Natural dietary supplements for women’s health: review

Natural dietary supplements for women’s health: review

I. The fundamental principles of female health and the role of nutrients

Women’s health is a complex and multifaceted area that requires an integrated approach taking into account physiological, hormonal and psychoemotional aspects. Maintaining optimal health throughout life, from adolescence to menopause and further, depends on many factors, including genetic predisposition, lifestyle and, of course, a balanced diet.

Food plays a key role in regulating the hormonal balance, maintaining the health of the reproductive system, strengthening immunity and providing the body with energy to perform everyday tasks. A deficiency of certain nutrients can lead to various problems, including fatigue, menstrual violation, deterioration in the condition of the skin, hair and nails, as well as increased susceptibility to infections.

In the modern world, when the rhythm of life is accelerated, and the quality of food is often left much to be desired, maintaining the optimal level of necessary nutrients is becoming an increasingly difficult task. It is here that biologically active additives (dietary supplements) come to the rescue, which can become a valuable tool to compensate for the deficiency of vitamins, minerals and other important substances.

However, it is important to understand that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. They should be considered as an addition to a balanced diet, physical activity and sufficient duration of sleep. In addition, before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and avoid undesirable interactions with other drugs.

II. Classification of natural dietary supplements for women’s health

Bad for women’s health can be classified according to various criteria, including the composition, mechanism of action and purpose. The most common categories are:

• Vitamin-mineral complexes: They contain a combination of vitamins (A, C, D, E, B-bands, etc.) and minerals (calcium, magnesium, iron, zinc, selenium, etc.) necessary to maintain general health and normal functioning of the body.

• Plant extracts and phytoestrogens: They include extracts of medicinal plants, such as red clover, soy, cystic clopon, sacred vitex (Abraham tree), which contain phytoestrogens – compounds that simulate the effects of female sex hormones of estrogen.

• Omega-3 fatty acids: Importable fatty acids that are important for the health of the cardiovascular system, brain, skin and hormonal balance.

• Probiotics and prebiotics: They support the health of the intestine, which, in turn, affects the immunity, digestion and assimilation of nutrients.

• Antioxidants: Protect cells from damage by free radicals, slow down the aging process and reduce the risk of chronic diseases.

• Specialized complexes for reproductive health: Designed to support fertility, normalize the menstrual cycle and relieve symptoms of PMS and menopause.

III. A detailed overview of the main natural dietary supplements and their actions

A. Vitamins and minerals

1. Vitamin D: He plays an important role in the absorption of calcium, maintaining bone health, immune system and mood. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. The recommended dose for women is 600-800 IU per day, but can vary depending on the age, state of health and level of vitamin D in the blood.

2. Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart. Women are especially at risk of calcium deficiency, especially during menopause, when the level of estrogen decreases, which leads to a decrease in bone mass. The recommended daily dose is 1000-1200 mg.

3. Iron: An important component of hemoglobin, which transfers oxygen to the cells of the body. Women need more iron than men, due to monthly menstrual bleeding. Iron deficiency can lead to anemia, fatigue, weakness and reduction of immunity. The recommended daily dose is 18 mg for women aged 19-50 years and 8 mg for women over 50.

4. Magnesium: Participates in more than 300 biochemical reactions in the body, including the regulation of blood sugar, blood pressure and nervous system. Magnesium is also important for the health of bones and muscles. Magnesium deficiency can lead to muscle cramps, fatigue, insomnia and irritability. The recommended daily dose is 310-320 mg for women.

5. B vitamins B: It is necessary for energy exchange, health of the nervous system and the formation of red blood cells. Vitamin B12 is especially important for vegetarians and vegans, as it is mainly found in animal products. Folic acid (vitamin B9) is necessary for a healthy pregnancy and preventing defects in the nervous tube in the fetus.

6. Vitamin C: A powerful antioxidant that strengthens the immune system that protects cells from damage and promotes the formation of collagen necessary for the health of the skin, hair and joints.

