Bad for women after 40 years

Bad for women after 40 years: support for health and good health during the period of hormonal changes

1. Introduction: why dietary supplements are relevant for women after 40 years

The period after 40 years is an important stage in the life of a woman, characterized by a gradual decrease in the production of estrogen and the beginning of the restructuring of the hormonal background preceding the menopause. This process, known as perimenopause, can be accompanied by various symptoms, such as:

• Tucks of heat
• Night sweating
• Sleep disorders
• Mood changes, irritability, anxiety
• Libido decrease
• Dry vagina
• Menstrual cycle disorders
• Weight gain
• Deterioration of the condition of the skin, hair and nails
• Decrease in bone density

Bades (biologically active food additives) can become a valuable tool for maintaining health and improving well -being during this period. They are not drugs and cannot cure diseases, but are able to replenish the deficiency of the necessary vitamins, minerals and other biologically active substances, maintaining the normal functioning of the body and mitigating the manifestations of hormonal changes.

2. Key vitamins and minerals for women after 40 years

With age, the body’s need for certain vitamins and minerals may increase. Below is a list of the most important nutrients for women after 40 years, indicating their role and potential sources in dietary supplements:

• Vitamin D: It is necessary for the health of bones, the immune system and the nervous system. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. Bades with vitamin D3 (cholecalciferol) are the most effective form.
  • Benefit: Strengthening bones, prevention of osteoporosis, supporting immunity, improving mood.
  • Recommended dosage: Varies depending on the level of vitamin D in the blood. It is usually recommended 600-2000 IU per day.
• Calcium: It is important for the health of bones and teeth. A decrease in estrogen levels can lead to a loss of bone mass. Calcium dietary supplements are often combined with vitamin D for better absorption.
  • Benefit: Strengthening bones, prevention of osteoporosis, maintaining tooth health, participation in muscle contraction and transmission of nerve impulses.
  • Recommended dosage: 1000-1200 mg per day (including calcium from food).
• Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. With age, the assimilation of vitamin B12 can worsen.
  • Benefit: Maintaining the health of the nervous system, improving cognitive functions, preventing anemia, increasing energy.
  • Recommended dosage: 2.4 mcg per day.
• Magnesium: Participates in more than 300 enzymatic reactions in the body. It is important for the health of bones, muscles, nervous system and heart.
  • Benefit: Maintaining bone health, reducing muscle cramps, improving sleep, reducing anxiety, normalization of blood pressure.
  • Recommended dosage: 320 mg per day.
• Omega-3 fatty acids: Important to the health of the heart, brain and joints. Contained in fatty fish (salmon, mackerel, sardines). Dietary supplements with fish oil are a convenient way to get a sufficient amount of omega-3.
  • Benefit: Maintaining heart health, improving cognitive functions, reducing inflammation, relief of joint pain.
  • Recommended dosage: 1000-2000 mg per day (EPA and DHA).
• Iron: It is necessary for the formation of hemoglobin, carrying oxygen in the blood. Iron deficiency can lead to fatigue, weakness and dizziness. It is especially important for women with abundant menstruation.
  • Benefit: Prevention of anemia, increased energy, improvement of cognitive functions.
  • Recommended dosage: 18 mg per day (it may be required more with iron deficiency).
• Vitamin E: Antioxidant that protects cells from damage by free radicals. It is important for the health of the skin, hair and immune system.
  • Benefit: Cell protection from damage, maintaining the health of the skin and hair, strengthening immunity.
  • Recommended dosage: 15 mg per day.
• Vitamin C: The antioxidant necessary for the formation of collagen, wound healing and strengthening immunity.
  • Benefit: Cell protection from damage, maintaining skin health, strengthening immunity, improving iron absorption.
  • Recommended dosage: 75 mg per day.
• Zinc: It is important for the immune system, wound healing and maintaining the health of the skin, hair and nails.
  • Benefit: Strengthening immunity, acceleration of wound healing, maintaining the health of the skin, hair and nails.
  • Recommended dosage: 8 mg per day.
• Selenium: Antioxidant that protects the cells from damage. It is important for the thyroid gland.
  • Benefit: Cell protection from damage, maintaining the health of the thyroid gland, strengthening immunity.
  • Recommended dosage: 55 mcg per day.

