TOP-5 dietary supplements for women’s health after 40

TOP-5 dietary supplements for women’s health after 40: support for hormonal balance, energy and good health

1. The oil primrose oil (event primrose oil): hormonal harmony and moisture from the inside

The oil primrose oil (EPO) mined from the seeds of the plant of the same name (oenothera biennis) is a valuable source of gamma-linolenic acid (GLA), omega-6 fatty acid, which plays a key role in maintaining female health, especially after 40 years. During this period, when the level of estrogens begins to decline, EPO can become a reliable assistant in softening unpleasant symptoms and maintaining general well -being.

GLA action mechanism:

GLA is the predecessor of digomo-gamma-linolenic acid (DGLA), which, in turn, is the predecessor of anti-inflammatory prostaglandins of the series 1 (PGE1). PGE1 plays an important role in the regulation of inflammatory processes, hormonal balance and skin health. An increase in PGE1 production can help reduce inflammation in the body, relieve menstrual pain, reduce the symptoms of premenstrual syndrome (PMS) and improve the skin condition.

Advantages of oil primrose for women after 40:

• Mitting symptoms of menopause: Tucks, night sweating, mood swings and vaginal dryness are common menopause satellites. GLA as part of EPO can help reduce the intensity and frequency of the tides, improve sleep and stabilize the emotional state. Studies show that EPO can have a positive effect on the hormonal balance, contributing to a more smooth transition during menopause. EPO is especially effective in combination with other hormonal support methods, such as phytoestrogens.

• PMS relief: Women who have not yet entered the menopause may continue to experience the symptoms of the PMS. EPO helps reduce the pain of the mammary glands (mastodinia), irritability, bloating and headaches associated with PMS. GLA helps to reduce the level of prolactin, hormone, which can enhance the symptoms of the PMS.

• Improving the condition of the skin: EPO has a positive effect on the skin, making it more moisturized, elastic and elastic. GLA helps restore the skin barrier, preventing moisture and protecting the skin from the effects of external factors. EPO intake can help reduce skin dryness, itching and inflammation, especially in women with eczema or other skin diseases. Also, thanks to its anti -inflammatory properties, EPO can help reduce acne manifestations.

• Heart health support: GLA helps to reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL), which positively affects the health of the cardiovascular system. In addition, GLA has anti -aggregate properties, preventing blood clots and reducing the risk of heart attacks and strokes.

• Improving fertility: Some studies show that EPO can help improve fertility, especially in women with hormonal imbalance. GLA can help increase the production of cervical mucus necessary for successful fertilization. However, before using EPO in order to increase fertility it is necessary to consult a doctor.

Recommendations for use and dosage:

The recommended dosage of the oil primrose varies depending on the specific goals and individual characteristics of the body. It is usually recommended to take 1000-3000 mg per day, divided into several receptions. You should start with a minimum dose, gradually increasing it until the desired effect is achieved. The duration of the EPO can be from several weeks to several months.

Contraindications and side effects:

The oil primrose oil, as a rule, is well tolerated, but in some cases side effects can occur, such as nausea, diarrhea, headache and skin rash. EPO is contraindicated in pregnant and nursing women, as well as people with epilepsy or blood coagulation disorders. It is not recommended to take EPO simultaneously with anticoagulants (drugs that thin blood). Before you start taking EPO, you need to consult a doctor, especially if you take any drugs or have chronic diseases.

Choosing a quality product:

When choosing an evening primrose oil, it is important to pay attention to the following factors:

• GLA content: Make sure that the product contains a sufficient amount of GLA (at least 9%).
• Method of extraction: It is preferable to choose oil obtained by cold pressing, since this method allows you to maintain the maximum amount of nutrients.
• Quality of raw materials: Choose products from trusted manufacturers using high -quality raw materials.
• Availability of certificates: The presence of quality certificates (for example, GMP) confirms the correspondence of the product with the established standards.
• Output form: EPO is available in various forms, such as capsules, gel capsules and liquid oil. Choose a form that is most convenient for you.

2. Vitamin D3: support of bones, immunity and good mood

Vitamin D3, also known as cholecalciferol, is a fat -soluble vitamin that plays a key role in maintaining the health of bones, the immune system and overall well -being. After 40 years, it is especially important to monitor the level of vitamin D3 in the body, since with age its synthesis in the skin under the influence of sunlight decreases.