7. Zinc: He plays an important role in immune function, healing of wounds, DNA and RNA synthesis, as well as reproductive health. Zinc deficiency can lead to hair loss, worsening skin condition and reducing immunity.

8. Selenium: An antioxidant that protects the cells from damage, and is also necessary for the normal functioning of the thyroid gland.

B. Plant extracts and phytoestrogens

1. Red Clover. Contains isoflavons that are phytoestrogens. It is used to alleviate the symptoms of menopause, such as tides, night sweating and dry vagina. Studies show moderate efficiency in reducing the frequency and intensity of the tides.

2. Соя (Glycine max): It also contains isoflavons similar to that are contained in red clover. The consumption of soy products or additives with isoflavons can help alleviate the symptoms of menopause and reduce the risk of osteoporosis.

3. Clopogon is a booty (Cimicifuga racemosa): It is traditionally used to alleviate the symptoms of menopause, such as flare, night sweating, irritability and sleep disturbance. The mechanism of action of the clopogon of the cystic -shaped is not fully studied, but it is assumed that it affects neurotransmitters in the brain that regulates body temperature and mood.

4. Sacred Vitex (Vitex Agnus-Castus): Also known as an Abraham tree, is used to treat the premenstrual syndrome (PMS), irregular menstruation and infertility. The sacred vitex acts on the pituitary gland, regulating the production of hormones, such as prolactin.

5. Dong Cui (Angelica Sinensis): It is traditionally used in Chinese medicine to treat female diseases, such as irregular menstruation, PMS and menopause. Dong Kui is considered a blood tonic and can help improve blood circulation.

6. Wild Yams (Dioscorea Villosa): Contains diosgenin, which is the predecessor of progesterone. The wild iams is often used to alleviate the symptoms of PMS and menopause, but its effectiveness has not been fully proved in clinical studies.

7. Shatavari (asparagus racemosus): It is traditionally used in Ayurvedic medicine to maintain female reproductive health, improve fertility and relieve symptoms of menopause.

C. Omega-3 fatty acids

Omega-3 fatty acids, such as eicopascentenic acid (EPC) and daily oxaenic acid (DHG), are indispensable fatty acids that are not produced by the body and should come from food or additives. Omega-3 fatty acids are important for the health of the heart, brain, eye, skin and hormonal balance. They also have anti -inflammatory properties.

1. Benefits for women’s health:

   • Reducing the risk of cardiovascular diseases: Omega-3 fatty acids help reduce triglycerides, blood pressure and risk of blood clots.

   • Improving mood and cognitive functions: Omega-3 fatty acids are important to brain health and can help improve mood, memory and concentration.

   • Relief of PMS symptoms: Omega-3 fatty acids can help reduce inflammation and pain associated with PMS.

   • Support for a healthy pregnancy: Omega-3 fatty acids are important for the development of the brain and vision of the fetus.

   • Improving the condition of the skin: Omega-3 fatty acids help maintain skin moisture and reduce inflammation.

2. Sources of omega-3 fatty acids:

   • Fat fish: Losos, Tunas, Sardines, Soldiers, Skubmia.

   • Vegetable oils: Flaxseed oil, chia oil, walnut oil.

   • Seeds: Len, chia, walnut.

   • Supplements: Fish oil, krill oil, vegetarian sources Omega-3 (from algae).

3. Recommended dose: The recommended daily dose of omega-3 fatty acids varies depending on age, health and diet. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day.

D. Probiotics and prebiotics

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are undigested food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines.

1. Benefits for women’s health:

   • Improving digestion: Probiotics help maintain a healthy balance of intestinal microflora, which improves digestion, reduces bloating and constipation.

   • Strengthening immunity: Most of the immune system is in the intestines. Probiotics help strengthen immunity, stimulating the production of antibodies and increasing the activity of immune cells.

   • Prevention of vaginal infections: Some probiotics, such as Lactobacillus Crispatus and Lactobacillus Rhamnosus, can help prevent vaginal infections, such as bacterial vaginosis and candidiasis (thrush).