3. Herbal dietary supplements to support hormonal balance

Some herbs have properties that can help soften the symptoms of perimenopause and maintain hormonal balance. It is important to remember that the effectiveness of herbal dietary supplements can vary, and before their use it is necessary to consult a doctor.

• BLOPOGOGON BOLACE (Black COHOSH): One of the most studied herbs to facilitate the tents of the heat, night sweating and other symptoms of menopause.
  • The mechanism of action: Presumably, affects serotonin receptors in the brain, adjusting body temperature and mood.
  • Side effects: Rarely – stomach disorder, headache. Not recommended for liver diseases.
  • Dosage: Usually 40 mg extract twice a day.
• Соя (I’m isoflavones): Contains isoflavons, which are phytoestrogens, that is, vegetable compounds that simulate the effects of estrogen.
  • The mechanism of action: They are associated with estrogen receptors, having a weak estrogen -like effect.
  • Benefit: They can help reduce the ebbs of heat, dry vagina and improve bone density.
  • Side effects: Rarely – bloating, nausea.
  • Dosage: Usually 40-80 mg of isoflavons per day.
• Red Clover (Red Clover): It also contains isoflavon.
  • The mechanism of action: Similar to soy, it is associated with estrogen receptors.
  • Benefit: It can help reduce the ebbs of heat and improve bone density.
  • Side effects: Rarely – stomach disorder.
  • Dosage: Usually 40-80 mg of isoflavons per day.
• Dudnik Chinese (Dong quai): It is traditionally used in Chinese medicine to treat gynecological diseases.
  • The mechanism of action: Presumably contains compounds that affect the level of estrogen.
  • Benefit: It can help relieve menstrual pain and symptoms of menopause.
  • Side effects: It can increase sensitivity to sunlight, dilute blood. Not recommended during pregnancy and breastfeeding.
  • Dosage: Usually 1-2 grams per day.
• Holy Vitex (Chasteberry): It affects the level of prolactin, hormone regulating the menstrual cycle.
  • The mechanism of action: Reduces the level of prolactin, which can help normalize the menstrual cycle and reduce PMS symptoms.
  • Benefit: It can help relieve PMS symptoms, such as breast soreness, irritability and fluid retention.
  • Side effects: Rarely – stomach disorder, headache.
  • Dosage: Usually 20-40 mg of extract per day.
• Wild Yams: Contains diosgenin, which is the predecessor of progesterone.
  • The mechanism of action: The body cannot directly convert diosgenin into progesterone, so its effect on the hormonal balance is debatable.
  • Benefit: Some women use it to alleviate the symptoms of menopause, but evidence of its effectiveness is limited.
  • Side effects: Rarely – stomach disorder.
  • Dosage: Varies depending on the product.

4. Dietary supplements to support cognitive functions

With age, cognitive functions can deteriorate. Some dietary supplements can help maintain brain health and improve cognitive functions.

• Ginkgo biloba (Ginkgo Biloba): Improves blood circulation in the brain and has antioxidant properties.
  • Benefit: It can help improve memory, concentration and cognitive functions.
  • Side effects: Rarely – headache, stomach disorder. It can dilute blood.
  • Dosage: Usually 120-240 mg of extract per day.
• Phosphateidilsin (PhOSPhatIDYLSERINE): Phospholipid, important for the structure and functioning of cell membranes of the brain.
  • Benefit: It can help improve memory, concentration and cognitive functions.
  • Side effects: Rarely – stomach disorder.
  • Dosage: Usually 100-300 mg per day.
• Acetyl-L-Carnitine (Acetyl-Carnitine): Amino acid involved in energy metabolism in brain cells.
  • Benefit: It can help improve memory, concentration and cognitive functions.
  • Side effects: Rarely – stomach disorder, excitement.
  • Dosage: Usually 500-1500 mg per day.
• Coenzim Q10 (COQ10): The antioxidant involved in the production of energy in cells.
  • Benefit: It can help protect brain cells from damage and improve cognitive functions.
  • Side effects: Rarely – stomach disorder.
  • Dosage: Usually 100-300 mg per day.

