Popular dietary supplements for women’s beauty and health

Popular dietary supplements for women’s beauty and health: a guide in the world of additives

Part 1: Basic nutrients and their role in female health

A woman’s health is a complex and multifaceted system, which is influenced by many factors: hormonal changes, stress, diet, lifestyle and age. A balanced diet is the foundation of good health, however, in the modern rhythm of life, it is not always possible to receive all the necessary vitamins, minerals and other biologically active substances only from food. It is here that biologically active additives (dietary supplements) come to the rescue. It is important to understand that dietary supplements are not drugs and are not intended for the treatment of diseases. They serve to maintain health, replenish deficits and improve overall well -being. The choice of dietary supplements should be based on individual needs and consultations with a specialist.

1.1. Vitamin D: The sun in the capsule

Vitamin D plays a key role in maintaining the health of bones, the immune system and the cardiovascular system. It contributes to the absorption of calcium and phosphorus necessary for the strength of bone tissue, which is especially important for women during menopause, when the risk of osteoporosis increases. In addition, vitamin D affects the mood, energy level and can even reduce the risk of developing certain types of cancer.

• The benefits for women:

  • Strengthening bones and prevention of osteoporosis.
  • Support for the immune system and reducing the risk of infections.
  • Improving the mood and decreasing the symptoms of depression.
  • Regulation of the level of calcium in the blood.
  • Possible prevention of certain types of cancer.

• Output forms:

  • D3 (cholecalciferol) is the most effective form similar to vitamin D produced by skin under the influence of sunlight.
  • D2 (ergocalciferol) is a less effective form obtained from plants.

• Dosage: The recommended daily dose of vitamin D varies depending on the age, lifestyle and health status. Adult women are usually recommended 600-800 IU per day. In case of deficiency, the dosage can be increased under the supervision of a doctor.

• Sources in food: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).

1.2. Calcium: the basis of durable bones and not only

Calcium is a vital mineral necessary for the health of bones and teeth. It also plays a role in the functioning of muscles, nervous system and cardiovascular system. Women especially need enough calcium during pregnancy, breastfeeding and menopause.

• The benefits for women:

  • Strengthening bones and prevention of osteoporosis.
  • Support for the health of tooths.
  • Regulation of muscle contractions.
  • Participation in the transfer of nerve impulses.
  • Support for normal heart rhythm.

• Output forms:

  • Calcium carbonate is the most common and affordable form, but requires an acidic medium of the stomach for absorption.
  • Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach.
  • Calcium gluconate is easily absorbed, but contains less elementary calcium.

• Dosage: The recommended daily dose of calcium for adult women is 1000 mg, for women over 50 – 1200 mg.

• Sources in food: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), broccoli, enriched products (soy milk, tofu).

1.3. Iron: Energy and vitality

Iron is an important trace element necessary for the formation of hemoglobin, which transfers oxygen from lungs to tissues. Iron deficiency (anemia) can lead to fatigue, weakness, headaches, dizziness and a decrease in immunity. Women are especially at risk of developing iron deficiency anemia due to menstrual bleeding.

• The benefits for women:

  • Prevention and treatment of iron deficiency anemia.
  • Increased energy and decrease in fatigue.
  • Support for cognitive functions (memory, attention).
  • Strengthening the immune system.
  • Maintaining health, hair and nails.

• Output forms:

  • Hem iron – contained in animal products and is better absorbed.
  • Non -hem iron – contained in products of plant origin and is worse absorbed.
  • Iron fumarat, iron sulfate, iron gluconate – various forms of iron used in dietary supplements.

• Dosage: The recommended daily dose of iron for adult women is 18 mg, for pregnant women – 27 mg. With iron deficiency anemia, the dosage can be increased under the supervision of a doctor.

• Sources in food: Red meat, poultry, fish, legumes (beans, lentils), spinach, enriched cereals.

1.4. Magnesium: Calm and relaxation

Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It is necessary for the health of muscles, nervous system, heart and bones. Magnesium helps reduce stress, improve sleep and relieve PMS symptoms.

• The benefits for women:

  • Reducing stress and anxiety.
  • Improving sleep.
  • Relief of PMS symptoms (headaches, irritability, bloating).
  • Support for muscle and nervous system health.
  • Regulation of blood sugar.