   • Improving mood: Studies show that intestinal microflora can affect mood and cognitive functions. Probiotics can help improve mood and reduce anxiety.

   • Healthy weight support: Probiotics can affect metabolism and appetite, which can help maintain healthy weight.

2. Sources of probiotics:

   • Enzymed products: Yogurt, kefir, quashcasts, kimchi, kitten.

   • Supplements: Capsules, tablets, powders.

3. Sources of prebiotics:

   • Food fibers: Fruits, vegetables, whole cereals, legumes.

   • Specialized additives: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).

4. Recommendations for use: When choosing probiotic additives, it is important to pay attention to bacterial strains and their number. It is recommended to start with small doses and gradually increase them in order to avoid discomfort in the abdomen. Prebiotics should be consumed in sufficient quantities to maintain the growth and activity of probiotics.

E. Antioxidants

Antioxidants are substances that protect the cells from damage by free radicals. Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Cell damage with free radicals can lead to various problems, including aging, inflammation and development of chronic diseases.

1. The main antioxidants and their sources:

   • Vitamin C: Citrus fruits, berries, pepper, broccoli.

   • Vitamin E: Vegetable oils, nuts, seeds, green leafy vegetables.

   • Selenium: Brazilian nuts, seafood, meat, eggs.

   • Beta-carotene: Carrots, pumpkin, sweet potatoes, spinach.

   • Liquopin: Tomatoes, watermelon, grapefruit.

   • Polyphenols: Green tea, grapes, berries, chocolate.

2. The benefits of antioxidants for women’s health:

   • Style protection: Antioxidants help to slow down the aging process, protecting the cells from damage.

   • Reduction of risk of developing chronic diseases: Antioxidants can help reduce the risk of developing cardiovascular diseases, cancer and other chronic diseases.

   • Improving the condition of the skin: Antioxidants help protect the skin from damage to ultraviolet radiation and other harmful environmental factors, which can improve its appearance and slow down the appearance of wrinkles.

   • Strengthening immunity: Antioxidants help strengthen the immune system, protecting the cells from damage and increasing their ability to fight infections.

   • Support for reproductive health: Antioxidants can help improve fertility and reduce the risk of pregnancy complications.

3. Recommendations for use: To obtain maximum benefits from antioxidants, it is recommended to consume a variety of foods rich in fruits, vegetables, berries and other plant products. You can also take supplements with antioxidants, but before the reception, you should consult a doctor.

F. Specialized complexes for reproductive health

1. To support fertility:

   • Folic acid: It is necessary for the healthy development of the fetus and the prevention of defects in the nervous tube.

   • Coenzim Q10 (COQ10): An antioxidant that can help improve the quality of eggs and sperm.

   • L-Carnitin: Amino acid that can help improve sperm mobility.

   • Inositol: A vitamin -like substance that can help improve ovulation and reduce the risk of gestational diabetes.

2. To normalize the menstrual cycle:

   • Sacred Vitex (Vitex Agnus-Castus): It regulates the production of hormones, such as prolactin, and can help normalize the menstrual cycle.

   • Magnesium: Participates in the regulation of hormonal balance and can help reduce the symptoms of PMS.

   • B vitamins B: It is necessary for energy exchange and health of the nervous system, and can help reduce the symptoms of PMS.

3. To relieve symptoms of PMS and menopause:

   • Red Clover. Contains isoflavones that can help alleviate the symptoms of menopause, such as ebbs.

   • Соя (Glycine max): It also contains isoflavones that can help alleviate the symptoms of menopause.

   • Clopogon is a booty (Cimicifuga racemosa): It can help alleviate the symptoms of menopause, such as tides, night sweating and irritability.

   • Omega-3 fatty acids: They can help reduce inflammation and pain associated with PMS.

IV. Criteria for choosing natural dietary supplements: what to pay attention to

When choosing natural dietary supplements for women’s health, it is necessary to take into account several important factors:

1. Composition: Carefully study the composition of the product and make sure that it contains the necessary nutrients in sufficient dosage. Pay attention to the presence of potential allergens or undesirable ingredients.

