TOP-5 dietary supplements to maintain women’s health

TOP-5 dietary supplements to maintain women’s health: detailed review, scientific justifications and practical recommendations

Section 1: Vesel’s primrose oil (Evening Primrose Oil – EPO)

1.1. Chemical composition and mechanism of action:

Evening primrose (oenothera biennis) is a rich source of gamma-linolenic acid (GLA), omega-6 fatty acid necessary for the synthesis of prostaglandins. Prostaglandins are hormone -like substances involved in many physiological processes, including inflammation, regulation of vascular tone and modulation of the immune system. GLA is the predecessor of digomo-gamma-linolenic acid (DGLA), which, in turn, is converted into prostaglandin E1 (PGE1). PGE1 has anti -inflammatory and vasodilating properties, which can explain many of the primrose attributed to evening beneficial effects.

Unlike other omega-6 fatty acids, such as linoleic acid (LA), GLA costs the need for the Delta-6-Democrat for its metabolism. In some people, especially in those who suffer from a deficiency of nutrients, insulin resistance or chronic diseases, the activity of Delta-6-premiacs can be reduced, which leads to a deficiency of GLA and, as a result, to impaired PGE1 synthesis. Additional intake of the oil primrose provides the body with a ready GLA, eliminating the need for the activity of Delta-6-fad.

The oil also contains linoleic acid (LA), oleic acid and palmitic acid, although it is GLA that makes the main contribution to its therapeutic properties. GLA concentration in oil primrose usually varies from 8% to 14%.

1.2. Benefits for women’s health:

• Premenstrual syndrome (PMS): Evening primrose oil is one of the most studied means to alleviate the symptoms of PMS, such as breast pain (mastalgy), irritability, bloating, depression and headaches. PGE1, formed from GLA, helps to relax the smooth muscles of the uterus, reduces inflammation and normalizes the hormonal balance. Numerous clinical studies confirm the effectiveness of the oil primrose in relief of PMS symptoms. For example, a randomized dual-blind-controlled study, published in the journal Complementary Therapies in Medicine, showed that the intake of 3-6 grams of evening primrose per day for three months significantly reduces the severity of PMS symptoms.
• Mastalgia (chest pain): Mastalgia, especially a cyclic mastaling associated with the menstrual cycle, is a common problem among women. Evening primrose can help reduce pain and sensitivity in the chest due to its anti -inflammatory properties and the ability to modulate prolactin. Prolactin is a hormone that plays a role in the development of the mammary glands and lactation. Studies show that the oil primrose can reduce the sensitivity of the mammary glands to prolactin, thereby reducing pain.
• Menopause: During the period of menopause in women, the level of estrogen decreases, which leads to various symptoms, such as flare, night sweating, dryness of the vagina and mood swings. Evening primrose can help relieve some of these symptoms. Although scientific data confirming the effectiveness of the oil primrose to treat all symptoms of menopause are not enough, some studies show that it can reduce the frequency and intensity of the tides. In addition, the oil primrose can improve the condition of the skin and mucous membranes, reducing dryness and itching.
• Skin health: GLA is an important component of the cell membrane of the skin and is necessary to maintain its barrier function. Evening primrose can help improve the skin condition in people with eczema, atopic dermatitis and other skin diseases. GLA helps to moisturize the skin, reduces inflammation and itching. Studies show that the oil primrose can improve skin hydration, reduce transepidermal water loss and improve skin elasticity.
• Reproductive health: Some studies show that the oil primrose can improve the reproductive health of women. GLA can contribute to the ripening of cervical mucus, which facilitates conception. In addition, the oil primrose can help reduce inflammation in the reproductive organs, which can be useful for women with endometriosis and other inflammatory diseases.

1.3. Dosage and method of application:

The recommended dosage of the oil primrose varies depending on the purpose of the intake and individual characteristics of the body. To relieve symptoms of PMS, it is usually recommended to take 3-6 grams of oil of evening primrose per day, divided into several receptions. For the treatment of the mastic, dosage may be similar. To improve the condition of the skin, 1-2 grams per day are usually enough.

The oil primrose oil is available in capsules and in liquid form. Capsules are more convenient to use, but liquid oil can be added to food or use externally. It is important to choose oil primrose from trusted manufacturers in order to guarantee its quality and cleanliness.

1.4. Side effects and contraindications:

The oil primrose oil is usually well tolerated, but some people can have side effects, such as nausea, diarrhea, headache and stomach disorder. In rare cases, allergic reactions may occur.

