What dietary supplement women need with an active lifestyle: complete leadership
Content:
- Introduction: Active lifestyle and the need for support
- Multivitamins and minerals: basic support for support
- 2.1. The importance of multivitamin complexes
- 2.2. Key vitamins and minerals for active women
- 2.2.1. Vitamin D: sunny vitamin for bones and immunity
- 2.2.2. Vitamin C: antioxidant and immunity support
- 2.2.3. B vitamins B: Energy and Nervous System
- 2.2.4. Iron: oxygen and energy
- 2.2.5. Calcium: strong bones and teeth
- 2.2.6. Magnesium: muscle function and sleep
- 2.2.7. Zinc: immunity and healing
- Protein: Restoration and growth of muscles
- 3.1. The role of protein in an active lifestyle
- 3.2. Types of protein additives: whey, casein, vegetable
- 3.3. When and how to take protein
- Omega-3 fatty acids: heart, brain and inflammation
- 4.1. The benefits of omega-3 for active women
- 4.2. EPA and DHA: Key components Omega-3
- 4.3. Sources Omega-3: fish oil, linseed oil, algae
- Antioxidants: Free radical protection
- 5.1. Oxidative stress and active lifestyle
- 5.2. Main antioxidants: vitamin E, selenium, coenzyme Q10
- 5.3. Plant antioxidants: resveratrol, curcumin, green tea
- Probiotics: intestinal health and immunity
- 6.1. The role of intestinal microbiots in health
- 6.2. Probiotics and active lifestyle
- 6.3. Choosing a probiotic supplement
- Adaptogens: stress resistance and energy
- 7.1. What are adaptogens?
- 7.2. Popular adaptogens for women: Ashvaganda, Rhodiola, ginseng
- 7.3. How adaptogens help with an active lifestyle
- Collagen: joints of joints, skin and hair
- 8.1. The importance of collagen for women
- 8.2. Types of collagen and their benefits
- 8.3. Collagen additives: powder, capsules, liquid
- L-carnitine: Energy and fat-burning support
- 9.1. The role of L-carnitine in metabolism
- 9.2. L-carnitine and physical activity
- 9.3. L-carnitine forms and methods of application
- Glucosamine and chondroitin: joint protection
- 10.1. The importance of glucosamine and chondroitin for active women
- 10.2. How glucosamine and chondroitin work
- 10.3. Dosage and safety
- Creatine: Strength and muscle mass (for training with weights)
- 11.1. The role of creatine in energy exchange
- 11.2. Creatine and female body
- 11.3. Types of creatine and methods of application
- Electrolytes: hydration and muscle function
- 12.1. The importance of electrolytes in physical activity
- 12.2. Main electrolytes: sodium, potassium, magnesium, calcium
- 12.3. How to make up for electrolytes
- Bad for women’s health: Hormonal Balance Support
- 13.1. Vitamin B6: regulation of hormonal activity
- 13.2. Magnesium: removal of PMS symptoms
- 13.3. Calcium and vitamin D: bone health during menopause
- 13.4. Plant estrogens (phytoestrogens): Clover, soy
- Bad to improve sleep: restoration and rest
- 14.1. The importance of sleep for active women
- 14.2. Magnesium: relaxation of muscles and nervous system
- 14.3. Melatonin: regulation of circadian rhythms
- 14.4. Valerian and chamomile: natural sedatives
- Bades to maintain beauty: skin, hair and nails
- 15.1. Collagen: skin elasticity and hair health
- 15.2. BIOTIN (vitamin B7): strong nails and healthy hair
- 15.3. Vitamin C: antioxidant and collagen support
- 15.4. Hyaluronic acid: skin moisturizing
- How to choose dietary supplement: quality, safety and dosage
- 16.1. Read labels and ingredients
- 16.2. Choose dietaries from reliable manufacturers
- 16.3. Pay attention to certification
- 16.4. Consult a doctor or nutritionist
- Side effects and contraindications
- 17.1. Possible side effects of dietary supplements
- 17.2. Interaction of dietary supplements with medicines
- 17.3. Contraindications to receive dietary supplements
- Nutrition and dietary supplement: Synergy for optimal health
- 18.1. Balanced diet as a basis for health
- 18.2. How dietary supplements complement power
- 18.3. Examples of a balanced diet for active women
- Examples of dietary supplement reception schemes for different types of activity
- 19.1. Running scheme
- 19.2. Scheme for strength training
- 19.3. Yoga and Pilates Scheme
- 19.4. Dancing scheme
- Frequently asked questions (FAQ)
- 20.1. Do I need to take dietary supplements if I eat right?
