Vitamins to increase energy and reduce fatigue in women

Vitamins to increase energy and reduce fatigue in women: Full guide

Fatigue is a common complaint among women, and there are many reasons for this. Hormonal changes, stress, lack of sleep, malnutrition and certain medical conditions can significantly affect energy levels. Although a healthy lifestyle, including a balanced nutrition, regular physical exercises and sufficient sleep, is the basis for maintaining energy, vitamins and minerals can play an auxiliary role in optimizing cell functioning and increasing vital tone. It is important to understand that vitamins are not a panacea, and their intake should be conscious and, if possible, agreed with the doctor. This guide will consider key vitamins and minerals in detail, their role in increasing energy and reducing fatigue in women, and will also provide recommendations for their use.

Iron: oxygen carrier and energy generator

Iron plays a critical role in the transportation of oxygen from lungs in tissues and organs. It is a key component of hemoglobin, protein in red blood cells that bind to oxygen. When the level of iron is low, the body cannot effectively deliver oxygen, which leads to fatigue, weakness, shortness of breath and pallor – symptoms of iron deficiency anemia.

Why are women more susceptible to iron deficiency?

• Menstruation: Monthly blood loss during menstruation can lead to a decrease in iron level.
• Pregnancy and lactation: During pregnancy and breastfeeding, the need for iron increases significantly to maintain the growth and development of the child.
• Vegetarian and vegan diets: Iron from plant springs (non -meter iron) is absorbed worse than iron from animal products (hemic iron).
• Diseases affecting iron absorption: Some diseases, such as celiac disease and inflammatory diseases of the intestine, may violate the absorption of iron.

Symptoms of iron deficiency:

• Fatigue and weakness
• Shortness of breath during physical exertion
• Headaches
• Dizziness
• Pallor of the skin
• Cold arms and legs
• Fragility of nails and hair
• Restless legs syndrome
• Carrying to unusual substances (pickupism), such as clay or ice

Iron sources:

• Hemic iron (better absorbed): Red meat (beef, lamb, pork), poultry, fish, seafood.
• Neghemian iron: Legumes (beans, lentils, chickpeas), spinach, tofu, enriched cereals, dried fruits (dried apricots, raisins).

Improving the assimilation of iron:

• Use products rich in vitamin C along with products containing iron. Vitamin C helps to turn the non -hemic iron into a shape more easily absorbed by the body. Examples: orange juice with flakes, spinach with lemon juice.
• Avoid the use of tea, coffee and products rich in calcium, along with products containing iron. These substances can interfere with iron absorption.
• Take iron additives only on the recommendation of a doctor. An excess of iron can be harmful to health.

Recommended daily iron rate for women:

• Women 19-50 years old: 18 mg
• Pregnant women: 27 mg
• Women’s nursing: 9 mg
• Women over 50 years old: 8 mg

Types of iron additives:

• Iron sulfate: The most common and inexpensive form, but can cause side effects, such as constipation.
• Iron gluconate: It affects the stomach softer, but contains less iron by weight.
• Fumarat iron: It is well absorbed and usually tolerate well.
• HEALAT Iron: It is believed that this form is better absorbed and causes less side effects.

Important: Before taking the iron additives, it is necessary to consult a doctor and take a blood test to determine the level of iron and exclude other causes of fatigue. Ironing self -medication can be dangerous.

Vitamin B12: Nervous system, the formation of red blood cells and energy

Vitamin B12 plays an important role in maintaining the health of the nervous system, the formation of red blood cells and converting food into energy. It is also necessary for DNA synthesis. Vitamin B12 deficiency can lead to fatigue, weakness, numbness or tingling in the limbs, problems with memory and depression.

Why are women subject to vitamin B12?

• Vegetarian and vegan diets: Vitamin B12 is mainly found in animal products.
• Vitamin’s absorption of vitamin B12: Some diseases, such as atrophic gastritis and Crohn’s disease, may disrupt the absorption of vitamin B12 from food.
• Age: With age, the body’s ability to absorb vitamin B12 decreases.
• Taking certain drugs: Some drugs, such as metformin (for the treatment of diabetes) and proton pump inhibitors (for the treatment of heartburn), may affect the absorption of vitamin B12.

Symptoms of vitamin B12 deficiency:

• Fatigue and weakness
• Numbness or tingling in hands and legs
• Problems with memory and concentration
• Depression
• Headaches
• Pallor of the skin
• Glossitis (inflammation of the tongue)
• Constipation or diarrhea

Sources of vitamin B12:

• Animal products: Meat, poultry, fish, eggs, dairy products.
• Enriched products: Some cereals, vegetable milk.
• Vitamin B12 additives: Available in various forms, including tablets, chewing tablets, drops and injections.

Types of vitamin B12 additives:

• Cyanocobalamin: The most common and inexpensive form.
• Methylcobalamin: It is believed that this form is better absorbed by some people, especially those who have problems with methylation.
• Adenosylcobalamin: Another active form of vitamin B12.
• Hydroxycobalamine: A form often used for injection.

