they should not replace good nutrition. Try to receive all the necessary vitamins and minerals from food. Include a variety of fruits, vegetables, whole grain products, proteins and healthy fats in your diet. Bades should be considered as an addition to a healthy lifestyle, and not as its replacement.
X. Conclusion: a reasonable approach to dietary supplements.
Bad for women can be useful in certain situations, but it is important to approach their use reasonably and consciously. Consult a doctor, study the composition, choose trusted manufacturers, follow the instructions for use and monitor your well -being. Remember that dietary supplements are not medicines and should not replace full nutrition and a healthy lifestyle. Be critical to marketing statements and trust verified information. Only with this approach can you get the maximum benefit from dietary supplements and avoid possible risks.