What dietary supplement women need after 40 years

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What dietary supplement women need after 40 years: a guide to maintain health and beauty

With age, the woman’s body undergoes significant changes associated with hormonal restructuring, a slowdown in metabolism and increased vulnerability to certain diseases. Proper nutrition and a healthy lifestyle remain the cornerstone of health maintenance, but often the diet does not provide the body with all the necessary nutrients. In this situation, biologically active additives (dietary supplements) come to the rescue, which can fill the deficiency of vitamins, minerals and other beneficial substances, maintaining the health and beauty of a woman after 40 years.

I. Hormonal restructuring and dietary supplements:

The onset of perimenopause and menopause entails a decrease in estrogen levels, which leads to a number of unpleasant symptoms, such as tides, night sweating, mood swings, dry vagina and a decrease in libido. Bades can alleviate these symptoms and support hormonal balance.

  1. Phytoestrogens:

    • What is this: Phytoestrogens are plant compounds that are structurally similar to estrogen and can contact estrogen receptors in the body, exerting a mild estrogen -like effect.
    • Sources: Soya (isoflavon), red clover, linen, cimiticifuga (cystic clopone).
    • Action: Reducing tides, improving mood, maintaining bone health.
    • Peculiarities: It is necessary to start taking phytoestrogens under the supervision of a doctor, especially in the presence of diseases of the mammary gland. Choose additives with a standardized content of active substances.
    • Examples: Soy isoflavon (genystein, Dazzein), red clover extract, cimicifuga extract.
    • Dosage: Depends on the specific product and the concentration of active substances. Follow the recommendations on the packaging and consult your doctor.
    • Side effects: Digestive disorders, allergic reactions are possible.

  2. DHEA (dehidroepandrosterone):

    • What is this: Dhea is a hormone produced by the adrenal glands, which is the precursor of estrogen and testosterone. With age, the dhea level is reduced.
    • Action: Libido support, improvement, strengthening bones, maintaining muscle mass.
    • Peculiarities: The DHEA should be taken only under the supervision of a doctor, as he can affect the hormonal background and have side effects.
    • Examples: Dhea in the form of capsules or tablets.
    • Dosage: Usually 25-50 mg per day, but the dosage should be determined by the doctor.
    • Side effects: Acne, hair growth on the face, voice changes, an increase in cholesterol.

  3. Progesterone creams (natural):

    • What is this: Creams containing natural progesterone obtained from plants.
    • Action: Estrogen level balancing, reduction in PMS and perimenopause symptoms.
    • Peculiarities: It is necessary to consult a doctor before use, as progesterone can affect the menstrual cycle.
    • Examples: Creams with natural progesterone obtained from wild yams.
    • Dosage: According to the instructions on the package.
    • Side effects: Changes in the menstrual cycle, headache are possible.

  4. Evening primrose oil:

    • What is this: The oil obtained from the seeds of the evening primrose, rich gamma-linolenic acid (GLA), which is omega-6 fatty acid.
    • Action: Reducing the symptoms of PMS and menopause, improving the condition of the skin.
    • Peculiarities: The oil primrose should be avoided with blood coagulation disorders.
    • Examples: Capsules with oil primrose oil.
    • Dosage: Usually 500-1000 mg per day.
    • Side effects: Digestive disorders, headache are possible.

II. Support for bones and joints:

With age, the bones become more fragile (osteoporosis), and the joints become less flexible (osteoarthritis). Bades can help strengthen bones and joints, preventing the development of these diseases.

  1. Calcium:

    • What is this: The main mineral necessary for the health of the bones.
    • Sources: Calcium citrate, calcium carbonate.
    • Action: Strengthening bones, preventing osteoporosis.
    • Peculiarities: Calcium is better absorbed in combination with vitamin D. Calcium citrate is better absorbed on an empty stomach than calcium carbonate.
    • Examples: Calcium citrate, calcium carbonate, calcium with vitamin D.
    • Dosage: 1000-1200 mg per day.
    • Side effects: Constipation, bloating, increasing the risk of kidney stones.

  2. Vitamin D:

    • What is this: Fatable vitamin necessary for the absorption of calcium and bone health.
    • Sources: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
    • Action: Improving calcium assimilation, bone strengthening, supporting the immune system.
    • Peculiarities: Vitamin D3 is more effective than vitamin D2.
    • Examples: Vitamin D3 in the form of drops, capsules or tablets.
    • Dosage: 600-800 IU per day. The dosage can be increased on the recommendation of a doctor.
    • Side effects: Nausea, vomiting, weakness.

