Bad for women: reviews and how to choose
Section 1: Understanding of dietary supplements (biologically active additives) and their roles in female health
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Definition and classification of dietary supplements:
- Dietary supplements, or biologically active additives, are not drugs. They are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. Their goal is to replenish the deficiency of nutrients, maintain the body’s functions and improve the general state of health.
- Classification of dietary supplements is carried out according to various criteria:
- By composition: Vitamins, minerals, amino acids, probiotics, prebiotics, plant extracts, polyunsaturated fatty acids (PNS), enzymes and others.
- By the form of release: Tablets, capsules, powders, solutions, chewing lozenges, teas.
- By purpose: Bades to maintain immunity, for the health of the skin, hair and nails, to improve digestion, to normalize the hormonal balance, to maintain bone and joint health, to increase energy and performance, to improve sleep, to control weight.
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Bad regulation:
- In most countries, including Russia, dietary supplements are regulated as food products, and not as drugs. This means that the requirements for their production and quality control are lower than for drugs.
- It is important to pay attention to the availability of a certificate of state registration (SGR) of a dietary supplement. The SCR confirms that the product has passed the necessary checks and meets the established safety and quality requirements. However, the SCR does not guarantee the effectiveness of the dietary supplement.
- Information about the SGR is usually indicated on the packaging of the product. You can check the authenticity of the SGR on the Rospotrebnadzor website.
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Differences of dietary supplements and drugs:
- The main difference is that dietary supplements are not intended for the treatment of diseases. They are used for prevention, maintaining health and replenishing the deficiency of nutrients.
- Medicines are undergoing clinical trials to prove its effectiveness and safety. For dietary supplements, clinical trials are not mandatory.
- The dosages of active substances in drugs are strictly regulated and controlled. In dietary dosages, dosages can vary and do not always meet the optimal needs of the body.
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Indications for the use of dietary supplements for women:
- Bades can be useful for women in different periods of life:
- Reproductive age: Maintaining fertility, preparing for pregnancy, supporting during pregnancy and breastfeeding, relief of PMS symptoms.
- Menopause: Mitigation of symptoms of menopause (tides, sweating, irritability, sleep disturbance), maintaining bone health and cardiovascular system.
- At any age: Maintaining immunity, improving the condition of the skin, hair and nails, increasing energy and performance, normalization of digestion, maintaining bone health and joints.
- Bades can be useful for women in different periods of life:
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Potential risks and contraindications:
- Despite the fact that dietary supplements are considered safe for most people, there are potential risks and contraindications:
- Allergic reactions: Individual intolerance to dietary supplements.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Be sure to inform the doctor about the intake of dietary supplements if you take any medicine.
- Overdose: Exceeding the recommended dose can lead to undesirable consequences.
- Poor products: Bades produced by unscrupulous manufacturers may contain harmful impurities or not correspond to the declared composition.
- Contraindications to the use of dietary supplements may include:
- Pregnancy and breastfeeding (for some dietary supplements).
- Individual intolerance to components.
- Chronic diseases (consultation with a doctor is required).
- Despite the fact that dietary supplements are considered safe for most people, there are potential risks and contraindications:
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The importance of consulting a doctor:
- Before taking any dietary supplement, you need to consult a doctor. The doctor will help to determine if you have a shortage of any nutrients that are suitable for you, and will eliminate possible contraindications and interactions with drugs.
- Badama self -medication can be dangerous to health.
Section 2: The main categories of dietary supplements for women and their properties
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Vitamins:
- Vitamin D:
- Functions: Participates in the regulation of the metabolism of calcium and phosphorus, necessary for the health of bones and teeth, supports immunity, affects mood and sleep.
- Deficiency: It can lead to osteoporosis, muscle weakness, depression, a decrease in immunity.
- Sources: Sunlight, oily fish, egg yolk, enriched products.
- Bad: Vitamin D3 (cholecalciferol) is the most effective form.
- Dosage: Depends on the level of vitamin D in the blood and individual needs. The recommended preventive dose for adults is 600-800 IU per day.
- Reviews: Many women note improvement of mood, increase energy and strengthening bones when taking vitamin D.
- B vitamins B:
- Functions: They participate in the metabolism, necessary for the normal operation of the nervous system, hematopoiesis, health of the skin, hair and nails.
- Deficiency: It can lead to fatigue, irritability, insomnia, anemia, skin problems.