- 20.2. How long can you take dietary supplements?
- 20.3. Is it possible to take several dietary supplements at the same time?
- 20.4. How to store dietary supplements?
- List of recommended dietary supplements (with reservations about personal choice)
- Additional resources and literature
- 22.1. Scientific Research and Articles
- 22.2. Health and diet books
- 22.3. Sites and blogs about dietary supplements
- Important comments and disclaimer
1. Introduction: an active lifestyle and the need for support
An active lifestyle is not just a fashion trend, it is a conscious choice in favor of health, energy and longevity. For women who regularly play sports, fitness, dancing or simply try to move more during the day, the need for nutrients increases significantly. The body requires more energy, building materials to restore muscles and joints, as well as powerful protection against oxidative stress that occurs as a result of intense training.
In this context, biologically active additives (dietary supplements) can become a valuable support tool, helping to make up for the deficiency of the necessary substances, improve sports results, accelerate restoration and maintain the general state of health. However, it is important to understand that dietary supplements are not a magic tablet, but only an addition to a balanced diet and a healthy lifestyle. Their application should be conscious, reasonable and, preferably, agreed with a doctor or nutritionist.
This comprehensive guide is designed to provide women leading an active lifestyle, all the necessary information about dietary supplements that can be useful to maintain their health and achieve sports goals. We will consider the most important vitamins, minerals, amino acids and other additives, explain their role in the body, talk about the rules of choice and application, and also warn against possible side effects and contraindications.
2. Multivitamins and minerals: basic support base
2.1. The importance of multivitamin complexes
Multivitamin complexes are perhaps the most common and basic type of dietary supplement designed to replenish the deficiency of vitamins and minerals in the body. Even with a balanced diet, an active lifestyle can lead to an increased consumption of nutrients, which makes the intake of multivitamins especially relevant for women involved in sports or fitness.
Multivitamins provide the body with the necessary micronutrients that play a key role in many vital processes, such as:
- Energy exchange: B vitamins are necessary for turning food into energy.
- Immune function: Vitamins C and D, as well as zinc, support immunity and protect against infections.
- Bone health: Calcium, vitamin D and magnesium are necessary to maintain bone strength and prevent osteoporosis.
- Muscle function: Magnesium and potassium are important for the contraction and relaxation of muscles.
- Nervous system: B vitamins and magnesium support the health of the nervous system and reduce the level of stress.
2.2. Key vitamins and minerals for active women
When choosing a multivitamin complex, it is important to pay attention to the content of the following key vitamins and minerals:
2.2.1. Vitamin D: sunny vitamin for bones and immunity
Vitamin D plays an important role in the assimilation of calcium and maintaining bone health. It is also necessary for the normal operation of the immune system and reducing the risk of developing various diseases. Active women often experience vitamin D, especially in the winter season, when sunlight is not enough. The recommended daily dose of vitamin D for adults is 600-800 IU (international units), but for active women a higher dose may be required to be discussed with a doctor.
2.2.2. Vitamin C: antioxidant and immunity support
Vitamin C is a powerful antioxidant that protects the body cells from damage by free radicals formed as a result of intense training. It also plays an important role in the synthesis of collagen, necessary for the health of the skin, joints and ligaments. In addition, vitamin C strengthens the immune system and helps to fight infections. The recommended daily dose of vitamin C for adults is 75-90 mg, but for active women can be increased to 500-1000 mg.
2.2.3. B vitamins B: Energy and Nervous System
B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) are necessary for the normal functioning of the nervous system and energy metabolism. They help turn food into energy, maintain the health of the skin and hair, and also reduce stress and anxiety. Active women need increased consumption of group B vitamins, especially B12, which is important for the formation of red blood cells and the transportation of oxygen to the muscles.
2.2.4. Iron: oxygen and energy
Iron is an important mineral necessary for the formation of hemoglobin, a protein that transfers oxygen from the lungs to all tissues of the body. Iron deficiency can lead to anemia, fatigue, weakness and a decrease in sports results. Women are more susceptible to iron deficiency than men, especially during menstruation. The recommended daily dose of iron for women aged 19-50 is 18 mg, but for active women a higher dose may be required to be discussed with a doctor. It is important to note that an excess of iron can be harmful to health, so you should not take iron additives without consulting a doctor.
