Councils for choosing dietary supplements for women

Tips for choosing dietary supplements for women: detailed guide

Section 1: Understanding of dietary supplements and their roles in female health

1. Definition and classification of dietary supplements: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are not medicines, but are designed to replenish the deficiency of vitamins, minerals, amino acids, fiber, probiotics and other beneficial substances. The dietary supplement (mono-, complex), the form of release (tablets, capsules, powders, fluids) and purpose (general strengthening, for weight loss, to improve the operation of the gastrointestinal tract, etc.) are classified. It is important to understand that dietary supplements do not replace good nutrition and a healthy lifestyle.

2. The needs of the female body at different stages of life: The female body is subject to significant hormonal changes during life: puberty, pregnancy, lactation, menopause. Accordingly, the needs for vitamins and minerals are also changing.

   • Perthetic period: During the period of active growth and development, calcium, vitamin D (for bones), iron (prevention of anemia), zinc (for skin and hair) are especially important. The disadvantage of these substances can lead to a delay in development and skin problems.
   • Reproductive age: Folic acid (necessary for planning pregnancy and normal development of the fetus), iron (replenishment of losses during menstruation), group B vitamins (energy and nervous system), vitamin E (antioxidant, skin health).
   • Pregnancy and lactation: An increased amount of almost all vitamins and minerals is required, especially folic acid, iron, calcium, vitamin D, iodine. It is necessary to consult a doctor to select the optimal complex.
   • Menopause: Calcium, vitamin D (prevention of osteoporosis), group B vitamins (nervous system support), phytoestrogens (relief of menopause symptoms).
   • Elderly age: Vitamin D, calcium, vitamin B12 (absorbed worse with age), omega-3 fatty acids (support of the cardiovascular system).

3. Typical deficits in women: Statistically, women are most often found in iron deficiency (due to menstruation and diets), vitamin D (due to lack of sunlight and nutritional features), calcium (especially with age), iodine (in regions with iodine deficiency in the soil). The lack of magnesium is also common and can manifest itself in the form of muscle seizures, fatigue and irritability. Blood tests can help determine specific deficits.

4. Symptoms of microelements deficiency: Symptoms can be nonspecific and easily written off to fatigue or stress. It is important to pay attention to the following features:

   • Fatigue, weakness: Iron deficiency anemia, lack of vitamins of group B.
   • Hair loss, fragility of nails: Lack of iron, zinc, biotin.
   • Dry skin: The lack of vitamin A, omega-3 fatty acids.
   • Muscle cramps: Lack of magnesium, potassium, calcium.
   • Insomnia: Lack of magnesium, vitamin D.
   • Irritability: Lack of B vitamins B, magnesium.
   • Digestive problems: Lack of fiber, probiotics.
   • Reducing immunity, frequent colds: Disadvantage of vitamin C, vitamin D, zinc.
   • Bone pain: Disadvantage of vitamin D, calcium.

Section 2: Key vitamins and minerals for women’s health

5. Vitamin D: It is necessary to assimilate calcium and maintain bone health, strengthen immunity, and mood regulation. Vitamin D deficiency is associated with an increased risk of osteoporosis, depression, autoimmune diseases. It is recommended to take a blood test for vitamin D (25-OH vitamin D) and take additives in accordance with the doctor’s recommendations. The daily need varies depending on age, state of health and lifestyle.

6. Calcium: The main building material for bones and teeth. It is necessary for the normal functioning of muscles, nerves and blood coagulation. Calcium deficiency leads to osteoporosis and increased risk of fractures. It is recommended to consume products rich in calcium (dairy products, green vegetables, tofu, enriched products) and take additives, if necessary. It is important to consider that vitamin D. is necessary for the assimilation of calcium.

7. Iron: It is necessary for the formation of hemoglobin, carrying oxygen in the blood. Iron deficiency leads to iron deficiency anemia, manifested in fatigue, weakness, pallor of the skin and mucous membranes. Women of childbearing age need more iron than men, due to menstrual blood loss. Iron is found in red meat, liver, legumes, spinach. When taking iron additives, it is important to follow the dosage and consult a doctor, since an excess of iron can be harmful.

8. Folic acid (vitamin B9): Critically important for planning pregnancy and normal development of the fetus, especially in the first trimester. Prevents defects in the nervous tube in the fetus. It is recommended to start taking folic acid a few months before conception and continue during pregnancy. Contained in green leafy vegetables, legumes, citrus fruits.

9. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): They participate in energy exchange, support the health of the nervous system, skin and hair. Vitamin B12 is especially important for vegetarians and vegans, as it is mainly contained in animal products. Symptoms of group B vitamins include fatigue, irritability, skin and hair problems.