- Sources: Grain products, meat, fish, eggs, dairy products, vegetables and fruits.
- Bad: Complexes of group B vitamins, vitamin B12 (especially important for vegetarians and vegans), vitamin B9 (folic acid) – is necessary during pregnancy.
- Dosage: Depends on individual needs.
- Reviews: Women note improvement of mood, increase energy, improve the condition of the skin and hair when taking B vitamins.
- Vitamin C:
- Functions: The antioxidant, supports immunity, is involved in the synthesis of collagen necessary for the health of the skin, bones and blood vessels.
- Deficiency: It can lead to a decrease in immunity, fatigue, bleeding of the gums, slowdown in the healing of the wounds.
- Sources: Citrus fruits, berries, vegetables (pepper, broccoli).
- Bad: Vitamin C in the form of ascorbic acid, sodium ascorbate or liposomal vitamin C.
- Dosage: Depends on individual needs. The recommended preventive dose for adults is 75-90 mg per day.
- Reviews: Many women note the strengthening of immunity, improving the condition of the skin and acceleration of wound healing when taking vitamin C.
- Vitamin E:
- Functions: The antioxidant protects cells from damage to free radicals, supports skin health, improves reproductive function.
- Deficiency: It is rare, but can lead to neuromuscular disorders, a decrease in immunity.
- Sources: Vegetable oils, nuts, seeds, green vegetables.
- Bad: Vitamin E in the form of alpha-tocopherol.
- Dosage: Depends on individual needs. The recommended preventive dose for adults is 15 mg per day.
- Reviews: Women note an improvement in the condition of the skin and hair when taking vitamin E.
- Vitamin A:
- Functions: It is necessary for vision, immune function, health of the skin and mucous membranes.
- Deficiency: It can lead to a deterioration in vision, dry skin, a decrease in immunity.
- Sources: Animal products (liver, eggs, dairy products), as well as plant products containing beta-carotene (carrots, pumpkin, spinach).
- Bad: Vitamin A in the form of retinol or beta-carotene.
- Dosage: It is important to be caused by the dosage of vitamin A, since an overdose can be toxic. The recommended daily dose depends on the age and state of health.
- Reviews: Positive reviews are associated with improving the condition of the skin and vision.
- Vitamin D:
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Minerals:
- Calcium:
- Functions: It is necessary for the health of bones and teeth, is involved in the transmission of nerve impulses, muscle contraction, blood coagulation.
- Deficiency: It can lead to osteoporosis, muscle cramps, heart rhythm disturbances.
- Sources: Dairy products, green vegetables, fish.
- Bad: Calcium in the form of carbonate, citrate, gluconate. Vitamin D is necessary for the absorption of calcium.
- Dosage: Depends on the age and state of health. Recommended daily dose for adults is 1000-1200 mg.
- Reviews: Women note the strengthening of bones and teeth when taking calcium.
- Magnesium:
- Functions: Participates in more than 300 enzymatic reactions necessary for the normal functioning of muscles, nervous system, cardiovascular system, regulates blood sugar.
- Deficiency: It can lead to muscle cramps, fatigue, irritability, insomnia, headaches.
- Sources: Green vegetables, nuts, seeds, legumes, whole grain products.
- Bad: Magnium in the form citrate, glycine, oxide.
- Dosage: Depends on individual needs. The recommended daily dose for adults is 310-420 mg.
- Reviews: Women note a decrease in muscle seizures, a decrease in fatigue, and improving sleep when taking magnesium.
- Iron:
- Functions: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood, it is involved in energy metabolism.
- Deficiency: It can lead to anemia, fatigue, weakness, dizziness, pallor of the skin.
- Sources: Red meat, poultry, fish, legumes, green vegetables.
- Bad: Iron in the form of fumarat, sulfate, gluconate. Vitamin C improves iron absorption.
- Dosage: Depends on the degree of deficiency. The recommended daily dose for women in reproductive age is 18 mg.
- Reviews: Women note an increase in energy, a decrease in fatigue when taking iron.
- Zinc:
- Functions: Participates in the immune function, healing of wounds, synthesis of DNA and proteins, is necessary for the health of the skin, hair and nails.
- Deficiency: It can lead to a decrease in immunity, slowing down the healing of wounds, hair loss, skin problems.
- Sources: Meat, seafood, nuts, seeds, whole grain products.