• Output forms:

  • Magnesium citrate is well absorbed and has a slight laxative effect.
  • Magnesium oxide is less absorbed, but contains more elementary magnesium.
  • Magnesium glycinate is well absorbed and does not cause side effects.
  • Magnesium tronate – it is believed that it penetrates the brain better.

• Dosage: The recommended daily dose of magnesium for adult women is 310-320 mg.

• Sources in food: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

1.5. Folic acid (vitamin B9): the key to a healthy pregnancy

Folic acid is a vitamin of group B necessary for the normal development of the nervous system of the fetus during pregnancy. It also plays a role in the formation of red blood cells and DNA metabolism.

• The benefits for women:

  • Prevention of defects of the nervous tube in the fetus during pregnancy.
  • Reducing the risk of developing cardiovascular diseases.
  • Support for brain health and cognitive functions.
  • Participation in the formation of red blood cells.

• Output forms:

  • Folic acid is a synthetic form of vitamin B9.
  • Methylfolat is an active form of vitamin B9, which is better absorbed, especially people with genetic mutations.

• Dosage: The recommended daily dose of folic acid for adult women is 400 μg, for pregnant women – 600 μg.

• Sources in food: Dark green leafy vegetables, legumes, citrus fruits, avocados, enriched products (cereals, bread).

Part 2: Bad for beauty: leaving from the inside

External beauty is a reflection of internal health. Proper nutrition and prosperity of the necessary nutrients is the basis of beautiful skin, hair and nails. Some dietary supplements can help improve skin condition, strengthen hair and nails, as well as slow down the aging process.

2.1. Collagen: Elasticity and skin elasticity

Collagen is a protein that forms the basis of connective tissue, including skin, hair, nails, joints and bones. With age, the production of collagen decreases, which leads to wrinkles, the loss of skin elasticity and joint problems.

• The benefits for women:

  • Improving elasticity and skin elasticity.
  • Reducing wrinkles and thin lines.
  • Strengthening hair and nails.
  • Support for joint health.
  • Acceleration of wound healing.

• Output forms:

  • Hydrolyzed collagen is the most easily absorbed form of collagen.
  • Collagen peptides are small fragments of collagen, which are also easily absorbed.
  • Sea collagen – they get from fish, it is believed that it is better absorbed than collagen from other sources.
  • Bully collagen – get from cows.
  • Chicken collagen – get from chicken cartilage.

• Dosage: The recommended daily dose of collagen varies depending on the form of release and manufacturer. It is usually recommended 5-10 grams per day.

• Products that stimulate collagen production: It is important not only to take collagen in the form of dietary supplements, but also to consume products rich in vitamin C, amino acids (Prailin, Glycin, Lizin) and copper.

2.2. Hyaluronic acid: hydration and volume

Hyaluronic acid is a substance that is naturally contained in the skin and connective tissue. It has a unique ability to retain moisture, which helps the skin remain moisturized, elastic and smooth.

• The benefits for women:

  • Moisturization of the skin from the inside.
  • Improving elasticity and skin elasticity.
  • Reducing wrinkles and thin lines.
  • Acceleration of wound healing.
  • Support for joint health.

• Output forms:

  • Capsules.
  • Liquid.
  • Local care (creams, serums). The effectiveness of oral administration of hyaluronic acid for the skin still remains the subject of scientific discussions.

• Dosage: The recommended daily dose of hyaluronic acid varies depending on the form of the release and manufacturer. It is usually recommended 120-240 mg per day.

2.3. BIOTIN (vitamin B7): Strong hair and nails

Biotin is a vitamin of group B, necessary for the health of hair, skin and nails. It participates in the metabolism of fats, carbohydrates and proteins, as well as in the formation of keratin, the main building material of hair and nails.

• The benefits for women:

  • Strengthening hair and nails.
  • Improving hair growth.
  • Reducing brittle hair and nails.
  • Support for the health of the skin.

• Output forms:

  • Capsules.
  • Tablets.
  • Chewing pills.

• Dosage: The recommended daily dose of biotin for adults is 30-100 mcg. In some cases, with problems with hair and nails, the dosage can be increased under the supervision of a doctor.