2. Quality: Choose dietary supplements from reliable manufacturers who adhere to high quality standards and conduct laboratory research on their products. Look for quality certificates such as GMP (good manufactoring practice) or NSF International.

3. Output form: Bades are available in various forms of release, such as capsules, tablets, powders, liquids and chewing sweets. Choose the form that is most convenient for you.

4. Bioavailability: Make sure that nutrients in the dietary supplement are in a form that is easily absorbed by the body. For example, methylplate is a more bio -access form of folic acid than folic acid.

5. Interaction with drugs: If you take any medicines, consult a doctor to exclude possible interactions between dietary supplements and drugs.

6. Individual needs: The choice of dietary supplements should be based on your individual needs and health status. Do not take dietary supplements for other purposes without consulting a doctor.

7. Reviews: Read the reviews of other consumers about the product to learn about their experience.

8. Price: Compare the prices of various products from different manufacturers to choose the most profitable offer. However, do not save on quality.

V. Possible side effects and contraindications

Natural dietary supplements, like any other drugs, can cause side effects and have contraindications. It is important to know about possible risks and take dietary supplements with caution.

1. The most common side effects:

   • Digestive disorders: Nausea, vomiting, diarrhea, constipation, bloating.

   • Allergic reactions: Raw, itching, urticaria, Quincke’s edema.

   • Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.

2. Contraindications:

   • Pregnancy and breastfeeding: Some dietary supplements are contraindicated in pregnant and nursing women.

   • Chronic diseases: People with chronic diseases such as kidney, liver or heart diseases should consult a doctor before taking dietary supplements.

   • Individual intolerance: Do not take dietary supplements if you have an allergy or intolerance to any of the ingredients.

3. Recommendations for the prevention of side effects:

   • Start with small doses: At the first reception of Bad, start with small doses and gradually increase them to evaluate tolerance.

   • Take dietary supplements with food: This can help reduce the risk of digestive disorders.

   • Do not exceed the recommended dose: Reception of dietary supplements in large doses can increase the risk of side effects.

   • Consult a doctor: Before taking any dietary supplements, consult a doctor, especially if you have any diseases or you take medicines.

VI. The role of the doctor in the choice and use of dietary supplements

Consultation with a doctor before taking any dietary supplement is mandatory. The doctor can evaluate your health status, identify possible contraindications and develop an individual dietary supplement plan, taking into account your needs and goals.

1. What to discuss with a doctor:

   • Health status: Tell the doctor about your diseases, allergies and medications taken.

   • Goals: Explain to the doctor what results you want to achieve with the help of dietary supplements.

   • Choice of Bad: Discuss with the doctor specific dietary supplements that you plan to accept, and their composition.

   • Dosage: Find out the doctor’s recommended dosage and the duration of the reception.

   • Side effects: Find out the doctor about the possible side effects of dietary supplements and what to do if they arise.

2. Advantages of consulting a doctor:

   • Individual approach: The doctor can develop an individual downtown plan, taking into account your needs and health status.

   • Prevention of side effects: The doctor can help prevent side effects of dietary supplements by evaluating your risks and choosing suitable products and dosage.

   • Avoiding drug interactions: The doctor can help avoid interactions between dietary supplements and drugs.

   • Evaluation of effectiveness: The doctor can help evaluate the effectiveness of dietary supplements and, if necessary, adjust the reception plan.

VII. Natural alternatives of dietary supplements: food and lifestyle

In addition to taking dietary supplements, there are many natural ways to maintain female health with the help of nutrition and lifestyle.

1. Balanced nutrition:

   • Fruits and vegetables: Use a variety of fruits and vegetables rich in vitamins, minerals and antioxidants.

   • Whole cereals: Choose whole cereals instead of processed ones, as they contain more fiber, vitamins and minerals.

   • Protein: Use a sufficient amount of protein from low -fat sources, such as fish, bird, legumes and tofu.

   • Useful fats: Include products rich in useful fats in your diet, such as omega-3 fatty acids (oily fish, linseed oil, chia seeds) and mono-saturated fats (avocados, olive oil).