  3. Magnesium:

    • What is this: The mineral necessary for the health of bones, muscles and nervous system.
    • Sources: Magnesium citrate, magnesium glycinate.
    • Action: Strengthening bones, reducing the risk of fractures, improving sleep.
    • Peculiarities: Magnesium glycinate is better absorbed and less often causes digestive disorders.
    • Examples: Magnesium citrate, magnesium glycine in the form of capsules or powder.
    • Dosage: 300-400 mg per day.
    • Side effects: Diarrhea, nausea.

  4. Glucosamine and chondroitin:

    • What is this: The components of the cartilage that help maintain joint health.
    • Action: Reducing pain and inflammation in the joints, improving joint mobility.
    • Peculiarities: Glucosamine and chondroitin are often taken together.
    • Examples: Glucosamine sulfate, chondroitin sulfate in the form of capsules or tablets.
    • Dosage: Glucosamine 1500 mg per day, chondroitin 1200 mg per day.
    • Side effects: Digestive disorders, allergic reactions are possible.

  5. Collagen:

    • What is this: Protein, which is the main component of connective tissue, including cartilage, bones and skin.
    • Types: Type I, Type II, Type III. Type II of the country for the savings.
    • Action: Strengthening the joints, improving the condition of the skin, maintaining bone health.
    • Peculiarities: The hydrolyzed collagen is better absorbed.
    • Examples: Hydrolyzed collagen in the form of powder, capsules or tablets.
    • Dosage: 10-20 g per day.
    • Side effects: Digestive disorders, allergic reactions are possible.

III. Support for the cardiovascular system:

With age, the risk of developing cardiovascular diseases increases. Bades can help maintain the health of the heart and blood vessels.

  1. Omega-3 fatty acids:

    • What is this: Ezmable fatty acids that are not produced in the body and should come with food or additives.
    • Sources: Fish oil (EPA and DHA), linseed oil (ALA).
    • Action: Reducing cholesterol, improving the elasticity of blood vessels, reducing the risk of thrombosis, anti -inflammatory action.
    • Peculiarities: EPA and DHA are more effective than ALA.
    • Examples: Fish oil in the form of capsules, linen oil in the form of capsules or liquids.
    • Dosage: 1000-2000 mg EPA and DHA per day.
    • Side effects: Disgrace of digestion, fish taste in the mouth are possible.

  2. Coenzim Q10 (COQ10):

    • What is this: The antioxidant that is involved in the production of energy in cells.
    • Action: Support for heart function, reduction of blood pressure, protection against free radicals.
    • Peculiarities: KOLIKHINOL (active form COQ10) is better absorbed than Kilikhinon.
    • Examples: COQ10 in the form of capsules or tablets.
    • Dosage: 100-200 mg per day.
    • Side effects: Digestive disorders, headache are possible.

  3. Red yeast rice:

    • What is this: Rice, fermented using the yeast of Monascus Purpureus, contains Monacoline K, which has the properties of statin.
    • Action: Reduction of cholesterol levels.
    • Peculiarities: You should consult a doctor before use, since red yeast rice can interact with other drugs and have side effects.
    • Examples: Capsules with red yeast rice.
    • Dosage: Usually 600-1200 mg per day.
    • Side effects: Muscle pain, weakness, increase in the level of liver enzymes.

  4. Vitamin K2:

    • What is this: Fatable vitamin, which plays an important role in blood coagulation and bone health.
    • Action: Prevention of calcification of arteries, strengthening bones.
    • Peculiarities: MK-7 (Menakhinon-7) is a more effective form of vitamin K2 than MK-4 (Menakhinon-4).
    • Examples: Vitamin K2 (MK-7) in the form of capsules or tablets.
    • Dosage: 45-90 mcg per day.
    • Side effects: Rarely found.

IV. Support for the brain and nervous system:

With age, memory and cognitive functions can worsen. Bades can help maintain the health of the brain and nervous system.

  1. B vitamins B:

    • What is this: Water -soluble vitamins that play an important role in energy metabolism, nervous system and the formation of red blood cells.
    • Sources: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin).
    • Action: Support for the nervous system, improving memory, reducing the risk of depression, maintaining the health of the skin and hair.
    • Peculiarities: Vitamin B12 is better absorbed in the form of methylcobalamin. Folic acid is better absorbed in the form of methylphulatory.
    • Examples: A complex of group B vitamins in the form of capsules or tablets.
    • Dosage: According to the instructions on the package.
    • Side effects: Rarely found subject to recommended doses.

