How to choose dietary supplements for female health for menopause?

How to choose dietary supplements for female health for menopause?

Menopause is a natural physiological process that marks the end of the reproductive period of a woman. This transition, as a rule, occurs at the age of 45 to 55 years and is characterized by the cessation of menstruation, due to a decrease in the production of estrogen and progesterone ovarian. A decrease in the level of these hormones entails a wide range of physical and emotional changes, which can significantly affect the quality of life of a woman.

Symptoms of menopause vary from lungs to severe and can include tides, night sweating, sleep disturbances, dryness of the vagina, mood changes, irritability, anxiety, decreased libido, memory problems and concentration, weight increase, bones (osteoporosis) and changes in the skin and hair. Not all women experience all these symptoms, and their intensity can vary significantly.

While hormone therapy (GT) is an effective method of treating many symptoms of menopause, it is not suitable for all women due to potential risks and contraindications. Many women are looking for alternative approaches, including changes in lifestyle, such as healthy nutrition, regular physical exercises and stress management. In addition, biologically active additives (dietary supplements) are becoming increasingly popular, which are allegedly helped to alleviate the symptoms of menopause and support general female health.

However, the choice of dietary supplements for the menopause period is not an easy task. The market is full of products that promise wonderful results, and it can be difficult to figure out which additives are really effective and safe. In this article, we will consider in detail the factors that should be taken into account when choosing dietary supplements for women’s health during menopause to help women make a conscious and informed choice.

I. Understanding symptoms of menopause and their effect on health

Before proceeding with the choice of dietary supplements, it is necessary to clearly understand what symptoms of menopause are most concerned about. Each symptom has its own specific development mechanisms and requires an individual approach to treatment.

• Tucks: These are sudden sensations of heat, often accompanied by redness of the skin and sweating. Tucks arise due to changes in thermoregulation of the body caused by a decrease in estrogen levels.

• Night sweating: These are the tides that occur during sleep and can lead to insomnia and fatigue.

• Sleep disorders: A decrease in estrogen levels can affect sleep, causing insomnia, frequent awakening and a superficial sleep. Tucks and night sweating can also violate sleep.

• Dry vagina: A decrease in the level of estrogen leads to thinning and reducing the elasticity of the mucous membrane of the vagina, which causes dryness, itching, discomfort during intercourse and increased susceptibility to infections.

• Mood changes: Hormonal vibrations can cause irritability, anxiety, depression and mood swings. Previous mental health problems may also aggravate.

• Libido decrease: A decrease in the level of estrogen and other hormones can lead to a decrease in sexual desire and sexual activity.

• Problems with memory and concentration: Some women experience difficulties with memorizing information, concentration of attention and making decisions. These cognitive changes can be temporary or constant.

• Weight gain: A decrease in estrogen levels can slow down metabolism and contribute to the accumulation of fat, especially in the abdomen.

• Osteoporosis: A decrease in estrogen levels accelerates the loss of bone mass, increasing the risk of osteoporosis and fractures.

• Changes in the condition of the skin and hair: A decrease in estrogen levels can lead to dry skin, thinning of the hair and wrinkles.

Having determined what symptoms of menopause the most concerned, you can focus on choosing dietary supplements that are specially designed to facilitate these symptoms.

II. Classification of dietary supplements for female health for menopause

There is a wide range of dietary supplements, which are allegedly helped to alleviate the symptoms of menopause. They can be classified according to various criteria, for example, by active ingredients, the mechanism of action and target symptoms. Here are some of the most common categories:

1. Phytoestrogens: These are plant compounds that are structurally similar to estrogens and can contact estrogen receptors in the body. They have a weaker estrogenic effect than hormonal therapy, but can help alleviate some symptoms of menopause, such as the ebb and dry vagina.

   • Soy isoflavons: Isoflavones, such as genistine, daidzein and glycitein, are the most studied phytoestrogens. They are found in soybeans and products from soy. Many studies have shown that soybean isoflavons can help reduce the frequency and intensity of the tides, as well as improve bone health.

   • Red Clover: Red clover contains isoflavons similar to soy, and is also used to facilitate the tides. However, evidence of its effectiveness is less convincing than for soy isoflavon.

