Vitamins for women: what you need to know

Vitamins for women: what you need to know

Women’s health is a complex and multifaceted system that requires special attention and care. Vitamins play a key role in maintaining this system, ensuring the normal functioning of organs, systems and processes. The needs for vitamins in women change throughout life, depend on age, reproductive status, lifestyle and state of health. The disadvantage or excess of certain vitamins can lead to serious health problems. In this article, we will examine in detail the main vitamins necessary for women, their role, sources, symptoms of deficiency and recommendations for use.

1. Vitamin D: solar vitamin for bones, immunity and mood

Vitamin D, also known as “solar vitamin”, plays a vital role in the absorption of calcium and phosphorus, which is necessary for the health of bones and teeth. In addition, it participates in the regulation of the immune system, reduces the risk of developing autoimmune diseases, improves mood and cognitive functions.

1.1 The role of vitamin D in the female body:

• Bone health: Vitamin D helps the absorption of calcium, preventing osteoporosis and osteomination (softening of bones). This is especially important for women during menopause, when estrogen levels decrease, increasing the risk of bone mass loss.
• Immune system: Vitamin D strengthens the immunity, reducing susceptibility to infections and inflammatory processes.
• Reproductive health: Vitamin D can affect fertility, improving the quality of eggs and increasing the likelihood of pregnancy.
• Mood and mental health: Vitamin D deficiency can be associated with depression, anxiety and other mental disorders.
• Prevention of chronic diseases: Studies show that vitamin D can reduce the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer.

1.2 Sources of vitamin D:

• Sunlight: The main source of vitamin D is its synthesis in the skin under the influence of ultraviolet rays of type B (UVB). However, the amount of vitamin D produced by the skin depends on many factors, including the time of year, time of day, geographical breadth, skin color and the use of sunscreens.
• Food products: Vitamin D is contained in a small amount of food, such as fatty fish (salmon, tuna, mackerel), egg yolk, mushrooms grown under ultraviolet light, and enriched products (milk, yogurt, cereals).
• Food additives: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase the blood level. It is available in the form of tablets, capsules, drops and chewing sweets.

1.3 Symptoms of vitamin D:

• Fatigue and weakness
• Pain in bones and muscles
• Frequent infections
• Depression
• Slow wound healing
• Bone weight loss

1.4 Recommendations for use:

The recommended daily dose of vitamin D for adult women is 600 IU (15 μg). However, some women may need a higher dose, especially if they have vitamin D deficiency, suffer from osteoporosis or have other risk factors. It is recommended to take a blood test for vitamin D (25-hydroxyvitamin D) and consult a doctor to determine the optimal dose.

2. Vitamin B12: Energy, Nervous system and hematopoiesis

Vitamin B12 (cobalamin) is necessary for the normal functioning of the nervous system, hematopoiesis and energy metabolism. It is involved in the synthesis of DNA and RNA, as well as in the formation of the myelin membrane of the nerve fibers.

2.1 The role of vitamin B12 in the female body:

• Energy and metabolism: Vitamin B12 helps transform food into energy, reducing fatigue and increasing performance.
• Nervous system: Vitamin B12 is necessary for the health of nerve cells and maintaining the normal function of the nervous system. Deficiency can lead to neurological problems, such as tingling in the limbs, numbness and impaired coordination.
• Steaming: Vitamin B12 is involved in the formation of red blood cells, preventing anemia.
• Cognitive functions: Vitamin B12 can improve memory, concentration and other cognitive functions.
• Heart of heart: Vitamin B12 helps to reduce the level of homocysteine in the blood, which is a risk factor for cardiovascular diseases.

2.2 Sources of vitamin B12:

• Animal products: Vitamin B12 is contained only in animal products, such as meat, fish, poultry, eggs and dairy products.
• Enriched products: Some plant products, such as cereals, soy milk and food yeast, can be enriched with vitamin B12.
• Food additives: Vitamin B12 is available in the form of tablets, capsules, drops, hyoid tablets and injections.

2.3 Symptoms of vitamin B12 deficiency:

• Fatigue and weakness
• Dyspnea
• Dizziness
• Pallor of the skin
• A tingling in the limbs
• Numbness
• Problems with memory and concentration
• Depression
• Glossitis (inflammation of the tongue)

2.4 Recommendations for use:

The recommended daily dose of vitamin B12 for adult women is 2.4 μg. Vegetarian and vegans are recommended to use enriched products or take additives with vitamin B12. Women over 50 years old are also recommended to take additives with vitamin B12, as with age, its absorption from food worsens.

3. Folic acid (vitamin B9): the key to a healthy pregnancy and the development of the fetus

Folic acid, also known as vitamin B9, plays an important role in cell division, DNA and RNA synthesis, as well as in the formation of the nervous tube in the fetus.

