Bad for women’s health: what to choose?

Bad for women’s health: what to choose?

Women’s health is a complex and multifaceted aspect that requires an integrated approach. In addition to a balanced nutrition, regular physical exercises and a healthy lifestyle, many women turn to biologically active additives (dietary supplements) to maintain optimal functioning of the body, especially during periods of hormonal changes, stress or in the presence of certain deficits. However, the choice of dietary supplements for women’s health is not an easy task, requiring an understanding of the needs of the body, a conscious approach to compositions and potential risks. This article is a detailed overview of the most common and effective dietary supplements for female health, considering their composition, action, indications, contraindications, interaction with drugs and recommendations for use.

I. The main groups of dietary supplements for women’s health:

Bad for female health can be divided into several groups depending on their main action and targeted orientation:

A. Vitamins and minerals:

Vitamins and minerals are the fundamental components necessary for the normal functioning of all organs and systems. The deficiency of certain vitamins and minerals can negatively affect female health, leading to various problems, from fatigue and reducing immunity to serious hormonal disorders.

• 1. Vitamin D:

  • Role: Vitamin D plays a key role in the absorption of calcium and phosphorus, maintaining the health of bones and teeth. It also participates in the regulation of the immune system, reducing inflammation and maintaining the normal operation of the nervous system.
  • Relevance for women: Vitamin D deficiency is widespread, especially in regions with low solar activity. In women, the lack of vitamin D can lead to osteoporosis, increased risk of fractures, a decrease in fertility and mood deterioration.
  • Forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, as it is better absorbed by the body.
  • Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU vitamin D per day to maintain the optimal level. In case of deficiency, the dosage can be increased on the recommendation of the doctor.
  • Sources: In addition to dietary supplements, vitamin D can be obtained from some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, yogurt, flakes).
  • Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other unpleasant symptoms. Before taking vitamin D, it is recommended to consult a doctor and take a blood test to the level of vitamin D.

• 2. Calcium:

  • Role: Calcium is the main building material for bones and teeth. It is also necessary for the normal functioning of muscles, the nervous system and blood coagulation.
  • Relevance for women: Women are at risk of osteoporosis, especially after menopause. Enough calcium consumption helps strengthen the bones and reduce the risk of fractures.
  • Forms: Calcium is available in various forms, such as calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed, especially people with low acidity of the stomach.
  • Dosage: The recommended daily dose of calcium varies depending on age and health. It is usually recommended to take 1000 mg of calcium per day for women aged 19 to 50 years and 1200 mg per day for women over 50.
  • Sources: Calcium can be obtained from various foods such as dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), nuts and seeds.
  • Cautions: An overdose of calcium can lead to constipation, the formation of stones in the kidneys and a violation of the assimilation of other minerals. Before taking calcium, it is recommended to consult a doctor.

• 3. Iron:

  • Role: Iron is an important component of hemoglobin, a protein that transfers oxygen from the lungs to the tissue. It is also necessary for the normal operation of the immune system and energy metabolism.
  • Relevance for women: Women are at risk of iron deficiency anemia due to menstrual bleeding, pregnancy and breastfeeding.
  • Forms: Iron is available in two main forms: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hem iron is better absorbed by the body.
  • Dosage: The recommended daily dose of iron varies depending on the age, state of health and the presence of anemia. It is usually recommended to take 18 mg of iron per day for women aged 19 to 50 years and 8 mg per day for women over 50. With iron deficiency anemia, the dosage can be increased on the recommendation of a doctor.
  • Sources: Iron can be obtained from various foods such as red meat, liver, poultry, fish, legumes, dark green leafy vegetables and enriched products.
  • Cautions: An overdose of iron can lead to constipation, nausea, vomiting and damage to the liver. Before starting iron, it is recommended to take a blood test to the level of iron and consult a doctor.