The oil primrose is contraindicated for people with epilepsy or other convulsive disorders, as it can increase the risk of seizures. It should also be caused by people taking anticoagulants, as it can enhance their action and increase the risk of bleeding. Pregnant and lactating women before taking the oil primrose need to consult a doctor.

1.5. Interaction with other drugs:

Evening primrose can interact with some drugs, such as anticoagulants, antiplatelets, phenotiasins and anesthetics. With simultaneous intake with anticoagulants and anti -signs, the oil primrose oil can increase the risk of bleeding. Phenotiazins used to treat mental disorders can reduce the effectiveness of the oil primrose. Anesthetics can interact with the oil primrose, increasing the risk of seizures.

Section 2: Vitamin D

2.1. Chemical composition and mechanism of action:

Vitamin D is a fat -soluble vitamin that plays an important role in maintaining the health of bones, the immune system and general well -being. Vitamin D exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D2 is found in some plant products and fungi, and vitamin D3 is synthesized in the skin under the influence of ultraviolet rays of sunlight.

Vitamin D is not active in itself. It should be activated in the body in two stages. First, vitamin D turns into a liver into a 25-hydroxyvitamin D (25 (OH) D), also known as calciol. Then calciol is transported to the kidneys, where it turns into an active form of vitamin D-1.25-dihydroxyvitamin D (1.25 (OH) 2D), also known as calcitriol.

Calcitriol acts as a hormone, associated with vitamin D receptors in cells of various body tissues. VDR are in most tissues, including bones, intestines, kidneys, immune cells and brain. The binding of calcitriol with VDR leads to the activation of genes that regulate a wide range of physiological processes, including:

• Calcium and phosphorus metabolism: Vitamin D helps the absorption of calcium and phosphorus in the intestines, which is necessary to maintain the health of bones and teeth. It also contributes to the reabsorption of calcium in the kidneys, preventing its loss in the urine.
• Immune function: Vitamin D plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as macrophages and T-lymphocytes, and increases their ability to fight infections. Vitamin D also helps to modulate inflammatory processes in the body.
• Cell growth and differentiation: Vitamin D is involved in the regulation of cell growth and differentiation, which is necessary for the normal development and functioning of tissues and organs. He can also play a role in cancer prevention.
• Muscle function: Vitamin D is important for maintaining strength and muscle function. Vitamin D deficiency can lead to muscle weakness and pain.

2.2. Benefits for women’s health:

• Bone health: Vitamin D is necessary to maintain bone health throughout life. In women, the risk of osteoporosis, a disease characterized by a decrease in bone density and an increased risk of fractures, is especially high after menopause. Vitamin D promotes calcium absorption and strengthens the bones, reducing the risk of osteoporosis and fractures.
• Immune function: Vitamin D plays an important role in maintaining a healthy immune system. It helps to protect the body from infections and autoimmune diseases. Vitamin D deficiency is associated with an increased risk of developing autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and systemic lupus erythematosus, which are more common in women.
• Reproductive health: Vitamin D plays a role in the reproductive health of women. It can affect the fertility, pregnancy and fetal development. Vitamin D deficiency is associated with an increased risk of developing polycystic ovary syndrome (PCO), infertility and pregnancy complications, such as preeclampsia and gestational diabetes.
• PMS: Some studies show that vitamin D can help relieve PMS symptoms. Vitamin D can affect the level of serotonin, neurotransmitter, which plays a role in the regulation of mood. Vitamin D deficiency can lead to a decrease in serotonin levels, which can contribute to the development of PMS symptoms, such as depression, anxiety and irritability.
• Cancer prevention: Some studies show that vitamin D can play a role in cancer prevention. Vitamin D can affect the growth and differentiation of cells, which can help prevent the development of cancer cells. Studies have shown that the higher levels of vitamin D are associated with a lower risk of developing breast cancer, colon cancer and ovarian cancer.

2.3. Dosage and method of application:

The recommended dosage of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Most adults are recommended to take 600-800 IU vitamin D per day. However, people with a deficiency of vitamin D or with an increased risk of deficiency may require higher doses.

The upper permissible limit of vitamin D consumption is 4000 IU per day. Reception of higher doses of vitamin D can lead to toxicity, manifested in the form of nausea, vomiting, weakness and damage to the kidneys.

Vitamin D is available in the form of additives in the form of vitamin D2 and vitamin D3. Vitamin D3 is considered more effective than vitamin D2, since it is better absorbed and remains longer in the body.

Vitamin D can also be obtained from food, such as fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, juices, flakes). However, getting enough vitamin D can be difficult only from food, especially in the winter months, when sunlight is not enough.