   • Limit consumption: Sugar, processed products and trans fats.

2. Physical activity:

   • Regular exercises: Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

   • A variety of exercises: Include aerobic exercises (running, swimming, dancing), strength training (lifting weights, push -ups) and flexibility exercises (yoga, stretching).

   • Advantages of physical activity: Improving mood, reducing the risk of developing chronic diseases, maintaining a healthy weight and strengthening bones.

3. Dream:

   • Sufficient duration of sleep: Strive to sleep at least 7-8 hours a day.

   • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.

   • Creating a comfortable environment: Provide the quiet, dark and cool atmosphere in the bedroom.

   • Advantages of sufficient sleep: Improving mood, increasing concentration, strengthening immunity and reducing the risk of developing chronic diseases.

4. Stress management:

   • Relaxation techniques: Practice relaxation techniques, such as meditation, yoga, breathing exercises or progressive muscle relaxation.

   • Hobbies and hobbies: Do what you like and bring pleasure.

   • Communication with friends and family: Spend time with loved ones who support you.

   • The advantages of stress management: Improving mood, reducing the risk of depression and anxiety, strengthening immunity and improving the general state of health.

VIII. Actual research and prospects for the use of natural dals

Studies in the field of natural dietary supplements for women’s health are ongoing, and new discoveries can lead to the development of more effective and safe products.

1. Research directions:

   • Study of action mechanisms: The study of the mechanisms of action of natural dietary supplements to understand how they affect the body.

   • Clinical trials: Conducting clinical trials to evaluate the effectiveness and safety of natural dietary supplements.

   • Development of new products: Creating new products based on natural ingredients with proven effectiveness.

   • Personalized approach: Development of personalized plans for receiving dietary supplements taking into account individual needs and genetic characteristics.

2. Prospects for application:

   • Prevention of diseases: The use of natural dietary supplements for the prevention of diseases, such as osteoporosis, cardiovascular disease and cancer.

   • Health support during pregnancy and lactation: The use of natural dietary supplements to maintain the health of pregnant and lactating women.

   • Relief symptoms of menopause: The use of natural dietary supplements to alleviate the symptoms of menopause, such as flare, night sweating and dry vagina.

   • Improving fertility: The use of natural dietary supplements to improve fertility and increase the chances of conception.

IX. Legal aspects and regulation of the market of basas

The market for biologically active additives (DAA) is regulated by the legislation of each country, and the requirements for the production, registration and sale of dietary supplements may vary. It is important to understand legal aspects in order to choose high -quality and safe products.

1. Basic principles of regulation:

   • Bades are not medicines: Bades are not intended for the treatment or prevention of diseases. They are designed to maintain health and compensation for nutrient deficiency.

   • Requirements for composition and quality: Bades must comply with the requirements for the composition and quality established by law.

   • Marking and advertising: Marking and advertising of dietary supplements should be truthful and not mislead consumers.

   • State control: State bodies exercise control over the production, registration and sale of dietary supplements.

2. Recommendations for consumers:

   • Choose dietary supplements from reliable manufacturers: Give preference to manufacturers who adhere to high quality standards and have a good reputation.

   • Study the composition of the product: Carefully study the composition of the product and make sure that it contains the necessary nutrients in sufficient dosage.

   • Pay attention to the marking: The product labeling should contain information about the composition, dosage, contraindications and storage conditions.

   • Check the availability of certificates: Check the availability of quality certificates such as GMP (good manufactoring practice) or NSF International.

   • Report side effects: If you have side effects after taking Bad, inform your doctor and the relevant control authorities.

X. Conclusion

Natural dietary supplements can become a valuable tool for maintaining women’s health, but it is important to remember that they are not a panacea and should be used in combination with other measures, such as balanced nutrition, physical activity, sufficient sleep and stress management. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and avoid undesirable interactions with other drugs. Choose dietary supplements from reliable manufacturers, carefully study the composition of the product and pay attention to the marking. Remember that health is your most valuable asset, and treat it with care and attention.