- Bad: Zinc in forme citrate, glucon, picoline.
- Dosage: Depends on individual needs. Recommended daily dose for adults is 8-11 mg.
- Reviews: Women note the strengthening of immunity, improving the condition of the skin, hair and nails when taking zinc.
- Selenium:
- Functions: The antioxidant protects the cells from damage, is necessary for the normal function of the thyroid gland and the immune system.
- Deficiency: It can lead to a decrease in immunity, problems with the thyroid gland.
- Sources: Brazilian walnut, fish, seafood, meat.
- Bad: Selenium in the form of selenometionine or sodium selenite.
- Dosage: Recommended daily dose for adults is 55 μg. It is important not to exceed the dosage, since an overdose can be toxic.
- Reviews: Positive reviews are associated with improving the function of the thyroid gland and strengthening immunity.
- Calcium:
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Omega-3 fatty acids (PNS):
- Functions: It is necessary for the health of the cardiovascular system, brain, vision, skin, have anti-inflammatory effects.
- Deficiency: It can lead to problems with the heart, brain, skin, joints.
- Sources: Fat fish (salmon, tuna, mackerel), linen seeds, walnuts, chia seeds.
- Bad: Fish oil, krill oil, vegetarian sources Omega-3 (algae oil).
- Dosage: Depends on individual needs. The recommended daily dose of EPA and DHA is 250-500 mg.
- Reviews: Women note an improvement in the condition of the skin, hair, joints, a decrease in cholesterol when taking omega-3 fatty acids.
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Probiotics and prebiotics:
- Functions: They support a healthy intestinal microflora, improve digestion, and strengthen immunity.
- Deficiency: It can lead to dysbiosis, digestive problems, a decrease in immunity.
- Sources: Sour -milk products (yogurt, kefir), fermented products (sauerkraut, kimchi), vegetables and fruits (onions, garlic, bananas).
- Bad: Probiotics (contain living bacteria), prebiotics (contain substances that feed bacteria in the intestines), synbiotics (contain both probiotics and prebiotics).
- Dosage: Depends on the strain of bacteria and individual needs.
- Reviews: Women note an improvement in digestion, a decrease in bloating, strengthening immunity when taking probiotics and prebiotics.
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Plant extracts and phytoestrogens:
- To relieve symptoms of menopause:
- Red Clover: Contains isoflavones with an estrogen -like effect. It can help reduce tides, sweating, irritability.
- Soy: It also contains isoflavon.
- Cimicifuga: It can help reduce tides, sweating, sleep disturbances.
- Reviews: Women note a decrease in the intensity and frequency of tides, improving sleep when taking these dietary supplements.
- To maintain reproductive health:
- Vitex sacred (Abraham tree): It can help normalize the menstrual cycle, reduce PMS symptoms.
- Dong Kwai (Diagil medicinal): Used in traditional Chinese medicine to maintain women’s health.
- Reviews: Women note the normalization of the menstrual cycle, a decrease in the symptoms of PMS when taking these dietary supplements.
- To improve the mood and relieve stress:
- St. John’s wort: It has an antidepressant effect. You can not take at the same time as some medicines.
- Rodiola pink: Adaptogen, helps the body cope with stress.
- Reviews: Women note improvement of mood, reducing anxiety when taking these dietary supplements.
- Other plant extracts:
- Green tea extract: Antioxidant helps to reduce weight.
- Cranberry extract: Supports the health of the urinary tract.
- To relieve symptoms of menopause:
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Amino acids:
- Collagen:
- Functions: The main structural protein of the skin, bones, joints and ligaments. Reception of collagen can help improve the condition of the skin, reduce joint pain.
- Sources: The skin and bones of animals.
- Bad: Collagen in the form of peptides (hydrolyzed collagen) – is better absorbed.
- Dosage: Depends on the type of collagen and individual needs.
- Reviews: Women note an improvement in the condition of the skin, a decrease in wrinkles, strengthening hair and nails, reducing joint pain when taking collagen.
- L-Carnitin:
- Functions: Participates in the transportation of fatty acids to mitochondria, where they are used for energy production. It can help improve physical endurance, reduce weight.
- Sources: Meat, poultry, fish.
- Bad: L-carnitine in the form of L-carnitine tartratet or acetyl-L-carnitine.
- Dosage: Depends on individual needs.