2.4. Side effects and contraindications:

Vitamin D is usually well tolerated in recommended doses. However, taking high doses of vitamin D can lead to side effects, such as nausea, vomiting, weakness, headache, loss of appetite, increased thirst, frequent urination and constipation. In rare cases, the use of high doses of vitamin D can lead to damage to the kidneys and hypercalcemia (an increased level of calcium in the blood).

Vitamin D is contraindicated for people with hypercalcemia, hypervitaminosis D and renal failure. It should be used with caution to people taking digoxin or thiazide diuretics, since it can enhance their action and increase the risk of side effects.

2.5. Interaction with other drugs:

Vitamin D can interact with some drugs, such as:

• Digoxin: Vitamin D can enhance the effect of digoxin, the drug used to treat heart failure and arrhythmias, and increase the risk of side effects.
• Tiazide diuretics: Vitamin D can increase the level of calcium in the blood, and thiazide diuretics can reduce the excretion of calcium in urine. The combination of these drugs can lead to hypercalcemia.
• Corticosteroids: Corticosteroids can reduce calcium absorption in the intestines and increase its excretion in the urine, which can lead to vitamin D.
• Orlistat: Orlistat, the drug used to treat obesity can reduce the absorption of fat -soluble vitamins, including vitamin D.

Section 3: Folic acid (vitamin B9)

3.1. Chemical composition and mechanism of action:

Folic acid, also known as vitamin B9, is a water -soluble vitamin that plays a critical role in cell growth and division, as well as in the metabolism of amino acids and nucleotides. Folic acid is a synthetic shape of the folate, which is naturally contained in food products.

In the body, folic acid turns into tetrahydrofolat (TGF), a cooferment involved in many important biochemical reactions, including:

• Synthesis DNA and RNA: TGF is necessary for the synthesis of purine and pyrimidine nucleotides, construction blocks of DNA and RNA. Folic acid deficiency can lead to a violation of DNA and RNA synthesis, which can slow down cell division and growth.
• Amino acid metabolism: TGF is involved in amino acid metabolism, such as homocysteine. Folic acid deficiency can lead to an increase in the level of homocysteine in the blood, which is a risk factor for the development of cardiovascular diseases.
• Erythrocyte formation: TGF is necessary for the formation of red blood cells (red blood cells). Folic acid deficiency can lead to megaloblastic anemia, characterized by the formation of large and immature red blood cells.

Folic acid plays an important role in preventing defects in the nervous tube (DNT) in the fetus during pregnancy. DNT is serious innate defects that can lead to disability or death. Taking folic acid before and during pregnancy significantly reduces the risk of DNT.

3.2. Benefits for women’s health:

• Prevention of defects in the nervous tube (DNT): The most famous and most important benefits of folic acid for women are the prevention of DNT in the fetus during pregnancy. DNT, such as Spina Bifida and Anencephaly, occur in the first weeks of pregnancy, often before a woman learns about her pregnancy. Therefore, it is important that all women of childbearing age receive a sufficient amount of folic acid.
• Support for a healthy pregnancy: Folic acid is necessary for the healthy development of the fetus throughout pregnancy. It is involved in the synthesis of DNA and RNA, cell growth and division, as well as in the formation of red blood cells. Folic acid deficiency can lead to complications of pregnancy, such as premature birth, low birth weight and intrauterine developmental.
• Prevention of megaloblastic anemia: Folic acid is necessary for the formation of red blood cells. Folic acid deficiency can lead to megaloblastic anemia, characterized by the formation of large and immature red blood cells that cannot effectively transfer oxygen.
• Health of the cardiovascular system: Folic acid helps to reduce the level of homocysteine in the blood. An increased level of homocysteine is a risk factor for the development of cardiovascular diseases such as atherosclerosis, stroke and myocardial infarction.
• Mental health: Some studies show that folic acid can play a role in maintaining mental health. Folic acid deficiency is associated with an increased risk of depression and other mental disorders.

3.3. Dosage and method of application:

The recommended daily dose of folic acid for adults is 400 mcg. Women planning pregnancy or in the early stages of pregnancy are recommended to take 400-800 μg of folic acid per day. Women with the history of DNT in the family or with other risk factors may require a higher dose of folic acid.

Folic acid is available in the form of additives in enriched foods, such as bread, cereals and pasta. Good sources of folate in food include dark green leafy vegetables (spinach, broccoli, salad-light), legumes (beans, lentils, chickpeas), citrus fruits (oranges, grapefruits) and avocados.

3.4. Side effects and contraindications:

Folic acid is usually well tolerated in recommended doses. In rare cases, side effects can occur, such as nausea, stomach disorder, loss of appetite and insomnia.