• 4. Magnesium:

  • Role: Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nervous system.
  • Relevance for women: Magnesium deficiency can lead to premenstrual syndrome (PMS), headaches, muscle spasms, fatigue and sleep disturbance.
  • Forms: Magnesium is available in various forms, such as magnesium citrate, magnesium oxide and magnesium glycine. Magnesium citrate and magnesium glycinate are better absorbed by the body.
  • Dosage: The recommended daily dose of magnesium varies depending on age and health. It is usually recommended to take 310-320 mg of magnesium per day for women aged 19 to 30 years and 320-360 mg per day for women over 30 years old.
  • Sources: Magnesium can be obtained from various foods, such as dark green leafy vegetables, nuts, seeds, legumes and whole grains.
  • Cautions: An overdose of magnesium can lead to diarrhea, nausea and weakness. Before taking magnesium, it is recommended to consult a doctor, especially if you have kidney diseases.

• 5. B vitamins B:

  • Role: B vitamins play an important role in energy exchange, the work of the nervous system and the formation of red blood cells.
  • Relevance for women: B vitamins are necessary to maintain the health of the skin, hair and nails, as well as to reduce stress and improve mood. Folic acid (vitamin B9) is especially important for women planning pregnancy or pregnant women, as it prevents defects of the nervous tube in the fetus. Vitamin B12 is important for vegetarian and vegans, as it is mainly found in animal products.
  • Forms: B vitamins are available in various forms, both in the form of separate vitamins and as part of complexes.
  • Dosage: The recommended daily dose of B vitamins varies depending on age, health and specific vitamin.
  • Sources: B vitamins can be obtained from various foods, such as meat, fish, poultry, eggs, dairy products, whole grain products, legumes and dark green leafy vegetables.
  • Cautions: An overdose of group B vitamins is rare, since they are water -soluble and excess is excreted from the body in urine. However, high doses of nicotinic acid (vitamin B3) can cause redness of the skin, itching and dizziness.

• 6. Vitamin C:

  • Role: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and healing of wounds.
  • Relevance for women: Vitamin C helps to maintain the health of the skin, hair and nails, and also reduces the risk of developing cardiovascular diseases and cancer.
  • Forms: Vitamin C is available in various forms, such as ascorbic acid, sodium ascorbate and liposomal vitamin C. Liposomal vitamin C is better absorbed by the body.
  • Dosage: The recommended daily dose of vitamin C is 75 mg for women. To maintain the immune system and protect against free radicals, you can take higher doses (up to 1000 mg per day).
  • Sources: Vitamin C can be obtained from various fruits and vegetables, such as citrus fruits, berries, kiwi, pepper and broccoli.
  • Cautions: An overdose of vitamin C can lead to diarrhea, nausea and abdominal pain.

B. Plant extracts and phytoestrogens:

Plant extracts and phytoestrogens are natural compounds that can simulate the effect of estrogens in the body. They are often used to alleviate the symptoms of menopause, PMS and other hormonal disorders.

• 1. Soy and isoflavoni:

  • Role: Soya contains isoflavones – phytoestrogens that can be associated with estrogen receptors in the body and have an estrogen -like effect.
  • Relevance for women: Soi isoflavons can help alleviate the symptoms of menopause, such as ejiumen, night sweating and mood swings. They can also reduce the risk of osteoporosis and cardiovascular diseases.
  • Forms: SOI isoflavons are available in various forms, such as soy extracts, soy food (tofu, soy milk, edamama) and fermented soy products (MISO, pace).
  • Dosage: The recommended dose of soy isoflavon is 40-80 mg per day.
  • Sources: SOI isoflavones can be obtained from various soy foods.
  • Cautions: In some women, soybean isoflavons can cause side effects, such as bloating, gases and constipation. People with thyroid diseases and hormone -dependent tumors should consult a doctor before taking soy isoflavones.

• 2. Red Clover:

  • Role: Red clover also contains isoflavons similar to the fact that they are contained in soybeans.
  • Relevance for women: Red clover extract can help alleviate the symptoms of menopause, such as tides, night sweating and vaginal dryness.
  • Forms: Red clover extract is available in the form of capsules, tablets and tinctures.
  • Dosage: The recommended dose of red clover extract is 40-80 mg per day.
  • Sources: Red clover is not eaten, it is used only in the form of an extract.
  • Cautions: In some women, red clover extract can cause side effects, such as headache, nausea and rash. People with thyroid diseases and hormone -dependent tumors should consult a doctor before taking the red clover extract.