10. Omega-3 fatty acids (EPA and DHA): Important to the health of the heart and blood vessels, brain, vision, skin. Have an anti -inflammatory effect. Contained in fatty fish (salmon, mackerel, sardines), linen seed, chia, walnuts. When taking fish oil supplements, it is important to choose quality products from reliable manufacturers.

11. Magnesium: Participates in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of muscles, nerves, heart, maintaining blood sugar and blood pressure. Magnesium deficiency can manifest itself in the form of muscle seizures, fatigue, insomnia, irritability. Contained in green leafy vegetables, nuts, seeds, whole grains.

12. Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. Iodine deficiency can lead to hypothyroidism, manifested in fatigue, weight gain, dry skin and hair loss. It is recommended to use iodized salt and foods rich in iodine (sea fish, algae).

13. Zinc: It is necessary for the immune system, healing of wounds, health and hair health. Participates in the synthesis of proteins and DNA. Zinc deficiency can lead to a decrease in immunity, dermatitis, hair loss. Contained in red meat, seafood, nuts, seeds.

14. Vitamin C: The antioxidant, strengthens the immunity, is necessary for the synthesis of collagen, improves iron absorption. Contained in citrus fruits, berries, pepper, broccoli.

Section 3: Specialized dietary supplement for women

15. Probiotics: Contain beneficial bacteria that support intestinal health. Improve digestion, strengthen immunity, help fight vaginal infections. It is important to choose probiotics with different strains of bacteria and a high concentration of CFU (colony -forming units).

16. Collagen: The main structural protein of the skin, hair, nails, joints. With age, the production of collagen decreases, which leads to wrinkles, pain in the joints. Reception of collagen can improve the condition of the skin, hair and joints. There are different types of collagen (I, II, III), each of which has its own advantages.

17. Phytoestrogens (red clover, soy, flax): Plant compounds imitating the effect of estrogens. They can help alleviate the symptoms of menopause (tides, night sweating, mood swings). Before taking phytoestrogens, it is necessary to consult a doctor, as they can have contraindications.

18. Cranberry extract: Prevents urinary tract infections (cystitis). Contains pro -Aantocyanidines that prevent the attachment of bacteria to the walls of the bladder.

19. Evening primrose oil: It contains gamma-linolenic acid (GLA), which can help relieve PMS symptoms (premenstrual syndrome) and improve the skin condition.

20. Diet to support thyroid health: Contain iodine, selenium, zinc, tyrosine necessary for the normal functioning of the thyroid gland. It is necessary to consult a doctor before taking, especially in the presence of thyroid diseases.

Section 4: How to choose the right dietary supplement

21. Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor. The doctor may prescribe blood tests to determine deficits and choose the optimal complex of dietary supplements, taking into account individual needs and health status. It is especially important to consult a doctor in the presence of chronic diseases, taking drugs, pregnancy and lactation.

22. Study of the composition: Carefully study the composition of dietary supplements. Pay attention to active ingredients, dosage, excipients. Avoid dietary supplements with artificial dyes, flavors, preservatives and other harmful additives. Choose a dietary supplement with a natural composition and a minimum number of additives.

23. The selection of the manufacturer: Choose a dietary supplement from reliable manufacturers with a good reputation. Check the availability of quality certificates (GMP, ISO). Study customer reviews. Avoid dietary supplements from unknown manufacturers sold at suspiciously low prices.

24. Output form: The form of producing dietary supplements (tablets, capsules, powders, fluids) affects the digestibility and ease of admission. Capsules are usually absorbed better than tablets. Powers and liquids can be convenient for people who are difficult to swallow pills.

25. Dosage: Follow the recommended dosage indicated on the package of dietary supplements. Do not exceed the dosage without consulting a doctor. Some vitamins and minerals can be toxic in large doses.

26. Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. Tell the doctor about all the dietary supplements that you accept to avoid unwanted interactions. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).

27. Individual intolerance and allergies: Consider individual intolerance and allergies. Carefully study the composition of dietary supplements to make sure that it does not have the ingredients that you are allergic to. Start taking dietary supplements with a small dose to check the reaction of the body.

28. Storage conditions: Keep the dietary supplement in accordance with the instructions on the packaging. It is usually recommended to store dietary supplements in a cool, dry, dark place inaccessible to children. Do not use dietary supplements with an expired shelf life.

29. Realistic expectations: Bad is not a magic tablet. They do not replace full nutrition, a healthy lifestyle and the treatment of diseases. Expect from dietary supplements gradual improvement of well -being and strengthening health, but not instantic results.

30. Price: The price of dietary supplements can vary depending on the manufacturer, composition, form of release and quantity in the package. The high price does not always mean high quality. Compare the prices and compositions of different dietary supplements to choose the best option.

Section 5: Review of popular BADs for women

31. Solgar: Famous American manufacturer of high -quality vitamins and minerals. Uses natural ingredients and strict quality standards.

32. Now Foods: American manufacturer of affordable and high -quality dietary supplements. It offers a wide range of vitamins, minerals, herbs and other additives.