   • Black Kokhosh (Klopogon Business): Although the mechanism of its action has not been fully studied, it is believed that the black holster affects neurotransmitters in the brain, which can help reduce the ebbs, night sweating and sleep disturbance. It should be noted that there are conflicting data on the effectiveness of the black hot, and it is not recommended for long-term use due to potential risks for the liver.

2. Vitamins and minerals: Some vitamins and minerals play an important role in maintaining the health of bones, nervous system and general well -being during menopause.

   • Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. Vitamin D deficiency is common, especially in women in postmenopause, and can increase the risk of osteoporosis. It is recommended to take vitamin D in combination with calcium.

   • Calcium: Calcium is the main building block of bones. During the period of menopause, the need for calcium increases to compensate for the loss of bone mass. The recommended daily dose of calcium for women in postmenopause is 1200 mg.

   • Vitamin B-complex: B vitamins, such as vitamin B6, B12 and folic acid, are important to the health of the nervous system and can help reduce mood changes, fatigue and irritability.

   • Magnesium: Magnesium plays an important role in many body functions, including the regulation of blood pressure, bone health and nervous system. It can help reduce the ebbs, sleep disturbances and muscle cramps.

3. Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, contained in fish oil and linseed oil, have anti-inflammatory properties and can help improve the health of the heart, brain and skin. They can also help reduce the dry vagina and improve mood.

4. Adaptogens: Adaptogens are plant substances that help the body adapt to stress and support general balance.

   • Ashwaganda: Ashvaganda is an Ayurvedic plant, which, stated, helps to reduce stress, anxiety, improve sleep and increase energy.

   • Rodiola pink: Rhodiola pink is a plant that is claimed to help improve cognitive functions, reduce fatigue and improve mood.

   • Ginseng: Ginseng is a plant that is claimed to help improve energy, concentration and immunity.

5. Other dietary supplements: There are many other dietary supplements, which are allegedly helped to alleviate the symptoms of menopause, but evidence of their effectiveness is often limited.

   • DHEA (Dehidroepandrostrostone): DGEA is a hormone that is produced by adrenal glands and can turn into estrogen and testosterone in the body. Some studies have shown that DGEA can help improve libido, bone density and muscle mass. However, it has potential side effects and should be used only under the supervision of a doctor.

   • Melatonin: Melatonin is a hormone that regulates the dream. It can help improve sleep in women during menopause, especially if insomnia is associated with tide and night sweating.

   • Hyaluronic acid: Hyaluronic acid is a substance contained in the skin and joints and helps to retain moisture. It can help improve dry skin and vagina.

   • Probiotics: Probiotics are living microorganisms that benefit the intestinal health. They can help improve digestion, strengthen immunity and reduce inflammation. Some studies have shown that probiotics can also help reduce vaginal dryness.

III. Criteria for choosing dietary supplements for female health for menopause

When choosing dietary supplements for women’s health during menopause, the following factors should be taken into account:

1. Safety: Security is the main priority when choosing any dietary supplements. It is important to choose products from reliable manufacturers who adhere to strict quality and safety standards. Some dietary supplements can interact with medicines or have side effects, so it is important to consult a doctor before taking them. Particular attention should be paid to products containing hormones or hormone -like substances, such as DGEA, since they can have serious side effects.

2. Efficiency: Not all dietary supplements are equally effective. It is important to choose products that have scientific evidence confirming their effectiveness in alleviating the symptoms of menopause. Look for clinical studies published in reviewed scientific journals that evaluated the effectiveness and safety of your dietary supplements. However, it should be remembered that research results can be contradictory, and not all studies are equally reliable.

3. Quality: The quality of dietary supplements can vary significantly depending on the manufacturer and the production process. It is important to choose products that were tested by an independent laboratory for cleanliness, efficiency and content. Look for quality signs such as the printing of NSF International, USP Verified or Consumerlab.com Approved. Avoid products that contain artificial dyes, flavors, preservatives or other unnecessary additives.