• 3. Black Kokhosh:

  • Role: Black Kokhosh is a medicinal plant that is traditionally used to relieve symptoms of menopause.
  • Relevance for women: Black Kochosha extract can help alleviate the ebb, night sweating, mood swings and insomnia associated with menopause.
  • Forms: Black hot extract is available in the form of capsules, tablets and tinctures.
  • Dosage: The recommended dose of black hot extract is 20-40 mg twice a day.
  • Sources: Black nipes are not eaten, it is used only in the form of an extract.
  • Cautions: In some women, black hot extract can cause side effects, such as nausea, headache and dizziness. In rare cases, cases of damage to the liver associated with taking the black hot extract were reported. People with liver diseases should avoid taking black hot extract.

• 4. Dong Kuai (Chinese Dudnik):

  • Role: Dong Kuai is a medicinal plant that is traditionally used in Chinese medicine to treat female diseases.
  • Relevance for women: Dong Kuai can help relieve menstrual pain, irregular menstruation and PMS symptoms. Some women also use Dong Kuai to improve fertility.
  • Forms: Dong Kuai is available in the form of capsules, tablets, tinctures and powder.
  • Dosage: The recommended dose of Dong Kuai varies depending on the shape and concentration of the product.
  • Sources: Dong Kuai is not eaten in large quantities, it is used mainly in the form of an extract.
  • Cautions: Dong Kuai can interact with blood diluting medicines. Pregnant and lactating women should avoid taking Dong Kuai.

• 5. Vitex sacred (Abraham tree):

  • Role: The sacred vitex is a medicinal plant that can help regulate the hormonal balance and relieve PMS symptoms.
  • Relevance for women: Sacred Vitex extract can help relieve menstrual pain, irregular menstruation, breast swelling, irritability and mood swings associated with PMS. It can also help improve fertility.
  • Forms: The extract of the sacred vitex is available in the form of capsules, tablets and tinctures.
  • Dosage: The recommended dose of the Holy Vitex extract is 20-40 mg per day.
  • Sources: The sacred vitex is not eaten, it is used only in the form of an extract.
  • Cautions: In some women, the sacred vitex extract can cause side effects, such as headache, nausea and rash. Pregnant and lactating women should consult a doctor before taking the sacred vitex extract.

C. Probiotics and prebiotics:

Probiotics are living microorganisms that benefit health in sufficient quantities. Prebiotics are undigested food ingredients that contribute to the growth of beneficial bacteria in the intestines.

• 1. Role: Probiotics and prebiotics support the intestinal health, strengthen the immune system and improve the absorption of nutrients.
• Relevance for women: Probiotics and prebiotics can help prevent and treat vaginal infections, such as bacterial vaginosis and candidiasis. They can also help improve digestion and reduce bloating, especially during PMS.
• Forms: Probiotics are available in the form of capsules, tablets, powders and fermented foods (yogurt, kefir, sauerkraut). Prebiotics are contained in various foods, such as onions, garlic, bananas, apples and oats.
• Dosage: The recommended dose of probiotics varies depending on the strain and the concentration of bacteria.
• Sources: Probiotics can be obtained from various fermented food and dietary supplements. Prebiotics are contained in various foods.
• Cautions: In some people, probiotics can cause side effects, such as bloating and gases.

D. Omega-3 fatty acids:

Omega-3 fatty acids are indispensable fatty acids that are necessary for the health of the heart, brain and eyes.

• Role: Omega-3 fatty acids have anti-inflammatory properties and can help reduce the risk of developing cardiovascular diseases, arthritis and depression.
• Relevance for women: Omega-3 fatty acids can help relieve menstrual pain, improve mood and reduce the risk of complications during pregnancy.
• Forms: Omega-3 fatty acids are available in the form of capsules, liquid oils and food (fatty fish, linseed seeds, chia seeds, walnuts).
• Dosage: The recommended daily dose of omega-3 fatty acids is 250-500 mg.
• Sources: Omega-3 fatty acids can be obtained from oily fish (salmon, tuna, mackerel), linen seed, chia seeds and walnuts.
• Cautions: High doses of omega-3 fatty acids can interact with drugs that liquefy blood.