5. Dietary dietary supplements to support the health of the heart and blood vessels

After 40 years, the risk of cardiovascular diseases increases. Some dietary supplements can help support the health of the heart and blood vessels.

• Omega-3 fatty acids: Reduce the level of triglycerides, improve the function of the endothelium and reduce the risk of blood clots.
• Coenzim q10: Improves the function of the heart muscle and has antioxidant properties.
• Red yeast rice (Red Yeast Rice): Contains Monacoline K, which can reduce cholesterol. It is important to use with caution and under the supervision of a doctor, as it can cause side effects similar to statins.
• Garlic (Garlic): It can reduce blood pressure and cholesterol.
• Magnesium: Participates in the regulation of blood pressure and heart rhythm.

6. Dietrs to support the health of bones and joints

With age, the bone mass decreases, and the risk of osteoporosis increases. Some dietary supplements can help support the health of bones and joints.

• Calcium and vitamin D: It is necessary for the health of bones and the prevention of osteoporosis.
• Vitamin K2: Calcium helps to depart in bones, and not in soft tissues.
• Magnesium: Participates in the formation of bone tissue.
• Glucosamine and chondroitin: They can help relieve joint pain and improve their mobility.
• MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the formation of collagen, an important component of the articular cartilage.
• Collagen: Protein, which forms the basis of connective tissue, including cartilage and ligaments. Reception of collagen can help improve the condition of the joints and skin.

7. Dietrs to support the health of the skin, hair and nails

With age, the skin loses elasticity, the hair becomes thinner, and the nails become more brittle. Some dietary supplements can help maintain the health of the skin, hair and nails.

• Collagen: Improves skin elasticity, reduces wrinkles and strengthens hair and nails.
• Biotin (Vitamin B7): It is necessary for the health of hair and nails.
• Vitamin C: Participates in the formation of collagen.
• Zinc: It is important for the health of the skin, hair and nails.
• Selenium: Protects cells from damage and supports hair and nails.
• Omega-3 fatty acids: Support the health of the skin and hair.
• Hyaluronic acid: Moisturizes the skin and improves its elasticity.

8. Dietrs to support the immune system

With age, the immune system can weaken, making the body more susceptible to infections. Some dietary supplements can help support the immune system.

• Vitamin C: Strengthens the immunity and protects the cells from damage.
• Vitamin D: Plays an important role in the immune system.
• Zinc: It is necessary for the normal operation of immune cells.
• Selenium: Protects cells from damage and supports the immune function.
• Probiotics: Support the health of intestinal microflora, which plays an important role in immunity.
• Echinacea (Echinacea): It can help reduce the duration and severity of colds.

9. Forms of dietary supplement release: choosing the best option

Bades are available in various forms of release, each of which has its own advantages and disadvantages:

• Tablets: Convenient in use and storage, but it can be difficult to swallow.
• Capsules: It is easier to swallow than tablets and may contain oils or powders.
• Liquids: It is easy to swallow and absorb, but can be less convenient in storage and dosing.
• Powders: You can add to drinks or food.
• Jelly Bean: Nice for taste and convenient to use, but may contain added sugar.

The choice of release form depends on individual preferences and needs.

10. How to choose the right dietary supplement: quality and security criteria

When choosing dietary supplements, it is important to pay attention to the following factors:

• Manufacturer: Choose products of famous and reliable manufacturers with a good reputation.
• Composition: Carefully study the composition of the product and make sure that it contains the necessary ingredients in the necessary dosages.
• Certification: Check the availability of quality certificates confirming the correspondence of the product with the established standards.
• Reviews: Read the reviews of other consumers to find out about their experience of using the product.
• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.