• Important: Biotin’s deficiency is rare, since it is synthesized in the intestines. However, taking antibiotics can disrupt the intestinal microflora and lead to a biotin deficiency.

2.4. Omega-3 fatty acids: skin radiance and heart health

Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the brain, heart and skin. They have anti -inflammatory properties and help maintain skin moisturizes.

• The benefits for women:

  • Improving the condition of the skin (moisture, reduction of inflammation).
  • Support for the health of the heart and blood vessels.
  • Improving the mood and decreasing the symptoms of depression.
  • Support for brain health and cognitive functions.

• Output forms:

  • Fish oil – contains EPA (eicopascentenoic acid) and DHA (non -icosaexenic acid).
  • Crile oil – contains EPA and DHA in the form of phospholipids, which makes it more easily absorbed.
  • Plant sources (flax, chia, hemp oil)-contain ALA (alpha-linolenic acid), which should be transformed into EPA and DHA in the body. This process is not always effective.

• Dosage: The recommended daily dose of EPA and DHA is 250-500 mg.

• Sources in food: Fat fish (salmon, tuna, mackerel, sardines), walnuts, flax seeds, chia seeds.

2.5. Antioxidants: Free radical protection

Antioxidants are substances that protect the cells from damage caused by free radicals. Free radicals are formed as a result of normal metabolic processes, as well as under the influence of external factors (environmental pollution, ultraviolet radiation, smoking). Antioxidants help to slow down the aging process and reduce the risk of chronic diseases.

• Popular antioxidants:

  • Vitamin C.
  • Vitamin E.
  • Selenium.
  • Coenzim q10.
  • A resveratrol.
  • Astaxanthin.
  • Green tea extract.
  • Extract of grape seeds.

• The benefits for women:

  • Skin protection from damage caused by free radicals.
  • Slow down aging processes.
  • Improving complexion.
  • Support for the health of the heart and blood vessels.
  • Strengthening the immune system.

• Dosage: The recommended daily dose of antioxidants varies depending on the specific substance.

• Sources in food: Fruits, vegetables, berries, nuts, seeds, green tea.

Part 3: Bad for Women’s Health: Support for Hormonal Balance and Reproductive Function

Hormonal balance plays a key role in the health of a woman throughout her life. Bades containing plant extracts and other biologically active substances can help maintain hormonal balance, relieve PMS symptoms, improve reproductive function and alleviate the symptoms of menopause.

3.1. Soy isoflavones: natural support during menopause

Soy isoflavones are phytoestrogens, plant compounds, which in their structure resemble estrogens. They can contact estrogen receptors in the body and have a weak estrogen -like effect. This can help alleviate the symptoms of menopause, such as tides, night sweating and mood swings.

• The benefits for women:

  • Relief symptoms of menopause.
  • Reducing the risk of osteoporosis.
  • Support for the health of the heart and blood vessels.
  • Possible prevention of certain types of cancer.

• Output forms:

  • Soy extract.
  • Soi isoflavon.

• Dosage: The recommended daily dose of soy isoflavon is 40-80 mg.

• Important: Some studies show that high doses of soybean isoflavon can have a negative effect on hormonal balance. Therefore, before taking dietary supplements with soy isoflavones, it is necessary to consult a doctor.

3.2. Evening primrose oil: relief of PMS symptoms

Evening primrose oil is a source of gamma-linolenic acid (GLA), omega-6 fatty acid, which has anti-inflammatory properties. GLA can help alleviate the symptoms of PMS, such as breast soreness, bloating, irritability and mood swings.

• The benefits for women:

  • Relief of PMS symptoms.
  • Reducing inflammation.
  • Improving the condition of the skin.

• Output forms:

  • Capsules.
  • Liquid oil.

• Dosage: The recommended daily dose of oil primrose is 1-3 grams.

3.3. Sacred Vitex (Abraham tree): regulation of the menstrual cycle

The sacred vitex is a plant that is traditionally used to treat problems with the menstrual cycle. It contains compounds that can affect the level of prolactin, a hormone that regulates the menstrual cycle.

• The benefits for women:

  • The regulation of the menstrual cycle.
  • Relief of PMS symptoms.
  • Improving reproductive function.