4. Ingredients: Carefully study the list of ingredients and make sure that you understand what is contained in the product. Avoid products containing ingredients that you are allergic or intolerance. Be careful with products that contain patented mixtures, since it is impossible to find out the exact amount of each ingredient.

5. Dosage: Follow the recommended dosage indicated on the product label. Do not exceed the recommended dose, as this can increase the risk of side effects. Some dietary supplements may require dosage adjustments depending on individual needs and the body’s reaction. The doctor can help determine the optimal dosage for you.

6. Output form: Bades are produced in various forms, such as tablets, capsules, powders, liquids and creams. Choose the form of release, which is most convenient for you and which is easiest for you to accept. Some forms of release can be more effective than others, depending on the method of mastering the ingredients.

7. Price: The price of dietary supplements can vary greatly. Not always the most expensive product is the best. Compare the prices of different products and select the one that corresponds to your budget. However, you should not save on quality, as this can affect the efficiency and safety of the product.

8. Reputation manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation. Read the reviews of other customers and find out what they think about the product and manufacturer. Avoid products from manufacturers who have poor reviews or are misleading advertising.

9. Individual needs and preferences: Consider your individual needs and preferences when choosing dietary supplements. Not all dietary supplements are suitable for everyone. Some women can react better to some dietary supplements than others. If you are not sure which dietary supplements are suitable for you, consult a doctor or other qualified specialist in the field of healthcare.

10. Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, be sure to consult your doctor. The doctor can evaluate your health status, identify potential risks and interactions with medicines and help you choose the most suitable and safe dietary supplements for your individual needs.

IV. Examples of specific dietary supplements and their use for various symptoms of menopause

This section provides examples of specific dietary supplements and their use for various symptoms of menopause. However, it should be remembered that this information is not a replacement for a consultation with a doctor, and before taking any dietary supplements, it is necessary to consult a specialist.

• Tucks and night sweating:

  • Soy isoflavons: The recommended dose is 40-80 mg per day. Start with a low dose and gradually increase it until you feel the relief of the symptoms. The results can appear in a few weeks.

  • Red Clover: The recommended dose is 40-80 mg per day. Efficiency may vary.

  • Black Kokhosh: The recommended dose is 40-80 mg per day. It is not recommended for long-term use (more than 6 months) due to potential risks for the liver.

• Sleep disorders:

  • Melatonin: The recommended dose is 1-5 mg before bedtime. Start with a low dose and gradually increase it until you feel the improvement of sleep. Melatonin can cause drowsiness, so do not take it before driving a car or performing other tasks requiring increased attention.

  • Magnesium: The recommended dose is 200-400 mg before bedtime. Magnesium can help relax muscles and improve sleep.

  • Ashwaganda: The recommended dose is 300-500 mg per day. Ashvagand can help reduce stress and anxiety, which can improve sleep.

• Dry vagina:

  • Hyaluronic acid: Available in the form of creams and vaginal candles. Use in accordance with the instructions on the package.

  • Omega-3 fatty acids: The recommended dose is 1-2 grams per day. Omega-3 fatty acids can help improve the health of the skin and mucous membranes, which can reduce the dry vagina.

  • Probiotics: Take probiotics containing Lactobacillus spp., In accordance with the instructions on the package. Probiotics can help restore the balance of vaginal microflora and reduce dryness.

• Mood changes:

  • Vitamin B-complex: Take in accordance with the instructions on the package. B vitamins are important for the health of the nervous system and can help reduce mood changes.

  • Ashwaganda: The recommended dose is 300-500 mg per day. Ashvagand can help reduce stress, anxiety and depression.

  • Rodiola pink: The recommended dose is 200-400 mg per day. Rhodiola pink can help improve mood and reduce fatigue.

• Osteoporosis:

  • Vitamin D: The recommended dose is 800-2000 IU per day. Vitamin D is necessary for the absorption of calcium and maintaining bone health.

  • Calcium: The recommended dose is 1200 mg per day. Take calcium with vitamin D to improve absorption.

  • Magnesium: The recommended dose is 200-400 mg per day. Magnesium plays an important role in bone health.

V. Cautions and possible side effects of dietary supplements

Despite the fact that dietary supplements are often perceived as safe, they can have side effects and interact with medicines. It is important to know about potential risks before starting to take any additives.