2.2.5. Calcium: strong bones and teeth
Calcium is the main building material for bones and teeth. It is also necessary for the normal functioning of muscles, nerves and heart. Active women need sufficient calcium consumption to maintain bone strength and prevent osteoporosis, especially after menopause. The recommended daily dose of adult calcium is 1000 mg, but for women over 50, it increases to 1200 mg. It is important to note that for the absorption of calcium, vitamin D.
2.2.6. Magnesium: muscle function and sleep
Magnesium is an important mineral that is involved in many biochemical reactions in the body. It is necessary for the normal functioning of muscles, nerves and heart, as well as to maintain bone health and regulate blood sugar. Magnesium also helps to reduce stress and improve sleep. Active women may experience magnesium deficiency due to increased consumption during training. The recommended daily dose of magnesium for adults is 310-320 mg.
2.2.7. Zinc: immunity and healing
Zinc is an important mineral that plays a key role in immune function, wound healing and protein synthesis. It is also necessary for the normal functioning of the senses, such as vision and smell. Active women may need an increased consumption of zinc to maintain immunity and accelerate recovery after training. The recommended daily zinc dose for adults is 8 mg.
3. Protein: Restoration and growth of muscles
3.1. The role of protein in an active lifestyle
Protein (protein) is the main building material for muscles, bones, skin and other body tissues. It consists of amino acids that are necessary for growth, restoration and maintenance of health. For women leading an active lifestyle, the need for protein increases significantly, since it is necessary for:
- Muscle recovery after training: Physical activity leads to micro -aggregates of muscle fibers, which require recovery. Protein provides the body with the necessary amino acids to restore and muscle growth.
- Maintaining muscle mass: With age, the muscle mass is naturally reduced. The use of a sufficient amount of protein helps to maintain muscle mass and prevent sarcopenia (loss of muscle mass).
- Appetite regulation: Protein has high saturation, which helps to control the appetite and reduce calorie intake.
- Maintaining bone health: Protein plays an important role in maintaining bone health and preventing osteoporosis.
3.2. Types of protein additives: whey, casein, vegetable
There are many types of protein additives that differ in the source, the speed of assimilation and amino acid profile. The most common types of protein:
- Wastein protein: This is the most popular type of protein obtained from milk serum. It is quickly absorbed and contains all essential amino acids necessary for the growth and restoration of muscles. Serum protein is ideal for admission after training.
- Casein: This is a slowly absorbed protein also obtained from milk. It provides a long flow of amino acids in the blood, which helps to prevent muscle destruction during sleep. Casein is recommended to be taken before bedtime.
- Plant protein: This is a protein obtained from various plant sources, such as soy, peas, rice, hemp and chia seeds. Plant protein is an excellent choice for vegetarians and vegans. It can also be useful for people with lactose intolerance.
3.3. When and how to take protein
The recommended daily dose of protein for active women is 1.2-2.0 grams per kilogram of body weight, depending on the intensity of training and goals. The best time to receive protein:
- After training: To restore muscles and accelerate growth.
- Before going to bed: To prevent muscle destruction during sleep.
- Between meals: To maintain the level of amino acids in the blood and control of appetite.
Protein additives can be taken in the form of cocktails, added to cereals, yogurts or other dishes. It is important to choose high -quality protein additives from reliable manufacturers and follow the instructions for use.
4. Omega-3 fatty acids: heart, brain and inflammation
4.1. The benefits of omega-3 for active women
Omega-3 fatty acids are polyunsaturated fats that play an important role in maintaining the health of the heart, brain, joints and immune system. They also have anti-inflammatory properties, which is especially important for active women at risk of inflammation due to intense training. Omega-3 fatty acids are useful for:
- Improving the health of the heart: Reduce the level of triglycerides, blood pressure and the risk of developing cardiovascular diseases.
- Maintaining brain health: Improve memory, concentration and mood.
- Reduction of inflammation: Help reduce joint pain and muscles caused by training.
- Improving sports results: Increase endurance, strength and recovery rate.
- Maintaining skin health: Improve skin elasticity and reduce the risk of skin diseases.
4.2. EPA and DHA: Key components Omega-3
There are several species of omega-3 fatty acids, but the most important for health are EPA (eicopascentaenoic acid) and DHA (non-icosaexaic acid). EPA and DHA are mainly found in fat fish, such as salmon, tuna, sardines and mackerel.