• Output forms:

  • Sacred Vitex extract.

• Dosage: The recommended daily dose of the sacred vitex varies depending on the manufacturer. It is usually recommended 20-40 mg of extract per day.

• Important: The sacred vitex can interact with some drugs, so before taking, you need to consult a doctor.

3.4. D-Hiro-foreign (DCI): Support for polycystic ovary syndrome (PCOS)

D-hiro-foreign (DCI) is a form of inositol, a vitamin-like substance that plays a role in the metabolism of glucose and insulin. DCI can help improve insulin sensitivity and reduce the level of androgens (male hormones) in women with polycystic ovary syndrome (SPKU).

• The benefits for women:

  • Improving insulin sensitivity.
  • Reducing the level of androgens.
  • The regulation of the menstrual cycle.
  • Improving fertility.

• Output forms:

  • Capsules.
  • Powder.

• Dosage: The recommended daily dose of the D-hiro-foreigner is 1200 mg.

• Important: DCI is often combined with a myo foreigner to achieve the optimal effect.

3.5. Maka Peruvian: energy and fertility

Peruvian poppy is a plant that grows in the Andes. It is traditionally used to increase energy, improve libido and increase fertility.

• The benefits for women:

  • Increasing energy level.
  • Improving libido.
  • Hormonal balance support.
  • Improving fertility.

• Output forms:

  • Powder.
  • Capsules.

• Dosage: The recommended daily dose of Pyruanskaya poppies is 1-3 grams.

Part 4: Important points when choosing and receiving dietary supplements

The choice and reception of dietary supplements is a responsible process that requires an attentive approach. It is important to consider individual needs, health status and possible contraindications.

4.1. Consultation with a doctor: first of all

Before you start taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your health status, determine your individual needs and choose suitable dietary supplements taking into account possible contraindications and interactions with drugs.

4.2. Quality and safety: choose reliable manufacturers

When choosing dietary supplements, you need to pay attention to the quality and safety of products. Choose dietary supplements from famous and reliable manufacturers who have a good reputation and test their products for compliance with quality standards. Pay attention to the availability of quality and conformity certificates.

4.3. Composition: Carefully study the label

Carefully study the composition of dietary supplements before buying. Make sure that there are no ingredients for which you may have an allergy or intolerance to. Pay attention to the content of active substances and auxiliary components.

4.4. Dosage: Follow the instructions

Take dietary supplements in accordance with the instructions on the packaging or recommendations of the doctor. Do not exceed the recommended dosage, as this can lead to undesirable side effects.

4.5. Reception Dates: Pow Patience

Do not expect instant results from taking dietary supplements. Usually, to achieve the visible effect, several weeks or even months of regular administration are required. Be patient and continue to take dietary supplements in accordance with the recommendations.

4.6. Side effects: monitor the reaction of the body

Carefully follow the reaction of your body to the intake of dietary supplements. When any undesirable side effects appear (allergic reactions, digestive disorders, headaches), it is necessary to stop taking and see a doctor.

4.7. Interaction with drugs: Consider the risks

Some dietary supplements can interact with drugs, enhancing or weakening their effect. Before taking dietary supplements, it is necessary to inform the doctor about all the drugs that you take to avoid undesirable interactions.

4.8. Storage: follow the rules

Store dietary supplements in accordance with the instructions on the package. It is usually recommended to store them in dry, cool and protected place from the light, inaccessible to children.

Part 5: The future of dietary supplements for women’s health: Prospects and research

Research in the field of dietary supplements for female health continues, and in the future we can expect the emergence of new and more effective products. One of the promising areas is the development of personalized dietary supplements that take into account the individual genetic characteristics and needs of each woman. Studies are also conducted on the study of the effect of dietary supplements on the intestinal microbia and its role in maintaining female health. An in -depth understanding of the interaction between nutrients, hormones and other factors affecting female health will create more effective and safe dietary supplements in the future.

Remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle. They can be a useful addition to your diet, but should not be considered as a panacea from all diseases. Caring for your health is an integrated approach that includes proper nutrition, regular physical exercises, sufficient sleep, stress management and regular visits to a doctor.