3.1 The role of folic acid in the female body:

• Pregnancy: Folic acid is extremely important for a healthy pregnancy. It helps to prevent defects in the nervous tube in the fetus, such as the cleft spine and anencephaly. It is recommended to start taking folic acid 1-3 months before the planned pregnancy and continue during the first trimester.
• Steaming: Folic acid is involved in the formation of red blood cells, preventing megaloblastic anemia.
• Cardiovascular health: Folic acid helps reduce the level of homocysteine in the blood, which is a risk factor for cardiovascular diseases.
• Cognitive functions: Folic acid can improve memory, concentration and other cognitive functions.

3.2 sources of folic acid:

• Green sheet vegetables: Spinach, broccoli, salad Romen, asparagus.
• Legumes: Lentils, beans, peas.
• Citrus fruit: Orange, grapefruit, lemons.
• Avocado
• Enriched products: Cereals, bread, flour.
• Food additives: Folic acid is available in the form of tablets and capsules.

3.3 Symptoms of folic acid deficiency:

• Fatigue and weakness
• Dyspnea
• Dizziness
• Pallor of the skin
• Glossitis (inflammation of the tongue)
• Diarrhea
• Reducing immunity

3.4 Recommendations for use:

The recommended daily dose of folic acid for adult women is 400 μg. Pregnant women are recommended to take 600 μg of folic acid per day. Women planning pregnancy are recommended to start taking 400 μg of folic acid per day 1-3 months before conception.

4. Iron: oxygen, energy and healthy blood

Iron is an important mineral necessary for the formation of hemoglobin, which tolerates oxygen from the lungs to tissues of the body. Iron also participates in energy metabolism, immune function and DNA synthesis.

4.1 The role of iron in the female body:

• Oxygen transport: Iron is a key component of hemoglobin, which transfers oxygen throughout the body.
• Energy: Iron is involved in energy metabolism, helping to convert food into energy.
• Immune function: Iron strengthens the immune system, increasing resistance to infections.
• Cognitive functions: Iron improves memory, concentration and other cognitive functions.
• Pregnancy: Iron is necessary for the growth and development of the fetus.

4.2 sources of iron:

• Hem iron: Contained in animal products, such as red meat, poultry and fish. Hem iron is well absorbed by the body.
• Neghemian iron: Contained in plant products, such as spinach, lentils, beans, peas, dried fruits and nuts. Nalm iron is absorbed worse than hemic iron.
• Enriched products: Cereals, bread, flour.
• Food additives: Iron is available in the form of tablets, capsules and liquid shapes.

4.3 Symptoms of iron deficiency (iron deficiency anemia):

• Fatigue and weakness
• Dyspnea
• Dizziness
• Pallor of the skin
• Fragility of nails and hair
• Headaches
• Irritability
• Craving for inedible things (for example, to ice, clay)

4.4 Recommendations for use:

The recommended daily dose of iron for adult women is 18 mg. Pregnant women are recommended to take 27 mg of iron per day. Women suffering from iron deficiency anemia may require a higher dose that should be determined with the doctor. The absorption of a non -meter iron can be improved by consuming it with products containing vitamin C.

5. Calcium: strong bones, teeth and much more

Calcium is an important mineral necessary for the health of bones and teeth. It also plays a role in muscle contraction, transmitting nerve impulses, blood coagulation and regulation of blood pressure.

5.1 The role of calcium in the female body:

• Bone health: Calcium is the main building material of bones and teeth. Sufficient calcium consumption helps prevent osteoporosis and fractures.
• Muscle function: Calcium is necessary for muscle contraction, including the heart muscle.
• Nervous function: Calcium is involved in the transmission of nerve impulses.
• Blood coagulation: Calcium plays a role in the process of blood coagulation.
• Regulation of blood pressure: Calcium can help reduce blood pressure.

5.2 Calcium sources:

• Dairy products: Moloko, yogurt, cheese.
• Green sheet vegetables: Broccoli, spinach, cabbage.
• Fish with bones: Sardins, salmon.
• Enriched products: Soy milk, orange juice, cereals.
• Food additives: Calcium is available in the form of tablets, capsules and chewing sweets.

5.3 Symptoms of calcium deficiency:

• Muscle cramps
• Numbness and tingling in the limbs
• Fragility of nails
• Osteoporosis
• Fractures of bones

5.4 Recommendations for use:

The recommended daily dose of calcium for adult women aged 19 to 50 is 1000 mg. Women over 50 is recommended to take 1,200 mg of calcium per day. Vitamin D helps to absorb calcium, so it is important to get a sufficient amount of vitamin D.

6. Vitamin C: antioxidant protection and support for immunity

Vitamin C (ascorbic acid) is a powerful antioxidant that protects the cells from damage by free radicals. It also plays a role in the synthesis of collagen, strengthens the immune system and improves the absorption of iron.

6.1 The role of vitamin C in the female body:

• Antioxidant Protection: Vitamin C neutralizes free radicals, protecting the cells from damage.
• Immune function: Vitamin C strengthens the immune system, increasing resistance to infections.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which supports the health of the skin, bones, cartilage and blood vessels.
• Iron assimilation: Vitamin C improves the absorption of non -meter iron.
• Wound healing: Vitamin C promotes wound healing.