- Reviews: Women note an increase in energy, improving physical endurance, weight loss when taking L-carnitine (in combination with physical exercises).
- Collagen:
Section 3: How to choose dietary supplement for women: practical recommendations
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Determine your needs:
- Before you start taking any dietary supplement, determine your needs and goals. What do you want to achieve? Improve the condition of the skin, strengthen immunity, normalize hormonal balance, increase energy?
- Evaluate your lifestyle and diet. What do you miss in the diet? Do you get vitamins, minerals, omega-3 fatty acids enough?
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Consult a doctor:
- The most important step is a consultation with a doctor. The doctor will help to determine if you have a shortage of any nutrients that are suitable for you, and will eliminate possible contraindications and interactions with drugs.
- Do not self -medicate.
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Study the composition and dosage:
- Carefully study the composition of the dietary supplement. Make sure that it contains the necessary ingredients in sufficient dosage.
- Pay attention to the form of a dietary supplement. Some forms are better absorbed than others.
- Avoid dietary supplements containing artificial dyes, flavors and preservatives.
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Choose reliable manufacturers:
- Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and undergo quality control.
- Pay attention to the availability of quality certificates.
- Check the availability of a certificate of state registration (SGR) of a dietary supplement on the Rospotrebnadzor website.
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Read reviews:
- Read the reviews of other women about the dietary supplement you plan to accept. Pay attention to reviews about the effectiveness, side effects and quality of the product.
- Do not trust only positive reviews. Consider both positive and negative reviews.
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Start with small doses:
- Start taking dietary supplements with small doses to check how your body reacts to it.
- Gradually increase the dose to recommended.
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Follow the reaction of the body:
- Carefully follow the reaction of your body to dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
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Do not expect a miracle:
- Bades are not a panacea for all diseases. They can be useful for maintaining health and replenishing the deficiency of nutrients, but do not replace a healthy lifestyle, proper nutrition and regular physical exercises.
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Consider the individual characteristics:
- Consider your individual characteristics, such as age, health status, the presence of chronic diseases, pregnancy, breastfeeding.
- Some dietary supplements can be contraindicated in certain conditions.
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Combine dietary supplements wisely:
- Do not take too many dietary supplements at the same time. This can lead to an overdose and undesirable side effects.
- Some dietary supplements can interact with each other. Consult a doctor if you plan to take several dietary supplements at the same time.
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Pay attention to the price:
- The price of dietary supplements is not always an indicator of its quality. Do not overpay for well -known brands.
- Compare dietary supplements from different manufacturers.
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Follow the storage conditions:
- Follow the storage conditions indicated on the pack of dietary supplements.
- Keep dietary supplements inaccessible to children.
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Do not believe advertising promising miracles:
- Be critical to advertising statements. Do not believe advertising, promising miracles and instant results.
- Check the information before making any decisions.
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Write down your results:
- Keep a diary in which you will write down which dietary supplements you accept, in what dosage and what results you get. This will help you evaluate the effectiveness of dietary supplements and, if necessary, adjust the dosage or choose another dietary supplement.
Section 4: Bad for special periods of a woman’s life
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Bad for reproductive health and preparation for pregnancy:
- Folic acid (vitamin B9):
- Importance: Prevents defects in the nervous tube in the fetus.
- Recommendations: Start reception 1-3 months before conception and continue during the first trimester of pregnancy.
- Dosage: 400-800 μg per day.
- Iodine:
- Importance: It is necessary for the normal function of the thyroid gland, which plays an important role in the development of the brain of the fetus.
- Recommendations: The intake of iodine is recommended for all women planning pregnancy, pregnant and lactating breasts.
- Dosage: 150-250 μg per day.
- Iron:
- Importance: Prevents anemia, which can lead to premature birth and other complications of pregnancy.
- Recommendations: Iron is recommended for women with iron deficiency or increased need for it.
- Dosage: Depends on the degree of deficiency.
- Omega-3 fatty acids:
- Importance: Necessary for the development of the brain and vision of the fetus.
- Recommendations: Reception of omega-3 fatty acids is recommended for all pregnant and lactating breasts.
- Dosage: 200-300 mg dha per day.
- Vitamin D:
- Importance: It is necessary for the assimilation of calcium and health of the bones of the mother and the child.
- Recommendations: Vitamin D is recommended by all pregnant and lactating breasts.
- Dosage: 600-800 IU per day.