11. Possible side effects and contraindications

Bades, like any other substances, can cause side effects and have contraindications. It is important to carefully study the instructions for use and take into account the following factors:

• Individual intolerance: Some people may have an allergy or intolerance to individual dietary supplements.
• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect.
• Pregnancy and breastfeeding: Reception of some dietary supplements is contraindicated during pregnancy and breastfeeding.
• Diseases: In the presence of certain diseases (for example, diseases of the liver, kidneys or thyroid gland), taking some dietary supplements may be contraindicated or demanded.

12. Bades and medicines: compatibility and interaction

Some dietary supplements can interact with medicines by changing their effect or causing side effects. It is important to inform the doctor about all the dietary supplements that you accept so that he can evaluate possible risks.

• Anticoagulants: Bades containing vitamin K, ginkgo bilobe, garlic or ginger can enhance the effect of anticoagulants and increase the risk of bleeding.
• Antidepressants: Bades containing St. John’s wort can interact with antidepressants and cause undesirable effects.
• Offidiabetic drugs: Bades containing chrome or ginseng can affect blood sugar and require adjusting the dose of antidiabetic drugs.
• Hormonal drugs: Dietary supplements containing phytoestrogens can interact with hormonal drugs and influence their effectiveness.

13. Individual approach to the choice of dietary supplements

The choice of dietary supplements should be individual and based on your needs, health status and recommendations. Blindly should not follow the advertisement or the advice of friends. It is important to consider the following factors:

• Age: The need for certain vitamins and minerals can change with age.
• Life: Women leading an active lifestyle or stress may need more certain nutrients.
• Nutrition: If your diet is not balanced, dietary supplements can help replenish the deficiency of the necessary substances.
• Diseases: If there are any diseases, it is necessary to take into account their influence on the need for certain nutrients and the possibility of interaction between dietary supplements with medicines.
• Test results: Blood tests can help determine the deficiency of vitamins and minerals and choose the most suitable dietary supplements.

14. Recommendations for the use of dietary supplements

To achieve the maximum effect of taking dietary supplements, the following recommendations must be followed:

• Observe the dosage: Do not exceed the recommended dosage specified in the instructions for use.
• Take dietary supplements regularly: To achieve a sustainable effect, it is necessary to take dietary supplements regularly, in accordance with the doctor’s recommendations or instructions for use.
• Take dietary supplements during meals: Some dietary supplements are better absorbed if they are taken during food.
• Combine the reception of dietary supplements with a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To maintain health and good health, you need to eat right, regularly play sports and get enough sleep.
• Control your condition: Carefully follow your well -being and inform the doctor about any side effects.

15. Alternative approaches to maintaining health after 40 years

In addition to taking dietary supplements, there are other approaches to maintaining health and well -being after 40 years:

• Balanced nutrition: The diet should be rich in fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.
• Regular physical exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity of physical activity per week are recommended.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Stress management: Find the ways to cope with stress, such as yoga, meditation or communication with friends and family.
• Regular medical examinations: Pass regular medical examinations and screening to identify and treat diseases in the early stages.
• Refusal of bad habits: Refuse smoking and alcohol abuse.

16. The latest research in the field of dietary supplements for women after 40 years

Scientific research in the field of dietary supplements for women after 40 years is constantly developing. New studies are studying the effectiveness and safety of various nutrients and plant extracts to maintain health and alleviate the symptoms of perimenopause. It is important to monitor new scientific data and consult a doctor to receive relevant information.

17. Legal aspects of the use of dietary supplements

In Russia, dietary supplements are regulated by the legislation that determines the requirements for their composition, production, labeling and advertising. It is important to purchase dietary supplements only in pharmacies or from trusted suppliers in order to avoid fakes and low -quality products.

18. Conclusion

Bades can be a useful addition to a healthy lifestyle for women after 40 years. They can help replenish the deficiency of the necessary nutrients, maintain hormonal balance, improve cognitive functions, heart and blood vessels, bones and joints, skin, hair and nails, and strengthen the immune system. It is important to choose dietary supplements consciously, taking into account your individual needs, health status and recommendations of a doctor. Do not forget that dietary supplements are not replacing a healthy lifestyle and cannot cure diseases. They only help maintain health and good health during hormonal changes.