• Interaction with drugs: Some dietary supplements can interact with drugs and without a prescription, which can lead to a decrease in the effectiveness of drugs or increase the risk of side effects. For example, a St. John’s wort, which is used to treat depression, can interact with antidepressants, contraceptive tablets and anticoagulants. Vitamin K can reduce the effectiveness of anticoagulants such as warfarin. Always inform your doctor about all dietary supplements and medicines that you take.

• Allergic reactions: Some people may have an allergic reaction to certain ingredients in dietary supplements. Allergic reactions can vary from mild symptoms, such as skin rash and itching, to severe reactions, such as anaphylaxia. Carefully read the list of ingredients and avoid products containing ingredients that you are allergic to.

• Side effects: Some dietary supplements can cause side effects, even if they are accepted in recommended doses. For example, black holler can cause stomach disorder, headache and dizziness. Soy isoflavones can cause bloating, constipation and diarrhea. Vitamin D in high doses can cause nausea, vomiting and weakness.

• Health risks: Some dietary supplements can be unsafe for people with certain diseases. For example, black holler can be unsafe for people with liver diseases. DGEA can be unsafe for people with hormone -sensitive diseases, such as breast cancer and prostate cancer. Consult a doctor to make sure that dietary supplements are safe for you, given your health status.

• Poor products: The dietary supplement market is not regulated enough, and some products may contain the ingredients not indicated on the label, or contain the ingredients in irregular quantities. This can lead to inefficiency or even health hazard. Always choose products from reliable manufacturers who adhere to strict quality standards and undergo independent tests.

• Excessive use: The use of too many certain dietary supplements can be harmful to health. For example, the use of too large vitamin D can lead to hypercalcemia (excess calcium in the blood), which can damage the kidneys and heart. The use of too much iron can lead to iron poisoning, which can damage the liver and other organs.

VI. The role of a change in lifestyle in alleviating symptoms of menopause

While dietary supplements can be a useful addition to the treatment of symptoms of menopause, changes in lifestyle play an important role in maintaining female health and relieve symptoms. A healthy lifestyle can help reduce the frequency and intensity of the tides, improve sleep, reduce mood changes, strengthen the bones and improve overall well -being.

• Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grains and low -fat proteins, can help maintain healthy weight, improve bone health and reduce the risk of chronic diseases. Limit the consumption of processed products, sugar, caffeine and alcohol, as they can aggravate the symptoms of menopause. Include products rich in calcium and vitamin D in your diet to maintain bone health.

• Regular physical exercises: Regular physical exercises can help reduce tides, improve sleep, reduce mood changes, strengthen the bones and improve overall well -being. Try to engage in moderate physical exercises for at least 150 minutes a week, such as walking, tryeling, swimming or cycling. It is also important to perform strength training at least twice a week to strengthen bones and muscles.

• Stress management: Stress can aggravate the symptoms of menopause, such as flare, sleep disturbance and mood changes. Find healthy ways to cope with stress, such as yoga, meditation, tai-chi or just time spent in nature. Talk to a friend, family member or therapist if you experience severe stress.

• Sufficient sleep: A sufficient dream is important for general health and well -being. Try to sleep at least 7-8 hours at night. Create a regular sleep mode, go to bed and wake up at the same time every day, even on weekends. Create a relaxing atmosphere before bedtime, for example, take a warm bath, read a book or listen to soothing music.

• Refusal of smoking: Smoking can aggravate the symptoms of menopause and increase the risk of chronic diseases. Quite smoking to improve your health and well -being.

• Restriction of alcohol and caffeine: Alcohol and caffeine can aggravate the ebb, sleep disturbances and mood changes. Limit the use of these substances or avoid them at all.

VII. Where to buy dietary supplements and how to check their authenticity

When buying dietary supplements, it is important to choose reliable sources in order to avoid fakes and poor -quality products. Here are some tips for choosing places for buying dietary supplements and checking their authenticity:

• Buy in reliable stores: Buy dietary supplements in pharmacies, healthy food stores or reliable online seller. Avoid buying dietary supplements in markets, in dubious stores or from unknown online seller.

