How to take vitamins to women

How to take vitamins to women: full guide for health and well -being

I. Introduction to the world of vitamins and their role in female health

Vitamins are organic compounds necessary to maintain human life and health. They are not produced by the body in sufficient quantities (with the exception of vitamin D, which is synthesized under the influence of sunlight) and should come from outside, with food or in the form of additives. For women, vitamins play a particularly important role, since their need changes depending on age, hormonal background, lifestyle and reproductive plans.

II. The main vitamins necessary for women’s health

The female body needs a balanced set of vitamins for the normal functioning of all systems. The disadvantage or excess of certain vitamins can lead to various health problems. Consider the most important vitamins and their role in the female body:

1. Vitamin D:

   • Role: Key vitamin for bone health, absorption of calcium and phosphorus. Participates in the regulation of the immune system, cell growth and muscle functioning. He plays an important role in the prevention of osteoporosis, especially in women during menopause.
   • Deficiency: It often occurs, especially in the winter months and in people with dark skin. Symptoms include fatigue, weakness, bone pain, increased susceptibility to infections.
   • Sources: Sunlight (main source), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
   • Recommended dose: Depends on the age, lifestyle and level of vitamin D in the blood. It is usually recommended 600-800 IU per day, but in some cases a higher dose under the supervision of a doctor may be required. A blood test for the level of 25 hydroxyvitamin D (25 (OH) D) will help determine the optimal dosage.

2. Vitamin C:

   • Role: A powerful antioxidant protects cells from damage by free radicals. It is necessary for the synthesis of collagen, strengthens the immune system, improves the absorption of iron. He plays an important role in healing wounds and maintaining skin health.
   • Deficiency: It is rare with a balanced diet. Symptoms include fatigue, weakness, bleeding gums, slow healing of wounds.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper (especially red), broccoli, kiwi.
   • Recommended dose: 75 mg per day for women. Smokers are recommended to increase the dose to 90 mg per day. With a cold or influenza, the dose can be temporarily increased under the supervision of a doctor.

3. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

   • Role: A group of vitamins necessary for energy exchange, functioning of the nervous system, the formation of red blood cells. Each vitamin of group B performs its own specific function.
     • B1 (TIAMIN): Participates in carbohydrate metabolism, necessary for the normal operation of the nervous system.
     • B2 (riboflavin): Participates in energy metabolism, necessary for the health of the skin and vision.
     • B3 (Niacin): Participates in energy metabolism, necessary for the health of the skin and nervous system.
     • B5 (pantotenic acid): Participates in energy metabolism, necessary for the synthesis of hormones and cholesterol.
     • B6 (Pyridoxin): Participates in amino acid metabolism, necessary for the formation of hemoglobin and neurotransmitters. Plays an important role in regulating mood and reducing the symptoms of PMS.
     • B7 (Biotin): It is necessary for the health of hair, skin and nails. Participates in the metabolism of fats and carbohydrates.
     • B9 (folic acid): It is necessary for the formation of DNA and RNA, plays an important role in the prevention of defects in the nervous tube in the fetus during pregnancy. It is recommended to be taken before conception and during the first trimester of pregnancy.
     • B12 (Cobalaamin): It is necessary for the formation of red blood cells and the functioning of the nervous system. Deficiency is often found in vegetarians and vegans, as it is mainly contained in animal products.
   • Deficiency: Symptoms depend on the specific vitamin of group B. General symptoms include fatigue, weakness, irritability, depression, anemia, skin problems and the nervous system.
   • Sources: A variety of foods, including meat, poultry, fish, eggs, dairy products, whole cereals, legumes, nuts, seeds, green leafy vegetables.
   • Recommended dose: It depends on the specific vitamin of group B. It is usually recommended to take B vitamins in the complex, as they work synergistically. Pregnant women need to increase folic acid intake.

4. Vitamin E:

   • Role: A powerful antioxidant protects cells from damage by free radicals. It is necessary for the health of the skin, hair and nails. Participates in the regulation of the immune system and reproductive function.
   • Deficiency: It is rare. Symptoms include muscle weakness, vision problems, and impaired coordination.
   • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, green leafy vegetables.
   • Recommended dose: 15 mg per day for adults.

5. Vitamin A:

   • Role: It is necessary for visual health, skin and mucous membranes. Participates in the regulation of the immune system and cell growth.
   • Deficiency: It is rare in developed countries. Symptoms include visual impairment in the dark, dry skin, increased susceptibility to infections.
   • Sources: Retinol (animal products: liver, eggs, dairy products), beta-carotene (plant products: carrots, sweet potatoes, pumpkin, spinach). The body transforms beta-carotene into vitamin A.
   • Recommended dose: 700 μg per day for women. Pregnant women should consult a doctor regarding the dosage, since an excess of vitamin A can be harmful to the fetus.