E. Other dietary supplements for women’s health:

• 1. Collagen:

  • Role: Collagen is a protein that forms the basis of connective tissue in the body.
  • Relevance for women: Collagen helps maintain the health of the skin, hair, nails, joints and bones. With age, the production of collagen in the body decreases, which can lead to wrinkles, joint pain and other problems.
  • Forms: Collagen is available in various forms, such as powder, capsules and liquid additives.
  • Dosage: The recommended dose of collagen varies depending on the shape and concentration of the product.
  • Sources: Collagen is found in animal products, such as bones, skin and cartilage.
  • Cautions: In some people, collagen can cause side effects, such as nausea and bloating.

• 2. Hyaluronic acid:

  • Role: Hyaluronic acid is a substance that is naturally present in the skin and joints.
  • Relevance for women: Hyaluronic acid helps moisturize the skin, reduce wrinkles and maintain joint health.
  • Forms: Hyaluronic acid is available in various forms, such as creams, serums, capsules and injections.
  • Dosage: The recommended dose of hyaluronic acid varies depending on the shape and concentration of the product.
  • Sources: Hyaluronic acid is found in animal products, such as skin and cartilage.
  • Cautions: In some people, hyaluronic acid can cause side effects, such as redness of the skin and edema.

• 3. Cranberry extract:

  • Role: Cranberry extract contains antioxidants and other beneficial substances.
  • Relevance for women: Cranberry extract can help prevent urinary tract infections (EPP).
  • Forms: Cranberry extract is available in the form of capsules, tablets and juice.
  • Dosage: The recommended dose of the cranberry extract varies depending on the shape and concentration of the product.
  • Sources: Cranberries and cranberries.
  • Cautions: In some people, cranberries can cause side effects, such as stomach disorder.

II. How to choose a dietary supplement for women’s health:

The choice of dietary supplements for women’s health is an individual process that depends on the needs and health status of each woman. Before you start taking any dietary supplement, it is recommended to consult a doctor.

A. Determine your needs:

• What symptoms do you want to relieve?
• What are your nutrient deficits?
• Do you have any diseases?

B. Study the composition:

• Carefully read the composition of the product and make sure that it contains the ingredients that you need.
• Pay attention to the dosage and form of ingredients.
• Avoid products containing artificial dyes, flavors and preservatives.

C. Select a reliable manufacturer:

• Choose a dietary supplement from famous and respected manufacturers.
• Check the availability of quality and safety certificates.

D. Start with a low dose:

• Start with a low dose of dietary supplements and gradually increase it, if necessary.
• Carefully follow your condition and stop taking the product if you have any side effects.

E. Consult a doctor:

• Consult a doctor before taking any dietary supplements, especially if you have diseases or you take medications.
• Tell the doctor about all the dietary supplements that you accept to avoid unwanted interactions.

III. Interaction of dietary supplements with drugs:

Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Therefore, it is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

A. Examples of interactions:

• Vitamin K can reduce the effectiveness of anticoagulants (diluting blood).
• St. John’s wort can reduce the effectiveness of antidepressants, contraceptives and other drugs.
• Grapefruit juice can increase the concentration of some drugs in the blood, which can lead to side effects.

IV. Cautions and contraindications:

Bad are not drugs and are not intended for the treatment of diseases. They can only be used as an addition to the main treatment.

A. General warnings:

• Do not exceed the recommended dose of dietary supplements.
• Do not take dietary supplement if you have an allergy to any ingredients.
• Pregnant and lactating women should consult a doctor before taking any dietary supplements.
• Children are not recommended to take a dietary supplement without consulting a doctor.

B. Contraindications:

• Some dietary supplements are contraindicated in certain diseases.
• People with liver and kidney diseases should be caused by dietary supplements.
• Before taking any dietary supplement, it is recommended to consult a doctor to make sure that they are safe for you.

V. Conclusion (inside the main text, as a connecting link, not a separate block):

Thus, the choice of dietary supplements for women’s health is a complex and responsible process that requires a conscious approach and consultation with a specialist. It is important to understand that dietary supplements are not a panacea and cannot replace full nutrition and a healthy lifestyle. They can only supplement them and help support the body during periods of increased need for nutrients. The correct choice of dietary supplements based on the individual needs and recommendations of the doctor can become a valuable tool in maintaining women’s health and well -being.