Folic acid can mask the deficiency of vitamin B12, which can lead to irreversible damage to the nervous system. Therefore, people with suspected vitamin B12 deficiency need to first undergo an examination and treatment of vitamin B12 deficiency before starting taking folic acid.

3.5. Interaction with other drugs:

Folic acid can interact with some drugs, such as:

• Metotrexat: Metotrexate is a drug used to treat cancer and autoimmune diseases. Folic acid can reduce the effectiveness of methotrexate.
• Anticonvulsants: Folic acid can reduce the effectiveness of some anticonvulsant drugs, such as phenytoid, primidon and phenobarbital.
• Sulfasalazine: Sulfasalazine is a drug used to treat inflammatory intestinal diseases. Sulfasalazine can reduce the absorption of folic acid.

Section 4: Probiotics

4.1. Chemical composition and mechanism of action:

Probiotics are living microorganisms that, when taking sufficient quantities, have a beneficial effect on the health of the owner. Probiotics are most often represented by bacteria, but can also include yeast and other microorganisms. The most common births of probiotic bacteria include Lactobacillus and Bifidobacterium.

Probiotics action mechanisms are diverse and include:

• Improving the balance of intestinal microbiots: Probiotics help to restore and maintain a healthy balance of intestinal microbiots, suppressing the growth of harmful bacteria and contributing to the growth of beneficial bacteria.
• Strengthening the barrier function of the intestine: Probiotics help strengthen the barrier function of the intestine, preventing the penetration of harmful substances and microorganisms into the bloodstream.
• Modulation of the immune system: Probiotics interact with the intestinal immune system, stimulating the immune response and reducing inflammation.
• Production of useful substances: Some probiotics produce beneficial substances, such as short -chain fatty acids (KCHK), vitamins and antioxidants. KCZHK, such as butyrate, acetate and propionate, are an important source of energy for the cells of the colon and have an anti -inflammatory effect.

4.2. Benefits for women’s health:

• Vaginal health: Probiotics play an important role in maintaining the health of the vagina. The vagina is inhabited by a variety of microorganisms, including lactobacillus, which produce lactic acid, supporting the acidic vaginal environment (PH 3.5-4.5). The sour vaginal environment helps to suppress the growth of harmful bacteria and prevent vaginal infections, such as bacterial vaginosis and candidiasis (thrush). Reception of probiotics, especially Lactobacillus strains, can help restore and maintain a healthy vaginal microbiota and prevent vaginal infections.
• Urinary tract infections (IMP): Probiotics can help prevent recurrent EPPs in women. IMPs are more common in women due to a shorter urethra, which facilitates the penetration of bacteria into the bladder. Probiotics can help prevent the IMP, displacing harmful bacteria from the urinary tract and strengthening the immune system.
• Intestinal health: Probiotics help maintain intestinal health, improving digestion, reducing bloating and constipation, and strengthening the immune system. Probiotics can be especially useful for women with irritable intestines (SRK) and other gastrointestinal disorders.
• Immune function: Probiotics play an important role in the regulation of the immune system. They help stimulate the immune response and reduce inflammation, protecting the body from infections and diseases.
• Mental health: Some studies show that probiotics can affect mental health. The axis of the intestines-MOZG is a bilateral connection between the intestines and the brain. Probiotics can affect the brain through the axis of the intestines, affecting the mood, cognitive functions and behavior. Studies have shown that probiotics can help reduce the symptoms of depression and anxiety.

4.3. Dosage and method of application:

The recommended dosage of probiotics varies depending on the strain of probiotics and the purpose of the reception. Most probiotic additives contain from 1 billion to 100 billion CO (colony -forming units) per dose.

Probiotics are available in the form of capsules, tablets, powders and liquids. It is important to choose probiotic additives from trusted manufacturers in order to guarantee their quality and efficiency. It is also important to store probiotic additives in accordance with the manufacturer’s instructions in order to maintain their activity.

Probiotics should be taken on an empty stomach or 30 minutes before meals. Some probiotics can be sensitive to the acid of the stomach, so it is recommended to take them with water or milk to protect them from destruction.

4.4. Side effects and contraindications:

Probiotics are usually well tolerated, but some people may have side effects, such as bloating, gases and stomach disorder. These side effects usually take place within a few days or weeks.

Probiotics are contraindicated for people with severe immunodeficiency, such as HIV/AIDS patients or patients who have undergone organs transplantation. In these cases, probiotics can cause infections.

4.5. Interaction with other drugs:

Probiotics can interact with some drugs such as antibiotics. Antibiotics can destroy probiotics, reducing their effectiveness. Therefore, it is recommended to take probiotics no earlier than 2-3 hours after taking antibiotics.