Recommended daily vitamin B12 for women: 2.4 μg

Important: If you suspect a deficiency of vitamin B12, you must consult a doctor to conduct a blood test and prescribe the appropriate treatment. Vitamin B12 injections can be necessary if you have problems with the absorption of vitamin from food.

Vitamin D: solar vitamin for energy, immunity and bones

Vitamin D is often called “solar vitamin”, since it is synthesized in the skin under the influence of sunlight. It plays an important role in mastering calcium and maintaining bone health, and is also important for the functioning of the immune system and maintaining the energy level. The deficiency of vitamin D is associated with fatigue, weakness, pain in bones and muscles, increased susceptibility to infections and depression.

Why are women subject to vitamin D?

• Insufficient stay in the sun: People who spend most of the time in the room or live in regions with insufficient sunlight are at increased risk of vitamin D.
• Dark skin: Melanin in dark skin reduces the ability of the skin to synthesize vitamin D under the influence of sunlight.
• Age: With age, the ability of the skin to synthesize vitamin D decreases.
• Obesity: Vitamin D is fat, and in people with obesity it can accumulate in adipose tissue, reducing its accessibility for the body.
• Some diseases: Some diseases, such as Crohn’s disease and celiac disease, may violate the absorption of vitamin D.

Symptoms of vitamin D:

• Fatigue and weakness
• Bone pain and muscles
• Increased susceptibility to infections
• Depression
• Slow wound healing
• Hair loss

Sources of vitamin D:

• Sunlight: Staying in the sun for 15-20 minutes a day, especially in the middle of the day, can help the body synthesize vitamin D. However, it is necessary to take into account factors such as the season, breadth and skin color.
• Food: Fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, cereals).
• Vitamin D supplements: Available in various forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol).

Types of vitamin D additives:

• Vitamin D2 (ergocalciferol): Synthesized from mushrooms.
• Vitamin D3 (cholecalciferol): It is synthesized in the skin under the influence of sunlight and is found in animal products. It is believed that vitamin D3 is more effective in increasing the level of vitamin D in the blood.

Recommended daily vitamin D for women: 600 IU (international units)

Important: To determine the level of vitamin D in the blood, it is necessary to pass the analysis. The dosage of vitamin D additives should be selected individually under the supervision of a doctor. An excess of vitamin D can be harmful to health.

Magnesium: muscle function, nervous system and energy

Magnesium plays an important role in more than 300 biochemical reactions in the body, including maintaining muscle and nervous function, regulating blood sugar, maintaining blood pressure and energy production. Magnesium deficiency can lead to fatigue, muscle cramps, headaches, irritability and insomnia.

Why are women subject to magnesium deficiency?

• Low magnesium diet: Many people do not get enough magnesium from their diet.
• Stress: Stress can lead to an increase in magnesium discharge from the body.
• Taking certain drugs: Some drugs, such as diuretics and antibiotics, can affect the level of magnesium in the body.
• Diseases affecting magnesium absorption: Some diseases, such as Crohn’s disease and celiac disease, may violate magnesium absorption.

Symptoms of magnesium deficiency:

• Fatigue and weakness
• Muscle cramps and spasms
• Headaches
• Irritability
• Insomnia
• Constipation
• An irregular heartbeat

Sources of magnesium:

• Green sheet vegetables: Spinach, cabbage.
• Nuts and seeds: Almonds, cashews, pumpkin seeds.
• Legumes: Beans, lentils, chickpeas.
• Whole grain products: Brown rice, oatmeal.
• Dark chocolate:
• Avocado:

Types of magnesium additives:

• Magnesium oxide: It is poorly absorbed, but usually used due to low cost.
• Magnesium citrate: It is well absorbed and can have a laxative effect.
• Magnesium glycinate: It is well absorbed and usually tolerated well, does not have a laxative effect.
• Magnesium tronate: It is believed that this form penetrates the brain well and can improve cognitive functions.

Recommended daily magnesium rate for women: 310-320 mg

Important: Before you start taking magnesium additives, you need to consult a doctor, especially if you have kidney diseases. High doses of magnesium can cause diarrhea.

Complex of B vitamins B: Energy cocktail for the nervous system

B vitamins are a group of eight water -soluble vitamins that play an important role in energy metabolism, the functioning of the nervous system and the formation of red blood cells. They include:

• Vitamin B1 (TIAMIN): It is necessary for converting carbohydrates into energy.
• Vitamin B2 (Riboflavin): Participates in energy metabolism and cell growth.
• Vitamin B3 (Niacin): Participates in energy exchange and maintenance of skin health.
• Vitamin B5 (pantotenic acid): It is necessary for the formation of Coenzym A, who plays a key role in energy exchange.
• Vitamin B6 (Pyridoxin): Participates in the metabolism of proteins, carbohydrates and fats, as well as in the formation of neurotransmitters.
• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins.
• Vitamin B9 (folic acid): It is necessary for the formation of DNA and red blood cells.
• Vitamin B12 (cobalamin): (Discussed earlier).