- Other vitamins and minerals:
- Multivitamin complexes for pregnant women: Contain all the necessary vitamins and minerals in optimal dosages.
- Folic acid (vitamin B9):
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Dietrs to support during pregnancy:
- The same as for preparing for pregnancy (folic acid, iodine, iron, omega-3, vitamin D).
- Probiotics:
- Importance: They support a healthy intestinal microflora, improve digestion, strengthen immunity, and reduce the risk of allergies in a child.
- Recommendations: Taking probiotics can be useful for pregnant women with digestive problems or weakened immunity.
- Magnesium:
- Importance: Reduces the risk of seizures, premature births and other complications of pregnancy.
- Recommendations: Magnesium intake can be useful for pregnant women with convulsions or high blood pressure.
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Dietary supplements for support during breastfeeding:
- The same as for pregnancy (iodine, omega-3, vitamin D).
- Calcium:
- Importance: It is necessary to make up for calcium reserves depleted during pregnancy and breastfeeding.
- Recommendations: Calcium is recommended for women with lactating breasts, especially if they do not receive enough calcium from food.
- Dosage: 1000-1200 mg per day.
- B vitamins B:
- Importance: It is necessary for the normal development of the nervous system of the child and maintaining the energy of the mother.
- Recommendations: Reception of group B vitamins is recommended for women with lactating breasts, especially if they are vegetarians or vegans.
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Bad for support during menopause:
- Calcium and vitamin D:
- Importance: Prevent osteoporosis, which often develops after menopause.
- Recommendations: Reception of calcium and vitamin D is recommended to all women after menopause.
- Dosage: Calcium: 1200-1500 mg per day, vitamin D: 800-1000 IU per day.
- Phytoestrogens (red clover, soy, cymicifuga):
- Importance: They can help reduce ebbbes, sweating, irritability and other symptoms of menopause.
- Recommendations: Reception of phytoestrogens can be useful for women experiencing unpleasant symptoms of menopause.
- Important: Consult a doctor before taking phytoestrogens, as they can have contraindications.
- Omega-3 fatty acids:
- Importance: Support the health of the cardiovascular system, which becomes more vulnerable after menopause.
- Recommendations: Reception of omega-3 fatty acids is recommended to all women after menopause.
- Magnesium:
- Importance: Reduces the risk of developing cardiovascular diseases, improves sleep, reduces anxiety.
- Recommendations: Magnesium intake can be useful for women after menopause experiencing sleep problems or increased anxiety.
- Calcium and vitamin D:
Section 5: common myths about dietary supplements for women
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Myth: Bades are safe because they are natural.
- Reality: Naturalness does not guarantee security. Some plant components can be toxic or interact with drugs.
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Myth: The larger the dose, the better the effect.
- Reality: An overdose of vitamins and minerals can be dangerous to health.
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Myth: dietary supplements can replace medicines.
- Reality: Bades are not intended for the treatment of diseases. They can only be used as an addition to the main treatment prescribed by a doctor.
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Myth: All dietary supplements are equally effective.
- Reality: The effectiveness of the dietary supplement depends on its composition, quality, manufacturer and individual characteristics of the body.
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Myth: Bades have no side effects.
- Reality: Bades can cause side effects, especially with an overdose or when interacting with drugs.
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Myth: If dietary supplement is sold in a pharmacy, then it is safe and effective.
- Reality: The presence of dietary supplements in the pharmacy does not guarantee its safety and effectiveness. Check the availability of SGR and choose reliable manufacturers.
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Myth: Dietary supplements will quickly solve all my health problems.
- Reality: Bades do not give instant results. To achieve the effect, it is necessary to take them regularly for a long time in combination with a healthy lifestyle.
Section 6: a list of recommended brands and products (examples, require constant updating)
- Vitamins:
- Solgar
- Now Foods
- Life Extension
- Doctor’s Best
- Minerals:
- Solgar
- Now Foods
- Life Extension
- Nature Made
- Omega-3:
- Nordic Naturals
- Carlson Labs
- Wiley’s Finest
- Probiotics:
- Renew Life
- Cultural
- Garden of Life
- Collagen:
- Vital Proteins
- Neocell
- Great Lakes Gelatin
Important: this list is an example and requires constant updating, since the dietary supplement market is constantly changing. Before buying, you need to independently study reviews and information about the manufacturer.
This list is not exhaustive and does not replace the consultation with the doctor.
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