• Check the packaging: Carefully inspect the packaging of the product before buying. Make sure that the packaging is not damaged, not opened and has a clear and selective marking. Check the expiration date and make sure that it has not yet expired.

• Read the label: Carefully read the product label and make sure that you understand what is contained in the product. Check the list of ingredients, dosage, recommendations for use and warning. Avoid products containing artificial dyes, flavors, preservatives or other unnecessary additives.

• Look for quality signs: Look for quality signs on the packaging of the product, such as the printing of NSF International, USP Verified or Consumerlab.com Approved. These signs indicate that the product was tested by an independent laboratory for cleanliness, efficiency and content.

• Check the reviews: Read the reviews of other customers about the product and manufacturer. This will help you get an idea of the quality of the product and the reputation of the manufacturer.

• Request certificates: If you doubt the authenticity of the product, ask the seller to provide quality certificates or laboratory test results.

• Check serial numbers: Some manufacturers provide serial numbers for their products, which can be checked on their website to make sure the authenticity of the product.

• Report about fakes: If you suspect that you have purchased a fake dietary supplement, inform the relevant authorities, such as FDA (US Products and Medications Management) or Rospotrebnadzor.

VIII. Alternative methods for treating symptoms of menopause

In addition to hormonal therapy and dietary supplements, there are alternative treatment methods that can help alleviate the symptoms of menopause. These methods are often aimed at improving overall well -being and reducing stress, which can positively affect the symptoms of menopause.

• Acupuncture: Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Some studies have shown that acupuncture can help reduce the ebb and impaired sleep.

• Massage: Massage can help relax muscles, reduce stress and improve sleep. Some studies have shown that massage can also help reduce tides.

• Yoga: Yoga is a complex of physical exercises, breathing techniques and meditation. Yoga can help reduce stress, improve sleep and reduce mood changes.

• Meditation: Meditation is the practice of concentrating the mind on one object, thought or sensation. Meditation can help reduce stress, improve sleep and reduce mood changes.

• Aromatherapy: Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as lavender, chamomile and sage, can help reduce stress, improve sleep and reduce the ebb.

• Hypnosis: Hypnosis is a state of increased concentration and susceptibility, which can be used to change thoughts, feelings and behavior. Some studies have shown that hypnosis can help reduce tides.

It is important to remember that the effectiveness of alternative treatment methods can vary, and not all methods are suitable for everyone. Consult with your doctor to discuss what alternative methods of treatment can be suitable for you.

IX. The importance of long -term monitoring and evaluating the effectiveness of dietary supplements

After the start of receiving dietary supplements, it is important to carefully monitor your condition and evaluate their effectiveness. Keep a diary of symptoms to track changes in the frequency, intensity and duration of your symptoms. Pay attention to any side effects or unwanted reactions that may occur.

• Evaluation of effectiveness: Evaluate whether dietary supplements help alleviate your symptoms. Give yourself enough time to evaluate the effectiveness of dietary supplements, usually it takes several weeks or months. If you do not see any improvements, discuss this with your doctor.

• Dosage adjustment: Depending on your reaction to dietary supplements, it may be necessary to adjust the dosage. Discuss this with your doctor to determine the optimal dosage for you.

• Continuation of the reception: If you experience any side effects or if dietary supplements are ineffective, discuss with your doctor the possibility of stopping taking them.

• Regular examinations: Regularly visit your doctor for examinations and discuss your health status. The doctor can help you track your symptoms, evaluate the effectiveness of dietary supplements and identify any potential problems.

X. Conclusion: an individual approach to choosing dietary supplements for female health under menopause

The choice of dietary supplements for women’s health for menopause is an individual process that requires a thorough consideration of various factors, such as symptoms of menopause, safety, efficiency, quality, ingredients, dosage, production form, price, reputation of the manufacturer and individual needs and preferences. It is important to consult a doctor before taking any dietary supplements to make sure that they are safe and suitable for you. A change in lifestyle, such as healthy nutrition, regular physical exercises and stress management, also plays an important role in facilitating symptoms of menopause and maintaining female health.