4.3. Sources Omega-3: fish oil, linseed oil, algae
There are several ways to obtain omega-3 fatty acids:
- Fish oil: This is the most common source of omega-3 fatty acids containing EPA and DHA. It is important to choose fish oil from reliable manufacturers in order to avoid pollution with mercury and other toxins.
- Linseed oil: This is a plant source of omega-3 fatty acids containing ALA (alpha-linolenic acid), which should be transformed into EPA and DHA in the body. However, the effectiveness of ALA transforming into EPA and DHA is small, so linseed oil is not an ideal source of omega-3 for everyone.
- Seaweed: This is a vegetarian source of omega-3 fatty acids containing DHA. Algae are an excellent choice for vegetarians and vegans.
The recommended daily dose of omega-3 fatty acids for active women is 1000-2000 mg EPA and DHA. It is important to consult a doctor or nutritionist in order to determine the optimal dose for your individual needs.
5. Antioxidants: protection against free radicals
5.1. Oxidative stress and active lifestyle
Oxidative stress is a condition in which an excess of free radicals forms in the body. Free radicals are unstable molecules that damage cells, DNA and other components of the body. Oxidative stress can be caused by various factors, such as environmental pollution, smoking, malnutrition and intense training.
An active lifestyle, although healthy, can lead to an increase in the formation of free radicals in the body. This is due to the fact that during physical activity, metabolism and oxygen consumption are enhanced, which leads to the formation of more free radicals.
5.2. Main antioxidants: vitamin E, selenium, coenzyme Q10
Antioxidants are substances that protect the body cells from damage by free radicals. They neutralize free radicals, preventing their negative effect on the body. The most important antioxidants for active women:
- Vitamin E: A powerful antioxidant that protects cells from damage to free radicals and supports skin health.
- Selenium: An important mineral, which is part of the antioxidant enzyme glutathioneperoxidase.
- Coenzim q10: The antioxidant that is involved in the production of energy in cells.
5.3. Plant antioxidants: resveratrol, curcumin, green tea
In addition to vitamins and minerals, many plant products contain powerful antioxidants, such as:
- Resveratrol: Contained in red wine, grapes and berries. It has anti -inflammatory, antioxidant and anti -cancer properties.
- Curcumin: Contained in turmeric. It has powerful anti -inflammatory and antioxidant properties.
- Green tea: Contains polyphenols that have antioxidant and anti -inflammatory properties.
It is recommended to include in their diet products rich in antioxidants, such as fruits, vegetables, berries, nuts, seeds and green tea. If necessary, you can take supplements with antioxidants, but it is important to consult a doctor or nutritionist to determine the optimal dose and avoid possible side effects.
6. Probiotics: intestinal health and immunity
6.1. The role of intestinal microbiots in health
The intestinal microbiota is a set of microorganisms that live in our intestines. It consists of bacteria, viruses, fungi and other microorganisms that play an important role in maintaining health. The intestinal microbiota participates in:
- Digestion: Helps to digest food and absorb nutrients.
- Immune function: It stimulates the immune system and protects against infections.
- Synthesis of vitamins: Synthesizes group B vitamins and vitamin K.
- Mood regulation: It affects the production of neurotransmitters, such as serotonin, which plays an important role in the regulation of mood.
6.2. Probiotics and active lifestyle
An active lifestyle can affect the composition of the intestinal microbiota. Intensive training can lead to a change in intestinal acidity and a decrease in the amount of beneficial bacteria. This can lead to digestive problems, reducing immunity and worsening sports results.
Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. Probiotics can help restore the balance of intestinal microbiota and improve intestinal health.
6.3. Choosing a probiotic supplement
When choosing a probiotic supplement, it is important to pay attention to:
- Types of bacteria: Different types of bacteria have different effects on the body. It is important to choose a probiotic containing types of bacteria that are useful for your health.
- Number of bacteria: The amount of bacteria in probiotics is measured in a of the (colony -forming units). It is important to choose a probiotic containing a sufficient amount of bacteria to have a positive effect on the body.
- Acid resistance: Probiotics should be resistant to stomach acid in order to survive and reach the intestines.
It is recommended to consult a doctor or nutritionist to choose a probiotic supplement that is right for you.