B vitamins deficiency can lead to fatigue, weakness, irritability, problems with memory and concentration, as well as to various other symptoms.

Why are women subject to deficiency of group B vitamins?

• Unstable diet: Insufficient consumption of products rich in vitamins of group B.
• Stress: Stress can increase the need for vitamins of group B.
• Taking certain drugs: Some drugs, such as contraceptive tablets, can affect the level of group B vitamins in the body.
• Alcohol: Excessive alcohol consumption can prevent the absorption of B vitamins of group B.
• Diseases affecting the absorption of B vitamins B: Some diseases, such as Crohn’s disease and celiac disease, may violate the absorption of B vitamins B.

Symptoms of deficiency of B vitamins B:

• Fatigue and weakness
• Irritability
• Problems with memory and concentration
• Depression
• Headaches
• Tingling or numbness in the arms and legs
• Skin rashes
• Glossitis (inflammation of the tongue)

Sources of B vitamins B:

• Meat, poultry, fish:
• Eggs:
• Dairy products:
• Whole grain products:
• Legumes:
• Nuts and seeds:
• Green sheet vegetables:
• Yeast:
• Enriched products:

Recommended daily standards of group B vitamins for women:

Recommended daily vitamins of group B vary depending on age, health status and other factors. It is recommended to consult a doctor or nutritionist to determine the optimal dosage.

Complex of B vitamins B:

Reception of a complex of B vitamins can be useful for replenishing the deficiency of these important nutrients and increasing the energy level. It is important to choose a high -quality complex of B vitamins, which contains all eight B vitamins in sufficient doses.

Coenzyme Q10 (COQ10): cell energy and antioxidant protection

Coenzym Q10 (CoQ10) is a vitamin -like substance that plays an important role in the production of energy in cells. It is also a powerful antioxidant that protects the cells from damage by free radicals. With age, the COQ10 level in the body decreases, which can lead to fatigue and other health problems.

Why can women experience COQ10?

• Age: With age, the production of COQ10 in the body decreases.
• Reception Statinov: Statins, drugs used to reduce cholesterol, can reduce COQ10 in the body.
• Some diseases: Some diseases, such as heart failure and Parkinson’s disease, are associated with a low COQ10 level.
• Genetic factors: Some genetic factors can affect the body’s ability to produce COQ10.

COQ10 deficiency symptoms:

• Fatigue and weakness
• Muscle weakness
• Headaches
• Problems with memory and concentration
• Muscles pain

COQ10 sources:

• Meat, poultry, fish: Especially offal (liver, heart).
• Nuts and seeds:
• Vegetable oils: Soy, corn.
• Broccoli, spinach:

COQ10 additives:

Available in various forms, including Kulikhinon and Kilikhinol. Kilikhinol is considered a more bio -access form of COQ10.

Recommended daily rate COQ10:

The recommended daily rate of COQ10 varies depending on age, health status and other factors. It is usually recommended to take from 30 to 200 mg per day.

Important: Before taking the COQ10 additives, you need to consult a doctor, especially if you take any medicine. COQ10 can interact with some drugs such as warfarin (blood liner).

Other vitamins and minerals that can help increase energy and reduce fatigue:

• Vitamin C: A powerful antioxidant that supports the immune system and helps to absorb iron.
• Zinc: Plays an important role in immune function, wound healing and energy exchange.
• Selenium: The antioxidant that supports the function of the thyroid gland.
• Chromium: Helps regulate blood sugar.
• Potassium: It is important for maintaining the balance of liquid and electrolytes, as well as for the functioning of muscles and nerves.
• L-Carnitin: An amino acid that helps transport fatty acids to mitochondria, where they are used for energy production.

Important considerations when taking vitamins:

• Consult a doctor: Before taking any vitamins or additives, you need to consult a doctor. The doctor can evaluate your health status, determine if you have a shortage of any nutrients, and advise you of suitable vitamins and dosage.
• Do not exceed the recommended dosages: Acceptance of too much vitamins can be harmful to health.
• Choose quality products: When choosing vitamins, pay attention to the quality of the product. Choose products of well -known manufacturers who have been tested for cleanliness and efficiency.
• Consider the interaction with the drugs: Vitamins can interact with some drugs. Be sure to inform your doctor about all the vitamins and additives that you accept.
• Observe a balanced diet: Vitamins and additives should not replace a healthy and balanced diet. Try to receive the necessary nutrients from food.
• Pay attention to the symptoms: If you experience any side effects after taking vitamins, stop taking them and consult a doctor.

Conclusion:

Vitamins and minerals can play an important role in increasing energy and reducing fatigue in women. However, it is important to understand that vitamins are not a panacea. A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, is the basis for maintaining energy. Before taking any vitamins or additives, you need to consult a doctor. Self -medication can be dangerous. Properly selected vitamins and minerals, combined with a healthy lifestyle, can help women feel more energetic and vigorous.