6. Vitamin K:

   • Role: It is necessary for coagulation of blood and bone health. Participates in the synthesis of blood coagulation factors.
   • Deficiency: It is rare. Symptoms include bleeding, slow wound healing.
   • Sources: Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits.
   • Recommended dose: 90 μg per day for women.

III. Minerals necessary for women’s health

In addition to vitamins, women need a sufficient number of minerals to maintain health. Some of the most important minerals include:

1. Calcium:

   • Role: It is necessary for the health of bones and teeth, muscle function, nervous conduction and blood coagulation. Plays an important role in the prevention of osteoporosis.
   • Deficiency: It can lead to osteoporosis, muscle cramps, numbness of the limbs.
   • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, broccoli), tofu, enriched products (vegetable milk, cereals).
   • Recommended dose: 1000 mg per day for women under 50, 1200 mg per day for women over 50 years old. Vitamin D is necessary for the absorption of calcium.

2. Iron:

   • Role: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Plays an important role in the energy exchange and functioning of the immune system.
   • Deficiency: Often in women, especially during menstruation and pregnancy. It can lead to anemia, fatigue, weakness, headaches, dizziness.
   • Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched products (cereals).
   • Recommended dose: 18 mg per day for women under 50 years old, 8 mg per day for women over 50 years old. During pregnancy, the need for iron increases to 27 mg per day. Vitamin C improves iron absorption.

3. Magnesium:

   • Role: It is necessary for muscle function, nervous conduction, regulation of blood sugar and blood pressure. Participates in more than 300 enzymatic reactions in the body.
   • Deficiency: It can lead to muscle cramps, fatigue, irritability, insomnia, increased blood pressure.
   • Sources: Green leafy vegetables, nuts, seeds, legumes, whole cereals.
   • Recommended dose: 310-320 mg per day for women.

4. Zinc:

   • Role: It is necessary for immune function, healing of wounds, DNA and RNA synthesis. He plays an important role in reproductive function and a sense of taste and smell.
   • Deficiency: It can lead to a weakening of immunity, slow healing of wounds, hair loss, a decrease in a sense of taste and smell.
   • Sources: Red meat, poultry, seafood, nuts, seeds, legumes.
   • Recommended dose: 8 mg per day for women.

5. Iodine:

   • Role: It is necessary for the functioning of the thyroid gland, which regulates the metabolism. He plays an important role in the development of the brain and nervous system in the fetus during pregnancy.
   • Deficiency: It can lead to hypothyroidism, goiter (an increase in the thyroid gland), mental development in children.
   • Sources: Iodized salt, seafood, dairy products.
   • Recommended dose: 150 μg per day for women, 220 mcg per day during pregnancy, 290 mcg per day during breastfeeding.

IV. Vitamins and minerals for different age groups

The need for vitamins and minerals changes with age.

1. Adolescence (13-18 years): It is important to ensure sufficient intake of calcium and vitamin D for the formation of bone tissue. Iron (especially at the beginning of menstruation), group B and zinc vitamins are also needed.

2. Reproductive age (19-50 years): It is important to ensure sufficient intake of folic acid (especially when planning pregnancy), iron (during menstruation), calcium and vitamin D.

3. Menopause period (after 50 years): It is important to ensure sufficient intake of calcium and vitamin D for the prevention of osteoporosis. B vitamins can also be useful to maintain the nervous system and energy metabolism.

V. Vitamins and minerals for pregnant and lactating women

During pregnancy and breastfeeding, the need for vitamins and minerals increases significantly. Especially important:

• Folic acid: For the prevention of defects in the nervous tube in the fetus. It is recommended to be taken before conception and during the first trimester of pregnancy.
• Iron: For the prevention of anemia.
• Calcium and vitamin D: For the formation of bone tissue in the fetus.
• Iodine: For the development of the brain and nervous system in the fetus.
• Omega-3 fatty acids (DGK): For the development of brain and vision in the fetus. Contained in fatty fish and fish oil supplements.

Pregnant and lactating women are recommended to take special vitamin-mineral complexes intended for this period. It is necessary to consult a doctor to determine the optimal dosage.

VI. Vitamins and minerals for vegetarians and vegans

Vegetarians and vegans may experience a deficiency of some vitamins and minerals, which are mainly contained in animal products. Especially important:

• Vitamin B12: Contained only in animal products. Vegans need to take vitamin B12 additives or use enriched products (for example, vegetable milk, cereals).
• Iron: Vegetable iron (non -meter iron) is absorbed worse than iron from animal products (hemic iron). It is necessary to consume products rich in vitamin C to improve iron absorption.
• Calcium: Vegans can receive calcium from green leafy vegetables, tofu, enriched herbal dairy products.
• Vitamin D: It may be difficult to get enough vitamin D from plant sources. It is recommended to take vitamin D additives, especially in the winter months.
• Omega-3 fatty acids (DGK and EPK): Contained mainly in oily fish. Vegans can receive alpha-linolenic acid (Alk) from flaxseed, chia seeds, walnuts. However, the body does not very effectively convert Alc into DGK and EPK. It can be useful for vegans to take additives of DHC and EPC from algae.
• Zinc: Vegetarians and vegans need to consume foods rich in zinc, such as legumes, nuts and seeds. Landing and germination of these products can improve zinc assimilation.

VII. How to take vitamin additives correctly

1. Consult a doctor: Before taking any vitamin additives, you need to consult a doctor. The doctor can evaluate your individual needs and determine what vitamins and minerals you need. A blood test can help identify a deficiency of certain vitamins and minerals.

2. Choose quality additives: Choose vitamin additives from famous and reliable manufacturers. Make sure that the additive has passed quality control and contains the declared amount of vitamins and minerals. Pay attention to the availability of quality certificates.

3. Observe the dosage: Do not exceed the recommended dosage indicated on the packaging. Excess of some vitamins and minerals can be harmful to health.

4. Take vitamins with food: Some vitamins are better absorbed if you take them with food. For example, fat -soluble vitamins (A, D, E, K) are better absorbed if you take them with products containing fats.

5. Divide the dose: If you take several vitamins and minerals, divide the dose during the day. This can improve their assimilation.

6. Avoid interaction: Some vitamins and minerals can interact with each other. For example, calcium can reduce iron absorption. Tell your doctor about all the vitamins and minerals that you accept.

7. Keep vitamins correctly: Keep vitamin additives in a cool, dry place inaccessible to children. Follow the storage instructions indicated on the packaging.

VIII. Side effects and contraindications

Vitamins and minerals, like any other drugs, can cause side effects and have contraindications. Before taking any vitamin additives, you need to consult a doctor. The most common side effects include:

• Disorder of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation.
• Allergic reactions: Skin rash, itching, urticaria.
• Headache, dizziness.

Some vitamins and minerals can be contraindicated in certain diseases or conditions. For example, vitamin K is contraindicated when taking anticoagulants (drugs that thinning blood). Excess vitamin A can be harmful to pregnant women.

IX. Food against additives: which is better?

The best way to obtain vitamins and minerals is a balanced diet. A variety of diets, including fruits, vegetables, whole cereals, legumes, nuts, seeds, meat, poultry and fish, can provide the body with all the necessary vitamins and minerals.

Vitamin additives can be useful in the following cases:

• Deficiency of vitamins and minerals: If a blood test shows a deficiency of certain vitamins and minerals.
• Certain health states: During pregnancy, breastfeeding, in certain diseases or conditions that affect the absorption of vitamins and minerals.
• Limited diet: Vegetarians, vegans and people who observe other limited diets may need to accept additives of vitamins and minerals, which are not enough in their diet.

In general, it is recommended to first try to improve your diet in order to get all the necessary vitamins and minerals. If this is not possible, then we can consider the possibility of taking vitamin additives under the supervision of a doctor.

X. Vitamins for beauty: skin, hair and nails

Some vitamins and minerals play an important role in maintaining the health of the skin, hair and nails.

• Vitamin A: It is necessary for the health of the skin and mucous membranes.
• Vitamin C: A powerful antioxidant protects the skin from damage by free radicals. It is necessary for the synthesis of collagen, which makes the skin elastic and elastic.
• Vitamin E: A powerful antioxidant protects the skin from damage by free radicals.
• B vitamins B: It is necessary for the health of hair, skin and nails.
• Biotin (B7): It is necessary for the health of hair, skin and nails.
• Zinc: It is necessary for healing wounds and skin health.
• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to hair loss.
• Omega-3 fatty acids: Improve skin hydration and reduce inflammation.

XI. Vitamins for energy and mood

Some vitamins and minerals play an important role in maintaining the energy level and good mood.

• B vitamins B: It is necessary for energy exchange and functioning of the nervous system.
• Vitamin D: Plays an important role in the regulation of mood. Vitamin D deficiency can be associated with depression.
• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Iron deficiency can lead to fatigue and weakness.
• Magnesium: It is necessary for muscle function, nervous conduction and regulation of blood sugar. Magnesium deficiency can lead to fatigue, irritability and insomnia.
• Omega-3 fatty acids: They play an important role in the functioning of the brain and mood regulation.

XII. Final recommendations

Maintaining the health and well -being of women requires an integrated approach, including a balanced diet, regular physical exercises, sufficient sleep and stress management. Vitamins and minerals play an important role in this process, but should not be considered as a replacement for a healthy lifestyle. Always consult a doctor before taking any vitamin additives. The doctor will help you determine your individual needs and choose the optimal scheme for taking vitamins and minerals.