  2. Magnesium:

    • What is this: The mineral necessary for the health of the nervous system, muscles and heart.
    • Sources: Magnesium citrate, magnesium glycinate, magnesium tronate.
    • Action: Reducing anxiety, improving sleep, maintaining the nervous system. Magnesium tronate can improve cognitive functions.
    • Peculiarities: Magnesium glycinate is better absorbed and less often causes digestive disorders.
    • Examples: Magnesium citrate, magnesium glycinate, magnesium tronate in the form of capsules or powder.
    • Dosage: 300-400 mg per day.
    • Side effects: Diarrhea, nausea.

  3. Phosphateidixine:

    • What is this: Phospholipid, which is an important component of cell membranes in the brain.
    • Action: Improving memory and cognitive functions, decreased stress.
    • Peculiarities: Soy phosphatidylserin is safe and effective.
    • Examples: Phosphatidylserin in the form of capsules.
    • Dosage: 100-300 mg per day.
    • Side effects: Digestive disorders are possible.

  4. Ginkgo biloba:

    • What is this: Plant extract that improves blood circulation in the brain.
    • Action: Improving memory and cognitive functions, reducing the risk of dementia.
    • Peculiarities: Choose extracts with a standardized content of active substances (flavonlycosides and terpone lactons).
    • Examples: Ginkgo biloba extract in the form of capsules or tablets.
    • Dosage: 120-240 mg per day.
    • Side effects: Possible headache, digestive disorders.

V. Support for the immune system:

With age, the immune system weakens, which makes the body more susceptible to infections. Bades can help support the immune system.

  1. Vitamin C:

    • What is this: Water -soluble vitamin, which is a powerful antioxidant and supports the immune system.
    • Sources: Ascorbic acid, sodium ascorbate, liposomal vitamin C.
    • Action: Strengthening immunity, protection against free radicals, improving iron absorption.
    • Peculiarities: Liposomal vitamin C is better absorbed.
    • Examples: Vitamin C in the form of tablets, capsules, powder or chewing tablets.
    • Dosage: 500-1000 mg per day.
    • Side effects: Disorders disorders are possible when taking large doses.

  2. Zinc:

    • What is this: The mineral necessary for the health of the immune system, healing of wounds and cell growth.
    • Sources: Citrate zinc, picolinate zinc, gluconate zinc.
    • Action: Strengthening immunity, reducing the risk of infections, improving the condition of the skin.
    • Peculiarities: Zinc Picoline is better absorbed.
    • Examples: Zinc in the form of tablets, capsules or loafers.
    • Dosage: 15-30 mg per day.
    • Side effects: Disgrace of digestion, a metallic taste in the mouth are possible.

  3. Vitamin D:

    • What is this: Fatable vitamin, necessary for the immune system, bone health and calcium assimilation.
    • Sources: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
    • Action: Strengthening immunity, reducing the risk of infections, maintaining bone health.
    • Peculiarities: Vitamin D3 is more effective than vitamin D2.
    • Examples: Vitamin D3 in the form of drops, capsules or tablets.
    • Dosage: 600-800 IU per day. The dosage can be increased on the recommendation of a doctor.
    • Side effects: Nausea, vomiting, weakness.

  4. Probiotics:

    • What is this: Living microorganisms that benefit health, especially the health of the intestine.
    • Sources: Lactobacillus, Bifidobacterium.
    • Action: Improving digestion, strengthening immunity, reducing the risk of infections.
    • Peculiarities: Choose probiotics with different bacteria strains.
    • Examples: Probiotics in the form of capsules, powder or chewing tablets.
    • Dosage: According to the instructions on the package.
    • Side effects: Disgracies are possible at the beginning of the intake.

VI. Support for the health of the skin, hair and nails:

With age, the skin becomes thinner and dry, the hair becomes more rare and brittle, and the nails become more fragile. Bades can help maintain the health of the skin, hair and nails.

  1. Collagen:

    • What is this: Protein, which is the main component of connective tissue, including skin, hair and nails.
    • Types: Type I and type III are useful for skin health.
    • Action: Improving the elasticity of the skin, a decrease in wrinkles, strengthening hair and nails.
    • Peculiarities: The hydrolyzed collagen is better absorbed.
    • Examples: Hydrolyzed collagen in the form of powder, capsules or tablets.
    • Dosage: 10-20 g per day.
    • Side effects: Digestive disorders, allergic reactions are possible.