Vitamin D3 action mechanism:

Vitamin D3 is synthesized in the skin under the influence of ultraviolet rays (UVB). Then it passes through the liver and kidneys, where it turns into an active form – calcitriol. Calcitriol binds to vitamin D (VDR) receptors, which are located in various body tissues, including bones, intestines, immune cells and brain. The binding of calcitriol with the VDR launches a cascade of biochemical reactions necessary to maintain health.

Advantages of vitamin D3 for women after 40:

• Strengthening bones and prevention of osteoporosis: Vitamin D3 is necessary for the absorption of calcium, the main building material for bones. Vitamin D3 deficiency leads to a decrease in bone density and increases the risk of osteoporosis – a disease characterized by increased fragility of bones and increasing the risk of fractures. It is especially important to maintain a sufficient level of vitamin D3 after menopause, when the level of estrogens protecting the bones decreases.

• Support for the immune system: Vitamin D3 plays an important role in the regulation of the immune system. It helps strengthen immunity, increase the body’s resistance to infections and reduce the risk of autoimmune diseases. The deficiency of vitamin D3 can lead to frequent colds, influenza and other infectious diseases.

• Improving mood and cognitive functions: Vitamin D3 affects the production of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood. Vitamin D3 deficiency can lead to depression, fatigue and a decrease in cognitive functions. Studies show that vitamin D3 intake can improve mood, increase energy and improve memory.

• Reduction of risk of developing chronic diseases: Some studies associate the deficiency of vitamin D3 with an increased risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes and some types of cancer. Maintaining a sufficient level of vitamin D3 can help reduce the risk of these diseases.

• Blood sugar regulation: Vitamin D3 is involved in the regulation of blood sugar levels, improving the sensitivity of cells to insulin. Vitamin D3 deficiency can lead to insulin resistance and an increase in the risk of diabetes of type 2.

Recommendations for use and dosage:

The recommended dosage of vitamin D3 varies depending on the age, level of vitamin D3 in the blood, state of health and lifestyle. It is usually recommended to take 600-2000 IU (international units) per day. However, in some cases, with a pronounced deficiency of vitamin D3, the doctor may prescribe a higher dose. The optimal level of vitamin D3 in the blood is 30-50 ng/ml. It is recommended to regularly take a blood test to the level of vitamin D3 for monitoring and adjusting the dosage.

Sources of vitamin D3:

The main source of vitamin D3 is the synthesis in the skin under the influence of sunlight. However, in the winter season and in regions with low solar activity, the synthesis of vitamin D3 in the skin is significantly reduced. In this case, it is necessary to receive vitamin D3 from other sources, such as:

• Food products: Bold fish (salmon, tuna, sardines), egg yolks, liver, products enriched with vitamin D3 (milk, yogurt, flakes).
• Biologically active additives: Vitamin D3 is available in the form of tablets, capsules, drops and chewing tablets.

Contraindications and side effects:

Vitamin D3, as a rule, is well tolerated, but in some cases side effects can occur, such as nausea, vomiting, diarrhea, constipation and weakness. An overdose of vitamin D3 can lead to hypercalcemia (an increased level of calcium in the blood), which can lead to serious consequences, such as kidney damage and cardiovascular diseases. Vitamin D3 is contraindicated in people with hypercalcemia, hyperparathyroidism and some other diseases. Before taking vitamin D3, it is necessary to consult a doctor, especially if you take any drugs or have chronic diseases.

Choosing a quality product:

When choosing vitamin D3, it is important to pay attention to the following factors:

• Vitamin form D3: It is preferable to choose vitamin D3 (cholecalciferol), since it is better absorbed by the body than vitamin D2 (ergocalciferol).
• Dosage: Choose a product with a dosage corresponding to your needs.
• Quality of raw materials: Choose products from trusted manufacturers using high -quality raw materials.
• Availability of certificates: The presence of quality certificates (for example, GMP) confirms the correspondence of the product with the established standards.
• Output form: Vitamin D3 is available in various forms, such as tablets, capsules, drops and chewing tablets. Choose a form that is most convenient for you.

3. Coenzym Q10 (COQ10): energy, heart protection and antioxidant support

Coenzym Q10 (CoQ10), also known as Kilikhinon, is a fat -soluble substance, which is naturally present in all cells of the body. It plays an important role in the production of energy in mitochondria – energy stations of cells. COQ10 is also a powerful antioxidant that protects the cells from damage to free radicals. After 40 years, the COQ10 level in the body begins to decline, which can lead to fatigue, a decrease in energy and an increased risk of developing chronic diseases.

COQ10 action mechanism:

COQ10 plays a key role in the electron transfer chain in mitochondria, the process that is necessary for the production of ATP (adenosine triphosphate) – the main form of energy used by cells. COQ10 is also a powerful antioxidant that protects the cells from damage to free radicals. Free radicals are unstable molecules that can damage cells and lead to the development of various diseases, including cardiovascular diseases, cancer and Alzheimer’s disease.

Advantages of COQ10 for women after 40:

• Improving energy and decrease in fatigue: COQ10 helps to improve energy metabolism in cells, which can lead to an increase in energy level and a decrease in fatigue. This is especially important for women after 40 years, when the energy level can decrease due to hormonal changes and other factors.

• Heart health support: COQ10 plays an important role in maintaining the health of the cardiovascular system. It helps to improve the function of the heart muscle, reduce blood pressure and protect the heart from damage to free radicals. Studies show that the COQ10 reception can help improve the condition of people with heart failure, angina pectoris and other cardiovascular diseases.

• Style protection: COQ10 is a powerful antioxidant that protects the cells from damage to free radicals. Damage to free radicals plays an important role in the aging process, so taking COQ10 can help slow down the aging process and improve the overall state of health.

• Improving fertility: COQ10 plays an important role in maintaining the health of eggs and sperm. Reception of COQ10 can help improve the quality of the eggs and increase the chances of pregnancy.

• Support for the health of the skin: COQ10 helps to protect the skin from damage to free radicals and ultraviolet radiation. It also contributes to the production of collagen, protein, which gives the skin elasticity and elasticity. Reception COQ10 can help reduce wrinkles, improve the skin texture and protect it from premature aging.

Recommendations for use and dosage:

The recommended COQ10 dosage varies depending on the specific goals and individual characteristics of the body. It is usually recommended to take 100-300 mg per day, divided into several receptions. You should start with a minimum dose, gradually increasing it until the desired effect is achieved. The duration of the COQ10 may be from several weeks to several months.

COQ10 sources:

COQ10 is contained in various foods, such as:

• Meat: Beef, pork, chicken
• Fish: Salmon, tuna, sardines
• Vegetables: Broccoli, spinach, colored cabbage
• Nuts and seeds: Peanut

However, the COQ10 content in food products is small, therefore, in order to achieve the therapeutic effect, it is often necessary to take biologically active additives with COQ10.

Contraindications and side effects:

COQ10, as a rule, is well tolerated, but in some cases side effects can occur, such as nausea, diarrhea, headache and skin rash. COQ10 can interact with some drugs such as anticoagulants (drugs that thin blood) and drugs to reduce blood pressure. Before taking COQ10, you need to consult a doctor, especially if you take any drugs or have chronic diseases.

Choosing a quality product:

When choosing COQ10, it is important to pay attention to the following factors:

• COQ10 form: There are two main forms of COQ10: Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form of COQ10, which is better absorbed by the body. For people over 40, it is recommended to choose Kilikhinol.
• Dosage: Choose a product with a dosage corresponding to your needs.
• Quality of raw materials: Choose products from trusted manufacturers using high -quality raw materials.
• Availability of certificates: The presence of quality certificates (for example, GMP) confirms the correspondence of the product with the established standards.
• Output form: COQ10 is available in various forms, such as capsules, gel capsules and tablets. Choose a form that is most convenient for you.
• The presence of additional ingredients: Some products contain additional ingredients, such as vitamin E, which can improve the assimilation of COQ10.

4. Magnesium: decreased stress, bone support and healthy sleep

Magnesium is an indispensable mineral that is involved in more than 300 biochemical reactions in the body. It plays a key role in maintaining the health of bones, nervous system, muscles and cardiovascular system. After 40 years, the level of magnesium in the body can decrease due to various factors, such as stress, malnutrition and taking some drugs. Magnesium deficiency can lead to various symptoms such as fatigue, irritability, muscle cramps, headaches and sleep disturbance.

Magnesium action mechanism:

Magnesium is involved in numerous biochemical processes in the body, including:

• Energy production: Magnesium is necessary for the production of ATP (adenosine triphosphate) – the main form of energy used by cells.
• The function of muscles and nerves: Magnesium helps to relax muscles and nerves, preventing convulsions and muscle pain. It also regulates the transmission of nerve impulses.
• Bone health: Magnesium is necessary for the absorption of calcium and the formation of bone tissue.
• Blood sugar regulation: Magnesium helps to improve the sensitivity of cells to insulin and regulate blood sugar.
• Maintaining normal blood pressure: Magnesium helps to relax blood vessels and reduce blood pressure.
• Synthesis DNA and RNA: Magnesium is necessary for the synthesis of DNA and RNA, the genetic material of the cells.

Advantages of magnesium for women after 40:

• Reducing stress and anxiety: Magnesium helps regulate the level of cortisol, stress hormone, and reduce anxiety. It also contributes to the production of serotonin, neurotransmitter, which plays an important role in the regulation of mood.

• Improvement: Magnesium helps to relax muscles and nerves, which contributes to a more calm and deep sleep. It also regulates the production of melatonin, sleep hormone.

• Bones’ health support: Magnesium is necessary for the absorption of calcium and the formation of bone tissue. It helps prevent osteoporosis and reduce the risk of fractures.

• Relief of PMS symptoms: Magnesium helps reduce the pain of the mammary glands (mastodinia), irritability, bloating and headaches associated with the PMS.

• Reduction of risk of developing cardiovascular diseases: Magnesium helps to relax blood vessels, reduce blood pressure and improve the function of the heart muscle.

• Blood sugar regulation: Magnesium helps to improve the sensitivity of cells to insulin and regulate blood sugar.

Recommendations for use and dosage:

The recommended daily dose of magnesium for women is 310-320 mg. However, in some cases, with a deficiency of magnesium, the doctor may prescribe a higher dose.

Sources of magnesium:

Magnesium is found in various foods, such as:

• Green sheet vegetables: Spinach, cabbage
• Nuts and seeds: Almonds, cashew, pumpkin seeds
• Legumes: Beans, lentils
• Whole grain products: Brown rice, oatmeal
• **Avocado
• Dark chocolate

However, the content of magnesium in food products may be insufficient, especially with improper nutrition or increased need for magnesium. In this case, it is necessary to take biologically active additives with magnesium.

Forms of magnesium:

There are various forms of magnesium, which differ in the degree of digestibility:

• Magnesium citrate: A well -absorbed form of magnesium.
• Magnesium glycinate: A well -absorbed form of magnesium, which has a calming effect.
• Magnesium Treonate: It penetrates well through a hematoencephalic barrier and can improve cognitive functions.
• Magnesium oxide: A poorly absorbed form of magnesium, which can cause diarrhea.
• Magnesium sulfate (English salt): Used for baths and has a relaxing effect.

Contraindications and side effects:

Magnesium, as a rule, is well tolerated, but in some cases side effects can occur, such as diarrhea, nausea and vomiting. Magnesium can interact with some drugs such as antibiotics and drugs to reduce blood pressure. Before taking magnesium, it is necessary to consult a doctor, especially if you take any drugs or have chronic diseases. Magnesium is contraindicated in people with renal failure.

Choosing a quality product:

When choosing magnesium, it is important to pay attention to the following factors:

• Form of magnesium: Choose the form of magnesium, which is well absorbed by the body (magnesium citrate, magnesium glycinate, magnesium tronate).
• Dosage: Choose a product with a dosage corresponding to your needs.
• Quality of raw materials: Choose products from trusted manufacturers using high -quality raw materials.
• Availability of certificates: The presence of quality certificates (for example, GMP) confirms the correspondence of the product with the established standards.
• Output form: Magnesium is available in various forms, such as tablets, capsules, powder and liquid. Choose a form that is most convenient for you.

5. Calcium: support of bones, teeth and healthy blood circulation

Calcium is a vital mineral that is necessary to maintain the health of bones, teeth, muscles, nerves and cardiovascular system. After 40 years, it is especially important to monitor the level of calcium in the body, since with age its assimilation decreases, and the need for it increases. Calcium deficiency can lead to various problems, such as osteoporosis, muscle cramps and increased blood pressure.

Calcium mechanism:

Calcium plays a key role in the following body functions:

• Formation and maintenance of bones and teeth health: Calcium is the main building material for bones and teeth. It helps maintain their density and strength, preventing osteoporosis and caries.
• Muscle contraction: Calcium is necessary to reduce all muscles in the body, including skeletal muscles, heart muscle and smooth muscles (for example, in the walls of blood vessels).
• Transfer of nerve impulses: Calcium plays an important role in the transmission of nerve impulses from the brain to other parts of the body.
• Blood coagulation: Calcium is necessary for blood coagulation and preventing bleeding.
• Car pressure regulation: Calcium helps to relax blood vessels and reduce blood pressure.
• Production of hormones and enzymes: Calcium is involved in the development of various hormones and enzymes necessary for the normal functioning of the body.

Advantages of calcium for women after 40:

• Prevention of osteoporosis: Calcium helps maintain bone density and prevent osteoporosis – a disease characterized by increased fragility of bones and increasing the risk of fractures. It is especially important to take a sufficient amount of calcium after menopause, when the level of estrogens that protect the bones decreases.

• Support for tooth health: Calcium helps to strengthen the teeth and prevent caries.

• Reduction of risk of developing cardiovascular diseases: Calcium helps regulate blood pressure and improve the function of the heart muscle.

• Relief of PMS symptoms: Calcium can help reduce the pain of the mammary glands (mastodinia), irritability, bloating and headaches associated with PMS.

• Nervous system support: Calcium helps regulate the transmission of nerve impulses and improve the function of the nervous system.

Recommendations for use and dosage:

The recommended daily dose of calcium for women aged 40-50 years is 1000 mg, and for women over 50-1200 mg. However, in some cases, with a deficiency of calcium or the presence of osteoporosis, the doctor may prescribe a higher dose.

Calcium sources:

Calcium is contained in various foods, such as:

• Dairy products: Walk, yogurt, cheese
• Green sheet vegetables: Spinach, cabbage
• Fish with bones: Sardins, salmon
• Enriched products: Soy milk, tofu, orange juice
• Nuts and seeds: Mindal, sesame

However, the content of calcium in foods can be insufficient, especially if lactose intolerance or vegetarian lifestyle. In this case, it is necessary to take biologically active additives with calcium.

Calcium forms:

There are various forms of calcium, which differ in the degree of digestibility:

• Calcium carbonate: The most common and affordable form of calcium. It is best absorbed when eating.
• Calcium Citrate: A well -absorbed form of calcium, which does not depend on eating. Recommended for people with low acidity of the stomach.
• Calcium lactate: A well -absorbed form of calcium, which can be softer for the stomach.
• Calcium gluconate: A well -absorbed form of calcium, which is often used in injections.

Contraindications and side effects:

Calcium, as a rule, is well tolerated, but in some cases side effects can occur, such as constipation, bloating and nausea. An overdose of calcium can lead to hypercalcemia (an increased level of calcium in the blood), which can lead to serious consequences, such as kidney damage and cardiovascular diseases. Calcium can interact with some drugs such as antibiotics and drugs for the treatment of thyroid diseases. Before taking calcium, you need to consult a doctor, especially if you take any drugs or have chronic diseases. Calcium is contraindicated in people with hypercalcemia and hyperparathyroidism.

Choosing a quality product:

When choosing calcium, it is important to pay attention to the following factors:

• Calcium form: Choose the form of calcium, which is well absorbed by the body (calcium citrate, calcium lactate). If you take calcium carbonate, make sure that you take it with food.
• Dosage: Choose a product with a dosage corresponding to your needs.
• The content of vitamin D: Vitamin D is necessary for the absorption of calcium, so choose products containing vitamin D.
• Quality of raw materials: Choose products from trusted manufacturers using high -quality raw materials.
• Availability of certificates: The presence of quality certificates (for example, GMP) confirms the correspondence of the product with the established standards.
• Output form: Calcium is available in various forms, such as tablets, capsules, powder and chewing tablets. Choose a form that is most convenient for you.

Taking into account all of the above, it is important to remember that before taking any biologically active additives, you need to consult a doctor. He will be able to evaluate your health status, identify possible contraindications and choose the optimal dosage. Self -medication can be dangerous for your health. It is also important to remember that dietary supplements are not drugs and cannot replace the full treatment of diseases. They are designed to maintain health and improve overall well -being.

The above article provides detailed information about the top 5 supplements for women’s health after 40. It covers the mechanisms of action, benefits, recommended dosages, potential side effects, and considerations for choosing high-quality products. Remember, consulting with a healthcare professional before starting any new supplement regimen is crucial for personalized advice and safety.