33. Nature Made: A popular American brand offering a wide range of vitamins and minerals at affordable prices.

34. Garden of Life: American manufacturer of organic and vegan dietary supplements. Uses whole food ingredients.

35. Doctor’s Best: American producer of dietary supplements developed by doctors. Offers innovative formulas and high quality.

36. Life Extension: American producer of premium dietary supplements aimed at extending life and improving health.

37. Thorne Research: American manufacturer of professional dietary supplements used by doctors and athletes.

38. Nordic Naturals: A well -known manufacturer of high -quality fish oil.

39. Jarrow Formulas: American producer of probiotics and other dietary supplements for the health of the intestine.

40. Pure Encapsulations: American manufacturer of hypoallergenic dietary supplements that do not contain common allergens.

Section 6: Diet and lifestyle as the basis of female health

41. Balanced nutrition: The basis of women’s health is a balanced diet, rich in fruits, vegetables, whole grains, low -fat protein and healthy fats. Try to use a variety of products to receive all the necessary vitamins and minerals.

42. Regular physical activity: Physical activity helps maintain healthy weight, strengthen bones and muscles, improve mood and sleep. It is recommended to engage in moderate physical exercises for at least 150 minutes a week.

43. Healthy sleep: The lack of sleep can negatively affect hormonal balance, immunity and mood. Try to sleep at least 7-8 hours a day.

44. Stress management: Chronic stress can lead to various health problems. Find effective stress control methods, such as yoga, meditation, walking in nature, communication with friends and relatives.

45. Refusal of bad habits: Smoking and alcohol abuse negatively affect health. The rejection of bad habits will help improve the general state of health and reduce the risk of diseases.

46. Regular medical examinations: Regular medical examinations help to identify diseases in the early stages and prevent their development. It is recommended to undergo an annual gynecological examination and mammography after 40 years.

47. Maintaining a healthy weight: Excess weight or insufficient weight can negatively affect the hormonal balance and reproductive function. Try to maintain a healthy weight, eating in a balanced and regularly engaged in physical exercises.

48. Sufficient water consumption: Water is necessary for all processes in the body. Try to drink at least 1.5-2 liters of water per day.

49. Restriction of consumption of processed products: Processed products contain a lot of sugar, salt, trans fats and other harmful substances. Limit the consumption of processed products and give preference to whole, natural products.

50. Attentive attitude to your body: Listen to the signals of your body. Contact the doctor if you have any health problems. Do not self -medicate.

Section 7: Bad and Pregnancy

51. The importance of consulting a doctor: Pregnancy is a special period in a woman’s life, when the needs for nutrients increase significantly. Before taking any dietary supplements during pregnancy, it is necessary to consult a doctor. Self -medication can be dangerous for the health of the mother and the child.

52. Folic acid: Folic acid is critical of the normal development of the nervous system of the fetus, especially in the first weeks of pregnancy. It is recommended to start taking folic acid a few months before conception and continue during the first trimester.

53. Iron: The need for gland during pregnancy increases significantly due to an increase in the volume of blood and the needs of the fetus. Iron deficiency can lead to anemia, premature birth and low weight at birth.

54. Calcium: Calcium is necessary for the formation of the bones and teeth of the fetus. If a pregnant woman does not receive enough calcium from food, the body will use calcium from her own bones, which can lead to osteoporosis in the future.

55. Vitamin D: Vitamin D is important for the absorption of calcium and strengthen the immunity of the mother and child. The deficiency of vitamin D during pregnancy is associated with an increased risk of gestational diabetes, preeclampsia and premature birth.

56. Omega-3 fatty acids: Omega-3 fatty acids (especially DHA) are important for the development of the brain and vision of the fetus. It is recommended to consume fish, rich omega-3 fatty acids, or take fish oil supplements.

57. Iodine: Iodine is necessary for the normal functioning of the thyroid gland of the mother and the development of the brain. During pregnancy, iodine deficiency can lead to disorders of the child’s mental development.

58. Vitamin B12: Vitamin B12 is important for the normal development of the nervous system and the formation of blood cells. It is especially important for vegetarian and vegans to take vitamin B12 additives during pregnancy.

59. Probiotics: Taking probiotics during pregnancy can improve digestion, strengthen immunity and reduce the risk of allergies in the child.

60. Dietary supplement to avoid: During pregnancy, you should avoid taking dietary supplements containing high doses of vitamin A (retinol), herbs with an abortive effect (for example, oregano, tansy), and dietary supplements with unproven efficiency and safety.

Section 8: Bad and Menopausa

61. Symptoms of menopause: Menopause is a period in a woman’s life, characterized by the cessation of menstruation and a decrease in estrogens. Symptoms of menopause include tides, night sweating, mood swings, insomnia, dry vagina, decrease in libido and weight gain.