  2. Biotin:

    • What is this: B vitamin B, necessary for the health of hair, skin and nails.
    • Action: Strengthening hair and nails, improving the condition of the skin.
    • Peculiarities: Biotin can affect the results of some laboratory tests.
    • Examples: Biotin in the form of capsules or tablets.
    • Dosage: 2500-5000 mcg per day.
    • Side effects: Rarely found.

  3. Hyaluronic acid:

    • What is this: A substance contained in the skin and helps retain moisture.
    • Action: Improving skin moisturizing, wrinkling reduction.
    • Peculiarities: Hyaluronic acid with low molecular weight penetrates the skin better.
    • Examples: Hyaluronic acid in the form of capsules or serum for external use.
    • Dosage: 120-240 mg per day.
    • Side effects: Rarely found.

  4. Vitamin E:

    • What is this: Fatty vitamin, which is a powerful antioxidant and protects cells from damage.
    • Action: Skin protection from free radicals, improvement of skin moisturizing.
    • Peculiarities: Natural vitamin E (d-alpha-tocopherol) is more effective than synthetic vitamin E (DL-alpha tocopherol).
    • Examples: Vitamin E in the form of capsules or oil for external use.
    • Dosage: 15-30 mg per day.
    • Side effects: Rarely found.

VII. Antioxidants:

Antioxidants help protect the cells from damage caused by free radicals, which are formed in the process of metabolism and under the influence of environmental factors.

  1. Vitamin C:

    • What is this: Water -soluble vitamin, which is a powerful antioxidant.
    • Action: Cell protection from damage, strengthening immunity.
    • Sources: Ascorbic acid, sodium ascorbate.
    • Dosage: 500-1000 mg per day.

  2. Vitamin E:

    • What is this: Fatable vitamin, which is a powerful antioxidant.
    • Action: Cell protection from damage, improving the condition of the skin.
    • Sources: D-alpha-Tokoferol.
    • Dosage: 15-30 mg per day.

  3. Selenium:

    • What is this: A mineral that is an antioxidant and supports the immune system.
    • Action: Cell protection from damage, maintaining the function of the thyroid gland.
    • Sources: Selenomethionin.
    • Dosage: 55-200 mcg per day.

  4. Resveratrol:

    • What is this: Polyphenol contained in red wine, grapes and berries.
    • Action: Cell protection from damage, support for the health of the heart and brain.
    • Dosage: 150-500 mg per day.

VIII. Other useful dietary supplements:

  1. Alpha-lipoic acid (ALA):

    • What is this: An antioxidant that helps regulate blood sugar and protects nerve cells.
    • Action: Improving sensitivity to insulin, protecting nerve cells, antioxidant effects.
    • Dosage: 300-600 mg per day.

  2. NAC (N-Acetylcistein):

    • What is this: Amino acid that helps to increase the level of glutathione, a powerful antioxidant.
    • Action: Cell protection from damage, support for liver function, improvement of expectorant.
    • Dosage: 600-1200 mg per day.

  3. Curcumin:

    • What is this: Active component of turmeric with anti -inflammatory and antioxidant properties.
    • Action: Reducing inflammation, cell protection from damage, supporting joints of joints and brain.
    • Dosage: 500-2000 mg per day.

IX. Important recommendations:

  • Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.
  • The choice of quality products: When choosing dietary supplements, pay attention to the reputation of the manufacturer, the availability of quality certificates and the standardized content of active substances.
  • Dosage compliance: Do not exceed the recommended doses of dietary supplements.
  • Individual approach: The need for dietary supplements is individual and depends on the age, state of health, lifestyle and diet.
  • Integration with the way of life: Bades do not replace a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep. They only complement him.
  • Attentive observation: Follow the body’s reaction to the intake of dietary supplements and, when side effects appear, stop taking and consult a doctor.

X. Conclusion:

Properly selected dietary supplements can become a valuable addition to a healthy lifestyle of a woman after 40 years, helping to maintain hormonal balance, strengthen bones and joints, protect the cardiovascular system, maintain the health of the brain and nervous system, strengthen immunity and improve the condition of the skin, hair and nails. However, it is important to remember that dietary supplements are not a panacea and do not replace full nutrition and a healthy lifestyle. Consultation with a doctor and a conscious choice of quality products is the key to safe and efficient use of dietary supplements to maintain health and beauty in adulthood.

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