Section 5: Magnesium

5.1. Chemical composition and mechanism of action:

Magnesium is a macro element necessary for more than 300 enzymatic reactions in the body. It plays a critical role in energy metabolism, protein synthesis, regulation of blood glucose, maintaining bone health and nervous system, as well as in the regulation of muscle function and blood pressure.

Magnesium action mechanisms include:

• Enzymes Coherent: Magnesium is a cofactor for many enzymes involved in energy metabolism, including glycolis, a creative cycle and oxidative phosphorylation. It is also necessary for the synthesis of ATP, the main source of energy for cells.
• Protein synthesis: Magnesium is involved in the synthesis of protein, providing stability with ribosomes, organelles responsible for protein synthesis.
• Regulation of blood glucose levels: Magnesium helps regulate the level of glucose in the blood, increasing the sensitivity of cells to insulin.
• Maintaining bone health: Magnesium is necessary to maintain bone health, contributing to calcium absorption and participating in the formation of bone tissue.
• The function of the nervous system: Magnesium plays an important role in the function of the nervous system, regulating the transmission of nerve impulses and helping to reduce the excitability of nerve cells.
• Muscle function: Magnesium is necessary for the contraction and relaxation of muscles. It helps to regulate the flow of calcium in muscle cells, which is necessary for muscle contraction.
• Blood pressure regulation: Magnesium helps regulate blood pressure, relaxing blood vessels and reducing the resistance of peripheral vessels.

5.2. Benefits for women’s health:

• PMS: Magnesium can help alleviate the symptoms of PMS, such as chest pain, irritability, bloating, depression and headaches. Magnesium helps regulate the level of hormones, reduces inflammation and promotes muscle relaxation.
• Headaches and migraines: Magnesium can help prevent and relieve headaches and migraines. Magnesium deficiency is associated with an increased risk of developing headaches and migraines. Magnesium helps regulate the transmission of nerve impulses and relaxes blood vessels, which can help reduce headaches.
• Bone health: Magnesium is necessary to maintain bone health. It contributes to the absorption of calcium and is involved in the formation of bone tissue. Magnesium deficiency can lead to osteoporosis and increased risk of fractures.
• Regulation of blood glucose levels: Magnesium helps regulate the level of glucose in the blood. Magnesium deficiency is associated with an increased risk of developing insulin resistance and type 2 diabetes.
• Dream: Magnesium can help improve sleep quality. It helps to relax the muscles and nervous system, contributing to falling asleep and improving the duration of sleep.
• Anxiety and depression: Some studies show that magnesium can help reduce symptoms of anxiety and depression. Magnesium is involved in the regulation of neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood.

5.3. Dosage and method of application:

The recommended daily dose of magnesium for adult women is 310-320 mg. During pregnancy and breastfeeding, the need for magnesium increases.

Magnesium is available in the form of additives in various forms, such as magnesium oxide, magnesium citrate, magnesium glycinate and magnesium tronate. Magnesium citrate and magnesium glycinate are considered more bioavailable than magnesium oxide.

Magnesium can also be obtained from food, such as dark green leafy vegetables (spinach, broccoli), nuts and seeds (almonds, cashews, pumpkin seeds), legumes (beans, lentils) and whole grain products (brown rice, oatmeal).

5.4. Side effects and contraindications:

Magnesium is usually well tolerated in recommended doses. When taking high doses of magnesium, side effects can occur, such as diarrhea, nausea and disorder of the stomach.

Magnesium is contraindicated for people with renal failure, as it can accumulate in the body and cause hypermagnium (increased level of magnesium in the blood). It should be used with caution to people taking diuretics or antibiotics, as it can interact with these drugs.

5.5. Interaction with other drugs:

Magnesium can interact with some drugs, such as:

• Antibiotics: Magnesium can reduce the absorption of some antibiotics, such as tetracyclines and chinolons.
• Diuretics: Some diuretics can increase the excretion of magnesium in urine, which can lead to a deficiency of magnesium.
• Iron preparations: Magnesium can reduce iron absorption.
• Bisphosphonates: Magnesium can reduce the absorption of bisphosphonates, drugs used to treat osteoporosis.

With simultaneous use with other drugs, it is recommended to consult a doctor.

This detailed and extensive review covers the top 5 supplements for women’s health, offering scientific explanations, practical guidance, and dosage information. It also addresses potential side effects and interactions with other medications. The information presented is aimed at providing a comprehensive understanding of each supplement and its benefits for women’s health.