7. Adaptogens: stress resistance and energy
7.1. What are adaptogens?
Adaptogens are a group of plants and mushrooms that help the body adapt to stress, improve physical and mental performance, and increase immunity. They act, modulating the body’s reaction to stress, helping it remain in balance.
7.2. Popular adaptogens for women: Ashvaganda, Rhodiola, ginseng
Some of the most popular adaptogens for women:
- Ashwaganda (Ashwagandha): Helps reduce stress and anxiety, improve sleep, increase energy and improve thyroid function.
- Rhodiola pink (Rhodiola rosea): It helps to improve physical and mental performance, reduce fatigue, improve mood and improve stress resistance.
- Ginseng (ginseng): It helps to increase energy, improve concentration, increase immunity and improve sexual function.
7.3. How adaptogens help with an active lifestyle
Adaptogens can be especially useful for women leading an active lifestyle, since they help:
- Reduce stress: Intensive training can lead to an increase in the level of stress in the body. Adaptogens help reduce stress levels and improve the overall health.
- Increase energy: Adaptogens help increase energy and improve physical performance.
- Improve recovery: Adaptogens help accelerate recovery after training.
- Increase immunity: Adaptogens help strengthen the immune system and protect against infections.
It is recommended to consult a doctor or nutritionist to find out if the adaptogens are suitable for you and what dose will be optimal for you.
8. Collagen: joints of joints, skin and hair
8.1. The importance of collagen for women
Collagen is the main structural protein in the body, which ensures the strength and elasticity of the skin, bones, joints, ligaments, tendons, hair and nails. With age, the production of collagen in the body decreases, which leads to wrinkles, worsening the condition of the skin, hair and nails, as well as to joint problems.
For women leading an active lifestyle, collagen is especially important for:
- Maintaining joint health: Collagen helps strengthen cartilage and ligaments, which reduces the risk of injuries and joint pain.
- Improving the condition of the skin: Collagen helps to improve skin elasticity, reduce wrinkles and improve complexion.
- Hair and nail strengthening: Collagen helps strengthen hair and nails, preventing their brittleness and loss.
- Acceleration of recovery after training: Collagen helps restore damaged tissues after training.
8.2. Types of collagen and their benefits
There are several types of collagen, each of which performs a certain function in the body. The most important types of collagen:
- Type and: The most common type of collagen, which is contained in the skin, bones, tendons and ligaments.
- Type II: Contained in cartilage.
- Type III: Contained in the skin, muscles and blood vessels.
8.3. Collagen additives: powder, capsules, liquid
Collagen additives are available in various forms, such as powder, capsules and liquid. The most common form is the powder that can be added to drinks, smoothies or other dishes.
The recommended daily dose of collagen is 10-20 grams. It is important to choose collagen additives from reliable manufacturers and follow the instructions for use.
9. L-carnitine: Energy and fat-burning support
9.1. The role of L-carnitine in metabolism
L-carnitine is an amino acid that plays an important role in energy metabolism. It helps to transport fatty acids to mitochondria, where they are burned for energy.
9.2. L-carnitine and physical activity
L-carnitine can be useful for women leading an active lifestyle, since it helps:
- Improve energy metabolism: L-carnitine helps to use fat as a source of energy, which can improve endurance and reduce fatigue.
- Reduce lactic acid level: L-carnitine helps to reduce the level of lactic acid in the muscles, which can reduce pain after training.
- Improve recovery: L-carnitine helps to accelerate recovery after training.
- Promote fat burning: L-carnitine helps to use fat as a source of energy, which can contribute to fat burning.
9.3. L-carnitine forms and methods of application
There are several forms of L-carnitine, such as L-carnitine tartratet, acetyl-L-carnitine and L-Carnitin Fumarat. L-carnitine Tartrate is the most common form and is well absorbed by the body. Acetyl-L-carnitine has nootropic properties and can improve cognitive functions. L-Carnitin Fumarat can improve energy metabolism and reduce fatigue.
The recommended daily dose of L-carnitine is 500-2000 mg. L-carnitine can be taken before training or during the day.
10. Glucosamine and chondroitin: joint protection
10.1. The importance of glucosamine and chondroitin for active women
Glucosamine and chondroitin are natural substances that are contained in cartilage. They play an important role in maintaining joint health. For women leading an active lifestyle, glucosamine and chondroitin are especially important for:
- Cartilage protection: Glucosamine and chondroitin help protect cartilage from destruction, which can be caused by intense training.
- Reduction of inflammation: