Bad for women’s health: review of the best

Bad for women’s health: review of the best

I. Introduction to the world of female dietary supplements: understanding of needs and the choice of optimal solutions

Women’s health is a complex and multifaceted area that requires an integrated approach. Biologically active additives (dietary supplements) are increasingly considered as assistants in maintaining and strengthening the health of a woman at various stages of her life. However, before plunging into specific products, it is necessary to understand what dietary supplements are, what are their capabilities and restrictions, and how to choose them correctly.

1.1 What are dietary supplements and how do they differ from drugs?

Bades are concentrates of biologically active substances intended for direct intake with food or introduction to food. They can contain vitamins, minerals, amino acids, dietary fiber, probiotics, prebiotics, polyunsaturated fatty acids (PNS), plant extracts and other components.

The main difference between dietary supplements and drugs is their purpose and the method of regulation. Medicines are used to treat diseases and have proven clinical effectiveness. The dietary supplements are designed to maintain and improve the functional state of the body, replenish the deficiency of nutrients and the prevention of diseases. They do not undergo strict clinical trials as medicines, and are regulated by the state less rigidly.

1.2 Advantages and disadvantages of using dietary supplements for women’s health

Advantages:

• Filling a deficiency of nutrients: Many women experience a deficiency of certain vitamins and minerals due to diets, stress, age-related changes or characteristics of physiology. Bades can help replenish these gaps.
• Support for reproductive function: Some dietary supplements contain components that are useful for the female reproductive system, for example, folic acid, vitamin E and inositol.
• Improving the condition of the skin, hair and nails: Bades containing collagen, biotin, zinc and other nutrients can help improve the appearance.
• Hormonal balance support: Some plant extracts, such as soybean or cystic bug -carp, can have a positive effect on hormonal background, especially during menopause.
• Strengthening immunity: Vitamins C and D, zinc and other immunostimulating components in dietary supplements can increase the body’s resistance to infections.
• Prevention of diseases: Some dietary supplements can reduce the risk of developing certain diseases, such as osteoporosis or cardiovascular diseases.

Flaws:

• Lack of strict regulation: Bades do not go through the same strict clinical trials as medicines, which may make it difficult to assess their effectiveness and safety.
• Possibility of falsification: There are unscrupulous manufacturers in the dietary supplement market, which may declare false information about the composition and efficiency of their products.
• The risk of side effects and interactions: Some dietary supplements can cause side effects or interact with drugs.
• Individual intolerance: Some women may have individual intolerance to certain components of dietary supplements.
• You cannot use as a replacement for good nutrition: Bades should not replace a balanced diet. They are only an addition to a healthy lifestyle.
• Not always confirmed effectiveness: The effectiveness of many dietary supplements has not been proven sufficiently, and research results can be contradictory.

1.3 how to choose the right dietary supplement for women’s health: key criteria

The choice of dietary supplements is a responsible process that requires an attentive approach. In order not to harm your health and get the maximum benefit, the following criteria should be taken into account:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor. It will help determine your individual needs, evaluate risks and choose optimal products.
• Composition: Carefully study the composition of the dietary supplement. Pay attention to the content of active substances, their dosage and the form of release. Make sure that there are no harmful additives, dyes and preservatives.
• Manufacturer: Choose dietary supplements from trusted and reliable manufacturers with a good reputation in the market. Study reviews about the company and its products.
• Certification: Make sure that the dietary supplement has a quality certificate confirming its compliance with safety requirements.
• Output form: Select the output form that is most convenient for you in use (tablets, capsules, powder, liquid).
• Reviews: Study the reviews of other women who have already used this dietary supplement. Pay attention to positive and negative reviews, as well as the experience of application.
• Price: The price of dietary supplements is not always an indicator of its quality. Compare the prices of similar products of different manufacturers and select the best option.
• Individual needs: Consider your individual needs and body characteristics. For example, pregnant women need some dietary supplements, and women during menopause are others.
• Lack of contraindications: Make sure that you have no contraindications to receive this dietary supplement.
• Caution during pregnancy and breastfeeding: During pregnancy and breastfeeding, the use of any dietary supplements must be agreed with the doctor.

II. Vitamins and minerals for female health: the most important elements and their role

Vitamins and minerals play a key role in maintaining women’s health throughout life. They participate in many physiological processes, ensure the normal functioning of organs and systems, and affect general well -being and appearance.

2.1 Vitamin D: solar vitamin for bones, immunity and not only

Vitamin D is a fat -soluble vitamin that is synthesized in the skin under the influence of sunlight. He plays an important role in the regulation of the exchange of calcium and phosphorus necessary for the health of bones and teeth. In addition, vitamin D is involved in the operation of the immune system, regulates blood pressure, supports the health of the cardiovascular system and affects the mood and cognitive functions.

The role of vitamin D for women’s health:

• Bone health: Vitamin D helps to absorb calcium, which is necessary for the prevention of osteoporosis, especially during menopause.
• Immunity: Vitamin D strengthens the immune system and increases the body’s resistance to infections.
• Reproductive health: Vitamin D is involved in the regulation of the menstrual cycle and can affect fertility.
• Reduction of risk of cancer development: Studies show that vitamin D can reduce the risk of developing certain types of cancer, including breast cancer.
• Improving mood: Vitamin D affects the production of serotonin, hormone of happiness, and can help cope with depression and anxiety.

Symptoms of vitamin D:

• Fatigue and weakness
• Bone pain and muscles
• Frequent infections
• Depression
• Hair loss
• Poor wound healing

Sources of vitamin D:

• Sunlight
• Fat fish (salmon, tuna, mackerel)
• Egg yolk
• Mushrooms (chanterelles, champignons)
• Enriched products (milk, flakes)
• Dietary supplements with vitamin D

Recommended dosage of vitamin D:

The recommended daily dose of vitamin D depends on the age, state of health and lifestyle. On average, adult women are recommended to take 600-800 IU vitamin D per day. In some cases, the doctor may prescribe higher doses.

2.2 B vitamins B: energy, nervous system and hormonal balance

B vitamins are a group of water -soluble vitamins that play an important role in energy exchange, the work of the nervous system and maintaining the hormonal balance. They are necessary for the normal functioning of all organs and systems of the body.

The main vitamins of group B and their role for women’s health:

• Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, necessary for the work of the nervous system and the heart.
• Vitamin B2 (Riboflavin): Participates in energy metabolism, necessary for the health of the skin, hair and nails.
• Vitamin B3 (Niacin): Participates in energy metabolism, necessary for the health of the skin and nervous system.
• Vitamin B5 (pantotenic acid): Participates in energy metabolism, necessary for the health of the skin and hair.
• Vitamin B6 (Pyridoxin): Participates in protein metabolism, necessary for the operation of the nervous system and the immune system. It can help alleviate the symptoms of PMS.
• Vitamin B7 (Biotin): It is necessary for the health of the skin, hair and nails.
• Vitamin B9 (folic acid): It is necessary for the formation of blood and DNA cells, especially important for pregnant women to prevent defects in the nervous tube in the fetus.
• Vitamin B12 (cobalamin): It is necessary for the formation of blood cells and the functioning of the nervous system.

Symptoms of deficiency of B vitamins B:

• Fatigue and weakness
• Irritability and nervousness
• Insomnia
• Depression
• Problems with skin, hair and nails
• Anemia
• Loss of appetite
• Problems with digestion

Sources of B vitamins B:

• Meat
• Fish
• Eggs
• Dairy products
• Green sheet vegetables
• Legumes
• Whole grains
• Nuts
• Seeds
• Bad with vitamins of group b

Recommended dosage of group B vitamins:

The recommended daily dose of B vitamins depends on the age, state of health and lifestyle. On average, adult women are recommended to take a complex of B vitamins in accordance with the instructions on the package.

2.3 Vitamin C: antioxidant, immunity and skin health

Vitamin C (ascorbic acid) is a water -soluble vitamin that has powerful antioxidant properties. It plays an important role in strengthening the immune system, protecting cells from damage by free radicals, collagen synthesis and wound healing.

The role of vitamin C for women’s health:

• Immunity: Vitamin C strengthens the immune system and increases the body’s resistance to infections.
• Antioxidant Protection: Vitamin C protects the cells from damage to free radicals, which helps to slow down the aging process and the prevention of diseases.
• Skin health: Vitamin C is involved in the synthesis of collagen, which is necessary for the elasticity and elasticity of the skin.
• Wound healing: Vitamin C promotes the healing of wounds and skin damage.
• Iron assimilation: Vitamin C improves the absorption of iron from plant foods.

Symptoms of vitamin C deficiency:

• Fatigue and weakness
• Frequent infections
• Slow wound healing
• Bleeding gums
• Dry skin
• Fragility of hair and nails

Sources of vitamin C:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, cranberries)
• Kiwi
• Pepper (sweet and sharp)
• Broccoli
• Spinach
• Tomatoes
• Potato
• Bad with vitamin C

Recommended dosage of vitamin C:

The recommended daily dose of vitamin C for adult women is 75 mg. During the period of illness or with increased physical exertion, the dose can be increased to 200-500 mg.

2.4 Iron: energy, hemoglobin and prevention of anemia

Iron is a mineral, which is an important component of hemoglobin, protein that suffers oxygen in the blood. Iron is necessary for the normal functioning of all organs and systems of the body, especially for the energy exchange and operation of the immune system.

The role of iron for women’s health:

• Oxygen transport: Iron is involved in the transfer of oxygen to the cells of the body, providing them with energy.
• Energy exchange: Iron is necessary for energy exchange and maintaining a normal level of energy.
• Immunity: Iron strengthens the immune system and increases the body’s resistance to infections.
• Anemia prevention: Iron is necessary for the prevention of iron deficiency anemia, which is often found in women due to menstrual blood loss.
• Improving cognitive functions: Iron is necessary for the normal functioning of the brain and maintaining cognitive functions.

Symptoms of iron deficiency:

• Fatigue and weakness
• Pallor of the skin
• Dyspnea
• Dizziness
• Headaches
• Fragility of nails
• Hair loss
• Irritability
• Reducing concentration

Iron sources:

• Red meat (beef, lamb)
• Liver
• Chicken
• Fish
• Eggs
• Legumes
• Green sheet vegetables
• Enriched products (flakes, flour)
• Dietary supplements with iron

Recommended iron dosage:

The recommended daily dose of iron for adult women is 18 mg. Pregnant women are recommended to take 27 mg of iron per day.

2.5 calcium: bones, teeth and nervous system

Calcium is a mineral that is the main building material for bones and teeth. It is also necessary for the normal functioning of the nervous system, muscles and heart.

The role of calcium for women’s health:

• Health of bones and teeth: Calcium strengthens bones and teeth, prevents the development of osteoporosis.
• Work of the nervous system: Calcium is necessary for the normal transmission of nerve impulses.
• Muscle contraction: Calcium is necessary for muscle contraction, including the heart muscle.
• Blood coagulation: Calcium is involved in the process of blood coagulation.
• Regulation of blood pressure: Calcium helps regulate blood pressure.

Symptoms of calcium deficiency:

• Osteoporosis
• Muscle cramps
• Insomnia
• Irritability
• Fragility of nails
• Hair loss

Calcium sources:

• Dairy products (milk, yogurt, cheese)
• Green sheet vegetables (broccoli, spinach, cabbage)
• Fish (sardins, salmon)
• Enriched products (soy milk, tofu)
• Calcium dietary supplements

Recommended calcium dosage:

The recommended daily dose of calcium for adult women is 1000 mg. Women over 50 is recommended to take 1,200 mg of calcium per day.

2.6 magnesium: muscles, nerves and cardiovascular system

Magnesium is a mineral that plays an important role in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of the muscles, the nervous system, the cardiovascular system and energy metabolism.

The role of magnesium for women’s health:

• Muscle work: Magnesium is necessary to relax muscles and prevent muscle seizures.
• Work of the nervous system: Magnesium is necessary for the normal functioning of the nervous system and reducing stress.
• Regulation of blood pressure: Magnesium helps regulate blood pressure.
• Regulation of blood sugar: Magnesium helps regulate blood sugar.
• Bone health: Magnesium is involved in the formation of bone tissue.
• Relief of PMS symptoms: Magnesium can help alleviate the symptoms of PMS, such as abdominal pain, irritability and bloating.

Symptoms of magnesium deficiency:

• Muscle cramps
• Fatigue
• Insomnia
• Irritability
• Headaches
• Constipation
• Increased blood pressure
• Cardiac rhythm

Sources of magnesium:

• Green sheet vegetables (spinach, cabbage)
• Nuts (almonds, cashews, peanuts)
• Seeds (pumpkin, sunflower)
• Legumes (beans, lentils, peas)
• Whole grains (oats, brown rice)
• Dark chocolate
• Bades with magnesium

Recommended magnesium dosage:

The recommended daily dose of magnesium for adult women is 310-320 mg.

2.7 zinc: immunity, skin and reproductive health

Zinc is a mineral that plays an important role in the operation of the immune system, wound healing, DNA synthesis and proteins, as well as in reproductive health.

The role of zinc for women’s health:

• Immunity: Zinc strengthens the immune system and increases the body’s resistance to infections.
• Wound healing: Zinc promotes the healing of wounds and skin damage.
• Health of the skin, hair and nails: Zinc is necessary to maintain healthy skin, hair and nails.
• Reproductive health: Zinc is involved in the regulation of the menstrual cycle and can affect fertility.
• Taste and smell: Zinc is necessary for the normal perception of taste and smell.

Symptoms of zinc deficiency:

• Frequent infections
• Slow wound healing
• Skin problems (acne, eczema)
• Hair loss
• Fragility of nails
• Loss of appetite
• Violation of taste and smell

Sources of zinc:

• Red meat (beef, lamb)
• Bird
• Seafood (oysters, crabs)
• Legumes (beans, lentils)
• Nuts (cashews, almonds)
• Seeds (pumpkin, sunflower)
• Whole grains
• Bades with zinc

Recommended zinc dosage:

The recommended daily zinc dose for adult women is 8 mg.

III. Plant extracts and other dietary supplements for women’s health: traditional and innovative solutions

In addition to vitamins and minerals, there is a wide range of plant extracts and other dietary supplements that can be useful for women’s health. These products are often used to maintain hormonal balance, improve reproductive function, alleviate the symptoms of menopause and strengthen overall health.

3.1 soy extract (isoflavon): relief of symptoms of menopause

Soy extract contains isoflavones, which are phytoestrogens, that is, plant compounds that simulate the effects of estrogens in the body. Isoflavons can help alleviate the symptoms of menopause, such as flare, night sweating, mood swings and dry vagina.

The mechanism of action:

Isoflavons are associated with estrogens in the body and have a weak estrogenic effect. This can help compensate for a decrease in the level of estrogen, which occurs during the period of menopause.

Advantages of soy extract:

• Relief of tides and night sweating
• Improving mood
• Reduction of risk of osteoporosis
• Maintaining health of the cardiovascular system

Recommended dosage:

The recommended dosage of soy extract is 50-100 mg of isoflavons per day.

3.2 Blopogon Black Cohosh: an alternative to hormonal therapy

Clopogon is a booby – a plant tool that is traditionally used to relieve symptoms of menopause. It can help reduce the ebbs, night sweating, mood swings and other unpleasant symptoms.

The mechanism of action:

The mechanism of action of the clopogon of the cysticized is not fully studied, but it is believed that it affects the level of neurotransmitters in the brain, such as serotonin, which can help regulate body temperature and improve mood.

The advantages of the blexogon of the cystic:

• Relief of tides and night sweating
• Improving mood
• Reducing anxiety
• Improving the quality of sleep

Recommended dosage:

The recommended dosage of the cystic clopogon is 40-80 mg of extract per day.

3.3 Oil PRIMROSE OIL.

Evening primrose oil contains gamma-linolenic acid (GLK), which is omega-6 fatty acid. GLK can help improve the condition of the skin, relieve PMS symptoms and reduce inflammation.

The mechanism of action:

GLK is the predecessor of prostaglandins who play a role in the regulation of inflammation and hormonal balance.

Advantages of oil primrose:

• Improving the condition of the skin (moisturizing, reducing dryness and itching)
• Relief of PMS symptoms (abdominal pain, irritability, bloating)
• Reducing inflammation

Recommended dosage:

The recommended dosage of the oil primrose is 1000-3000 mg per day.

3.4 Anchors creeping (Tribulus Terrestris): To increase libido and energy

Sloking anchors are a plant tool that is traditionally used to increase libido and energy. He can also help improve sports results.

The mechanism of action:

Flogging naughty contain saponins, which can stimulate the production of sex hormones, such as testosterone and estrogen.

The advantages of extinguishing anchors:

• Improving libido
• Increase in energy
• Improving sports results

Recommended dosage:

The recommended dosage of the extinguishing of the creeping is 250-750 mg of extract per day.

3.5 Dong Kuai (Dong QUII): To regulate the menstrual cycle and facilitate PMS

Dong Kuai is a plant that is traditionally used in Chinese medicine to regulate the menstrual cycle and relieve PMS symptoms. It can help reduce abdominal pain, mood swings and other unpleasant symptoms.

The mechanism of action:

The mechanism of action Dong Kuai has not been fully studied, but it is believed that it affects the level of hormones in the body and improves blood circulation in the uterus.

Advantages Dong Kuai:

• The regulation of the menstrual cycle
• Relief of PMS symptoms (abdominal pain, mood swings)
• Improving blood circulation in the uterus

Recommended dosage:

The recommended dosage of Dong Kuai is 1-3 grams of dry root per day.

3.6 Inositol: to improve the reproductive function and ovarian health

Inositol is a vitamin -like substance that plays an important role in the metabolism of insulin and hormones. It can help improve the reproductive function, ovarian health and regulate the menstrual cycle.

The mechanism of action:

Inositol is involved in the signal tracks of insulin and hormones, such as FSH and LH. It can help improve insulin sensitivity and regulate the level of hormones.

Innositol benefits:

• Improving reproductive function
• Improving ovary health (especially with PCO)
• The regulation of the menstrual cycle
• Reducing the level of androgens

Recommended dosage:

The recommended dosage of inositol is 2-4 grams per day.

3.7 omega-3 fatty acids: for the health of the heart, brain and general well-being

Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the health of the heart, brain and general well-being. They can help reduce inflammation, improve cognitive functions and reduce the risk of chronic diseases.

The mechanism of action:

Omega-3 fatty acids are involved in the regulation of inflammation, blood coagulation and other important processes in the body.

Advantages of omega-3 fatty acids:

• Improving the health of the heart
• Improving cognitive functions
• Reduction in the risk of depression
• Reducing inflammation
• Maintaining skin health

Sources of omega-3 fatty acids:

• Fat fish (salmon, tuna, mackerel)
• Flax-seed
• Walnuts
• Dietary supplement with omega-3 fatty acids

Recommended dosage:

The recommended dosage of omega-3 fatty acids is 1-2 grams per day.

3.8 probiotics: for the health of the intestines and immunity

Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health. They can help improve intestinal health, strengthen the immune system and reduce the risk of infections.

The mechanism of action:

Probiotics populate the intestines with useful bacteria, which help to digest food, strengthen the immune system and protect against harmful microorganisms.

Probiotikov advantages:

• Improving the health of the intestine (reducing swelling of the abdomen, constipation and diarrhea)
• Strengthening the immune system
• Reducing the risk of infections (vaginal, urinary tract)

Sources of probiotics:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Bades with probiotics

Recommended dosage:

The recommended dosage of probiotics depends on a particular product, but usually ranges from 1 to 10 billion Co. (colony -forming units) per day.

3.9 collagen: for the health of the skin, hair, nails and joints

Collagen is a protein that is the main building material for the skin, hair, nails, joints and bones. With age, the production of collagen in the body decreases, which can lead to wrinkles, thinning of hair, fragility of nails and joint pain.

The mechanism of action:

Collagen is the main component of connective tissue, which supports the structure of the skin, hair, nails, joints and bones. When using collagen in the form of dietary supplements, it can stimulate the production of its own collagen in the body.

Advantages of collagen:

• Improving the condition of the skin (reduction of wrinkles, increasing elasticity and elasticity)
• Strengthening hair and nails
• Decrease in joint pain
• Maintaining bones health

Collagen sources:

• Bone broth
• Gelatin
• Bades with collagen

Recommended dosage:

The recommended collagen dosage is 5-10 grams per day.

IV. Special periods of women and dietary supplements: an individual approach to different stages

The needs of the female body in nutrients change at different stages of life. Accordingly, the choice of dietary supplements should be adapted to these changes.

4.1 Pregnancy and breastfeeding: increased needs and safe solutions

Pregnancy and breastfeeding are special periods in the life of a woman, when her body experiences increased needs for nutrients. It is important to ensure sufficient intake of vitamins, minerals and other necessary components to maintain the health of the mother and the proper development of the child.

The main dietary supplements for pregnant and lactating women:

• Folic acid: It is necessary for the prevention of defects in the nervous tube in the fetus. It is recommended to start taking folic acid a few months before conception and continue during the first trimester of pregnancy.
• Iron: It is necessary for the prevention of iron deficiency anemia, which is often found in pregnant women.
• Calcium: It is necessary for the formation of bone tissue of the fetus and maintaining the health of the bones of the mother.
• Vitamin D: It is necessary for the absorption of calcium and maintaining immunity.
• Omega-3 fatty acids: Necessary for the development of the brain and vision of the fetus.
• Iodine: It is necessary for the normal functioning of the thyroid gland of the fetus.
• B vitamins B: It is necessary for energy exchange and operation of the nervous system.
• Probiotics: They can help improve intestinal health and strengthen the immune system.

Important: During pregnancy and breastfeeding, the use of any dietary supplements must be agreed with the doctor. Some dietary supplements can be contraindicated or require dose adjustments.

4.2 Menopause: relief symptoms and maintenance of health

Menopausa is a natural period in a woman’s life, when menstruation stops and the level of estrogen decreases. This may be accompanied by various symptoms such as flare, night sweating, mood swings, dry vagina and a decrease in libido.

The main dietary supplements for women during menopause:

• Soy extract (isoflavon): It can help alleviate the ebels, night sweating and other symptoms of menopause.
• BLOPOGOGON BOLACE (Black COHOSH): It can help reduce tides, night sweating and mood swings.
• Calcium: It is necessary for the prevention of osteoporosis, which often develops during the period of menopause.
• Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health.
• Magnesium: It can help reduce muscle cramps, improve sleep and reduce stress.
• Omega-3 fatty acids: They can help improve the health of the heart and brain.
• Vitamin E: It can help reduce the dry vagina and improve the condition of the skin.

4.3 Reproductive age: support for fertility and hormonal balance

At the reproductive age of a woman, it is important to maintain a hormonal balance and ensure sufficient intake of nutrients to maintain fertility and normal functioning of the reproductive system.

The main dietary supplement for women in reproductive age:

• Folic acid: It is necessary for the prevention of defects in the nervous tube in the fetus, so it is recommended to take it even before conception.
• Inositol: It can help improve the reproductive function and health of the ovaries, especially with PCOS.
• Vitamin E: It is important for the health of the reproductive system and the protection of cells from damage to free radicals.
• Zinc: Participates in the regulation of the menstrual cycle and can affect fertility.
• Selenium: It is important for the health of the thyroid gland, which plays a role in reproductive function.
• Omega-3 fatty acids: They can help improve the quality of the eggs.
• B vitamins B: Not