62. Why do you need dietary supplements in menopause: Bad can help alleviate the symptoms of menopause and support the general health of a woman during this period. They are not a replacement of hormonal therapy, but can be useful for women who cannot or do not want to take hormones.

63. Calcium and vitamin D: Calcium and vitamin D are important for the prevention of osteoporosis, which becomes more common after menopause due to a decrease in estrogen levels.

64. Phytoestrogens: Phytoestrogens (soy isoflavones, red clover, flax) are plant compounds that imitate the effect of estrogen. They can help alleviate the ebels, night sweating and other symptoms of menopause.

65. Magnesium: Magnesium can help improve sleep, reduce irritability and muscle cramps, which are often found during menopause.

66. B vitamins B: B vitamins are important for maintaining energy, mood and health of the nervous system.

67. Omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the heart and blood vessels, brain and skin.

68. Collagen: Collagen can help improve the condition of the skin, hair and joints that can suffer during menopause due to a decrease in estrogen levels.

69. Melatonin: Melatonin is a hormone that regulates sleep. Malatonin’s intake can help improve sleep during menopause.

70. Other herbs: Some herbs, such as the bug -bone -shaped, sage and St. John’s wort, can also help alleviate the symptoms of menopause. Before taking herbs, you need to consult a doctor.

Section 9: dietary supplement for beauty and health of the skin, hair and nails

71. Collagen: Collagen is the main structural protein of the skin, which is responsible for its elasticity and elasticity. Reception of collagen can help reduce wrinkles, improve skin moisture and strengthen hair and nails.

72. Biotin (Vitamin B7): Biotin is important for the health of hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis.

73. Vitamin C: Vitamin C is necessary for the synthesis of collagen and protect the skin from free radicals.

74. Vitamin E: Vitamin E is an antioxidant that protects the skin from damage caused by sunlight and environmental pollution.

75. Zinc: Zinc is important for the health of the skin, wound healing and acne prevention.

76. Selenium: Selenium is an antioxidant that protects the skin from damage caused by free radicals. It is also important for the health of hair and nails.

77. Omega-3 fatty acids: Omega-3 fatty acids help maintain skin moisture, reduce inflammation and improve the condition of the hair.

78. Hyaluronic acid: Hyaluronic acid is a substance that holds moisture in the skin. The intake of hyaluronic acid can help improve the moisturism of the skin and reduce wrinkles.

79. Silicon: Silicon is important for the formation of collagen and elastin, supporting the elasticity of the skin. He also strengthens his hair and nails.

80. MSM (methylsulfonylmetane): MSM is a source of sulfur necessary for the synthesis of collagen and keratin, the main building blocks of hair and nails.

Section 10: Diet to maintain energy and reduce fatigue

81. B vitamins B: B vitamins are involved in energy exchange and help turn food into energy.

82. Iron: Iron deficiency is a common cause of fatigue, especially in women. Iron dialing can help improve energy levels and reduce fatigue.

83. Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including those that produce energy.

84. Coenzim Q10 (COQ10): COQ10 is an antioxidant involved in the production of energy in cells.

85. L-Carnitin: L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy.

86. Rodiola pink: Rhodiola pink is an adaptogen that helps the body cope with stress and increase energy level.

87. Ginseng: Ginseng is an adaptogen that helps improve physical and mental performance, reduce fatigue and increase immunity.

88. Royal milk: Rolling milk is a product of beekeeping, rich in vitamins, minerals and amino acids. It is believed that uterine milk increases the level of energy and improves the overall state of health.

89. Chlorella and Spirulina: Chlorella and spirulina are algae rich in vitamins, minerals, amino acids and antioxidants. They can help improve energy level and maintain immunity.

90. Vitamin D: Vitamin D deficiency is associated with fatigue and weakness. Vitamin D intake can help improve energy level, especially in winter.

Section 11: Diet to maintain immunity

91. Vitamin C: Vitamin C strengthens the immunity and helps to fight infections.

92. Vitamin D: Vitamin D is important for the immune system and helps regulate its function.

93. Zinc: Zinc is necessary for the immune system and helps to fight viruses and bacteria.

94. Selenium: Selenium is an antioxidant that supports the immune system and protects the cells from damage.

95. Probiotics: Probiotics strengthen immunity, supporting the healthy balance of bacteria in the intestines.

96. SOUTINATEA: Echinacea is a grass that strengthens immunity and helps to fight a cold and influenza.

97. Elder: Buzina has antiviral properties and helps alleviate the symptoms of colds and influenza.

98. Garlic: Garlic has antibacterial and antiviral properties and helps strengthen immunity.

99. Turmeric: Turmeric has anti -inflammatory and antioxidant properties and helps strengthen immunity.

100. Beta-glucan: Beta-glucans are polysaccharides that strengthen immunity and help fight infections.