6.2 Sources of vitamin C:

• Citrus fruit: Oranges, grapefruits, lemons, lime.
• Berries: Strawberries, blueberries, raspberries, cranberries.
• Vegetables: Broccoli, pepper, spinach, tomatoes.
• Kiwi
• Food additives: Vitamin C is available in the form of tablets, capsules, chewing sweets and powders.

6.3 Symptoms of vitamin C deficiency:

• Fatigue
• Weakness
• Bleeding gums
• Slow wound healing
• Bruises
• Dry skin
• Joint pain

6.4 Recommendations for use:

The recommended daily dose of vitamin C for adult women is 75 mg. Smoking women are recommended to take 110 mg of vitamin C per day, as smoking depletes vitamin C reserves in the body.

7. Vitamin E: cell protection and hormonal support support

Vitamin E is a fat -soluble antioxidant that protects the cells from damage by free radicals. He can also play a role in maintaining hormonal balance and skin health.

7.1 The role of vitamin E in the female body:

• Antioxidant Protection: Vitamin E neutralizes free radicals, protecting the cells from damage.
• Skin health: Vitamin E helps maintain skin health, protecting it from damage by ultraviolet rays and reducing signs of aging.
• Hormonal balance: Vitamin E can help regulate the hormonal balance and reduce the symptoms of premenstrual syndrome (PMS).
• Cardiovascular health: Vitamin E can help reduce the risk of cardiovascular diseases.

7.2 Sources of vitamin E:

• Vegetable oils: Sunflower, olive, corn, soybean.
• Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
• Green sheet vegetables: Spinach, broccoli.
• Avocado
• Food additives: Vitamin E is available in the form of capsules and oils.

7.3 Symptoms of vitamin E deficiency:

Vitamin E deficiency is rare, but can manifest itself in the form:

• Muscle weakness
• Problems with coordination
• Nerves damage
• Reduction of immunity

7.4 Recommendations for use:

The recommended daily dose of vitamin E for adult women is 15 mg (22.4 IU).

8. Vitamin A: vision, immunity and skin health

Vitamin A is a fat -soluble vitamin necessary for vision, immune function, growth and development of cells, as well as for the health of the skin and mucous membranes.

8.1 The role of vitamin A in the female body:

• Vision: Vitamin A is necessary for normal vision, especially in conditions of low illumination.
• Immune function: Vitamin A strengthens the immune system, increasing resistance to infections.
• Skin health: Vitamin A helps maintain skin health, preventing dryness, peeling and acne.
• Cell growth and development: Vitamin A is necessary for the growth and development of cells, especially during pregnancy.
• Reproductive health: Vitamin A plays a role in reproductive function.

8.2 Sources of vitamin A:

• Retinol (Vitamin A): Contained in animal products, such as liver, egg yolk, dairy products.
• Beta-carotene (provitamin A): Contained in plant products, such as carrots, pumpkin, sweet potatoes, spinach, broccoli. The body can convert beta-carotene into vitamin A.
• Food additives: Vitamin A is available in the form of capsules and oils.

8.3 Symptoms of vitamin A deficiency:

• Chicken blindness (poor vision in the dark)
• Dry eyes
• Dry skin
• Frequent infections
• Slow down growth

8.4 Recommendations for use:

The recommended daily dose of vitamin A for adult women is 700 mcg. Pregnant women should be careful with the use of vitamin A, since high doses can be toxic for the fetus.

9. Vitamin K: blood coagulation and bone health

Vitamin K plays an important role in blood coagulation and maintaining bone health.

9.1 The role of vitamin K in the female body:

• Blood coagulation: Vitamin K is necessary for the synthesis of blood coagulation factors.
• Bone health: Vitamin K helps to absorb calcium and strengthen bones.
• Cardiovascular health: Vitamin K can help prevent the calcification of arteries.

9.2 Sources of vitamin K:

• Green sheet vegetables: Spinach, broccoli, cabbage.
• Vegetable oils: Soyevo, olive, rapeseed.
• Enzymed products: Sauerkraut, Nato (fermented soybeans).
• Food additives: Vitamin K is available in the form of tablets and drops.

9.3 Symptoms of vitamin k:

Vitamin K deficiency is rare, but can manifest itself in the form:

• Mild bleeding
• Sinyakov
• Bleeding from the nose
• Blood in the urine or feces

9.4 Recommendations for use:

The recommended daily dose of vitamin K for adult women is 90 mcg.

10. Other important vitamins and minerals for women

In addition to the above vitamins, women also need a sufficient number of other vitamins and minerals, such as:

• Magnesium: It is necessary for the normal function of muscles and nerves, regulating blood sugar and blood pressure.
• Zinc: Supports the immune system, wound healing and reproductive health.
• Iodine: It is necessary for the normal function of the thyroid gland.
• Selenium: An antioxidant that protects the cells from damage.
• Chromium: Helps regulate blood sugar.

It is important to remember that before taking any vitamin additives, it is necessary to consult a doctor. Self -medication can be dangerous to health.

This information is intended only for educational purposes and should not be considered as a replacement for consultation with a qualified medical worker. Always consult your doctor before making any decisions regarding your health or treatment.